F3 Knoxville

Tag: Biohack

Maturity

THE SCENE: mid 20s and clear at the Project.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
15 SSH, 15 Mountain climbers, 10 tempo merkins, 15 Imperial walkers, 10 tempo squats 15 Moroccan night club
THA-THANG:

Mosey to amphitheatre for:

Pyramid- perform first exercise and make a lap around the creek. Each round add an exercise until all exercises are performed. Start dropping the first exercise each round beginning on round 5 and continue to descend each round.

  • 20 Merkins
  • 20 squats
  • 20 burpees
  • 20 Freddie Mercury (4-ct)

Mosey to the playground for a few pullups and then head back to the flag.

MARY:
Variations of planks.
COUNT-OFF & NAME-O-RAMA
8 PAX today.
CIRCLE OF TRUST/BOM:
The message for today is about maturity. Burpees are not for the physically immature. A couch potato can’t just bust out 20 burpees without some work. The Bible has a message on spiritual maturity. Heb. 5:12-6:2

12 For though by this time you ought to be teachers, you have need again for someone to teach you the elementary principles of the oracles of God, and you have come to need milk and not solid food. 13 For everyone who partakes only of milk is not accustomed to the word of righteousness, for he is an infant. 14 But solid food is for the mature, who because of practice have their senses trained to discern good and evil. 6:1Therefore leaving the elementary teaching about the Christ, let us press on to maturity, not laying again a foundation of repentance from dead works and of faith toward God, 2 of instruction about washings and laying on of hands, and the resurrection of the dead and eternal judgment.

I believe that everyone would agree that a parent trying to sustain their children with milk only would be detrimental to their health. They need more nutrition to continue to grow and mature. The Bible uses this analogy to stress the importance of spiritual maturity. If we try to continue to live on the immature “milk” of the Word only, we are putting ourselves in a susceptible position of spiritual malnourishment. If we are spiritually malnourished, we are more susceptible to falling away as the author of Hebrews states in verses 4-6.

It seems to be pretty easy to become spiritually lazy. Do we just show-up on Sunday and check that box? Is that all of our spiritual “work” for God? Or do we seek opportunities to serve Him by serving those around us? Do we just sit back and listen during worship or do we participate? Are we seeking to help lead in worship to God? Hopefully, this is thought provoking. I encourage everyone to assess their spiritual maturity and see how we can do better.
MOLESKIN:
It was nice to keep our feet mostly dry due to the melted snow on the paths and YHCs choice of route.
ANNOUNCEMENTS:
Spread the word about F3 to your friends and colleagues!

Marvelicious Thor’sDay

THE SCENE: 57 degrees, overcast, moderate gloominess
F3 WELCOME & DISCLAIMER – Done
WARM-O-RAMA:
10 Arm circles front, 10 back
10 Seal Claps
10 Winston Churchill’s
3 Standing Glute stretch
10 Monster Walks
20 SSH
20 Speed Skaters
Mosey to the coupon dispenser

THA-THANG:

Thor’s Mini-Mayhem
(Based on IPC 2021 Maryanne’s Mayhem with reduced time and reps)
Exercises are to be done in sets of 25 reps for 36 minutes
After completing 25 reps, run to the cone that is 25 yards away and do 3 burpees.
After the 3 burpees, run back and continue with exercise.

Exercises
150 Curls
125 Squats
100 Overhead Press
100 Kettlebell Swings
50 Merkins
50 Thrusters
50 Bonnie Blairs (right leg-left leg = 1 rep)
25 Blockees

If you finish all of the exercises, go back to the top and start over.

The burpees DO NOT count in your rep count.
650 reps is the total if you get through all of the exercises.

MARY:
No time
COUNT-OFF & NAME-O-RAMA
5 HIMs crushing it
CIRCLE OF TRUST/BOM:
We thought about the Ultimate Avenge (not Thor).  Vengeance is mine says the Lord.  Which takes a bigger man – to get vengeance or to not seek vengeance?
MOLESKIN:
Always an honor to Q.  Always inspiring to workout with HIMs.  All will be excited to know that I’ve started time studies to make sure we get through the entire cycle (in the short time we have) at least once the next time I Q a Thor’s Day Heavy.  Because, wearing out every muscle group is half the FUN!!!

