F3 Knoxville

Tag: Kick-Flip

The 12 CMU Pains of Christmas

THE SCENE: 51 with a cool breeze
F3 WELCOME & DISCLAIMER
WARM-O-RAMA: (Led by Snaggletooth)

  1. Lap around Parking Lot
  2. 7 Projectivator
  3. 5 Burpees
  4. 10 LBAC/Overhead Clap
  5. 10 Tempo Merks
  6. 10 Mountain Climbers
  7. 5 Cherry Pickers/Stretch OYO
  8. Mosey to Recruiting Center – grab 1 CMU/PAX

THA-THANG:
Led by Snaggletooth: The 12 CMU Pains of Christmas (STAIRS AFTER EACH EXERCISE, 1-6 WITH CMU, 7-12 WITHOUT CMU unless you want to, Mathlete & Borg)
1. Blo-o-o-o-o-ckee
2. CMU Imperial Squawkers
3. Thrusters w/jump!
4. CMU Merkins
5. CMU Big Boys
6. CMU Lunges
7. CMU Tricep Extensions
8. CMU Curls
9. CMU Calf Raises
10. Heavy Heels to heaven
11. CMU Good Mornings
12. Blockees

Led by Three-Peat: 5 More Pains (because you’re on the Naughty list)
1. 25 Single-arm rows (each arm)
2. 50 Curl and Press
3. 25 Thrusters
4. 50 Squats
5. 50 Heavy Freddy (no time)

MARY:
Pax Choice

COUNT-OFF & NAME-O-RAMA
8STRONG

CIRCLE OF TRUST/BOM:
Led by Three-Peat – He shared about peace during the holidays, especially with family gathered together. Sometimes family gatherings bring  out the worst in us: impatience, irritation, anger, rush, expectations, buy-ness. It’s important to remember what is truly important: peace, faith, family.

The scriptures are full of promises and  teachings about God’s peace. Notably Philippians 4:6-7 – “Do not be anxious about anything, but in every situation, by prayer and petition, with thanksgiving, present your requests to God. And the peace of God, which transcends all understanding, will guard your hearts and your minds in Christ Jesus.” You want peace? Trust God by turning to Him, turning away from your sin and self-centered life, and asking Jesus to be your Lord and Savior. 

MOLESKIN: This was a successful co-Q with Three-Peat – the man is ready for his VQ! COMING SOON TO THE PROJECT!

ANNOUNCEMENTS:
Christmas Eve Family Q at The Project, 10AM on 12/24 – ALL 2.0s welcome!

And Cheatsheet is completing his 1 MILLION MERKINS on Wed Dec 29 at Shamrock! Some of us can carpool to that.

Givin’ Out Free Shiners

THE SCENE: Mid 30’s, kinda damp.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

25 SSH, 5 Cherry pickers, 10 Tempo Merkins, 10 Tempo Squats, Ring of Fire

THA-THANG:
Mosey to the coupon pile with three stops to do: 20 x 4 count Hillbillies, 20 x 4 count Imperial Walkers, 20 Pistol Crunches

Heavy Dora with a bear crawl from the asphalt near the stairs to the concrete by the trash can.

  • 100 Skull Crushers
  • 200 Curls
  • 300 Bench Presses

11’s on the hill

  • start with 10 Twinkle Toes on the bottom and 1 squat at the top
  • Mosey back to the Flag.

CIRCLE OF TRUST/BOM:

Rivers do not drink their own water; trees do not eat their own fruit; the sun does not shine on itself and flowers do not spread their fragrance for themselves. Living for others is a rule of nature. We are all born to help each other. – Author Unknown

For those of you who don’t know, I taught here in Knoxville for 5 years. My former students are now all in their mid to early 20’s and that air of invincibility is wearing off. I don’t have all the answers to their questions but more than anything, it means the world to those guys that I care enough to reach out and listen, offer what advice I can or even just grab a meal with them. More often than not though, I do know what they are going through and I do know what to suggest to them because it is the same stuff I went through and I give them the same answers that Dillard Harwell, John Austin Smith and Sandy Crow gave to me when I was their age. Those were my mentors and all three of them are now dead.

