F3 Knoxville

Tag: Munge

20 24 AMRAP Challenge

AO: the-project
Q: Ocho
PAX: Biohack, Mathlete, OBrother, Borg, Mermaid, Patch Adams, Tom Tom, Munge
FNGs: None
COUNT: 9
WARMUP:
Disclaimers were made. The five pillars were rehearsed. And did just a couple of basic stretches to limber up.

THE THANG:
Headed back to OCHO’S HOUSE OF PAIN (SR CENTER PORCH)

Basic Premise: 20 yard run (off the porch to the track & back) followed by 24 rep exercise repeats AMRAP for 4 minutes.

Run
High Knees (count one leg)
Run
SSH
Run
Freddy Mercuries (2-count, count one leg)
Run
Squats
Run
LBCs
Run
Bonnie Blairs (Jumping Lunges) (count one leg)
Run
Mountain Climbers
Run
Merkins
Run
V-ups
Run
Hand Release Merkins

MARY:
None

ANNOUNCEMENTS:

COT:
Faithfulness in Small Things

Verse:
“Whoever is faithful in very little is also faithful in much, and whoever is unrighteous in very little is also unrighteous in much.” – Luke 16:10 (CSB)

In our lives, both physically and spiritually, it’s often the small, everyday actions that build character and lay the foundation for bigger victories. Whether it’s showing up for workouts, making the right choices in relationships, or committing to daily prayer, consistency in the little things makes a man truly strong. It’s through these daily disciplines that we prepare ourselves for greater responsibilities and challenges.

Quote:
“I am a great believer in luck, and I find the harder I work, the more I have of it.” – Thomas Jefferson

Jefferson’s words remind us that what seems like “luck” or sudden success is often the result of consistent, unseen faithfulness. The small steps we take every day prepare us for when bigger moments of leadership and opportunity arise. Let’s strive to be faithful in the small things, knowing that it is through these that we grow into the leaders we are called to be.

Project Tour

AO: the-project
Q: Munge
PAX: Tom Tom, Ocho, Mathlete, Biohack, Flying Dutchman, Munge
FNGs: None
COUNT: 6
WARMUP:

Willie Mays Hayes
Lil baby arm circles
Reverse
Moroccan night clubs
Merkins
Cherry Pickers

THE THANG:

Mosey to friendship bell
20 stair steps
25 dips

Mosey to bars
Alternate 20 rows and 20 merkin

Mosey to wall and 15 wall ups

Mosey to playground and 15 pull ups

Mosey to amphitheater and 20 derkins

Mosey, time permitting, to flag by way of memorial flag

MARY:

3 Core exercises

ANNOUNCEMENTS:

COT:

Acts 24:25 ESV
And as he reasoned about righteousness and self-control and the coming judgment, Felix was alarmed and said, “Go away for the present. When I get an opportunity I will summon you.”

There are many who want to exercise authority, power, control in wide arenas, but who have very little control over their own selfish desires. On the other hand, those who are known for handling their business in a reasonable manner are looked upon favorably for places of leadership.

God has gifted all of us with varying degrees of responsibility and calling, but one area we are all called to exercise control over is ourselves. And this one area we all must control, none of us are able without the help of the Spirit warring against the flesh. But if we don’t wage that war in this one battle, how can we expect to succeed in larger callings?

He gives greater grace. Let us strive with all the grace he gives to be masters of our own selves.

Doesn’t God love us? Didn’t he give his Son for us? There’s arguably the supreme demonstration of Spirit-led self control. He trusted his Father’s love and will, and looked forward to the joy set before him. Can we not, by that same Spirit, also trust our Father’s love for us, his good purposes? Let’s press on in patient endurance, knowing he means us well, and what he intends, he accomplishes.

IPC 2024 (Week Zero)

AO: the-project
Q: Ocho
PAX: Mathlete, Flying Dutchman, Munge, Tom Tom, Hoorayus, OBrother
FNGs: None
COUNT: 7
It was a beautiful, gloomy morning. We met 15 minutes ahead of the regular schedule to ensure we had time to finish.

WARMUP:
On our own, all PAX were encouraged to stretch like they were going to hurt from Burpees and Thrusters later.

