F3 Knoxville

Tag: Kick-Flip

12 Pains of Christmas… er August

THE SCENE: Humid and gloomy
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

  • Projectivator
  • Cherry pickers
  • Tempo squats
  • Tempo merkins

THA-THANG:
Death march (Indian run w/ burpee) to ORAU campus.  Complete the 12 Pains of Christmas just like the song.  Run up and down the hill between each verse.

  1. Burpee
  2. Imperial Squalkers
  3. Basilisks
  4. Merkins
  5. Big Boys
  6. Lunges
  7. Side straddle hops
  8. Prone rows
  9. Diamond merkins
  10. Heels to heaven
  11. Squats
  12. Burpees

Return to Flag

COUNT-OFF & NAME-O-RAMA
All PAX tagged + 1 downranger:  Chit-Chat
CIRCLE OF TRUST/BOM:
Ephesians 2:10: For we are his workmanship, created in Christ Jesus for good works, which God prepared beforehand, that we should walk in them.

This passage is empowering; telling us that God has already prepared the good work for us to do.  However, if we add a little context by going back 2 verses:

Ephesians 2:8-10:  For by grace you have been saved through faith.  And it is not of your own doing; it is the gift from God, not as a result of works, so that no one may boast. For we are his workmanship, created in Christ Jesus for good works, which God prepared beforehand, that we should walk in them.

This shows us that even though our salvation is a free gift from God, that we did not earn, God expects and has prepared good work for us to do that will bring him glory because of our salvation.  Because He saved us.

ANNOUNCEMENTS:
Family workout on Saturday, August 6th.  Pancakes in the park and swim party at Borg’s to follow.

Workmanship

THE SCENE: little overcast but not to yucky
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Thunderstruck
THA-THANG:
Mosey to pick up CMUs

  • Two rounds
  • <span;>10 WWI heavy sit ups
    <span;>10 WWII heavy sit ups
    <span;>10 X Factor
  • Heavy al gore holds in between 
  • Heavy imperial walkers for till  whole PAX has prayed
  • Four sets of 25 reps of curls
  • Windmill
  • Seal claps

MARY:
Mosey back to the parking lot for PAX led

10 Pickel pushers

10 Pushups

10 Bascales

COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:

For we are His workmanship, created in Christ Jesus for good works, which God prepared beforehand that we should walk in them.
Ephesians 2:10 NKJV

 

 

Habits, Part 2

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

  1. Create systems to push you toward your goal
  2. Success is sticking to your plan TODAY
  3. 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:

Back to School, Back to School

THE SCENE: “It’s too darn hot for a penguin to just be walkin’ around here!”

F3 WELCOME & DISCLAIMER: Dutifully delivered.

WARM-O-RAMA:
SSH x15
Knox Cherry Pickers (Late season cherries for obvious reasons) …Enough. We lost count.
Tempo Merks x10
Tempo Squats x10
FLBAC x10
RLBAC x10
Grady Corn x10
Moroccan Night Clubs x10
Chatty Cherries x10
SSH x15

Mosey to the school yard!

THA-THANG:

PAX performed a Billy Madison Routine. Inspired by Billy Madison’s journey through back through school, this routine involves a running loop and exercise per grade. For best effects, perform routine on school grounds. Begin with 12 reps of an exercise, then take a lap to the bridge. Billy passed the 1st grade…”Oh what a glorious day!” Do the 1st grade exercise x 12 reps plus the second grade exercise x 12 reps. This concludes 2nd grade. Continue adding an exercise each time with the lap until you’ve completed one loop and exercise combo for each of the 12 grades. We added a full lap around the parking lot for 6th grade and 12th grade because Middle School is terrible and learning is hard for me SO BACK OFF!

Exercises were as follows:

  1. Air Squats
  2. Merkins
  3. Heels to Heaven
  4. SSH
  5. Shoulder Touches
  6. Big Boys
  7. Monkey Humpers
  8. Flutter Kicks 4 ct
  9. Diamond Push-ups
  10. Bonnie Blairs 2 ct
  11. Burpees
  12. American Hammers

Several PAX made it to the 11th grade but unfortunately did not pass. Poor Billy, Billy Boy.

RTB

MARY:
LBC x15 4ct.
Awkward Turtle x15 4ct.
Rosalitas x10 4ct.
Basilisk x10 4ct.