Most of us are overdue on bringing someone alongside. Don’t overthink it. Two of my three mentors started everything off with food. One to the Sizzler and the other to his house for a meal. It can be as easy as bringing someone along with you to something you already do. Sketchy goes to church with me and lives just down the street. I get 10 minutes with him on the way here and 10 minutes on the way home with him. If my fat self comes here three times a week, that’s an hour I have to chat with this young man on a drive that I was going to make anyways. And do you know what the best part of it all is…guess who is being a good example to my three sons and bringing them along with him on things he was going to do…Sketchy. 

Good ideas are like food, they have expiration dates. They spoil if you don’t use them. Just as you thanked a mentor on Monday, do some mentoring today. If counsel, give counsel. If time, give time. You’ve got to eat today; don’t do it alone. We become all things to all men so that we might save some. (1 Cor 9:22)

 

Last Steps on the Moon

THE SCENE:  29 and clear.  Perfect for a beatdown
F3 WELCOME & DISCLAIMER: Administered
WARM-O-RAMA: 

  • Abe Vigoda
  • Cherry pickers
  • Seal squats
  • Tempo merkins
  • Scorpion dry docks IC
  • Mountain climbers
  • Down/up dog

THA THANG:

Mosey – stop for 20 dips, 20 jump-overs, 20 derkins.  Bear crawl, crawl bear.  While we wait for slowpoke Archie to catch up to us, do 10 more dips, 10 more jump-overs, 10 more derkins

Don’t get squished by a passing car as you broad jump across Hardin Valley.

Mosey to Award Winning Way. Plank at the streetlight, 3-2-1 go! Sprint to the next streetlight – repeat x 4

Mosey over to the Stairs to Nowhere…  Divide into two teams.  There is a box of balls in the middle…  Perform exercise.  Sprint, grab a ball, and bring it back to your side.  Repeat with next exercises.  When there are no more balls in the middle, run all the way across, steal a ball from the other team’s stash, and bring it back.  First one to finish all exercises call out – team with most balls wins.  Exercises were;

  1. 20 Burpees
  2. 30 Monkey humpers (2-count)
  3. 40 Flutter kicks (2-count)
  4. 20 Scorpion Dry Docks
  5. 30 Iron Mikes (15 each leg)
  6. 40 Mountain climbers (2-count)
  7. 20 Merkins
  8. 30 Fairy Jacks
  9. 40 LBCs

How the heck did Team 1 end up with so many balls?!?  Whatev…

Run back down AWW Hill.  At each tree, rotate 90 degrees clockwise and do 5 merkins.  Repeat that pattern to the bottom.

Galway hookers – 4 lunge steps, 1 squat, 4 lunge steps, 2 squats, 4 lunge steps, 3 squats, etc….

Bear crawl to the road… Broad jump back across… Al Gore… Jail break!

MARY:

  • Mountain Rockettes
  • Supermen
  • LBCs

COUNT-OFF & NAME-O-RAMA

Only a dozen men in history have planted their feet on the surface of the moon.  Neal Armstrong was the first in July 1969.  The last was Eugene Cernan, on December 13, 1972 – 49 years ago.

Captain Eugene Cernan was commander of the Apollo 17 mission, the final moon landing mission of the Apollo program and the last time that humans have even gone beyond low Earth orbit.  Apollo 17 landed in the moon’s Taurus-Littrow valley in part because it was thought to be possibly volcanic, and they wanted a closer look.  Cernan had twice before been a pilot for space missions – Apollo 10 had taken him into moon orbit, but not to its surface.  He must have been elated at the chance to return and perform this legendary feat (he’ll have the best story at every dinner party for the rest of his life, for sure!).  As he stepped to the edge of the lunar module and prepared to take his first – of what would be mankind’s last – steps on the moon, that leader of this historic moment paused and said these words that I wanted us to reflect on this morning.

