F3 Knoxville

Category: The Project

BoBBit’s Baseball Beatdown

THE SCENE:
8 HIMs (including 1 FNG) relishing in the refreshing spring-like 59 degrees that tantalized the imagination with anticipation for the exhilarating scent of blooming flowers, baseball, and cut grass. I can FEEL it!

F3 WELCOME & DISCLAIMER
Rendered dutifully.

WARM-O-RAMA:
QIC served an assortment of the following:

  • SSH (x15)
  • Willy Mays Hays (OYO)
  • Tempo Squats (x10)
  • Tempo Merkins (x10)
  • Grady Corn
  • Chattanooga Cherry Pickers ®
  • LBAC Forward
  • LBAC Back
  • Cherry Pickers of the Knoxville variety (x5)
  • SSH (x10)

Let’s mosey!

THA-THANG:
Spring is in the air and just around the corner which means so is MLB Spring Training (first games begin Feb 24!!! Go Cubbies!). Time to get in shape for baseball season (…or maybe just hotdog and beverage curls)! PAX partnered up and grabbed CMUs to head to the semi-(meaning not so much)-symmetrical diamond in the mall parking lot. Each pair took a base. Completed 30 reps of the of the first exercises below and traveled to the next base. When HIMs complete 4 bases and 4 travels, they score one run and are to take a victory lap around the parking lot. Rinse and repeat completing 30 reps of the second exercise. Exercises were as follows…

  • First Base – Single Arm Rows and Heavy Squats | Travel = Heavy Lunges
  • Second Base – Heavy BBS and CMU Swings | Travel = Riffle Carry
  • Third Base – Merkins and Derkins | Travel = Farmer Carry
  • Home – Curls and OH Press | Travel = Block Bear
  • Victory lap.
  • Repeat.

Mosey to the flag.

Bonus: Bobbitt’s Baseball Beatdown Playlist…

  • “The Boys Are Back In Town” – Thin Lizzy
  • “Centerfield” – John Fogerty
  • “Saturday in the Park” – Chicago
  • “My Oh My” – Maclemore & Ryan Lewis
  • “Green Onions” – Booker T. & the M.G.’s (Sandlot anyone?)
  • “Fortunate Son” – Credence Clearwater Revival
  • “(I Can’t Get No) Satisfaction” – The Rolling Stones (not played for time)
  • “Start Me Up” – The Rolling Stones (not played for time)

MARY:
No time for Mary …to the dismay of Mary, Tuba, and YHC (YHC owes doubly in promised Prone Rows).

CIRCLE OF TRUST/BOM:
YHC has been reading a book called The Second Mountain by David Brooks (NYT columnist). In it, he talks about many people who had reached the peak of what we would call success and were surprisingly not satisfied. When we look at the most successful in our culture, there is rampant drug and alcohol use as well as broken relationships that reveal people’s dissatisfaction. He goes on to describe people who had descended what he called the first mountain and began ascending a second mountain with different values. This mountain is about losing one’s self in serving others. He notes that people on this mountain of life were achieving real happiness in their lives.

It is not hard to see the Christ-like example in this concept.

In Philippians 2:3-4 (ESV), Paul says, “Do nothing from rivalry or conceit, but in humility count others more significant than yourselves. Let each of you look not only to his own interests, but also to the interests of others.”

In the TV series Band of Brothers, Major Dick Winters comments that it wasn’t hatred that caused most men to fight, but love; love for their brothers, love for their families back home, love for their country. While YHC was unable to find the direct quote, Stephen Ambrose picks up this theme. He says, “They found in combat the closest brotherhood they ever knew. They found selflessness. They found they could love the other guy in their foxhole more than themselves. They found that in war, men who loved life would give their lives for them” (Ambrose, Band of Brothers: E Company, 506th Regiment, 101st Airborne from Normandy to Hitler’s Eagle’s Nest). In war, when these men found themselves in an incredibly difficult and demanding situation, they found the peak of human achievement: self-sacrificial love.

Abraham Maslow’s hierarchy of needs, which progresses from physiological needs, safety, Wi-Fi, love and belonging, Starbucks, and esteem, culminates with “self-actualization” and ultimately does not reach far enough. YHC would like to suggest that self-transcendence, getting beyond oneself, is the true pinnacle of human achievement.

What does this mean?

Examine your “why”. Why do you get up in the morning to post at F3? YHC admittedly started to feel good about what he saw in the mirror for once. Then to impress his M. Only recently has it occurred to YHC to get better in order to better serve the people around us. This comes down to even naming the people we care for as we take another step, do another rep. To whom will you dedicate your next burpee? It’s not about you anymore.

MOLESKIN:
We’re excited to welcome our newest FNG, Cross-Check! YHC is overcome with jealousy for such a cool name. We were also excited that Booster came over to join us! Coffeteria was enjoyed afterward. Mathlete passed out helpful cards to track the KickFlip challenge. See him to get yours. Fun was had by all!

ANNOUNCEMENTS:

  • CSAUP @ Asylum Feb 26 (See Slack for details and to register)
  • Family Workout March 5 @ The Project (9am? …I think. See Slack for details.)
  • OTB Runs M/W/F (See Slack for details)
  • Sign Up to Q! (See Slack for…you get it.)

