F3 Knoxville

Tag: Ocho

Carry Heavy Things

AO: the-project
Q: Mathlete
PAX: Biohack, LeatherSquid, Ocho, Flying Dutchman, OBrother, Mathlete, Ghost Flag (F3Knoxville)
FNGs: None
COUNT: 7

WARMUP:
Tempo squats, LBACs, Grady corn, tempo merkins, mountain climbers, cherry pickers
THE THANG:
Heavy things: 45# plate, 35# plate, 60# sandbag, 55# Jerry can, 53# kettlebell, 35# kettlebell, 50# bucket of sand, 30# cat litter jug
pick up heavy things, take to a cone, do 15 of the exercise, carry back. Farmer carry on alternating hands as best you can.
exercises: toe merkins, blockees, LBCs, shrugs, OHP, Lunges, squats, thrusters, Rows
MARY:
Flutter kicks, protractors, basilisks
ANNOUNCEMENTS:
convergence, EfHR
COT:
doing hard things is inevitable. They will come find you, so instead go find them and practice. Grit isn’t an inborn trait, but a developed capability. I see hard things in three broad categories: physical strain (an F3 specialty), mental strain (such as enduring prolonged pain and discomfort e.g., fasting), and learning/changing strain (enduring doing things you’re not good at). Probably not airtight categories, but they help me sort out what I need to work on.
So get out there and do hard things so you’ll be good at it when the hard things comes and finds you.

Cardinal Memorial Q In The Rain

AO: the-project
Q: Biohack
PAX: Boy George, Mathlete, Ocho, Flying Dutchman, OBrother, Munge, Rocket, Biohack
FNGs: None
COUNT: 8
WARMUP:
15 Side Straddle Hops
10 Tempo Merkins
10 Flutter Kicks
10 Little Baby Arm Circles Forward
10 Little Baby Arm Circles Backward
10 Hallelujahs
10 Knoxville Cherry Pickers
20 Sec. Samson Hold
10 Willie Mayes Hayes

THE THANG:
Choose two points about 100 yards from each other – these will be Point A and Point B. Starting at “Point A” perform Set 1 exercises, then run to “Point B” and repeat those same exercises. Run back to “Point A”.
Repeat this sequence for exercise Sets 2, 3, and 4.

Set 1
5 Burpees
5 Big Boys
5 Heels to Heaven

Set 2
10 Burpees
10 Little Baby Crunches
10 Mt. Climbers Double Count

Set 3
15 Burpees
15 Air Squats
15 Freddy Mercury’s

Set 4
20 Burpees

MARY:
-Telling the Cardinal story
-Abs across the porch
-Squats and lunges across the porch

ANNOUNCEMENTS:
-2nd F Friday at the Greens at 5:30
-Cardinal Memorial Q at Birdhouse (F3RoCo) Thursday at 6PM
-Overnight Ruck w/ F3RoCo 0100-0500 Friday evening/Saturday morning

COT:
What is your legacy? What do you leave behind?

It’s not what you did or what you built, but who you impacted.

Take Steve Jobs as an example. He was one of the most influential men of our lifetime. He literally changed how everyone interacted with the world. However, within months of his death, the company he created (and grew to become the most valuable in the world) released a product he said they’d never sell: the iPad Mini.

Your children and other disciples are your legacy. How will they shape the world after you are gone?

