F3 Knoxville

Tag: Kick-Flip

Feeling Lucky at Shamrock

THE SCENE:   30 and clear
F3 WELCOME & DISCLAIMER: Nah, nobody new. 
WARM-O-RAMA:

  • SSH
  • Moroccan nightclub
  • phelps
  • RFTS / LIH
  • Cobra / Up dog
  • Tempo merkin
  • Mountain climbers
  • Mosey

THA THANG:

  • Starting at one side of the parking lot, bear crawl to the first light, 30 merkins, mosey to the end
  • Plank.  3…2…1… sprint back to where we started!
  • bear crawl to the second light, 20 merkins, mosey to the end
  • Plank.  3…2…1… sprint back to where we started!
  • bear crawl to the end, 10 merkins

Galway hookers

Mosey to the CMU pile and grab your favorite;

Break into two teams and spread out ~100 ft.  In between the teams are 14 cones – half are standing up and half are laying down.  Two teams race each other.  One team is trying to knock all the cones down, the other team is trying to stand all the cones up.  Individuals pull a card, do the exercise, then sprint to the cone and knock one down or stand one up.  Continue until all cards are used.  Exercises included;

  • 30 CMU Curls
  • 15 Heavy Freddy (4-ct)
  • Single arm row, 10 each
  • 15 Heel taps
  • 16 Lunges
  • 20 heavy LBCs
  • Uneven Merkins 10 each side
  • 10 BBS + Press
  • 30 Calf Raises
  • 15 Heavy American Hammer (4-ct)
  • 20 Alpos
  • 20 Overhead Squats
  • 20 Good mornings
  • 25 Shoulder press
  • 20 CMU Swings
  • 25 Squats
  • 25 Tri extension
  • 10 Burpee Jumpovers
  • Single arm Shoulder press 10 each side
  • 5 Blockees
  • 20 Wide Derkins

 

Feeling lucky?  Circle up.  Perform exercise one, then roll a die.  If we roll a “1” – move on to exercise 2.  If we don’t roll a “1” – do exercise 1 again and roll – 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:

Circle up.  Pax choice.

  • Angel crunches
  • BBS
  • SSH
  • Hello dolly

COUNT-OFF & NAME-O-RAMA

Me and 12 fine men of the Shamrock 

CIRCLE OF TRUST/BOM: 

F3 is more than a workout.  If you are really investing yourself and opening yourself up to your PAX, then you are building deep and meaningful friendships that will sustain you through good times and bad.  It is such a unique and special thing, and I don’t know of a better group of men out there.

How do you invest yourself in deeper, intentional friendships?

  • Consistency – it’s not just about showing up when you need to be shored up.
  • Contributing – You don’t take and take and take.  In fact, you expect and strive to give more than you take from this group.  You expect to invest more than you’ll have returned.
  • Candidness (outward) – Have the courage to speak candidly to a friend who is falling short of a high standard.  Talk straight to the man who is acting foolishly, who is harming himself and others around him, and who is temporarily blind, ignorant, or uncaring of their foolishness.
  • Candidness (inward) – Transparency / vulnerability. In order for you to have any credibility whatsoever to speak candidly to a hurting friend, you must first consistently be opening your own heart to him.  You must be candid about your own struggles, fears, insecurities, shortcomings, dreams.  Only then have you earned to right to speak truth to him about his struggles.

Romans 12:10
“Be devoted to one another in brotherly love. Outdo yourselves in honoring one another.”

 

MOLESKIN:

Man, it was good to be in the gloom with you men – thanks for having me!

Prayers for Eddie, Phil, and Curveball’s BIL

ANNOUNCEMENTS:

Camping trip – April 1-3

Hiking Devil’s Racetrack – April 2, 1:00 PM

CSAUP – May 6th (evening)

Danger Zone at the Project

THE SCENE: A blisteringly hot day with scorching sand, glistening tans, and government issued Ray-Bans…perfect for beach volleyball “with the boys”! …or it was just dark and 42 degrees. You pick.

F3 WELCOME & DISLCLAIMER: Roger that, Ghost Rider.

