Kick-Flip – Page 17 – F3 Knoxville

Howl

October 26, 2022 Kick-Flip

THE SCENE: Cool, moist, dark
F3 WELCOME & DISCLAIMER: Administered
WARM-O-RAMA:

Phelps
LIH
Moroccan Nightclub
Werewolves
O.A.T. Planks
Doubletap squats

THA THANG:

Mosey to King College lot for “Toss O’ War”. Form 2 teams for a competition. There are two lines of cones separated by 200’, and a 20# medicine ball in the middle. Perform exercise at your cones, sprint to the ball, and throw it as far as you can toward the other team. You cannot touch the ball while it is in the air, but once it hits the ground you can stop it. Play for 5 minutes, then call a winner. Exercises were;

25 Carolina dry docks
30 O.A.T. Planks (15 each side)
25 4-count flutter kicks
20 Iron Mikes
40 Merkins
20 Doubletap squats
20 mountain climbers
35 LBCs
15 Shoulder taps (4 ct)
30 Imp lunges (15 each side)
25 Star Jacks
15 Donkey Kicks

Mosey to AWW Hill for “Wolves Hunt the Rabbit”. There are 14 trees going up the hill. One PAX – the “rabbit” – starts at tree #5 and does 2 burpees per tree, then sprints to the next. The rest of the PAX – the “wolf pack” start at tree #1 and does 1 burpee per tree and sprint to the next. Will the wolves catch the rabbit?

Mosey to the steps to nowhere. One PAX names a core exercise, then sprints to the top of the steps and back. Continue until all PAX have gone.

2 rounds of Howling Monkeys. Run back down.

Run back for another round of Toss O’ War.

MARY:

2 minutes left – dealers choice

COUNT-OFF & NAME-O-RAMA

Me and 15 of the best men I know

CIRCLE OF TRUST/BOM:
Wolves are both fierce and tenderhearted. We should be as well.

“The righteous are bold as a lion” (Proverbs 28:1).
“Blessed is the one who remains steadfast under trial” (James 1:12).
“Be watchful, stand firm in the faith, act like men, be strong” (1 Corinthians 16:13)

When life requires it of you, be ready to spring into action with zealousness – fierceness – intensity! You should be alert, vigilant, fearsomely protective, fiercely loyal to your pack… Continue to be strong in the ways that count.

But simultaneously…

…be soft in the ways that count.

Be tenderhearted with your loved ones (Ephesians 4:32).
Show humility. Have sympathy for those less fortunate. (1 Peter 3:8)
Avoid arguing. Speak evil of no one. Be gentle and courteous (Titus 3:2)

Be approachable and relatable for your kids – and be patient with them. Show affection and make yourself emotionally available to your wife – pamper her.

To be a wolf is to be a fearsome warrior, but it is also to be tender nurturer. You are called to be both.

MOLESKIN:

Prayers for Wanderer and his father, Solomon

Prayers for Data

Prayers for Booster and his family

Hat tip to Levi Lusko

ANNOUNCEMENTS:

What needs to go?

October 25, 2022 Mathlete

THE SCENE: Crisp, clear autumn morning. Couldn’t hope for better.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

Slow windmills
Imperial walkers
Cheer leaders
Cherry pickers
Tempo Merkins
Up dog/Down dog
Right plank/left plank

THA-THANG:

Mosey to pool wall for 10 Wall-pees
4 rounds:
- 20 jungle boi squats
- 5 pull ups
- 20 merkins
- 5 wall-ups
Mosey to amphitheater and do 3 rounds
- 20 LBCs
- 20 flutter kicks
- 20 Freddies
- 20 awkward turtles
- Bear crawl up the hill
- 5 burpees
Mosey to fountain and do 2ish rounds until time
- 20 dips
- 20 step ups
- 20 dry docks (or Der-docks for +)
- 20 BBS
- 20 Iron Mikes
RTF

MARY:
Pulled in Erector for Heels to Heaven and Skewer for some Hammers
COUNT-OFF & NAME-O-RAMA
CIRCLE OF TRUST/BOM:

In my pre-blast, I mentioned the need to make hard choices over the next couple months, and I wanted to expand on this just a bit.

