F3 Knoxville

Tag: Munge

Keep After It

AO: the-project
Q: Ocho
PAX: Papa Lock, Mathlete, Biohack, slappy, Munge, OBrother, Flying Dutchman, Icey Hot, Tom Tom, Erector
FNGs: None
COUNT: 11
WARMUP:
On a 53 degree beautifully dark and rainy morning in the gloom, 11 brothers gathered to see if we still have what it takes. The question hung in the air as the men gathered under the Ocho Memorial Overhang at the Ocho Memorial Sr Center.

After the preliminaries were pronounced, we warmed up our arms and shoulders. Then we leaned out into some Willie Mayes Hayes.

When we were starting to get stretched, we moved the pack to the back porch.

THE THANG:
For our workout, we committed to 9 exercises for 40 second durations followed by a 20 second rest between each exercise. After completing the 9 exercises, we prep for 20 seconds and then started over. We worked that circuit 4 times.

Some people call that a “Tabata” or something. We just called it repetition and consistency.

The exercises were:
– HIGH KNEES
– SQUATS
– PLANK JACKS
– MERKINS
– MOUNTAIN CLIMBERS
– APOLLO ONOS
– AMERICAN HAMMERS
– PICKLE POINTERS
– HELLO DOLLYS

MARY:
At the end we saved 4 precious minutes to spend with our girl, Mary. We (by which I mean I) decided to call out exercises that hit any muscle group we’d missed in our Thang. It was glorious. We worked our backs with some basilisks. We did some side crunches to hit those obliques. We tested our coordination and mental resilience with some Projectivators. And we ended the round with a particularly sinister round of shoulder burn.

ANNOUNCEMENTS:
Haw Ridge, Haw Ridge, Haw Ridge, Haw Ridge…and something about a banana hammock…

COT:
Galatians 6:9
And let us not grow weary of doing good, for in due season we will reap, if we do not give up.

My word was a simple encouragement to not give up on doing good. As men, and particularly as men of faith, we must not let off the gas. We must do the same simple (right and good) things over and over. It’s our liturgies that are making us, not we who are making our liturgies.

Seven 7’s

AO: the-project
Q: Flying Dutchman
PAX: Borg, Erector, Flying Dutchman, Icey Hot, Mathlete, Munge, OBrother, Ocho, Papa Lock, Taco snob, Tom Tom, None
FNGs: None
COUNT: 11
WARMUP: Arm stretches and circles, Willie Mays Hayes, Cherry Pickers, Side Straddle Hop

THE THANG:
Mosey to brickyard
7 reps of 7 exercises- all heavy
Shoulder presses
Chest press
Derkin
Bent row
Curls
Shoulder shrugs
Triceps
Run a lap
7 reps of 7 exercises- all heavy
Rear lunges
Flutter kicks
Squats
Box cutters
Big boys
Freddy’s
American hammers
Run a lap
Repeat until time
Choose your heavy exercise as many as you can 4 minutes
Mosey to flag

MARY:
Heels to Heaven

ANNOUNCEMENTS:
Escape from Haw Ridge April 5

COT:
Shared Hebrews 12: 1-2. We need to put aside our weight and our sin and run the race of endurance. This is tough as we all know, life can be difficult. However, we have a Savior in Christ to look to for help, guidance and rest. We also have his word, prayer, praise and each other. We as brothers, as a Band of Brothers can support, encourage and lift up each other.

KEEP GETTING BETTER

AO: the-project
Q: Ocho
PAX: Biohack, Mathlete, Boy George, Flying Dutchman, Munge, Tom Tom, Erector, Rocket, slappy
FNGs: None
COUNT: 10
WARMUP:
14 SSH, 15 tempo squats, 10 tempo merkins, 15 LBAC frontwards, 15 LBAC reverse, 20 seconds to stretch out whatever you want.

THE THANG:
This Q is about accelerating the January Metric. We’re going to get BETTER at the January metric list. Running, Merkins, Core, & Squats.

Mosey to the Bell (explain on the run)
Dora:
Stop 1 – (This is the LONGEST stop. )
Partner A does reps of either: core, merkins, OR squats. Focus on only ONE per location. Core, merkins, or squats.
You can (and should) modify the “style”. (ie diamond merkins, one leg squats, Freddie’s, etc) The goal is simply to not stop, even if you modify.
Partner B runs one lap. When partner B returns, partner A runs and partner B works.
2 laps each.

