F3 Knoxville

Author: Kick-Flip

February Family Workout

THE SCENE:  49 and clear.  Perfect for a Family Workout
F3 WELCOME & DISCLAIMER: 
WARM-O-RAMA: 

  • Seal claps
  • OHC
  • Grady corns
  • Cherry pickers
  • Tempo squats
  • Tempo merkins
  • Mountain climbers

3 quick games of infection tag

THA THANG:

  1. Follow the leader. Raccoon crawl, hand over hand, aussie hand over hand, box jump, etc.
  2. Dips and broad jumps. Irkins and bear crawls.
  3. Mini seabiscuit
    • 2 Burpees.
    • 4 Merkins.
    • 6 Squats.
    • Lap around the bell.
    • Repeat – All the way up to 4 laps and back down.
  4. Big Lap – 8 sit-ups at each light pole
  5. Cone races. 3 Bobby Hurleys – Zig zag run through the cones
  6. Planks and sprints. Flutter kicks and sprints.

MARY:

3 games of bear infection.

1 minute of LBCs to finish it off.

COUNT-OFF & NAME-O-RAMA

5 HIMs and 11 2.0s (including 2 FNKs)  16 total

CIRCLE OF TRUST/BOM:

Talked with the kids about love.  What is love?  What does it mean to love someone?

Showed cards with the description of love from 1 Corinthians 13 – one characteristic at a time.  Talked about each one and how we can show that – patience…kindness…trust…etc.

MOLESKIN:

Welcome T-REX and Fast Cheetah!

All the kids were AWESOME today!  They did such strong work!

“Love is patient, love is kind. It does not envy, it does not boast, it is not proud. It does not dishonor others, it is not self-seeking, it is not easily angered, it keeps no record of wrongs. Love does not delight in evil but rejoices with the truth. It always protects, always trusts, always hopes, always perseveres.” 1 Corinthians 13:4-7

Heavy Roller

THE SCENE:  46 and soggy.  Perfect for a beatdown
F3 WELCOME & DISCLAIMER:  Nah  
WARM-O-RAMA: 

  • Moroccan nightclub
  • OHC
  • Finkle swings
  • Tempo squats
  • Stabilizer squats
  • Side pulls
  • High pulls
  • Gore presses
  • Toe Merkin w/ Triceps

THA THANG:

Mosey to the back porch.  Divide into two teams.

12 exercises written out.  Each team rolls a die and performs that many of the exercises (e.g., roll a 3 – perform exercises 1, 2, and 3.  Bear crawl to the end of the porch and back.  Roll again…picking up where you left off, keep going in sequence.  First team to complete 2 full rounds is the winner.  Exercises were;

  1. 10 Blockees
  2. 20 Gore curls
  3. 10 Stabilizer squats (5 each side)
  4. 10 Good mornings
  5. 10 CMU Swings
  6. 10 Thrusters
  7. 20 Side pulls (10 each side)
  8. 10 High pulls (5 each side)
  9. 10 Heavy Lunges (5 each side)
  10. 10 Gore presses
  11. 10 Burpee jump overs
  12. 20 Toe Merkin Triceps

 

Quick CMU carry lap for a rest.

 

Circle up.  Perform exercise one (10 Derkins), then roll a die.  If we roll a “1” – we move on to exercise 2!  If we don’t roll a “1” – we do exercise 1 again.  Repeat until we roll a 1.  Go through the full list – rolling for 1, then 2, then 3…etc.  Exercises were;

  1. 10 Derkins
  2. 10 Squats
  3. 10 Heavy Freddy
  4. 10 Curls
  5. 10 Triceps
  6. 10 Thrusters

MARY:

Three minutes to get as far through the list of 12 exercises as you can.

Finish with 1 minute of heavy LBCs.

COUNT-OFF & NAME-O-RAMA

Me and 7 of the best men I know

CIRCLE OF TRUST/BOM:

The idea for this Word was planted at Dunkin two weeks ago and sprouted at Dunkin two days ago…  Two weeks ago, Mathlete had just talked to us about temptation.  At coffeeteria, I said to him and Bobbitt, “timely discussion for me because I woke up today feeling extra, like I really wanted today to be all about me…”.  Two days ago – again at Dunkin – Snaggletooth and I were sharing the sentiment, “when I’m sick, I want to be left alone and just be comfortable…”  Two weeks ago, I didn’t realize it at the time, but my extra-ness was the first symptom of me getting sick (covid).  I was sick for a week – and I just wanted everything to go my way during that time.  I was selfish and self-centered – even more than normal (!).  I wasn’t the giving and caring father/husband that I want to be.

