F3 Knoxville

Tag: Mathlete

Heavy PT Baseline

THE SCENE:  35 and clear.  Perfect for a beatdown
F3 WELCOME & DISCLAIMER:  Nah  
WARM-O-RAMA: 

  • Chattanooga cherry pickers
  • OHC
  • Hangin’ w/ Michael Phelps
  • Real cherry pickers
  • Inch worms
  • Cobra
  • What’s up, dogg?
  • Pigeon
  • Stretch OYO while I explain the workout…

THA THANG:

30 minutes to get as many cumulative reps as you can. The following list of exercises are performed in sets of 25 reps. After completing each set of 25 reps, run 25 yards (6 parking spaces), do 2 burpees, and return for the next set. Here are the exercises:

  • 150 curls
  • 125 heavy squats
  • 100 OHP
  • 75 CMU swings
  • 50 Thrusters
  • 25 Blockees

When you finish the blockees, start over and push until the timer is up.

Once through the circuit is 525 reps.  How many cumulative reps?

MARY:

Heavy LBC
H2H
Prone row
Heavy flutters

COUNT-OFF & NAME-O-RAMA

7 of the best men I know

CIRCLE OF TRUST/BOM:

I started by saying how grateful I am for the leadership of Erector and to the other Project Pioneers (Snaggletooth, Rocket, Chaco) – who started this from scratch 3 years ago.  Likewise, I’m grateful for Snaggletooth shepherding it along – growing our group in numbers, depth, and diversity.  I’m grateful that this group has challenged me to grow athletically, relationally, and spiritually over the past 2.5 years.  ISI!

We talked as a group about some of the ways that we’d like to see The Project move forward.  Some ideas were;

  • We now have a few metric workouts to measure performance (military fitness PT, and today’s heavy PT baseline).  Let’s re-do those occasionally to see how our performance is trending.  Weekly Push/Pull/Plank challenge on Slack.
  • Consistency in the gloom and chatter on Slack.  Outside of the gloom – Hiking daytrips…  Dinners…  Bonfires…  Spring camping trip…
  • More deliberate discipleship.  Developing smaller shield lock groups within the larger Project group.  Meditating on and committing scripture to memory.  Leading our families in study, prayer, and faith.
  • More men in attendance. More Sad Clowns who need something like F3.  Specifically, more newly married men and new fathers – those are critical points in a man’s life and full of anxiety.  We have a wealth of experiences to share with those men – let’s find ‘em!
  • Family Workout! It’ll be great to get the families together monthly. It’s also a service to the community to we are uniquely gifted to provide.  I think this will largely define The Project’s evolution in 2022.

MOLESKIN:

Let’s do this again in a few months and measure progress.  Is our fitness accelerating?  Here are our baseline scores;

  • Rocket 515
  • Snaggletooth 525
  • Erector 550
  • Mathlete 525
  • Tuba 510
  • Bobbitt 516
  • Kickflip 510

ANNOUNCEMENTS:

AOQ change at JUCO tomorrow!

Family Workouts – first Saturday of each month

Family Camping Trip – tentatively April 1-3

Epiphany

THE SCENE: Nutcracker COLD.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
1. Lap around Parking Lot
2. Projectivator x12
3. Squat (4-ct/IC) x12
4. Tempo Merk x12
5. Mtn Climber x12
6. LBAC F/B X12
7. Moroccan x12
8. Grady Corns x12
9. Chattanooga Cherry Pickers x12
10. 12 Burpees OYO
11. Stretch OYO
12. Mosey to Recruiting Ctr

THA-THANG:

 FLORA 1-2-3 (partner up, 1CMU/PAX)
1. Upper: P1 – 100 Diamond Merk (switch every 10)
P2 – Plank on CMU
P1+P2 Lap Parking Lot with CMU
2. CORE: P1 – 200 LBC (switch every 20)
P2 – Hold legs 6” w/ CMU above head
P1+P2 Lap parking lot with CMU
3. LOWER: P1 – 300 Squats w/ CMU (switch every 25)
P2 – Al Gore with CMU
P1+P2 Lap parking lot with CMU

 ON THE MOVE – 1 CMU/PAX 
1. Lunges – 20 Squats
2. Rifle Carry – 20 Curls
3. Bear Crawl – 20 Thrusters
4. Mosey – 20 Tri Extensions

(didn’t have time for the rest of this)
5. Lunges – 10 Blockees
6. Rifle Carry – 20 Am Hammers (2-ct)
7. Bear Crawl – 20 Kettle Swings
8. Mosey – 20 Good Mornings

