F3 Knoxville

Tag: Munge (Nathaniel Bond)

Back To School

AO: the-project
Q: Biohack (Andrew Ditmer)
PAX: Ocho (Matt Hudson), skewer, Mathlete (Jacob Platfoot), Biohack (Andrew Ditmer), Munge (Nathaniel Bond), Rocket (dave weston), Comfort Zone (Colin Courtney), OBrother (Luke Platfoot), Tom Tom (Peter Thies), Fire inthe Hole (Dave Duhamel)
FNGs: None
COUNT: 10
WARMUP:
1. Projectivator
2. Run a lap around the parking lot
a. Bernie
b. High knees
c. Butt kicks
3. Tempo squats
4. Run a lap
a. Tempo merkins
b. Seal squats
c. Cherry pickers

THE THANG:

1. Mosey to the front doors of Oak Ridge High School.
2. Travel merkins up the steps. (hold Al Gore for the six).
3. Dora time! (1 pax doing reps; the other running the bus loop)
a. 100 merkins
b. 200 big boys
c. 300 squats
4. Tennis court abs
a. 25 box cutters
b. 25 flutter kicks
c. 25 heels to heaven
d. 25 Basilisks
e. 25 Freddy Mercuries
f. 50 LBCs
5. Relay race
a. 2 or 3 teams
b. Sprint across the parking lot
c. Do 1 burpee
d. Sprint back and tag your teammate

MARY:
ANNOUNCEMENTS:
COT:

Metric 1 – July

AO: the-project
Q: KickFlip (David Greer)
PAX: Mathlete (Jacob Platfoot), Biohack (Andrew Ditmer), Rocket (dave weston), Ocho (Matt Hudson), skewer, slappy (Nathan Evers), Erector (Jason Champion), Borg (Mark McKeever), Munge (Nathaniel Bond), Tom Tom (Peter Thies), KickFlip (David Greer), Headshot
FNGs: None
COUNT: 12
WARMUP:
• RFTS/LIH
• Tempo squats
• Rockettes
• OYO while I explain the workout

THE THANG:
Metric Workout #1
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:
Four Minutes of Funny. 4-minutes of plank. Each PAX tells a joke to keep us distracted.

ANNOUNCEMENTS:
F3 in the Nude. Shovelflag handoff. Ruck BFF. Dad’s Camp.

COT: Specific to relationships…Whatever it is that you feel inadequate in, be curious, be teachable, seek counsel and pro tips. Ask for guidance in the areas of your heart that you feel inadequate. You can learn pro tips to share emotions, deal with conflict in a healthy way, pray in a group – or whatever else you feel inadequate about doing when it comes to relationships.

Proverbs 14:15, “The simple believe anything, but the prudent give thought to their steps”.

Proverbs 12:15, The way of a fool is right in his own eyes,
But a wise man is he who listens to counsel”

Proverbs 19:20, “Listen to counsel and accept discipline,
That you may be wise the rest of your days.”

James 1:5, “If any of you lacks wisdom, let him ask God, who gives generously to all without reproach, and it will be given him.”

The blackness of discipline

AO: the-project
Q: Mathlete (Jacob Platfoot)
PAX: Biohack (Andrew Ditmer), Papa Lock (Chris McCarthy), Ocho (Matt Hudson), Fire inthe Hole (Dave Duhamel), Munge (Nathaniel Bond), Comfort Zone (Colin Courtney), Rocket (dave weston), Mathlete (Jacob Platfoot)
FNGs: None
COUNT: 8

WARMUP:
hairy Rockettes, windmills, cherry pickers, LBACs, Grady corn, projectivators
THE THANG:
Mosey to each spot and do 3 sets
Fountain – 20 derkins, 20 split squats
Playground – 7 pull ups, 10 Bobby Hurleys
Pool wall – 5 wall ups, 15 gas pumpers
Parallel bars – 15 BBS, 15 Inv Rows
Bell – 10 drydocks, 20 step ups
Corners – 3 8-ct body builders and sprint
K-5 hill – 7s of squats and merkins
MARY:
no time
ANNOUNCEMENTS:
Biohack will be taking the flag on August 3rd, be there.
COT:
Why does F3 love the color Black? because black is the color of discipline. Why? Because discipline takes place primarily in secret, invisible to all others. For example, the discipline to post is founded on a thousand small decisions made during the hours leading up to it, from your dinner, to your drinking, to your sleep, to your alarm clock. By the time you make it to the parking lot, 80% of the work is already done.