Kick-Flip – Page 12 – F3 Knoxville

Habits, Part 2

July 27, 2022 Kick-Flip

THE SCENE: 75 and thick.
F3 WELCOME & DISCLAIMER: Administered.
WARM-O-RAMA:

Phelps
RFTS / LIH
Grady Corns
Mountain Climbers
Up/Down Dog
SSH

THA THANG:

Mosey to the new building, pick a spot on the bench.
30 seconds of each
- Derkins
- Single leg squat (L)
- Dips
- Single leg squat (R)
- Incline CDD
- Plyo step-ups

Mosey to the pond. There are 2 trees along the path – approx. half way around the pond from each other.
- 50 merkins + 50 LBCs. Run to the other tree.
- 40 merkins + 40 LBCs. Run to the other tree.
- 30 merkins + 30 LBCs. Run to the other tree.
- 20 merkins + 20 LBCs. Run to the other tree.
- 10 merkins + 10 LBCs. Run to the other tree.

Mosey to the Big Lot;
- Bear crawl one line.
- 10 flutter kicks (count 1 leg)
- Bear crawl one line.
- 10 hello dollys

Jelly Legs

MARY:

Dealer’s choice.
Jail break!

COUNT-OFF & NAME-O-RAMA

9 for bootcamp + 5 Rushers

COT / BOM

All this week, we’re talking about habits. For Part 1 on Monday, Guardrail led a discussion about cultivating our hearts in preparation for a habit change – starting a new good habit, killing an old bad habit. Today we continued talking about habits – as we start a new, or end an old, let’s plan for failure. Let’s think about what might cause failure and pre-decide on strategies to avoid those or to quickly rebound from them.

When you are starting a new habit, what kinds of things are going to throw you off course?

Stumble: I’m not making any progress toward my goal.
Did you just set a goal – or did you also define a plan and come up with systems to get you to the goal? “Systems” are the reminders, queues, routines, notes, people, etc. that you set in place to facilitate your work toward to the goal. James Clear says “you don’t rise to the level of your goals; you fall to the level of your systems.” A goal is just a daydream without a plan. Make sure you have an actionable plan + establish systems to execute that plan.

Stumble: I’m not seeing change happen as fast I thought it would.
Adopt a long-term perspective. Have short-term milestones. Especially in the short term, evaluate your progress based on how well you stick to your plan, not your results. Worry about meeting the plan today – tomorrow worry about tomorrow. Keep your sights only looking that far out. If you have a good plan and you stick to the plan, your goal will take care of itself. Again from James Clear, “You should be more concerned with your current trajectory than with your current results”.

Stumble: I missed a day, so I guess I’m done.
Sometimes we have an all-or-nothing mindset. If we fail one time, we think we are a failure. Like my daughter who is learning to walk, I wouldn’t say to her “just two steps?!? Come on!“. No, I say “Two steps! Great job girl! Now try and again and get three steps this time!!!” As you are learning to do something new, coach yourself the same way. Give yourself some grace. If you miss a day, don’t miss two. Missing one day reduces your chance of success by 5%. Missing two consecutive days reduces your chances by 40%.

As we start new habits, here are three strategies that we’re going to implement

Create systems to push you toward your goal
Success is sticking to your plan TODAY
If you miss a day, don’t miss two.

You are what you repeatedly do. Every action you take is a vote for the type of man you want to become.

With that in mind…

What good habit do you need to start?
What unhealthy habit do you need to stop?

Come back Friday for Part 3 of this Word!

MOLESKIN:

Prayers for Data, Papa Lock, and Shrubbery’s Aunt.

ANNOUNCEMENTS:

Heavy Metric Workout #2

July 14, 2022 Kick-Flip

THE SCENE: 64 and clear. Perfect for a beatdown
F3 WELCOME & DISCLAIMER: Administered
WARM-O-RAMA:

SSH
Hairy Rockettes
Finkle Swings
Willy Mays Hays
Cherry Pickers
Cobra, Down dog
Merkins

THA THANG:

30 minutes to get as many cumulative reps as you can. The following list of exercises are performed in sets of 25 reps. After completing each set of 25 reps, run 25 yards (6 parking spaces), do 2 burpees, and return for the next set. Here are the exercises:

150 curls
125 heavy squats
100 OHP
75 CMU swings
50 Thrusters
25 Blockees

When you finish the blockees, start over and push until the timer is up.

