F3 Knoxville

Tag: Ocho

You Choose

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AO: the-project
Q: Flying Dutchman
PAX: Flying Dutchman, 3-Peat (Carlos Rodriguez), flyball, Mathlete, Ocho, TombRaider, Artemis
FNGs: None
COUNT: 7
WARMUP:
Arm circles, arm stretches, Willie Mayes Hayes, LBAC, SSH
THE THANG:
Mosey to amphitheater
Play “You Choose”. 15 different excercises with different point value and difficulty. You choose whatever you want to do and as many times as you want. Person with highest points wins.
Excercises include:
Merkins
Derkins
Mountain Climbers
Burpees
Karate Jacks
Catalina Wine Mixers
Flutter Kicks
High Knees
Jump Squats
Wall Ups
Captain Therkins
Peter Parker
Goiners
V-ups

Winners was Mathlete, with Flyball a close second.

MARY:
None
ANNOUNCEMENTS:

COT:
Discussed how we all have choices and make choices and it’s not always easy to know what to do. Pastor John Piper often discusses how to make decisions biblically, emphasizing the importance of choosing in accordance with Gods will and seeking to glorify him in all we do. To approach a decision biblically we should understand God by reading his word. How can we know God, if we do not read his word. Understanding His will is understanding Him. We should also be in prayer asking for God to help you make the right choices, that he would give you wisdom, and strength. Additionally, seek the council of others. It could and should be your spouse, parents, family, pastor or friends that are wise. In the end we may have many different options before us and we just need to make the best decisions we can and God will use that to grow us. My wife and I made a big job, move decision that at that time seemed to be a mistake. Now looking back I realize that although it was a hard time, God used it to grow us, and bless us. It helped me be where I am at now with my career.
We ended with reading the lyrics to “All I have is Christ”. Please read or listen to it if you have a chance.

Riddle Time

AO: the-project
Q: Tom Tom
PAX: Patch Adams, Nosedive, flyball, Mathlete, Erector, TombRaider, Baby Face, Ocho, Flying Dutchman, Biohack, Artemis
FNGs: None
COUNT: 12
WARMUP:

Projectivators
Mountain climbers
Tempo Merkins
Tempo squats
Cherry pickers

THE THANG:

The Q gives a riddle. Whoever gets it right, picks the count. Then the Q names the exercise.

Burpees
Merkins
Carolina Dry Docks
Derkins
Diamond merkins
Wide merkins
Planks

Imperial Squalkers
Lunges
Side straddle hops
Squats
Tree pose
Bobby Hurleys

Basilisks
Big Boys
LBCs
Prone rows
Heels to heaven
American hammers
Hello Dollys
Pickle pointers

ANNOUNCEMENTS:

Look for details on Camp Biohack forthcoming

COT:

No matter what rains may fall, you are showered with blessings (Ezekiel 34:26)

Big Boy BODS

AO: the-project
Q: flyball
PAX: Mathlete, Lt. Dan, TombRaider, Tom Tom, Baby Face, Flying Dutchman, flyball, Cusack, Ocho
FNGs: None
COUNT: 9
WARMUP:

Projectivators x 11
Ti fighters forward/reverse x 11
Cherry pickers x 5
Tempo squats x 11
Willie Mayes Hayes x 11
MTC x 10
This and that

THE THANG:

Mosey to CMU’s. Partner heavy day with a modified BOMB workout – Big Boy BODS. Find a partner, preferably different skill set to perform this workout. One partner performs the reps while the other runs a lap. Cumulative reps per partner before moving to next exercise.

Blockees – 50
OHP – 100
Dips – 150
Big Boys – 200
Squats – 250

Mosey back to the flag

MARY: No time

ANNOUNCEMENTS:

2nd F meetup tomorrow for lunch at Fire & Salt :fire: :salt:

COT:

During our workout today we got a little glimpse of carrying the burden for another.

Planning this workout reminded me of the story of Moses lifting his hands up during the Exodus. The Israelites are wandering in the wilderness. They’re grumbling and complaining about how they don’t have any food. Some even say that they had it better back in Egypt as slaves. Moses, their leader, had an incredible burden, but he didn’t carry it himself. He went to God for help. What did God do? He provided with manna and meat. Then the Israelites were complaining about not having any water. Again, Moses went to God and God provided water from a stone.

Well, right after this time a guy named Amalek came and attacked them. Moses asked Joshua to assemble some men who can go and fight Amalek. While they were fighting Moses stood on a hill raising the staff of God in the air. Every time Moses lowered his hands the Amalekites would win. When he raised them back up, Israel would gain the advantage.

Moses wasn’t alone on the top of the hill. His brother Aaron and trusted friend Hur were there with him. They saw the connection between Moses’s hands holding the staff high and Israel’s dominance on the battle field. Even though Moses’s arms grew weary his brothers were there to hold them up all day.

