Biohack – F3 Knoxville

[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] Pax Poker

August 26, 2025 BackBlasts

AO: cv-the-project
Q: Baby Face
PAX: LowBid, Munge, Tom Tom, Flying Dutchman, flyball, Mooch, Biohack, Mathlete, Ocho, Haggis, Lt. Dan, Boy George
FNGs: None
COUNT: 13
WARMUP:Warm up
SSH x 30
Good Morning x 10
Willie Mayes Hayes x 10
Tempo Merkins X15
Tempo squats x 1
Cherry Pickers
Mosey to the side lot, Upper lot, Or the recruiting office lot

The Thang:

PAX Poker
PAX split into teams of 2 or 3. At the end of the parking Lot the cards were placed. Each group sends one member out to retrieve a card. The mode of travel varies (bear crawls, walking lunges, backwards run). The PAX who are not retrieving cards are doing stationary exercises called out by Q or another appointee.
Once each group has 5 cards, everyone recovers. Each group looks at their hand. The group can decide to fold and do 5 burpees or play. If you play and lose, you do 10 burpees. If you play and win you do no(or 5) burpees and get to shuffle the cards for the next round. The cards are returned to the pile, shuffled and then we start again. Everyone does all the exercises on the winning hands cards.
Round 1
Bear crawling to the cards while PAX do plank city (regular, low, right arm high, left arm high)
—-Everyone does all the exercises on the F3 card faces:
Round 2
Backwards run to the cards while stationary PAX holds a squat.
—-Everyone does all the exercises on the F3 card faces

ANNOUNCEMENTS: Boathouse OTB Tuesday evening at 7 00pm

COT: 10 years ago yesterday My Mother passed away I told the story of this and how it was leading up to my wedding 12 days later

[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.

[cvproject] FLAG HANDOFF (Ocho -> TomTom)

August 7, 2025 BackBlasts

AO: cv-the-project
Q: Ocho
PAX: Tom Tom, Biohack, Mathlete, Munge, Baby Face, Flying Dutchman, Nosedive, TombRaider, Squeaker, Boy George, 3-Peat (Carlos Rodriguez), Mooch, Papa Lock, slappy, Hud Johnson, flyball
FNGs: None
COUNT: 17
WARMUP:
Fitness|Fellowship|Faith
Five Core Principles:
1. Free
2. Open to All Men
3. Always Outdoors
4. Ends in Circle of Trust
5. PEER LED

We’re focusing on the “Peer Led” aspect today as we transition from one peer watching over our little group to another watching over it.

As we begin remember:
– I do not know your injuries, so modify anything we do today to work best for you.
– But do not cheat your body or your mind out of a solid beatdown this morning. Push yourself, but don’t hurt yourself.
– I’ll have my phone. If we need help at any point, we can call and get it.

– Projectivators – (number of guys)
– Willie Mays Hayes – 10 each side
– Arm Circles F/B – 10/10
– Tempo Merkins – 10

THE THANG:
MOSEY TO THE BLOCKS –
3 burpee or 15 squat “buy in”

At the Blocks
PEER LED DORA – Three Levels, Two Rounds
One of you will do an exercise, counting reps. The other will do a carry.
When the carrier comes back, call out the count you’re on and switch roles.

Between the two of you, do:
100 Irkins/Derkins
200 Heavy Squat/Good Mornings
300 LBCs/Heavy Big Boys

Partner Carry:
Either Shoulder Carry, Rifle Carry, Farmer Carry (Switching arms) a FIGURE OCHO around the lot and back.

If you happen to finish all 1200 reps, feel free to rinse & repeat.

MOSEY BACK TO THE FLAG –
Which ever you didn’t do, you now dow for a “CASH OUT”
3 burpee or 15 squat

MARY:
Shoulder Taps

COT:
2 Timothy 2:2 “And what you have heard from me in the presence of many witnesses entrust to faithful men who will be able to teach others also.”

Gentlemen, I’ve had the privilege of watching over our cadre of High Impact men for the past year. Trying to be the chief encourager, the head organizer, and the caretaker of our flag. Today I’m handing that honor off to another man who has stepped up to serve our group.

Men like Erector, Snaggletooth, Kickflip, Mathlete, & Biohack have all carried our flag and taken a turn as our point men.
Those were big shoes to fill, but great examples to emulate.

But there are things about this group that we need to keep in mind:
• F3 is not about its visible leaders—it’s about every man stepping up and stepping in.
• We all share the weight. And the weight is real But this is not a one-man show.
• Peer-led means we trust each other. We challenge each other. And we regularly give away leadership to grow stronger.

Stepping up is not easy. But TomTom has done it so well. He is a good man and an athlete. Since he’s been with us, he’s modeled leadership skills in beatdowns and been a key voice in making The Project the kind of AO that is setting pace for all of F3 nation.

So it’s my honor to give TomTom charge of our flag today and I am looking forward to being here for all the ways he helps us, encourages us, and leads us.