Once through the circuit is 525 reps. How many cumulative reps?

MARY:

Flutter kicks
Prone row
LBCs
Merkins
Rosalita

COUNT-OFF & NAME-O-RAMA

Me and 9 of the best men I know. Welcome FNG “Ocho”!

CIRCLE OF TRUST/BOM:

The reflection this morning was simple. We set aside a few minutes to review progress made toward our goals. First, as a group… In January, we talked as a group about some of the ways that we’d like to see The Project move forward in 2022. Some ideas were;

Fitness. We now have a few metric workouts to measure performance (military fitness PT, and today’s heavy PT baseline). Let’s re-do those occasionally to see how our performance is trending. Weekly Push/Pull/Plank challenge on Slack.
Fellowship. Consistency in the gloom and chatter on Slack. Outside of the gloom – Hiking daytrips… .. Bonfires… Spring camping trip…
Faith. More deliberate discipleship. Developing smaller shield lock groups within the larger Project group. Meditating on and committing scripture to memory. Leading our families in study, prayer, and faith.
More men in attendance. More Sad Clowns who need something like F3. Specifically, more newly married men and new fathers – those are critical points in a man’s life and full of anxiety. We have a wealth of experiences to share with those men – let’s find ‘em!
Family Workout! It’ll be great to get the families together monthly. It’s also a service to the community to we are uniquely gifted to provide. I think this will largely define The Project’s evolution in 2022.

Then, we turned our thoughts inward to reflect on personal goals. Six months ago (or 3 years ago), what did you want to change in your life? What goal or goals did you have? Did you make a plan? Did you tell a trusted friend? How are you progressing? If you’re on track – awesome! If you’ve tapered off, today is a great day to get back started. If you haven’t already, write it down. Break it down into simple steps. Seek accountability.

Proverbs 4:25, “Let your eyes look directly forward, and your gaze be straight before you.”

Hebrews 12:1-2, “…let us also lay aside every weight, and sin which clings so closely, and let us run with endurance the race that is set before us, looking to Jesus, the founder and perfecter of our faith, who for the joy that was set before him endured the cross, despising the shame, and is seated at the right hand of the throne of God.”

Philippians 3:14, “But one thing I do: forgetting what lies behind and straining forward to what lies ahead, I press on toward the goal for the prize of the upward call of God in Christ Jesus.”

“The successful warrior is the average man, with laser-like focus.” – Bruce Lee

“The secret of change is to focus all of your energy, not on fighting the old, but on building the new.” – Socrates

“The way to get started is to quit talking and begin doing.” – Walt Disney

MOLESKIN:

We first did this workout in January. Every man who repeated today increased his score! Every. Single. One. We ARE getting stronger, men!

Here are the scores;

	January	July	Delta
Rocket	515	550	35!
Snaggletooth	525
Erector	550
Mathlete	525	599!	74!
Tuba	510	516	6!
Bobbitt	516	565	49!
Kickflip	510	565	55!
Wingman		525
3-Peat		500
Ocho		325
Boy George		535
Skewer		450

For more evidence of our fitness acceleration, see this BB from March

USAF Fitness Measurement – Round 2

ANNOUNCEMENTS:

Wrong Turn

June 29, 2022 Kick-Flip

THE SCENE: 65 and clear.
F3 WELCOME & DISCLAIMER: Administered
WARM-O-RAMA:

Motivators
Seal squats
Cherry Pickers
LIH
Cobra
Merkins
Squat 180
Double-tap squat

THA THANG:

Mosey to the TOMO parking lot – split into 2 teams. One die with numbers 1,2,3.

Team 1 rolls the die, then runs that number of laps up the stairs and back around.

While Team 1 runs, Team 2 works through the exercises until laps are completed.

When last man from Team 1 returns from laps, other team rolls.

When list is complete, knock down a cone and start again.

* Timer set for 2 minutes. Every 2 minutes stop and do 15 merkins *

Repeato for 25 minutes.

See how many times each team can work through the list.