CIRCLE OF TRUST/BOM:

1 Peter 5:8-11

8 Be alert and of sober mind. Your enemy the devil prowls around like a roaring lion looking for someone to devour. 9 Resist him, standing firm in the faith, because you know that the family of believers throughout the world is undergoing the same kind of sufferings.

10 And the God of all grace, who called you to his eternal glory in Christ, after you have suffered a little while, will himself restore you and make you strong, firm and steadfast. 11 To him be the power for ever and ever. Amen.

What this doesn’t say God will keep you from being tempted. It says God will give you strength and restore you. I’ve stopped praying that God would keep me from being tempted. “And lead us not into the time of trial” is a better translation. Temptation will always be there in one form or another. Jesus was tempted! A leadership author (who’s name I have forgotten) wrote that the more you find yourself in leadership, the more you will find yourself tempted and with more at stake.

Instead, of asking for God to take away temptation, I’ve been praying for strength to stand firm against temptations of the flesh, temptations of the world, and temptations from the enemy.

One practical thing I’ve been learning is about will power. Will Power matters more than IQ. According to the Marshmallow Test (search it on YouTube), the 15 minutes of this test could predict kids’ future for the next 15+ years. Kids with will power perform better than kids that have a higher IQ.

Here’s what to remember about your will power: IT’S A MUSCLE – It gets tired. How do you hack your will power? You pre-commit. In Homer’s Odyssey, Odysseus tied himself to the mast and had his crew put wax in their ears to avoid the song of the Sirens. Tempted? Don’t even allow it into your hearing. Be tied to the mast.

I struggle with lunchtime decisions. I started to pre-commit by making my own. I struggle with snacking on junk when I get home. I started to pre-commit with healthy options and eliminated the unhealthy. Other options? TV – unplug it. Social Media? – Delete it and use browser. Waking up to workout in the morning? Hard Commit!

MOLESKIN:

Workout Playlist was as follows…

  1. Old John Braddelum – Alan Mills
    (Everyone loved this one! Considering 45 mins on repeat next time. Great idea, Borg!)
  2. ABC – The Jackson 5
  3. The Stroke – Billy Squier
  4. Carry on Wayward Son – Kansas
  5. I’ll Tumble 4 Ya – Culture Club
  6. Jump Around – House of Pain (I forgot. Clearly not edited. I apologize.)
  7. Beat on the Brat – Ramones
  8. Renegade – Styx
  9. Rock ‘n’ Roll (Part 2) – Gary Glitter (Obviously from Happy Gilmore but we needed a break, right?)

Fun was had by all! Thank you for enjoying this workout!

ANNOUNCEMENTS:

  • July 30: 7 AM.  Shovelflag handoff at the Arsenal. See Slack for details.
  • August 6: Family Workout, 8:00AM. Pancakes in the Park after the workout. See Slack for details.
  • August 6: Shield Lock Pool Party at Borg’s!  10:00 AM.   See Slack for details.
  • August 6: 7 AM.  Work Day at the Cerebral Palsy Center.  See Slack for details.
  • Aug 12-14:  F3 Dad Camp 4.0 @ YMCA Camp Ocoee. See Slack for details.
  • Hey. See Slack for details.

Farming Rules for Growth

THE SCENE: 74° Cloudy and a wee bit muggy
F3 WELCOME & DISCLAIMER Delivered
WARM-O-RAMA:
Side Straddle Hop, Harry Rockets,Cherry Pickers, Kick throughs, Tempo Merkins, Tempo Squats, Stretch on your own
THA-THANG:
Today was all about measuring some physical achievements to see how we are progressing.  Is our effort producing fruit?  Remember, this isn’t a competition expect for against yourself.  We’ll do it again, Lord willing, when the air is cooler and our bodies are stronger and faster.  I’m thinking late Oct.

  • 100m dash
  • Max Pull Ups
  • 1 Mile Run time
  • # of heavy thrusters in 2:00
  • Time to do 50 Curls
  • Time to do 50 Tricep extensions
  • Max Merkins consecutive

Took longer than a I thought so no time for Mary.

Times were documented; 11 HIM’s have a baseline of what their bodies can do.

CIRCLE OF TRUST/BOM:
Not to brag, but my grass is looking really good. I can’t take too much credit. I have a grass allergy so I pay for a lawn service and I have a sprinkler system that helped it survive the June drought.
My brother is a farmer and his “yard” is a mess… but we drove a tractor through it, in the right spot at the right time and out of the ground came food.
Food we can eat. It’s an every day miracle and we are so far removed from agriculture that we miss the amazing ways God works in “normal things.”  Find time today to praise God for the miracle of food.  It’s delicious and awesome.  If you are struggling to realize this, one word: bacon.
But to plant food you have to tear up some dirt and follow the rules of nature.
1) It takes planning
2) It takes time
3) It takes God to do the watering.
4) It take a lot of hands and you can’t hide it

So how do we cultivate the soil of our souls for spiritual growth?
I want to be clear. God does the work. Jesus Christ already died and rose again and and if you invite him into your heart He gives us life and fruit.
1) Have a plan and get started on it.
2) Realize it takes time. pray for patience.
3) Realize it is God who is doing the work… prayer life
4) It isn’t about looking good; share the fact that you don’t have it all together. Share your goal. Tell a brother and don’t be afraid to reveal you are covered in dirt.  It takes lots of hands and transparency
Sow for yourself righteousness, reap steadfast love
break up your fallow ground
for it is time to see the Lord
that He may come and rain righteousness upon you.
Hosea 10:12
Today we measured our physical fitness with the goal of measuring again in a few months for improvement.
We know how to set goals, improve physically and hopefully the why is for the right reasons; so we can be healthy contributing leaders in our community for years to come.  Measuring fitness is much easier than measuring spiritual growth, but that doesn’t mean we get to skip it.
Today I want to challenge you to set some spiritual goals:

  • Are you growing in maturity?
  • Are you a more bold witness?
  • A better example to your kids?
  • More loving an approachable to your wife?
  • Do you have a reading list?
  • Do you have a prayer list?
  • Is God calling you to fast for a season or a specific topic?
  • Do you have a Bible reading plan?

Pick one or two of the above and tell a brother you plan to measure, grow, patiently wait for God to work and encourage a brother to do the same.

My apologies for the order of these. That was rough.  And the truck coming around the corner at just the wrong time kept us from getting our true max merkins.  Result tables below in Alpha order of F3 Name.

Booster July 25
100M 19.11
Pull ups 3 jump
Mile 10:15
Thrusters in 2:00 32 cmu
50 Curl time :55 cmu
50 Tri ext time :47 cmu
Max consec. Merkins 25

 

Commission July 25
100M 17.32
Pull ups 2
Mile 10:13
Thrusters in 2:00 42
50 Curl time 1:01
50 Tri ext time :49
Max consec. Merkins 15

 

Guardrail July 25
100M 17
Pull ups 26
Mile 7:27
Thrusters in 2:00 27 cmu
50 Curl time 1:00 cmu
50 Tri ext time :47 coupon
Max consec. Merkins 22

 

Kick Flip July 25
100M 15.75
Pull ups 17
Mile 6:59
Thrusters in 2:00 32
50 Curl time :49
50 Tri ext time :38
Max consec. Merkins 48
Mailbox July 25
100M 15s
Pull ups 7
Mile 6:30
Thrusters in 2:00 41
50 Curl time :56
50 Tri ext time :44
Max consec. Merkins 28

 

Median July 25
100M 16
Pull ups 20
Mile 8:07
Thrusters in 2:00 30
50 Curl time 1:07
50 Tri ext time 1:09
Max consec. Merkins 22

 

Shrubbery July 25
100M 16.92
Pull ups 21
Mile 6:30
Thrusters in 2:00 42
50 Curl time :43
50 Tri ext time :37
Max consec. Merkins 34 (or is it 54?… either way impressive)
Stitch July 25
100M 18.04
Pull ups 15 cc
Mile 8:32
Thrusters in 2:00 42
50 Curl time :46
50 Tri ext time :47
Max consec. Merkins 27
Stye July 25
100M 14.45
Pull ups 4
Mile 11:01
Thrusters in 2:00 29
50 Curl time :57
50 Tri ext time :51
Max consec. Merkins 16

 

Wanderer July 25
100M 15.85
Pull ups 5
Mile 9:11
Thrusters in 2:00 35 coupon
50 Curl time :46 coupon
50 Tri ext time :45 coupon
Max consec. Merkins 13

MOLESKIN:
Ashley is back from Nicaragua on Saturday, Lord willing.  Continue to pray for her trip home and that ministry.
ANNOUNCEMENTS:
See Judge Judy’s post in the main channel for the details on Aug service opportunity