F3 Knoxville

Tag: Biohack

12s at The Project

THE SCENE: 49
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

 Lap around Parking Lot
 Projectivator x7

 Squat (tempo+4-ct) x6+6
 Tempo Merk x10
 Mtn Climber x10

 LBAC F/B X6+6
 Moroccan x6
 Grady Corns x6
 Chatt Cherry Pickers x6
 6 Burpees OYO
 Stretch OYO
 Mosey to Playground

THA-THANG:
12s@Playground+Amphitheater
1. Playground: 6 Burpees+6 Pull-ups+lap around playground
2. Amphitheater: Merkins – BBS (11+hill+1, 10+hill+2, etc)
3. Step-ups/box jumps – Squats (CUT FOR TIME)
4. LBC – Merkins
5. Lunges – Bonnie Blairs
6. 120 second Plank
7. Playground: 6 Burpees+6 Pull-ups

MARY:
PAX CHOICE: Freddie Mercury x10, Squeaky Dolly x10, X-Men Crunch x10

COUNT-OFF & NAME-O-RAMA

9STRONG

CIRCLE OF TRUST/BOM:
It has been 3 weeks since my last day at work. What has it been for? What is God saying to me? What is God doing in me? What am I learning about God, myself, marriage/family, work/responsibility/calling, others/service, etc?

What am I struggling with/working through this week?
 order/rhythm, productivity/sense of accomplishment,
 leading my family rhythms while I am failing to lead myself,
 serious time to be with and talk with God,
 understanding this season of in-between

I’m going to submit myself to a process called the Daily Office. It’s a rhythm of prayer throughout the day that gives space for quiet before God that allows the doubts, thoughts, and the movements of my heart and soul (that are most often ignored or overlooked) to rise to the surface. The practice of daily silence/prayer/journaling will help (force) me to articulate those thoughts and feelings.

Romans 12:1-2 (NIV)
Therefore, I urge you, brothers and sisters, in view of God’s mercy, to offer your bodies as a living sacrifice, holy and pleasing to God—this is your true and proper worship. 2 Do not conform to the pattern of this world, but be transformed by the renewing of your mind. Then you will be able to test and approve what God’s will is—his good, pleasing and perfect will.

Hebrews 12:1-3 (NIV)
Therefore, since we are surrounded by such a great cloud of witnesses, let us throw off everything that hinders and the sin that so easily entangles. And let us run with perseverance the race marked out for us, 2 fixing our eyes on Jesus, the pioneer and perfecter of faith. For the joy set before him he endured the cross, scorning its shame, and sat down at the right hand of the throne of God. 3 Consider him who endured such opposition from sinners, so that you will not grow weary and lose heart.

MOLESKIN:
Good hustle today – We completed this Week 12’s challenge for today: 12 pull-ups, 120 push-ups, and 120 seconds of plank. Praying for Kick’s bro-in-law David with possible MS symptoms/work stress/effect on family; Bambi’s Baby Alina recovering from heart surgery at Vandy; Tuba and family’s custody of son and stepson

  1. ANNOUNCEMENTS:
    New AO Rampart (Kingston) Kickoff! Sat 3/26 7AM
  2. No Family Workout Sat Apr 2
  3. Check Slack channel @TheProject for details on Family Camping April 1-3 (1 more camp site available – BEST ONE!) OR hiking Devil’s Racetrack on Sat, Apr 2
  4. Planning for 1st Project CSAUP May 6 – see Slack channel for details on Google Doc

Family Workout

THE SCENE: Clear, beautiful, 50s
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

  • Side Straddle Hop
  • Tempo squats
  • Merkins
  • Mountain Climbers
  • Cherry Pickers

THA-THANG:

2 of our 2.0’s helped lead this workout:  Chicken Lady and Kitty Cat.

  • Infection
  • Partner work (bell)
    • Dips(10)
    • Step ups(10)
    • Burpee hi-fives(5)
  • Playground
    • Climb and slide(3)
    • Wallups(5)
    • Snake
  • Theatre
    • Bear crawl crab infection
    • Big boys(10)
    • LBC(20)
    • Flutter kicks( In Cadence)
  • Hill
    • Bear crawl up
    • Crab walk down
  • Parking lot
    • Skip
    • Burnie
  • Back to field Indian run
    • Relay races

 

MARY:

CIRCLE OF TRUST/BOM:
Chicken Lady read Matthew 3 about the Baptism of Jesus.