Exercises:

10 Monkey Humpers (4-count)
15 Mountain climbers (4-count)
10 Iron Mikes (10 each leg)
15 Side crunches (15 each side)
15 Squat jump 180s
15 BBS
15 Double-tap squats
20 Dollys (4-count)
10 Pendulum lunges (10 each side)
20 LBCs

Mosey to Maple Street parking.

Bear crawl one parking line, 15 merkins, mosey to the end.
Plank…Sprint!
Bear crawl two parking lines, 10 merkins, mosey to the end.
Plank…Sprint!

MARY:

Mosey back home for some quick Mary.

Guantanamo
H2H

COUNT-OFF & NAME-O-RAMA

Me and 18 of the best men I know

CIRCLE OF TRUST/BOM:

June 29^th, 1914 – 108 years ago – the world was just starting to come apart at the seams.

It started the day before…Archduke Franz Ferdinand, heir to the Austro-Hungarian Empire, was visiting Sarajevo. Six terrorists, who were furious about the annexation of Bosnia and hellbent on doing something about it, had spread themselves out along his motorcade route. As the archduke’s vehicle approached, a terrorist threw a hand grenade at the open car, but the grenade only wounded members of the entourage. Nobody was killed, the archduke wasn’t even injured, and the terrorists all got away. After settling down and complaining to the Austrian administration about the poor security, later in the day Ferdinand decided to go back out into the city to visit his staff who were wounded and in the hospital.

En route to the hospital, the archduke’s driver took a wrong turn, backed down the street, and momentarily came to a stop in front of a café. It was at that very café that the frustrated would-be assassins who had escaped earlier in the day, were getting drunk. When they saw the car sitting there, I imagine they were astonished at a second chance to commit their planned murder. 19-year-old Gavrilo Princip stepped out of the crowd and fired two shots, killing the Archduke and his wife, Sophia.

And thus began a sequence of events that is a tragedy without parallel in all human history. That driver’s one wrong turn, a simple stupid mistake – inadvertently aided an assassination that was the spark that lit off World War I. That event led to the deaths of 10 million soldiers and civilians…destroyed most of the empires and dynasties of Europe…created the conditions for the rise of communism… One wrong turn can be ruinous…

One wrong turn in your life can be ruinous… One extra stupid decision (to drive after too many drinks…to see that ex-girlfriend who is in town for the weekend…) can RUIN you. Even small bad decisions can damage your reputation…impact your health…cost you respect from loved ones…cost you a lot of money…or a job…or a friend. There are very real consequences to poor decisions.

HOW do we prepare against and protect ourselves from making a wrong turn – from acting in foolishness? According to the F3 Q-Source, we do 2 things; BUILD GUARDRAILS and SEEK ACCOUNTABILITY.

Build Guardrails
Proverbs 5:23, He will die for lack of self-control.
Proverbs 1:7, Only fools despise wisdom and discipline.
The HIM builds Guardrails in his life. Guardrails are routines, habits, disciplines that you establish in your life to keep you focused on being a HIM and keep you resisting those things which would drag you down. Guardrails. Habits. Routines that keep you out of the ditch and on the road.
Here’s a question for you, BB reader: You know your tendencies, you know your urges, your vices – now think about this – what Guardrails do you need to build and strengthen to keep you away from those ditches? What habits, what routines do you need in your life?

Seek Accountability
Proverbs 12:15, Fools think they need no advice, but the wise listen to others.
Proverbs 13:20, Whoever walks with the wise will become wise; whoever walks with fools will suffer harm.
If you aren’t already doing so, you need to be locking shields with other men who are striving to live virtuously. You need trusted men in your life whom you can be vulnerable with, who’s counsel you value. You need men who are watching your six as you watch theirs – and who’s duty it is to speak candidly to you if they see you acting foolishly or walking toward danger.
Last question for you, BB reader: Do you have those men in your life? If not, who?

Here’s the takeaway: To prepare against making poor decisions in life – big and small – you need guardrails and you need accountability. The HIM works to develop both.

MOLESKIN:

Nice to see Limo back out with us! Nice to see Boy George come out for Rush!

Hat tip to Wax Job – he led a workout very similar to this about 3 years ago… It’s a classic!

