F3 Knoxville

Tag: Biohack

The Forgotten Q

This is a missing Q/Backblast from BEFORE Thanksgiving. Many apologies – the holidays came and turned over the applecart! But now these guys get the credit for showing up and getting better! Just in time to ring in the New Year!

THE SCENE: 34 and partly “cloudy with a chance of meatballs”
F3 WELCOME & DISCLAIMER: YES.
WARM-O-RAMA:

  • PROJECTIVATOR X8
  • SSH x10
  • Imperial Squawkers x8
  • Tempo Merkins x8
  • Carolina Drydock x8
  • Burpees x8 OYO
  • Mosey to Playground

THA-THANG:
Dora:

  • 50 Pull-ups (switch every 10)(plank until 6)
  • bear crawl to amphitheater
  • 100 boxjumps/squats (switch every 10)(Al Gore until 6)
  • Mosey to Memorial
  • 200 BBS (switch every 25)
  • Mosey to Recruiting Center

Recruiting Center: Concentration/Memory

  • flip 2 cards
  • if same, do exercise x1 – take a lap around parking lot
  • if different, do both exercises – take a lap around parking lot

MARY:
Pax Choice

COUNT-OFF & NAME-O-RAMA
5 Knuckleheads: Poolboy, Mathlete, Biohack, Slappy, and Snaggletooth

CIRCLE OF TRUST/BOM:
Proverbs 24:3-6 (The Passion Translation)

Wise people are builders—
they build families, businesses, communities.
And through intelligence and insight
their enterprises are established and endure.
4 Because of their skilled leadership
the hearts of people are filled with the treasures of wisdom
and the pleasures of spiritual wealth.
5 Wisdom can make anyone into a mighty warrior,
and revelation-knowledge increases strength.
6 Wise strategy is necessary to wage war,
and with many astute advisers
you’ll see the path to victory more clearly.

MOLESKIN:
During these turbulent and trying times, we are inundated and burdened with information. The craziness of these times will foment a greater pandemic of longer impact: it will be a crisis of mental health – depression, addiction, emotional codependency. What we need is not more information or knowledge, but wisdom. Wisdom that is from above that is first of all peaceable. God’s word provides wisdom and peace during these times.

ANNOUNCEMENTS:
Coming up for air between Christmas and New Year!

We Are The Body

THE SCENE: Clear, Dark, High 30s
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Side Straddle Hops, Tempo Merkins, Cherry Pickers, Run a lap around the parking lot

THA-THANG:
The workout consisted of 6 stations we ran between and conducted 30 second of various exercises at each station.  Participants chose a body system (Arms, Abs, Back, and Legs) to exercise at the station and together, we worked the whole body.  Each participant got a chance to lead a station by using cards prepared by the Q, thus working the “head” of the body. After the 30 seconds of exercise, all participants would do 1 “burbie for the body” and the “head” would read a bible verse from the card to exercise the “heart.”

MARY:

COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
The theme verse today was Luke 6:45b “… for out of the overflow of the heart the mouth speaks.”  This is why we read scripture at each workout station – to fill our hearts with something good.  It is so easy to fill our hearts with crap from the world, that we need encouragement and reminders to dwell in and on the Word of God.
MOLESKIN:

ANNOUNCEMENTS:

Burden

THE SCENE: Cold but not too cold
F3 WELCOME & DISCLAIMER: Yes – all the stuff.
WARM-O-RAMA:

  • Projectivators
  • Tempo Squat
  • Tempo Merkin
  • Mountain Climbers
  • LBAC/fwd-bwd
  • Overhead Claps
  • 5 burpees OYO

THA-THANG:

  • Mosey to Pool Wall – 10 Wall-ups
  • Mosey to Playground – 10 Pull-ups
  • Mosey to Recruiting Center – grab 2 CMU
  • BRICKWORK: Begin exercise 1 at Parking Lot Island 1. Farmer Carry (FC)(pinch grip) CMUs to Parking Lot Island 2 for Exercise 2. Then Farmer Carry (FC) both CMUs back to STARTEX for next set of exercises.
    • 10 Blockees – FC – 10 Plio-merks
    • 10 CMU Kettlebell Swings – FC – 10 American Hammer (4-ct)
    • 10 CMU Thrusters – FC – 10 Tricep Extensions
    • 10 Lateral Step-ups (2-ct) – FC – 10 Bentover Rows
    • 10 Overhead Press – FC – 10 CMU Curls
    • RINSE AND REPEAT – We broke up the 2 sets with various Heavy Mary exercises (with CMU).
  • Mosey back to ShovelFlag

