F3 Knoxville

Tag: Mathlete

Proverbs 18:24

THE SCENE: 56 and dark
F3 WELCOME & DISCLAIMER: CHECK!
WARM-O-RAMA:
Projectivator 5x, Imperial Squawkers 5x, tempo squats 5x, cherry pickers 5x, tempo merkins 5x, mountain climbers 5x.

THA-THANG: (COURTESY OF MAILBOX)

1. Bear Crawl 1 space then did 1 merkin, Bear crawl 2 spaces then 2 merkins, working up to 5 spaces and 5 merkins, ETC.

Then Lunge back 1 space / 1 Bobby Hurley / Lunge 2 space / 2 Bobby Hurley, etc till back at the start.

Mosey to Friendship Bell

2. Lazy Dora – Battle Buddy Up

· 100s – Partner 1 does Shoulder taps while Partner 2 holds plank – alternate at 25 reps; run a lap around track surrounding Friendship Bell at 100 reps

· 200s – Partner 1 does LBCs while Partner 2 does a 6in leg hold – alternate at 25 reps – lap at 100 and 200 reps

· 300s – Partner 1 does Squats while Partner 2 holds Al Gore – alternate at 25 – lap at 100 and 200 and 300 reps

Mosey Parallel Bars

3. Travelling: monkey bars (hanging between both bars, L-legs), traveling dips (jumping), bicycle walk, lateral monkey bars (L-legs hanging on 1 side). 1 pax at a time, rest hold Al Gore

MARY:
NO TIME

COUNT-OFF & NAME-O-RAMA
4 HORSEMEN OF THE PROJECT GLOOM: KICKFLIP, MATHLETE, BIOHACK & SNAGGLETOOTH

CIRCLE OF TRUST/BOM:

9 Two people are better off than one, for they can help each other succeed. 10 If one person falls, the other can reach out and help. But someone who falls alone is in real trouble. 11 Likewise, two people lying close together can keep each other warm. But how can one be warm alone? 12 A person standing alone can be attacked and defeated, but two can stand back-to-back and conquer. Three are even better, for a triple-braided cord is not easily broken. (Ecclesiastes 4:9-12)

17 As iron sharpens iron,
so a friend sharpens a friend. (Proverbs 27:17)

A man of many companions may come to ruin, but there is a friend who sticks closer than a brother. (Proverbs 18:24)

True Friendship is rare and valuable – and it’s what we’re made for. Cherish it and seek it out.

MOLESKIN:
Thanks to Mailbox for the great work out!

ANNOUNCEMENTS:
Anniversary Convergence, Sat Nov 7 at Asylum.

Keep Your Head

THE SCENE:  59 and foggy.  Perfect for a beatdown.
F3 WELCOME & DISCLAIMER: Administered. 
WARM-O-RAMA: 

Little of this and that.

Mosey to wall.  10 wall-ups + 20 squats.

Mosey to the amphitheater.  20 merkins, bear crawl the length of the stage, 10 box jumps.  Mosey to through the parking lot, stopping for 3 burpees at each light pole.

THA THANG:

Mosey to the cinema – grab a block.

  • 10 Single arm squats – Left
  • 10 Sumo deadlifts
  • 10 Tricep ext w/ calves raise
  • 10 Curl and press
  • 10 heel taps
  • 10 BBS Press
  • 10 Good mornings
  • 10 Single arm squats – Right

Next… 5 stations laid out in the parking lot.  Perform exercise at a station, rifle carry block to the bottom of the steps, carry to the top of the steps and back down, rifle carry to the next station.  Repeat until all stations are completed.

Exercises were;

Station 1: 30 Single-arm squats + 20 Curl and press + 10 Blockee

Station 2: 30 tricep ext + calves raise + 20 CMU swings + 10 Burpee Jumpover

Station 3: 30 sumo deadlifts + 20 heel taps + 10 BBS Press

Station 4:  30 heavy freddy (4-ct) + 20 Thrusters + 10 Good mornings

Station 5:  50 CMU benchpress + 25 Derkins

MARY:

Mosey to the amphitheater.  Flutter kick for the 6.

At 6:14, jailbreak!  Get 60 seconds worth of distance run.

COUNT-OFF & NAME-O-RAMA

Me and 5 of the best men I know

CIRCLE OF TRUST/BOM:

The day after Hardship Hill, our weekly email’s “Say What” featurette included a long quote from the Q-Source.  It was borrowed from Q3.12, Courage – which was appropriate given our race the day before.  What does it take to face hardship virtuously?  It takes…courage.

