F3 Knoxville

Tag: Biohack

12 Heavy Pains of Christmas

AO: the-project
Q: Biohack
PAX: Erector, Flying Dutchman, Biohack, OBrother, slappy, Papa Lock, Tom Tom, Feeny, Munge
FNGs: None
COUNT: 9
WARMUP:
-Projectivator
-Cherry Pickers
-Tempo Merkins

THE THANG:
Death march to hill on ORAU campus parking lot. Then do the first exercise, run up and down the hill, do 2 + 1, run, do 3 +2 + 1, run, etc. Just like the song.

1. Blockee
2. Elves on the shelf
3. Thrusters
4. Derkins
5. Big Boys
6. Lunges
7. Curls
8. Rows
9. Diamond derkins
10. Tricep extensions
11. Squats
12. Blockees

MARY:
ANNOUNCEMENTS:
COT:
This month, billions of people around the world will celebrate the birth of a Jewish baby in a town in a land that they don’t think Jews lived in before 1948.

The current conflict (and past and future ones) were foretold in Genesis to Abraham by God. He promised that the decedents of his 2 sons would fight until the end times.

Slap-opoly

AO: the-project
Q: slappy
PAX: Biohack, Borg, Boy George, Erector, KickFlip, OBrother, Ocho, Papa Lock, slappy, Tuba (Dylan Cox), Flying Dutchman, Tom-Tom
FNGs: None
COUNT: 12
WARMUP:
-reach for the stars/hang low
-twistys
-down/up dogs
-go-getters
-jumping spider
-iron mikes
-friendship merkins

THE THANG:
-we separated into 4 teams.
1. Cobra Commanders
2. Chuck Norris’s
3. The Terminators
4. The A-Team

The parking lot was the game board. Each team was given 2 oversized dice. You roll, move that many spaces, and do the exercise (based on the roll). 10 points for every complete lap and 1 pt per stop.

MARY:
-Flutter kicks
-leg lifts with slow hello dollys
-Freddy mercs

ANNOUNCEMENTS:
-the farm kick off
-Shamruck flag handoff to @Eliza
-1/20/24 big ball convergence

COT:
I listed out some of the top ten statements that I’ve said to myself while doing F3 over the past 4 years. (Don’t have the list with me right now. I’ll update this later)

F3RoCo Starfish

AO: rampart
Q: Skeletor , Outnumbered, Feeny, Wingman, Lucille (Austin Williams), Piston
PAX: Wingman, Stetson (Cayden Emory), Steam, Spielberg, Sparkler, Porthole, Piston, Pele (Jon Lindberg), Outnumbered, OnStar, OBrother, Mo Rocka (Joshua Miller), McFly, Mathlete, Lucille (Austin Williams), Lilydipper, KickFlip, Icey Hot, GoDaddy (Zack Williamson), Ghost Flag (F3Knoxville), Feeny, CRISPR, Butterknife, BTU, Brick, Biohack, Airborne (Chase Perkins), (Binks) Caleb McDaniel
FNGs: None
COUNT: 39
WARMUP: covered by Feeny
THE THANG: 4 way split rainy day Q by outnumbered, Wingman, Lucille, and Piston
MARY: 10 Hindu Merkins
ANNOUNCEMENTS: F3RoCo is open for business
COT: Be present! Not only physically but mentally. This is something I struggle with. Follow through with your commitments to not only be physically present where you are, but be there mentally as well.

Ephesians 5:15-16
15 Look carefully then how you walk, not as unwise but as wise, 16 making the best use of the time, because the days are evil.

I consistently find myself in another world in my own head thinking about the things that need to be done. My wife and son deserve my mental presence. Consciously make an effort to be there with them, listening to what your loved ones have to say. Set aside the burdens of work, the task list for church and F3, to be present with them. Make the headspace to be the man you have been called to be. Be a HIM!

The Ocho Ocho (88) Q

AO: the-project
Q: Ocho
PAX: Flying Dutchman, Biohack, Munge, Mathlete, slappy, Icey Hot, Tom Tom, Rocket
FNGs: None
COUNT: 9
Disclaimed the brethren.

