Biohack – Page 2 – F3 Knoxville

[cvproject] Dutch Birthday Q

August 5, 2025 BackBlasts

AO: cv-the-project
Q: Flying Dutchman
PAX: Lt. Dan, Flying Dutchman, 3-Peat (Carlos Rodriguez), Baby Face, Biohack, Boy George, Erector, Mathlete, Ocho, Squeaker, Tom Tom, TombRaider
FNGs: None
COUNT: 12
WARMUP:
Big arm circles, arm and shoulder stretch, Moroccan nightclub, tempo squats, Willie Mays Hays, SSH, Cherry pickers.
THE THANG:
Mosey to park. Cones set up at the 10, 20, 40 yard lines.
25 merkins, fun to 1st cone and back, 25 merkins, run to 2nd cone and back, 25 merkins run to 3rd cone and back. 25 squats run to 1st cone and back, 25 squats run to 2nd cone and back, 25 squats run to 3rd cone and back. 15 big boys run to 1st cone and back, 15 big boys run to 2nd cone and back, 15 big boys run to 3rd cone and back.
Repeat pattern for following:
25 wide arm merkins
10 each leg lunges
25 crunches
25 diamond merkins
20 Bobby Hurleys
25 four count flutters
Gather in circle for a merkin ring of fire.
MARY:
Box cutters
Monkey humpers
ANNOUNCEMENTS:

COT:
I discussed turning 59 and how I couldn’t help but reflect on my life. Thinking back to all of the good times and bad times, good decisions, bad decisions, successes, failures, happy memories and heart aches. Everything I have ever done or felt has shaped me into the person I am today. Even the heart ache has molded me. My hope and prayer is that i am a good man, a Godly man, a good friend, husband and father. I then read Joshua 14: 10-12.

[cv-lostpearls] Back to school!

August 5, 2025 BackBlasts

AO: cv-lostpearls
Q: Biohack
PAX: Mathlete, Biohack, Bail Bonds, flyball, Mooch
FNGs: None
COUNT: 5
WARMUP:
-Projectivator
-Tempo squats
-Tempo merkins
-Cherry pickers

THE THANG:

-Run to Clinton Elementary School
–Bear crawl for Kindergarten
–Do a merkin/big boy pyramid for grades 1-6 running up the stairs each time

-Run to Clinton Middle School
–Do a squat/LBC pyramid for grades 6-8 running up the ramp each time

-Run to the football field
–Do a merkin/big boy pyramid for grades 9-12 running up the hill to the upper parking lot each time

-Run back to the park
-Climb the bleachers with a burpee at each step
-Lunge up the next bleachers

-Return to flag

MARY:
-30 shoulder taps
-20 shoulder taps

ANNOUNCEMENTS:

COT:
As our children go back to school, we should remember what they go through and how they feel so we can support them.

Additionally, we should remember Proverbs 22:6: “Train up a child in the way he should go; even when he is old he will not depart from it.” This is a charge laid upon us as fathers. We cannot outsource this to the school nor the church. We must train them. The responsibility likes with us.

[cvproject] 525 – Jan/Jul Metric

July 24, 2025 BackBlasts

AO: cv-the-project
Q: Ocho
PAX: Tom Tom, TombRaider, Mathlete, Erector, Mooch, Boy George, Biohack
FNGs: None
COUNT: 8
It was a balmy July morning. The temperature felt somewhere between the inside of a microwave burrito and a wet sock in a toaster. But eight men were there. Eight of the strongest, bravest, surest men. And they came to work.

WARMUP:
Shoulder stretches, Phelps, Willie Mayes Hayes, SSH, Tempo Squats, Tempo Merkins, Gentle Yog (w/ Bernies, Karaoke, Butt-Kickers, & High Knees)

THE THANG:
You v You

Set a 30 min timer. Every PAX will do the following exercises in sets of 25. After 25 reps, run 25 yards, do 2 burpees, and run back. Repeat until time runs out. (E.g. 25 curls, run, 2 burpees, 25 curls, etc.)

