F3 Knoxville

Tag: Biohack

Simple…. beatdown

THE SCENE: 49 degrees and foggy
F3 WELCOME & DISCLAIMER: was given  to the 13 Hims and four 2.0s that showed up.
WARM-O-RAMA:
10.SSH 10. BBSU. 10 floor wipers 10 tempo merkins

THA-THANG:   The PAX each picked a station.. complete the workout,  then run a lap around senior center then move to next station

  • Rainmaker: 20 little baby arm circle, 10 second hold, 20 side fist clinches, 20 forward arm circle,  10 second could hold, 20 forward fist clinches, 20 overhead arm circle, 10 second count hold, 20 overhead fist clinches,
  • Gladiator: 10 Lunges, 4 jumping Lunges, 10 squats, 10 shoulder taps, 10 slow mountain climbers,  4 merkins, 4 commando
  • Ninja warrior: 20 jumping Lunges, 20 mountain climbers, 20 jumping Lunges,  max pull-ups, max leg raises, 40 burpees with jump knees tuck.
  • Ironman: 30 SSH, 20 Squats, 10 cross punch merkins, 10 planks with rotation, 10 elbow plank arm lift, 6 merkins, 12 wall mountain climbers, 12 doorframe rows.
  • Super Saiyan: 4 wide grip merkin, 6 merkin, 4 raised leg merkin, 60 punches, 40 turning kicks, 30 high knees, 10 set ups, 10 leg raises, 10 sitting twist.
  • Bruce lee abs : 20 reps of American twist, leg raises, crunches, heel touches,  modified V-ups, hundreds.

MARY:

Move to the beat. Stop drop roll.  Did SSH until you heard stop=plank hold,  drop=merkin, roll= roll

Box cutters, Awkward turtles, Flutter kicks.

 

COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
For I know the thoughts that I think toward you, says the Lord, thoughts of peace and not of evil, to give you a future and a hope.
Jeremiah 29:11 NKJV
This hope we have as an anchor of the soul, both sure and steadfast, and which enters the Presence behind the veil,
Hebrews 6:19 NKJV
Now hope does not disappoint, because the love of God has been poured out in our hearts by the Holy Spirit who was given to us.
Romans 5:5 NKJV

Be of good courage, And He shall strengthen your heart, All you who hope in the Lord.
Psalms 31:24 NKJV

Hope deferred makes the heart sick, But when the desire comes, it is a tree of life.
Proverbs 13:12

MOLESKIN:
While living on this earth we will always hope for things… sometimes those things are temporary and others eternal.

  1. Just remember that God is our living hope.. and is building a place for us to have eternal bliss..  so while we are waiting,  remember he gave us his spirit to give us some kind of comfort and keep hope burning.
    ANNOUNCEMENTS:
    . Q101 On Saturday at the project DM Mathlete

. Hike on Friday  DM Slappy

. VQ week Feb 11th

Captivating

THE SCENE: Some sweet gloom, 30s and drizzle with a little sleet to finish!
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

  • SSH
  • LBACs
  • Moroccan nightclubs
  • Grady corn
  • Tempo Squats
  • Hairy Rockettes
  • Projectivators

THA-THANG:

  • Mosey to the recruiting center
  • Stations – Work for 50s / Rest and move 20s
    • Big Bertha – swings/OHP
    • Tire Flip/ Sledge hammer
    • Black Betty – Dead lift/Rows
    • Golden Arches/Lunges
    • Curls/Tri-extensions
    • Heavy Step ups/Derkins
    • Heavy BBS/Flutters
    • Flappers/Clappers
    • Slam Ball – Slam and Hi-throw
    • Jump Rope – speed / doubles
    • Core station – Flutter kicks / Plank
    • Kettlebell – Halos/Halos
  • RTF

 

MARY:
Dealer’s choice in the sleet: LBCs, Heel touches, Prone Rows, (whatever Ocho called), Basilisk, Shoulder Taps, and Burpees to finish from Noisy Cricket!
COUNT-OFF & NAME-O-RAMA
2.0 – Traxis
CIRCLE OF TRUST/BOM:

My son recently started reading a new book series called Redwall. It comes highly recommended from a few different folks, so I am sure it is good. One of the books was laying on the floor, and a word on the back cover caught my eye. “Welcome to the captivating world of Redwall”. Captivating. Somehow in that moment, the root of that word was really clear to me – captive. It’s funny sometimes how two closely related words can have totally opposite meanings. Awe and Awful and Awesome. Terror and Terrific. Captive and Captivating.

