F3 Knoxville

Tag: Rocket

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.

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?

Jingle Bell SHAMRock

AO: shamrock
Q: Stitch
PAX: Dumpster Dive (Brad Burnette), Anchorman, Mermaid, Commission, Eliza, Rocket, Base Salary, The Situation, Snaggletooth (Elijah Tafao), Voodoo, Baby Boomer, Curveball, Skidmark, slappy
FNGs: None
COUNT: 15
WARMUP:
SSH
Tempo Squats
Hairy Rockettes
Grady Corns
Friendship Merkins x 10 (partner up)

THE THANG:
Football Mosey to the Jesus statue and reconnect with your partner

One partner begins an unnumbered set of the following while the other moseys around the first block and back. Switch roles until each of the 6 are complete…

Merkins
Squats
Burpees
Flutter Kicks
Tricep Dips
Shoulder Taps

Football Mosey to the Coupon pile.

Same partners. Grab 1 CMU per team and begin an unnumbered set of the following while partner moseys to the far lot curb. Switch roles until each of the 4 are complete…

Curls
Overhead Press
Upright rows
Bench style press (on your back)

Slowsey back to back lot. Line up and did 2 mins of Welsh Dragon (Merkin, Shoulder Taps, Plank Jack, Bear Crawl. Repeat but add one rep after each Bear Crawl forward).

Football mosey back to the COT

MARY:
Pickle Pointers
Hello Dolly
Freddie Mercuries
Jane Fondas
Pickle Pounders
LBCs

ANNOUNCEMENTS:
No Christmas Day workout. Back on Tuesday for ShamRuck

COT:
With Christmas coming Monday, I recently stopped to think about this holiday, why we celebrate it, and what it means to me vs. what it used to mean for me.

I grew up a Christian but wouldn’t say I lived in a Christian home. We went to church, we professed our belief in Jesus as our Savior, and we prayed at the dinner table. That was maybe the extent of it.

I bring this up because at Christmastime, I recall more about trees, lights, presents, and Santa Claus than I do about the real meaning behind Christmas. Christmas is the celebration of the birth of Jesus Christ. It’s in the NAME! If you are a Christian, then you recognize Jesus as the Christ (anointed one) or Immanuel, God with us (Matt 1:23). Not only God with us but God’s rescuer for us. This is the truer and much better Santa. There is no “better watch out, better not cry”, or you don’t get what you want. His message is so much better. Jesus invites our brokenness and our struggles. He offers us grace and mercy and eternity with Him. He’s worthy of our celebration and worship.

Hebrews 1:1–2 says, “Long ago, at many times and in many ways, God spoke to our fathers by the prophets, but in these last days he has spoken to us by his Son, whom he appointed the heir of all things, through whom also he created the world.” The creator of all things! God with us!

The “most wonderful time of the year” is God’s ultimate gift to humanity: Jesus, the uncreated Creator. Jesus, the one of whom we sing, “Hail the Heaven-born Prince of Peace! Hail the Sun of Righteousness! Light and life to all he brings. Risen with healing in his wings.” This IS the Christmas story. Make it about Him!

Super Tuesday

AO: the-project
Q: Unibráu (Nick Robinson)
PAX: slappy, Erector, Tom Tom, Snaggletooth (Elijah Tafao), Rocket, 3-Peat (Carlos Rodriguez), Mathlete, Icey Hot, OBrother, Biohack, Borg, Flying Dutchman
FNGs: None
COUNT: 13

WARMUP:
Preparation Drills
THE THANG:
Conditioning Drill 1 and 2, followed by super 21s
MARY:
Flutter kicks, scissor kicks and side crunches.
ANNOUNCEMENTS:
COT: Stay consistent and keep progressing.