F3 Knoxville

Tag: Biohack

Family workout – Do things no one else can do

THE SCENE: Sunny Summer morning with plenty of 2.0s on hand
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

  1. Side Straddle Hop
  2. Seal squats
  3. High Knees
  4. Cherry Picker

THA-THANG:
Tour of the AO. Each Exercise 30 seconds AMRAP

  • Bell
    1. Step ups
    2. Dips
  • Bridge
    1. Imperial Squawkers  
    2. LBCs
  • K25 Hill 
    1. Mountain Climbers
    2. Bear crawl up hill
    3. Burpees
  • Pond
    1. Pushups 
    2. Run around pond
    3. Sit ups
  • Playground
    1. Climb and slide
    2. Pull ups
  • Amphitheater
    1. Basilisk
    2. Squats
  • Pool Wall
    1. Wall ups
    2. Bobby Hurleys

COUNT-OFF & NAME-O-RAMA
In addition to the tagged PAX, 2.0s were Batman, Raptor, Nerf, FNG – Buttercup, Lollipop (or the diseased one?), Go-kart, Ice Cream, Doughnut, FNG – Sweater, and FNG – Pikachu. Also, Borg brought his wife, FNG – Popcorn.
CIRCLE OF TRUST/BOM:
Great scene in Big Trouble in Little China where Egg Shen gives the heroes a potion that will let them “see what no one else can see. Do what no one else can do.” But you don’t need a magic potion. Each one of us already sees what no one else can see and has the chance to do what no one else can do. I see three things we should do in response to this reality so that we can be ready:

  1. Learn to do stuff – You can only do what you can do. Learn more and you can do more. Take the opportunities you have at home, school, and everywhere else.
  2. Pay Attention – If you want to act when the time comes, you have to realize that the time has come. Keep your eyes and ears open so you can see your opportunity when it shows itself.
  3. Step up – When the critical moment comes, it is often easy to look around for someone else to take action. Don’t wait for someone else, step up and take action. Nobody else can do it like you.

MOLESKIN:
Great fellowship time afterwards. Kids really enjoyed it. We will look into another one of these in July.
ANNOUNCEMENTS:

Leave A Trace

THE SCENE:  70 and drizzle
F3 WELCOME & DISCLAIMER:  Administered
WARM-O-RAMA:

Overhead clap
Cherry pickers
Seal clap
Tempo merkins
Mountain climbers

THA THANG:

The Seabiscuit

10 Burpees

20 Merkins

30 Squats

All the way up to 4 laps and back down

MARY:

PAX Choice

COUNT-OFF & NAME-O-RAMA

9 of the best men that I know

CIRCLE OF TRUST/BOM:

Last week, my family camped in South Carolina’s Table Rock State Park and the Pisgah National Forest.  Both were gorgeous areas and I highly recommend them for a weekend getaway (both are around 3 hours from Knox).  Several times while we were camping, I saw references to the “Leave No Trace” outdoor ethic – a sign here, a ranger-led talk over there… If you are unfamiliar, the 7 Principles of Leave No Trace are;

  1. Plan ahead and prepare
  2. Travel and camp on durable surfaces
  3. Dispose of waste properly
  4. Leave what you find
  5. Minimize campfire impacts
  6. Respect wildlife
  7. Be considerate of other visitors

Leave No Trace might be summarized in one word – impact.  The idea is to minimize the impact that you make in nature – to the extent that someone else might camp right after you and have no idea that you had been there.

When it comes to our faith – what a shame it would be if we claimed to connect with God in our heart, yet there was no evidence of it outwardly.  What a tragedy it would be if our faith left no trace on our lives.

Summarizing from the book of James (2:14-26)

What good is it if you say you have faith but don’t show it by your actions? Suppose you see a brother or sister who has no food or clothing, and you say, “Good-bye and have a good day; stay warm and eat well”—but then you don’t give that person any food or clothing. What good does that do?  Can’t you see that faith without good deeds is useless?  Just as the body is dead without breath, so also faith is dead without good works.

Your faith should be leaving a trace…on your schedule…on your priorities…on your bank account…

MOLESKIN:

Hat tip to whomever came up with the Seabiscuit workout

PRAYERS / ANNOUNCEMENTS:

Speaking of good works… If you are free on Saturday morning, sling some mulch at the Wesley House!  See Slack for details

Don’t Worry…

THE SCENE: awesome

F3 WELCOME & DISCLAIMER: DONE

WARM-O-RAMA:
SSH, Imperial Squawkers, Tempo Merkin, Mountain Climber, Plank Jack, LBAC fwd/bkwd, Overhead Clap, Lap around Parking Lot

THA-THANG:

  1. B-L-I-M-P-S @ Senior Center Parking Lot
    5 Burpees – sprint
    10 Lunge – skip
    15 Imperial walker – karaoke
    20 Merkins – sidestep
    25 Plank jacks – high knees
    30 Squats – sprint
    Sprint (skip, karaoke, sidestep) across parking lot after each exercise. – rabbits hold al gore

2. When Animals Attack @ Pool Paved Courtyard (FUN BUT 5 MINUTES IS A LONG TIME TO BEAR CRAWL)
5 mins – mark off an area (kill zone). All PAX remain in area at all times. One PAX (“the attacker” or “it”) starts in one corner, the other PAX in the other corner. Assume bear crawl position and stay there. The Attacker begins to chase his prey throughout the kill zone (in bear crawl mode). Once contact is made with PAX (“tag”), contacted PAX becomes the attacker, returns to his corner, and it starts over. Tweak the exercise with the size of the kill zone and the number of people.

3. 5-10-15 @ Playground
5 pull-ups, 10 merkins, 15 squats (5 rounds) – rabbits hold plank

4. Bernie-Bear-Blaster @ Amphitheater
Bernie uphill/bear crawl down:
1. AB BLASTER – 20x (modified 10 for time)
LBC, BBS, American Hammer (2-ct), Freddy Mercury (2-ct) – rabbits hold protractor
2. ARM BLASTER – 20x (modified 10 for time)
Merkins, Carolina Dry Docks, Shoulder Taps (2-ct), Diamond Merkins – rabbits hold plank
3. LEG BLASTER – 20x (modified 10 for time)
Bobby Hurleys, Iron Mikes (2-ct), Step-ups, Squats. – rabbits hold al gore

MARY:
NO TIME

COUNT-OFF & NAME-O-RAMA
9 BEARS

CIRCLE OF TRUST/BOM:
Sometimes men don’t pay attention to many emotions – we named the big ones: anger and hunger (not really an emotion). But we often worry without knowing it – when we can’t influence/control/manipulate a situation to the outcomes we want, those things often roll around in our minds or become susceptible to triggers without our knowledge. This is worry. (It’s like the photo negative/evil twin of meditation – rolling something around in our mind.) A well-known scripture teaches us how to deal with this. Philippians 4:6-7 (The Passion Translation):

Don’t be pulled in different directions or worried about a thing. Be saturated in prayer throughout each day, offering your faith-filled requests before God with overflowing gratitude. Tell him every detail of your life,  then God’s wonderful peace that transcends human understanding, will guard your heart and mind through Jesus Christ.

I mentioned a song from Maverick City – Jireh

MOLESKIN:
Praying for wisdom and discernment for a specific situation; Crazy coffeeteria at Dunkin: met a guy with a cool Malinois (Belgian security dog) just moved to Oak Ridge from San Diego that needs F3 (we’ll see if he shows up); a sobering T-bone car accident at the nearest intersection that could easily have killed both drivers, and a mom at Dunkin who thought her son was involved (same kind of car).

ANNOUNCEMENTS:
CSAUP July 24, Hardship Hill Oct 2 (only 2 seats left on the Porkchop Express!)

Proverbs 11-20

THE SCENE: Cool and clear.  55F
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

  1. Side straddle hop
  2. Overhead clap
  3. Tempo squat
  4. Cherry picker
  5. Moroccan night club

THA-THANG:

Run to K25 hill; read a Proverb; 1 min of each exercise; run up and down the hill

  1. 11:27 – Whoever diligently seeks good seeks favor, but evil comes to him who searches for it.  — Bear crawl up the hill – 20 lunges at top
  2. 12:24 – The hand of the diligent will rule, while the slothful will be put to forced labor. — Merkins – 10 basilisks at top
  3. 13:25 The righteous has enough to satisfy his appetite, but the belly of the wicked suffers want. — Big boys – 20 lunges at top
  4. 14:4 – Where there are no oxen, the manger is clean, but abundant crops come by the strength of the ox. — Burpees – 10 basilisks at top
  5. 15:21 – Folly is a joy to him who lacks sense, but a man of understanding walks straight ahead. — Burnie up the hill – 40 lbcs at top
  6. 16:31 Gray hair is a crown of glory; it is gained in a righteous life. — Al Gore – 20 big boys
  7. 17:28 – Even a fool who keeps silent is wise; when he closes his lips he is deemed intelligent. — Freddie Mercury – 40 lbcs at top
  8. 18:6 – A fool’s lips walk into a fight, and his mouth invites a beating.  — burpees – 30 second stretch of your choice at top
  9. 19:15 – Slothfulness casts into a deep sleep, and an idles person will suffer hunger. — stargazer – 5 burpees at top
  10. 20:5 – The purpose in a man’s heart is like deep water, but a man of understanding will draw it out. — air squats – 3 cherry pickers at top

