F3 Knoxville

Tag: Ocho

Quarter Murph Endurance

THE SCENE: A perfectly balmy 53 degrees with stars overhead and dreams in our hearts.

F3 WELCOME & DISCLAIMER
Yup, we did all that.

WARM-O-RAMA:
15 each of:
SSH
Mt Climbers
Tempo Merkins
Tempo Squats
Moroccan Night Clubs
Knoxville Cherry Pickers

THA-THANG:
Quarter-Murph Repeats
One traditional Memorial Day work out is a “Murph”. Named after Lt. Michael Murphy who gave his life valiantly during a recon mission in Afghanistan in 2005. A full murph is: 1 mile run, 100 pull ups, 200 merkins, 300 air squats, 1 mile run. Normally done for time. (Usually w/ a weighted vest – we did not do vests)

Today, we divided a murph by 4, then broke down the sets into manageable bites. We went one quarter-murph at a time and worked to see how close we could get to a full murph.

  • 400 M run from the playground around the building and back.
  • 5 sets of: 5 pull ups, 10 merkins, 15 air squats
  • 400 M run

That’s one quarter-murph. Then start over at the top (so two runs in a row in between exercises) and do as many quarter-murphs as you can in our time.

We had several bros who knocked out a full murph! IM-pressive.

MARY:
None needed.
COUNT-OFF & NAME-O-RAMA
Did that.

CIRCLE OF TRUST/BOM:
James, the half-brother of Jesus and leader of the early church in Jerusalem wrote a little epistle. In the very first chapter, he drops the line:

James 1:2–5 (ESV) — 2 Count it all joy, my brothers, when you meet trials of various kinds, 3 for you know that the testing of your faith produces steadfastness. 4 And let steadfastness have its full effect, that you may be perfect and complete, lacking in nothing. 5 If any of you lacks wisdom, let him ask God, who gives generously to all without reproach, and it will be given him.

In the same way a hard workout can absolutely crush you, but leads to growth in strength and endurance, trials in our lives can have the effect of growing us in Christlikeness. No one wants trials. No one thinks they’re good when they’re happening. But we have a promise that there is a plan behind it all that will end with our good and will even have a ‘perfecting’ effect on us.

Charles Spurgeon said, “I’ve learned to kiss the wave that throws me against the Rock of Ages.”

We can learn to kiss the wave as we lean into our challenges knowing that we may not need to be rescued from them, but only seen through them. So lean in and know that God is doing more than you can see through your trials!

MOLESKIN:
Enjoyed leading this one. It was largely self-directed.

ANNOUNCEMENTS:
Escape from Haw Ridge T-shirt orders are due by Fri. Register for Escape from Haw Ridge. Anyone who can should sign up for painting at Cardinal’s wife’s new place.

All in His Name

THE SCENE: clearer than expected and warm.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
15 SSH, 15 Mountain climbers, 10 tempo merkins, 10 tempo squats, 15 Moroccan night club, 15 Imperial walkers
THA-THANG:
Heavy day with the rain. Today’s workout is a ladder. Start with 25 reps of the first exercise then run to the pool wall and do 5 wall-ups. Next, do the first two exercises and 5 wall-ups at the pool wall. Continue through the list until all exercises are performed, then start to drop the first exercise one by one. The last set will be one set of merkins.

  • 25 OHP
  • 25 Tricep extensions
  • 25 Rows
  • 25 Curls
  • 25 Merkins

MARY:
Got a few LBCs in.
COUNT-OFF & NAME-O-RAMA
8 PAX got swole this morning.
CIRCLE OF TRUST/BOM:
“Whatever you do in word or deed, do all in the name of the Lord Jesus, giving thanks through Him to God the Father.” – Colossians 3:17 NASB1995

Most of the day, we likely perform our tasks without thinking much about our purpose. Our focus should always be on serving God. So, we need to be mindful of where our thoughts should be in all that we do. We need to do all in the name of the Lord. Do we bring God glory in all the things that we do? This is probably an easy question to answer, but a hard answer to hear. Let’s try our best to keep this in the forefront of our minds.

MOLESKIN:

ANNOUNCEMENTS:

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)