The chapter has a long quote from Rudyard Kipling’s poem, If.

“If you can keep your head when all about you  

    Are losing theirs and blaming it on you,  

If you can trust yourself when all men doubt you,

    But make allowance for their doubting too;  

If you can wait and not be tired by waiting,

    Or being lied about, don’t deal in lies,

Or being hated, don’t give way to hating,

    And yet don’t look too good, nor talk too wise:

If you can dream—and not make dreams your master;  

    If you can think—and not make thoughts your aim;  

If you can meet with Triumph and Disaster

    And treat those two impostors just the same;  

If you can bear to hear the truth you’ve spoken

    Twisted by knaves to make a trap for fools,

Or watch the things you gave your life to, broken,

    And stoop and build ’em up with worn-out tools:

If you can make one heap of all your winnings

    And risk it on one turn of pitch-and-toss,

And lose, and start again at your beginnings

    And never breathe a word about your loss;

If you can force your heart and nerve and sinew

    To serve your turn long after they are gone,  

And so hold on when there is nothing in you

    Except the Will which says to them: ‘Hold on!’

If you can talk with crowds and keep your virtue,  

    Or walk with Kings—nor lose the common touch,

If neither foes nor loving friends can hurt you,

    If all men count with you, but none too much;

If you can fill the unforgiving minute

    With sixty seconds’ worth of distance run,  

Yours is the Earth and everything that’s in it,  

    And—which is more—you’ll be a Man, my son!”

 

“If you can keep your head when all about you are losing theirs…”  The Q Source calls this a pretty good definition of what it means to gracefully handle hardship.  Where does this courageous gracefulness emerge from?  It comes from living in peace.

And how do we grow this depth of peace in our lives?

  • Through PRAYER… (Philippians 4:6-7), “Don’t worry about anything, but in everything, through prayer and petition with thanksgiving, present your requests to God. 7 And the peace of God, which surpasses all understanding, will guard your hearts and minds in Christ Jesus.”
  • By LIVING VIRTUOUSLY…(Psalm 119:165), “Abundant peace belongs to those who love your instruction; nothing makes them stumble.”
  • By TRUSTING IN OUR GOD…(Isaiah 26:3), “You will keep the mind that is dependent on you in perfect peace, for it is trusting in you.”

Use prayer, virtue, and trust to cultivate the peace of God in your heart – so that when you are confronted with hardship, you are able to keep you head…and respond to that hardship with courageous grace.

Psalm 127

THE SCENE: It was perfect.
F3 WELCOME & DISCLAIMER: All the stuff.
WARM-O-RAMA:

  • Projectivators (of course) 5x
  • LBAC (fwd/bwd)/Overhead Clap/Seal Clap 5X each
  • Tempo Merkins/Mtn Climbers 5X each
  • Imperial Squawkers 5X
  • Reach for the Sky/Let It Hang/Cherry Pickers
  • Mosey to Parallel Bars for Dips 10X
  • Mosey to Pool Wall for Wall Ups 10X
  • Mosey to RC

THA-THANG:
More Murder Bunnies (1 CMU/PAX): Start at Parking Lot Island (PLI) with the following exercises, then proceed to Murder Bunny with CMU to opposite PLI:

  1. 50 CMU Squats
  2. 40 Curls
  3. 30 Lunges (15/side)
  4. 20 Kettle Swings
  5. 10 Blockees
  6. 20 Thrusters
  7. 30 Heavy Freddy
  8. 40 Rows
  9. 50 Calf Raises

After each exercise and Murder Bunny, PAX execute the following Descending Merkins, 10 each, with feet on CMU then proceed to carry CMU overhead while Tricep Extensions back to starting PLI and moving on to next exercise. (Modification: Rifle Carry CMU back)

  1. 10 Wide Derkins
  2. 10 Regular Derkins
  3. 10 Diamond Derkins
  4. 10 Stagger Derkins
  5. 10 Stagger Derkins (other side)
  6. 10 Diamond Derkins
  7. 10 Regular Derkins
  8. 10 Wide Derkins

MARY:
Don’t remember…

COUNT-OFF & NAME-O-RAMA
The 4 Horsemen of Heavy PT: Erector, Kickflip, Mathlete, and Snaggletooth

CIRCLE OF TRUST/BOM:

Psalm 127
A song of ascents. Of Solomon.
1 Unless the Lord builds the house,
the builders labor in vain.
Unless the Lord watches over the city,
the guards stand watch in vain.
2 In vain you rise early
and stay up late,
toiling for food to eat—
for he grants sleep to those he loves.

