F3 Knoxville

Tag: Biohack

Equip for life

  • THE SCENE: cloudy with a chance of a orange moon
    F3 WELCOME & DISCLAIMER
    WARM-O-RAMA:
    Did the Albatross wings
  • Forward arm circles (4 count 20 rep)
  • Backward arm circles ” ” “
  • Seal claps ”  ” “
  • Overhead claps ” ” “
  • 20 Bat wings
  • Moroccan night clubs (4 count 20 rep)
  • 10 Knoxville cherry pickers
  • 10 Chattanooga  cherry pickers
  • Chinooks (4 count 20 rep)
  • Albatross wings  (4 count 20 rep)

   Tha- THANG 

Mosey to Pool wall

  • 47 mike Tyson
  • Bear crawl to other end
  • 47 Superman Merkins

Then in front of Pool wall 47 Alligator merkins  towards the playground

Finished with 28 pullups and 280 seconds plank hold

4 circuit of 7 pull ups and 1 minute plank hold

COUNT-OFF & NAME-O-RAMA

MARY: did a jailbreak sprint

Some basselt and Al gore holds

 

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

Every generation has to equip themselves for fitness, work ect (proper clothes)

And every generation has to also face new evil/obstacles that come .. we as HIM need to properly equip ourselves with the whole Armor of God so we can go forth to help the next generation.

Heavy Grumble, Grumble @ RAMPART

THE SCENE: Beautiful 68 degrees, very nice
F3 WELCOME & DISCLAIMER

  • Welcome to F3: Fitness/Fellowship/Faith
  • My name is Skeletor
  • Couple of things before we begin:
    • Not a professional
    • You’re here on your own volition
    • I don’t know the injuries you may or may not have – so modify as you need. Push yourselves don’t hurt yourselves and push the men around you when they need it.
  • FREE.99


WARM-O-RAMA:

  • SSH: 10 x 4 IC
  • Tempo Merkin: 5 IC
  • Mountain Climber: 5 x 4 IC
  • 4 count cherry pickers
  • Tempo Squat: 5 x 4 IC
  • Baby Arm Circles: 10 x 4 F & 10 x 4 B
  • Moroccan night club 6 x 4 IC
  • Chattanooga cherry picker 6 x 4 IC
  • SSH: 10 x 4 IC

THA-THANG:

Carry heavy things as a team or individually to each post.

  1. Mosey to baseball field parking lot
  • 1/2 group “peoples chair” as long as it takes for the other half to finish 20 squats
  • 1/2 group 20 squats

Switch Rinse repeat until everyone gets 100 squats

2. Mosey to track sandbags have to go up and down

  • @ track 5 burpees
  • @playground 5 burpees

Rinse and repeat to 4, 3, 2, end at 1 on the track.

3. Mosey with sandbags to top of track

  • 5 merkins
  • 5 big boys

Rinse and repeat to 4,3,2,1

4. Mosey with sandbags to bottom of track

  • 5 – 4 count American hammers
  • 5  – 4 count flutter kicks

Rinse and repeat to 4,3,2,1

Lap #2

5. Mosey to mid field with sandbags

  • Pax in a single file line, plenty of space between. 1st man deadlifts the 60# sandbag and toss over head for the next man, then drop to plank the heavy bag travels to the end of the line. When all men are in plank, drag 40# sandbag under your body with opposite arm to the next man.
  • Recover, rinse, repeat. Modify to hold Al Gore, and drag the bag back up to first man between the legs of each man. 

6. Mosey with sandbags to picnic tables under awning

  • 5 – 4 count Rocky balboas
  • 5 dips

Rinse and repeat to 4,3,2,1

RTB with sandbags

MARY:

Stretch sesh with Skeletor

3 – 4 count cherry pickers extend to hold and stretch

3 – 4 count slow windmills for the stretch

3-4 count Sprinkler

COUNT-OFF & NAME-O-RAMA

8 strong

Bobbitt, Olive Oil, Wingman, Mathlete, Biohack, Snaggletooth, Skewer, Skeletor

CIRCLE OF TRUST/BOM:

That was a hard thing gentlemen. THANK YOU FOR GIVING YOUR ALL. Most men are still asleep waiting to face the day. You have already went to battle and won. The COT today is brought to you by the Apostle Paul.

Key verse Eph 5:20

Eph 5:18  And do not get drunk with wine, for that is excess, but be filled with the Spirit,

Eph 5:19  speaking to one another in psalms and hymns and spiritual songs, singing and making melody with your heart to the Lord;

Eph 5:20  always giving thanks for all things in the name of our Lord Jesus Christ to God, even the Father;

Eph 5:21  and be subject to one another in the fear of Christ.

It’s easy to have a melody in your heart singing to the Lord when things are all good, but when things go wrong our flesh desires to rebel. Instead of focusing on the negative aspects of your situation, thank the Lord for your trials and trouble.

I love the closing thought in verse 21 as well. How do we as brothers ensure that we are holding this standard of giving thanks to the Lord? Be subject to one another in the fear of Christ. That’s accountability right there. That’s why F3 exists to be a helper for your brothers.

Rom 8:35  Who will separate us from the love of Christ? Will tribulation, or distress, or persecution, or famine, or nakedness, or peril, or sword?

Rom 8:36  Just as it is written, “FOR YOUR SAKE WE ARE BEING PUT TO DEATH ALL DAY LONG; WE WERE CONSIDERED AS SHEEP TO BE SLAUGHTERED.”

Rom 8:37  But in all these things we overwhelmingly conquer through Him who loved us.

Give thanks to Him for the good, for the bad, for the mundane, for the Joy. He alone is worthy. THANK YOU LORD.

MOLESKIN:
This was my VQ, and what an honor to Q at Rampart. Looking forward to many more.
ANNOUNCEMENTS:
Official #Rampart AO open May 30 @7am. Invite those FNG’s  it’s a great opportunity to get them some exposure without getting up before the rooster.

Men of AO project have shown up in force to support Rampart. Let’s show them some love by making an appearance at the Project this coming Tuesday May 24th @5:30am

 

HEAVY Q @ THE PROJECT

THE SCENE: 66 and gloomy
F3 WELCOME & DISCLAIMER – DONE.
WARM-O-RAMA:
2. Projectivator x7
3. Tempo Squat x7
4. Tempo Merk x5
5. Mtn Climber x10
6. LBAC F/B X7
7. Moroccan x7
8. Grady Corns x7
9. Chattanooga Cherry Pickers x7
10. Burpees 5 OYO
11. Knoxville Cherry Pickers 5-IC
12. Stretch OYO
13. Mosey to Playground

THA-THANG:

• Playground: 5 pull-ups/20 merkins (2X)
• MUCHO CHESTO @ Amphitheater: 10 – merkins, 10 – wide merkins, 10 – diamond merkins, 10 – stagger right, 10 – stagger left (hold plank – someone lead until 6) (rinse/repeat)
• Mosey to RC
• FLORA 1-2-3 (partner up, 1CMU/PAX)
o Upper: P1 – 100 Diamond Merk (switch every 10)
 P2 – Plank on CMU
 P1+P2 Lap around Parking Lot with CMU
o CORE: P1 – 200 LBC (switch every 20)
 P2 – Hold legs 6” w/ CMU above head
 P1+P2 Lap around Parking Lot with CMU
o LOWER: P1 – 300 Squats w/ CMU (switch every 25)
 P2 – Al Gore with CMU
 P1+P2 Lap around Parking Lot with CMU

Mosey to Playground – 5 pull-ups+20 BBS+5 pull-ups

MARY:

PAX Choice: Hello Dolly, Side crunches (both sides, obviously), Flutterkicks, Mountain Climbers, Freddy Mercury, Heals-to-heaven

COUNT-OFF & NAME-O-RAMA
6STRONG: Kick, Rocket, Biohack, Bobbit, Mathlete, and Snaggletooth

CIRCLE OF TRUST/BOM:

I shared about a personal family issue that we had prayed about last week. And it necessitates the urgency of speaking to our children about things we may not feel ready to put on them. These are things that I am needing to teach to my children now:

  1. Life is hard. We are born into a world at war. We have an enemy of our souls that is ultimately behind the evil, brokenness, and tragedy in our fallen world.
  2. You are not the center of the universe – God is. And life in/with HIM is truly life – an adventure and a romance.
  3. You are not in control – but you have a role to play in how things unfold and how His Kingdom advances. Everything about who you are is created by purposeful design for such a time and place as this.

MOLESKIN:
The above COT/BOM is not original to me. I learned it from John Eldredge, author of Wild at Heart and several other books. 

Thank you for your friendship and prayers, brothers.

ANNOUNCEMENTS:
FIRST EVER VQ at Rampart tomorrow!

Family Q coming up – see Slack.

Other stuff too.