MARY:
NO TIME

COUNT-OFF & NAME-O-RAMA
7STRONG: Kickflip, Mathlete, Tuba, Rocket, Slappy, and “FNG Mailbox”

CIRCLE OF TRUST/BOM:
“Epiphany, also known as Theophany in the east, is a Christian feast day that celebrates the revelation of God incarnate as Jesus Christ.
In Western Christianity, the feast commemorates principally (but not solely) the visit of the Magi to the Christ Child, and thus Jesus Christ’s physical manifestation to the Gentiles.” (Wikipedia)

Epiphany – (1): a usually sudden manifestation or perception of the essential nature or meaning of something. (2): an intuitive grasp of reality through something (such as an event) usually simple and striking. (3): an illuminating discovery, realization, or disclosure.

Matt 2:1-12 (ESV)
2 Now after Jesus was born in Bethlehem of Judea in the days of Herod the king, behold, wise men from the east came to Jerusalem, 2 saying, “Where is he who has been born king of the Jews? For we saw his star when it rose and have come to worship him.” 3 When Herod the king heard this, he was troubled, and all Jerusalem with him; 4 and assembling all the chief priests and scribes of the people, he inquired of them where the Christ was to be born. 5 They told him, “In Bethlehem of Judea, for so it is written by the prophet:
6 “‘And you, O Bethlehem, in the land of Judah,
are by no means least among the rulers of Judah;
for from you shall come a ruler
who will shepherd my people Israel.’”
7 Then Herod summoned the wise men secretly and ascertained from them what time the star had appeared. 8 And he sent them to Bethlehem, saying, “Go and search diligently for the child, and when you have found him, bring me word, that I too may come and worship him.” 9 After listening to the king, they went on their way. And behold, the star that they had seen when it rose went before them until it came to rest over the place where the child was. 10 When they saw the star, they rejoiced exceedingly with great joy. 11 And going into the house, they saw the child with Mary his mother, and they fell down and worshiped him. Then, opening their treasures, they offered him gifts, gold and frankincense and myrrh. 12 And being warned in a dream not to return to Herod, they departed to their own country by another way.

1. God still manifests Himself to us.
2. Wise men still seek Him – from all traditions
3. Wise men meditate on the Word.
4. Wise men worship Him – and don’t come empty handed.
5. Wise men listen when God speaks.

MOLESKIN:
Prayed for Cecily giving birth today, Dave and family with covid and grandmother living with them, Chris travelling to visit Grandma Billie for safety and peace, Slappy’s family retreat

ANNOUNCEMENTS:
Family Q coming Feb 5 – deets in Slack

Rewards

THE SCENE: Crisp, cool, clear and crunchy. Mid twenties freezing the last week of rain. Satellites orbit overhead.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

  • Side Straddle Hops (concentration to 25!)
  • LBACs (Out and Above)
  • Pretzels
  • Tempo Squats (get deep)
  • Fence Steppers OYO
  • Tempo Merkins (10)
  • Newton’s Cradle
  • 10 second plank

THA-THANG:

  • Mosey to the Bell
    • 3 sets of 20 dips and 20 big boys
  • Mosey to parallel bars
    • 3 sets of 20 Inverse Rows and 20 flutter kicks
  • Mosey to pool wall
    • 3 sets of 5 wall ups and 5 pull ups
  • Mosey to behind the amphitheater for Mucho Mucho!
    • 20 squats, 20 merkins
    • 20 wide squats, 20 wide merkins
    • 20 bobby hurleys, 20 diamond merkins
    • 20 split squats, 20 stagger squats (both sides)
  • Short form Tree biscuit
    • Run to a tree, do a burpee. See how many we can get in the remaining time.

MARY:
Dealer’s choice, got a full circuit. LBCs, Heels to Heaven, Side crunches both sides, flutter kicks, American Hammers, and Hello Dollys.
COUNT-OFF & NAME-O-RAMA
CIRCLE OF TRUST/BOM:
Sitting in church on Sunday, my eldest daughter gets up and goes to the bathroom. On the way back, she passes a basket in the narthex that has peppermints and takes one. When she gets back to her seat and sits beside me, this is all good. I see no problem with picking up a peppermint on the way back. Until, that is, she decides that the next thing to do is to draw her older brother’s attention to it. To flaunt her prize. This results in a prompt confiscation.

It is right for good action to carry a reward. In this case, getting up to using the bathroom in an appropriate time brings with it an opportunity for a piece of candy. This isn’t so different from the way our own bodies are arranged. Eating is necessary, and so carries with it pleasure. The same is true of sleep. Sex functions similarly in a marriage. These rewards, when maintained in their proper position and alignment with their associated good, are also good. They were, in fact, purposed as a good.

