F3 Knoxville

Tag: Ocho

Feel the Weight

THE SCENE: 52 degrees, calm and clear
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Side-Straddle Hops; Tempo Merkins; Mountain Climbers; Cherry Pickers; Moroccan Nightclubs; Grady Corns; Little Baby Arm Circles; Harry Rockettes; Stretch on your own

THA-THANG:

Ruggers Run: modified Indian run with a rugby ball – pass it back, last man sprints it back to the front of the line.

The mission: Gather the required hash (tally) marks for each exercise group.  Most hash marks required multiple reps to count, and approved modifications to earn a tally were included.

  • Star Jump Burpees
    2 burpees (w/ merk) : 1 BB
    3 burpees (no merk): 1 BB
    1 hash = 5 ✰JB, 10 with, 15 w/o
    20 hash marks required
  • Pull-ups
    10 Bent Over Rows : 1 PU
    1 hash = 5 PU, 50 BOR
    40 hash marks required
  • Running Laps
    1 hash = 1 lap*
    20 hash marks required
  • Imperial Squawkers (4 count)
    4 squats : 1 IS
    8 OHP : 1 IS
    1 hash = 5 IS, 20 squats, 40 OHP’s
    40 hash marks required
  • Leg Raises
    2 Big Boys : 1 LR
    5 LBC : 1 LR
    1 hash = 10 LR, 20 BB, 50 LBC
    40 hash marks required
  • Mucho Chesto
    4 merkins : 1 MC
    6 knee merkins : 1 MC
    1 hash = 5 MC, 20 m, 30 km
    40 hash marks required

* A 45 lb weight vest was present.  Any that ran the lap wearing the vest got to put a bonus hash mark anywhere they wanted.

Mission was accomplished with time to spare.  Outstanding effort, HIMs!

Mosey back to the flag

MARY:
Accellerating Hello Dolly’s, Flutter Kicks, Big Boy Sit-ups
COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:

Bible Verse:
“You have heard that it was said, ‘Love your neighbor and hate your enemy.’  But I tell you, love your enemies and pray for those who persecute you…” (Matthew 5:43-44, NIV)

Love the Sinner (by C.S. Lewis).  I remember Christian teachers telling me that I must hate a bad man’s actions, but not hate the bad man: or, as they would say, hate the sin but not the sinner.  I used to think this a silly, straw-splitting distinction: how could you hate what a man did and not hate the man?  But it occurred to me that there was one man to whom I had been doing this all my life – namely myself.  However much I might dislike my own cowardice or conceit or greed, I went on loving myself.  In fact the very reason why I hated the things was that I loved the man.  I was sorry to find that I was the sort of man who did those things.  Consequently, Christianity does not want us to reduce by one atom the hatred we feel for cruelty and treachery. But it does want us to hate it in the same way in which we hate things in ourselves: being sorry that the man should have done such things, and hoping, if it is possible, that somehow, sometime, somewhere he can be cured and made human again.

MOLESKIN:
Welcome FNG/Respect “Duke”!  A great performance and happy to have you!
ANNOUNCEMENTS:
Painting at Cardinal’s Home March 18; New workout location at Melton Lake Park Saturdays at 0700; Gauging interest in a Wednesday Shield Lock – get with Papa Lock if interested; 2F get-together at Papa Lock’s house every other Friday; Hardship Hill planning help needed

Heavy PT @ The-Project

THE SCENE: Mild & gloomy
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Same-old Same-old (SSH, Tempo Squat/Merkins, Imperial Squawkers, LBAC (fwd/bwd), Cherry Pickers, stretch OYO)

THA-THANG:
Easy Mosey to Pool Wall for 5 Wallpees – Mosey to Recruiting Center

  • Each pax needs 1 CMU for timed movements
  • Timekeeper: when pax flips tire 5 times he switches out with someone with a CMU
  • Rotate until everyone gets turn flipping tire
  • Brick Work: Curls
  • Overhead Press
  • Tricep Extensions
  • Rows (Single or Double Arm)
  • Good Mornings
  • Lunges
  • Squats
  • Calf raises
  • Rinse/Repeat

RING OF FIRE – plank/merkin 1 to 3, then back down to 1

Mosey back to Shovel Flag – stopping at Playground for 8 Pull-ups, Pool Wall for 4 more Wallpees

MARY:
PAX CHOICE

COUNT-OFF & NAME-O-RAMA
13 MEN

CIRCLE OF TRUST/BOM:
Asbury Revival going on now – rekindling that First Love for God the way John describes in Revelation. God is speaking to me from Hosea 10:12, “Sow for yourselves righteousness; reap steadfast love; break up your fallow ground, for it is the time to seek the Lord, that he may come and rain righteousness upon you.” and Psalm 63. What fallow ground is God calling you to break up as you grow in seeking Him?