WARM-O-RAMA:
An assortment of Project classics that included the following:

  • SSH x 15
  • Willy Mays Hays x10
  • Tempo Squat x5
  • Knoxville Cherry Pickers x5
  • Forward LBACs x10
  • Reverse LBACs x10
  • Moroccan Night Clubs to the beat of 10
  • Chattanooga Cherry Pickers® x10
  • Up-tempo SSH x15
  • 25 Merkins OYO (for KickFlip Stuff™)
  • Mosey for touch and go at the fountain for 25 more Merkins – OYO
  • Mosey to the Thang!

“Let’s turn and burn!”

THA-THANG:
Pax formed a circle with CMUs around the speaker blaring the Top Gun Soundtrack.

Pax performed a slightly modified “Top Gun” routine – 10 reps each of 5 coupon exercises for 10 minutes. The 5 coupon exercises are repeated for the entire 10 minutes. The Danger Zone happens every 2 minutes when PAX drops coupon and perform 3 Burpees, then pick up where they left off on the coupon exercises. The “Top Gun Motion Picture Soundtrack” only moderately numbed the pain.

    • Round One: Curls, Rows, CMU Swings, OH Press, Squats, rinse and repeat for 10 minutes with 3 burpees every 2 minutes
      • Mosey a lap around the lot
    • Heavy Hammers, Heavy Freddies, Heavy Crunches, Heavy Dollies, Heavy Flutters, rinse and repeat for another 10 minutes with 3 burpees every 2 minutes
      • Mosey a lap around the lot

Pax then performed 25 more merkins and a 2 minute plank

RTB
KickFlip had “a need….for speed!” and called jailbreak when “Danger Zone” played. No one could resist.

Total for Push, Pull, Plank Challange:

  • 75 merkins + 30 burpees = 105
  • 2 minute plank complete
  • 0 pullups

MARY:
Pax arrived at base at exactly 06:15. We fly by the seat of our pants. No time for Mary.

CIRCLE OF TRUST/BOM:

The Real Danger Zone is not getting enough rest.

YHC recently took a test for a couaching group and found out he is high on “restlessness.” I realized how much I struggled on vacation; always looking to the next thing, irritable when we’re not accomplishing something. I have a hard time actually resting.

Alex Soojung-Kim Pang, in his book Rest says, “I argue that we misunderstand the relationship between work and rest. Work and rest are not polar opposites. Rest is not work’s adversary. Rest is work’s partner. They complement and complete each other.”

When we work out, we’re not building muscle. It’s the rest and sleep that are VERY important to the process. This is where the building of muscle actually happens. 

Pang continues, “Further, you cannot work well without resting well. Some of history’s most creative people, people whose achievements in art and science and literature are legendary, took rest very seriously. They found that in order to realize their ambitions, to do the kind of work they wanted to, they needed rest. The right kinds of rest would restore their energy while allowing their muse, that mysterious part of their minds that helps drive the creative process, to keep going.”

  • Albert Einstein’s day dreaming and mind experiments led to the Theory of Relativity. They came when he stopped overworking the math.
  • Winston Churchill took naps every day – pajamas and all.
  • In seminary, I would work hard on gathering information and forming the structure of my paper. I would then take a nap and wake up with how it all ties togetyer. This is very often true for my sermons each week as well.

Psalm 127:1-2
Unless the Lord builds the house,
    those who build it labor in vain.
the Lord guards the city,
    the guard keeps watch in vain.

It is in vain that you rise up early
    and go late to rest,
eating the bread of anxious toil;
    for he gives sleep to his beloved.

It takes a certain amount of FAITH to REST.
Are you trusting the Lord enough to rest?
Are you caring for your work and family with rest?
Are you caring for your mind, body, spirit with rest?

MOLESKIN:

  • YHC: “If you’re going to watch Top Gun, you have to endure the volleyball scene.” Mathlete: “What do you mean ‘ENDURE’?!”
  • Three-Peet momentarily saw his spirit leaving him during heavy crunches and “Memories”. (Goooose!)
  • Extra Top Gun points to Tuba for pulling out the aviators for COT

Workout Soundtrack:

  • “Top Gun Anthem” by Harold Faltermeyer
  • “Danger Zone” by Kenny Loggins
  • “Playing with the Boys” by Kenny Loggins (sufficiently endured)
  • “You’ve Lost That Loving Feeling” by The Righteous Brothers
  • “Great Balls of Fire” by Jerry Lee Lewis (“Hey Goose, you big stuuuud!”)
  • “Mighty Wings” by Cheap Trick
  • “Memories” by Harold Faltermeyer (Goooooooose!!!)
  • “(Sittin’ On) the Dock of the Bay” by Otis Redding
  • “Lead Me On” by Teena Marie (I admit… this was a bad choice. My bad, guys.)
  • “Danger Zone” by Kenny Loggins