And I know that is likely to be a good description for my son. When he finds a book he wants to read, he is truly a captive. It often requires a bit of forcefulness to get him free of it, even for the simplest things. But that’s not unique to him, I have the same experience, just with different things. But it’s not my instinct to think of positive things when I hear the word captive. My mind goes to ropes, chains, and bars. But I think it is much more common to be held captive by a pleasure than by force. Pointing at addictive substances is an obvious move here. But our colorful light boxes capture our attention much more often and effectively. Heck it’s pretty much impossible to consume alcohol in the quantity that I have consumed a tv series. Two packs a day hardly compares to the frequency that my phone captures my eyes.

The apostle Paul knew well that our fate is captivity, whether we like it or not. We will be captive, the only question is to What? Romans 6 ends with a classic memory verse, but hear the lead up:

16Don’t you know that when you offer yourselves to someone as obedient slaves, you are slaves of the one you obey—whether you are slaves to sin, which leads to death, or to obedience, which leads to righteousness? 17But thanks be to God that, though you used to be slaves to sin, you have come to obey from your heart the pattern of teaching that has now claimed your allegiance. 18You have been set free from sin and have become slaves to righteousness.

19I am using an example from everyday life because of your human limitations. Just as you used to offer yourselves as slaves to impurity and to ever-increasing wickedness, so now offer yourselves as slaves to righteousness leading to holiness. 20When you were slaves to sin, you were free from the control of righteousness. 21What benefit did you reap at that time from the things you are now ashamed of? Those things result in death! 22But now that you have been set free from sin and have become slaves of God, the benefit you reap leads to holiness, and the result is eternal life. 23For the wages of sin is death, but the gift of God is eternal life in Christ Jesus our Lord.

I said the question is What will you be a slave to, but perhaps a better question is To Whom?
MOLESKIN:
Had to add a couple stations because we had such a showing! Developed some mental toughness doing Mary in the sleet.
ANNOUNCEMENTS:
Q101 on Feb 4, VQ week Feb 13-18, Cardinal Shirt Order on Slack, CPR Training, Escape from Haw Ridge and Hardship Hill planning is going strong – get involved!

The Princess Bride

THE SCENE: Cold and frosty
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

  1. Projectivator
  2. Overhead clap
  3. Imperial Squalker
  4. Tempo merkins
  5. Cherry pickers

THA-THANG:

  1. Run to the parallel bars
  2. 20 inverse rows as we sail to the Cliffs of Insanity!
  3. 10 Wallpies and go over the pool wall.
    1. First one over must say the quote (I swear on the soul of my father, Domingo Montoya, you will reach the top alive).
  4. Left side plank for 30 sec.
    1. Why are you smiling?
    2. I know something you don’t know.
    3. I’m not left handed
  5. Right side plank for 30 sec.
  6. My way is not very sportsman-like
    1. Hang from the monkey bars for 1 min.
  7. Run to the bell.
  8. Build immunity to iocane powder.
    1. 20 dips
  9. Run to K25 hill and to the top.
  10. Roll down the hill towards the fire swamp.
  11. Run back up and over and leap the fire geyser at the bottom.
  12. Ring of fire as we battle rodents of unusual size.
  13. Squatting ring of fire as we escape the lightning sand.
  14. We are men of action. Lies do not become us.
  15. Death march to the bell as we fall into the pit of despair.
  16. Not to 50! 50 dips
  17. Buddy carry to the playground as we take Westley to Miracle Max
    1. Switch out at the parallel bars
  18. If only we had a Wheelbarrow
    1. Partner wheelbarrow back and forth to the amphitheater
  19. Mawage is what bwings us togetwar, today
    1. Al Gore while we quote the scene (Wuv, twoo wuv also)
  20. The chase! Jail break to the shovel flag.  No wammies!
  21. My name is Inigo Montoya. You killed my father. Prepare to die.
    1. Overhead clap. In cadence. Until it hurts like you’ve been stabbed in the arms.
  22. To the pain!
    1. Ring of fire.

CIRCLE OF TRUST/BOM:

“We are men of action. Lies do not become us.”

Who do we lie to?  Others? Ourselves? Our God?

