F3 Knoxville

Tag: Mathlete

Project tour

AO: the-project
Q: Rocket
PAX: Erector, Mathlete, LeatherSquid, Tom Tom, OBrother, Munge, Ocho, Flying Dutchman, Rocket, Wing man from KY
FNGs: None
COUNT: 10

WARMUP:
SSH (IC)
Grady corn
Moroccan night club
Upward & downward dog
Mount climber

THE THANG:
At bell 25, 20, 15 reps of dips and gas pumps.

At K25 hill 11s of Merkins and squats

At pond dud modified lazy Dora. 100 mountain climbers partner plank. 200 LBC partner leg lift, 300 squats part squat.

MARY:
No time for Mary

ANNOUNCEMENTS:
COT:
Talked about slow work time management from Cal Newport new book.

Pickle 🥒 love

AO: the-project
Q: Icey Hot
PAX: Ghost Flag (F3Knoxville), Biohack, slappy, Ocho, Mathlete, Flying Dutchman, Tom Tom, Mo Rocka (Joshua Miller), OBrother
FNGs: None
COUNT: 10
WARMUP:
Side straddle hops, Arm circles fwd and back, Torso rotations, Squats

THE THANG:

Mosey to freedom bell

Set 1 (20 rep)
– LBC
– Superman
– Pickle Pointer
– Heel Touches
– Toe Touches
– Pickle Pounders
– Hold plank/squat until everyone finishes

Mosey lower loop then pickup the six or hold plank/squat until everyone finishes

Set 2 (20 rep)
– Pickle pointer
– Flutter Kicks
– Bird Dog
– Mountain Climber
– Pickle pounder and reach
– One legged lifts
– Hold plank/squat until everyone finishes

Mosey lower loop then pickup the six or hold plank/squat until everyone finishes

Repeat Set 1 (15 reps)

Mosey lower loop then pickup the six or hold plank/squat until everyone finishes

Repeat Set 2 (15 reps)

Mosey to shovel flag

ANNOUNCEMENTS:
Convergence at worlds fair park 17Feb24
Escape Ha

COTS:

Are you going to God with your problems and asking that God give you the solution you desire or are you laying your troubles before God and seeking his will?

I know, I personally struggle with this. Most recently I have been pursuing new employment to cut back on my travels and time away from my family. I’ve been diligent in my prayers and seeking God. It was when my answer came not as a new job but as my current role putting things in my court to solve the problem and letting me do just that. I then realized this entire time I’ve been seeking God to solve things my way and not trusting in his infinite wisdom.

Proverbs 3: 5-6 states:
5.Trust in the LORD with all your heart; do not depend on your own understanding.
6.Seek his will in all you do, and he will show you which path to take.

John 3:30 (ESV) states:
He must increase, I must decrease

This is not a negative position even though it sounds like we must become less the realty is we can only become greater through him. Zach Williams’ song Less Like me chorus says it simply.
A little more like mercy, a little more like grace
A little more like kindness, goodness, love and faith
A little more like patience, a little more like peace
A little more like Jesus, a little less like me

Similar to what @Biohack said, are we seeking Gods wisdom like Solemn?

Carry Heavy Things

AO: the-project
Q: Mathlete
PAX: Biohack, LeatherSquid, Ocho, Flying Dutchman, OBrother, Mathlete, Ghost Flag (F3Knoxville)
FNGs: None
COUNT: 7

WARMUP:
Tempo squats, LBACs, Grady corn, tempo merkins, mountain climbers, cherry pickers
THE THANG:
Heavy things: 45# plate, 35# plate, 60# sandbag, 55# Jerry can, 53# kettlebell, 35# kettlebell, 50# bucket of sand, 30# cat litter jug
pick up heavy things, take to a cone, do 15 of the exercise, carry back. Farmer carry on alternating hands as best you can.
exercises: toe merkins, blockees, LBCs, shrugs, OHP, Lunges, squats, thrusters, Rows
MARY:
Flutter kicks, protractors, basilisks
ANNOUNCEMENTS:
convergence, EfHR
COT:
doing hard things is inevitable. They will come find you, so instead go find them and practice. Grit isn’t an inborn trait, but a developed capability. I see hard things in three broad categories: physical strain (an F3 specialty), mental strain (such as enduring prolonged pain and discomfort e.g., fasting), and learning/changing strain (enduring doing things you’re not good at). Probably not airtight categories, but they help me sort out what I need to work on.
So get out there and do hard things so you’ll be good at it when the hard things comes and finds you.