ANNOUNCEMENTS:

  1. New AO “Rampart” (Kingston) OTBs THIS Saturday as well as 4/9 & 4/23 at 7AM
  2. No Family Workout Sat Apr 2
  3. Check Slack channel @TheProject for details on Family Camping April 1-3 (1 more camp site available – BEST ONE!) OR hiking Devil’s Racetrack on Sat, Apr 2
  4. Planning for 1st Project CSAUP May 6 – see Slack channel for signup and details on Google Doc

12s at The Project

THE SCENE: 49
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

 Lap around Parking Lot
 Projectivator x7

 Squat (tempo+4-ct) x6+6
 Tempo Merk x10
 Mtn Climber x10

 LBAC F/B X6+6
 Moroccan x6
 Grady Corns x6
 Chatt Cherry Pickers x6
 6 Burpees OYO
 Stretch OYO
 Mosey to Playground

THA-THANG:
12s@Playground+Amphitheater
1. Playground: 6 Burpees+6 Pull-ups+lap around playground
2. Amphitheater: Merkins – BBS (11+hill+1, 10+hill+2, etc)
3. Step-ups/box jumps – Squats (CUT FOR TIME)
4. LBC – Merkins
5. Lunges – Bonnie Blairs
6. 120 second Plank
7. Playground: 6 Burpees+6 Pull-ups

MARY:
PAX CHOICE: Freddie Mercury x10, Squeaky Dolly x10, X-Men Crunch x10

COUNT-OFF & NAME-O-RAMA

9STRONG

CIRCLE OF TRUST/BOM:
It has been 3 weeks since my last day at work. What has it been for? What is God saying to me? What is God doing in me? What am I learning about God, myself, marriage/family, work/responsibility/calling, others/service, etc?

What am I struggling with/working through this week?
 order/rhythm, productivity/sense of accomplishment,
 leading my family rhythms while I am failing to lead myself,
 serious time to be with and talk with God,
 understanding this season of in-between

I’m going to submit myself to a process called the Daily Office. It’s a rhythm of prayer throughout the day that gives space for quiet before God that allows the doubts, thoughts, and the movements of my heart and soul (that are most often ignored or overlooked) to rise to the surface. The practice of daily silence/prayer/journaling will help (force) me to articulate those thoughts and feelings.

Romans 12:1-2 (NIV)
Therefore, I urge you, brothers and sisters, in view of God’s mercy, to offer your bodies as a living sacrifice, holy and pleasing to God—this is your true and proper worship. 2 Do not conform to the pattern of this world, but be transformed by the renewing of your mind. Then you will be able to test and approve what God’s will is—his good, pleasing and perfect will.

Hebrews 12:1-3 (NIV)
Therefore, since we are surrounded by such a great cloud of witnesses, let us throw off everything that hinders and the sin that so easily entangles. And let us run with perseverance the race marked out for us, 2 fixing our eyes on Jesus, the pioneer and perfecter of faith. For the joy set before him he endured the cross, scorning its shame, and sat down at the right hand of the throne of God. 3 Consider him who endured such opposition from sinners, so that you will not grow weary and lose heart.

MOLESKIN:
Good hustle today – We completed this Week 12’s challenge for today: 12 pull-ups, 120 push-ups, and 120 seconds of plank. Praying for Kick’s bro-in-law David with possible MS symptoms/work stress/effect on family; Bambi’s Baby Alina recovering from heart surgery at Vandy; Tuba and family’s custody of son and stepson

  1. ANNOUNCEMENTS:
    New AO Rampart (Kingston) Kickoff! Sat 3/26 7AM
  2. No Family Workout Sat Apr 2
  3. Check Slack channel @TheProject for details on Family Camping April 1-3 (1 more camp site available – BEST ONE!) OR hiking Devil’s Racetrack on Sat, Apr 2
  4. Planning for 1st Project CSAUP May 6 – see Slack channel for details on Google Doc

Setback. Move Forward

THE SCENE:  Extra gloomy – just how we like it.
F3 WELCOME & DISCLAIMER:  Nah.
WARM-O-RAMA: 