150 Curls
125 Squats
100 OHP
75 Kettle Swings
50 Thrusters
25 Blockees

MARY:
We had time for this little vixen. She gave us Flutter Kicks, LBCs, and Basilisks.

ANNOUNCEMENTS:
Flag Handoff Aug 7
Dad Camp sign up is live.

COT:
Today’s workout is “You vs You,” where we push ourselves to be better than yesterday. It’s also my third anniversary with F3. This group has sharpened me—physically, mentally, and spiritually—because I kept showing up. Today, let’s talk about endurance, the grit to keep coming back, no matter how tough it gets.
Hebrews 12:1 (ESV): “Therefore, since we are surrounded by so great a cloud of witnesses, let us also lay aside every weight, and sin which clings so closely, and let us run with endurance the race that is set before us.”
This verse reminds us life is a marathon, not a sprint. We endure by shedding distractions and sin, fixing our eyes on the goal—Jesus—and pressing on, step by step.

Endurance isn’t just about muscles; it’s about heart. F3 teaches us to show up, even when it’s cold, early, or we’re sore. Why? Accountability. Iron sharpens iron.

So PRESS. ON.

[cvproject] Ultimate Frisbee

July 15, 2025 BackBlasts

AO: cv-the-project
Q: Biohack
PAX: Mathlete, Ocho, Nosedive, Baby Face, Lt. Dan, flyball, Tom Tom, Mooch, Munge, Biohack, Nerf, WildThing
FNGs: None
COUNT: 12
WARMUP:
-Projectivator
-Tempo squats
-Tempo merkins
-Cherry pickers

THE THANG:
Mosey to the high school parking lot.

Ultimate Frisbee game. Everyone does a burpee on each turnover. When someone scores, they call out an exercise and number of reps.

MARY:

ANNOUNCEMENTS:

COT:
We are now a new region, F3 Clinch Valley! Our focus will be on furthering the mission of F3 to plant, serve, and grow small workout groups to invigorate male community leadership.

Our SLT is meeting weekly for the next few weeks to come together as a team and build plans to accomplish this. We would like your prayers and help as we move to plant new AOs and bring in the next generation of men who will be transformed by F3.

The Madison Hotels Decathlon: Team Billy vs Team Eric

July 10, 2025 BackBlasts

AO: the-project
Q: Nosedive
PAX: Mathlete, Baby Face, Munge, Biohack, Lt. Dan, Ocho, Tom Tom, TombRaider
FNGs: None
COUNT: 9
WARMUP:
Side Straddle Hops x15
Hairy Rockettes x15
Moroccan Night Clubs x15
Tempo Squats x15
Cherry Pickers x5

THE THANG:
Mosey over to the CMUs
Separate into 2 teams (Team Billy and Team Eric)
Teams gain 1 point every time a player completes an exercise listed on a drawn index card, runs down to the far wall of the parking lot and back to simulate putting a bag of flaming dog poo on Old Man Clemens’s porch, followed by 10 Merkins
2 points can be gained if a player carries his CMU with him across the parking lot and completes 5 (each leg) Sloppy Joes (Cotton-Eyed Joes, but extra sloppy)
CMU workouts included: squats, American hammers, dips, heavy box cutters, derkins, chest presses, heavy Freddies, triceps, heavy lunges, we’re not worthies, grave diggers, blockees, murder bunnies, big boys, upright rows, and overhead presses (w/ optional saying “O’Doyle rules!” with each rep)
Team Eric won, but Carl got the company in the end
Mosey back to the flag following the imaginary penguin

MARY:
No time

ANNOUNCEMENTS:
Convergence this Saturday 7-12-25!!!

COT:
July 7 – My Utmost For His Highest by Oswald Chambers – All Noble Things Are Difficult
“Thank God He does give us difficult things to do! His salvation is a glad thing, but it is also a heroic, holy thing. It tests us for all we are worth.”
Failure is part of getting better