Prayers for our brothers who are injured, ill, awaiting surgery, and/or going through hard times. Prayers for those traveling.

ANNOUNCEMENTS:

Convergence at JUCO, Saturday

Family Workout at the Project, July 9^th, 9:00 AM

Hawks

June 28, 2022 Kick-Flip

THE SCENE: 62 and clear.
F3 WELCOME & DISCLAIMER: Administered.
WARM-O-RAMA:

Knox CP
M Nightclub
Fence steppers
Pendulum lunges
Scrape the tip
Double-tap squat
Mosey to the playground: 5 pull-ups + 1:05 plank + 5 pull-ups + 1:05 plank + 3 pull-ups

THA THANG:

Mosey to the parking lot – split into 2 teams. One die with numbers 1,2,3.

Team 1 rolls the die, then runs that number of laps up the stairs and back around.

While Team 1 runs, Team 2 works through the exercises until laps are completed.

When first man from Team 1 returns from laps, other team rolls.

When list is complete, knock down a cone and start again.

* Also…there is a timer set for 2 minutes. Every 2 minutes stop and do 15 merkins *

Repeato for 25 minutes.

Exercises:

10 Monkey Humpers (4-count)
15 Mountain climbers (4-count)
10 Iron Mikes (10 each leg)
15 Side crunches (15 each side)
15 Squat jump 180s
15 BBS
15 Double-tap squats
20 Dollys (4-count)
10 Pendulum lunges (10 each side)
20 LBCs

MARY:

Mosey to the playground: 5 pull-ups + 15 diamonds + 5 pull-ups + 10 diamonds + 3 pull-ups + 2:10 seconds plank

COUNT-OFF & NAME-O-RAMA

Me and 9 of the best men I know

CIRCLE OF TRUST/BOM:

Genghis Khan was out with a Mongol hunting party. He was riding his horse and on his wrist sat his faithful hawk. After a long day of hunting, he saw water dripping on a rockface and dismounted to drink. While he was filling a cup, his hawk left his arm and flew. The water trickled into the cup frustratingly slowly, drip by drip – and just as the water came to the top and Khan raised it to his lips, the hawk flew by and knocked it out of his hand. He picked the cup up and began to refill it. This time, just as the cup was half full, he brought it again to his lips, but again the hawk swooped down and knocked it out of his hand. A third time, he filled the cup and a third time the hawk swooped down – but this time Khan was ready and struck the bird with his sword.

Instead of waiting for the drips to fill his cup yet again, he decided to climb the steep hillside and dip water where the stream pooled. When he reached the place, he found that there was indeed a pool of water; but lying in that pool was a large, dead, venomous snake. From the hawk’s vantagepoint, it could see the hazard. This faithful bird was trying to protect him from a danger that he could not see.

When you lock shields with other men, one of the benefits you get is their perspective. They can see your blind spots. They can see your foolishness. They can be your hawks – flying near you, perceiving what you cannot, protecting you from a danger that you do not even see. What a treasure! What an advantage in life! That is iron sharpening iron. You invite men to watch your six – as you watch theirs.

Having access to this benefit requires three things that most men are not comfortable with – and each takes courage.

Vulnerability. On the receiving end, you only experience the benefit to the degree to which you are vulnerable about your struggles, vices, fears, and dreams. When you courageously share those things, that’s when real movement toward advantage can happen.
Candidness. Being willing to speak a hard truth into another man’s life to his face takes courage. Like the flying hawk that sees the venomous snake – your duty to that man is to warn him of folly and danger. Your words may anger that man or cause him shame – but what a gift you have given him.

Prov 27:6, Wounds from a friend can be trusted

Prov 27:9, The pleasantness of a friend springs from their heartfelt advice

Humility. A willingness to receive a tough critique with humility and the recognition that those you’ve locked shields with might, 1) know what’s better for you, 2) see hazards that you cannot, and/or 3) see through your BS.

My encouragement today is to find men in your life to lock shields with. In order to get the full benefit of their perspective, you’ll need to be courageously vulnerable with them and accept their input with humility. In order to be a valuable counselor to them, you’ll have to be willing to be courageously candid with them about their faults.

Prov 27:17, As iron sharpens iron, so one man sharpens another.

