F3 Knoxville

Tag: Biohack

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!

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.