Baby Face – F3 Knoxville

[cvproject-vls] QPoint 3.10 Consistency

September 17, 2025 BackBlasts

AO: cv-the-project-vls
Q: TombRaider
PAX: Mathlete, Borg, Baby Face
FNGs: None
COUNT: 4
WARMUP: Chatter

THE THANG:
3.10 Consistency
– simplify where possible to eliminate choices and instead follow habit.
– Talked about the flux, emotional ups and downs. How it affects ourselves, how it affects those around us, and how it affects others perception of you, making others less apt to follow you if you appear unstable!
– Talked about the importance of integrating (planned) periods of stability & rest into our lives.
– Habits stack to become routines. Routines become guardrails to keep us on track.
– Reminder: we’re talking about more than just your physical fitness journey.

[cvproject] Walk in the park

August 28, 2025 BackBlasts

AO: cv-the-project
Q: Haggis
PAX: Baby Face, Biohack, Flying Dutchman, Mathlete, Tom Tom, TombRaider, LowBid, Ocho
FNGs: None
COUNT: 9
WARMUP: Q was a few minutes late due to some… issues. Pax started with Projectivators.
Tempo Merkins x 10
Don Quixote x 10
Moroccan night clubs x 10

THE THANG:
The thang
Ruck and Sandy up

Stop at bell
Heavy flutters x 10
Hello Dolly x 10
Heavy flutters x 10

Inchworm (like Indian run but walking/shuffle)
Mosey to ORAU/K25 Hill

Bucket Brigade
Line up at bottom of the hill shoulder-to-shoulder. Man at bottom passes heavy object (i.e. 60lb sandbag, cinderblock, etc) up to next man, who passes it along the line. Once you hand off object, run up the hill to end of the line to receive object again. Once at top of hill complete 20 merkins, repeat bucket brigade going back down.

Mosey
Shake and Bake to parking lot for ORAU

Caterpillar

PAX forms lines down in plank position. Allow 2-3 feet between PAX. Last man box-jumps over the planking PAX to the head of the line, Indian Run style. Continue cycling through X 2 each Pax

Crawl bear back to weights
Grab Ruck for set

OHP x 10
Curls x 10
Bent over row x 10

Repeat Set of Caterpillar

Mosey back to flag

Dirty Man Maker – x 5 With a ruck, perform a man maker. Burpee with squat thruster. Except at bottom, 3 hand release merkins, at the top, 3 squat thrusters.

MARY: hold squat until time ends (about 90 seconds)

ANNOUNCEMENTS: new AO starting at Boat House

COT:2 Timothy 1:7

For God did not give us a spirit of cowardice but rather of power and love and self-control.

Q talked about vice of pride vs virtue of humility. Pride can take many shapes and as Tombraider added can not only be how we see ourselves but how we want others to see us. Humility is not running from pride but running towards truth and seeking truth. Our ultimate Truth is our Lord and when we turn to Him and desire to be Him to those we meet, pride begins to fall.

[cvproject-vls] Q3.7 Exhortation

August 27, 2025 BackBlasts

AO: cv-the-project-vls
Q: Nosedive
PAX: Baby Face, TombRaider, Mathlete, Borg, Nosedive, None
FNGs: 1 None
COUNT: 5
WARMUP:
Coffee and almost a firepit

THE THANG:
We went Exhortation and its role among the 4 leadership principles and how to use it to overcome obstacles. Some points we talked about were:
– How bullying can happen if a leader uses power without missionality
– The fear of pain and chaos is something a leader must help his team to overcome through exhortation
– Leadership credibility and the difference between being empathetic and sympathetic

[cvproject] DORA Double Down

August 14, 2025 BackBlasts

AO: cv-the-project
Q: TombRaider
PAX: Boy George, Tom Tom, Munge, Ocho, Squeaker, Baby Face, Biohack, Haggis, LowBid, Lt. Dan, Mathlete, TombRaider
FNGs: None
COUNT: 12
WARMUP:
– projectivators
– Tempo squat
– Tie fighters
– Tempo merkins
– Shoulder taps
– Mountain climbers
– Cherry pickers

THE THANG:

Everyone grabs a CMU.
DORA workout, relocate between each round:
One partner runs to the other side of lot and holds plank. Other partner does a double farmer carry to said location.

DORA, non-working man runs a lap
– Step-ups x100
– Deep merkins x100
– Box squats x100
– Curls x100
– Bulgarian split squats x100
– Deep dry docks x100

MARY:
– Tempo merkins
– LBCs
– Flutter kicks

ANNOUNCEMENTS:
– planning a family workout in the coming weeks. Date TBD

COT:
Talked about our “why”. Why we show up in the gloom every workout.
My reason is to get better, and to help the man next to me get better cause I know he’s gonna help to make me better.
Referenced Qsource to talk about why Fitness is the 1st F…
Self control is the foundation upon which all other areas are built.

Prov 25:28 – Like a city whose walls are broken through is a person who lacks self-control.

[cvproject] Ultimate Frisbee

August 12, 2025 BackBlasts

AO: cv-the-project
Q: Biohack
PAX: Biohack, LowBid, Munge, Squeaker, Tom Tom, Ocho, Lt. Dan, Mathlete, Flying Dutchman, Baby Face, Mooch, Papa Lock, TombRaider, LowBid
FNGs: 1 LowBid
COUNT: 13
WARMUP:
-Projectivator
-Tempo squats
-Tempo merkins
-Cherry pickers

THE THANG:
-Run to the high school parking lot
-Game of Ultimate Frisbee
-Everyone does a burpee on every turnover
-When someone scores, they pick an exercise and number of reps for everyone to do

MARY:

ANNOUNCEMENTS:

COT:

John 18:37-38 Then Pilate said to him, “So you are a king?” Jesus answered, “You say that I am a king. For this purpose I was born and for this purpose I hae come into the world – to bear witness to the truth. Everyone who is of the truth listens to my voice.” Pilate said to him, “What is truth?” After he had said this, he went back outside to the Jews and told them, “I find no guilt in him.”

Today, we live in a world of information, misinformation, and deep fakes. It is hard to know what thr truth is. Pilate also had that problem. There is an old adage “Perception equals reality.” This was Pilate’s problem.

The Jews perceived that Jesus was guilty and would not be satisfied if Pilate let him go no matter what the truth was. This problem exists in the world today as well.

If only we had an objective source of Truth. Luckily we do: the Bible. The Word of God. In it we can ground ourselves in the Truth of what is right and wrong.