3 Children are a heritage from the Lord,
offspring a reward from him.
4 Like arrows in the hands of a warrior
are children born in one’s youth.
5 Blessed is the man
whose quiver is full of them.
They will not be put to shame
when they contend with their opponents in court.

MOLESKIN:
2 Prayers/Meditations on Psalm 127. 1. Asking God to build our character, our marriages, and our homes. 2. Asking God to bless our children as we raise and disciple them.

ANNOUNCEMENTS:
F3 Convergence/3rd F – Sat, Oct 17 @ Bombshelter; AND Sat, Nov 7 @ Asylum

Slicing bread

THE SCENE: Cool and Clear. Grinning moon and a shooting star.
F3 WELCOME & DISCLAIMER
Yes
WARM-O-RAMA:
High Knees, SSH, tempo squats, LBAC, tempo merkins, fence steppers, hip bridges, fire hydrants
Reach for the sky, let it hang, Michael Felps
THA-THANG:
Two circuits on a timer – 45 seconds to work, 15 seconds to move – at The Wall and The Bell. A couple sets at The Bar inbetween.

  • The Wall
    • Wall Walks
    • Muscle Ups
    • Squats
    • Planks
  • The Bar
    • Inverse Rows
    • Big boys
  • The Bell
    • Box jumps / Step ups
    • Decline Merkins
    • Flutter Kicks
    • Dips

MARY:
No Time.
COUNT-OFF & NAME-O-RAMA
5 HIMs and 1 FNG (biohack)
CIRCLE OF TRUST/BOM:
Fresh, hot bread is a blessing. Slicing hot bread is a pain if you like straight, even slices. The best way I have found to cut straight is to stop trying to cut straight, but instead to focus on holding the knife straight. I have to surrender the outcome and focus on just doing the task well. I find that this extends to my life as well. When I think too much about the outcomes, I tend to fall either toward despair (if they’re bad) or pride (if they’re good). We considered the story of Moses in Numbers 20. He lost focus on doing his task well and giving credit to the Lord, so pride led him to take credit for bringing water from the rock. If it can happen to Moses, it can happen to me.
MOLESKIN:
Deeply appreciative to everyone who came out for my VQ and glad to welcome Biohack.
ANNOUNCEMENTS:
Might have missed this…

Men of Action

THE SCENE: Mid 50s and clear
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
15 SSH, 15 Moroccan night club, 10 tempo Merkins, 10 tempo squats, 5 cherry pickers
THA-THANG:
Mosey to the Recruitment Center and grab a CMU. This morning we climbed a ladder of exercises. Perform 1st exercise and then CMU bear crawl to the opposite end of the parking lot. Now perform the 1st and 2nd exercises. CMU bear crawl back to start. Now do exercises 1 through 3…you get the point. Repeat until all exercises are performed.

Each exercise is 25 reps.

  • Merkins
  • Squats
  • Heavy LBCs
  • Curls
  • Tri-extensions
  • Heavy flutters kicks (2-ct)
  • Thrusters

MARY:
No time. We actually ran a little long.
COUNT-OFF & NAME-O-RAMA
5 at The Project this morning.
CIRCLE OF TRUST/BOM:
“But prove yourselves doers of the word, and not merely hearers who delude themselves. For if anyone is a hearer of the word and not a doer, he is like a man who looks at his natural face in a mirror; for once he has looked at himself and gone away, he has immediately forgotten what kind of person he was. But one who looks intently at the perfect law, the law of liberty, and abides by it, not having become a forgetful hearer but an effectual doer, this man will be blessed in what he does.”
James 1:22‭-‬25 NASB
This passage teaches to be a doer and not just a hearer. You may study the Bible on Sundays and understand what is to be done in your life. However, one may walk away from the service and forget what he has heard (most likely by choice) and live an entirely different way. The same can be said really about any aspect of our lives: family, friends, work, etc. Don’t just say “I need to spend more time with my family” and then not make them a priority. We are called to be men of action. Hearing and doing are both necessary.

MOLESKIN:
It was good to be pack with the PAX in Oak Ridge today.
ANNOUNCEMENTS:
Hardship Hill is Saturday!