  • OHC
  • Phelps
  • Moroccan Nightclubs
  • Andrew, The Matador
  • Squats
  • Mountain Climbers
  • Cobra / Down Dog
  • Walking lunges

THA THANG:

Mosey to the recruiting center and grab a CMU

  • Roll the die. Complete that number of exercises in the sequence. (e.g., roll a 3 – complete exercises, 1, 2, and 3)
  • Roll the die again and complete that many exercises, starting where we left off. (e.g., roll a 2, complete exercises 4, and 5).
  • Roll the die a third time – this time we go back that many exercises (e.g., roll a 4, complete exercises 5, 4, 3, and 2).
  • Repeat until the set is finished. Two rolls move us forward, every third roll sends us backwards.

Exercises were;

  • 5          Blockees
  • 20        Toe Merkin Triceps
  • 20        Goblet squats
  • 16        Side pulls (8 each side)
  • 10        1-arm thrusters (5 each side)
  • 5          Irky Derkies
  • 12        Good mornings
  • 10        High pulls (5 each side)
  • 10        Heavy Lunges (5 each side)
  • 15        Curls
  • 4          Burpee jump overs
  • 15        Heavy LBCs
  • 10        Alpos
  • 15        CMU Swings
  • 20        Squats
  • 5          Walkover merkins
  • 15        2-arm rows
  • 10        Lunge thrusters (5 each leg)
  • 10        Heavy freddies (4 count)
  • 5          Blockees

MARY:

No time!

COUNT-OFF & NAME-O-RAMA

Me and 3 of the best men I know

CIRCLE OF TRUST/BOM:

We’ve been talking the last couple of weeks about bricklaying – and about forming habits.  Part of that discussion was centered around “what causes us to stop our pursuit of a new habit?”  Last week, we ended the discussion talking about boredom and short-term perspective as two habit-killers.  Here’s another – maybe it’s because we have an “all-or-nothing” mindset.  If we fail one time, we think we are a failure.  When you are implementing a new habit – remember to give yourself some grace, big fella.  Being consistent is not the same thing as being perfect. 

With these new habits that we are forming – and old habits that we are leaving behind – if you miss a day (WHEN you miss a day) – what do we do?  If you take two steps forward, only to take one step back, what do we do?  We lean forward again and keep progressing toward the objective.   

Maybe you’re trying to start a healthy habit

  • …exercising everyday…
  • …praying with the wife everyday…
  • …reading something that uplifts your soul everyday…
  • …leading your family spiritually everyday…

“I had a goal to start ____ but I’ve lost track of that goal and it’s been 2 months”.  START AGAIN – keep pursuing it.  One day off does not spoil your journey.  Keep pressing on!

Maybe you’re trying to stop an unhealthy habit

  • …raging at the kids…
  • …spending money frivolously…
  • …looking at fake pictures of fake naked women…
  • …drinking not to relax, but to withdraw…

“I really want to stop doing ____ but I did it again”.  Time to restart your streak!  Keep resisting!  One slipup does not change the objective to rid your life of this vice. 

“A setback only paves the way for a comeback.” – Evander Holyfield

In Romans, Paul says, “I don’t really understand myself, for I want to do what is right, but I don’t do it. Instead, I do what I hate.”  Romans 7:15 (NLT).  I can relate!

BB Reader: I hope you being challenged to accelerate your fitness, your fellowship, and your faith.  I hope you are striving each day to be a better father, husband, and friend.  I hope you’ve been setting up new habits and systems in your life to achieve those goals – but today’s takeaway is this…  WHEN you have a setback in chasing that new objective…don’t give up on it – one failure does not make you a failure – KEEP AFTER IT.  Momentary failure is just part of the process.  Missed one day?  Did that thing again?  Okay…identify your vulnerability and shore it up… Now, START AGAIN toward your goal. 

MOLESKIN:

  • Hat tip to Blindside for his BOM last week that inspired this BOM.
  • Throwing dice with 3 of my favorite men in the world – no better way to start a day!
  • Who is that lady at Dunkin… Doesn’t she know that is our table? 🙂
  • At this moment, I hope to never do another Irky Derky for the rest of my life.

