F3 Knoxville

Tag: Biohack

Heavy Roller

THE SCENE:  46 and soggy.  Perfect for a beatdown
F3 WELCOME & DISCLAIMER:  Nah  
WARM-O-RAMA: 

  • Moroccan nightclub
  • OHC
  • Finkle swings
  • Tempo squats
  • Stabilizer squats
  • Side pulls
  • High pulls
  • Gore presses
  • Toe Merkin w/ Triceps

THA THANG:

Mosey to the back porch.  Divide into two teams.

12 exercises written out.  Each team rolls a die and performs that many of the exercises (e.g., roll a 3 – perform exercises 1, 2, and 3.  Bear crawl to the end of the porch and back.  Roll again…picking up where you left off, keep going in sequence.  First team to complete 2 full rounds is the winner.  Exercises were;

  1. 10 Blockees
  2. 20 Gore curls
  3. 10 Stabilizer squats (5 each side)
  4. 10 Good mornings
  5. 10 CMU Swings
  6. 10 Thrusters
  7. 20 Side pulls (10 each side)
  8. 10 High pulls (5 each side)
  9. 10 Heavy Lunges (5 each side)
  10. 10 Gore presses
  11. 10 Burpee jump overs
  12. 20 Toe Merkin Triceps

 

Quick CMU carry lap for a rest.

 

Circle up.  Perform exercise one (10 Derkins), then roll a die.  If we roll a “1” – we move on to exercise 2!  If we don’t roll a “1” – we do exercise 1 again.  Repeat until we roll a 1.  Go through the full list – rolling for 1, then 2, then 3…etc.  Exercises were;

  1. 10 Derkins
  2. 10 Squats
  3. 10 Heavy Freddy
  4. 10 Curls
  5. 10 Triceps
  6. 10 Thrusters

MARY:

Three minutes to get as far through the list of 12 exercises as you can.

Finish with 1 minute of heavy LBCs.

COUNT-OFF & NAME-O-RAMA

Me and 7 of the best men I know

CIRCLE OF TRUST/BOM:

The idea for this Word was planted at Dunkin two weeks ago and sprouted at Dunkin two days ago…  Two weeks ago, Mathlete had just talked to us about temptation.  At coffeeteria, I said to him and Bobbitt, “timely discussion for me because I woke up today feeling extra, like I really wanted today to be all about me…”.  Two days ago – again at Dunkin – Snaggletooth and I were sharing the sentiment, “when I’m sick, I want to be left alone and just be comfortable…”  Two weeks ago, I didn’t realize it at the time, but my extra-ness was the first symptom of me getting sick (covid).  I was sick for a week – and I just wanted everything to go my way during that time.  I was selfish and self-centered – even more than normal (!).  I wasn’t the giving and caring father/husband that I want to be.

I have two quick reflections this morning – one is for immediate application, the other is for long-term application.

First – time for me to do a selflessness reset.  I’m not (too) sick anymore…  It’s time to get over myself and remember who I am wanting to be day-by-day.  Here are a few quotes to get my head back in the right place;

  • “Do nothing out of selfish ambition or vain conceit. Rather, in humility value others above yourselves” Philippians 2:3
  • “No one should seek their own good, but the good of others”.  1 Corinthians 10:24
  • “Love is patient, love is kind. It does not envy, it does not boast, it is not proud. It does not dishonor others, it is not self-seeking, it is not easily angered, it keeps no record of wrongs”.  1 Corinthians 13:4-5
  • “Marriage is one of the most humbling, sanctifying journeys you will ever be a part of. It forces us to wrestle with our selfishness and pride. But it also gives us a platform to display love and commitment”. – Francis Chan
  • “Above all the grace and the gifts that Christ gives to his beloved is that of overcoming self.” – Francis of Assisi

Second – Last week, Rocket reminded us that our days are numbered.  Odds are pretty good that in the last years of my life I will be afflicted by discomfort and/or a chronic/terminal disease.  Each time I get sick between now and then – a little sniffles, a little covid… – those are opportunities for me to practice living selflessly despite sickness.  If I lived my last days acting like I did over the past week (selfish, irritable), those who survive me are likely to say, “thank goodness that old miser is finally gone!”  That’s not the legacy that I want to leave.  I want to live my last days – despite illness, despite aches, despite indignities – full of selflessness, gratitude, and grace.

