F3 Knoxville

Tag: Slappy

Dutch Royal- Team Biohack vs Team Mathlete

AO: the-project
Q: Flying Dutchman
PAX: Biohack, Erector, Mathlete, Munge, Ocho, slappy, Baby Face, flyball, Flying Dutchman, Patch Adams, Tom Tom, None
FNGs: 1 None
COUNT: 11
WARMUP:
LBC’s forward and reverse, arm stretches, SSH, tempo squats, Willie Mays Hays, Cherry picker
THE THANG:
Mosey to back of library, Biohack and Mathlete picked teams. We had 2 decks of F3 exercise cards, and a paper to track points. Team with most exercises (points) wins. There were three stages. Stage 1, 4 different places around the Project had to be visited with an excercise to be completed before returning. Stage 2, each member of the teams flips cards and does that excercise until the team flips 30 cards total. Stage 3, each member of the team continues to flip cards and go that excercise, but now adding running up stairs and the doing 2 burpees in between each one. Team Biohack did 82 different excercises and Team Mathlete did 80. To be fair, Team Mathlete had one less person.
MARY:
No time
ANNOUNCEMENTS:

COT:
We discussed how we continue to encourage, train up and support each other at F3. The Q today demonstrated that as we worked as individuals, but also teams. II Timothy 1:5. I have been reminded of your sincere faith, which first lived in your grandmother Lois and in your mother Eunice and I am persuaded, now lives in you also. Timothy was trained up by his family first, and the Paul. Lets us continue to train up and support our kids, family, friends, colleagues and anyone we come into contact with.

The Dirty Dozens

AO: shamrock
Q: slappy
PAX: Mermaid, Anchorman, Stitch, Squatter, Crawlspace, Honeydew, Waxjob, slappy
FNGs: None
COUNT: 8
WARMUP:
– SSH
– Seal Claps
– Moroccan Nightclubs
– Overhead Claps
– Reach-for-the-sky-cherry-pickers

THE THANG:
First – we did a defensive basketball slide drill moving forward from side to side in a zig zag.
Second – We moved to the football field end zone.

Round 1
-12 burpees in the end zone to start
-alternate between 12 merkins and 12 big boys on every 5 yrd line across the field.
-12 burpees in the end zone to finish
-run back to start end zone via the bleacher steps
-hold plank till 6 is up

Round 2
-12 iron mikes in the end zone to start
alternate between 12 squats and 12 flutter kicks on every 5 yrd line across the field
-12 iron mikes in the end zone to finish
-run back to start end zone via the bleacher steps
-hold plank till 6 is up

MARY:
– 12 monkey humpers
– 12 v ups
– 12 freddy mercs
– 12 pickle pointers

ANNOUNCEMENTS:
– HAW RIDGE IS 3/28. Sign up. Get a shirt.
– Lunch is gonna happen this week. Check with Eliza.
– Clinton is launching
– Hardship Hill

COT:
Hebrews – 3:7-8

Therefore, as the Holy Spirit says,
“Today, if you hear his voice,
do not harden your hearts…”

Guys, if you hear God speaking to you DO NOT harden your hearts. Pay attention. Listen. Obey. Hardening can be unbelief, laziness, or busyness. Don’t push God away if he’s knocking.

Hearts and Farts

AO: shamrock
Q: Stitch
PAX: Mermaid, slappy, Dumpster Dive (Brad Burnette), Crawlspace, Swimmies (Nathan Chesney), Squatter, Voodoo
FNGs: None
COUNT: 8
WARMUP:
Grady Corns
Hairy Rockettes
Hallelujahs
SSH
Mountain Climbers
20 Merkins

THE THANG:
Mosey to Coupon pile. Grab a CMU.

25 Curls
25 OHP
25 Dips
50 Bench press
REPEAT

Mosey to the football field.

25 Mountain Climbers
25 Shoulder Taps
25 2 Ct Freddy Mercury’s
50 LBCs
REPEAT

Last 15 mins – 50 yd line Ultimate LED Frisbee. Team 1 (Stitch, Slappy, Swimmies, Crawlspace) takes the victory 6-4.

