F3 Knoxville

Tag: Biohack

7 of Diamonds

AO: the-project
Q: Erector
PAX: Biohack, Boy George, Mathlete, OBrother, LeatherSquid, Flying Dutchman, Erector
FNGs: None
COUNT: 7
WARMUP: 10 Projectivators, 15 Mountain climbers, 10 tempo merkins, 15 Moroccan Night Club, 10 tempo squats, 5 cherry pickers

THE THANG: Mosey to the parking lot west of the library for the Seven of Diamonds. At each corner, perform the following exercises: 7 burpees, 14 merkins, 21 squats, 28 SSH, 21 2-ct Flutter kicks, 14 Carolina Dry Docks, 7 burpees.

MARY: No time

ANNOUNCEMENTS:

COT: I wished I had an encouraging word to share today, but a message was recently shared that I wanted to pass along. Do you memorize Bible scripture? It has been a very long time since I was intentional about this. I think that sometimes we take for granted the resources we have access to today: our Bible apps on our phones, our ministers, etc. These are important and can be helpful, but we can rely on these heavily, or at least I tend to do so. We see examples of people being commended for studying, like the noble Bereans in Acts 17:10-11. The Bereans verified what Paul taught them to confirm that it was in alignment with God’s word. Memorizing scripture can help us quickly recall the truth in God’s word. It can keep us from sinning because we can recall the commands of God. We also need to be cautious about trusting without verifying what we are taught from scripture. Paul cautions the elders in Ephesus:
‭‭Acts 20:29-32 NASB1995‬‬
[29] I know that after my departure savage wolves will come in among you, not sparing the flock; [30] and from among your own selves men will arise, speaking perverse things, to draw away the disciples after them. [31] Therefore be on the alert, remembering that night and day for a period of three years I did not cease to admonish each one with tears. [32] And now I commend you to God and to the word of His grace, which is able to build you up and to give you the inheritance among all those who are sanctified.
‭‭The wolves are disguised as sheep within the flock.
Matthew 7:15 NASB1995‬‬
[15] “Beware of the false prophets, who come to you in sheep’s clothing, but inwardly are ravenous wolves.
Study your Bibles frequently and commit its words to memory.

KEEP GETTING BETTER

AO: the-project
Q: Ocho
PAX: Biohack, Mathlete, Boy George, Flying Dutchman, Munge, Tom Tom, Erector, Rocket, slappy
FNGs: None
COUNT: 10
WARMUP:
14 SSH, 15 tempo squats, 10 tempo merkins, 15 LBAC frontwards, 15 LBAC reverse, 20 seconds to stretch out whatever you want.

THE THANG:
This Q is about accelerating the January Metric. We’re going to get BETTER at the January metric list. Running, Merkins, Core, & Squats.

Mosey to the Bell (explain on the run)
Dora:
Stop 1 – (This is the LONGEST stop. )
Partner A does reps of either: core, merkins, OR squats. Focus on only ONE per location. Core, merkins, or squats.
You can (and should) modify the “style”. (ie diamond merkins, one leg squats, Freddie’s, etc) The goal is simply to not stop, even if you modify.
Partner B runs one lap. When partner B returns, partner A runs and partner B works.
2 laps each.

Stop 2-
>From the bell, mosey to the pond.
At the pond, everyone must get a NEW dance partner.
Choose one of the exercises you didn’t do yet.
A works, B runs.
Laps are now 3 laps each at the pond.

Stop 3 –
Mosey to K25.
At K25 everyone must get a new dance partner.
Choose one of the exercises you haven’t done yet. Do it at the top.
Partner B runs down the hill and back up (intensify with a burpee). 4 laps.

RTF

MARY:
Basilisks, Boxcutters, Heels to Heaven, Freddy Mercuries, Knoxville Cherry Picker (just one).

ANNOUNCEMENTS:
Haw Ridge!, Rainbow Falls Ruck, Chainbreakers!

COT:
Scripture: “Put off your old self, which belongs to your former manner of life and is corrupt through deceitful desires, and be renewed in the spirit of your minds, and put on the new self, created after the likeness of God in true righteousness and holiness.” – Ephesians 4:22-24

Christian men are called to a life of constant improvement, leaving behind our old selves and embracing the new.
This is not merely a one-time act, but a daily decision to put off our old habits and mindsets and to put on the new, reflecting the image of God in true righteousness and holiness.
The old self, which we are called to put off, refers to our former way of life, corrupted by deceitful desires. These desires can lead us astray, causing us to act in ways that do not align with God’s will.
As men of God, we must recognize and confront these desires, turning away from temptation and towards the path of righteousness. Putting on the new self, created in the likeness of God, means allowing the Holy Spirit to transform our minds and hearts, leading us to live more like Jesus.
This process of renewal begins with a commitment to constant improvement, seeking God’s guidance and direction in every aspect of our lives.

As we strive for constant improvement, remember that this is not a solo endeavor. We are called to support and encourage one another, building each other up in love and accountability. Let us be examples of godly men, walking in the light and reflecting the love and grace of our heavenly Father.

**One practical challenge to KEEP GETTING BETTER: Keep AT LEAST one day on the Q calendar at all times. Commit to leading men in the gloom.**

In conclusion, let us heed the call to put off the old self and put on the new, embracing a life of constant improvement. Let us seek God’s guidance and support one another in this sacred journey, as we grow more like Jesus and reflect His image in our daily lives.

