F3 Knoxville

Tag: Munge

The Princess Bride

AO: the-project
Q: Biohack
PAX: Ocho, Munge, Flying Dutchman, OBrother, Borg, Mathlete, Biohack, Tom Tom, Nerf
FNGs: None
COUNT: 9
– Warm Up
1. Projectivator
2. Overhead clap
3. Imperial Squalker
4. Tempo merkins
5. Cherry pickers
–
– Workout
1. Run to the parallel bars
2. 20 inverse rows as we sail to the Cliffs of Insanity!
3. 10 Wallpies and go over the pool wall.
1. First one over must say the quote (I swear on the soul of my father, Domingo Montoya, you will reach the top alive).
1. Left side plank for 30 sec.
1. Why are you smiling?
2. I know something you don’t know.
3. I’m not left handed
1. Right side plank for 30 sec.
2. My way is not very sportsman-like
1. Hang from the monkey bars for 1 min.
1. Run to the bell.
2. Build immunity to iocane powder.
1. 20 dips
1. Run to K25 hill and to the top.
2. Roll down the hill towards the fire swamp.
3. Run back up and over and leap the fire geyser at the bottom.
4. Ring of fire as we battle rodents of unusual size.
5. Squatting ring of fire as we escape the lightning sand.
6. We are men of action. Lies do not become us.
7. Death march to the bell as we fall into the pit of despair.
8. Not to 50! 50 dips
9. Buddy carry across the field as we take Westley to Miracle Max
1. Switch out halfway
1. If only we had a Wheelbarrow
1. Partner wheelbarrow back to the bell
1. Mawage is what bwings us togetwar, today
1. Al Gore while we quote the scene (Wuv, twoo wuv also)
1. The chase! Jail break to the shovel flag. No wammies!
2. My name is Inigo Montoya. You killed my father. Prepare to die.
1. Overhead clap. In cadence. Until it hurts like you’ve been stabbed in the arms.
1. To the pain!
1. Ring of fire.

– Word
Inigo Montoya was a tragic character. Not only was his father killed when he was a boy, but his life was consumed with revenge. It dominated his existence.

The Bible tells us the bitterness ensnares us like a weed. His heart and life were being strangled by this weed. The best way to get rid of a weed is to tear it out by the root when it is small. If you wait, it does more damage and is harder to remove.

May Metric 5K

AO: the-project
Q: Munge
PAX: Mathlete, Munge, Ocho, OBrother, Tuba (Dylan Cox), Moonlighter, Flying Dutchman, Old Bay, Traxis
FNGs: None
COUNT: 9
WARMUP:
– Side Straddle Hops
– Lunges
– Tempo Squats
– Cherry Pickers
THE THANG:
Made up the May metric by doing 12 laps around the Friendship Bell track; extra .1 mile made up moseying to the bell
MARY:
No time for Mary
ANNOUNCEMENTS:
Dragon Boat tonight
COT:
“Set your minds on things that are above, not on things that are on earth” (Col. 3:2 ESV).

Sometimes referred to as seeing things from the divine perspective
Good thing we often fail to do merely out of default
Dilemma: difficult to actively pursue this mindset and be about other things
Need to make it a discipline, automatic
Danger: easy to make God whatever we want him to be, idolatry
Need to abide in the word to have an accurate understanding of who God is
Examples of thinking, feeling, doing with the divine perspective; exercise, work, identity, compassion

Help From My Friends

AO: the-project
Q: Biohack
PAX: Borg, OBrother, Mathlete, Flying Dutchman, Munge, Biohack, Tuba (Dylan Cox), Tom Tom, Icey Hot
FNGs: None
COUNT: 9
WARMUP:
– Projectivator
– Tempo squat
– Arm circles
– Cherry Pickers

THE THANG:
1. Mosey to the recruiting center
2. Grab a block and carry to the movie theater stairs
3. Deck of cards
1. Take turns flipping a card
2. Do reps per number on card
3. PAX assigned suits exercises
1. After each PAX had a turn flipping a card, run up and down the stairs
2. Pick new exercises for the suits

MARY:
Burpees on the way back to the shovel flag

ANNOUNCEMENTS:
– Family workout on May 25
– Hardship Hill on May 27

COT:
The past 10 months have been very stressful and busy at work, but I’ve been able to rely on my brothers at F3. They’ve been dependable, encouraging, and at Shield Lock they’ve helped me through tough times.

