F3 Knoxville

Tag: Tom Tom (Peter Thies)

taste the grit

AO: the-project
Q: skewer
PAX: skewer, Biohack (Andrew Ditmer), Mathlete (Jacob Platfoot), Tom Tom (Peter Thies), Windex, Mermaid (Bradley Roberts), slappy (Nathan Evers), Ocho (Matt Hudson), Comfort Zone (Colin Courtney), Baby Boomer (Norm Vaughn), 0
FNGs: 1 0
COUNT: 10

WARMUP:
>10 Imperial squakers
>10 tempo merkins
>10 Lunges

THE THANG:
Dora
. 200 merkins/squats one PAX ran quarter mile, while the other did the exercise.
.150 big boys/dips : The PAX did 25 of each exercise together then did 5 leg raises.
.75 pull-ups/Lunges
MARY:
Thunderstruck for 4 minutes and 1 minute of Cherry pickers
ANNOUNCEMENTS:
IronPAX this month
COT:
in life we have obstacles we will face. we have to get down and face the grit knowing that God is giving us a living hope.

Blessed be the God and Father of our Lord Jesus Christ! According to his great mercy, he has caused us to be born again to a living hope through the resurrection of Jesus Christ from the dead, to an inheritance that is imperishable, undefiled, and unfading, kept in heaven for you,
1 Peter 1:3‭-‬4 ESV
bible.com/bible/59/1pe.1.3-4.ESV

Hey I want to show you something

AO: the-project
Q: Piston (Ralton Emory)
PAX: KickFlip (David Greer), Ocho (Matt Hudson), Erector (Jason Champion), Biohack (Andrew Ditmer), Mathlete (Jacob Platfoot), Papa Lock (Chris McCarthy), Comfort Zone (Colin Courtney), Tom Tom (Peter Thies), Piston (Ralton Emory), slappy (Nathan Evers), Rocket (dave weston)
FNGs: None
COUNT: 11
WARMUP: 10 SSH, 10 Tennessee Rocking Chairs, 5 Knoxville Cherry Pickers, 50 Chattanooga Cherry Pickers
THE THANG: Mosey to the project pile of CMUs.

Workout Consists of:
8 burpees
25 of a called exercise
9 merkins
25 of same called exercise
73 of a called exercise

Sets of 25 were:
Thrusters
Heavy Pickle Pointers
Curls
Chain Saws (alternate arms)
And Thrusters again

73 were:
Flutter kicks
SSH
Jocko leg raise (10 deg to 45deg)
Awkward Turtles
Flutter kicks (again)

After each set a 50 foot bear crawl.

Mosey RTB

MARY: No time

ANNOUNCEMENTS: Ultimate Frisbee at Rampart Saturday
COT:
Proverbs 21:31 says,”“A horse is prepared for the day of battle, but victory comes from the Lord.”
‭‭Proverbs‬ ‭21‬:‭31‬ ‭CSB‬‬
bible.com/bible/1713/pro.21.31.CSB

Block Dora

THE SCENE: Clear morning. Temperature ~68F
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

  • 12 Projectivators,
  • 5 Cherry Pickers
  • 15 Moroccan Night Clubs
  • 10 Tempo Squats
  • 10 Temp Merkins

THA-THANG:
Moseyed to blocks.

Set up as a Dora workout.  One person does the listed number of the first exercise before switching until they reach the number for the second exercise

  • Clean and Press Block – 20, Boxcutter – 200
  • Rows – 15 each arm, LBCs – 200
  • Curls x 30, Hold Wall Sit until other has completed then switch, 4 total
  • TRANSITION – Each Partner either does 10 pullups or 30 rockets
  • Squat Jumps – 30, Basilisks – 200
  • Dips – 20, Big Boys – 200
  • Lunge – 10 each leg, Hold Plank until other has completed then switch, 4 total
  • TRANSITION (See above
  • Repeat if necessary

MARY:
Time for a little Mary at the End.  Participants called out who would give the next exercise.  Did Box cutters, LBCs, and Basilisks