MOLESKIN:
It’s been several months since I’ve Q’d. It’s nice to be able to stays for an entire workout! What a privilege!

ANNOUNCEMENTS:
Lots of announcements: 3rd F, Family Q, etc – check out Slack

Run Dora with Full Body

THE SCENE: Cold Clear Morning with Frost on the Ground and Clear Skies.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Side straddle hops, Cherry Pickers, Arm circles, and Merikans.
THA-THANG:
Divide into pairs.  One runs a quarter mile while the other alternates between the two exercises in the list below.  Once both people have done an exercise set, move to the next set.  When they make it through the list, start with the alternate exercise go through the list again.

  • Lunge – 10 ea. leg / Merikan Hammers – 25 of 2 ct.
  • Dips – 20 / Step Ups – 20 ea. leg
  • Side Lunge – 10 ea. Leg / Freddie Mercuries – 10 of 4 ct.
  • Basilisks – 20 / Squats – 20.

CIRCLE OF TRUST/BOM:
Spoke about Imposter Syndrome at work and some of struggles with it

ANNOUNCEMENTS:
Discussed the upcoming Project Saturday Schedule (Family Workout on 2/18 and one at Melton Lake Part on 2/25)

Heavy Cards

THE SCENE: Pleasant
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

  1. Projectivator
  2. Tempo squats
  3. Tempo merkins
  4. Cherry Picker
  5. Reach for the sky

THA-THANG:

  1. Mosey to recruiting center.
  2. Carry a block to the theatre stairs.
  3. Draw a card. Do the number of reps.
    1. Hearts – Thrusters
    2. Diamonds – Derkins
    3. Spades – Curls
    4. Clubs – Overhead press
  4. After each card, run up and down the stairs and do a blockee.
  5. Towards the end, we started doing blockees until the six came in.  Hurray for being fast.

CIRCLE OF TRUST/BOM:

I’ve been reading the Gospel of John and it has led me to reflect on my namesake, Andrew’s, role.  Andrew is never considered one of the “main” disciples and is not mentioned nearly as much in the Gospels or the New Testament as Peter, James, John, or even Judas.  However, the Gospels tell us he did some incredibly important things:

  1. He was the first disciple called by Jesus.
  2. He was a disciple of John the Baptist before John points him to Jesus.
  3. He brought his brother Peter to Jesus.
  4. He was a fisherman with Peter.
  5. He brought the boy with the loaves and fish to Jesus so he could feed the 5,000.
  6. He was the first disciple to claim Jesus was the Messiah.

Through these scattered and limited accounts of Andrew, we can draw a few conclusions:

  1. He was seeking God — already a disciple of John the Baptist
  2. He was a man of work — fisherman
  3. He showed up — likely one of the main reasons he was called first by Jesus; he was there
  4. When he saw the Truth, he spoke it — claiming Jesus was the Messiah
  5. Perhaps most importantly, he brought people to Jesus.  The Gospel of John tells us that he brought both his brother Peter and the boy with the food to Jesus and Jesus worked miracles through them both.

If we could simply do what Andrew did, what awesome legacy could we leave behind?  Seek God, put in the work, be where you need to be, speak the Truth, and bring others to Jesus.

ANNOUNCEMENTS:
OTB workout on Saturday at Melton Lake at 7am.  Come help us EH some new Sad Clowns.

The Truth

THE SCENE: a lovely mid 30s morning at the Project.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
11 Projectivator, 15 Mountain climbers, 10 tempo merkins, 15 Moroccan night club, 10 Imperial walkers, 10 tempo squats, 5 cherry pickers
THA-THANG:
Mosey to the Friendship bell to begin February ‘s prescribed metric workout.

  • 1.5 mile (6 laps) for time
  • Max BBS in 1 minute
  • Max merkins in 1 minute
  • Mosey to the playground
  • Max pull-ups without letting go of the bar
  • Max burpees in 5 minutes

We done!

MARY:
Nope!
COUNT-OFF & NAME-O-RAMA
12 worked on the metric workout today!
CIRCLE OF TRUST/BOM:
“So Jesus was saying to those Jews who had believed Him, “If you continue in My word, then you are truly disciples of Mine; and you will know the truth, and the truth will make you free.” John 8:31‭-‬32 NASB1995

What a blessing it is to have the word of God. We have access to information that tells us exactly what God expects of us. If we know God’s word and continually obey it, we can be set free from sin. God’s word is truth. We need to study it and commit it to memory so that we may know it.

MOLESKIN:

ANNOUNCEMENTS:
OTB at Melton Lake on Saturday!