Setback. Move Forward

THE SCENE:  Extra gloomy – just how we like it.
F3 WELCOME & DISCLAIMER:  Nah.
WARM-O-RAMA: 

  • OHC
  • Phelps
  • Moroccan Nightclubs
  • Andrew, The Matador
  • Squats
  • Mountain Climbers
  • Cobra / Down Dog
  • Walking lunges

THA THANG:

Mosey to the recruiting center and grab a CMU

  • Roll the die. Complete that number of exercises in the sequence. (e.g., roll a 3 – complete exercises, 1, 2, and 3)
  • Roll the die again and complete that many exercises, starting where we left off. (e.g., roll a 2, complete exercises 4, and 5).
  • Roll the die a third time – this time we go back that many exercises (e.g., roll a 4, complete exercises 5, 4, 3, and 2).
  • Repeat until the set is finished. Two rolls move us forward, every third roll sends us backwards.

Exercises were;

  • 5          Blockees
  • 20        Toe Merkin Triceps
  • 20        Goblet squats
  • 16        Side pulls (8 each side)
  • 10        1-arm thrusters (5 each side)
  • 5          Irky Derkies
  • 12        Good mornings
  • 10        High pulls (5 each side)
  • 10        Heavy Lunges (5 each side)
  • 15        Curls
  • 4          Burpee jump overs
  • 15        Heavy LBCs
  • 10        Alpos
  • 15        CMU Swings
  • 20        Squats
  • 5          Walkover merkins
  • 15        2-arm rows
  • 10        Lunge thrusters (5 each leg)
  • 10        Heavy freddies (4 count)
  • 5          Blockees

MARY:

No time!

COUNT-OFF & NAME-O-RAMA

Me and 3 of the best men I know

CIRCLE OF TRUST/BOM:

We’ve been talking the last couple of weeks about bricklaying – and about forming habits.  Part of that discussion was centered around “what causes us to stop our pursuit of a new habit?”  Last week, we ended the discussion talking about boredom and short-term perspective as two habit-killers.  Here’s another – maybe it’s because we have an “all-or-nothing” mindset.  If we fail one time, we think we are a failure.  When you are implementing a new habit – remember to give yourself some grace, big fella.  Being consistent is not the same thing as being perfect. 

With these new habits that we are forming – and old habits that we are leaving behind – if you miss a day (WHEN you miss a day) – what do we do?  If you take two steps forward, only to take one step back, what do we do?  We lean forward again and keep progressing toward the objective.   

Maybe you’re trying to start a healthy habit

  • …exercising everyday…
  • …praying with the wife everyday…
  • …reading something that uplifts your soul everyday…
  • …leading your family spiritually everyday…

“I had a goal to start ____ but I’ve lost track of that goal and it’s been 2 months”.  START AGAIN – keep pursuing it.  One day off does not spoil your journey.  Keep pressing on!

Maybe you’re trying to stop an unhealthy habit

  • …raging at the kids…
  • …spending money frivolously…
  • …looking at fake pictures of fake naked women…
  • …drinking not to relax, but to withdraw…

“I really want to stop doing ____ but I did it again”.  Time to restart your streak!  Keep resisting!  One slipup does not change the objective to rid your life of this vice. 

“A setback only paves the way for a comeback.” – Evander Holyfield

In Romans, Paul says, “I don’t really understand myself, for I want to do what is right, but I don’t do it. Instead, I do what I hate.”  Romans 7:15 (NLT).  I can relate!

BB Reader: I hope you being challenged to accelerate your fitness, your fellowship, and your faith.  I hope you are striving each day to be a better father, husband, and friend.  I hope you’ve been setting up new habits and systems in your life to achieve those goals – but today’s takeaway is this…  WHEN you have a setback in chasing that new objective…don’t give up on it – one failure does not make you a failure – KEEP AFTER IT.  Momentary failure is just part of the process.  Missed one day?  Did that thing again?  Okay…identify your vulnerability and shore it up… Now, START AGAIN toward your goal. 

MOLESKIN:

  • Hat tip to Blindside for his BOM last week that inspired this BOM.
  • Throwing dice with 3 of my favorite men in the world – no better way to start a day!
  • Who is that lady at Dunkin… Doesn’t she know that is our table? 🙂
  • At this moment, I hope to never do another Irky Derky for the rest of my life.

ANNOUNCEMENTS:

  • March 26:  OTB Workout at Fort Southwest Point in Kingston – 7:00 AM.  Our own Bobbitt will be planting Knoxville F3’s newest AO, Rampart.  Come help us spread the word and demo a workout for Kingston men who want to see what this F3 thing is all about.
  • April 1-3:  Family Camping Trip.  Cove Lake State Park.  Come one night or both.  (I have an extra site – site 27, right on the water – let me know if you want it!)
  • April 2:  Family Hike.  Devil’s Racetrack near Caryville.  If you are not camping, meet us at the swimming pool parking lot at 1:00 PM.  We’ll carpool to the trailhead.