“Life is not a matter of holding good cards, but sometimes, playing a poor hand well.”  Jack London

If I get 40 more years on earth, each time I am sick is a chance to practice leaving well.

MOLESKIN:

ANNOUNCEMENTS:

Based on poor weather forecast, Family Workout is CANCELED this Saturday.  We will shoot for next Saturday – but will reassess later next week.

CSAUP at Asylum Feb 26th

Family Camping Trip – April 1-3 – book your site!

Prayers for Tuba and his family.

Praise for Rocket’s friend’s ongoing recovery

Praise for Mathlete’s “new” job!

A lamp to our feet

THE SCENE: Insert info about the weather, etc.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Insert information about the warmup.
THA-THANG:
Mosey to the K2/5 hill. Perform a pyramid with merkins at the bottom and squats at the top:  10, 20, 30, 20, 10 reps.

Covering some ground this morning we moseyed over to the track at the high school.  We got the whole body covered at the track.  We performed the following exercises at the 100 meter marks and added a station up the steps on the west side of the school.

  • 20 diamond merkins
  • 20 jump squats
  • 20, 2-ct Freddie Mercury

We did one full round and then dropped the merkins for another couple of sets. Back to the shovel flag.

MARY:
No time
COUNT-OFF & NAME-O-RAMA

8 at the Project today

CIRCLE OF TRUST/BOM:
“Your word is a lamp to my feet And a light to my path.”-Psalms 119:105 NASB1995

This verse was used on Sunday in a sermon. Sometimes when we read or hear scripture, we recognize something that we missed before. God’s word is amazing like that! What stuck with me this time was how the word of God truly is the guide that we need to navigate through this dark world. Here is another one about the opposite of the evil, darkness of the world.

“This is the message we have heard from Him and announce to you, that God is Light, and in Him there is no darkness at all. If we say that we have fellowship with Him and yet walk in the darkness, we lie and do not practice the truth; but if we walk in the Light as He Himself is in the Light, we have fellowship with one another, and the blood of Jesus His Son cleanses us from all sin.”

1 John 1:5‭-‬7 NASB1995

MOLESKIN:
Insert any personal comments, notes, devotion content, etc.
ANNOUNCEMENTS:
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.

Sins Build Upon Each Other

THE SCENE: Cold and clear. 25F
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

  1. Projectivator
  2. Seal squats
  3. Cherry picker
  4. Overhead clap
  5. Mosey to the recruiting center

THA-THANG:

