F3 Knoxville

Tag: Ocho

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.

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?