Biohack – Page 6 – F3 Knoxville

Ultimate Frisbe

April 17, 2025 BackBlasts

AO: the-project
Q: Biohack
PAX: Biohack, Ocho, flyball, Baby Face, Tom Tom, Tomb Raider
FNGs: None
COUNT: 6
WARMUP:
-Projectivator
-Tempo squats
-Tempo merkins
-Cherry pickers
-Calf stretch

THE THANG:

Ultimate Frisbee game. Everyone does a burpee on every turn over. When someone scores, they chose a heavy exercise and number of reps.

MARY:

ANNOUNCEMENTS:
Leadership Summit
Hardship Hill

COT:
Hardship Hill is a race that is fun and good for F3, but today I want to remind us all why we actually do it.

Hardship Hill raises money for Operation Enduring Warrior that supports combat disabled veterans. They come to the race from out of state and bring a team. Some of the veterans they serve will share their testimonies that are incredible.

Then, their able bodied team members will run the race in a Pro Mask (gas mask) that severely restricts their airflow and makes the task much harder. They do this to show us the hardships that our veterans deal with even if those wounds are invisible.

If you can’t attend the race, but want to support OEW, you can donate to them here: enduringwarrior.networkforgood.com/projects/114843-main-website-page

How to file

April 15, 2025 BackBlasts

AO: the-project
Q: Mathlete
PAX: Ocho, Baby Face, Biohack, Nosedive, Erector, Munge, TombRaider, Patch Adams, Mathlete, Tom Tom
FNGs: None
COUNT: 10
WARMUP:
SSH, tempo squats, LBAC, tempo merkins,
THE THANG:
On the back porch: 2 minutes max merkins – this is your income. Double check your W2 by doing your income x2 squats
Mosey to the pool wall and get your dependent info from the top of the fridge with 8 Wall-pees
Mosey to the playground and get your deductions: 3 sets of 5x pull ups and 20x BBS
Mosey to the parallel bars and let yourself down easy when you realize you’re using the standard deduction: 2 sets of 15 inverse rows and 20 Freddie’s
Mosey to the bell and do some calculations: hold a plank for 40 seconds while you calculate the percentage of your outcome, then do the reps.
– 10% diamond Derkins
– 25% step ups
– 30% dips
– 43% split squats
Take it to the post office by making a lap.
But you forgot to write the check, do 25% burpees
Now run it back to the flag
MARY:
Box cutters, basilisks, flutter kicks
ANNOUNCEMENTS:
Hardship Hill, Forg3 Ascents
COT:
1 Timothy 6:10, Luke 18:18-27
Money is necessary, but we must be careful about our relationship with it. As Paul points out, money is not the root of evil, but the Love of money. This requires constant regrounding and cross checking. In my experience, one of the most helpful actions you can take to support a healthy relationship with money is to make giving your top priority.

[lostpearls] April You vs You

April 14, 2025 BackBlasts

AO: lostpearls
Q: Bail Bonds
PAX: Natty, flyball, CareBear, Borg, Mathlete, Biohack, Bail Bonds
FNGs: None
COUNT: 7
WARMUP:
SSH, Cherry Pickers, Lateral Lunges, OH Claps, Seal Claps, Tempo Merkins, X-Factor

THE THANG:
The Workout:
PART 1: RUN
10-minute timer
Begin at Line 1:
Run to Line 2 (10 yards) and back
Run to Line 3 (20 yards) and back
Run to Line 4 (30 yards) and back
→ That’s 1 rep
Rinse and repeat for 10 minutes
Record total reps
1-minute rest

PART 2: AMRAP
3×2-minute timer (no rest between movements)
Count total reps (cumulative):
2 minutes AMRAP Side-Straddle Hops (SSH)
2 minutes AMRAP High Knees (count 1 leg)
2 minutes AMRAP Mountain Climbers (count 1 leg)
3 minutes rest
Record total reps from Round 1

THEN… REPEAT THE ENTIRE WORKOUT
Start over from Part 1 and repeat the full circuit. Reset your rep count.

