F3 Knoxville

Tag: Mathlete

AMRAP in the House of Pain

AO: the-project
Q: Ocho
PAX: Biohack, Tom Tom, Mathlete, Erector, Baby Face, slappy, Munge
FNGs: None
COUNT: 8
WARMUP:
In the rain, we made our way to OHoP (Ocho’s House of Pain). It was the kind of weather that invited either winter beanies or shorts, depending on your level of crazy.

So we warmed up on the porch. During the warm ups of SSHs, Merkins, and Tempo Squats.

THE THANG:
This was your basic 40 seconds on, 20 seconds off AMRAP.

1. High Knees
2. Squats
3. Plank Jacks
4. Merkins
5. Mt Climbers
6. Apollo Onos
7. American Hammers
8. Pickle Pounders
9. Flutter Kicks

We did FOUR ROUNDS of that. And then called it quits, with our pickles sufficiently pounded.

MARY:
Worked our way around the circle for some Mary. It was great. Truly.

ANNOUNCEMENTS:
Hardship Hill
and Escape from Haw Ridge are both coming soon

COT:
One big idea this morning: DON’T GIVE UP. Just don’t. In marriage, in work, in your faith, with your friends…don’t give up.

Fitness Jeopardy

AO: the-project
Q: Tom Tom
PAX: Mathlete, Flying Dutchman, Biohack, Patch Adams, Munge, Ocho, Baby Face, 3-Peat (Carlos Rodriguez), Steamer
FNGs: None
COUNT: 10
WARMUP:

in cadence:
Tempo squats
Basilisks
Tempo merkins
Projectivators
Cherry pickers

THE THANG:

Fitness Jeopardy

Two teams
Guys take turns picking
No buzzer: picker gets to answer first; wrong à other team can steal
Team that’s right picks next
Turnover if one team gets 3 right in a row à 3 burpees

Right answer gets $
Then we all do the exercise — everyone’s a winner!

ANNOUNCEMENTS:

ESCAPE FROM HAW RIDGE 3/28

[clinton-otb] Heavy Tabata Stations

AO: clinton-otb
Q: Bail Bonds
PAX: Natty, Biohazard (Jay Shepherd), Biohack, Mathlete, flyball, Colonel (Alex Wallace), Ryan S, Bail Bonds, Ryan S. was our FNG who is now Mud Bug.
FNGs: 1 Ryan S. was our FNG who is now Mud Bug.
COUNT: 9
WARMUP:
Cherry Pickers, Lateral Lunges, OH Claps, Seal Claps, Tie Fighters, SSH, TN Rocking Chairs, Peter Parkers, Supermans, monkey humpers, LBCs

THE THANG:
Mosey the Greenway
3x through:
40 srcond tabata, 10 second transition, bear crawl between stations.
Wall ball
60# sandbag front squat
CMU OH Press
Mtn. Climbers
Alternating Lunges
Merkins
Curls
BBs with 15# KB press at the top
35# KB Swings
40# dumbell tricep extensions

MARY:
No time

ANNOUNCEMENTS:
Escape Haw Ridge 3/28

COT:
We are commanded to love one another. Bearing a brother’s burden with him is a way to do that. F3 is a place where we can lean on each other, praying for and with our brothers as they go through trials and temptations. Below is commentary based on a sermon I heard recently.

The following is an excerpt from The MacArthur New Testament Commentary on Galatians 6.

Bear one another’s burdens, and thus fulfill the law of Christ. For if anyone thinks he is something when he is nothing, he deceives himself. But let each one examine his own work, and then he will have reason for boasting in regard to himself alone, and not in regard to another. For each one shall bear his own load. (Galatians 6:2–5)

Christians are continually (present tense) to bear one another’s burdens. Bear has the thought of carrying with endurance, and burdens is from baros, which refers to heavy loads that are difficult to lift and carry. Used metaphorically, as here, it represents any difficulty or problem a person has trouble coping with. In this context the reference suggests burdens that tempt a sinning believer to fall back into the trespass from which he has just been delivered. A persistent, oppressing temptation is one of the heaviest burdens a Christian can have.
To be freed from a sin is not always to be freed from its temptation. The spiritual believer who truly loves his brother and sincerely wants to restore him to a walk by the Spirit will continue to spend time with him and make himself available for counsel and encouragement. Prayer is the most powerful weapon believers have in conquering sin and opposing Satan, and nothing helps a brother carry his burdens as much as prayer for him and with him.

The brother who has been delivered from a trespass has an obligation to let his spiritual friends help him carry his burdens, It is not spirituality but pride that makes a person want to “go it alone.” James tells believers to “confess [their] sins to one another, and pray for one another, so that [they] may be healed” (James 5:16). God Himself is the believer’s ultimate source of strength, and on Him we are called to cast our burdens (Ps. 5:22) and our cares (1 Pet. 5:7). But He often uses fellow believers as His agents to help carry the burdens of His children.

Hard Things at the Project

AO: the-project
Q: Erector
PAX: Flying Dutchman, Biohack, Munge, Mathlete, Ocho, Tom Tom, slappy, Erector
FNGs: None
COUNT: 8
WARMUP:
15 SSH, 15 mountain climbers, 10 tempo merkins, 15 Moroccan night club, 10 tempo squats, 5 cherry pickers
THE THANG:
Mosey to the Friendship Bell. The workout is including and variations of the burpee mile. 12 burpees followed by 1/4 mile lap. Repeat 4 times. Same routine with the following exercises: 24 step ups, 25 merkins, and 24 flutter kicks (2-ct). Permission was granted to mix and match the exercises in case of time constraints.
MARY:
No time
ANNOUNCEMENTS:
Escape from Haw Ridge is on the calendar! 3/28/25
COT:
Burpees are hard! Sometimes, life is hard. Sometimes, this is by choice, e.g., burpees, running, rucking, etc. A lot of times, it is not: loss of jobs, loved ones, illness, etc. I listened to a Youtube video recently from an olympic marathoner talking about doing hard things. He mentioned that a lot of times he didn’t achieve the result he hoped for, but doing hard things still benefited him overall. We can be disappointed with the results of difficult tasks too. Many times they don’t turn out the way we would prefer, but they can still serve a purpose. I want to share a scripture that addresses this topic.
James 1:2-4 – “Consider it all joy, my brethren, when you encounter various trials, knowing that the testing of your faith produces endurance. And let endurance have its perfect result, so that you may be perfect and complete, lacking in nothing.”
Hard things are in the moment difficult to see the benefit. As a result of getting through them, we can come out stronger. Our faith is the same. Testing of our faith through the difficult things of life can produce a stronger faith. One that can get us through this life to a heavenly reward.

[clinton-otb] Rucking Bootcamp

AO: clinton-otb
Q: Bail Bonds
PAX: Gmail, Biohazard (Jay Shepherd), Mathlete, Colonel (Alex Wallace), flyball, Natty
FNGs: None
COUNT: 7
Wearing the ruck for everything.

WARMUP:
SSH
Tempo Squats
Calf Raises
Tempo Merkins

THE THANG:
Ruck to the end of the Greenway and back to the flag.
Apollo Onos

Ruck to the concrete stadium seats.
10 reps to 5:
Alternating Step-ups
Dips

Ruck around the park back to the stadium seats.
10 reps to 5:
Right leg Lateral Step-ups
Left leg Lateral Step-ups
Incline Merkins

Ruck back to flag.

MARY:
Imperial Squat Walkers
Plank Hold
Shoulder Taps
Lunges til time.

ANNOUNCEMENTS:
Forg3 coming up next week.
Escape Haw Ridge is coming up in March.

COT:
MLK: “Darkness cannot drive out darkness; only light can do that. Hate cannot drive out hate; only love can do that.”
This is also a Biblical truth.

Matthew 5:14-16 NLT
[14] “You are the light of the world—like a city on a hilltop that cannot be hidden. [15] No one lights a lamp and then puts it under a basket. Instead, a lamp is placed on a stand, where it gives light to everyone in the house. [16] In the same way, let your good deeds shine out for all to see, so that everyone will praise your heavenly Father.

We need to be that light to those around us and shine where the darkness is. But remember that it’s all for the Glory of God!