Sins build upon each other 2 Samuel 11

  1. Lazy – 1 blockees
    1. verse 1 In the spring of the year, the time when kings go out to battle, David sent Joab, and his servants with him, and all Israel. And they ravaged the Ammonites and besieged Rabbah. But David remained at Jerusalem. 
    2. Carry block across parking lot – 20 curls
  2. Lust – 2 blockees
    1. verse 2 It happened, late one afternoon, when David arose from his couch and was walking on the roof of the king’s house, that he saw from the roof a woman bathing; and the woman was very beautiful. 3 And David sent and inquired about the woman. And one said, “Is not this Bathsheba, the daughter of Eliam, the wife of Uriah the Hittite?”
    2. Carry block across parking lot – 20 kettle bell swings, 10 curls
  3. Adultery – 3 blockees
    1. verse 4 So David sent messengers and took her, and she came to him, and he lay with her. (Now she had been purifying herself from her uncleanness.) Then she returned to her house. 5 And the woman conceived, and she sent and told David, “I am pregnant.” 
    2. Carry block across parking lot – 20 tricep extensions, 10 kettle bell, 10 curls
  4. Lies – 4 blockees
    1. verse 6 So David sent word to Joab, “Send me Uriah the Hittite.” And Joab sent Uriah to David. 7 When Uriah came to him, David asked how Joab was doing and how the people were doing and how the war was going. 8 Then David said to Uriah, “Go down to your house and wash your feet.” And Uriah went out of the king’s house, and there followed him a present from the king. 
    2. Carry block across parking lot – 20 squats, 10 tricep extensions, 10 kettle bell, 10 curls
  5. Jealousy – 5 blockees
    1. verse 9 But Uriah slept at the door of the king’s house with all the servants of his lord, and did not go down to his house. 10 When they told David, “Uriah did not go down to his house,” David said to Uriah, “Have you not come from a journey? Why did you not go down to your house?” 11 Uriah said to David, “The ark and Israel and Judah dwell in booths, and my lord Joab and the servants of my lord are camping in the open field. Shall I then go to my house, to eat and to drink and to lie with my wife? As you live, and as your soul lives, I will not do this thing.”
    2. Carry block across parking lot – 20 overhead press, 10 squats, 10 tricep extensions, 10 kettle bell, 10 curls
  6. Conspiracy – 6 blockees
    1. verse 12 Then David said to Uriah, “Remain here today also, and tomorrow I will send you back.” So Uriah remained in Jerusalem that day and the next. 13 And David invited him, and he ate in his presence and drank, so that he made him drunk. And in the evening he went out to lie on his couch with the servants of his lord, but he did not go down to his house. 
    2. Carry block across parking lot – 20 heave hammers (2 count), 10 overhead press, 10 squats, 10 tricep extensions, 10 kettle bell, 10 curls
  7. Brief intermission to do 5 pull ups each
  8. Murder – 7 blockees
    1. verse 14 In the morning David wrote a letter to Joab and sent it by the hand of Uriah. 15 In the letter he wrote, “Set Uriah in the forefront of the hardest fighting, and then draw back from him, that he may be struck down, and die.” 
    2. Carry block across parking lot – 20 thrusters, 10 heavy hammers, 10 overhead press, 10 squats, 10 tricep extensions, 10 kettle bell, 10 curls

 

MARY:

  1. Mosey to the pool wall for 7 wall ups
  2. Mosey to the parallel bars for 17 inverted rows
  3. Mosey to the Friendship bell for 17 dips
  4. Return to base
  5. Sprint the parking lot
  6. Mathlete led us through Kickflips weekly challenge of pushups and planks (pull ups already completed; see above)

CIRCLE OF TRUST/BOM:

  1. Sins build upon each other.  Nathan came to confront David and deliver God’s judgement.
  2. We spoke about how nobody around David confronted him earlier in his path and how hubris is a fatal trap of leadership.
  3. Accountability and true friends are needed for leaders.

ANNOUNCEMENTS:
Juco change of AOQ tomorrow.  Family workout on Feb 5th.

Momento Mori and hill sprints

THE SCENE: Beautiful dark 30s morning
F3 WELCOME & DISCLAIMER: done as recommended
WARM-O-RAMA:

  • Imperial squakers (IC)
  • plank to toe touches (IC)
  • upward and downward dog
  • SSH (IC)

THA-THANG:

Mosey to play ground to complete Kickflip challenge:
40 merkins, 4 pull-up, 40 seconds Plank
Mosey to Peace Bell – 20 dips
Mosey to K25 Hill
there are 5 stations.
Station1: is always 5 burpees (always to station 2 after – skip hill)
Station 2: 10 reps of, 1) Archers, 2) Iron Mikes, 3) Dry Docks, 4) leg lifts (10 seconds)
(Hill sprint after each set then station 3)
Station 3: 15 reps of, 1) diamond, 2) Air jumps, 3) seal claps, 4) Freddie Mercury (4 ct)
(Bear crawl  to station 4)
Station 4: 20 reps of, 1) wide merkins, 2) lunges 10 each, 3) dry docks, 4) Star fish
(Hill sprint after each set then station 5)
Station 5: 25 reps of, 1) merkin, 2) air squats, 3) over head claps, big boys
(Mosey along road back to Station 1 – burpees)

Mosey to Peace Bell – 20 dips

Mosey to dip bar and 40 reverse rows

MARY:

LBC, flutter kicks, leg lift for 35 seconds.

COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:

the big reveal – Momento Mori and its extension from ancient philosophy to christianity.  delivered Momento Mori sheet to each person.

MOLESKIN:

ANNOUNCEMENTS:
mentioned family Saturday workout in two weeks.

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!