WARMUP:
10 x each:
SSH IC, TEMPO SQUATS IC, TEMPO MERKINS IC, Mountain Climbers IC, Willie Mays Hayes, Michael Phelps

THE THANG:
Mosey to Bell
– watch your form, don’t blitz through it…aim for perfect form.
– everyone aim to hit 88 reps, break it up 4/22 or 8/11 or whatever.
– we’ll keep working until every man feels like he got the full benefit of that set.
– When you hit 88, start doing LBCs, big boys, box cutters, or flutter kicks (something core).

88 Dips/LBCs till 6 is done
Mosey to K25

88 Bobby Hurleys/LBCs till 6 is done
Mosey to Y12

88 Lunges up the hill/LBCs till 6 is done
Mosey back to Bell

88 Merkins/LBCs till 6 is done
Mosey to Sr Center

88 Curls w/ rocks/LBCs till 6 is done
Mosey to Flag

88 Monkey Humpers/LBCs till 6 is done

MARY:
We call this the Gloom.
Psalm 88 may be the gloomiest of the Psalms. Most end on hope. Not this one. But it’s so good to know God knows that we have days that feel like this and doesn’t turn us away. He calls us to cry out to Him.

Read PS 88 (NLT).

So just like in our workout: when things are gloomy, watch, wait, and pray. Check your form. Slow down. Wait on another guy. Know that God hears you even in the gloom.

Before you know it the gloom will be over. At least till next time.

ANNOUNCEMENTS:
ROCO launch convergence. 12 Pains @ JUCO Wed.

COT:

Travel the four corners

AO: the-project
Q: Mathlete
PAX: skewer, Biohack, KickFlip, OBrother, Erector, Rocket, Tom Tom, Mathlete
FNGs: None
COUNT: 8
WARMUP: Projectivators, tempo squats, grady corn, cherry pickers
THE THANG:
Four corner stations and a center pile. Do a center exercise, then go to a station. Try to complete the card.
Center
Curls x15
Tri-Extensions x15
Thrusters x10
Blockees x5
Squats
Air x30
Heavy x20
Double Heavy x10
Merkins
Hand Release x20
Derkin x20
Plyo x20
Kettlebell Swings
25 x12
35 x8
50 x6
Kettlebell Rows
25 x12
35 x8
50 x6
Sand Bag OHP
40 x12
60 x8
80 x6
Sand bag OH Throw
40 x12
60 x8
80 x6
Core Legs
Dolly Kicks x20
Box Cutters x20
Heavy Freddies x20
Big Boys
Basic x24
Heavy x16
WWIII x12
MARY: No time
ANNOUNCEMENTS: GTE prep event, Christmas party, RoCo Launch
COT:
Phillipians 2:5-11
5 In your relationships with one another, have the same mindset as Christ Jesus:
6 Who, being in very nature[a] God,
did not consider equality with God something to be used to his own advantage;
7 rather, he made himself nothing
by taking the very nature[b] of a servant,
being made in human likeness.
8 And being found in appearance as a man,
he humbled himself
by becoming obedient to death—
even death on a cross!
9 Therefore God exalted him to the highest place
and gave him the name that is above every name,
10 that at the name of Jesus every knee should bow,
in heaven and on earth and under the earth,
11 and every tongue acknowledge that Jesus Christ is Lord,
to the glory of God the Father.

Christmas is coming and as we enter the season of preparation I think it is good to bring to mind its deep significance.
Born – Died – Raised or incarnation – crucifixion – resurrection
Christmas remembers the first of these, the incarnation, and I think sometimes we don’t see its significance to salvation. God comes down to us. He made the move.
This is a deep thread, when the high comes down to the low. It resonates. When the officer eats last, when the general leads the charge. When a father breaks his back to provide or a mother starves to feed her children.
CS Lewis makes much of this in his writing. God’s descent into the human form forever transforms it.