I, personally, have been buried with too much stuff. After the relative low of the past couple years, my self-regulation was totally out of whack, and I have said yes to WAY too many things. All good things that bring value when done right, but doing it right requires time to think and plan, which is impossible when there isn’t even enough time to drive between them.

While this is partly a result of a desire to be generous, that isn’t the whole story. When I really scrutinize my inner most thoughts, there are also elements of self-importance, image, and arrogance.

Self-importance in the sense that it is affirming to feel responsible, to have others look to me.

Image in the sense that I want people to see me as the guy who “does it all”. To say things like “I don’t know how you do it”

Arrogance in the sense that I have rather too high an opinion of my own ability and how it compares to others.

In short, it’s ME focused. In F3 we are peer led, not just to make it easier, but because when I give someone else the lead, it gives them an opportunity to develop their skills. It also diffuses the tendency of groups to orbit around strong personalities.

The image that I should be most focused on is the one I project to my 2.0s. I sought involvement because I saw my father as being uninvolved, but now I see that I can be just as disconnected from them when I’m too involved. My attention for them is sacrificed when I must attend to the group.

So now, I find myself working through the new problem, what needs to go.
MOLESKIN:
Just great to be back with the pack.
ANNOUNCEMENTS:
Halloween event Thursday, 6-8 (setup at 4). Brolympics Nov 5. Christmas parade December 10.

Dynamite

October 21, 2022 Kick-Flip

THE SCENE: 31 and clear
F3 WELCOME & DISCLAIMER:
WARM-O-RAMA:

Projectivators
Cherry pickers
RFTS / LIH
Merkins
Imp Lunges
OAT Planks
Doubletap Squats
Mosey

THA THANG:

10 stations laid out in a 2×5 grid. Perform exercises, alternating between sprint and bear crawl to get from one station to the next. Exercises were;

25 Carolina dry docks
30 monkey humpers
25 4-count flutter kicks
20 Iron Mikes
40 Merkins
20 Doubletap squats
20 mountain climbers
35 LBCs
15 Shoulder taps (4 ct)
30 Imp lunges (15 each side)

Short mosey.

B.O.M.B.S. P1 runs a loop while P2 does exercises. Switchero.

50 Burpees
100 O.A.T. Planks
150 Merkins
200 BBS
250 Squats

Get home!

MARY:

One minute left – Betty called burpees

COUNT-OFF & NAME-O-RAMA

Me and 10 of the best men I know

CIRCLE OF TRUST/BOM:

The Word this morning was about “legacy”.

We started by wishing a very happy birthday to Alfred Nobel, who was born Oct 21, 1833 – he would be 189 years old if he were still with us today. You’ll know his name from the prestigious prizes given for advances in Physics, Chemistry, Medicine, Literature, and Peace – but are you familiar with how he made his fortune? He was a prolific inventor – and held 355 patents. His most famous and most lucrative invention was dynamite.

In F3, we call fitness “The Magnet” – it is probably why you came out here in the first place. We call the fellowship “The Glue” – it is probably why you keep coming out here. And the faith, we call “The Dynamite”. Faith is what fills the hole of purposelessness in your life. Faith is a belief is something bigger than yourself that compels you to live for others above yourself. “Faith is a living, daring confidence in God’s grace, so sure and certain that a man could stake his life on it a thousand times.” – Martin Luther

There is a story about Alfred Nobel that goes like this… When his brother died, a French newspaper mistakenly ran the obituary for Alfred. The article was an unflattering account of his life – how he made his fortune selling armaments – saying he “found ways to kill more people faster than ever before” and summarized his passing with “the merchant of death is dead”. Nobel read that and was appalled at the idea that he would be remembered in this way. He wanted to leave a positive legacy in the world. So, in his last will and testament he left nearly all of his vast fortune to establish a trust and institution which would annually recognize those who “conferred the greatest benefit to humankind”.