Buildup

THE SCENE: 60°F, Partly cloudy and dark
F3 WELCOME & DISCLAIMER
WARM-O-RAMA: (all IC 4-count)

  • SSH x20  
  • Merkins x10  
  • Imperial Walker x15
  • Merkins x10
  • Imperial Squawkers x10

Mosey to the court yard by the fountains

THA-THANG:
Build-up:
Start at the top of the list and work down, adding a new exercise and then going back the to the start each time. 1, 12, 123, 1234… .

  1. Supermans x10
  2. Single Leg Squats x10 (5 each leg)
  3. American Hammers x10 (single ct)
  4. Merkins x10
  5. Smurf Jacks x10
  6. Mountain Climber x10 (single ct)
  7. Flutter Kicks x10 (single ct)
  8. Donkey Kicks x10

Mosey back to SP

MARY:

  • Stretching Flow: downward dog–> upward dog–> runner stretch–> pigeon stretch

COUNT-OFF & NAME-O-RAMA
Kick-Flip, Erector, Snaggletooth, Biohack, Borg, Archie (QIC)

CIRCLE OF TRUST/BOM:
Goals
2 Every way of a man is right in his own eyes, but the Lord weighs the heart. 3 To do righteousness and justice is more acceptable to the Lord than sacrifice.  4 Haughty eyes and a proud heart, the lamp of the wicked, are sin.  5 The plans of the diligent lead surely to abundance, but everyone who is hasty comes only to poverty.
From <https://my.bible.com/bible/59/PRO.21.ESV> 

Take some time to think about what you should accomplish in 2022 and write down some goals. Think about different areas of your life: Family, Work, Church, etc.

Maintain perspective of the big picture with Jesus as Lord. This should have an impact on your goals.

The Beginning of the End

THE SCENE:  25 and calm.  Perfect!
F3 WELCOME & DISCLAIMER:  Sorta kinda
WARM-O-RAMA:

  • Grady corns
  • LIH / RFTS
  • Temp squats
  • Mountain climbers

At the fountain;

  • Dips
  • Derkins
  • Step-ups

THA THANG: 

Mosey to the Recruiting Center

10 stations set out – each has an exercise.

Tabata – 22 seconds on, 8 seconds rest.  3 tabatas per round, then switch stations. 

  • CMU Curls
  • CMU Split Squat
  • Ball Slams
  • Heavy lunges
  • Battle rope Alternating waves
  • Stack squat
  • Jump rope
  • Tire hit
  • Pull-ups  

Circle o’ Mary

Now…repeat it all again!  This time, exercises are;

  • CMU Triceps
  • CMU Swing
  • Throw from chest
  • Goblet squat
  • Battle Rope slams
  • Good mornings
  • Jump rope
  • Tire flip
  • Chin-ups

MARY:

Play the song “Turn it Up” by Oh the Larceny.  Each time they say “Turn it Up” – do a burpee.  Otherwise, do SSH in tempo with the song.  

COUNT-OFF & NAME-O-RAMA

Me and 5 of the best men I know

CIRCLE OF TRUST/BOM:

I riffed on Bobbitt’s Word from Tuesday – he talked about the wonder of Christmas.  The wonder of the virgin birth and the miracle of God come down.  He encouraged us to live this season in wonder. 

We talked about Christmas as celebrating the beginning of the end…  We zoomed out from the nativity and a little baby in a manger, and started the Christmas story 2,000 years before Jesus was born…

An ancient man named Abraham made a covenant with his God, Jehovah.  Abraham’s God told him, “I will bless you, I will expand your family, I will offer you protection.  You and your descendants must do right by me”.   Later Moses described rightness-by-God in detail – 613 commandments to be kept to the letter.  And if you can’t do all of these things right – and you CAN’T… then the cost of your failure is BLOOD.  It should be YOUR blood, but you can ritually kill an animal in your place as a substitute.  That was the system – the Abrahamic covenant and the Mosiac Law.  Try your hardest to do all of these things – when you fail, sacrifice animals and hope that God is appeased by their blood instead of yours.  That’s the relationship that man had with God for 2,000 years. 

