F3 Knoxville

Tag: Biohack

Humble Glory

THE SCENE: 20s with a perfect powder of snow across the landscape
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

  • Tempo squats
  • Imperial walkers
  • Windmills
  • LBAC
  • Tempo merkins
  • Up dog down dog
  • Cherry pickers

THA-THANG:

  • Mosey to parallel bars
    1. 5 burpees, 10 dips, 20 BBS x2
  • Mosey to pool wall
    1. 5 wall ups
  • Mosey to animal walk
    1. Each exercise is performed at a station, 5reps first lap, 10 reps second lap, etc
    2. Maximum number of laps for time
  • Exercises
    1. Burpees
    2. Squats
    3. Merkins
    4. BBS
    5. Carolina dry docks
    6. Cheerleaders
    7. LBCs
    8. Hand release merkins
    9. Lunges (both legs)
    10. Flutter kicks (4-ct)
    11. Diamond merkins
    12. Bobby hurleys
    13. Heels to heaven
    14. Wide merkins
    15. Speed skaters (both legs)
    16. Stagger merkins (both ways)
    17. Box cutters
    18. Bear crawl back to station 1

 

MARY:
no time
COUNT-OFF & NAME-O-RAMA
CIRCLE OF TRUST/BOM:

The other day YouTube showed me a video proclaiming a message about Humility and I found it a little troubling. The apparent message was that humility consists essentially in not talking trash and beating someone who does. This got me thinking. What that video was really focused on was modesty. To be modest, one seeks to understate or minimize one’s own advantages, virtues, or other positive traits. And while humble people are often modest, modest people are not necessarily humble. In fact, I think we commonly see social influencers who deliberately put on airs of false modesty because they know it plays better, despite the fact that their operation as a whole functions only because in truth they seek self glorification. The word for this is vanity. Although that word is now often used primarily to refer to one’s own interest in appearance, the fundamental meaning is that one seeks the approval of others, typically by emphasizing one’s own virtues. So now the opposites of vanity and modesty can be seen. But these are really about what one projects to the outside world. By contrast, humility, and it’s counterpoint pride, are concerned with the state of one’s heart. It does a man no good to quietly bear the taunts of vainglory if in his heart he consoles himself with prideful assurances of his own superiority. A modest man can still revel and desire the glory for himself, and it can even motivate his modesty. Humility is giving up the glory because you see that it is not your own, but rather acknowledging the One to whom all glory is due.

MOLESKIN:
Didn’t plan for the snow, but I think it worked out well. Everybody made two laps with change.
ANNOUNCEMENTS:
Convergence January 7th. MABA starts January 1.

12 Heavy Pains of Christmas

THE SCENE: Cool and misty
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

  1. Projectivator
  2. Cherry Pickers
  3. Tempo Squat
  4. Tempo Merkins

THA-THANG:
Run to the hill on ORAU campus. Do the number of reps, run up and down the hill, do the next rep and all below it (just like the song).

  1. Blockee
  2. Elves on the shelf
  3. Thrusters
  4. Derkins
  5. Big Boys
  6. Lunges
  7. Curls
  8. Rows
  9. Diamond derkins
  10. Tricep extensions
  11. Squats
  12. Blockees

Optional light version was also available:

  1. Burpee
  2. Imperial Squalkers
  3. Basilisks
  4. Merkins
  5. Big Boys
  6. Lunges
  7. Side straddle hops
  8. Prone rows
  9. Diamond merkins
  10. Heels to heaven
  11. Squats
  12. Burpees

MARY:
Extra bur-ur-ur-ur-ur-pees!

CIRCLE OF TRUST/BOM:
The Jews of the Gospels read and studied the Old Testament Scriptures, but missed the coming of the Messiah because they were too focused on the problems in the world around them.  What are we missing about God’s Word because we are too focused on the world around us?
ANNOUNCEMENTS:
Project Christmas party tonight at Pappalock’s.  No shieldlock tomorrow.  Likely no Family Workout on Saturday.

12 Pains of Christmas

THE SCENE: Gloomy and wet.  No rain
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

  1. Projectivator
  2. Cherry Pickers
  3. Tempo Squat
  4. Tempo Merkin

THA-THANG:
Do the number of reps, run up and down the hill, do the next rep and all below it (just like the song).  Every 3rd number, run all the way into the fort.

  1. Burpee
  2. Imperial Squalkers
  3. Basilisks
  4. Merkins
  5. Big Boys
  6. Lunges
  7. Side straddle hops
  8. Prone rows
  9. Diamond merkins
  10. Heels to heaven
  11. Squats
  12. Burpees

MARY:
Ring of fire

CIRCLE OF TRUST/BOM:
The Jews of the Gospels read and studied the Old Testament Scriptures, but missed the coming of the Messiah because they were too focused on the problems in the world around them.  What are we missing about God’s Word because we are too focused on the world around us?

Stand together to face adversity

THE SCENE: clear chilly morning
F3 WELCOME & DISCLAIMER given
WARM-O-RAMA:
TN rocking chair.  Tempo merkins, SSH, baskalist
THA-THANG:

  • TABATA STYLE 40 seconds step-ups 20 Bruce lee abs . 8 sets 2 rounds 1minute plank hold between round
  • 1,000 rep step-ups
  • Bruce Lee Ab( American hammer,  leg lifts,  little baby crunches, awkward turtles, heels to Heaven, Flutter kicks
  • Run 1 mile

MARY:
Thunderstruck
COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
Two are better than one, because they have a good reward for their toil. For if they fall, one will lift up his fellow. But woe to him who is alone when he falls and has not another to lift him up! And though a man might prevail against one who is alone, two will withstand him—a threefold cord is not quickly broken.
Ecclesiastes 4:9‭-‬10‭, ‬12 ESV
https://bible.com/bible/59/ecc.4.9-12.ESV
MOLESKIN:
The workout was a reminder of Navy Seal Chad Wilkinson who committed suicide.  Many men today have Adversity they are facing and without a true sense of community of men to help them overcome so they can be the best version of themselves that God has planned for them.

F3 is just this to be there for other HIM so we don’t lose anymore.
ANNOUNCEMENTS:

Turtle power

THE SCENE: wet morning
F3 WELCOME & DISCLAIMER: given
WARM-O-RAMA:
Some Knox Cherry pickers,  some Tempo merkins, some Tempo squats and little baby arm circle .

Mosey to the brinks to grab a few CMU. To take back to the back side of the senior center.

Tha-Thang

  • Tabata 40 seconds work 20 seconds rest. 8 times 4 rounds
  • Exercises: (curls, tricep extensions, overhead press, rows, rifle carry down the hil and murder bunny up)
  • Carried the CMUs back to a truck for loading up.

MARY:
Hims led some excises till time
COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM: shared that God has F3 here to help me understand what I need to do in being better for my community and there will be times of adversity to help me become stronger 
MOLESKIN:
ANNOUNCEMENTS: