F3 Knoxville

Tag: Ocho

Tour of the Project

AO: the-project
Q: Haggis
PAX: Biohack, Chicken Bone, Flying Dutchman, Mathlete, OBrother, Ocho, Patch Adams, Tom Tom, Bolt
FNGs: 1 Bolt
COUNT: 10
WARMUP:
SSH x 20
IW x 15
Tempo Merkins x 10
Don Quixote x 10

THE THANG:
Tour of the Project with running to various points of interest and work to keep our heart rate up.
Johnny Drama calf raises x 10
Outlaws x 10
Squats x 15
E2K x 10
Bear crawl uphill , Crawl bear down
Shake and bake
Monkey Humpers
Lunges (x 10 Front/side/back)
Deconstructed Catalina wine mixers
More Humpers
Cindy time with curls and OHP
Burpees and Flutters
So much fun was had by all and loved the encouragement for all Pax and our FNG

MARY:
Box cutters
Freddy Mercury
Superman/swimmer/banana

ANNOUNCEMENTS:
Brolympics Nov 16
RoCo anniversary in Dec

COT: Faith is not just a one time belief, but a relationship. It takes work and must be followed up regularly. What are you doing to exercise your faith?

Prayers for Bolt’s sleep and for all the men we saw last Thursday that they will feel called to join us in the gloom.

Star gazers, just not for 45 minutes

AO: the-project
Q: Haggis
PAX: Flying Dutchman, OBrother, Ocho, Tom Tom
FNGs: None
COUNT: 5
WARMUP:
Star gazers for about 30 seconds
15 SSH
15 IW
10 tempo merkins
10 don quixotes

THE THANG:
Mosey to the Cindy Stack
5 burpees buy-in half way there

Flutters x 15 F3 count
Upright Row x 15 with coupon
Catalina Wine Mixer x 15 (plank down L down R, up left, up right, merkin)
Captain Therkin (1 big boi, 4 Hammers, 5 Merkins) up to 4/20
Kraken burpee- 3 hand release merkin x 5

Q realized he completed Catalina Wine Mixer a bit early so gave Pax option of A Or B(A would have repeated exercise or B was move on). Pax chose option B
Aiken legs (15 squats, 15 step up, 15 lunges, 15 calf raises)
Nutcrackers x 5 each leg. Start with weights above head, lunge and bring weights to touch between legs, return to start is what we were supposed to do but we did swing through with Cindy x 15
Colt 45 curls, 15 bottom half of movement, 15 top half movement, 15 full movement
E2K x 10 each leg and then 6 each leg
Ranger Merkin x 15

Star gazers-10 second count by each Pax

Lt Dan 1-5 with coupon
Overhead Press x 15
Lt Dan 5-9 free weight
V ups x 15
Lt Dan 10 with coupon

Groiners x 15
Outlaws x 8 each way
Dancing Bear x10 F3 Count

Mosey back to flag
5 burpee buy out half way there

MARY: no time

ANNOUNCEMENTS: watch out for Brolympics sometime soon

COT:
Q discussed the secret message of the Thang
Discussion about kicking cancers @$$ especially Q who was diagnosed with leukemia over 7 years ago and the importance of battling through every hard thing.
Q shared battle cry of Psalm27: 1-3 and Philippians 4:13
On the way to work this morning while listening to a podcast a discussion about Philippians 4 was held. Most people think of that verse as if we rely firmly on God we can accomplish things, but if you look one verse prior it talks about through the highs and lows, good, bad and in between, we praise God. Let’s not forget that important piece and Praise God with every difficulty just as much as every good thing.

Prayer
Pledge
Picture
:flag-scotland:
A true honor to lead this am

Heavy Dora to Form us

AO: the-project
Q: Mathlete
PAX: Tom Tom, OBrother, Ocho, Biohack, Flying Dutchman, Mathlete
FNGs: None
COUNT: 6
WARMUP:
cheerleaders, mountain climbers, LBACs, TN rocking chairs, Catalina wine mixers, Moroccan nightclubs, Imperial Walkers, cherry pickers