THE THANG:
– Kalsu WOD – 100 thrusters
– Start the 1-minute EMOM timer
– Perform 5 burpees
– As soon as you finish the burpees, start doing thrusters
– Every time the timer goes off, do 5 burpees
– Keep repeating this until you finish 100 thrusters
– After 100 thrusters, run 400 meters
– Reverse Kalsu – 100 burpees
– Start your 100 burpees as soon as you get back
– Each time the EMOM timer goes off, 5 thrusters
– Perform burpees in between until you get to 100 burpees
– Workout ends after your 100 burpees
– Record your total time

MARY:
We had time for Mathlete to push us with LBCs, Freddies, & Flutterkicks

ANNOUNCEMENTS:

COT:
Historical Quote: “The harder the conflict, the greater the triumph.” — Thomas Paine (wrongly attributed to George Washington)

Men, the men of the American Revolution knew something about facing hard things. Leading an outnumbered army, enduring brutal winters, and standing against overwhelming odds wasn’t easy. But they understood that true victory comes only after a hard-fought battle. In the same way, we as men are called to push through our struggles—physically, mentally, and spiritually.

James 1:2-4 says, “Consider it pure joy, my brothers, whenever you face trials of many kinds, because you know that the testing of your faith produces perseverance. Let perseverance finish its work so that you may be mature and complete, not lacking anything.”

When we choose to do hard things, we aren’t just building stronger bodies; we’re forging character. Trials refine us into men who can stand firm, lead well, and support others. So, when you face pain or hardship in this workout or in life, remember: the greater the conflict, the greater the triumph.

Let’s commit to pressing into the hard things today—both here and beyond—because that’s where real growth happens.

the path to eagle

AO: the-project
Q: Mathlete
PAX: Ocho, Tuba (Dylan Cox), Munge, Tom Tom, Hoorayus, Icey Hot, Mathlete
FNGs: None
COUNT: 7
WARMUP: tempo squats, LBACs, Grady corn, cherry pickers

THE THANG:
Cubs – on the way to the recruiting center: Bell – step ups, Parallel bars- inverse rows, Playground – merkins and pull ups, Creek Hill – bear crawl
At the recruiting center get some weight
Tenderfoot/2nd/1st – 20 Rocky Balboas, 25 second plank, 10 merkins, repeat til we’ve earned it
Dan beard inst. – a round of Mary
Star – 4 burpees, heavy hammers, moving lunges
Dan beard – a round of Mary
Life – 6 burpees, Aiken legs with al gores between, lawn mowers both sides
Dan Beard – a round of Mary, but let one of my Counselors in training lead
Eagle – 21 burpees then we ran out of time, but planned to:
choose your own project – 100 reps of any of the following: derkins, pull ups, heavy Bulgarian split squats, WWIII situps, airplanes, thrusters
MARY:
Box cutters!
ANNOUNCEMENTS:
IPC is coming next week, so expect to start early on Thursday.
COT:
Of all the benefits I received from scouts, one of the most impactful was the system of virtue it embedded in my person. The tenets of the scout oath and law provided a good working standard for my young life by which I could usefully evaluate a situation and choose a course of action. While my faith was still developing, they gave me something I understood well enough to use, and they still provide good guideposts.

I have often reflected on how F3 in many ways gives me as an adult similar benefits that scouting gave me as a youth. Likewise, in the area of leadership, F3 provides a set of virtues that can serve as useful guideposts. These are:
Candor, commitment, consistency, contentment and courage.
If you have never read these five articles in the Q source, I would encourage you to, because, when understood, I think they do a good job of going deeper than the surface level virtue we often settle for.

Get Sharp!

AO: the-project
Q: Ocho
PAX: Flying Dutchman, Munge, Tuba (Dylan Cox), Tom Tom, Hoorayus, Icey Hot
FNGs: None
COUNT: 7
WARMUP:
It was a crisp morning at The Project. Though many PAX were either slumbering or downrange, the faithful and magnificent seven arrived on time and ready to get sharper.

We began with some actual stretching of our legs via Willie Mays Hayes and come Cherry Pickers. We moved to shoulder stretches and Michael Phelps. But we didn’t wait long before we Moseyed to Ocho’s House of Pain (the back porch of the Senior Center).

THE THANG:
The Thang is a Tabata. It’s 40 seconds of exercise followed by 20 seconds of rest.

We used these 9 exercises as our implements of torture:
1. High Knees
2. Squats
3. Plank Jacks
4. Merkins
5. Mountain Climbers
6. Apollo Onos
7. American Hammer
8. Pickle Pointer (Glute/Back Bridge)
9. Hello Dolly

One entire set of all nine exercises takes 9 minutes. We did four sets of the 9.

MARY:
We did not leave any time for Mary.

ANNOUNCEMENTS:
We noted that Munge has Thursday’s workout.

COT:
For the Word, I drew from Prov 27:17 “As Iron sharpens Iron, so one man sharpens another.”

We need each other if we at the Project are going to get sharper.

We need to do what we can to be a sharpener for each other. There were two primary areas that we challenged:

1. Being mindful and willing to give good MumbleChatter to help other men be encouraged.
2. Signing up for opportunities to lead a Q. Other men need you to lead.