Good example

THE SCENE: a little windy, around 40 degrees at the Project
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
15 SSH, 15 Mountain climbers, 10 tempo merkins, 10 tempo squats, 15 Imperial walkers
THA-THANG:
Mosey to the recruitment center and grab a block. Head to the theater stairs. Perform each exercise twice, running up the stairs after each set.

  • 25 merkins
  • 25 over head presses
  • 25 curls
  • 25 rows
  • 25 squats
  • 25 lunges
  • 25 heavy flutter kicks
  • 25 heavy LBCs

Bonus merkins at the end. Head back to the storage area and knock out 10 blockees. Head back to the flag.

MARY:
15 Freddie Mercury, 15 heels to Heaven, 15 flutter kicks, 15 prone rows
COUNT-OFF & NAME-O-RAMA
8 crushed that workout this morning!
CIRCLE OF TRUST/BOM:
So when He had washed their feet, and taken His garments and reclined at the table again, He said to them, “Do you know what I have done to you? You call Me Teacher and Lord; and you are right, for so I am. If I then, the Lord and the Teacher, washed your feet, you also ought to wash one another’s feet. For I gave you an example that you also should do as I did to you. Truly, truly, I say to you, a slave is not greater than his master, nor is one who is sent greater than the one who sent him.-John 13:12‭-‬16 NASB1995

Jesus’ example here shows us the importance of humility and serving others. Despite Jesus being God in the flesh, He still served others, showing us the true love we should have for our fellow man. We are to lead by serving just as Jesus did.

MOLESKIN:
Always a pleasure to lead at the Project. Nice prerunning this morning too!

Agility training to unify the body

THE SCENE: Perfect spring weather, high 40s, clear, no moon
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

  • Projectivators
  • Tempo Squats
  • Lunges
  • LBACs
  • Tempo Merkins
  • Mountain Climbers

THA-THANG:

  • Mosey to recruiting center with agility warm up on the way
    • Borg-style lunge stretch
    • High knees
    • Butt kicks
    • Lateral
    • Karaoke
  • At the recruiting center, everybody get a block.
  • Remember, the goal is to feel soft and light. If it isn’t soft and light, slow down, ease up.
  • Dora – 300 heavy LBCs while your partner does toe taps, swap every 25 LBCs, at 150 swap to side taps
  • Dora – 200 heavy squats while your partner practices silent box jumps, swap every 25
  • Dora – 300 heavy freddies while partner does a cycle of ladder agility, swap each ladder cycle
    • High knees forward
    • One foot forward, each side
    • High knees lateral
    • One foot lateral, each side
  • Dora – 100 rows each arm while partner does a sprint from the belly, swap once he moseys back
  • One round of max pull ups
  • High tail it back

MARY:
No time
COUNT-OFF & NAME-O-RAMA
CIRCLE OF TRUST/BOM:

Speed is the lack of hesitation

Slow is smooth, smooth is fast

Decision making is an enormous mental burden. Just watch someone who is doing it. They look into the distance or close their eyes. They can’t focus on other things, they seem distracted. Mentally evaluating possibilities and variations in outcomes occupies the entirety of cognitive processes.

Thus, if you want to be fast, if you want to be efficient, you need to eliminate all unnecessary decision making that you can. This is a major value of training, in general. It is the deliberate effort of pre-deciding on the details of action, then working to upload them into your routine memory so that you can respond quickly to a situation without the hesitation and burden of thought. This doesn’t mean you are thoughtless, on the contrary it effectively increases the volume of thought per time available to you by desynchronizing the process. By eliminating the need to think about the basics of your action, you can be freed to consider the situation from a tactical and strategic perspective. Our individual bodies are stunningly capable when executing a rehearsed action. What is more, our communal bodies are downright incomprehensible to watch when operating in coordination.

All this power rests essentially on layers of pre-decision. Today, when you are calm, thoughtful, patient, make some decisions. Decide what your priorities are, what you value, and what you would sacrifice for them. Take those values and start meticulously applying them to the real things that you do. Don’t do it in one day or one week. This is the process of bricklaying. Find one thing at a time, make a decision, and then start living that decision out. This will train you to make that decision regularly. Once that decision is trained, pick another. Don’t get high level, bring it down to discreet, actionable things.
MOLESKIN:
Steam punk candy canes
ANNOUNCEMENTS:
Family workout Saturday at 9 am. Bobbit is working on planting an AO at Fort Southwest Point in Kingston. OTB workouts during April, join the slack channel #Rampart for info. Family camping trip April 1-3 at Cove Lake State Park, Family hike at 1pm April 2, meet at the Cove Lake parking lot. Contact Kickflip for details and to see if you can get one of his extra campsite reservations.