Submit Your Scores (4 Total):
Round 1 Run Reps
Round 1 AMRAP Reps
Round 2 Run Reps
Round 2 AMRAP Reps

MARY:
None

ANNOUNCEMENTS:
Hardship Hill is 5/17, extra discounts to help tear down

COT:
Change is inevitable. It can be good or bad. Expected or not. But regardless, you can have faith that your Heavenly Father loves you and give Him glory. Trust the process. Don’t be stubborn. Be flexible.
See the attached quote from Chadd Wright.

The Princess Bride

April 1, 2025 BackBlasts

AO: the-project
Q: Biohack
PAX: Tom Tom, Mathlete, Ocho, Biohack, Munge, Tomb Raider
FNGs: None
COUNT: 6
WARMUP:
-Projectivator
-Tempo squats
-Tempo merkins
-Cherry pickers

THE THANG:
1. Run to the parallel bars
2. 20 inverse rows as we sail to the Cliffs of Insanity!
3. 10 Wallpies and go over the pool wall.
1. First one over must say the quote (I swear on the soul of my father, Domingo Montoya, you will reach the top alive).
1. Left side plank for 30 sec.
1. Why are you smiling?
2. I know something you don’t know.
3. I’m not left handed
1. Right side plank for 30 sec.
2. My way is not very sportsman-like
1. Hang from the monkey bars for 1 min.
1. Run to the bell.
2. Build immunity to iocane powder.
1. 20 dips
1. Run to K25 hill and to the top.
2. Roll down the hill towards the fire swamp.
3. Run back up and over and leap the fire geyser at the bottom.
4. Ring of fire as we battle rodents of unusual size.
5. Squatting ring of fire as we escape the lightning sand.
6. We are men of action. Lies do not become us.
7. Death march to the bell as we fall into the pit of despair.
8. Not to 50! 50 dips
9. Buddy carry halfway across the field as we take Westley to Miracle Max
1. Switch and carry back
1. If only we had a Wheelbarrow
1. Partner wheelbarrow back and forth by the bell
1. Mawage is what bwings us togetwar, today
1. Al Gore while we quote the scene (Wuv, twoo wuv also)
1. The chase! Jail break to the shovel flag. No wammies!
2. My name is Inigo Montoya. You killed my father. Prepare to die.
1. Overhead clap. In cadence. Until it hurts like you’ve been stabbed in the arms.
1. To the pain!
1. Ring of fire.

MARY:

ANNOUNCEMENTS:

COT:

Ezekiel 4:4-6 & 9-12 show God telling Ezekiel to do some very hard things that don’t have an apparent immediate benefit for anybody.

Have there been times in your life, or are you in one now, where things are hard or painful and it doesn’t seem to be for any good reason at all? Remember the promises from the Bible: God is in control. He knows the outcome. He controls the outcome. He has promised good outcomes for those who love Him and are called to his purpose.

Final thoughts: watch out for that Ezekiel bread…

Frisburpee for the win

March 27, 2025 BackBlasts

AO: the-project
Q: Haggis
PAX: Biohack, Flying Dutchman, Mathlete, Ocho, Tom Tom
FNGs: None
COUNT: 6
WARMUP: SSH x 20 IW x 15 Tempo Merkins x 10 Don Quixote x 10 Moroccan Night Club x 10

THE THANG:
Mosey over to library parking lot and complete 5 burpees
One of the most amazing games of Ultimate Frisburpee took place as the good guys (my team) made a miraculous come from behind 20 point score to end the game. It was really not even close how great we played. There were a lot of burpees, great work after scores and huffing, puffing and hands on the knees to go around.
On the way back to the flag carrying our weight a Jailbreak was called and made it the best start to the day!

MARY: unfortunately not enough time

ANNOUNCEMENTS: Escape! Still sign up

COT: Mark 9:14-24

This is the healing of a young boy with a mute spirit. I just now realized this directly after the transfiguration on the mount.
Jesus is approached by the father of the child who says the boy has been like this since early childhood and
“But if You can do anything, have compassion on us and help us.”

23 Jesus said to him, “If[d] you can believe, all things are possible to him who believes.”

24 Immediately the father of the child cried out and said with tears, “Lord, I believe; help my unbelief!”

Q also shared the life of Takeshi Nagai who lived through the atomic bomb in Nagasaki and his journey through faith.

When you struggle with belief, when you feel sound in your beliefs, remember that He is the light and guidepost to keep you strong.