Double ladder meets: give yourself a shot

THE SCENE: 20s full moon
F3 WELCOME & DISCLAIMER: as advised
WARM-O-RAMA:

  • Imperial squakers
  • seal claps
  • upward and downward dog
  • stretch on your own

THA-THANG:

Mosey to swim wall and do mike tyson push-ups. so do one pushup, then fold into child’s pose for 1 sec. rest. then do 2 pushups and back into child pose. continue until ten. that should be 55 push-ups
Mosey to play ground;
complete Kick-flip challenge by doing 15 more pushups (70 – total), 7 chin-ups and 70 sec plank.
mosey to parking lot for double ladder.
Ladder 1:
10 burpees
20 Big boys
30 Mountain climbers (2 count)
40 Squats
50 American Hammers (2 count)
40 Squats
30 Mountain climbers (2 count)
20 Big boys
10 burpees
Ladder 2:
between each exercise, sprint to the cone. the cones ladder in distance.
Mosey to stage
11s box jumps with dips (note stopped at 9 boxjumps)
Mosey to bars
3 rounds of 20 reverse rows while partner planks.

MARY:
4 minutes of user choice
COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:

give yourself a shot at doing something you thin in unattainable
.MOLESKIN:
none
ANNOUNCEMENTS:

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

Spiraling Up

THE SCENE: Balmy 34, clear and still
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

  • Squats
  • Gradey Corns (OH+Seal claps)
  • Merkins
  • Mountain climbers
  • Hairy Rockettes

THA-THANG:

  • Mosey to the pool wall – 10 wall ups
  • Mosey to the playground – max pull ups
  • Mosey to amphitheater – 10 box jumps
  • Mosey to recruiting center
    • Stations – 1 minute, then rotate, 2 full cycles
      • Black Betty – Dead lift and Rows
      • Dumb Bells – curl and overhead press
      • Dumb bells – chest and lunges
      • Tire flip
      • Sledge tire
      • Tire throw
      • Slam ball – Slam and High throw
      • Plank makers (man makers without merkin)
      • Heavy Big Boys
      • Heavy Flutter Kicks

MARY:
Made it back to the flag at 6:15 sharp
COUNT-OFF & NAME-O-RAMA
CIRCLE OF TRUST/BOM:
As part of Kickflip’s challenge, we are reading through the Q source week by week. This week we read about Getting Right. As I reflected on the reading, it seemed to me that the process it describes seems too linear. Rather than getting yourself totally right, then solving the fitness problem, then the fellowship problem, and finally the faith problem, my experience has been that this is the right order, but they repeat. By seeking God, I see that I am not right, so I work on getting right. As I progress in this, it bears fruit in my fitness, fellowship and faith. But then, as my relationship with God improves, further un-rightness is revealed, and I have no choice but to begin the cycle again. So, rather than thinking of a linear process of incrementally getting myself all worked out and perfect, it seems more like a spiral upward, with circuits of getting right, and working on my fitness, fellowship, and faith. Each cycle translates me further onward, but while some aspect of my life might appear to be in good shape at this moment, further growth will be demanded.

Matthew 12:43-45 – 43 “When an impure spirit comes out of a person, it goes through arid places seeking rest and does not find it. 44 Then it says, ‘I will return to the house I left.’ When it arrives, it finds the house unoccupied, swept clean and put in order. 45 Then it goes and takes with it seven other spirits more wicked than itself, and they go in and live there. And the final condition of that person is worse than the first. That is how it will be with this wicked generation.”

I heard an interpretation of this parable that seemed to fit with this idea. If you go through the effort of getting yourself right (getting an impure spirit out, you might say), you have to be careful not to leave that space empty, but you need to fill it with a family. Otherwise, that unclean spirit will move back in with a few extra friends, and you’ll find yourself worse off than you were. That’s why we need the full cycle, we begin by putting out the unclean spirit, but then we need to immediately begin refilling that space through fitness, fellowship, and faith.
MOLESKIN:
Next time I will pull together a princess playlist!
ANNOUNCEMENTS:
Family workout is GO for Saturday, 9 am at the normal AO. Check out the opportunity for giving that Judge posted on the main page in Slack (also linked on the project page).

Early Life of Moses (again)

THE SCENE: Cold 25F
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

  • Projectivator – 11
  • Overhead clap
  • Tempo squat
  • Cherry picker

THA-THANG:

  1. Draw him from the water:  1min of Walpies
  2. Raised as an Egyptian:  1min of inverse rows
  3. Murder the Egyptian:  1min of murder bunnies w/out blocks
  4. Flee to Midian:  hustle to K25 hill
  5. Burning bush: 1min of Al Gore
  6. 10 Plagues on the hill (1min of exercises then run up/down the hill)
    1. Merkins
    2. Big boys
    3. Mountain Climbers
    4. LBCs
    5. Basilisk
    6. Hello Dolly
    7. Squats
    8. Lunges
    9. Side Straddle Hop
    10. Burpies
  7. 17 When Pharaoh let the people go, God did not lead them by way of the land of the Philistines, although that was near. For God said, “Lest the people change their minds when they see war and return to Egypt.” 18 But God led the people around by the way of the wilderness toward the Red Sea. And the people of Israel went up out of the land of Egypt equipped for battle.
    1. Run around ORAU campus back to the flag

MARY:
Skip the length of the parking lot.

CIRCLE OF TRUST/BOM:
Moses was flawed but was used by God for good. Unlike most stories (Biblical, heroic, fairy tale, etc), we see most of Moses’s life and it doesn’t end with “happily ever after.”  It ends with his death in failure after a life of great achievement.

ANNOUNCEMENTS:
Family Q on February 12th