THE THANG:
Mosey to pool wall and knock out 5 wall ups and a nickel mucho chesto
Mosey to the block pile and load up
Mosey to the theater for Dora: 150 OHP, 100 rows left, 100 rows right, 150 good mornings, 150 tricep extensions, 200 squats
Head back to the flag
MARY:
No time
ANNOUNCEMENTS:
Family workout Saturday at 8!
COT:
Spiritual formation is not optional. Every person is being formed from their birth until their death. The only option we have in the process is whether to engage with it intentionally. I recently read a book, Practicing the Way by John Mark Comer, that I thought offered a useful model for understanding what forms us. He divides the process into 6 key factors: Habits, Relationships, the Stories we tell ourselves, and Environment – all these things happen over Time and through Experience.
Of these, I found the idea of Stories to be especially impactful. Often we tell ourselves stories about who we are, why we are here, what we are trying to do, what we are good at, what we are bad at, and others. It’s important to remember that these stories not only remind us of where we came from but also shape our future. The stories we believe can dictate the story that we live out. And much like habits, these stories can be changed for the better. I don’t mean that you should fabricate a fantasy, but you can change the way that you interpret the events and circumstances of your life. You can see your hardships as trials that lead to growth and strength. You can see your blessings as opportunities to bless others rather than a treasure you need to protect from enemies. That can change the very lense by which you see the world.

Project Tour

AO: the-project
Q: Munge
PAX: Tom Tom, Ocho, Mathlete, Biohack, Flying Dutchman, Munge
FNGs: None
COUNT: 6
WARMUP:

Willie Mays Hayes
Lil baby arm circles
Reverse
Moroccan night clubs
Merkins
Cherry Pickers

THE THANG:

Mosey to friendship bell
20 stair steps
25 dips

Mosey to bars
Alternate 20 rows and 20 merkin

Mosey to wall and 15 wall ups

Mosey to playground and 15 pull ups

Mosey to amphitheater and 20 derkins

Mosey, time permitting, to flag by way of memorial flag

MARY:

3 Core exercises

ANNOUNCEMENTS:

COT:

Acts 24:25 ESV
And as he reasoned about righteousness and self-control and the coming judgment, Felix was alarmed and said, “Go away for the present. When I get an opportunity I will summon you.”

There are many who want to exercise authority, power, control in wide arenas, but who have very little control over their own selfish desires. On the other hand, those who are known for handling their business in a reasonable manner are looked upon favorably for places of leadership.

God has gifted all of us with varying degrees of responsibility and calling, but one area we are all called to exercise control over is ourselves. And this one area we all must control, none of us are able without the help of the Spirit warring against the flesh. But if we don’t wage that war in this one battle, how can we expect to succeed in larger callings?

He gives greater grace. Let us strive with all the grace he gives to be masters of our own selves.

Doesn’t God love us? Didn’t he give his Son for us? There’s arguably the supreme demonstration of Spirit-led self control. He trusted his Father’s love and will, and looked forward to the joy set before him. Can we not, by that same Spirit, also trust our Father’s love for us, his good purposes? Let’s press on in patient endurance, knowing he means us well, and what he intends, he accomplishes.

IPC Week 2

AO: the-project
Q: Biohack
PAX: Ocho, Biohack, Mathlete, Tom Tom, Hurrayus
FNGs: None
COUNT: 5
WARMUP: Loosen up and explain the workout.

THE THANG:

# March to the Arch
## THE THANG:
– **Run 800 meters**
– **80 Merkins** → [Lt. Dan’s Magic Legs out 15 yards](#) → **14 Cactus Jump Squats** (*no cheat/no surrender*) → [Lt. Dan’s Magic Legs back](#)
– **80 Coupon Plank Jacks** (*toes down & up =1*) → [Murder Bunny out](#) → **14 Cactus Jump Squats** → [Reverse Murder Bunny back](#)
– **60 Merkins** → [Bricklayers out](#) → **14 Cactus Jump Squats** → [Bricklayers back](#)
– **60 Coupon Plank Jacks** → [Lt. Dan’s Magic Legs out](#) → **14 Cactus Jump Squats** → [Lt. Dan’s Magic Legs back](#)
– **40 Merkins** → [Bricklayers out](#) → **14 Cactus Jump Squats** → [Bricklayers back](#)
– **40 Coupon Plank Jacks** → [Murder Bunny out](#) → **14 Cactus Jump Squats** → [Reverse Murder Bunny back](#)
– **20 Merkins** → [Lt. Dan’s Magic Legs out](#) → **14 Cactus Jump Squats** → [Lt. Dan’s Magic Legs back](#)
– **20 Coupon Plank Jacks**
– **Run 800 meters**
### TOTALS
– 200 Merkins
– 200 Coupon Plank Jacks
– 98 Cactus Jump Squats
– 1 mile running
– 630′ coupon traveling

MARY:

ANNOUNCEMENTS:

COT:
Does anybody look forward to Iron PAX? Not really. In fact, we often dread it. So, why do we do IPC? We do it because it’s hard. We do it to prove to ourselves we can do hard things. So we are prepared, physically and mentally, when life throws hard things at us.