Holding on to what you have

THE SCENE: Crisp, cool May Morning with a full moon overhead
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

  • Hairy Rockettes
  • Windmills
  • Tempo squats
  • SSH
  • Moroccan Night Clubs
  • Cherry Pickers for Three-peat

THA-THANG:

  • Mosey to the pool wall
    • 5 wall-ups
    • 4 reps of 8-ct pulse merkins
  • Mosey to the playground
    • 5 pull ups
    • 10 box cutters
    • 10 heels to heaven
  • Mosey to the Amphitheater
    • 10 box jumps
    • 30 merkins
  • Mosey to the Library
    • 5 Decline Dry-docks
    • 10 bobby hurleys
    • 10 Iron mikes
  • Hold plank for the 6, repeat 3 more times
  • Unwind going backwards through
    • Amphitheater – 10 merkins, 5 box jumps
    • playground – 5 heels to heaven, 5 box cutters, 2 pull ups
    • Pool wall – 2 8-ct pulse merkins, 2 wall ups
  • RTF

MARY:
A few sets with some PAX leading
COUNT-OFF & NAME-O-RAMA
CIRCLE OF TRUST/BOM:

In an essay titled “Membership,” which is an excellent read or listen, C.S. Lewis begins by discussing (in context I won’t attempt to replicate) the “modern” tendency to eliminate solitude. He sees it everywhere, even in the University, where he experienced an undergraduate college of 12 men who knew each other intimately. Even “before the war,” he says, “the typical undergraduate society had come to be a mixed audience of one or two hundred students assembled in a public hall to hear a lecture from some visiting celebrity.” He laments “the crowd of busybodies, self-appointed masters of ceremony, whose life is devoted to destroying solitude wherever solitude still exists.” If one of the great minds of the past were to be born “today”, he would quickly be “cured”. “And even where the planners fail and someone is left physically by himself, the wireless has seen to it that he will be–in a sense not intended by Scipio–never less alone than when alone. We live, in fact, in a world starved for solitude, silence, and privacy: and therefore starved for meditation and true friendship.”

This line struck me. It’s something that I have been struggling with lately. The family is busy busy busy, and I am adding stuff on top, so I am tired. And in my weariness, I have sacrificed the one time of solitude left to me, the early morning, in the name of an extra half hour of sleep. If, at the outset, I had seen this as the cost of all the activities, I might have been more discerning, but rarely are we granted such insight. So now, I stand to rebuild a habit I once had, to take time each day in solitude to spend time in reading, contemplation, and prayer.

I bring it to you today so that each man might reflect on his own trajectory. I hope this anecdote might grant you time to guard yourself from losing a hard won habit that is on the wane. Remember that nothing in this world is lasting, but if we invest in maintaining something, it lasts a heck of a lot longer.

Matthew 6:19-20

19 “Do not lay up for yourselves treasures on earth, where  moth and rust  destroy and where thieves break in and steal, 20 but lay up for yourselves treasures in heaven, where neither moth nor rust destroys and where thieves do not break in and steal. 21 For where your treasure is, there your heart will be also.

MOLESKIN:
By my count, you ought to have more than 200 merkins and 20 pull ups. Finish up the plank and you’ll have a trident.
ANNOUNCEMENTS:
Shamrock AOQ change on May 25, Rampart Skeletor VQ on May 23rd, Rampart launch May 30th.

Family workout:remember God’s promises

THE SCENE: nice and sunny
F3 WELCOME & DISCLAIMER
WARM-O-RAMA: 

  • 10 baby arm circles
  • 10  side saddle hops
  • 10 mountain climber
  • 10 superman

THA-THANG:

  • Relay race
  • Tug a war
  • Floor is lava had to use the monkey bars to cross the lava
  • Climb an slide
  • Bear soccer: while bear crawling had to move a yoga ball up a hill. The other team attempted to keep it down
  • Hot potato : 2 minute timer, pass a 12 pound Kettle ball around the circle as many times possible

MARY:
COUNT-OFF & NAME-O-RAMA
Some of them: Chicken Lady, Go Kart, Kitten, Nerf, Buttercup, Sunflower, Race Ace, Skywalker, Optimus, Cheetah Speed, golden eagle,  (plus FNGs: 5) Juggernaut, Peregrine falcon, and Golden Eagle, Nutcracker, wolf, Dinger.

CIRCLE OF TRUST/BOM:
God will always keep his promises. A way he shows that is by creating a rainbow.. yesterday with the heavy rainstorm  several us saw a single,  double,  and even a triple rainbow
MOLESKIN:
ANNOUNCEMENTS: