F3 Knoxville

Tag: Biohack

Walking with Noah

THE SCENE: Beautiful Saturday morning. a bit moist
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSHs, Tempo merkins, tempo squats, mountain climbers
THA-THANG:
Mosey to the big field to do some animal walks:

  • Animal walks
    • Bear Crawl
    • Frog Hop
    • Worm (low crawl)
    • Gorilla
    • Kangaroo
    • Crab
    • Rabbit (zig zag)
    • Human (Sprint)

Mosey over to the pool building and snake ourselves around on the tile.
Then mosey to the playground:

  • Playground
    • Climb and slide
    • Hang
    • Climb and slide

Mosey on down to the amphitheater to work on our letters.

  • Amphitheater
    • Roll down the hill
    • Climb on the stage
    • Start the alphabet
    • As desired, jump off the stage, run up the hill and repeat
      • Start the alphabet where you left off

Mosey back to the pool area for some wall-ups, then snake, bear style.
Mosey over to the peace bell for dealer’s choice and ring the bell

COUNT-OFF & NAME-O-RAMA
In addition to the PAX, 2.0s were batman, raptor, nerf, buttercup, go-kart, ice cream, the diseased one, stiff arm, and FNG Simone.
CIRCLE OF TRUST/BOM:
Why did God flood the earth, destroying every living thing except for Noah and his family? Because he regretted making man because every inclination of man’s heart is evil.
MOLESKIN:
2.0s were much more resistant to getting dirty than I expected!

2 Masters

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

  1. Side straddle hop
  2. Tempo merkins
  3. Moroccan night club
  4. Tempo squat
  5. Cherry pickers
  6. Run to track + 1 lap
  7. Leg swings

THA-THANG:

The point of the workout is to try to serve 2 masters:  abs and sprints.  We drew cards and each suit had an ab exercise + sprint distace:

  • Hearts – 2x card number LBCs + 100m
  • Diamonds – Big Boys + 200m
  • Clubs – Hello Dollys + 300m
  • Spades – Heels to Heaven + 400m

What ended up happening is we spent the 90% of the time running and only served the sprinting master.

CIRCLE OF TRUST/BOM:
I shared Luke 16:1-13 and highlighted verse 13:  “No servant can serve two masters, for either he will hate the one and love the other or he will be devoted to the one and despise the other.  You cannot serve God and money.”  This was illustrated in our lopsided workout.  We tried to do 2 things and only did one of them well.

ANNOUNCEMENTS:
We announced a family workout for Saturday the 24th of July at 0700.

Heavy Tabata

THE SCENE:   72 and calm.
F3 WELCOME & DISCLAIMER:  Administered
WARM-O-RAMA:

Stretchy stretchy…

Mosey to the recruitment center.

THA THANG:

Heavy Tabata – 8 stations.  20 seconds on, 6 seconds off. 4 rounds then switch stations.

Stations were;

  1. Thrusters
  2. Heavy lunge step-up
  3. Ball Slams
  4. Stack squat
  5. Battle rope alternating waves
  6. Step backs
  7. Tire hit
  8. Blockee

Flutter kicks and LBCs while each PAX takes a turn doing max pull-ups.

Start the Tabata again – 8 new stations;

  1. Gore Curls
  2. Deep CMU squat
  3. Slam Ball Launch
  4. CMU swings
  5. Battle rope slams
  6. Goblet squat with rotation
  7. Tire flip
  8. Lunge-squat-lunge (block overhead)

MARY:

No time!

COUNT-OFF & NAME-O-RAMA

5 men, including FNG Hollywood

CIRCLE OF TRUST/BOM:

Psalm 112 (ESV)

Praise the Lord! Blessed is the man who fears the Lord, who greatly delights in his commandments!  His offspring will be mighty in the land; the generation of the upright will be blessed. Wealth and riches are in his house, and his righteousness endures forever. Light dawns in the darkness for the upright; he is gracious, merciful, and righteous. It is well with the man who deals generously and lends; who conducts his affairs with justice. For the righteous will never be moved; he will be remembered forever. He is not afraid of bad news; his heart is firm, trusting in the Lord. His heart is steady; he will not be afraid, until he looks in triumph on his adversaries. He has distributed freely; he has given to the poor; his righteousness endures forever; his horn is exalted in honor. The wicked man sees it and is angry; he gnashes his teeth and melts away; the desire of the wicked will perish!

MOLESKIN:

ANNOUNCEMENTS:

2.0 workout this Saturday – 7:00am.  Breakfast after.