MOLESKIN:

Nice to have Cheney with us from downrange! Borg crushed it today!

ANNOUNCEMENTS:

Convergence July 2
Family Workout July 9
Shield Lock backpacking trip July 15-16

Repeat

June 2, 2022 Kick-Flip

THE SCENE: 70 and clear.
F3 WELCOME & DISCLAIMER: Administered faithfully, even though the PAX were eager to get started.
WARM-O-RAMA:

Mosey to the playground. 5 pull-ups + 1 min plank + 5 pull-ups

THA THANG:

Mosey to the Rock Pile.

5 stations in the parking lot – 5 more across the street. 1-minute EMOM timer

Visit a station and do the exercise until timer goes off. Then run to the wall, scramble up and over, and run across the street to the next station. Exercises were;

Tire hit
Ball Slams
Battle rope alternating waves
Heavy lunges
Stack squat
Goblet squat
Jump rope
Thrusters
CMU swings
Curls

Short mosey recovery. Freddy Mercury, Dolly, LBCs, Flutter kicks

Round 2: Flip the cards. Exercises were;

Tire flip
Slam ball launch
Battle rope slams
Plyo merkins
Good mornings
Jump rope
Tricep extensions
Blockees
OHP
Heavy Al Gore

MARY:

Guantanamo, LBCs

COUNT-OFF & NAME-O-RAMA

7 including FNG “Pop-A-Lock”

CIRCLE OF TRUST/BOM:

Tomorrow, June 3^rd, is National Repeat Day. It seemed appropriate to repeat a Q that we’ve done before – and to repeat a Word that I’ve done before. The Word on my heart this morning is something that Jesus has told us to do over and over again.

In Matthew Chapter 18, Peter approaches Jesus and says, “Lord, how many times must I forgive my brother or sister who sins against me? As many as seven times?” Their culture was keen on defining and limiting moral obligations, as if they could be accurately prescribed by number. Some rabbis had fixed a limit of “3” for forgiving someone – from their interpretation of the book of Amos. Peter doubtless thought that he was being unusually liberal and generous in proposing such a measure of forgiveness – “7 times…”.

Verse 22, “Jesus answered, “Not seven times, Peter, but seventy times seven times!”. Christ demolishes this attempt to quantify the measure of grace. He commands us to forgive – and to be willing to live that forgive/offended/forgive cycle on repeat.

Earlier, Jesus was teaching these same men and women to pray – Matthew Chapter 6, the Lord’s prayer,

“Our Father in heaven, hallowed be your name, your kingdom come, your will be done, on earth as it is in heaven. Give us today our daily bread. And forgive us our debts, as we also have forgiven our debtors. And lead us not into temptation, a but deliver us from the evil one.”

I find it interesting that the first thing Jesus says after reciting the Lord’s prayer – as if this is the point that He needs to hammer home most directly – is about how critical forgiveness is to your relationship with the Father. The very next verse after the prayer (verse 14), “If you forgive those who sin against you, your heavenly Father will forgive you. But if you refuse to forgive others, your Father will not forgive your sins.”

It is in pardoning that we are pardoned. – Francis of Assisi

When I was preparing for this Word (first time), I searched my heart for unforgiveness – and found it. I realized that I had been harboring a years-old grudge against someone who I never even saw anymore. Even though they were out of my life, I was still living with resentment toward them. That unforgiveness was poisoning my heart and soul with bitterness.

What then to do? We found guidance from within the Lord’s prayer… The Greek word rendered “forgive” in this text is aphiemi (ah FEE ay mee). It does not mean to sweep it under the rug or pretend like you were not hurt. In the Greek, aphiemi can literally mean, “to hurl”. Like we did to the slam ball this morning. Hurl away the offense, and in doing so heave that poisonous resentment as far as you can (because, 99.9% of the time your unforgiveness hurts you more than anyone else!). Aphiemi – hurl it. That is how our Father forgives our trespasses – and it’s how we are to forgive those who trespass against us.

MOLESKIN:

Our FNG showcased his mad skills at breaking into a locked car. How did he get so good at that?

PRAYERS / ANNOUNCEMENTS:

Rocket as he travels and his friends/family as they mourn a loss

Snagg

Erector’s M

Bobbitt