F3 Knoxville

Tag: Biohack

HIM Equip 4 life

THE SCENE:  cloudy with a chance of a Orange moon
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
The PAX did the Albatross wings  in cadence  (See the F3 exercise Lexicon) excluded the front raises, overhead press and the 45 ° hold

THA-THANG:
Mosey to the pool wall for

  • 47 Mike Tyson
  • 1 bear  crawl
  • 47 Superman Merkins
  • Then recovered and walked to the front of the pool wall for
  • 47 Alligator merkins towards the playground
  • recovered with name one thing your grateful for
  • Then did Pull/Plank
  • 4 circuit of 7 pullups then 1 minute hold
  • MARY:
    Some Al-gore hold
  • Some flutter kick
  • Sprint jail break
  • Some American Hammers
  • Some Basselets
    COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:

Finally, my brethren, be strong in the Lord and in the power of His might. Put on the whole armor of God, that you may be able to stand against the wiles of the devil. For we do not wrestle against flesh and blood, but against principalities, against powers, against the rulers of the darkness of this age, against spiritual hosts of wickedness in the heavenly places. Therefore take up the whole armor of God, that you may be able to withstand in the evil day, and having done all, to stand. Stand therefore, having girded your waist with truth, having put on the breastplate of righteousness, and having shod your feet with the preparation of the gospel of peace; above all, taking the shield of faith with which you will be able to quench all the fiery darts of the wicked one. And take the helmet of salvation, and the sword of the Spirit, which is the word of God; praying always with all prayer and supplication in the Spirit, being watchful to this end with all perseverance and supplication for all the saints—
Ephesians 6:10‭-‬18

MOLESKIN:
This PAX showed up equipped to get stronger and meet there challenges . The HIM equips for his occupation

Likewise we need to daily equip ourselves with the whole Armor of God so we can be equipped to stand against evil as well as help those in our lives to stand as well.

By teaching the next generation,  our spouse how to also stand against the evils and challenges to come

A work of your hands

THE SCENE: Cloudy with a chance of lightning.  No rain
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

  1. Projectivator
  2. Overhead clap
  3. Seal squat
  4. Basilisk
  5. Merkins

THA-THANG:

  1. Mosey to the playground
  2. Ring of fire (pushups) w/ one PAX taking turns doing 5 pull ups
  3. Mosey to blocks
  4. Carry blocks to steps
  5. Enjoy the steps (25 reps each):
    1. Curls
    2. Squats
    3. Overhead Press
    4. American Hammer (2 count)
    5. Tricep extensions
    6. Heavy LBCs
  6. Ring of fire (heavy squats) w/ one PAX taking his block to the top of the stairs and doing a blockee
  7. Enjoy the steps (11 reps each):
    1. Curls
    2. Squats
    3. Overhead Press
    4. American Hammer (2 count)
    5. Tricep extensions
    6. Heavy LBCs
  8. Return equipment
  9. Mosey to the playground
  10. Ring of fire (pushups) w/ two PAX taking turns doing 5 pull ups
  11. RTB
    MARY:
    Boy George, Borg, and Mathlete led some ab exercises

    CIRCLE OF TRUST/BOM:
    Isaiah 2:6 (context: end times; judgement day)

    For you have rejected your people,

    the house of Jacob,

    because they are full of things from the east

    and of fortune-tellers like the Philistines,

    and they strike hands with the children of foreigners.

    7 Their land is filled with silver and gold,

    and there is no end to their treasures;

    their land is filled with horses,

    and there is no end to their chariots.

    8 Their land is filled with idols;

    they bow down to the work of their hands,

    to what their own fingers have made.

    9 So man is humbled,

    and each one is brought low—

    do not forgive them!

    10 Enter into the rock

    and hide in the dust

    from before the terror of the Lord,

    and from the splendor of his majesty.

    11 The haughty looks of man shall be brought low,

    and the lofty pride of men shall be humbled,

    and the Lord alone will be exalted in that day.

    12 For the Lord of hosts has a day

    against all that is proud and lofty,

    against all that is lifted up—and it shall be brought low;

     

    Thesis:  What idols do we have? What works of our hands are we worshiping?

    ANNOUNCEMENTS:
    Family workout:  8am July 9th, Shield lock backpacking trip July 15-16, Shield lock pool party August 6th

Flee Temptations

THE SCENE: muggy, like pea soup
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Projectivator from 7, 15 Mountain climbers, 10 tempo merkins, 15 Moroccan night club, 15 Imperial walkers, 10 tempo squats
THA-THANG:

Mosey to the friendship bell for 11s: decline merkins and box jumps/step ups.

Mosey to the hill by ORAU. Perform single exercise and the run up the hill and back down. On the next trip up, Bernie Sanders. Alternate between running and Bernie. Do three rounds.

  • 25 merkins
  • 25 squats
  • 25 2-ct flutter kicks

Mosey east to get to the playground. Repeat until time is called.

