F3 Knoxville

Tag: Kick-Flip

Heavy Pyramid Scheme

THE SCENE: Low 70s, but feeling cooler. Still gloomy as all get out.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

  • High knees
  • Projectivators
  • Tempo squats
  • LBACs
  • Michael Felps
  • Tempo Merkins
  • Newton’s cradle

THA-THANG:

  • Pool Wall – 10 Wallpees
  • Play ground – 10 pull ups
  • Mosey to recruiting center, Grab a block, two if available
  • 10 of each exercise, move two parking spots between each, return to start and repeat with 20, then 30 reps.
  • 1 minute plank
  • Lunging no cmu
    • Squats
    • Merkins
    • LBCs
  • 1 minute plank
  • Cusack with one cmu
    • Heavy squats
    • Curls
    • OHP
  • 1 minute plank
  • Farmer carry two cmus
    • Stacked squats
    • Elevated, deep Merkins
    • Double bent over rows
  • RTF

MARY:
One more minute of plank.
COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:

On Tuesday, Skewer was playing music from Mega Man, and it reminded me of a cool story that I wanted to share. The first Mega Man game was released in 1987 and was universally considered a failure. It sold poorly, it reviewed with mild enthusiasm, and if you have ever played it, you know that this was because it was just not that good. Interesting elements, but nothing came together, generally poorly executed. Consequently, Capcom had not planned to make a sequel, but the director convinced the company to allow them to make the game as long as it didn’t interfere with their other work, i.e. on their own time. So a small team of passionate creators went to work, and one year later released Mega Man 2, which remains the highest selling game in the franchise. This quote sums it up: “So we, of our own accord, got together, spent our own time, we worked really, really hard, you know, just 20-hour days to complete this, because we were making something we wanted to make. Probably in all my years of actually being in a video game company, that was the best time of my working at Capcom, because we were actually working toward a goal, we were laying it all on the line, we were doing what we wanted to do. And it really showed in the game, because it’s a game, once again, that we put all our time and effort and love, so to speak, into it, designing it.”

To me, this is a great story that expresses the power of a small group of people working with passion and commitment on a project. The idea that you need a massive organization with massive funding to accomplish great things seems to be deeply engrained in our cultural psyche, in spite of the niche creator culture that thrives online. So I think it is a good reminder of the power that a Team can possess, unified in purpose, with members freed to lead in their areas of expertise. Big organizations with design teams and bureaucracy can only produce the milk-toast junk that occupies 95% of the modern market, relying on people’s addiction to novelty just to break even.

Real success, resulting from innovation, comes out of a Team. And as Mr. Inafune points out above, it’s the best environment to work in.

MOLESKIN:
Awesome to see Snaggletooth out again, even if he had to jet early.
ANNOUNCEMENTS:
Family workout Sept. 3rd. Flag handoff Aug 23rd. Iron Pax Challenge in September – Get Ready.

Superhero Smackdown

THE SCENE: cool 73 degrees
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
5 Chattanooga cherry pickers. 5 Knoxville cherry pickers. 10 Side straddle hops. 5 Michael Phelps.

THA-THANG: mosey to the friendship bell 

  • Bizzaro vs Superman merkin (4  rounds of 20)
  • Megaman vs Iron Hulk (1 round of 20)
  • Chuck Norris. merkin  ( 20 reps)
  • 20 iron hulk
  • Little baby arm circles\backward baby arm circles
  • 320 seconds of plank hold

MARY:
Level 1 Bruce lee Abs workout

  • American Hammer
  • Leg raises
  • LBC’s
  • Awkward turtle (heel touches)
  • Hundred
  • COUNT-OFF & NAME-O-RAMACIRCLE OF TRUST/BOM:
    Psalms 25:14-22, 26:1-2, 27:4-6, 14
  • MOLESKIN:  Finding the secret of the LORD
    Who has God’s secret? Seen in 25:14-22
  • How do you find God’s secret? Seen in 26:1-2
  • What is God’s secret? Seen in 27:4-6,14

ANNOUNCEMENTS:

JUCO UNO and Lazy Visionaries

THE SCENE: Hot and muggy as expected
F3 WELCOME & DISCLAIMER

properly administered
WARM-O-RAMA:

  • Cherry Pickers
  • Harry Rockets
  • Tempo squat
  • Hand release Merkins
  • LBAC forward/back

THA-THANG:

Mosey to the parking lot by the Haslam science building to do some accelerating/decelerating sprints. After 2 round continue on to the benches by the entrance for some JUCO UNO.

Get in groups of 2 or 3 and pick a set of exercises. There are 6 stations with uno cards. Draw a card and perform the exercise per the rules below.