This workout also illustrated their help as together we led the workout. Each PAX helped by picking exercises for the suits on their turn. I am honored and grateful to be a part of F3 at The Project.

burdensome

AO: the-project
Q: Mathlete
PAX: Boy George, Biohack, Munge, Ocho, OBrother, Papa Lock, Mathlete
FNGs: None
COUNT: 7
WARMUP:
Tempo squats, LBACs, tempo merkins, thread the needle
THE THANG:
Series of Doras with the following burdens: 60# sandbag, 55# Jerry, 53# kettlebell, 45# bucket, 30# Jerry.
150 dry docks and carry burden
100 OHP with burden and bear crawl
150 good mornings with burden and crab walk
200 American hammers and carry burden
200 Freddies and carry burden
Squat ring passing the burdens every rep
MARY:
LBCs, box cutters, flutter kicks, cherry pickers
ANNOUNCEMENTS:
Hardship Hill! Register today!
COT:
Proverbs 24:33-34
It can be easy to have a good habit slip away even from just a little bit of rest from it. Be on guard not to let transient events derail your long term success. Sometimes it’s tempting to squeeze in one more thing by taking a “short break” on a consistent good.

The Princess Bride

AO: the-project
Q: Biohack
PAX: slappy, Erector, Boy George, 3-Peat (Carlos Rodriguez), Biohack, Mathlete, Flying Dutchman, Munge, Tom Tom, Papa Lock, Ocho
FNGs: None
COUNT: 11
– Warm Up
1. Projectivator
2. Imperial Squalker
3. Tempo merkins
4. Cherry pickers

– Workout
1. Run to the parallel bars
2. 20 inverse rows as we sail to the Cliffs of Insanity!
3. 10 Wallpies and go over the pool wall.
1. First one over must say the quote (I swear on the soul of my father, Domingo Montoya, you will reach the top alive).
1. Left side plank for 30 sec.
1. Why are you smiling?
2. I know something you don’t know.
3. I’m not left handed
1. Right side plank for 30 sec.
2. My way is not very sportsman-like
1. Hang from the monkey bars for 1 min.
1. Run to the bell.
2. Build immunity to iocane powder.
1. 20 dips
1. Run to K25 hill and to the top.
2. Roll down the hill towards the fire swamp.
3. Run back up and over and leap the fire geyser at the bottom.
4. Ring of fire as we battle rodents of unusual size.
5. Squatting ring of fire as we escape the lightning sand.
6. We are men of action. Lies do not become us.
7. Death march to the bell as we fall into the pit of despair.
8. Not to 50! 50 dips
9. Buddy carry to the playground as we take Westley to Miracle Max
1. Switch out at the parallel bars
1. If only we had a Wheelbarrow
1. Partner wheelbarrow back and forth to the amphitheater
1. Mawage is what bwings us togetwar, today
1. Al Gore while we quote the scene (Wuv, twoo wuv also)
1. The chase! Jail break to the shovel flag. No wammies!
2. My name is Inigo Montoya. You killed my father. Prepare to die.
1. Overhead clap. In cadence. Until it hurts like you’ve been stabbed in the arms.
2. Round Robin of core exercises until it hurts like you’ve been stabbed in the belly.
1. To the pain!
1. Ring of fire.

Word
“We are men of action. Lies do not become us.”
Who do we lie to? Others? Ourselves? Our God?

One way we lie to all three is by pretending we will live forever.
Think of your legacy. What do you picture? Money? A business? Heirlooms or possessions?
Which of these will survive 10 years? 20 years? 50? 100? Eternity?

Steve Jobs was one of the most influential people in the world while he lived and continues to be. However, within months of his death, Apple released a product he said they’d never make: the iPad Mini.

Do not lie to yourself and pretend that your material work will leave a legacy for your family. The only true legacy we can leave is by passing our values from the Word of God to others in our lives. The disciples we make will outlive us way longer than any work of our hands.