ANNOUNCEMENTS:

  • March 26:  OTB Workout at Fort Southwest Point in Kingston – 7:00 AM.  Our own Bobbitt will be planting Knoxville F3’s newest AO, Rampart.  Come help us spread the word and demo a workout for Kingston men who want to see what this F3 thing is all about.
  • April 1-3:  Family Camping Trip.  Cove Lake State Park.  Come one night or both.  (I have an extra site – site 27, right on the water – let me know if you want it!)
  • April 2:  Family Hike.  Devil’s Racetrack near Caryville.  If you are not camping, meet us at the swimming pool parking lot at 1:00 PM.  We’ll carpool to the trailhead.

What do you think you’re doing?

THE SCENE: Perfect 47, crisp, waxing gibbous, still a bit damp from the snow
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

High Knees, stretch left, stretch right, Moroccan night clubs, tempo squats, tempo merkins

THA-THANG:

  • Mosey to pool wall
    • Spurinna warns Julius of his doom coming by the Ides of March.
    • 7s, wall ups and dry docks
  • Mosey to amphitheater
    • Cassius is looking Pale, Caesar suspects something
    • 7s, box jumps and dips
  • Mosey to Friendship Bell
    • The last 3 straws
      • Caesar rejects the honors of the Senate
      • “I am not Rex, but Caesar” – Caesar removes the tribunes
      • Mark Antony crowning stunt
    • 3 sets of 25 decline merkins with a lap in between for each straw (1,2,3)
  • Gathering conspirators
    • 4 corners of the rectangle, sprint between them
    • 60 reps at each corner
      • Flutter kicks
      • LBCs
      • American hammers
      • Big boys
  • Back at the Friendship Bell
  • Julius’s wife, Calpurnia, receives a warning dream, tells him not to go to the Senate meeting
    • 5x (10 Bonnie Blair’s, then a burpee)
  • Conspirators come to his house and persuade him to ignore his wife
    • 3x (10 bobby hurleys, then 5 dry docks)
  • Mosey to pool wall – Passing Spurinna on the way to the Senate
    • 1 wall up, 1 dry dock
  • Mosey to amphitheater – Caesar is stabbed 23 times by his conspirators
    • 23 burpees

MARY:
23 heels-to-heaven and LBCs to time
COUNT-OFF & NAME-O-RAMA
CIRCLE OF TRUST/BOM:

Cassius and Brutus started down the path of conspiracy and murder because they feared that Julius would seize power, dissolve the Senate, and set himself up as king of Rome. They saw preservation of the Republic as being more important than the life of one man, even a man as great as Julius Caesar. Ironically, history shows that the assassination of Julius Caesar was the pivotal event that ultimately led to the dissolution of the Senate and the establishment of the first Emperor of Rome, Augustus Caesar, Julius Caesar’s heir.

John 11:45-50
45 Many of the Jews therefore, who had come with Mary and had seen what he did, believed in him, 46 but some of them went to the Pharisees and told them what Jesus had done. 47 So the chief priests and the Pharisees gathered the council and said, “What are we to do? For this man performs many signs. 48 If we let him go on like this, everyone will believe in him, and the Romans will come and take away both our place and our nation.” 49 But one of them, Caiaphas, who was high priest that year, said to them, “You know nothing at all. 50 Nor do you understand that it is better for you that one man should die for the people, not that the whole nation should perish.”

Turns out the mistake of Cassius and Brutus wasn’t unique, as you would expect. We see the Jewish leadership make the same mistake in the Gospel. Jesus tells them that he is the one path that will free them from Roman oppression, but instead, thinking they are preserving their relationship with Rome, execute him. Less than 50 years later, Jerusalem is ransacked and the temple thrown to the ground. In attempting to save themselves from Rome, they brought about their own destruction. Fast forward 250 years, the Roman emperor converts to Christianity. Jesus accomplished a feat that the Jewish leaders would have thought impossible, bringing the power of Rome under the authority of the one true God.

What do you think you are doing? What are you ACTUALLY doing? When I seek to force the world to abide by my will, it usually blows up in my face. But when I surrender my will, the thing that I want often comes to me in unexpected ways or the error of my desire is revealed to me. Either way, the world is drawn together rather than being torn apart.

MOLESKIN:
Awesome to see Three-peat back out in the gloom!
ANNOUNCEMENTS:
Nothing new, see Slack for details on camping, hiking, family Q, shield lock, etc.