Stop 2-
>From the bell, mosey to the pond.
At the pond, everyone must get a NEW dance partner.
Choose one of the exercises you didn’t do yet.
A works, B runs.
Laps are now 3 laps each at the pond.

Stop 3 –
Mosey to K25.
At K25 everyone must get a new dance partner.
Choose one of the exercises you haven’t done yet. Do it at the top.
Partner B runs down the hill and back up (intensify with a burpee). 4 laps.

RTF

MARY:
Basilisks, Boxcutters, Heels to Heaven, Freddy Mercuries, Knoxville Cherry Picker (just one).

ANNOUNCEMENTS:
Haw Ridge!, Rainbow Falls Ruck, Chainbreakers!

COT:
Scripture: “Put off your old self, which belongs to your former manner of life and is corrupt through deceitful desires, and be renewed in the spirit of your minds, and put on the new self, created after the likeness of God in true righteousness and holiness.” – Ephesians 4:22-24

Christian men are called to a life of constant improvement, leaving behind our old selves and embracing the new.
This is not merely a one-time act, but a daily decision to put off our old habits and mindsets and to put on the new, reflecting the image of God in true righteousness and holiness.
The old self, which we are called to put off, refers to our former way of life, corrupted by deceitful desires. These desires can lead us astray, causing us to act in ways that do not align with God’s will.
As men of God, we must recognize and confront these desires, turning away from temptation and towards the path of righteousness. Putting on the new self, created in the likeness of God, means allowing the Holy Spirit to transform our minds and hearts, leading us to live more like Jesus.
This process of renewal begins with a commitment to constant improvement, seeking God’s guidance and direction in every aspect of our lives.

As we strive for constant improvement, remember that this is not a solo endeavor. We are called to support and encourage one another, building each other up in love and accountability. Let us be examples of godly men, walking in the light and reflecting the love and grace of our heavenly Father.

**One practical challenge to KEEP GETTING BETTER: Keep AT LEAST one day on the Q calendar at all times. Commit to leading men in the gloom.**

In conclusion, let us heed the call to put off the old self and put on the new, embracing a life of constant improvement. Let us seek God’s guidance and support one another in this sacred journey, as we grow more like Jesus and reflect His image in our daily lives.

The Project January Metric Make-up

AO: the-project
Q: Erector
PAX: Flying Dutchman, Munge, Mathlete, OBrother, Ocho, Mo Rocka (Joshua Miller), Tom Tom, Erector
FNGs: None
COUNT: 8
WARMUP: 15 SSH, 15 Mountain climbers, 10 tempo merkins, 15 Moroccan Night Club, 10 tempo squats, 5 cherry pickers
THE THANG: January metric workout. Run 2 miles, 8 laps around the single loop gravel path on the side of the park where the Friendship Bell is. Then, perform 2 minutes of merkins, big boy sit-ups, and squats. Partners helped ensure good form was maintained on the merkins and BBSs. Squat form was ensured by using the concrete bench as a marker for a near 90 degree squat. Everyone did awesome!
MARY: no time
ANNOUNCEMENTS: Escape from Haw Ridge and Hardship Hill coming up.
COT: We use workouts like these metrics to establish a baseline by which to compare future fitness levels. Humans tend to like comparisons: in our professional roles, perhaps as families to other families, or maybe as leaders in our families. This is not all bad; however, when it comes to spiritual matters, we don’t have to be compared with each other. We are told in scripture that we are “all one” in Christ (Gal. 3:28). One of us is not more important than another because we all serve a role in God’s kingdom. ‭‭Ephesians 4:15-16 NASB1995‬‬
[15] “but speaking the truth in love, we are to grow up in all aspects into Him who is the head, even Christ, [16] from whom the whole body, being fitted and held together by what every joint supplies, according to the proper working of each individual part, causes the growth of the body for the building up of itself in love.”
Here we are instructed to strife to grow in all aspects of our life to be as Christ-like as possible. Christ is our spiritual baseline to which we should measure ourselves. We will never measure up completely because we are imperfect, but we are to try our best. It is also important to note that we are not to do this on our own. Every member of the body contributes to its function. In the same way, we can serve and encourage each other so that we may build each other up to be better men.

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.