COUNT-OFF & NAME-O-RAMA
Boxcutter also attended but doesn’t have tag yet
CIRCLE OF TRUST/BOM:
“My actions are my only true belonging.  I cannot escape the consequences of my actions.  My actions are the ground on which I stand.”  Ran across this quote.  Word addressed evaluating not what you feel you have done, but to look at what actions you have taken.  Thinking about something can often feel as real as taking the action itself.  So look back on what actions you have taken, not how much you feel you have done based on what you have been thinking about.  Ocho made the point that from this perspective, prayer is an action.
MOLESKIN:
If a similar workout is redone, recommend reducing the numbers of Clean and Press to 10, Squat jumps to 15, and all 200’s to 100 or 150.  Two reasons.  First, the clean and press and squat jump winded people very fast and often they seemed to make this modification on their own.  Second, the workout was running long so had to have folks move through early.  Reduced counts would have it run closer to the expected time.
ANNOUNCEMENTS:
Q101 this weekend 8/19. Hosted at The Project but open to all F3 Knoxville

A retreat is coming up this fall at Doe River Gorge.  Spots are open.  Cost is $110.

Ultimate Frisbee OTB on Wednesday (8/16) went well.  Plan is to shift it to Saturdays, but since Q101 is next week, it will be on Wednesday again.

Back To School

AO: the-project
Q: Biohack (Andrew Ditmer)
PAX: Ocho (Matt Hudson), skewer, Mathlete (Jacob Platfoot), Biohack (Andrew Ditmer), Munge (Nathaniel Bond), Rocket (dave weston), Comfort Zone (Colin Courtney), OBrother (Luke Platfoot), Tom Tom (Peter Thies), Fire inthe Hole (Dave Duhamel)
FNGs: None
COUNT: 10
WARMUP:
1. Projectivator
2. Run a lap around the parking lot
a. Bernie
b. High knees
c. Butt kicks
3. Tempo squats
4. Run a lap
a. Tempo merkins
b. Seal squats
c. Cherry pickers

THE THANG:

1. Mosey to the front doors of Oak Ridge High School.
2. Travel merkins up the steps. (hold Al Gore for the six).
3. Dora time! (1 pax doing reps; the other running the bus loop)
a. 100 merkins
b. 200 big boys
c. 300 squats
4. Tennis court abs
a. 25 box cutters
b. 25 flutter kicks
c. 25 heels to heaven
d. 25 Basilisks
e. 25 Freddy Mercuries
f. 50 LBCs
5. Relay race
a. 2 or 3 teams
b. Sprint across the parking lot
c. Do 1 burpee
d. Sprint back and tag your teammate

MARY:
ANNOUNCEMENTS:
COT:

Metric 1 – July

AO: the-project
Q: KickFlip (David Greer)
PAX: Mathlete (Jacob Platfoot), Biohack (Andrew Ditmer), Rocket (dave weston), Ocho (Matt Hudson), skewer, slappy (Nathan Evers), Erector (Jason Champion), Borg (Mark McKeever), Munge (Nathaniel Bond), Tom Tom (Peter Thies), KickFlip (David Greer), Headshot
FNGs: None
COUNT: 12
WARMUP:
• RFTS/LIH
• Tempo squats
• Rockettes
• OYO while I explain the workout

THE THANG:
Metric Workout #1
30 minutes to get as many cumulative reps as you can. The following list of exercises are performed in sets of 25 reps. After completing each set of 25 reps, run 25 yards (6 parking spaces), do 2 burpees, and return for the next set. Here are the exercises:
• 150 curls
• 125 heavy squats
• 100 OHP
• 75 CMU swings
• 50 Thrusters
• 25 Blockees
When you finish the blockees, start over and push until the timer is up. Once through the circuit is 525 reps. How many cumulative reps?

MARY:
Four Minutes of Funny. 4-minutes of plank. Each PAX tells a joke to keep us distracted.

ANNOUNCEMENTS:
F3 in the Nude. Shovelflag handoff. Ruck BFF. Dad’s Camp.

COT: Specific to relationships…Whatever it is that you feel inadequate in, be curious, be teachable, seek counsel and pro tips. Ask for guidance in the areas of your heart that you feel inadequate. You can learn pro tips to share emotions, deal with conflict in a healthy way, pray in a group – or whatever else you feel inadequate about doing when it comes to relationships.

Proverbs 14:15, “The simple believe anything, but the prudent give thought to their steps”.

Proverbs 12:15, The way of a fool is right in his own eyes,
But a wise man is he who listens to counsel”

Proverbs 19:20, “Listen to counsel and accept discipline,
That you may be wise the rest of your days.”

James 1:5, “If any of you lacks wisdom, let him ask God, who gives generously to all without reproach, and it will be given him.”