I have two quick reflections this morning – one is for immediate application, the other is for long-term application.

First – time for me to do a selflessness reset.  I’m not (too) sick anymore…  It’s time to get over myself and remember who I am wanting to be day-by-day.  Here are a few quotes to get my head back in the right place;

  • “Do nothing out of selfish ambition or vain conceit. Rather, in humility value others above yourselves” Philippians 2:3
  • “No one should seek their own good, but the good of others”.  1 Corinthians 10:24
  • “Love is patient, love is kind. It does not envy, it does not boast, it is not proud. It does not dishonor others, it is not self-seeking, it is not easily angered, it keeps no record of wrongs”.  1 Corinthians 13:4-5
  • “Marriage is one of the most humbling, sanctifying journeys you will ever be a part of. It forces us to wrestle with our selfishness and pride. But it also gives us a platform to display love and commitment”. – Francis Chan
  • “Above all the grace and the gifts that Christ gives to his beloved is that of overcoming self.” – Francis of Assisi

Second – Last week, Rocket reminded us that our days are numbered.  Odds are pretty good that in the last years of my life I will be afflicted by discomfort and/or a chronic/terminal disease.  Each time I get sick between now and then – a little sniffles, a little covid… – those are opportunities for me to practice living selflessly despite sickness.  If I lived my last days acting like I did over the past week (selfish, irritable), those who survive me are likely to say, “thank goodness that old miser is finally gone!”  That’s not the legacy that I want to leave.  I want to live my last days – despite illness, despite aches, despite indignities – full of selflessness, gratitude, and grace.

“Life is not a matter of holding good cards, but sometimes, playing a poor hand well.”  Jack London

If I get 40 more years on earth, each time I am sick is a chance to practice leaving well.

MOLESKIN:

ANNOUNCEMENTS:

Based on poor weather forecast, Family Workout is CANCELED this Saturday.  We will shoot for next Saturday – but will reassess later next week.

CSAUP at Asylum Feb 26th

Family Camping Trip – April 1-3 – book your site!

Prayers for Tuba and his family.

Praise for Rocket’s friend’s ongoing recovery

Praise for Mathlete’s “new” job!

Heavy PT Baseline

THE SCENE:  35 and clear.  Perfect for a beatdown
F3 WELCOME & DISCLAIMER:  Nah  
WARM-O-RAMA: 

  • Chattanooga cherry pickers
  • OHC
  • Hangin’ w/ Michael Phelps
  • Real cherry pickers
  • Inch worms
  • Cobra
  • What’s up, dogg?
  • Pigeon
  • Stretch OYO while I explain the workout…

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:

Heavy LBC
H2H
Prone row
Heavy flutters

COUNT-OFF & NAME-O-RAMA

7 of the best men I know

CIRCLE OF TRUST/BOM:

I started by saying how grateful I am for the leadership of Erector and to the other Project Pioneers (Snaggletooth, Rocket, Chaco) – who started this from scratch 3 years ago.  Likewise, I’m grateful for Snaggletooth shepherding it along – growing our group in numbers, depth, and diversity.  I’m grateful that this group has challenged me to grow athletically, relationally, and spiritually over the past 2.5 years.  ISI!

We talked as a group about some of the ways that we’d like to see The Project move forward.  Some ideas were;

  • 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.
  • Consistency in the gloom and chatter on Slack.  Outside of the gloom – Hiking daytrips…  Dinners…  Bonfires…  Spring camping trip…
  • 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.

MOLESKIN:

Let’s do this again in a few months and measure progress.  Is our fitness accelerating?  Here are our baseline scores;

  • Rocket 515
  • Snaggletooth 525
  • Erector 550
  • Mathlete 525
  • Tuba 510
  • Bobbitt 516
  • Kickflip 510

ANNOUNCEMENTS:

AOQ change at JUCO tomorrow!

Family Workouts – first Saturday of each month

Family Camping Trip – tentatively April 1-3

The Beginning of the End

THE SCENE:  25 and calm.  Perfect!
F3 WELCOME & DISCLAIMER:  Sorta kinda
WARM-O-RAMA:

  • Grady corns
  • LIH / RFTS
  • Temp squats
  • Mountain climbers

At the fountain;

  • Dips
  • Derkins
  • Step-ups

THA THANG: 

Mosey to the Recruiting Center

10 stations set out – each has an exercise.

Tabata – 22 seconds on, 8 seconds rest.  3 tabatas per round, then switch stations. 

