F3 Knoxville

Tag: Biohack

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

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.