The Ice Planet of Hoth

AO: the-project
Q: Biohack
PAX: Icey Hot, Mathlete, OBrother, Biohack
FNGs: None
COUNT: 4
WARMUP:

1. B wings (projectivator)
2. Imperial walkers
3. Tie fighters
4. X wings (overhead claps)
5. Spice miners (cherry pickers)

THE THANG:
Mosey to the recruiting center to break a frozen CMU free from the stack. Carry them to the bank drive through. Read a Han Solo quote and complete the exercises then run down and up the hill.

1. “I have a bad feeling about this” – 10 thrusters
2. “Then I’ll see you in Hell!” – 10 Blockees
3. “Boring conversation anyway” – 50 curls
4. “I thought they smelled bad on the outside!” – 30 heavy squats
5. “Never tell me the odds” – 30 overhead press
6. “You like me because I’m a scoundrel. There aren’t enough scoundrels in your life.” – 30 heavy freddy’s
7. “No reward is worth this.” – 10 Urkey Durkery’s
8. “One thing’s for sure, we’re all gonna be a lot thinner.” – 100 LBCs
9. “What an incredible smell you’ve discovered!” – 20 heavy lunges
10. “Great, kid. Don’t get cocky.” – 20 heavy pickle pointers
11. “I know.” – 30 tricep extensions

MARY:
-Merkins

ANNOUNCEMENTS:
-Convergence this weekend is cancelled due to weather.

COT:

Star Wars is the classic melodrama: Good guys wear white and bad guys wear black. You know who’s who from the start of a scene. Han Solo is the one exception: he wears black over white. He starts out as a bad guy: selfish, obsessed with money, and only looks out for number one. However, he undergoes a change during the movie; the classic protagonist. At the end of Episode IV A New Hope, after fleeing with his reward, he returns dramatically to save Luke and help destroy the Death Star cementing his place in the Rebel Alliance.

The journey of Han is an example of coming of age. Look back at yourself as a child and a youth. Were you selfish, obsessed with money, and only looking out for number one? At what point did this start to change for you? When did you start to love sacrificially? Look at your children. Do you see Han Solo in them? Teach them diligently and with patience. With God’ grace, they too may return to dramatically save the day and cement their place in the Rebel Alliance of life.

Cardinal Memorial Q In The Rain

AO: the-project
Q: Biohack
PAX: Boy George, Mathlete, Ocho, Flying Dutchman, OBrother, Munge, Rocket, Biohack
FNGs: None
COUNT: 8
WARMUP:
15 Side Straddle Hops
10 Tempo Merkins
10 Flutter Kicks
10 Little Baby Arm Circles Forward
10 Little Baby Arm Circles Backward
10 Hallelujahs
10 Knoxville Cherry Pickers
20 Sec. Samson Hold
10 Willie Mayes Hayes

THE THANG:
Choose two points about 100 yards from each other – these will be Point A and Point B. Starting at “Point A” perform Set 1 exercises, then run to “Point B” and repeat those same exercises. Run back to “Point A”.
Repeat this sequence for exercise Sets 2, 3, and 4.

Set 1
5 Burpees
5 Big Boys
5 Heels to Heaven

Set 2
10 Burpees
10 Little Baby Crunches
10 Mt. Climbers Double Count

Set 3
15 Burpees
15 Air Squats
15 Freddy Mercury’s

Set 4
20 Burpees

MARY:
-Telling the Cardinal story
-Abs across the porch
-Squats and lunges across the porch

ANNOUNCEMENTS:
-2nd F Friday at the Greens at 5:30
-Cardinal Memorial Q at Birdhouse (F3RoCo) Thursday at 6PM
-Overnight Ruck w/ F3RoCo 0100-0500 Friday evening/Saturday morning

COT:
What is your legacy? What do you leave behind?

It’s not what you did or what you built, but who you impacted.

Take Steve Jobs as an example. He was one of the most influential men of our lifetime. He literally changed how everyone interacted with the world. However, within months of his death, the company he created (and grew to become the most valuable in the world) released a product he said they’d never sell: the iPad Mini.

Your children and other disciples are your legacy. How will they shape the world after you are gone?