F3 Knoxville

Tag: Biohack

The 12 Pains of Christmas

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THE SCENE: 28F –  Cold and clear
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

  1. Projectivator
  2. Overhead clap
  3. Cherry picker
  4. Windmill
  5. Seal Squats

THA-THANG:
Reindeer death march (indian run w/ burpee) to a hill in the parking lot of ORAU campus.

12 Pains of Christmas:  Just like the song, starting at 1, do the number of exercises and all previous exercises, then run up the hill to touch the “North Pole” (light pole).

  1. Burpee
  2. Imperial Squalkers
  3. Basilisks
  4. Merkins
  5. Big Boys
  6. Lunges
  7. Side straddle hops
  8. Prone rows
  9. Diamond merkins
  10. Heels to heaven
  11. Squats
  12. Burpees

Mosey to the Friendship Bell and perform 30 dips.  Kickflip said he loves dips, so we mosey’ed to the dip bars for 10 more dips and 20 inverse rows.

MARY:
Dealer’s choice: Bobbit – LBCs, Borg – Freddy Mercury

CIRCLE OF TRUST/BOM:

Don’t make Christmas a pain.  Remember why we celebrate it.

Genealogy of Jesus (Matthew 1 and Luke 3)

Differences:

  1. Audience (Jews – Matthew vs. Gentiles – Luke)
  2. Matthew starts at Abraham and goes forward
  3. Luke goes backward to Adam
  4. David’s son:  Solomon vs. Nathan
    1. Matthew is Joseph’s lineage
    2. Luke is Mary’s lineage
      1. The text says “Joseph, the son of Heli”
      2. Heli was Mary’s father and adopted Joseph for inheritance since he had no sons of his own.
    3. Other explanations

ANNOUNCEMENTS:

  • Oak Ridge Christmas Parade this Saturday
  • Emerald Youth Christmas Store

Thanksgiving dinner with a big gut check…and extra gravy

THE SCENE: A crisp and much colder than posted (the weather man lied) morning at Bissel Park in majestic Oak Ridge.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
All the usual things to get the blood flowing on a cold morning. No HIMs were harmed in the making of this Q.
Tha Thang:

A Thanksgiving table set for all with a deck of cards. Such fixins include:

Turkey (spades)- CMU Squats

mashed potatoes (hearts)- Blockies

Stuffing (clubs)- CMU curls with overhead press

Cranberry sauce (diamonds)- heavy hammers

Extra Gravy- various cardio-ish exercises with a CMU. We may have resurfaced the parking lot.

MARY:
THE PRONE ROW!! Everyone’s favorite
COUNT-OFF & NAME-O-RAMA
7 HIMS
Bobbitt, Mathlete, Kick-flip, Biohack, Snaggletooth, Borg, and some other guy.
CIRCLE OF TRUST/BOM:

Arguably the biggest gut check in the Bible, James 2:17 and 2:26, calls for us to not only profess our faith, but to back it up with good works.
So, you have to ask yourself, constantly, what works you can or could be doing to back up your faith.

MOLESKIN:
Always an honor to workout along side F3 brothers.
ANNOUNCEMENTS:
Happy Thanksgiving, Gentlemen!

Sally Country and Roxanne Gospel

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THE SCENE: A balmy 27 degrees under clear skies and a waning gibbous moon.
F3 WELCOME & DISCLAIMER  Yes, sir! Sir!
WARM-O-RAMA:
Jog-A-Lap – high knees, butt kicks, skips and strides. SSH, Morrocan Night Club, OKCPs, Oh Yeah!
THA-THANG:
An eclectic Up/Down musical adventure

  • Old Lucy and Sally kept us doing Merkins to failure then Squats to failure and so on
  • Jog-A-Lap
  • A country song about a parking lot party somewhere in Egypt kept us doing leg lifts and Freddy Mercuries.
  • Jog-A-Lap
  • Burpees and s-s-h to Roxanne.  FUN!
  • 21’s – Nailed it on the first round.  HIMs of pure concentration.
  • Jog-A-Lap
  • Even The Chuck Wagon Gang has a workout song with Up and Down in the lyrics.  Perfect for dips at the bell.
  • Jog-A-Lap
  • Annnddd…Repeat.

MARY:
Hello Dollies, 25 BB Situps, and some gruesome, off-cadence torture devised by Tuba.
COUNT-OFF & NAME-O-RAMA
Done.
CIRCLE OF TRUST/BOM:
Think of your favorite world-stopping smell and imagine breathing it in.  How wonderful is that? HIMs offered several great examples – a freshly bathed baby, smoked meat, being deep in the woods.

Eph 5:2 Walk in love, as the Messiah also loved us and gave himself for us, a sacrificial and FRAGRANT offering to God,

The following verse describes a very difficult way of walking in love, but our sacrificial offering of obedience is a fragrant offering to God. Luke 6:27-28 Do what is good to those who hate you, bless those who curse you, pray for those who mistreat you.

What is our fragrance?

ANNOUNCEMENTS:
Congratulations, men of The Project on being part of a record breaking year for filling Christmas boxes at the Samaritan’s Purse project.