  • 5 burpees
  • 5 pull-ups

MARY:
Heels to Heaven, side crunches, LBCs, Protractor
COUNT-OFF & NAME-O-RAMA
6 studs got it down this morning at the Project.
CIRCLE OF TRUST/BOM:
“Now it happened one day that he went into the house to do his work, and none of the men of the household was there inside. She caught him by his garment, saying, “Lie with me!” And he left his garment in her hand and fled, and went outside.” – Genesis 39:11‭-‬12 NASB1995

Joseph was tempted by Potiphar’s wife daily to betray his master and sin against God. Joseph tried to avoid the temptation by staying away, but she persisted to the point of grabbing him by his clothes. Joseph knew the only way to resist was to literally turn the other way and run.

No matter what temptation we may encounter, use the example of Joseph and run away from it!

MOLESKIN:
We missed our comrades who are traveling. Be safe!
ANNOUNCEMENTS:
Family workout Saturday.

A square sixer

THE SCENE: Nice for June. Low 70s and not too muggy.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

  • Projectivators (from 6)
  • Tempo squats
  • Hairy Rockettes
  • Moroccan night clubs
  • Tempo Merkins
  • Mountain climbers

THA-THANG:

  • Mosey to pool wall
  • 6 wall-ups, 6 Bobby Hurleys x3
  • Mosey to Recruiting Center
  • Circuit Work – 6 each
    • Tire Flips
    • Black Betty’s
    • Ball slam
    • Double unders
    • Thrusters
    • Burpee jump overs
  • Farmer carry a block to the theater steps
  • 6 reps, run the stairs, stack another til we do em all.
    • Curls
    • OHP
    • Rows
    • Tris
    • Good mornings
    • Squats
  • Farmer Carry to RC
  • Repeat the circuit
  • Mosey back to pool wall
  • 6 wall-ups, 6 Bobby Hurleys x3

Ring of Fire up to 6 and back down

MARY:
1 LBC OYO
COUNT-OFF & NAME-O-RAMA
Use the TAGS on right-side to record PAX (BE SURE TO INCLUDE YOURSELF) in attendance. Be sure to select the AO in CATEGORY above TAGS and then delete these notes!
CIRCLE OF TRUST/BOM:

I have been married for 13 years, and after all that time, I am still struggling to learn to pray with my wife. This problem has several parts.

In the current moment of this age, the culture has a lot to say about how men should treat women as equals, peers. Mix into that some vague sense of chivalry and romanticism, and I found it easy during courtship to employ more of a friends with benefits model that faded into a more serious relationship, rather than a stronger assertion of myself as the one courting and she being courted.

The next factor is related to our family position. My wife is the oldest of six, while I am third of four with a sister as the oldest, and she was a year ahead of me in school until she took a co-op. So, there was a natural way that we fell into a familiar model for both of us. We were peers, by culture, and by habit, it was my tendency to defer to her and it was not her habit to submit to me.

Finally, there was our starting point. When we were first married, I was immature in my faith, above average in head knowledge but severely lacking in practice, having largely drifted away during my college years, while my wife had regularly participated with a church in Cookeville. During the 12 weeks leading up to my marriage during officer candidate school, I had come to realize, through adversity, my need for the support of my heavenly Father, but I had a lot of inertia to overcome. My wife played a key role in getting me back to church and involved with a church community, giving me those first few ounces of momentum that I am still building on today.

So, in my head, the idea that I would lead her, be an authority over her, especially in the area of faith, just wasn’t really even present outside of this purely intellectual version that I had picked up from things other than my experience.

But, as time marched on, and I grew in the practice of my faith, it became increasingly clear how our current model was failing. For a family to function well, to pull together, it needs a leader, not a parental council. And for all my wife’s virtues and talents, and she has many, she isn’t the one for the job. It has never been in her nature. I have spent a lot of time trying to skirt this problem, to share the responsibility and thus preserve our peer model. The results have been exhausting for us both. Even though in other aspects of my life, I have seen success as a leader, and I haven’t shied from the responsibility, in this most important area, I struggle. The admixture of cultural guilt, love and respect for my wife, and fear of conflict and failure has frequently held my tongue when I should have spoken or stayed my hand when I should have acted.

For a few years now, I have been aware that the absence of prayer in my married life is a problem. But for the first 12 years of my marriage, we didn’t pray together, so starting proved to be very challenging. It demands both of us to give our undivided attention. It feels unfamiliar and awkward. Neither of us has a reference to start from, an idea of what it should sound like or how long it should take. It is always easier not to do it, to go do the familiar and necessary things like cooking or dishes or whatever. And I had tried before to get us started with a grand plan that fell apart after two days.

