Papa Lock – Page 5 – F3 Knoxville

East End Tour

November 16, 2023 BackBlasts

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

October 19, 2023 BackBlasts

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.

BDE MILE – IPC 2023 WEEK 2

September 14, 2023 BackBlasts

AO: the-project
Q: Papa Lock
PAX: 3-Peat (Carlos Rodriguez), Biohack, Mathlete, Papa Lock, Ocho, Tom Tom, Rocket (dave weston)
FNGs: None
COUNT: 7
WARMUP: Projectivators, LBAC, Imperial Walkers, Butt Kicks
THE THANG:
The workout begins when the 45 min timer starts
400-meter lap
5 BDE burpees
400-meter lap
5 BDE merkins (AKA – hand-release prisoner merkins)
Hand release merkin to Peter Parker to the right elbow to hand release merkin to Peter Parker to the left elbow to hand release merkin
Repeat until time is called.
MARY: n/a
ANNOUNCEMENTS: n/a
COT:
Jesus said, “Do not judge, or you too will be judged. For in the same way you judge others, you will be judged…”
(Matthew 7:1-2, NIV)

Speak No Evil. Someone said: “There is so much good in the worst of us, and so much bad in the best of us, it doesn’t behoove any of us to speak evil of the rest of us.” Each of us is a mixture of good and evil. We each have a dark side and we each have a bright side. Certain situations can bring out the good or the bad in each of us. I have often said, “Where did that come from?” I don’t usually say that when I have done something heroically beautiful. Because of this mixture of the good and bad within us, we should be very careful about judging others. Martin Luther, the Protestant reformer, had a sign on the wall of his dining room which read, “He who has an unkind word to say about another is not welcome at this table.” We all need a sign like that posted somewhere in our home or office.

Concentrica

July 18, 2023 Biohack

THE SCENE: Humid and gloomy. Storms threatened, but were ultimately scared of us.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

Side straddle hops
Run around the parking lot
- High knees
- Bernie
- Butt kicks
Tempo merkins
Tempo squats
Cherry pickers

THA-THANG:

Concentrica:

M – Relationship with your wife – your center
- 100 merkins
- Hold Al Gore for the 6
Shorties – Relationship with your kids – your legacy
- 50 LBCs
- 50 flutter kicks
- 50 Freddy Mercuries
- Hold plank for the 6
Shieldlock – Your team for mutual defense
- 100 step ups
- Dips for the 6
Whetstone – Mentor/mentee
- 20 burpees – it’s hard, but it makes you better
- Hold Al Gore for the 6
Mammon – Your work, love it or hate it
- Run 2 laps
- Wagon wheel for the 6

MARY:
Pappa Lock destroyed our arms, then Snaggletooth our abs, and Oh Brother led some Basilisks

CIRCLE OF TRUST/BOM:

How do you measure success in your life? Money? Things? Friends? Church attendance? Fitness?
Wrong scoreboards!
The Concentrica should be our scoreboard as seen from a Biblical worldview.
We should measure our success by the quality of the relationships we have on the Concentrica.
Which of these 5 rings are you missing in your life?
Which of them do you need to invest more in?

ANNOUNCEMENTS:
Family workout on Saturday. Next weekend is F3 in the Nude. GTE Baseline ruck is August 5. F3 Dad camp is August 11-13.

Dog Pound 11

July 11, 2023 Imaginary

THE SCENE: A little cooler at 60 degrees

F3 WELCOME & DISCLAIMER

Welcome to F3: Fitness – Fellowship – Faith
My name is Imaginary and I’ll be your Q this morning
Disclaimer – This is a free, volunteer, peer-led workout
I’m not a professional
You’re here on your own volition and participating at your own risk
I have no knowledge of any injuries or fitness considerations. It is each person’s responsibility to be safe and modify exercises if you need to. We all do it, most important thing is that you don’t get hurt.

WARM-O-RAMA:

SSH = 20

Merkins = 10

Little Baby Arm Circles while lunging = 10 each direction

Imperial Walkers = 10

Burpees on your own = 10

Calf Raises = 20

THA-THANG: 11’s

Mosey to Poopatorium

11’s Step Up + Carolina Dry Docks

Mosey to Backbone

11’s Pull ups + Bulgarian Split Squat

Mosey halfway back

11’s Merkins + Squats

Mosey to base camp

MARY:
Sprints and Merkins with a partner

COUNT-OFF & NAME-O-RAMA

La-Z-Boy, Kashmir, Excitebike, Aladdin, I-Beam, Junk, Mayberry, Papa Lock, Trunk, Mustang (down range)

CIRCLE OF TRUST/BOM:

Proverbs 12:18

The words of the reckless pierce like swords, but the tongue of the wise brings healing.

Had a friend over this past weekend and the husband said something incredibly insensitive and hurtful to his wife. Apparently didn’t mean to say it, but once the words come out you cannot put them back. As leaders / HIM we need to be very intentional about what we say and probably speak less and listen more.

ANNOUNCEMENTS:
F3 in the nude July 29th