Here’s the question and application… One day, your body will be ashes – and the memories and impressions that you leave on those who remain will be your legacy. What is it going to be? If you could, like Nobel, somehow read your own obituary, what would it say? Would it be;

Unflattering? “He was difficult to know, difficult to love, a slave to his vices…”

Neutral? “He mostly pursued his own interests and comfort. He lived an unremarkable existence”

Or would your obituary describe the life of a high-impact man? For generations, will your descendants tell stories of how they were blessed by your life?

Your best bet for leaving that positive legacy is NOT your job or position. It is certainly not any THING that you will leave. It’s NOT even the love you have for your family. Your best bet for being a blessing to your family and leaving a positive legacy is…your dynamite – your faith. “The greatest legacy one can pass on to one’s children and grandchildren is not money or other material things accumulated in one’s life, but rather a legacy of character and faith.” – Billy Graham. “…Character”: A life lived with deep integrity will leave an enduring legacy. “The righteous man walks with integrity, and his children are blessed after him.” Proverbs 20:7. “…and Faith”: A life exhibiting faith in good times and bad will leave an enduring legacy.

Read Psalm 112 and think more on a meaningful legacy. It tells us, “the generation of the upright will be blessed” and “the righteous…will be remembered forever”. The Psalm goes on to describe a memorable man, a man who will leave a legacy of greatness.

He lives a righteous and blameless life (Verse 4)
When others disappoint him or don’t meet his expectations, that man…gives them grace (Verse 4).
When others wrong him, that man…shows mercy (Verse 4).
With his time and money, that man…is generous (Verses 5 and 9)
That man…loves justice (Verse 5)
That man…is not afraid of the future because he trusts in the Lord (Verses 7-8)
To those who are less fortunate than him, that man…shows compassion (Verse 4)
That man…fears the Lord (Verse 1)

That’s a description of a man that I would certainly tell stories about long after he were gone.

MOLESKIN:

Psalm 112

1 Praise the Lord! Blessed is the man who fears the Lord, who greatly delights in his commandments!

2 His offspring will be mighty in the land; the generation of the upright will be blessed.

3 Wealth and riches are in his house, and his righteousness endures forever.

4 Light dawns in the darkness for the upright; he is gracious, merciful, and righteous.

5 It is well with the man who deals generously and lends; who conducts his affairs with justice.

6 For the righteous will never be moved; he will be remembered forever.

7 He is not afraid of bad news; his heart is firm, trusting in the Lord.

8 His heart is steady; he will not be afraid, until he looks in triumph on his adversaries.

9 He has distributed freely; he has given to the poor; his righteousness endures forever; his horn is exalted in honor.

10 The wicked man sees it and is angry; he gnashes his teeth and melts away; the desire of the wicked will perish!

ANNOUNCEMENTS:

F3 tent at the Oak Ridge Halloween event – Oct 27 6:00-8:00 PM

Brolympics Nov 5

11’s, Diamonds, and Dragons at JUCO

October 19, 2022 Lil Spice

THE SCENE: 35 and clear

F3 WELCOME & DISCLAIMER: administered

WARM-O-RAMA:
SSH IC x 20
Cherry Pickers IC x5
Arm Circles Forward and Back IC x 10 each
Merkins IC x10
Squats IC x10
30 Seconds OYO

THA-THANG:
Mosey to Sophomore hill, stop halfway for some Imperial Walkers, and Bernie to the top of hill.

11’s between the trailers and handrail. Perform burpees at trailers and rows at handrail.

Mosey to quad with some Guardrail led flutter kicks on the way

7 of diamonds at the quad, start with 7 and increase by 7 at each corner (7, 14, 21, 28)

Round 1 – squats
Round 2 – SSHs (single count)
Round 3 – flutter kicks (4-count)

Mosey towards the flag and stop in parking lot for Welsh Dragons.