In taking from the tree, Adam and Eve first participated in a troubling alternative to this purposed good. When we see the possibility that we can game the system, that the reward is available for the taking, when the reward becomes the purpose, good fragments. Obviously, my daughter’s physical need to go to the bathroom is more limited than her potential to obtain reward. This can express as deception, only to go get a candy and return without any actual visit to the bathroom. My son, with a newfound desire for candy, might decide that he needs to go to the bathroom even though he doesn’t, only to obtain a reward. Certainly, the risk is that both of my children become fixated on the candy, and thus ignore the reason we are even there at all, to worship the Creator God who brought forth into this world both the candy and our capability to enjoy it. To me, this serves as a microcosm example of my own struggles with physical desire.

I eat beyond physical need, now enduring physical consequences while slowly deadening my own enjoyment. So I seek to fragment the system, using deceptive chemicals to experience the pleasure (I’m looking at you Coke Zero) while avoiding the consequences, or at least the consequences I am paying attention to. This is a positive feedback loop, with my desire ever growing, demanding greater and greater sacrifices to sate my appetite. Soon, the only purpose of eating is pleasure. The real good, my physical nourishment, isn’t even playing second fiddle.

As we leave behind us a time of feasting and turn back to the routines that define us, I think it merits our attention to look at the places where we are gaming the system for pleasure. How do we return to balance? How do we restore an appetite to its proper position and alignment? It often includes dealing with some consequences we have been storing up. But that blister can be drained and healed. It doesn’t last forever.

MOLESKIN:
Great to be back at The Project! Pretzels were courtesy of Wilderness Road in Kingsport. Snaggletooth got distracted thinking about consequences when he should have been concentrating on counting, but then there weren’t any…
ANNOUNCEMENTS:
We gotta pick a date for our next family Q.

The Beginning of the End

THE SCENE:  25 and calm.  Perfect!
F3 WELCOME & DISCLAIMER:  Sorta kinda
WARM-O-RAMA:

  • Grady corns
  • LIH / RFTS
  • Temp squats
  • Mountain climbers

At the fountain;

  • Dips
  • Derkins
  • Step-ups

THA THANG: 

Mosey to the Recruiting Center

10 stations set out – each has an exercise.

Tabata – 22 seconds on, 8 seconds rest.  3 tabatas per round, then switch stations. 

  • CMU Curls
  • CMU Split Squat
  • Ball Slams
  • Heavy lunges
  • Battle rope Alternating waves
  • Stack squat
  • Jump rope
  • Tire hit
  • Pull-ups  

Circle o’ Mary

Now…repeat it all again!  This time, exercises are;

  • CMU Triceps
  • CMU Swing
  • Throw from chest
  • Goblet squat
  • Battle Rope slams
  • Good mornings
  • Jump rope
  • Tire flip
  • Chin-ups

MARY:

Play the song “Turn it Up” by Oh the Larceny.  Each time they say “Turn it Up” – do a burpee.  Otherwise, do SSH in tempo with the song.  

COUNT-OFF & NAME-O-RAMA

Me and 5 of the best men I know

CIRCLE OF TRUST/BOM:

I riffed on Bobbitt’s Word from Tuesday – he talked about the wonder of Christmas.  The wonder of the virgin birth and the miracle of God come down.  He encouraged us to live this season in wonder. 

We talked about Christmas as celebrating the beginning of the end…  We zoomed out from the nativity and a little baby in a manger, and started the Christmas story 2,000 years before Jesus was born…

An ancient man named Abraham made a covenant with his God, Jehovah.  Abraham’s God told him, “I will bless you, I will expand your family, I will offer you protection.  You and your descendants must do right by me”.   Later Moses described rightness-by-God in detail – 613 commandments to be kept to the letter.  And if you can’t do all of these things right – and you CAN’T… then the cost of your failure is BLOOD.  It should be YOUR blood, but you can ritually kill an animal in your place as a substitute.  That was the system – the Abrahamic covenant and the Mosiac Law.  Try your hardest to do all of these things – when you fail, sacrifice animals and hope that God is appeased by their blood instead of yours.  That’s the relationship that man had with God for 2,000 years. 

…and into that system, a baby was born.  A few people knew that this was the prophesized messiah – but I doubt that anyone truly comprehended the plan that had been set in motion with that baby’s birth.  The day that Jesus was born, a countdown began – and from that moment on, the old covenant and law was on borrowed time.  Christmas celebrates the beginning of the end of the Mosaic law, with its impossible set of rules and requirement for atonement blood – all of that was superseded.  