2024 kick off – eleventy-twos

AO: the-project
Q: Mathlete
PAX: Flying Dutchman, Biohack, Munge, Erector, OBrother, Ocho, Mathlete, Rocket
FNGs: None
COUNT: 8
WARMUP: Projectivators, tempo squats, Imperial walkers, hillbilly walkers, tempo merkins
THE THANG:
Mosey to playground – 3 pull ups, 10 squats, 20 BBS x3
Mosey to friendship bell – 20 rocket stepups, 20 dips
Mosey to K-25 hill – Eleventy-twos (it’s like 11s, except 20-2, 18-4, 16-6, etc.) One legged merkins and hillbilly squawkers.
Mosey to friendship bell – 10 slow derkins
Mosey to parallel bars – 20 inverse rows and 20 BBS
MARY: About 10 seconds of plank
ANNOUNCEMENTS: Convergence at Arsenal on 6th, BigBall on 20th, and get ready for GTE24
COT:
The virtue of innocence
“I am sending you out like sheep among wolves. Therefore be as shrewd as snakes and as innocent as doves.” Matthew 10:16
“And he said: ‘Truly I tell you, unless you change and become like little children, you will never enter the kingdom of heaven.'” Matthew 18:3

I like to be savvy. I like to know what is going on behind the scenes and play it to my advantage. If I am worried about my kid getting into trouble, my instinct is to learn everything I can about that particular vice and cleverly counter every move before he makes it.
This is not how Jesus operated. He openly, innocently ignored the subtext of his day. He chatted with the despicable Samaritan woman at the well, the untouchable leper, and the treasonous tax collector just like they were his own kin. And it produced unprecedented results.
Fairy tales show us this through the princess. Because of Snow White’s innocence, the huntsman cannot bring himself to kill her in the forest. Beauty accomplishes transformation of the Beast not by being shrewd in dealing with monsters, but because she expects of him just as she does a man. And so he becomes one.
How often do we think we are being clever and shrewd, but actually making a problem worse than if we would just do the simple right thing, as though we were just innocently good?

cookie crusher

AO: the-project
Q: skewer
PAX: skewer, OBrother, Ocho, Icey Hot, Flying Dutchman
FNGs: None
COUNT: 5

WARMUP:
20 side straddle hops
20 toe merkins
10 Mike Tysons
THE THANG:
mosey to the blocks.
• 5 tempo heavy squats
•10 heavy Thrusters
• 2 minute wall sit
“2 rounds “
then
“2 rounds “
•20 American swings
•20 Russian swings
•20 heavy Gobblet squats
•10 each leg reverse Lunges
•20 merkins
then
2 minute leg over CMU
afterwards we mosey to the playground for 25 pull-ups then back to the 🚩
MARY:
mosey to the blocks.
2 minute bear plank hold
ANNOUNCEMENTS: get your I.C.E
COT:
the question that we as men may ask ourselves
“Do you have what it takes to…”
I have been reflecting this question over the last couple days, with all the Muck that I have been dealing with, I have remember that I don’t have what it takes unless my poshter is a humble one and my spiritual eyse are focused on God my heavenly Father – Job 42:5

12 Rainy Pains of Christmas

AO: the-project
Q: Biohack
PAX: Biohack, Mathlete, Ocho, LeatherSquid, Icey Hot, OBrother, Flying Dutchman
FNGs: None
COUNT: 7
WARMUP:
-Projectivator
-Cherry Pickers
-Tempo merkins
-Imperial Squalkers
-Basilisks
-Prone rows

THE THANG:
On the back porch of the Senior Center (due to rain). Perform #1, run to the pool wall, do 5 wall ups, run back. Perform #2 + #1, run & wall up, etc

1. Burpee
2. Imperial Squalkers
3. Basilisks
4. Merkins
5. Big Boys
6. Lunges
7. Side straddle hops
8. Prone rows
9. Diamond merkins
10. Heels to heaven
11. Squats
12. Burpees

MARY:
ANNOUNCEMENTS:
COT:
Elijah comes out of nowhere in 1 Kings. He challenges and beats the prophets of Baal on Mt. Carmel, but then flees and goes into hiding immediately after in 1 Kings 19.

The Lord brings him to a mountain and “passes by.” There is a windstorm, an earthquake, and a fire, but the Lord was not in those. He was in the gentle whisper after the storms. In this quiet moment, the Lord spoke to Elijah and solved his problems. He told him to anoint new kings and a new prophet to assist him.

The Lord often speaks to us in the quiet moments. How can we still our minds and our lives so we can listen?