F3 Knoxville

Tag: Ocho

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.

the path to eagle

AO: the-project
Q: Mathlete
PAX: Ocho, Tuba (Dylan Cox), Munge, Tom Tom, Hoorayus, Icey Hot, Mathlete
FNGs: None
COUNT: 7
WARMUP: tempo squats, LBACs, Grady corn, cherry pickers

THE THANG:
Cubs – on the way to the recruiting center: Bell – step ups, Parallel bars- inverse rows, Playground – merkins and pull ups, Creek Hill – bear crawl
At the recruiting center get some weight
Tenderfoot/2nd/1st – 20 Rocky Balboas, 25 second plank, 10 merkins, repeat til we’ve earned it
Dan beard inst. – a round of Mary
Star – 4 burpees, heavy hammers, moving lunges
Dan beard – a round of Mary
Life – 6 burpees, Aiken legs with al gores between, lawn mowers both sides
Dan Beard – a round of Mary, but let one of my Counselors in training lead
Eagle – 21 burpees then we ran out of time, but planned to:
choose your own project – 100 reps of any of the following: derkins, pull ups, heavy Bulgarian split squats, WWIII situps, airplanes, thrusters
MARY:
Box cutters!
ANNOUNCEMENTS:
IPC is coming next week, so expect to start early on Thursday.
COT:
Of all the benefits I received from scouts, one of the most impactful was the system of virtue it embedded in my person. The tenets of the scout oath and law provided a good working standard for my young life by which I could usefully evaluate a situation and choose a course of action. While my faith was still developing, they gave me something I understood well enough to use, and they still provide good guideposts.

I have often reflected on how F3 in many ways gives me as an adult similar benefits that scouting gave me as a youth. Likewise, in the area of leadership, F3 provides a set of virtues that can serve as useful guideposts. These are:
Candor, commitment, consistency, contentment and courage.
If you have never read these five articles in the Q source, I would encourage you to, because, when understood, I think they do a good job of going deeper than the surface level virtue we often settle for.

Playtime

AO: the-project
Q: Mathlete
PAX: Ocho, Munge, Biohack, OBrother, Hoorayus, Flying Dutchman, Mathlete, Nerf
FNGs: None
COUNT: 8
WARMUP:
Tempo squats, imperial walkers, tempo merkins, cherry pickers

THE THANG:
Mosey to recruiting center
Work through stations at own pace, upgrade your level each time you finish a full circuit.
Jump rope – 25/50/100
Agility drill – 5/10/20
Plank extended rows – each side 10/20/40
Thrusters – 10/20/40
Pull ups – 3/5/7
Tire flips – 3/6/10
Airplane flutters – 10/20/40
Ascending derkins – 3/6/9
A break for some Mary about halfway through.
Cleanup and head back to the flag
MARY:
No time
ANNOUNCEMENTS:
Iron pax coming at ya!
COT:
Games and Rules
Is a game defined by its rules? I don’t think so, but I think we commonly fall into the trap of behaving as though it is. A game is defined by its activity. I think we play games because there are things we want to do, like run jump throw catch chase problem solve overcome double down, that we just don’t get to do in our daily life. While we could do some of these things on their own, we thrive on purpose, so we arrange a game to make our activity less arbitrary. As we play the game, it becomes clear that some constraints or boundaries will help keep the game alive. Ideally the players see their use and keep to them such that the game thrives.

However, things go awry when the activity ceases to be the focus of the game. With children, this looks like a slow descent into chaos, but with adults this often comes in the form of a focus instead on victory. You can tell this is happening when the rules start to get really detailed, and carefully leveraging rules becomes just as important as the true activity. Sadly, this is the state of most high level competitions, whether they are professional sports or spelling bees. The game loses its joy and just becomes one more means by which the oppressors oppress.

The Bible shows us how this pattern is a transposition of the history of humanity. In the beginning, God gave humanity an activity, to be fruitful and multiply and to work and keep the garden, then he gave a single rule, not to eat of the tree of the knowledge of good and bad. At root, this is the truly fundamental rule, to choose not to focus on the good and bad of each thing but rather to focus on the activity of God. But humanity, desiring to elevate the self rather than submit to God, began a cycle of oppression that continues today.

Jesus saw this pattern in the treatment the Pharisees gave to the Mosaic law, using it as a way to elevate themselves above their fellow Israelites. But Jesus did not come to abolish this law, which is truly designed for human flourishing, but rather to reclaim its prime directive, to fulfill it by example and to fill us up with His spirit so we might become truly obedient.