F3 Knoxville

Tag: Biohack

Ultimate Frisbee

AO: the-project
Q: Biohack
PAX: Munge, Ocho, Flying Dutchman, Biohack, Mathlete, Chicken Bone, Bolt, Tom Tom
FNGs: None
COUNT: 8
WARMUP:
-Projectivator
-Tempo squats
-Tempo merkins
-Cherry Pickers

THE THANG:

-Mosey to High School parking lot
-Ultimate Frisbee game
-Everyone does a burpee for every turnover
-When you score, pick an exercise for everyone to do

MARY:

ANNOUNCEMENTS:

Convergence this Saturday!

COT:

During the game, we did lots of burpees. Burpees involve getting down and getting back up. Life knocks us down sometimes. It is important to get back up and continue. You have an awesome group of guys around you. We support each other.

Tour of the Project

AO: the-project
Q: Haggis
PAX: Biohack, Chicken Bone, Flying Dutchman, Mathlete, OBrother, Ocho, Patch Adams, Tom Tom, Bolt
FNGs: 1 Bolt
COUNT: 10
WARMUP:
SSH x 20
IW x 15
Tempo Merkins x 10
Don Quixote x 10

THE THANG:
Tour of the Project with running to various points of interest and work to keep our heart rate up.
Johnny Drama calf raises x 10
Outlaws x 10
Squats x 15
E2K x 10
Bear crawl uphill , Crawl bear down
Shake and bake
Monkey Humpers
Lunges (x 10 Front/side/back)
Deconstructed Catalina wine mixers
More Humpers
Cindy time with curls and OHP
Burpees and Flutters
So much fun was had by all and loved the encouragement for all Pax and our FNG

MARY:
Box cutters
Freddy Mercury
Superman/swimmer/banana

ANNOUNCEMENTS:
Brolympics Nov 16
RoCo anniversary in Dec

COT: Faith is not just a one time belief, but a relationship. It takes work and must be followed up regularly. What are you doing to exercise your faith?

Prayers for Bolt’s sleep and for all the men we saw last Thursday that they will feel called to join us in the gloom.

20 24 AMRAP Challenge

AO: the-project
Q: Ocho
PAX: Biohack, Mathlete, OBrother, Borg, Mermaid, Patch Adams, Tom Tom, Munge
FNGs: None
COUNT: 9
WARMUP:
Disclaimers were made. The five pillars were rehearsed. And did just a couple of basic stretches to limber up.

THE THANG:
Headed back to OCHO’S HOUSE OF PAIN (SR CENTER PORCH)

Basic Premise: 20 yard run (off the porch to the track & back) followed by 24 rep exercise repeats AMRAP for 4 minutes.

Run
High Knees (count one leg)
Run
SSH
Run
Freddy Mercuries (2-count, count one leg)
Run
Squats
Run
LBCs
Run
Bonnie Blairs (Jumping Lunges) (count one leg)
Run
Mountain Climbers
Run
Merkins
Run
V-ups
Run
Hand Release Merkins

MARY:
None

ANNOUNCEMENTS:

COT:
Faithfulness in Small Things

Verse:
“Whoever is faithful in very little is also faithful in much, and whoever is unrighteous in very little is also unrighteous in much.” – Luke 16:10 (CSB)

In our lives, both physically and spiritually, it’s often the small, everyday actions that build character and lay the foundation for bigger victories. Whether it’s showing up for workouts, making the right choices in relationships, or committing to daily prayer, consistency in the little things makes a man truly strong. It’s through these daily disciplines that we prepare ourselves for greater responsibilities and challenges.

Quote:
“I am a great believer in luck, and I find the harder I work, the more I have of it.” – Thomas Jefferson

Jefferson’s words remind us that what seems like “luck” or sudden success is often the result of consistent, unseen faithfulness. The small steps we take every day prepare us for when bigger moments of leadership and opportunity arise. Let’s strive to be faithful in the small things, knowing that it is through these that we grow into the leaders we are called to be.

DORA Heavy Day

AO: the-project
Q: Flying Dutchman
PAX: Biohack, Flying Dutchman, Mathlete, OBrother, Tom Tom, Patch Adam’s
FNGs: 1 Patch Adam’s
COUNT: 6
WARMUP:
Karate Jacks, Arm Circles, Willie Mays Hayes

THE THANG:
Mosey halfway to recruitment center.
25 Flutter kicks
Mosey rest of the way.
Dora-
One person does heavy excercise while partner bear crawls to pull-up bar, does 4 pull-ups and jogs back and then switch.
Exercises:
Curls
Thrusters
Bent rows
Shoulder press
Good mornings
Triceps press
The we all did Colt 45’s
Mosey back stop halfway and did Captain Thurkins
Mosey further and stop and do Mathletes core killer of 25 four count LBC’s, Freddy’s, and Flutters.
Mosey to behind Sr Center. 25 reverse rows, and squats.
Mosey to flag.

MARY:
Al Gore until time.
ANNOUNCEMENTS:
None, but named a new FNG. Patch Adam’s
COT:
Talked about courage, what it is and what is isn’t. Teddy Roosevelt said “Courage is not having the strength to go on, it is going on when you don’t have the strength.

A Cardio Tour of the Project

AO: the-project
Q: OBrother
PAX: Haggis, Flying Dutchman, Biohack
FNGs: None
COUNT: 4
WARMUP:

Tempo Squats x 10
Tempo Merkins x 10
Projectivators from 11
Cherry Pickers x 5

THE THANG:

String of Pearls workout. Run between stations and do each exercise. On the way to each station someone calls jail break to sprint to the end and do burgers equal to the number of people who arrived after you.

Station 1 – Bell
3 sets
Box Rockets x 10
LBC x 20

Station 2 – K-25 Hill
11s with Merkins and Freddie Mercuries

Station 3 – Hill of 12 Pains
Lunge 2 Parking spaces, then do 10x Bigboys. Repeat 5 times

Station 4 – Amphitheater
3 sets
10x Catalina Wine mixers
10x Basilisks

Station 5 – Playground
10 Pullups

MARY:
20x Russian Twists
20x Flutter Kicks

ANNOUNCEMENTS:
None

COT:
There is a lot going on in the world between politics, natural disasters, and world events. I have seen a lot of conversations try and devolve into arguments recently. Just remember that every person on the other side of a conversation or discussion, no matter how heated, is just that, a person. Treat them that way instead of an enemy, an idiot, or an obstacle.