Ocho – Page 2 – F3 Knoxville

[cvproject] Ultimate Frisbee

August 12, 2025 BackBlasts

AO: cv-the-project
Q: Biohack
PAX: Biohack, LowBid, Munge, Squeaker, Tom Tom, Ocho, Lt. Dan, Mathlete, Flying Dutchman, Baby Face, Mooch, Papa Lock, TombRaider, LowBid
FNGs: 1 LowBid
COUNT: 13
WARMUP:
-Projectivator
-Tempo squats
-Tempo merkins
-Cherry pickers

THE THANG:
-Run to the high school parking lot
-Game of Ultimate Frisbee
-Everyone does a burpee on every turnover
-When someone scores, they pick an exercise and number of reps for everyone to do

MARY:

ANNOUNCEMENTS:

COT:

John 18:37-38 Then Pilate said to him, “So you are a king?” Jesus answered, “You say that I am a king. For this purpose I was born and for this purpose I hae come into the world – to bear witness to the truth. Everyone who is of the truth listens to my voice.” Pilate said to him, “What is truth?” After he had said this, he went back outside to the Jews and told them, “I find no guilt in him.”

Today, we live in a world of information, misinformation, and deep fakes. It is hard to know what thr truth is. Pilate also had that problem. There is an old adage “Perception equals reality.” This was Pilate’s problem.

The Jews perceived that Jesus was guilty and would not be satisfied if Pilate let him go no matter what the truth was. This problem exists in the world today as well.

If only we had an objective source of Truth. Luckily we do: the Bible. The Word of God. In it we can ground ourselves in the Truth of what is right and wrong.

[cvproject] Dutch Birthday Q

August 5, 2025 BackBlasts

AO: cv-the-project
Q: Flying Dutchman
PAX: Lt. Dan, Flying Dutchman, 3-Peat (Carlos Rodriguez), Baby Face, Biohack, Boy George, Erector, Mathlete, Ocho, Squeaker, Tom Tom, TombRaider
FNGs: None
COUNT: 12
WARMUP:
Big arm circles, arm and shoulder stretch, Moroccan nightclub, tempo squats, Willie Mays Hays, SSH, Cherry pickers.
THE THANG:
Mosey to park. Cones set up at the 10, 20, 40 yard lines.
25 merkins, fun to 1st cone and back, 25 merkins, run to 2nd cone and back, 25 merkins run to 3rd cone and back. 25 squats run to 1st cone and back, 25 squats run to 2nd cone and back, 25 squats run to 3rd cone and back. 15 big boys run to 1st cone and back, 15 big boys run to 2nd cone and back, 15 big boys run to 3rd cone and back.
Repeat pattern for following:
25 wide arm merkins
10 each leg lunges
25 crunches
25 diamond merkins
20 Bobby Hurleys
25 four count flutters
Gather in circle for a merkin ring of fire.
MARY:
Box cutters
Monkey humpers
ANNOUNCEMENTS:

COT:
I discussed turning 59 and how I couldn’t help but reflect on my life. Thinking back to all of the good times and bad times, good decisions, bad decisions, successes, failures, happy memories and heart aches. Everything I have ever done or felt has shaped me into the person I am today. Even the heart ache has molded me. My hope and prayer is that i am a good man, a Godly man, a good friend, husband and father. I then read Joshua 14: 10-12.

[cvproject] Ultimate Frisbee

July 15, 2025 BackBlasts

AO: cv-the-project
Q: Biohack
PAX: Mathlete, Ocho, Nosedive, Baby Face, Lt. Dan, flyball, Tom Tom, Mooch, Munge, Biohack, Nerf, WildThing
FNGs: None
COUNT: 12
WARMUP:
-Projectivator
-Tempo squats
-Tempo merkins
-Cherry pickers

THE THANG:
Mosey to the high school parking lot.

Ultimate Frisbee game. Everyone does a burpee on each turnover. When someone scores, they call out an exercise and number of reps.

MARY:

ANNOUNCEMENTS:

COT:
We are now a new region, F3 Clinch Valley! Our focus will be on furthering the mission of F3 to plant, serve, and grow small workout groups to invigorate male community leadership.

Our SLT is meeting weekly for the next few weeks to come together as a team and build plans to accomplish this. We would like your prayers and help as we move to plant new AOs and bring in the next generation of men who will be transformed by F3.

The Madison Hotels Decathlon: Team Billy vs Team Eric

July 10, 2025 BackBlasts

AO: the-project
Q: Nosedive
PAX: Mathlete, Baby Face, Munge, Biohack, Lt. Dan, Ocho, Tom Tom, TombRaider
FNGs: None
COUNT: 9
WARMUP:
Side Straddle Hops x15
Hairy Rockettes x15
Moroccan Night Clubs x15
Tempo Squats x15
Cherry Pickers x5

THE THANG:
Mosey over to the CMUs
Separate into 2 teams (Team Billy and Team Eric)
Teams gain 1 point every time a player completes an exercise listed on a drawn index card, runs down to the far wall of the parking lot and back to simulate putting a bag of flaming dog poo on Old Man Clemens’s porch, followed by 10 Merkins
2 points can be gained if a player carries his CMU with him across the parking lot and completes 5 (each leg) Sloppy Joes (Cotton-Eyed Joes, but extra sloppy)
CMU workouts included: squats, American hammers, dips, heavy box cutters, derkins, chest presses, heavy Freddies, triceps, heavy lunges, we’re not worthies, grave diggers, blockees, murder bunnies, big boys, upright rows, and overhead presses (w/ optional saying “O’Doyle rules!” with each rep)
Team Eric won, but Carl got the company in the end
Mosey back to the flag following the imaginary penguin

MARY:
No time

ANNOUNCEMENTS:
Convergence this Saturday 7-12-25!!!

COT:
July 7 – My Utmost For His Highest by Oswald Chambers – All Noble Things Are Difficult
“Thank God He does give us difficult things to do! His salvation is a glad thing, but it is also a heroic, holy thing. It tests us for all we are worth.”
Failure is part of getting better

Wall-pees and a circuit

July 8, 2025 BackBlasts

AO: the-project
Q: Erector
PAX: Baby Face, Mathlete, Ocho, Nosedive, skewer, Tom Tom, Erector
FNGs: None
COUNT: 7
WARMUP:
15 SSH, 15 Mountain climbers, 10 tempo merkins, 15 Moroccan night club, 10 tempo squats, 5 cherry pickers
THE THANG:
Mosey to the pool wall for the start of an AMRAP style workout. Do 5 wall-pees, run to the amphitheatre for legs, run up the hill for core, and run to the playground for upper body.
Legs- 20 step-ups and 20 squats
Core- 20 Freddy Mercury and 20 American hammers
Upper- 5 pull-ups and 20 merkins
Do both exercises at each station and AMRAP.
MARY:
Planks
ANNOUNCEMENTS:
Convergence Saturday!
COT:
I have often struggled with the concept of trusting in God. It is not that I don’t believe He can do what He says, but I struggle with the implementation. How does God work in the world today? How does He consider my requests through prayer but still know what the outcome will be? The problem with my struggle is that I can’t truly answer any of these questions. The answer is to trust God!
Proverbs 3:5-6 NASB1995
[5] Trust in the Lord with all your heart And do not lean on your own understanding. [6] In all your ways acknowledge Him, And He will make your paths straight.
God’s ways are greater than man’s, so we need to trust that God will do what accomplishes His will. His will is what is best for us.