“And Moses’ hands were heavy. So they took a stone and put it under him, and he sat on it; and Aaron and Hur supported his hands, one on one side and one on the other. So his hands were steady until the sun set. And Joshua defeated Amalek and his people with the edge of the sword.”
‭‭Exodus‬ ‭17‬:‭12‬-‭13‬ ‭NASB2020‬‬

I don’t know if Moses asked for help or if Aaron and Hur just jumped in. The scripture isn’t clear. But what I do know is that they were there to help carry their brother just like you were there today for your partner.

As men, we find it hard to ask for help sometimes. But really, asking for help should be easy. We’re not created to do all of this on our own. Open up to someone this week about a burden you’re carrying or, better yet be available and engaged when someone brings their burden to you.

Flag-less Fun

AO: the-project
Q: Haggis
PAX: Mathlete, Biohack, TombRaider, Munge, Nosedive, Flying Dutchman, Tom Tom, Ocho, Baby Face, Cusack, Artemis, Erector
FNGs: None
COUNT: 13
WARMUP: SSH x 20
Tempo Merkin x 13
Don Quixote x 13

THE THANG:
Running was the name of the game. I brought the Pax along for a training run for an upcoming triathlon in the beautiful Secret City. We ran 1 of the 2 loops and stopped to complete some “namesake” work.
Humpers, American Hammers, Groiners, Gorey Al, Imperial Walkers, Indian run up a hill, Squats in tempo.
Had plenty of time to head to the Brickyard and fun with Cindy. Colt 45 to help our fun show, Lt Dans because we didn’t want to have no legs, OHP. Did some pull ups and held squat/plank while waiting

Mosey back to flag

MARY: Had too much fun to play with Mary.

ANNOUNCEMENTS: thanks to all who came out to compete and volunteer at Heart Break Hill this weekend

COT: Q shared a quote from Pope Leo XIV

“We are often preoccupied with teaching doctrine, the way of living our faith, but we risk forgetting that our first task is to teach what it means to know Jesus Christ and to
bear witness to our closeness to the Lord.
This comes first: to communicate the beauty of the faith, the beauty and joy of knowing Jesus. It means that we ourselves are living it
and sharing this experience.”

Know your faith and live your faith! Make it known WHO you are by showing WHOSE you are.

Prayer Pledge Picture :flag-scotland:

May metric Murph 2025

AO: the-project
Q: Mathlete
PAX: Biohack, Baby Face, Nosedive, Ocho, Flying Dutchman, Tom Tom, flyball, Lt. Dan, TombRaider, Mathlete, Cusack, Artemis, Mooch
FNGs: None
COUNT: 14
WARMUP:
SSH, LBACs, tempo merkins
THE THANG:
The Murph, but quartered.
Start at the playground, run a loop around the civic center, do a quarter of the reps (25 pull ups, 50 merkins, 75 squats), then run another lap. Do that four times. Track how fast you do it or how far you make it. Wear a 20# vest if you wanna take it up.
MARY:
No time
ANNOUNCEMENTS:
Hardship Hill.this Saturday. Signups to run are open. We also need help with breakdown.
COT:
As a rule, when we hear “Success” – that sounds good, and when we hear “Failure” – that sounds bad. But this framework, though common, is not always helpful. In fact, the Q Source enshrines Failure as one of the four fundamental parts of any leadership development process, with the implication that it isn’t just not bad, but valuable. How does that make sense, and what do we do with it?

Making sense of it relies on framing. Failure is bad when you frame the question around the “thing” you are doing, since this result is final. If I set a goal, and I fall short, then I failed, period. But that isn’t really the frame that we care about. The frame of interest encompasses your entire career of action. From this perspective, the outcome of each thing is simply a data point that, when compiled together with other data, gives you information about how your actions and circumstances are connected to outcomes. So, what do we do with that? Here are some conclusions I see.

1) Data does not speak for itself, it is through your attention and intellect that it acquires meaning. So, make sure that you invest your attention and intellect in the activity of processing and understanding the data. Don’t leave it to your subconscious and feelings. A long series of successes might be pleasant to think of as a winning streak, but it might actually be revealing a lack of initiative. A long line of failures might make you feel like a failure (if you let it), but in fact you could be exploring some important territory that you need to understand.

2) Don’t fall prey to the temptation to indulge in the moment. Pride lies in wait to catch you no matter the outcome. In success, the temptation to take credit when in fact it was the Lord who gained the victory. In failure, I see in myself two tendencies. First, to deny my part. But the second is more insipid, to indulge in accusing myself. The person I imagine myself to be chastises the real me, disgusted to be associated with someone so frail/irresponsible/negligent/thoughtless/stupid. This is not helpful. If you can’t believe you failed, you have put your faith in the wrong place. If your failure results in your self destruction, you render it meaningless. In fact, failure often teaches much more than success, if we will learn. So don’t deny the failure, but look right at it, take the lesson with humbleness, make corrections and address my errors (with others if needed), then move along trusting in the forgiveness that surpasses all understanding.