Mosey to the flag

MARY:
10 reps of Freddy Mercury’s IC

COUNT-OFF & NAME-O-RAMA
8 Bootcampers and 8 RUSHers

CIRCLE OF TRUST/BOM:

From “The System: The Glory and Scandal of Big-Time College Football” by Jeff Benedict and Armen Ketyian

Kyle Van Noy was a top high school football prospect in the state of Nevada in 2008. He was being recruited by LSU, Nebraska, Oregon, UCLA and twenty others. BYU had attempted to contact him, but he wasn’t interested in playing at a university tied to his church.

On April 29, 2008, BYU head football coach , Bronco Mendenhall, stepped into the pulpit to speak at Kyle’s church in Reno, Nevada. Kyle was forced to go by his parents, but was all ears as Coach Mendenhall spoke of the way geese fly in a V formation and that even if one goose fell out of formation, another goose would wait with him until he either died or was able to rejoin the group. Kyle had never heard anyone speak like that, especially a football coach. His interest was piqued.

Throughout the recruitment process, Coach Mendenhall and Kyle developed a deep friendship. Kyle would sometimes call him for advice in various situations he ran into. Despite their friendship, Mendenhall laid out in detail the requirements of the BYU honor code that would be required if Kyle decided to play football at BYU. Despite offers to Oregon, Colorado, UCLA, and Boise State, Kyle eventually settled on BYU, saying “I wanted to play for a coach who cared more about me as a person than a football player.”

Just a few days from National Signing Day in 2009, Kyle called Coach Mendenhall to tell him he had been arrested for drunk driving. Mendehall’s policy prohibited him from offering scholarships to players who weren’t living in compliance with the honor code. He didn’t make exceptions – not even for the best recruits. Mendenhall offered to help Kyle Van Noy find somewhere else to play, but he was insistent that he wanted to play for BYU.

Mendenhall went to his AD and worked out a deal that Kyle could come to BYU, but he would have to sit out the entire 2009 season and go a full year without violating the honor code. Kyle and signed with BYU.

One month later, Kyle had a run in with the police over alcohol consumption but no charges were brought against him. Coach Mendenhall would not find out, but he decided to fly to Provo and confess in person. As he sat in Coach Mendenhall’s office, he told him, “I need help.” Coach Mendehall responded with the following quote from former BYU president Jeffrey R. Holland: “It is the plain and very sobering truth that before great moments, certainly before great spiritual moments, there can come adversity, opposition, and darkness. Life has some of those moments for us, and occasionally they come just as we are approaching an important decision or a significant step in our life.”

Mendenhall looked Kyle in the eye and told him not to worry about the second incident, “That’s why I gave you the one-year plan”, he told him.

Kyle Van Noy sat out the 2009 season and then played linebacker at BYU from 2010-2013. He earned a myriad of honors throughout his time at BYU and was named the All-Independent Defensive Player of the Year his senior year. Kyle Van Noy was picked by the Detroit Lions in the second round of the 2014 NFL Draft and is still in the NFL today after signing with the Los Angeles Chargers in May, 2022.

I don’t where Kyle Van Noy would be if Coach Bronco Mendenhall hadn’t believed in him and given him a second chance. Obviously, he is an immensely gifted athlete that could have thrived on any D1 football roster. However, would he have continued to struggle with things outside of the field like he did in high school? We’ll never know, but the one person who believed in him, Coach Mendenhall, set boundaries and enforced consequences for Kyle’s actions. As a result, he has seen a lot of success in his NFL career that may not have come otherwise.

Who are the people in your life that need you to believe in them? You may not be a head football coach of a national program, but you may be the father of a son who needs to understand what it is to be a man and take responsibility for your actions, what it means to be a true High Impact Man (HIM).

