F3 Knoxville

Tag: Ocho

Remembering the repetition

AO: the-project
Q: Mathlete
PAX: Rocket, Papa Lock, Biohack, Tom Tom, Ocho, Flying Dutchman, slappy, Mathlete, Chowder
FNGs: None
COUNT: 9
WARMUP:
Running: high knees, butt kicks, carioke, side shuffle, Bernie
Tempo squats, Grady corn, cherry pickers, tempo merkins

THE THANG:
>From a deck deal 10 cards face down. Each time you flip one, do the exercise, then flip the next on top, do both, then next all three until all 10 are flipped. Then the chosen one has to recall (with Pax assistance) all ten in reverse order and execute each one as a group. If there are any mistakes, finish with 20 burpees.
First round, one rep of each to learn.
Second round, 5 reps of each
Third round, 7 reps of each and sprint across the field before flipping each card.
MARY:
No time
ANNOUNCEMENTS:
Escape from Haw Ridge April 5
GTE April 26ish
Hardship Hill May 27
COT:
Remembering doesn’t work like we want. We like the computer kind of memory where we just put it in, then we can get it back exactly the same whenever we like. But we remember some things and forget others. Why? Are there different ways to remember? How do I remember what is important?
Because we aren’t computers, we have developed methods of remembering. Though the words ritual, liturgy, and tradition aren’t much in vogue, they are a powerful means to remember well. A ritual provides repetition, ingraining that which you repeat. Liturgy acts out a story, activating many senses in an experience that sticks better than a fact. Tradition filters the multiplicity of that which might be remembered and holds dearly to that which ought to be remembered.
These things are on my mind as we approach Holy Week, in which Christians use these tools to relive and reinforce what we believe is the fundamental truth of the universe. But the approach applies across the spectrum of life, and you should use them to prioritize the things that fill your mind.

The Project January Metric Make-up

AO: the-project
Q: Erector
PAX: Flying Dutchman, Munge, Mathlete, OBrother, Ocho, Mo Rocka (Joshua Miller), Tom Tom, Erector
FNGs: None
COUNT: 8
WARMUP: 15 SSH, 15 Mountain climbers, 10 tempo merkins, 15 Moroccan Night Club, 10 tempo squats, 5 cherry pickers
THE THANG: January metric workout. Run 2 miles, 8 laps around the single loop gravel path on the side of the park where the Friendship Bell is. Then, perform 2 minutes of merkins, big boy sit-ups, and squats. Partners helped ensure good form was maintained on the merkins and BBSs. Squat form was ensured by using the concrete bench as a marker for a near 90 degree squat. Everyone did awesome!
MARY: no time
ANNOUNCEMENTS: Escape from Haw Ridge and Hardship Hill coming up.
COT: We use workouts like these metrics to establish a baseline by which to compare future fitness levels. Humans tend to like comparisons: in our professional roles, perhaps as families to other families, or maybe as leaders in our families. This is not all bad; however, when it comes to spiritual matters, we don’t have to be compared with each other. We are told in scripture that we are “all one” in Christ (Gal. 3:28). One of us is not more important than another because we all serve a role in God’s kingdom. ‭‭Ephesians 4:15-16 NASB1995‬‬
[15] “but speaking the truth in love, we are to grow up in all aspects into Him who is the head, even Christ, [16] from whom the whole body, being fitted and held together by what every joint supplies, according to the proper working of each individual part, causes the growth of the body for the building up of itself in love.”
Here we are instructed to strife to grow in all aspects of our life to be as Christ-like as possible. Christ is our spiritual baseline to which we should measure ourselves. We will never measure up completely because we are imperfect, but we are to try our best. It is also important to note that we are not to do this on our own. Every member of the body contributes to its function. In the same way, we can serve and encourage each other so that we may build each other up to be better men.