  • # Card * = Exercises x multiplier
  • Color on Card = Exercise
  • Reverse = Repeat any card you’ve already drawn
  • Skip = Save to pass on a future card of your choice. Draw again.
  • Draw 2 = Reps x 2. (max 12)
  • Wild = any color exercise. Reps x 10
  • Wild Draw 4 = All 4 colors. Reps x 3
    * 0 card = 10 Reps (nice try you know who you are)

After completing a set take a lap around the build.

Complete sheets for JUCO UNO: https://docs.google.com/document/d/1YHD3so-aqxcXJgUAJ0gNEcP-mmsRtWqTaZzENAsw3z4/edit?usp=sharing

After 6 or 7 rounds, mosey to the courtyard for some 8/8/22’s.

Round 1:
8 Dips
8 Derkins
22 Lunges

Round 2:
8 Dips
8 Box Jumps
22 SSH

Round 3:
repeat round 1

Head to the flag

MARY:
Flutter kicks, plank with bird dog mixed in

CIRCLE OF TRUST/BOM:

Continuing some little known facts about laziness.

Review: #1 They are good at risk assessment. https://f3knoxville.com/little-known-facts-about-laziness-1/
#2 They don’t know they’re lazy! https://f3knoxville.com/juco-lazy-morning-2/

Little known fact about laziness #3: They are visionaries!

Proverbs 13:4

The soul of the sluggard craves and gets nothing, while the soul of the diligent is richly supplied.

Proverbs 21:25-26

The desire of the sluggard kills him, for his hands refuse to labor.
All day long he craves and craves, but the righteous gives and does not hold back.

The lazy have desires and a vision for change or improvement. They crave and have ideas and plans but come up empty. A vision or idea by itself is good and important but ultimately means nothing. It usually takes hard work, dedication and persistence to bring about a vision.

Recently I was challenged with a study to work on for my marriage and family. I signed up for it but now realize how much work it is going to be. It’s going to be hard and challenging. It’s going to take some work and dedication.

My challenge and the challenge for all of you, is to not just have a vision. Follow through, take a look at yourself and see if you’re one of the lazy.

DORA and Spinning Dragons

THE SCENE: 71
F3 WELCOME & DISCLAIMER: Administered 
WARM-O-RAMA:

SSH IC x 20
Cherry Pickers IC x5
Arm Circles Forward and Back IC x 10 each
Dive Bombers IC x5
Squats IC x10
Mountain Climbers IC x15
30 Seconds OYO

THA-THANG:

Mosey to the triangle and get lost in the Bearmuda Triangle:

  • 3 Burpees, bear crawl to next corner
  • 6 Burpees, bear crawl to next corner
  • 9 Burpees, bear crawl to next corner

Mosey to the coupon pile and partner up for a DORA:

  • 100 curls
  • 200 overhead press
  • 300 rows
  • Partner runs to parking lot and performs the following:
    • Round 1: 4 Jump squats
    • Round 2: 4 BBSUs
    • Round 3: 4 SSH

Mosey towards the duck pond

  • Stop for 25 flutter kicks administered by Kick-Flip

Perform the following at the parking lot just west of duck pond (named “Spinning Dragons” during workout):

  • Start in plank position and perform 1 shoulder tap, 1 merkin, 1 plank jack
  • Rotate to “3 o’clock” staying in a plank position and perform 2 shoulder taps, 2 merkins, 2 plank jacks
  • Rotate to “6 o’clock and perform 3 should taps, 3 merkins, 3 plank jacks
  • Rotate to “9 o’clock and perform 4 shoulder taps, 4 merkins, 4 planks jacks
  • Rotate to “12 o’clock” and perform 5 shoulder taps, 5 merkins, 5 plank jacks
  • Now go back down to 9, 6, 3, and 12 o’clock. Decrement reps by 1 each time (4, 3, 2, 1)

1 round of jelly legs (30 seconds is all we had time for) then Mosey to the flag with a jailbreak from Butterknife to close us out.

MARY:
No time
COUNT-OFF & NAME-O-RAMA
13 strong with a FND (friendly new dog)
CIRCLE OF TRUST/BOM:

There are some incredible fathers in this circle today. I’m inspired every time one of you brings a 2.0 to a workout.

Kids are little sponges and they soak up a lot more than we feed to them. Lately, my son has been getting “dressed” to go to work. It’s my ritual. It’s my religion in some ways. He wants to be just like his dad and at just 3 years old, he’s already starting to see my habits, my religion, and trying to make them his own. What religion are your kids picking up on?  

It’s the things we do that our kids are learning. It’s not the things that we say. 

MOLESKIN:
Insert any personal comments, notes, devotion content, etc.
ANNOUNCEMENTS:
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.

Borrowed Ethos

THE SCENE:  73 and clear.
F3 WELCOME & DISCLAIMER:  Administered faithfully, even though the PAX were eager to get started.
WARM-O-RAMA:

  • SSH
  • KCP
  • LBAC F&B
  • Mosey
  • Tempo Squat
  • Mountain Climbers

THA THANG:

Mosey to the Rock Pile.  Toys are set out in a circuit.  Visit each station for 50 seconds, switching with the timer.  No rest in between.  Keep track of your total number of reps.