One way we lie to all three is by pretending we will live forever.

Think of your legacy.  What do you picture? Money? A business? Heirlooms or possessions?

Which of these will survive 10 years? 20 years? 50? 100? Eternity?

Steve Jobs was one of the most influential people in the world while he lived and continues to be.  However, within months of his death, Apple released a product he said they’d never make: the iPad Mini.

Do not lie to yourself and pretend that your material work will leave a legacy for your family.  The only true legacy we can leave is by passing our values from the Word of God to others in our lives. The disciples we make will outlive us way longer than any work of our hands.

ANNOUNCEMENTS:
Last week to sign up for Dog tags.  Q 101 coming up.  Valentine’s week is VQ week.

Pocket Full of Kryptonite

THE SCENE: Cool, foggy, and 33. Perfect for gettin’ you gloom on!

F3 WELCOME & DISCLAIMER – Chicky Check!

WARM-O-RAMA:

  • SSH x15
  • Knox Cherry Pickers x5
  • Willy Mays Hayes x8
  • Tempo Squat x10
  • Tempo Merks x10
  • Down Dog + What’s up dog? x4
  • LBAC x10
  • RLBAC x10
  • Grady Corn x10
  • Hallelujah x10
  • Night Clubs x10
  • Chattanooga Cherry Pickers x10
  • Michael Phelps
  • SSH

Stretch OYO.

Let’s mosey!

THA-THANG:

11s on K25 Hill. Burpees at the bottom. American Hammers (2 count) at the top. First man calls recover.

Mosey to The Pond.

PAX partnered up for Dora. PAX 1 performs the following exercises. PAX 2 Dora’s around the loop.

  • 100 Shoulder Taps (double count)
  • 150 Merkins
  • 200 LBCs
  • 250 Monkey Humpers

RTB for Mary.

MARY:

Flutter Kicks – Bobbitt x15
Awkward Turtle – Ocho x10
Basilisk – Biohack x10

Time was called.

CIRCLE OF TRUST/BOM:

YHC has a medical condition that require a strict diet. Generally, one does not notice how sick they are until they get healthy get healthy. Tons of very small day-to-day choices add up to gradually feeling worse and worse.

Which leads YHC to the following question:

What if Lex Luthor didn’t try to kill Superman with a large load of kryptonite? What if he just sprinkled a little bit in his cereal every morning? That hat would make Superman feel just a little bit off all the time. He’d eventually get used to that feeling after a while and accept it as a new normal. Without killing Superman, Lex Luthor could gradually and subtly reduce him to a mere man.

Where in your life are you compromising? Where in your life do you need more discipline? Where are you sprinkling just enough kryptonite in your life to keep you from being the man you’re meant to be?

Energy kryptonite – What zaps your energy during the day little by little?

Work/productivity kryptonite – What you wrote you for being a productive contributor?

Moral kryptonite – What are the erodes your moral principles?

Faith kryptonite – What erodes your connection with God?

Love kryptonite – What the roads your connections with other people?

We know the power of tiny habits in the positive sense. What are the tiny habits in your life that are slowly reducing you to less than you should be that need to go?

1 Peter 5:8-9
8 Discipline yourselves; keep alert. Like a roaring lion your adversary the devil prowls around, looking for someone to devour. 9 Resist him, steadfast in your faith, for you know that your brothers and sisters in all the world are undergoing the same kinds of suffering.

MOLESKIN:
For those counting, if you finished the 11s at K25, you have completed 55 burpees.

ANNOUNCEMENTS:
See Slack for details!

2023 January Metric

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

  • Projectivator
  • Cherry pickers
  • Windmill
  • Tempo squat
  • Big daddy arm circles
  • Michael Phelps

THA-THANG:

The following list of exercises are performed in sets of 25 reps. After completing a set of 25 reps, put down your CMU, run 25 yards, do 2 burpees, return to your CMU, and continue. 

Here are the exercises:

– 150 curls– 125 heavy squats– 100 OHP– 75 CMU swings– 50 Thrusters– 25 Blockees

When you finish the Blockees, start back at the top with curls.

CIRCLE OF TRUST/BOM:
Short weights and half measures were used to cheat people in commercial transactions.  In today’s metric workout, the only person to cheat is you.  Don’t take a half measure today to make it easier to show improvement in 6 months.  Take a real measurement and push yourself to get better.