But with a few nudges from this group and a dramatic shift in expectations from me, I think we are finally getting a little momentum, and it already feels like a game changer. The mood of the whole house is shifting in ways that I never would have expected or even thought possible. This single act of leadership, just between her and me, is already putting out shoots all over the place. So, I want to encourage you. Don’t underestimate the power and influence of one little habit, especially when you are dealing with prayer. And on the flip side, don’t be discouraged when it takes you time to figure it out, when you try and fail. Remember that God knows the right time and place, and he will open the door at just that moment. But if you don’t stand there, knocking, asking, seeking, the opportunity he gives you will pass you by.
MOLESKIN:
Kickflip solved the puzzle – my 36th birthday, so sixy.
ANNOUNCEMENTS:
Convergence in two days, Family workout next weekend (biohack Q), ShieldLock campout Friday after that, Dad Camp August 15thish

Hawks

THE SCENE:  62 and clear.
F3 WELCOME & DISCLAIMER:  Administered.
WARM-O-RAMA: 

  • Knox CP
  • M Nightclub
  • Fence steppers
  • Pendulum lunges
  • Scrape the tip
  • Double-tap squat
  • Mosey to the playground:  5 pull-ups + 1:05 plank + 5 pull-ups + 1:05 plank + 3 pull-ups

THA THANG:

Mosey to the parking lot – split into 2 teams.  One die with numbers 1,2,3.

Team 1 rolls the die, then runs that number of laps up the stairs and back around.

While Team 1 runs, Team 2 works through the exercises until laps are completed.

When first man from Team 1 returns from laps, other team rolls.

When list is complete, knock down a cone and start again.

* Also…there is a timer set for 2 minutes.  Every 2 minutes stop and do 15 merkins *

Repeato for 25 minutes.

Exercises:

  • 10 Monkey Humpers (4-count)
  • 15 Mountain climbers (4-count)
  • 10 Iron Mikes (10 each leg)
  • 15 Side crunches (15 each side)
  • 15 Squat jump 180s
  • 15 BBS
  • 15 Double-tap squats
  • 20 Dollys (4-count)
  • 10 Pendulum lunges (10 each side)
  • 20 LBCs

MARY:

Mosey to the playground:  5 pull-ups + 15 diamonds + 5 pull-ups + 10 diamonds + 3 pull-ups + 2:10 seconds plank

COUNT-OFF & NAME-O-RAMA

Me and 9 of the best men I know

CIRCLE OF TRUST/BOM:

Genghis Khan was out with a Mongol hunting party.  He was riding his horse and on his wrist sat his faithful hawk.  After a long day of hunting, he saw water dripping on a rockface and dismounted to drink.  While he was filling a cup, his hawk left his arm and flew.  The water trickled into the cup frustratingly slowly, drip by drip – and just as the water came to the top and Khan raised it to his lips, the hawk flew by and knocked it out of his hand.  He picked the cup up and began to refill it.  This time, just as the cup was half full, he brought it again to his lips, but again the hawk swooped down and knocked it out of his hand.  A third time, he filled the cup and a third time the hawk swooped down – but this time Khan was ready and struck the bird with his sword.

Instead of waiting for the drips to fill his cup yet again, he decided to climb the steep hillside and dip water where the stream pooled.  When he reached the place, he found that there was indeed a pool of water; but lying in that pool was a large, dead, venomous snake.  From the hawk’s vantagepoint, it could see the hazard.  This faithful bird was trying to protect him from a danger that he could not see.  

When you lock shields with other men, one of the benefits you get is their perspective.  They can see your blind spots.  They can see your foolishness.  They can be your hawks – flying near you, perceiving what you cannot, protecting you from a danger that you do not even see.  What a treasure!  What an advantage in life!  That is iron sharpening iron.  You invite men to watch your six – as you watch theirs.

Having access to this benefit requires three things that most men are not comfortable with – and each takes courage.

  • Vulnerability.  On the receiving end, you only experience the benefit to the degree to which you are vulnerable about your struggles, vices, fears, and dreams.  When you courageously share those things, that’s when real movement toward advantage can happen.
  • Candidness.  Being willing to speak a hard truth into another man’s life to his face takes courage.  Like the flying hawk that sees the venomous snake – your duty to that man is to warn him of folly and danger.  Your words may anger that man or cause him shame – but what a gift you have given him.

Prov 27:6, Wounds from a friend can be trusted

Prov 27:9, The pleasantness of a friend springs from their heartfelt advice

  • Humility.  A willingness to receive a tough critique with humility and the recognition that those you’ve locked shields with might, 1) know what’s better for you, 2) see hazards that you cannot, and/or 3) see through your BS.

My encouragement today is to find men in your life to lock shields with.  In order to get the full benefit of their perspective, you’ll need to be courageously vulnerable with them and accept their input with humility.  In order to be a valuable counselor to them, you’ll have to be willing to be courageously candid with them about their faults. 

Prov 27:17, As iron sharpens iron, so one man sharpens another.

MOLESKIN:

Nice to have Cheney with us from downrange!  Borg crushed it today!

ANNOUNCEMENTS:

  • Convergence July 2
  • Family Workout July 9
  • Shield Lock backpacking trip July 15-16