…and into that system, a baby was born.  A few people knew that this was the prophesized messiah – but I doubt that anyone truly comprehended the plan that had been set in motion with that baby’s birth.  The day that Jesus was born, a countdown began – and from that moment on, the old covenant and law was on borrowed time.  Christmas celebrates the beginning of the end of the Mosaic law, with its impossible set of rules and requirement for atonement blood – all of that was superseded.  

The sleeping baby in a manager will grow up to live a perfect life, and ~33 years later would offer Himself as the ultimate sacrifice – FOREVER fulfilling that blood atonement requirement of the Mosaic law – and ushering in a new deal with Jehovah – a new covenant.  Here are the terms of the new covenant… 1) Jesus did the hard work, and 2) you just need to believe and accept His gift.  

But wait – there’s more!  None of the men in the BOM – nor most of the men in F3 – were privy to Abraham’s blessing of the old covenant.  With few exceptions, that deal was for Abraham’s descendants only – and that does not include most of us Gentiles.  The new covenant not only does away with the impossible crushing burden of the law, but it also opens the blessing to ALL people, including you and me.  How’s that for a good trade?!?! 

One wonder of Christmas is that it was the beginning of the end of the old impossible law.  We celebrate the birth of a baby who would later offer a new and wonderful way to live right by Jehovah – by faith alone.  

Here’s a Christmas verse for you;

Titus 2:11-12, “For the grace of God has appeared, bringing salvation to all people.”

 

MOLESKIN:

Prayers for the family and widow of Coates

Prayers to lead well through a difficult situation at the office

Prayers for our boys who are traveling over the holidays

Romans 8:2-4, “For the law of the life-giving Spirit in Christ Jesus has set you free from the law of sin and death. 3 For God achieved what the law could not do because it was weakened through the flesh. By sending his own Son in the likeness of sinful flesh and concerning sin, he condemned sin in the flesh, 4 so that the righteous requirement of the law may be fulfilled in us, who do not walk according to the flesh but according to the Spirit.”

Romans 7:6, “But now we are released from the law, having died to that which held us captive, so that we serve in the new way of the Spirit and not in the old way of the written code.”

Galatians 3:24, “So then, the law was our guardian until Christ came, in order that we might be justified by faith.”

Hebrews 8:7, “For if that first covenant had been faultless, there would have been no occasion to look for a second.”

ANNOUNCEMENTS:

Family Workout tomorrow at 10:00am.  Start at our normal shovel flag location.  Be there!

True Happiness

THE SCENE: nice and cold and thankfully clear.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
15 SSH, 15 Imperial walkers, 10 tempo merkins, 15 Moroccan night club, 15 harry Rockettes
THA-THANG:
Mosey to the recruitment center. 20 of each of the following exercises with a CMU. Carry across the parking lot with the block after each.

  • Merkins, squats, heavy flutter kicks
  • OH presses, lunges, heavy LBCs
  • Curls, Tricep extensions, burpee block jump overs
  • Bent over rows, Thrusters, blockees

Bonus rounds with curls, single arm rows, merkins, and OH presses.

MARY:
PAX choice around the circle.
COUNT-OFF & NAME-O-RAMA
8 worked hard and got all the “fun” exercises in too.
CIRCLE OF TRUST/BOM:
“Who is there to harm you if you prove zealous for what is good? But even if you should suffer for the sake of righteousness, you are blessed. And do not fear their intimidation, and do not be troubled, but sanctify Christ as Lord in your hearts, always being ready to make a defense to everyone who asks you to give an account for the hope that is in you, yet with gentleness and reverence;” –1 Peter 3:13‭-‬15 NASB1995

“Do not store up for yourselves treasures on earth, where moth and rust destroy, and where thieves break in and steal. But store up for yourselves treasures in heaven, where neither moth nor rust destroys, and where thieves do not break in or steal; for where your treasure is, there your heart will be also.” – Matthew 6:19‭-‬21 NASB1995

These two passages give us perspective on where our focus needs to be for us to have true happiness. We can only have temporary happiness if we rely on the pleasures of this world. Let’s do our best to keep our focus on the true joy we can have in eternity.

MOLESKIN:
It was great to be back with the PAX at the Project!
ANNOUNCEMENTS:
Oak Ridge Christmas parade Saturday