Mathlete – Page 6 – F3 Knoxville

[lostpearls] Father’s Day Four Banger

June 16, 2025 BackBlasts

AO: lostpearls
Q: flyball
PAX: Mathlete, Bail Bonds, Natty, Biohack, Astrophizzy, Papa Lock, Mom Jeans, Montainya (2.0)
FNGs: None
COUNT: 9
WARMUP:
• SSH – 16
• Windmills – 16
• Imperial Squat Walkers – 16
• Ti Fighters – 16
• Cherry Pickers – 8
• Mosey over to the bleachers

THE THANG:

8-min AMRAP circuit using the big bleachers. Traverse the small stairs between each round. Number of the day is 16 for the 16th.

AMRAP 1:
– 16 Step-Ups
– 16 Derkins
– 16 Flutter Kicks (4ct)
– 16 Iron Mike’s

AMRAP 2:
– 16 Bulgarian Split Squats
– 16 Hand Release Merkins
– 4 Captain Thors (16 American Hammers)
– 16 Dips

AMRAP 3:
– 16 Mike Tyson’s
– 16 Irkins
– 16 Alternating Monkey Crunches
– 16 Super Mario’s

AMRAP 4: (only 4-mins)
– 16 Superman’s
– 16 Calf Raises
– 16 LBC’s
– 4 Burpee Bleacher Jumps (or step-ups w/ knee drive at the top)

20 Brickyard Manmakers for Mom Jeans birthday

MARY: Don’t like her

ANNOUNCEMENTS:
– Convergence at The Project on July 12 for new region kickoff
– F3 Dad Camp Aug 15-17

COT:

Today’s workout was an AMRAP style workout and as much as I tried to avoid doing it, it made the most sense. As Fathers we have the choice on how locked in we are. There are days when we’re more intentional and engaged than others.

I’d be willing to bet that some days we’re just cashing it in… some days we might even be guilty of just wanting to get away from our fatherly duties. However, the Bible tells us that Children are a gift of the Lord.

“¶Behold, children are a gift of the Lord, The fruit of the womb is a reward. Like arrows in the hand of a warrior, So are the children of one’s youth. Blessed is the man whose quiver is full of them; They will not be ashamed When they speak with their enemies in the gate.”
‭‭Psalm‬ ‭127‬:‭3‬-‭5‬ ‭NASB2020‬‬

David Guzik notes some specific things to consider regarding how children are like arrows.

– They must be carefully shaped and formed.
– They must be guided with skill and strength.
– They must be given care or they will not fly straight.
– They must be aimed and given direction; they will not find direction on their own.
– They are, in some respects, only launched once.
– They are an extension of the warrior’s strength and accomplishment.
– They have potential for much good or evil.

In our AMRAP of Fatherhood, let’s double down and push ourselves to do everything we can to shape our future, even when we don’t feel like it.

11s and the Burpee Mile

June 10, 2025 BackBlasts

AO: the-project
Q: Erector
PAX: Biohack, Munge, flyball, Flying Dutchman, Bail Bonds, Mathlete, Ocho, Patch Adams, Tom Tom, Lt. Dan, slappy, Erector
FNGs: None
COUNT: 12
WARMUP:
15 SSH, 15 Mountain climbers, 10 tempo merkins, 15 Moroccan night club, 10 tempo squats, 5 cherry pickers
THE THANG:
Mosey to Y-12 Hill for 11s: merkins at the bottom and jump squats at the top.
Mosey to the friendship bell for the burpee mile: 12 burpees followed by a 0.25 mile loop times 4.
MARY:
No time
ANNOUNCEMENTS:
Camp Biohack
COT:
Much of the world today celebrates pride during the month of June. Besides the particular context of this month, pride is often seen as a good attribute. We are proud of our children’s accomplishments. We are proud to be an American! We take pride in our work. These all sound pretty harmless and are not necessarily about ourselves. However, a small twist in the words makes these much different. “My children are better than yours”. “My country is better than yours.” “I am better at my job than you are, or I have a better job than you do.” Though pride is celebrated by many, it is condemned by God.
‭Proverbs 16:5 NASB1995‬
[5] Everyone who is proud in heart is an abomination to the Lord; Assuredly, he will not be unpunished.
‭Proverbs 16:18 NASB1995‬
[18] Pride goes before destruction, And a haughty spirit before stumbling.
‭1 John 2:15-16 NASB1995‬
[15] Do not love the world nor the things in the world. If anyone loves the world, the love of the Father is not in him. [16] For all that is in the world, the lust of the flesh and the lust of the eyes and the boastful pride of life, is not from the Father, but is from the world.
Use these words of God to guide our hearts when it comes to pride. Don’t let it destroy lives and don’t let it separate you from God.

52’s

June 5, 2025 BackBlasts

AO: the-project
Q: Ocho
PAX: Mathlete, TombRaider, Nosedive, Flying Dutchman, Artemis, Munge, Lt. Dan, Jumper
FNGs: 1 Jumper
COUNT: 9
WARMUP:
Warm – up Exercises:
Side-Straddle Hops (SSH): 20 in cadence (IC)
Imperial Walkers: 10 IC
Moroccan Night Clubs: 10 IC
Little Baby Arm Circles (LBAC): 10 IC forward, 10 IC backward
Stretches: As needed (e.g., hamstring, quad stretches)

THE THANG:
This is my last workout as a 51 year old. I’m 52 on Monday.
So, to get my mind around 52, I want us to all do 52 reps of all the following 10 exercises.