ANNOUNCEMENTS: March 7th – New AO launch in Clinton.
March 28 – Escape from Haw Ridge

COT:
I recently discovered this devotional book called The New City Catechism which is introduced by Tim Keller. If you know me, you know that I have a thirst for truth and knowledge, especially when it comes to the things of God and reality. Also, you know that I’m 50 and in order to pay respect to this old brain of mine, I have to keep it in working condition. That brings me to…

Catechisms. What are they?

Catechisms are statements of faith written in the form of questions and answers. Derived from the greek word katechein which means ‘to teach orally or to instruct by word of mouth”.

This book has 52 questions and answers, for 52 weeks of the year. It’s based on and adapted from some old reformation-era catechisms, which used to be very common to practice for Christian growth and training. They are divided into 3 parts: 1) God, creation and fall, law, 2) Christ, redemption, grace and 3) Spirit, restoration, growing in grace.

For example:

Q: What is our only hope in life and death?
A: That we are not our own but belong, body and soul, both in life and death, to God and to our Savior Jesus Christ.

Q: How can we be saved?
A: Only by faith in Jesus Christ and in his substitutionary atoning death on the cross; so even though we are guilty of having disobeyed God and are still inclined to all evil, nevertheless, God, without any merit of our own but only by pure grace, imputes to us the perfect righteousness of Christ when we repent and believe in him.

So, if you are a believer why not memorize some truths and solidify the foundations of your beliefs today? Memorize the new catechisms!

Go the extra mile

AO: shamrock
Q: Anchorman
PAX: Anchorman, Crawlspace, slappy, Squatter, Mermaid
FNGs: None
COUNT: 5
WARMUP:
SSH, Head roll, Slow big arms circles, run in place, high knees, butt kick, over the gate, cherry pickers, toe merkins, calf stretch.

THE THANG:
Core: 30 seconds each
– V-up right hand to left foot
– reverse
– Plank donkey kick
– reverse
– Pilates 100 or actually 75
– Plank merkins
– 5-Circles toes up
– Plank knee touches
– Slow rider
Upper Bod:
– 5 Burpees
– 10 Merkins
– 15 Dry Docks
– 20 Baby arms
– 25 Moroccan Night Clubs
– Repeat for another round
Legs:
– 30 sec wall sit
– 30 Twinkle Toes
– 30 Squats
– Repeat
Core round 2
– we did a repeat of the core workout

MARY: Dealers choice

COT:
Matthew 5:41
And if anyone forces you to go one mile, go with him two miles.

There is an episode of “The Chosen” season 4 I think where the Jesus character instructs his followers to carry the Roman soldier’s gear all the way to the city gates. This causes them to end up walking an additional 4 miles because they had to go back and get their own gear.
I found this on the Bible app:
“Jesus does not tell his followers to shrink and wither, even to the slap or the lawsuit or the abuse of authority. He tells them to demonstrate strength by freely giving away more than an enemy can take. This is a demonstration of power in the guise of submission. This kind of response makes it possible for God to demonstrate his goodness even in the face of those with the most evil intent.

AMRAP in the House of Pain

AO: the-project
Q: Ocho
PAX: Biohack, Tom Tom, Mathlete, Erector, Baby Face, slappy, Munge
FNGs: None
COUNT: 8
WARMUP:
In the rain, we made our way to OHoP (Ocho’s House of Pain). It was the kind of weather that invited either winter beanies or shorts, depending on your level of crazy.

So we warmed up on the porch. During the warm ups of SSHs, Merkins, and Tempo Squats.

THE THANG:
This was your basic 40 seconds on, 20 seconds off AMRAP.

1. High Knees
2. Squats
3. Plank Jacks
4. Merkins
5. Mt Climbers
6. Apollo Onos
7. American Hammers
8. Pickle Pounders
9. Flutter Kicks

We did FOUR ROUNDS of that. And then called it quits, with our pickles sufficiently pounded.

MARY:
Worked our way around the circle for some Mary. It was great. Truly.

ANNOUNCEMENTS:
Hardship Hill
and Escape from Haw Ridge are both coming soon

COT:
One big idea this morning: DON’T GIVE UP. Just don’t. In marriage, in work, in your faith, with your friends…don’t give up.