First Alone, Then Together

THE SCENE: High 60s.  Foggy.  As Tuba put it, “Who ordered the extra gloom?”
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

  • Side straddle hop
  • Tempo merkins
  • Moroccan night club
  • Cherry pickers

THA-THANG:

  • We mosey’d to the recruiting center and carried all of the CMU’s to the movie theatre and to the top of the stairs.  This required 2 trips.  Each PAX carried 2 the first time and 1 the second.
  • Leaving the CMU’s at the top of the stairs, we circled the theatre and did lunges up a second set of stairs, and squats and merkins in the parking lot.
  • Returning to the stairs, we retrieved the CMUs and returned them to the recruiting center.  This time, each PAX had an area of responsibility along the route and carried the CMUs to the handoff point.  Working as a team in an assembly line, we put them away.
  • We mosey’d to the Y-12 hill to bear crawl up.
  • We mosey’d to the amphitheater for box jumps.
  • We mosey’d to the playground for pull ups.
  • We mosey’d to the pool wall for walpies (burpee + wall-up).
  • We mosey’d to the dip bars for inverted rows.  (If you can’t tell yet, I was filling time).
  • We mosey’d to the bell for dips.
  • We mosey’d to the parking lot to bear crawl up the hill.
  • We did 3 sprints in the parking lot.

CIRCLE OF TRUST/BOM:
Acts 4:32-37.  I shared the passage and we talked about the implications.  Does this passage support communism? Do we need to sell our possessions?  We concluded it is an issue of the heart and it is about having a generous spirit and your heart (led by the Holy Spirit) will drive your actions.

Friendship and Servant Leadership

The Scene: 70 and humid

Welcome/Disclaimer – YES

Warmup: SSH, Tempo Merkins, Mountain Climbers, Overhead Clap, LBAC-fwd/bckwd, Projectivator, Cherry Pickers

The Thang
• Follow the Leader to Library Parking Lot: mosey, side step, karaoke, bear crawl, skip, high knees to library parking lot: burpee broad jump toward Amphitheater
• Mucho Chesto @ Amphitheater: 10 – merks, 10 – werkins, 10 – diamond merks, 10 – stagger right, 10 – stagger left (hold plank – someone lead until 6)(rinse/repeat)
• 10 Box Jump/Step Up and Bernie up hill, 10 jump squats at top. (rinse/repeat)
• @ Playground: Baby Murph – 5 pull-ups, 10 merks, 15 squats (5 rounds) = 25 pull-ups, 50 merks, 75 quats
• Bear Crawl to Pool: 10 Wallups
• Follow the Leader to Friendship Bell: mosey to Parallel Bars – hold Al Gore till each pax has a chance to hand walk across bars, BBS till 6, mosey to Friendship Bell for Mary

MARY:
Kick-Flip to lead, other AOQs and guests, and Judge Judy

COUNT-OFF & NAME-O-RAMA
16 STRONG

CIRCLE OF TRUST/BOM:
2 years and 2 months ago, David Greer became Kick-Flip. (He pointed out that I was on Q that day!) Today we know him as a man of character, a leader among men. When he leads, he’s creative, he’s personal, he pushes us. He serves us by leading. So many of his Qs are memorable, the workout, the word, his leadership and drive, his friendship and encouragement. We are all better men because of him and we are glad to give him the Shovel Flag as our AOQ at the Project.
Maybe one of you will be AOQ after him. I hope you will all step up to Q soon. Just as we need Kick-Flip to show up, we all need you/each other to show up. It’s not only how we get better as men and leaders, it’s how we see and experience the diversity and creativity of God in fitting us together, in both our leading and our following. Your strengths pushes us in our weakness and vice versa. We are all disciples, followers/fellow travelers, friends, of Jesus. In Christian friendship, we disciple each other. We encourage each other. We call each other higher up and further in. Friendship is discipleship when Christ is in you. When you Q, you both lead and serve the men around you as friends. It is both friendship and servant leadership.

MOLESKIN:
Much appreciation to Judge and guys from other AOs who came to support and celebrate the passing of the The Project Shovel Flag to Kick-Flip. Shout out to Trolley who began the tradition of taking the picture at the Friendship Bell.

PRAYER:

Ribbed’s wife, men at Equalizer and other AOs whose marriages are struggling, Kick-Flip’s wife and new baby on the way

ANNOUNCEMENTS:
July 24 CSAUP “Off the Chain”