Every 26 reps, you have to travel. You can pick your travel.
Overhead carry (only have the parking lot) or non-carry run (to the wall and back).

Do them in ANY ORDER

1. CMU Press
2. OHP
3. Curls
4. Triceps Extension
5. Bent over Rows
6. Goblet Squats
7. Heavy Lunge
8. Heavy Split Squats
9. Heavy American Hammers
10. Heavy Big Boys

If you finish, play it again.

MARY:
No time for that gal.

ANNOUNCEMENTS:
Camp Biohack Next Friday-Sat

COT:
Scripture: Proverbs 27:17 – “As iron sharpens iron, so one man sharpens another.”

WE need other men to get stronger. We too often isolate or hide. But we need each other and other men need us. Men, every morning we show up here, we push our bodies, we lean into the suck, and we grow stronger together. But being the man you mean to be isn’t just about physical grit—it’s about aligning your heart, mind, and actions with the man God calls you to be. And to do that, you need other men. And they need you.

So what area of your life are pretending you can be alone in?

You Choose

June 3, 2025 BackBlasts

AO: the-project
Q: Flying Dutchman
PAX: Flying Dutchman, 3-Peat (Carlos Rodriguez), flyball, Mathlete, Ocho, TombRaider, Artemis
FNGs: None
COUNT: 7
WARMUP:
Arm circles, arm stretches, Willie Mayes Hayes, LBAC, SSH
THE THANG:
Mosey to amphitheater
Play “You Choose”. 15 different excercises with different point value and difficulty. You choose whatever you want to do and as many times as you want. Person with highest points wins.
Excercises include:
Merkins
Derkins
Mountain Climbers
Burpees
Karate Jacks
Catalina Wine Mixers
Flutter Kicks
High Knees
Jump Squats
Wall Ups
Captain Therkins
Peter Parker
Goiners
V-ups

Winners was Mathlete, with Flyball a close second.

MARY:
None
ANNOUNCEMENTS:

COT:
Discussed how we all have choices and make choices and it’s not always easy to know what to do. Pastor John Piper often discusses how to make decisions biblically, emphasizing the importance of choosing in accordance with Gods will and seeking to glorify him in all we do. To approach a decision biblically we should understand God by reading his word. How can we know God, if we do not read his word. Understanding His will is understanding Him. We should also be in prayer asking for God to help you make the right choices, that he would give you wisdom, and strength. Additionally, seek the council of others. It could and should be your spouse, parents, family, pastor or friends that are wise. In the end we may have many different options before us and we just need to make the best decisions we can and God will use that to grow us. My wife and I made a big job, move decision that at that time seemed to be a mistake. Now looking back I realize that although it was a hard time, God used it to grow us, and bless us. It helped me be where I am at now with my career.
We ended with reading the lyrics to “All I have is Christ”. Please read or listen to it if you have a chance.

[lostpearls] Slow Burn Time Under Tension (TUT)

June 2, 2025 BackBlasts

AO: lostpearls
Q: flyball
PAX: Bail Bonds, Mathlete, Borg, Natty, Mooch, flyball, Wild Thing (2.0)
FNGs: None
COUNT: 7
WARMUP:
– SSH – 20 IC
– Tempo squats – 12 IC
– Seal claps – 12 IC
– OH claps – 12 IC
– Moroccan Night Clubs – 12 IC
– Figure 4 squats – 5 each leg OYO
– Cherry pickers – 6 IC

THE THANG:
Lower Body Burn x 3 count down, fast/explosive up

Set x 2 rounds:
– Slow Squats – 12 reps
– Lunges (Alternating Legs) – 12 each leg
– Jump Squats – 12 reps
– Figure 4 Squats – 12 reps
– Wall Sit – 1 minute

Mosey

Upper Body Sizzle: 3 count negative
– Slow Merkins – 12 reps
– Wide Merkins – 12 reps
– Irkins – 12 reps
– Low Plank Hold – 30 seconds

Mosey

Core Control:
– Slow Flutter Kicks – 25 IC (3-count separation then 1-count switch)
– Hello Dolly – 12 IC (same tempo)
– Slow Big Boys – 12 reps (3-count up, slow down)
– Supermans (slowly) – 12 reps (3-count up)

Mosey to boat ramp

Wall ups (12)

Mosey back to AO

Birthday Manmakers for Wild Thing (12)

Repeat the slow burn sets until time

MARY: no time

ANNOUNCEMENTS: Dad Camp Aug 15-17

COT:

“For the time will come when they will not tolerate sound doctrine; but wanting to have their ears tickled, they will accumulate for themselves teachers in accordance with their own desires, and they will turn their ears away from the truth and will turn aside to myths. But as for you, use self-restraint in all things, endure hardship, do the work of an evangelist, fulfill your ministry.”
‭‭2 Timothy‬ ‭4‬:‭3‬-‭5‬ ‭NASB2020‬‬

Endure hard things together. Let’s pray for each other and help one another endure during and outside of our beatdowns. Let’s remember those who are struggling to endure today.