ANNOUNCEMENTS:
Sign up for Brolympics on Nov. 5 hosted by The Asylum

Hot Pursuit

October 18, 2022 Kick-Flip

THE SCENE: 31 and clear
F3 WELCOME & DISCLAIMER: Skipped for you bunch of veterans
WARM-O-RAMA:

Michael Phelps
RFTS / LIH
Growing arm circles
Imperial walkers
Squats
Down/up dogg
Merkins
Mosey to the pool wall for 10 wall-ups

THA THANG:

Mosey to the playground;
Max pull-ups
Partner-up: Max sit-ups in 1 minute

Mosey to the bell
Max merkins in 1 minute
1.5 miles for time

MARY:

Max burpees in 5 minutes

COUNT-OFF & NAME-O-RAMA

Me and 9 of the best men I know

CIRCLE OF TRUST/BOM:

Once upon a time, I was dating a real hottie – the whole package; legs…hair…figure…smart…her sense of humor… Incredibly – she seemed into me as well. It was 18 years ago yesterday that we shared our first kiss on the patio of the Student Union at Oklahoma State.

I was crazy about that 19-year-old girl…and I did crazy things because of how I felt about her. Like the time I drove to Houston just to spend a few hours with her – then turned around and drove back. Or the time I tipped a mariachi band the entire contents of my wallet – a few hundred dollars – to play some songs at our table.

Back then, I was crazy about that young woman – who is now my wife. I was nuts about her and was pursuing her to be my wife (mission accomplished!).

The Word we talked about this morning was “pursuit”. We looked at two passages in Genesis.

First, in Genesis 2, God creates Adam – then Eve. Adam writes this impromptu poetry about his wife saying, “This is now bone of my bones and flesh of my flesh; she shall be called ‘woman,’ for she was taken out of man.”. Scripture then says, this is why a man leaves his father and mother and is united to his wife, and they become one flesh. We often hear this passage read during marriage ceremonies…

“and is united to his wife…” Some other translations say “hold fast to his wife” or “bonds with his wife” – the Hebrew word there is from the root word dabaq. That word is used 54 times in the Torah – often in the context of a CHASE. In other context, the same word is translated “in hot pursuit” (1 Samuel 14), and “pursued hard after” (Judges 20).

When I was enamored with that young woman, “debaq” could have described our relationship – I was in hot pursuit!

There is another story of pursuit later in Genesis – this time in Chapter 29.

Jacob was looking for a wife – he meets and falls head over heels for Rachael. He makes a deal with Rachael’s father to work for him for seven years in exchange for his daughter. He does – he works for seven years and at the end of those years, Laban pulls a fast one and gives Jacob his other daughter, Leah. Jacob complains “no, I’m supposed to marry Rachael” – and Laban agrees to give him Rachael as well – in exchange for another seven years of work. And here’s the thing… Jacob gets Rachael – then continues to work for her after he already had her as his wife.

How amazing would our marriages be if we continued to work for our wives after we’d already married them? What if we continued to be in hot pursuit of our spouse, like we were when we were dating? If you want your marriage to THRIVE, pursue her like that again. Pursue her mind. Pursue her heart. Pursue her spirit.

If you are scrambling for ideas – here are some tips from the internet (written by a woman, so I suppose they are expert tips 😊)

Write her a special note
Plan some quality time with her and let her know in advance
Tell her how you feel about her. Compliment her. You can never compliment her too much
Tell her often that you love her or that you miss her
Text her when you are thinking about her.

But also, men, nobody should know better than YOU how to pursue your wife. You should be the world’s foremost expert on that. Ending with a quote from John Piper…

“Don’t marry so you can stop pursuing women. Marry so you can perfect the pursuit of ONE woman for a lifetime.”

MOLESKIN:

I’d love to hear how you pursue your wife’s heart today – drop it in Slack or DM me!
SKEWER – you crushed your spring scores today, brother. Nice work!
Everyone made improvements – good work all around!
Hat tip to my lovely wife for being the inspiration for this Word
Hat tip to Craig Groeschel for the Hebrew background info
Hat tip to Shanti Landon for the pro tips above

ANNOUNCEMENTS:

Oak Ridge Halloween party – next Thursday evening! Bring your kiddos to trick or treat. Come staff the F3 tent!
Brolympics Nov 5