Pickle 🥒 love

AO: the-project
Q: Icey Hot
PAX: Ghost Flag (F3Knoxville), Biohack, slappy, Ocho, Mathlete, Flying Dutchman, Tom Tom, Mo Rocka (Joshua Miller), OBrother
FNGs: None
COUNT: 10
WARMUP:
Side straddle hops, Arm circles fwd and back, Torso rotations, Squats

THE THANG:

Mosey to freedom bell

Set 1 (20 rep)
– LBC
– Superman
– Pickle Pointer
– Heel Touches
– Toe Touches
– Pickle Pounders
– Hold plank/squat until everyone finishes

Mosey lower loop then pickup the six or hold plank/squat until everyone finishes

Set 2 (20 rep)
– Pickle pointer
– Flutter Kicks
– Bird Dog
– Mountain Climber
– Pickle pounder and reach
– One legged lifts
– Hold plank/squat until everyone finishes

Mosey lower loop then pickup the six or hold plank/squat until everyone finishes

Repeat Set 1 (15 reps)

Mosey lower loop then pickup the six or hold plank/squat until everyone finishes

Repeat Set 2 (15 reps)

Mosey to shovel flag

ANNOUNCEMENTS:
Convergence at worlds fair park 17Feb24
Escape Ha

COTS:

Are you going to God with your problems and asking that God give you the solution you desire or are you laying your troubles before God and seeking his will?

I know, I personally struggle with this. Most recently I have been pursuing new employment to cut back on my travels and time away from my family. I’ve been diligent in my prayers and seeking God. It was when my answer came not as a new job but as my current role putting things in my court to solve the problem and letting me do just that. I then realized this entire time I’ve been seeking God to solve things my way and not trusting in his infinite wisdom.

Proverbs 3: 5-6 states:
5.Trust in the LORD with all your heart; do not depend on your own understanding.
6.Seek his will in all you do, and he will show you which path to take.

John 3:30 (ESV) states:
He must increase, I must decrease

This is not a negative position even though it sounds like we must become less the realty is we can only become greater through him. Zach Williams’ song Less Like me chorus says it simply.
A little more like mercy, a little more like grace
A little more like kindness, goodness, love and faith
A little more like patience, a little more like peace
A little more like Jesus, a little less like me

Similar to what @Biohack said, are we seeking Gods wisdom like Solemn?

Heavy Cards

AO: the-project
Q: Biohack
PAX: Biohack, Tuba (Dylan Cox), Papa Lock, Flying Dutchman, Ocho, Tom Tom, 3-Peat (Carlos Rodriguez), OBrother, Munge
FNGs: None
COUNT: 9
WARMUP:
1. Projectivator
2. Tempo squats
3. Tempo merkins
4. Cherry Picker
5. Reach for the sky

THE THANG:

1. Mosey to recruiting center.
2. Carry a block to the theatre stairs.
3. Draw a card. Do the number of reps.
a. Hearts – Thrusters
b. Diamonds – Derkins
c. Spades – Curls
d. Clubs – Overhead press
4. After each card, run up and down the stairs and do a blockee.

MARY:
ANNOUNCEMENTS:
COT:

I ran this Q one year ago and shared this Word. I think it is worth sharing again.

I’ve been reading the Gospel of John and it has led me to reflect on my namesake, Andrew’s, role. Andrew is never considered one of the “main” disciples and is not mentioned nearly as much in the Gospels or the New Testament as Peter, James, John, or even Judas. However, the Gospels tell us he did some incredibly important things:

1. He was the first disciple called by Jesus.
2. He was a disciple of John the Baptist before John points him to Jesus.
3. He brought his brother Peter to Jesus.
4. He was a fisherman with Peter.
5. He brought the boy with the loaves and fish to Jesus so he could feed the 5,000.
6. He was the first disciple to claim Jesus was the Messiah.

Through these scattered and limited accounts of Andrew, we can draw a few conclusions:

1. He was seeking God — already a disciple of John the Baptist
2. He was a man of work — fisherman
3. He showed up — likely one of the main reasons he was called first by Jesus; he was there
4. When he saw the Truth, he spoke it — claiming Jesus was the Messiah
5. Perhaps most importantly, he brought people to Jesus. The Gospel of John tells us that he brought both his brother Peter and the boy with the food to Jesus and Jesus worked miracles through them both.

If we could simply do what Andrew did, what awesome legacy could we leave behind? Seek God, put in the work, be where you need to be, speak the Truth, and bring others to Jesus.

Carry Heavy Things

AO: the-project
Q: Mathlete
PAX: Biohack, LeatherSquid, Ocho, Flying Dutchman, OBrother, Mathlete, Ghost Flag (F3Knoxville)
FNGs: None
COUNT: 7

WARMUP:
Tempo squats, LBACs, Grady corn, tempo merkins, mountain climbers, cherry pickers
THE THANG:
Heavy things: 45# plate, 35# plate, 60# sandbag, 55# Jerry can, 53# kettlebell, 35# kettlebell, 50# bucket of sand, 30# cat litter jug
pick up heavy things, take to a cone, do 15 of the exercise, carry back. Farmer carry on alternating hands as best you can.
exercises: toe merkins, blockees, LBCs, shrugs, OHP, Lunges, squats, thrusters, Rows
MARY:
Flutter kicks, protractors, basilisks
ANNOUNCEMENTS:
convergence, EfHR
COT:
doing hard things is inevitable. They will come find you, so instead go find them and practice. Grit isn’t an inborn trait, but a developed capability. I see hard things in three broad categories: physical strain (an F3 specialty), mental strain (such as enduring prolonged pain and discomfort e.g., fasting), and learning/changing strain (enduring doing things you’re not good at). Probably not airtight categories, but they help me sort out what I need to work on.
So get out there and do hard things so you’ll be good at it when the hard things comes and finds you.