After completing all the exercises, Snaggletooth chose a random number between 11 and 20 to do an exercise again.  He chose 18 and we did another minute of burpees with stretching at the top.  Next Slappy chose a number:  13 and we did another minute of big boys with 20 lunges at the top.

Next the PAX RTB (returned to base).

CIRCLE OF TRUST/BOM:
I shared Proverbs 13:7 – One pretends to be rich, yet has nothing; another pretends to be poor, yet has great wealth.

I shared my perspective on the current debt saddled society that buys things with debt to impress others and pretends to be rich while never building wealth while others live within their means and save for the future.

Slappy mentioned the same applies to fitness.  We all came out this morning to hurt our bodies so that we could be more fit and healthier in the long term.  Pretending to be in poor health now to have great wealth of health in the future.

Seek first

THE SCENE: 60s and clear
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
15 SSH, 15 Mountain climbers, 10 tempo Merkins, 15 Moroccan night club, 15 Imperial walkers, 10 tempo squats
THA-THANG:
Mosey to the playground.  Perform 10 pull-ups and 20 merkins at the playground.  Run to the opposite side of the amphitheater and do 20 derkins and 20 dips.  Repeat once.  For round 2, perform 10 pull-ups and 20 squats at the playground and then 10 box jumps and 20 lunges (10 each leg).

Mosey to the track and football field.  On the field, assemble on the goal-line for a modified version of Bear-way-to-Heaven.

  • bear crawl to the 10 and do 10 burpees, mosey back to goal-line
  • bear crawl to the 30 and do 8 burpees, mosey back to goal-line
  • bear crawl to the 50 and do 6 burpees, mosey back to goal-line
  • bear crawl to the 30 and do 8 burpees, mosey back to goal-line
  • bear crawl to the 10 and do 10 burpees, mosey back to goal-line

Next, perform 20 squats at the goal-line and sprint to the 50 and do 20 merkins and mosey back to the goal-line. Then, do 20 sumo squats at the goal-line and sprint to the opposite goal-line and do 20 diamond merkins and sprint back to the goal-line.

MARY:
15 flutter kicks, 10 side crunches each side
COUNT-OFF & NAME-O-RAMA
9 with 2 FNGs at the Project. Welcome Chef Jitsu and FNG to be named (he wanted to keep his distance in the circle due to a previous merlot spill).
CIRCLE OF TRUST/BOM:
“No one can serve two masters; for either he will hate the one and love the other, or he will be devoted to one and despise the other. You cannot serve God and wealth. “For this reason I say to you, do not be worried about your life, as to what you will eat or what you will drink; nor for your body, as to what you will put on. Is not life more than food, and the body more than clothing? Look at the birds of the air, that they do not sow, nor reap nor gather into barns, and yet your heavenly Father feeds them. Are you not worth much more than they? And who of you by being worried can add a single hour to his life? And why are you worried about clothing? Observe how the lilies of the field grow; they do not toil nor do they spin, yet I say to you that not even Solomon in all his glory clothed himself like one of these. But if God so clothes the grass of the field, which is alive today and tomorrow is thrown into the furnace, will He not much more clothe you? You of little faith! Do not worry then, saying, ‘What will we eat?’ or ‘What will we drink?’ or ‘What will we wear for clothing?’ For the Gentiles eagerly seek all these things; for your heavenly Father knows that you need all these things. But seek first His kingdom and His righteousness, and all these things will be added to you. “So do not worry about tomorrow; for tomorrow will care for itself. Each day has enough trouble of its own.”

Matthew 6:24‭-‬34 NASB

This is truly one of my favorite passages. As it often happens, when YHC read this yesterday, I picked up on a detail that I had not considered before. Verse 25 begins with “For this reason…” which indicates that something in the previous verse is the reason mentioned. From verse 25 through the end of the chapter, Jesus tells us not to worry about our clothes, our food, or our time. The reason not to worry is that God will take care of us when we put Him first. If we put Him first, “all these things will be added to you”.

MOLESKIN:
It was great to have a couple of young bucks to get us to try to not be outdone. Well done!
ANNOUNCEMENTS: