F3 Knoxville

Tag: Papa Lock

12 Heavy Pains of Christmas

AO: the-project
Q: Biohack
PAX: Erector, Flying Dutchman, Biohack, OBrother, slappy, Papa Lock, Tom Tom, Feeny, Munge
FNGs: None
COUNT: 9
WARMUP:
-Projectivator
-Cherry Pickers
-Tempo Merkins

THE THANG:
Death march to hill on ORAU campus parking lot. Then do the first exercise, run up and down the hill, do 2 + 1, run, do 3 +2 + 1, run, etc. Just like the song.

1. Blockee
2. Elves on the shelf
3. Thrusters
4. Derkins
5. Big Boys
6. Lunges
7. Curls
8. Rows
9. Diamond derkins
10. Tricep extensions
11. Squats
12. Blockees

MARY:
ANNOUNCEMENTS:
COT:
This month, billions of people around the world will celebrate the birth of a Jewish baby in a town in a land that they don’t think Jews lived in before 1948.

The current conflict (and past and future ones) were foretold in Genesis to Abraham by God. He promised that the decedents of his 2 sons would fight until the end times.

Slap-opoly

AO: the-project
Q: slappy
PAX: Biohack, Borg, Boy George, Erector, KickFlip, OBrother, Ocho, Papa Lock, slappy, Tuba (Dylan Cox), Flying Dutchman, Tom-Tom
FNGs: None
COUNT: 12
WARMUP:
-reach for the stars/hang low
-twistys
-down/up dogs
-go-getters
-jumping spider
-iron mikes
-friendship merkins

THE THANG:
-we separated into 4 teams.
1. Cobra Commanders
2. Chuck Norris’s
3. The Terminators
4. The A-Team

The parking lot was the game board. Each team was given 2 oversized dice. You roll, move that many spaces, and do the exercise (based on the roll). 10 points for every complete lap and 1 pt per stop.

MARY:
-Flutter kicks
-leg lifts with slow hello dollys
-Freddy mercs

ANNOUNCEMENTS:
-the farm kick off
-Shamruck flag handoff to @Eliza
-1/20/24 big ball convergence

COT:
I listed out some of the top ten statements that I’ve said to myself while doing F3 over the past 4 years. (Don’t have the list with me right now. I’ll update this later)

F3 Quarter Murph Repeats

AO: the-project
Q: Munge
PAX: Erector, Papa Lock, Ocho, OBrother, Tom Tom, Mathlete, slappy, Rocket, Munge
FNGs: None
COUNT: 9

WARMUP:
10 side straddle hops
10 lil baby arm circles, both directions
10 tempo merkins
5 cherry pickers
THE THANG:
Execute the F3 Quarter Murph Repeats workout until recovery
MARY:
None
ANNOUNCEMENTS:
Upcoming Christmas party @ Data’s place
Prepping for Haw Ridge event
COT:
Walking in the Spirit essential for any meaningful Christian life. The Spirit as embodiment of union between Jesus and His Father, also vital in our union with Christ. Identity of being “in Him” primary focus of the Christian walk.

East End Tour

AO: the-project
Q: Mathlete
PAX: Ocho, Icey Hot, Mathlete, OBrother, Comfort Zone, Erector, Papa Lock, TACMAN, Flying Dutchman
FNGs: None
COUNT: 9

WARMUP: Projectivators, overhead claps
THE THANG:
Head to recruiting center with a couple sprints along the way.
Before we get blocks, 3 sets of 5: shoulder taps, pickle pounders, iron Mikes, pull-ups
grab blocks and go to bank hill.
15 Heavy LBCs, Freddie’s, and Dolly kicks plus 5 backworms. farmer carry to top and back, short 5 paces and repeat 3 times.
head up to theater steps, pyramid of 5, 10, 15, 20 curls, OHP, Tri Ext, Derkins, stairs between rounds.
then return the blocks and return to flag with a final sprint
MARY: no time
ANNOUNCEMENTS:
COT:
I gave some perspective on protein that I gleaned from an Art of Manliness podcast: podcasts.google.com/feed/aHR0cHM6Ly9mZWVkcy5zaW1wbGVjYXN0LmNvbS9henkzM0c4Xw/episode/NWU2NmE3YTktNjAwZi00YWNiLTliMDEtZDlkNmUwMmUzNWRm?ep=14

Basics are you need 0.5 to 0.8 g of protein per pound of bodyweight. Protein synthesis gets kicked off by 3 g of the amino acid leucine, so eat a good protein meal twice a day. Almost impossible to get the 9 essential amino acids on a vegan diet without a dietician.

Blocks and Form

AO: the-project
Q: OBrother
PAX: Ocho, Erector, Comfort Zone, 3-Peat (Carlos Rodriguez), Tom Tom, Munge, Papa Lock
FNGs: None
COUNT: 8

WARMUP: Tempo Squats, Moroccan Nightclubs, Projectivators, Cherry Pickers

THE THANG: Ran to the concrete blocks, started with some Good Mornings

Went through exercises explained the form and answered questions followed by a 1 minute work , 15 sec rest, 1 minute work, 15 sec rest, 1 minutes work of each exercise. Exercises done were:

Goblet Squat
Curls
Lunge
Upright Row
Deadlift (with extra weight provided by Black Betty and John Henry to feel the form)

Run break for some Cardio between Row and Deadlift

COT: Discussion of Courtesy. I was a Boy Scout ages ago and I always wondered why the Scout Law listed that a Scout was both Courteous and Kind. Aren’t those the same thing. Now that I’m older, I see that Courtesy is how you treat someone and Kindness is why you treat someone that way. You can be courteous without being kind (see the Southernism ‘Bless your heart’) and kind without being courteous (Papalock used the example of the old man in the movie Gran Tarino). Courtesy helps people interact without misunderstandings. I used the example of the internet as an area where Courtesy can be lacking and it be source of contention and strife. Ocho pointed out that both Courtesy and kindness can be viewed as proceeding from viewing everyone as made in God’s image and worthy of that respect.