Black Betty

THE SCENE: A pale moon peaks through parted clouds. Unseasonably warm and pleasant.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

  • Projectivators
  • Tempo squats
  • Hairy Rockettes
  • Moroccan Night Clubs
  • Tempo Merkins
  • Plank Jacks
  • Newton’s cradle
  • Tempo Split Squats

THA-THANG:
Mosey over to the recruiting center for a circuit workout. 9 stations:

    • Black Betty Dead Lift
      • Bend knees, hips forward, Back Straight, Shoulders Square, Core Active
    • Tire and Sledge – Flips and Hits
    • Jump rope – Fast and double unders
    • Slam Ball – Slam down and High Throw
    • Curls/Tri extensions
    • Overhead Press/Manmaker Merkins
      • Manmaker Merkins – CMU to one side. Do a Merkin, then reach underneath with opposite arm and pull the CMU across, back and forth
    • Dips/Step ups
    • Dumb Bells – Chest Press and Weighted Lunges
    • Blockees and Burpee jump-overs
  • After each full round, 30 LBCs and lap the parking lot, then flip the card.
  • Finished three rounds then did a Ring of Fire, up to 3 and back down

MARY:
no time
COUNT-OFF & NAME-O-RAMA
CIRCLE OF TRUST/BOM:
Luke 18:1-8

Then Jesus told his disciples a parable to show them that they should always pray and not give up. 2He said: “In a certain town there was a judge who neither feared God nor cared what people thought.3And there was a widow in that town who kept coming to him with the plea, ‘Grant me justice against my adversary.’
4 “For some time he refused. But finally he said to himself, ‘Even though I don’t fear God or care what people think,5yet because this widow keeps bothering me, I will see that she gets justice, so that she won’t eventually come and attack me!’ ”
6And the Lord said, “Listen to what the unjust judge says.7And will not God bring about justice for his chosen ones, who cry out to him day and night? Will he keep putting them off?8I tell you, he will see that they get justice, and quickly. However, when the Son of Man comes, will he find faith on the earth?”
This parable points out to us how we sometimes expect less from God, who alone is good, than we would even expect from the wicked. In a season when I ought to be steeped in prayer, seeking God’s wisdom and guidance, I find myself less engaged even than normal. This is a call to action to act in alignment with belief. Ask and it will be given to you, knock and the door will be opened. God’s power and authority is clear, but sometimes I act as though it isn’t there. Jesus knew this when he said “when the Son of Man comes, will he find faith on earth?”

MOLESKIN:
Awesome group this morning, so big I had to add a station.
ANNOUNCEMENTS:
Turn in your Samaritan Purse boxes. Christmas parade coming up on December the 11th. Trailer decorating soon to come.

Welcome Back Dora – Lo hicimos!

THE SCENE: A cozy 34 with minimal cloud cover and a 6mph northeasterly wind.

F3 WELCOME & DISCLAIMER
Check and check!

WARM-O-RAMA:
SSH (x10)
Willie Mays Hayes (x10)
Tempo Squats (x10)
Cherry Pickers (of the Knoxville variety) (x10)
FLBAC (x10)
RLBAC (x10)
Cherry Pickers (of the Chattanooga variety – if you don’t feel it in your fingers, it’s a modification!) (x10)
Grady Corn (x10)
SSH (x10)

Mosey to the track.

THA-THANG:
Pax partner up for a Two-Man Dora with a lap around the track in between each round! Partners complete reps collectively. One pax traveled from sideline to cones at the center of the football field and back, the other works the reps, then flapjack. Once total reps complete, both HIM’s take a lap.

Round 1 – 150 Merkins | Travel: Imperial Walkers | Lap
Round 2 – 150 BBS | Travel: Lunges | Lap
Round 3 – 200 Squats | Travel: Bear Crawl | Lap
Round 4 – 150 American Hammers | Bernies | Lap
Round 5 – 150 Carolina Dry Docks | Grapevine | Lap

Mosey to the flag for Mary.

MARY: Dealer’s Choice
Bobbitt – LBCs (x15)
Borg – Freddie Mercury (x20)
Tuba’s back row thingies that cause YHC to regurgitate his morning coffee (x20)
Mathlete – Hello Dollies (x25)

CIRCLE OF TRUST/BOM:
YHC discussed the difficulty of having to talk about death to someone who was dying. Shared about experiencing doubt, fear, and hesitation. Often we are asked to do hard things that create this kind of reaction in our lives.

YHC also discussed a podcast in which a pilot in training had lost an engine and the plane started going out of control. The trainer simply came over the coms and said “Kick its @$$” (pardon YHC’s crudity) to which the pilot responded by mustering up a ferocity to quell the fear and take control of the plane.

F3 has been the primary place that YHC has learned to recognize the voices of hesitation and doubt, primarily when the alarm goes off to head to the gloom. It has also been the place to recognize the voices of other pax that speak truth and encouragement in the face of doubt.

Romans 5:3-5 says, “And not only that, but we also boast in our sufferings, knowing that suffering produces endurance, and endurance produces character, and character produces hope…”
We know how this works

We know how this works. The more we do difficult things, the more we experience endurance. The more endurance, the more character. The more character, the more hope. However, Paul continues…


“…and hope does not disappoint us, because God’s love has been poured into our hearts through the Holy Spirit that has been given to us.”

We not only need learn to listen to the lies of doubt, worry, and hesitation, we need HIM’s around us to help us hear otherwise and “Kick its Boutté”, but we also must learn to listen to the Spirit within us. This is an assurance of God’s work within us which fortifies and strengthens our hope.

MOLESKIN:
You know things are getting severe when Snaggletooth lets out the “Cha-hoo!” Borg noted that one should refer to the King James Version of Luke 14:5 if bothered by YHC’s crude language. It’s been a while since the Project has done a “do do do do do Dora!” YHC was happy to provide her welcome return. “We did it!” Fun was had by all.

ANNOUNCEMENTS:
Operation Christmas Child boxes were distributed to fill and return by Thursday. The Oak Ridge Christmas Parade will be Saturday, Dec 11 from 6-8pm. All F3 men and families are welcome to participate and hand out candy and F3 flyers.