  • CMU Curls
  • CMU Split Squat
  • Ball Slams
  • Heavy lunges
  • Battle rope Alternating waves
  • Stack squat
  • Jump rope
  • Tire hit
  • Pull-ups  

Circle o’ Mary

Now…repeat it all again!  This time, exercises are;

  • CMU Triceps
  • CMU Swing
  • Throw from chest
  • Goblet squat
  • Battle Rope slams
  • Good mornings
  • Jump rope
  • Tire flip
  • Chin-ups

MARY:

Play the song “Turn it Up” by Oh the Larceny.  Each time they say “Turn it Up” – do a burpee.  Otherwise, do SSH in tempo with the song.  

COUNT-OFF & NAME-O-RAMA

Me and 5 of the best men I know

CIRCLE OF TRUST/BOM:

I riffed on Bobbitt’s Word from Tuesday – he talked about the wonder of Christmas.  The wonder of the virgin birth and the miracle of God come down.  He encouraged us to live this season in wonder. 

We talked about Christmas as celebrating the beginning of the end…  We zoomed out from the nativity and a little baby in a manger, and started the Christmas story 2,000 years before Jesus was born…

An ancient man named Abraham made a covenant with his God, Jehovah.  Abraham’s God told him, “I will bless you, I will expand your family, I will offer you protection.  You and your descendants must do right by me”.   Later Moses described rightness-by-God in detail – 613 commandments to be kept to the letter.  And if you can’t do all of these things right – and you CAN’T… then the cost of your failure is BLOOD.  It should be YOUR blood, but you can ritually kill an animal in your place as a substitute.  That was the system – the Abrahamic covenant and the Mosiac Law.  Try your hardest to do all of these things – when you fail, sacrifice animals and hope that God is appeased by their blood instead of yours.  That’s the relationship that man had with God for 2,000 years. 

…and into that system, a baby was born.  A few people knew that this was the prophesized messiah – but I doubt that anyone truly comprehended the plan that had been set in motion with that baby’s birth.  The day that Jesus was born, a countdown began – and from that moment on, the old covenant and law was on borrowed time.  Christmas celebrates the beginning of the end of the Mosaic law, with its impossible set of rules and requirement for atonement blood – all of that was superseded.  

The sleeping baby in a manager will grow up to live a perfect life, and ~33 years later would offer Himself as the ultimate sacrifice – FOREVER fulfilling that blood atonement requirement of the Mosaic law – and ushering in a new deal with Jehovah – a new covenant.  Here are the terms of the new covenant… 1) Jesus did the hard work, and 2) you just need to believe and accept His gift.  

But wait – there’s more!  None of the men in the BOM – nor most of the men in F3 – were privy to Abraham’s blessing of the old covenant.  With few exceptions, that deal was for Abraham’s descendants only – and that does not include most of us Gentiles.  The new covenant not only does away with the impossible crushing burden of the law, but it also opens the blessing to ALL people, including you and me.  How’s that for a good trade?!?! 

One wonder of Christmas is that it was the beginning of the end of the old impossible law.  We celebrate the birth of a baby who would later offer a new and wonderful way to live right by Jehovah – by faith alone.  

Here’s a Christmas verse for you;

Titus 2:11-12, “For the grace of God has appeared, bringing salvation to all people.”

 

MOLESKIN:

Prayers for the family and widow of Coates

Prayers to lead well through a difficult situation at the office

Prayers for our boys who are traveling over the holidays

Romans 8:2-4, “For the law of the life-giving Spirit in Christ Jesus has set you free from the law of sin and death. 3 For God achieved what the law could not do because it was weakened through the flesh. By sending his own Son in the likeness of sinful flesh and concerning sin, he condemned sin in the flesh, 4 so that the righteous requirement of the law may be fulfilled in us, who do not walk according to the flesh but according to the Spirit.”

Romans 7:6, “But now we are released from the law, having died to that which held us captive, so that we serve in the new way of the Spirit and not in the old way of the written code.”

Galatians 3:24, “So then, the law was our guardian until Christ came, in order that we might be justified by faith.”

Hebrews 8:7, “For if that first covenant had been faultless, there would have been no occasion to look for a second.”

ANNOUNCEMENTS:

Family Workout tomorrow at 10:00am.  Start at our normal shovel flag location.  Be there!