Project tour

AO: the-project
Q: Rocket
PAX: Erector, Mathlete, LeatherSquid, Tom Tom, OBrother, Munge, Ocho, Flying Dutchman, Rocket, Wing man from KY
FNGs: None
COUNT: 10

WARMUP:
SSH (IC)
Grady corn
Moroccan night club
Upward & downward dog
Mount climber

THE THANG:
At bell 25, 20, 15 reps of dips and gas pumps.

At K25 hill 11s of Merkins and squats

At pond dud modified lazy Dora. 100 mountain climbers partner plank. 200 LBC partner leg lift, 300 squats part squat.

MARY:
No time for Mary

ANNOUNCEMENTS:
COT:
Talked about slow work time management from Cal Newport new book.

Pickle 🥒 love

AO: the-project
Q: Icey Hot
PAX: Ghost Flag (F3Knoxville), Biohack, slappy, Ocho, Mathlete, Flying Dutchman, Tom Tom, Mo Rocka (Joshua Miller), OBrother
FNGs: None
COUNT: 10
WARMUP:
Side straddle hops, Arm circles fwd and back, Torso rotations, Squats

THE THANG:

Mosey to freedom bell

Set 1 (20 rep)
– LBC
– Superman
– Pickle Pointer
– Heel Touches
– Toe Touches
– Pickle Pounders
– Hold plank/squat until everyone finishes

Mosey lower loop then pickup the six or hold plank/squat until everyone finishes

Set 2 (20 rep)
– Pickle pointer
– Flutter Kicks
– Bird Dog
– Mountain Climber
– Pickle pounder and reach
– One legged lifts
– Hold plank/squat until everyone finishes

Mosey lower loop then pickup the six or hold plank/squat until everyone finishes

Repeat Set 1 (15 reps)

Mosey lower loop then pickup the six or hold plank/squat until everyone finishes

Repeat Set 2 (15 reps)

Mosey to shovel flag

ANNOUNCEMENTS:
Convergence at worlds fair park 17Feb24
Escape Ha

COTS:

Are you going to God with your problems and asking that God give you the solution you desire or are you laying your troubles before God and seeking his will?

I know, I personally struggle with this. Most recently I have been pursuing new employment to cut back on my travels and time away from my family. I’ve been diligent in my prayers and seeking God. It was when my answer came not as a new job but as my current role putting things in my court to solve the problem and letting me do just that. I then realized this entire time I’ve been seeking God to solve things my way and not trusting in his infinite wisdom.

Proverbs 3: 5-6 states:
5.Trust in the LORD with all your heart; do not depend on your own understanding.
6.Seek his will in all you do, and he will show you which path to take.

John 3:30 (ESV) states:
He must increase, I must decrease

This is not a negative position even though it sounds like we must become less the realty is we can only become greater through him. Zach Williams’ song Less Like me chorus says it simply.
A little more like mercy, a little more like grace
A little more like kindness, goodness, love and faith
A little more like patience, a little more like peace
A little more like Jesus, a little less like me

Similar to what @Biohack said, are we seeking Gods wisdom like Solemn?

Heavy Cards

AO: the-project
Q: Biohack
PAX: Biohack, Tuba (Dylan Cox), Papa Lock, Flying Dutchman, Ocho, Tom Tom, 3-Peat (Carlos Rodriguez), OBrother, Munge
FNGs: None
COUNT: 9
WARMUP:
1. Projectivator
2. Tempo squats
3. Tempo merkins
4. Cherry Picker
5. Reach for the sky

THE THANG:

1. Mosey to recruiting center.
2. Carry a block to the theatre stairs.
3. Draw a card. Do the number of reps.
a. Hearts – Thrusters
b. Diamonds – Derkins
c. Spades – Curls
d. Clubs – Overhead press
4. After each card, run up and down the stairs and do a blockee.

MARY:
ANNOUNCEMENTS:
COT:

I ran this Q one year ago and shared this Word. I think it is worth sharing again.

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.