F3 Knoxville

Tag: Munge

The Ocho Ocho (88) Q

AO: the-project
Q: Ocho
PAX: Flying Dutchman, Biohack, Munge, Mathlete, slappy, Icey Hot, Tom Tom, Rocket
FNGs: None
COUNT: 9
Disclaimed the brethren.

WARMUP:
10 x each:
SSH IC, TEMPO SQUATS IC, TEMPO MERKINS IC, Mountain Climbers IC, Willie Mays Hayes, Michael Phelps

THE THANG:
Mosey to Bell
– watch your form, don’t blitz through it…aim for perfect form.
– everyone aim to hit 88 reps, break it up 4/22 or 8/11 or whatever.
– we’ll keep working until every man feels like he got the full benefit of that set.
– When you hit 88, start doing LBCs, big boys, box cutters, or flutter kicks (something core).

88 Dips/LBCs till 6 is done
Mosey to K25

88 Bobby Hurleys/LBCs till 6 is done
Mosey to Y12

88 Lunges up the hill/LBCs till 6 is done
Mosey back to Bell

88 Merkins/LBCs till 6 is done
Mosey to Sr Center

88 Curls w/ rocks/LBCs till 6 is done
Mosey to Flag

88 Monkey Humpers/LBCs till 6 is done

MARY:
We call this the Gloom.
Psalm 88 may be the gloomiest of the Psalms. Most end on hope. Not this one. But it’s so good to know God knows that we have days that feel like this and doesn’t turn us away. He calls us to cry out to Him.

Read PS 88 (NLT).

So just like in our workout: when things are gloomy, watch, wait, and pray. Check your form. Slow down. Wait on another guy. Know that God hears you even in the gloom.

Before you know it the gloom will be over. At least till next time.

ANNOUNCEMENTS:
ROCO launch convergence. 12 Pains @ JUCO Wed.

COT:

F3 Quarter Murph Repeats

AO: the-project
Q: Munge
PAX: Erector, Papa Lock, Ocho, OBrother, Tom Tom, Mathlete, slappy, Rocket, Munge
FNGs: None
COUNT: 9

WARMUP:
10 side straddle hops
10 lil baby arm circles, both directions
10 tempo merkins
5 cherry pickers
THE THANG:
Execute the F3 Quarter Murph Repeats workout until recovery
MARY:
None
ANNOUNCEMENTS:
Upcoming Christmas party @ Data’s place
Prepping for Haw Ridge event
COT:
Walking in the Spirit essential for any meaningful Christian life. The Spirit as embodiment of union between Jesus and His Father, also vital in our union with Christ. Identity of being “in Him” primary focus of the Christian walk.

The Princess Bride

AO: the-project
Q: Biohack
PAX: OBrother, Icey Hot, Munge, Mathlete, Ocho, Comfort Zone, slappy, KickFlip, Biohack, Flying Dutchman, Flying Dutchman
FNGs: 1 Flying Dutchman
COUNT: 10
WARMUP:
1. Projectivator
2. Overhead clap
3. Imperial Squalker
4. Tempo merkins
5. Cherry pickers

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

MARY: A few ab exercises with friends.

ANNOUNCEMENTS:

COT:
“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.

Greed and an AMRAP

AO: the-project
Q: Erector
PAX: Biohack, Boy George, 3-Peat (Carlos Rodriguez), Ocho, Rocket, Mathlete, OBrother, Munge, Comfort Zone, Icey Hot, LeatherSquid, Erector
FNGs: None
COUNT: 12

WARMUP:
15 SSH, 15 mountain climbers, 10 tempo merkins, 10 Moroccan Night Club, 10 tempo squats, 5 cherry pickers
THE THANG:
Mosey towards the playground. There are 4 workout stations: playground, front of amphitheatre, courtyard, and pool wall. The following pairs of exercises were performed at the locations above, respectively: 25 merkins and 10 pull-ups; 25 LBCs and 25 flutter kicks (2-ct); 15 box jumps and 15 lunges each leg; and 10 wall-ups and 10 burpees. Repeat AMRAP!
MARY:
pistol crunch and merkins ring of fire
ANNOUNCEMENTS:
2nd F lunch planned for Friday
COT:
In American, we are generally very blessed. Many have more than enough to live, and we often are always in pursuit of more. Life is more than riches and success. Let me share a passage with you to consider.
Luke 12:15-21
“Then He said to them, “Beware, and be on your guard against every form of greed; for not even when one has an abundance does his life consist of his possessions.” And He told them a parable, saying, “The land of a rich man was very productive. And he began reasoning to himself, saying, ‘What shall I do, since I have no place to store my crops?’ Then he said, ‘This is what I will do: I will tear down my barns and build larger ones, and there I will store all my grain and my goods. And I will say to my soul, “Soul, you have many goods laid up for many years to come; take your ease, eat, drink and be merry.” ’ But God said to him, ‘You fool! This very night your soul is required of you; and now who will own what you have prepared?’ So is the man who stores up treasure for himself, and is not rich toward God.”

There is a lot that we can take from this passage, but I want to hone in on our pursuit of riches. This pursuit gets in the way of doing more important things like serving God and spending time with our families. True life isn’t about riches at all! Be on guard and don’t let greed rule your life.

Blocks and Form

AO: the-project
Q: OBrother
PAX: Ocho, Erector, Comfort Zone, 3-Peat (Carlos Rodriguez), Tom Tom, Munge, Papa Lock
FNGs: None
COUNT: 8

WARMUP: Tempo Squats, Moroccan Nightclubs, Projectivators, Cherry Pickers

THE THANG: Ran to the concrete blocks, started with some Good Mornings

Went through exercises explained the form and answered questions followed by a 1 minute work , 15 sec rest, 1 minute work, 15 sec rest, 1 minutes work of each exercise. Exercises done were:

Goblet Squat
Curls
Lunge
Upright Row
Deadlift (with extra weight provided by Black Betty and John Henry to feel the form)

Run break for some Cardio between Row and Deadlift

COT: Discussion of Courtesy. I was a Boy Scout ages ago and I always wondered why the Scout Law listed that a Scout was both Courteous and Kind. Aren’t those the same thing. Now that I’m older, I see that Courtesy is how you treat someone and Kindness is why you treat someone that way. You can be courteous without being kind (see the Southernism ‘Bless your heart’) and kind without being courteous (Papalock used the example of the old man in the movie Gran Tarino). Courtesy helps people interact without misunderstandings. I used the example of the internet as an area where Courtesy can be lacking and it be source of contention and strife. Ocho pointed out that both Courtesy and kindness can be viewed as proceeding from viewing everyone as made in God’s image and worthy of that respect.