MARY:
NO TIME

COUNT-OFF & NAME-O-RAMA
6STRONG: Erector, Rocket, Kickflip, Mathlete, Biohack, and Snaggletooth

CIRCLE OF TRUST/BOM:
“Rejoice always, pray without ceasing, give thanks in all circumstances; for this is the will of God in Christ Jesus for you.” (I Thessalonians 5:16-18)

It’s been hard this year to rejoice always. My hope has felt weak and anemic. With weakened hope, it’s not surprising that it’s also hard to pray. But I can give thanks. So we spent some time giving God thanks. Then we got coffee and my burdened already felt lighter for the company and our joint work together. I also read from Psalm 130 that reminds us that we wait for and hope in the Lord – because HE IS UNFAILING in His Love for us. He forgives, He provides, He comes through for us. For me.

And that is enough.

Cards Against Us All

THE SCENE: 41 degrees, clear and beautiful
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
10 4 count side straddle hops, run a lap, 10 tempo merkins, 5 tempo cherry pickers

THA-THANG:
Draw 2 cards.  Exercise as follows:

  • Clubs: Big boys
  • Spades: 4 count flutter kicks
  • Diamonds: Merkins
  • Hearts: Squats
  • Joker: 20 burpees

Run a lap around the parking lot.  Repeat.

Next, each member drew a card and we ran to the dip bars.  Together we added 10 to the number on each card and did that number of inverted pull ups together.  Ran to the Friendship bell and did the same with box jumps, crunches, and squats.

Returned to the parking lot and did 2 more card circuits.

MARY:

COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
Arise early in the morning and do important work.  There are several examples of people in the Bible arising early in the morning and then doing something important:

  • Joshua 3:1, 8:10, 6:12, 7:16
  • Exodus 34:4, 24:4, 9:13
  • Genesis 19:27, 28:18
  • 1 Samuel 29:11
  • John 8:2
    MOLESKIN:

    ANNOUNCEMENTS:

Circ de Project

THE SCENE: Insert info about the weather, etc.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
10 The Projectivator, 15 Imperial walker, 10 tempo Merkins, 15 Moroccan night club, 10 tempo squats, 15 harry Rockettes
THA-THANG:
Mosey to the amphitheatre. This will be our home work out station to try to stay off of the soggy ground. Other stations are the wall, the end of the walking path on the east side of the park (trail end), and the playground.

Complete three rounds of each of these.

  • 30 merkins at home
  • 10 quasi-muscleups at the wall
  • 30 squats at trail end
  • 30 Flutter kicks (2-ct) at home
  • 30 Carolina Dry Docks at home
  • 10 pull-ups at the playground
  • 30 lunges (15 each leg) at trail end
  • 30 Freddie Mercury (2-ct) at homel

Only got 2 rounds of the second set in before time was called.

MARY:
10 burpees – just a taste of what the third set was supposed to be.
COUNT-OFF & NAME-O-RAMA
7 including Kick-flip’s ruck
CIRCLE OF TRUST/BOM:
In Paul’s letter to the Christians at Colossae (and by extension us), he speaks to the incomparable Christ. Christ rescued them from darkness, He is the head of the Body (the Church), and He gave the ultimate sacrifice. Take a look at this passage.

“And although you were formerly alienated and hostile in mind, engaged in evil deeds, yet He has now reconciled you in His fleshly body through death, in order to present you before Him holy and blameless and beyond reproach— if indeed you continue in the faith firmly established and steadfast, and not moved away from the hope of the gospel that you have heard, which was proclaimed in all creation under heaven, and of which I, Paul, was made a minister.” Colossians 1:21‭-‬23 NASB

Despite our evil deeds, Christ died that we may be reconciled. However, we shouldn’t miss the qualifying statement. If we continue in faith, we are able to stay reconciled to God through His sacrifice.

MOLESKIN:
Continued prayers for all suffering from COVID-19 related hardships.