The sleeping baby in a manager will grow up to live a perfect life, and ~33 years later would offer Himself as the ultimate sacrifice – FOREVER fulfilling that blood atonement requirement of the Mosaic law – and ushering in a new deal with Jehovah – a new covenant.  Here are the terms of the new covenant… 1) Jesus did the hard work, and 2) you just need to believe and accept His gift.  

But wait – there’s more!  None of the men in the BOM – nor most of the men in F3 – were privy to Abraham’s blessing of the old covenant.  With few exceptions, that deal was for Abraham’s descendants only – and that does not include most of us Gentiles.  The new covenant not only does away with the impossible crushing burden of the law, but it also opens the blessing to ALL people, including you and me.  How’s that for a good trade?!?! 

One wonder of Christmas is that it was the beginning of the end of the old impossible law.  We celebrate the birth of a baby who would later offer a new and wonderful way to live right by Jehovah – by faith alone.  

Here’s a Christmas verse for you;

Titus 2:11-12, “For the grace of God has appeared, bringing salvation to all people.”

 

MOLESKIN:

Prayers for the family and widow of Coates

Prayers to lead well through a difficult situation at the office

Prayers for our boys who are traveling over the holidays

Romans 8:2-4, “For the law of the life-giving Spirit in Christ Jesus has set you free from the law of sin and death. 3 For God achieved what the law could not do because it was weakened through the flesh. By sending his own Son in the likeness of sinful flesh and concerning sin, he condemned sin in the flesh, 4 so that the righteous requirement of the law may be fulfilled in us, who do not walk according to the flesh but according to the Spirit.”

Romans 7:6, “But now we are released from the law, having died to that which held us captive, so that we serve in the new way of the Spirit and not in the old way of the written code.”

Galatians 3:24, “So then, the law was our guardian until Christ came, in order that we might be justified by faith.”

Hebrews 8:7, “For if that first covenant had been faultless, there would have been no occasion to look for a second.”

ANNOUNCEMENTS:

Family Workout tomorrow at 10:00am.  Start at our normal shovel flag location.  Be there!

The 12 CMU Pains of Christmas

THE SCENE: 51 with a cool breeze
F3 WELCOME & DISCLAIMER
WARM-O-RAMA: (Led by Snaggletooth)

  1. Lap around Parking Lot
  2. 7 Projectivator
  3. 5 Burpees
  4. 10 LBAC/Overhead Clap
  5. 10 Tempo Merks
  6. 10 Mountain Climbers
  7. 5 Cherry Pickers/Stretch OYO
  8. Mosey to Recruiting Center – grab 1 CMU/PAX

THA-THANG:
Led by Snaggletooth: The 12 CMU Pains of Christmas (STAIRS AFTER EACH EXERCISE, 1-6 WITH CMU, 7-12 WITHOUT CMU unless you want to, Mathlete & Borg)
1. Blo-o-o-o-o-ckee
2. CMU Imperial Squawkers
3. Thrusters w/jump!
4. CMU Merkins
5. CMU Big Boys
6. CMU Lunges
7. CMU Tricep Extensions
8. CMU Curls
9. CMU Calf Raises
10. Heavy Heels to heaven
11. CMU Good Mornings
12. Blockees

Led by Three-Peat: 5 More Pains (because you’re on the Naughty list)
1. 25 Single-arm rows (each arm)
2. 50 Curl and Press
3. 25 Thrusters
4. 50 Squats
5. 50 Heavy Freddy (no time)

MARY:
Pax Choice

COUNT-OFF & NAME-O-RAMA
8STRONG

CIRCLE OF TRUST/BOM:
Led by Three-Peat – He shared about peace during the holidays, especially with family gathered together. Sometimes family gatherings bring  out the worst in us: impatience, irritation, anger, rush, expectations, buy-ness. It’s important to remember what is truly important: peace, faith, family.

The scriptures are full of promises and  teachings about God’s peace. Notably Philippians 4:6-7 – “Do not be anxious about anything, but in every situation, by prayer and petition, with thanksgiving, present your requests to God. And the peace of God, which transcends all understanding, will guard your hearts and your minds in Christ Jesus.” You want peace? Trust God by turning to Him, turning away from your sin and self-centered life, and asking Jesus to be your Lord and Savior. 

MOLESKIN: This was a successful co-Q with Three-Peat – the man is ready for his VQ! COMING SOON TO THE PROJECT!

ANNOUNCEMENTS:
Christmas Eve Family Q at The Project, 10AM on 12/24 – ALL 2.0s welcome!

And Cheatsheet is completing his 1 MILLION MERKINS on Wed Dec 29 at Shamrock! Some of us can carpool to that.