F3 Knoxville

Tag: Mathlete

[lostpearls-otb] Teamwork

AO: lostpearls-otb
Q: Bail Bonds
PAX: flyball, 30 second warning, Biohack, Mathlete, Colonel (Alex Wallace), Bail Bonds, Matt Slone (Onesie), Ben Neal (Double Dip)
FNGs: 2 Matt Slone (Onesie), Ben Neal (Double Dip)
COUNT: 8
WARMUP:
SSH, Windmills, OH Claps, Seal Claps, Tie Fighters, Tempo Carolina Dry Docks, X-Factor

THE THANG:
Cumulatively count to 200 reps per team. One does reps, while the other runs a lap.
Mtn Climbers
Sumo squats
Merkins
BBs
Lateral lunges

MARY:
Plank hold
A little this and that
Cherry Pickers
Leg stretch

ANNOUNCEMENTS:
3/7 Lost Pearls Launch with a Ruck
3/28 Escape from Haw Ridge

COT:
Matthew 22:36-40 NKJV
[36] “Teacher, which is the great commandment in the law?” [37] Jesus said to him, “‘You shall love the Lord your God with all your heart, with all your soul, and with all your mind.’ [38] This is the first and great commandment. [39] And the second is like it: ‘You shall love your neighbor as yourself.’ [40] On these two commandments hang all the Law and the prophets.”

God has commanded us to love one another. Including those we may be uncomfortable around. That are broken down to their lowest point. That we have no connection with. The challenge is to see others through the ense of Christ and love in a way that glorifies God and not ourselves.

Dutch Royal- Team Biohack vs Team Mathlete

AO: the-project
Q: Flying Dutchman
PAX: Biohack, Erector, Mathlete, Munge, Ocho, slappy, Baby Face, flyball, Flying Dutchman, Patch Adams, Tom Tom, None
FNGs: 1 None
COUNT: 11
WARMUP:
LBC’s forward and reverse, arm stretches, SSH, tempo squats, Willie Mays Hays, Cherry picker
THE THANG:
Mosey to back of library, Biohack and Mathlete picked teams. We had 2 decks of F3 exercise cards, and a paper to track points. Team with most exercises (points) wins. There were three stages. Stage 1, 4 different places around the Project had to be visited with an excercise to be completed before returning. Stage 2, each member of the teams flips cards and does that excercise until the team flips 30 cards total. Stage 3, each member of the team continues to flip cards and go that excercise, but now adding running up stairs and the doing 2 burpees in between each one. Team Biohack did 82 different excercises and Team Mathlete did 80. To be fair, Team Mathlete had one less person.
MARY:
No time
ANNOUNCEMENTS:

COT:
We discussed how we continue to encourage, train up and support each other at F3. The Q today demonstrated that as we worked as individuals, but also teams. II Timothy 1:5. I have been reminded of your sincere faith, which first lived in your grandmother Lois and in your mother Eunice and I am persuaded, now lives in you also. Timothy was trained up by his family first, and the Paul. Lets us continue to train up and support our kids, family, friends, colleagues and anyone we come into contact with.

The Project February Metric

AO: the-project
Q: Erector
PAX: Mathlete, Munge, Flying Dutchman, Tom Tom, Ocho, Erector
FNGs: None
COUNT: 6
WARMUP:
Mosey to the playground, high knees, butt kickers, 15 Moroccan night club, 10 tempo merkins, SSH, little baby arm circles.
THE THANG:
February/August You vs. You
(1) 1.5 mile (2,400 meter) run for time
Distance does NOT have to be precise. Should be approximately 1.5 miles – and the same AO-specific route should be run each time this workout is performed (February / August).
(2) Max BBS in 1 minute
Partner up. Partner can hold your feet, if desired. Arms crossed at your chest or hands behind your head. Elbows touch your knees on “up.” Shoulders touch the ground on “down”.
(3) Max merkins in 1 minute
Partner up. Partner puts his fist on the ground while other does merkins. Chest must touch his fist to count as a rep.
(4) Max pull-ups
Max that can be performed before letting go of the bar. No time limit. Modify as necessary but remember modifications for next time for comparison.
(5) Max burpees in 5 minutes
Standard “full” burpee with a merkin and a jump. Clap or don’t clap….your choice.
MARY:
No time.
ANNOUNCEMENTS:
Hardship Hill is a go!
COT:
This morning, I want to talk about our second F, fellowship. Fellowship is an important act that is necessary. It helps us to develop relationships. With those relationships, we can build each other up.
Hebrews 10:24-25 NASB1995
[24] and let us consider how to stimulate one another to love and good deeds, [25] not forsaking our own assembling together, as is the habit of some, but encouraging one another; and all the more as you see the day drawing near.
We can do more together. We are warned about trying to do things all by ourselves.
Ecclesiastes 4:9-12 NASB1995
[9] Two are better than one because they have a good return for their labor. [10] For if either of them falls, the one will lift up his companion. But woe to the one who falls when there is not another to lift him up. [11] Furthermore, if two lie down together they keep warm, but how can one be warm alone? [12] And if one can overpower him who is alone, two can resist him. A cord of three strands is not quickly torn apart.
I encourage each of you to find ways to fellowship with others, build relationships, and stand stronger together.

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