Last Steps on the Moon

THE SCENE:  29 and clear.  Perfect for a beatdown
F3 WELCOME & DISCLAIMER: Administered
WARM-O-RAMA: 

  • Abe Vigoda
  • Cherry pickers
  • Seal squats
  • Tempo merkins
  • Scorpion dry docks IC
  • Mountain climbers
  • Down/up dog

THA THANG:

Mosey – stop for 20 dips, 20 jump-overs, 20 derkins.  Bear crawl, crawl bear.  While we wait for slowpoke Archie to catch up to us, do 10 more dips, 10 more jump-overs, 10 more derkins

Don’t get squished by a passing car as you broad jump across Hardin Valley.

Mosey to Award Winning Way. Plank at the streetlight, 3-2-1 go! Sprint to the next streetlight – repeat x 4

Mosey over to the Stairs to Nowhere…  Divide into two teams.  There is a box of balls in the middle…  Perform exercise.  Sprint, grab a ball, and bring it back to your side.  Repeat with next exercises.  When there are no more balls in the middle, run all the way across, steal a ball from the other team’s stash, and bring it back.  First one to finish all exercises call out – team with most balls wins.  Exercises were;

  1. 20 Burpees
  2. 30 Monkey humpers (2-count)
  3. 40 Flutter kicks (2-count)
  4. 20 Scorpion Dry Docks
  5. 30 Iron Mikes (15 each leg)
  6. 40 Mountain climbers (2-count)
  7. 20 Merkins
  8. 30 Fairy Jacks
  9. 40 LBCs

How the heck did Team 1 end up with so many balls?!?  Whatev…

Run back down AWW Hill.  At each tree, rotate 90 degrees clockwise and do 5 merkins.  Repeat that pattern to the bottom.

Galway hookers – 4 lunge steps, 1 squat, 4 lunge steps, 2 squats, 4 lunge steps, 3 squats, etc….

Bear crawl to the road… Broad jump back across… Al Gore… Jail break!

MARY:

  • Mountain Rockettes
  • Supermen
  • LBCs

COUNT-OFF & NAME-O-RAMA

Only a dozen men in history have planted their feet on the surface of the moon.  Neal Armstrong was the first in July 1969.  The last was Eugene Cernan, on December 13, 1972 – 49 years ago.

Captain Eugene Cernan was commander of the Apollo 17 mission, the final moon landing mission of the Apollo program and the last time that humans have even gone beyond low Earth orbit.  Apollo 17 landed in the moon’s Taurus-Littrow valley in part because it was thought to be possibly volcanic, and they wanted a closer look.  Cernan had twice before been a pilot for space missions – Apollo 10 had taken him into moon orbit, but not to its surface.  He must have been elated at the chance to return and perform this legendary feat (he’ll have the best story at every dinner party for the rest of his life, for sure!).  As he stepped to the edge of the lunar module and prepared to take his first – of what would be mankind’s last – steps on the moon, that leader of this historic moment paused and said these words that I wanted us to reflect on this morning.

“Houston, as I step off at the surface at Taurus-Littrow, I’d like to dedicate the first step of Apollo 17 to all those who made it possible…”

That’s the kind of leader that I want to be.  Even in my life’s pinnacle moments, I want to humbly know that my accomplishments and blessings are owed to the many who have paved my way.  I want to live and lead with humility and expressing gratitude to those who have invested in my life.

Galatians 6:6, “Let the one who is taught the Word share all good things with the teacher”.

How can I express my gratitude to those who have taught me, mentored me, taken a chance on me, opened a door for me?  What good things do I have to share back with them?  I believe most of them would simply say, “your heartfelt thanks is more than enough”.  Heck, I can do that!

So, here’s is your challenge.  Reflect on the actions of a mentor, a parent, a youth leader, a teacher – someone who has made an investment in your faith, your health, your career, your relationships – and some part of you is better because of the time and energy they gave you.  By the end of the day, reach out to that person and let them know you appreciate them.  A call, a text, an email.  Buy them lunch.  Give them a specific example of what they did for you and let them know of the impact it has made in your life.

“We must find time to stop and thank those people who make a difference in our lives” – JFK

Live and lead with humility and gratitude.  Express your gratitude to those who have invested in your life.  

MOLESKIN:

T-Claps to Dart Gun for providing the moon when we couldn’t find the real one!  :-O

Good to see Lil’ Spice and Spring Break back out with us!

Finish this challenge before your head hits the pillow TODAY and make a green checkmark on the group photo after you’ve completed.

ANNOUNCEMENTS:

This was only Part 1 of a 3-part Word planned for this week.  Parts 2 and 3 of the Word will be better.  Don’t miss them – Wed and Fri!