  1. Tire hit
  2. Goblet squat
  3. Ball Slams
  4. Jump rope
  5. Battle rope alternating waves
  6. Thrusters
  7. Stack squat
  8. CMU swings
  9. Heavy Lunges
  10. Curls
  11. Bench Press
  12. Single Arm Row (Left)
  13. Pull ups
  14. Hanging Leg Raises
  15. Mountain Climbers

Mosey recovery.

Round 2:  Flip the cards.  Can you beat your total number of reps from Round 1?  Exercises were;

  1. Tricep extensions
  2. Tire flip
  3. Jump rope (double under)
  4. Slam ball launch
  5. Blockees
  6. Battle rope slams
  7. OHP
  8. Plyo merkins
  9. Heavy Al Gore
  10. Good mornings
  11. Single Arm Row (Right)
  12. Farmer Step-ups
  13. Hanging Leg Raises
  14. Pull ups
  15. Flutter kicks

MARY:

5 minutes of Mary – dealer’s choice

COUNT-OFF & NAME-O-RAMA

Me and 11 of the best men I know

CIRCLE OF TRUST/BOM:

The United States Coast Guard tracks its lineage back to August 4 of the year 1790, when acting on the recommendation of then-Secretary of the Treasury, Alexander Hamilton, Congress established the Revenue Marine and authorized the construction of a fleet of ten small ships, whose responsibility would be enforcement of our nation’s first tariff laws.  In the early 20th century, that organization would merge with the U.S. Lifesaving Service to form the U.S. Coast Guard, dedicated to saving life at sea and enforcing our nation’s maritime laws.  On this, the birthday of the Coast Guard, we drew our inspiration from that organization’s Ethos.  The United States Coast Guard’s Ethos is this:

  • I am a Coast Guardsman.
  • I serve the people of the United States.
  • I will protect them.
  • I will defend them.
  • I will save them.
  • I am their shield.
  • For them I am Semper Paratus (“always ready”)
  • I live the Coast Guard core values.
  • I am proud to be a Coast Guardsman.
  • We are the United States Coast Guard.

When your life’s purpose is outside of yourself (and bigger than yourself), living purposefully requires self-sacrifice.  To be a high-impact man, we are called to self-sacrifice and to live not for ourselves, but for others.  Within F3, we say “Live Third”, which is to “consistently and deliberately place oneself behind Creator and Community”.  God, then family, then me.

Philippians 2:3-4, “Do nothing out of selfish ambition or vain conceit. Rather, in humility value others above yourselves, not looking to your own interests but each of you to the interests of the others.”

I frequently struggle with this, but this morning shared a recent victory.  Tomorrow, we close on a new home.  We’ve been looking for almost 2 years and the reason it has taken so long is 100% me.  The reasons we started looking for a new home were, 1) to have more bedrooms so we could become a foster family, and 2) to be closer to the activities for my wife and kids.  I then layered on top of that short list ALL my interests; a pool, a workshop, the right “look”, a short commute…me…me…me.  I lost track of our original two objectives and became consumed with my own interests.

About a month ago, the reality of my selfishness hit me like a falling ton of bricks and I vowed to set my long set of “wants” aside.  So, when my wife brought me a listing that she wanted to see, I said, “go and see it, I’ll watch the kids”.  When she came home and said it would work for us and wanted to make an offer, I agreed without stipulation.  We offered…they accepted…we’re moving.  It’s not exactly the home I would have picked for us (which, BTW, probably does not exist) – but it is perfect for what the family needed.  After 2 years of thinking and acting selfishly, I was finally able to Live Third and put their interests ahead of my own.

In homage to the Coast Guard, we borrowed their ethos and re-purposed it for application in our lives.  We substituted “husband” and “father” into that Ethos – and it made a pretty good operating standard for Living Third. 

  • I am a father. I am a husband.
  • I serve my family.
  • I will protect them.
  • I will defend them.
  • I will save them.
  • I am their shield.
  • For them I am Semper Paratus
  • I hold myself accountable to high values.
  • I am proud to be a father. I am proud to be a husband.

BB Reader,
In what ways are you putting your interests ahead of your family’s interests?
How can you practice Living Third this week? 

MOLESKIN:

  • Nice to have Chit Chat from downrange again!
  • Ocho is crushing it!  Keep it up!
  • What?!?  Nobody beat their score from Round 1???
  • Missing you, Snaggletooth!

PRAYERS / ANNOUNCEMENTS:

  • Workday this Saturday
  • Family Workout this Saturday
  • Shield Lock Pool Party this Saturday
  • Prayers for Tuba and Boy George