“Houston, as I step off at the surface at Taurus-Littrow, I’d like to dedicate the first step of Apollo 17 to all those who made it possible…”

That’s the kind of leader that I want to be.  Even in my life’s pinnacle moments, I want to humbly know that my accomplishments and blessings are owed to the many who have paved my way.  I want to live and lead with humility and expressing gratitude to those who have invested in my life.

Galatians 6:6, “Let the one who is taught the Word share all good things with the teacher”.

How can I express my gratitude to those who have taught me, mentored me, taken a chance on me, opened a door for me?  What good things do I have to share back with them?  I believe most of them would simply say, “your heartfelt thanks is more than enough”.  Heck, I can do that!

So, here’s is your challenge.  Reflect on the actions of a mentor, a parent, a youth leader, a teacher – someone who has made an investment in your faith, your health, your career, your relationships – and some part of you is better because of the time and energy they gave you.  By the end of the day, reach out to that person and let them know you appreciate them.  A call, a text, an email.  Buy them lunch.  Give them a specific example of what they did for you and let them know of the impact it has made in your life.

“We must find time to stop and thank those people who make a difference in our lives” – JFK

Live and lead with humility and gratitude.  Express your gratitude to those who have invested in your life.  

MOLESKIN:

T-Claps to Dart Gun for providing the moon when we couldn’t find the real one!  :-O

Good to see Lil’ Spice and Spring Break back out with us!

Finish this challenge before your head hits the pillow TODAY and make a green checkmark on the group photo after you’ve completed.

ANNOUNCEMENTS:

This was only Part 1 of a 3-part Word planned for this week.  Parts 2 and 3 of the Word will be better.  Don’t miss them – Wed and Fri!

H.O.P.E.

THE SCENE: Warm and dry… Until we started sweating.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Side straddle hop in cadence 20
Cherry Pickers
10 tempo merkins
Tempo squats
Arm rotations thumbs up in cadence
Reverse thumbs down in cadence
Motivators 8x
Moroccan nightclub 20

THA-THANG:
Mosey to the next parking lot for 5 mins of CORE:

  • BBS
  • Plank w/ variations
  • Superman
  • Flutter kicks x20
  • Right heel on left knee left elbow to right knee x20
  • Other side x20

Mosey to cone in Large parking lot. Start at the first cone travel to the next cone via

  • Sprint
  • Bear Crawl
  • Walking Lunges
  • Flutter kicks x 20

Mosey to JUCOManjaro

  • Sprint to first line
  • Bear Crawl to the next line
  • Walking Lunges to the next line
  • Flutter kicks x 20
  • Rinse and Repeat x3
  • Continue to the top and stopping at each tick mark for whatever exercise was called out

Mosey to Hard Knox Parking Lot for some Man-Makers x20
MARY:
Scissors x20
COUNT-OFF & NAME-O-RAMA
Use the TAGS on right-side to record PAX (BE SURE TO INCLUDE YOURSELF) in attendance. Be sure to select the AO in CATEGORY above TAGS and then delete these notes!
CIRCLE OF TRUST/BOM:
Hallerin Hinton Hill spoke at my church a couple of weeks ago. His message was on hope.
He said Hope is a habit
We need to practice hope
Remember when you’re at rock bottom, things can only get better.

I was hanging out at rock bottom when I was invited to workout with you.

I lost my job of 20 years and had no idea of how I was going to support my wife and kids.

Thanks Spotter for inviting me out!

“As tears were coming down the hope was rising up.”

4 things people with hope have:
1. H-healing
2. O-opportunities: turn obstacles into opportunity!
3. P-progress: Fix more than they break & leave more than they take
4. E-encouragement: literally means to make courage

Be in the habit of hope!

You gentlemen give me hope and challenge me to be a better man. I’m so happy to have you in my life.

2 Corinthians 12:9
Each time he said,”My grace is all you need, My power works best in weakness.” So now I am glad to boast about my weaknesses, so that the power of Christ can work through me.
MOLESKIN:
Insert any personal comments, notes, devotion content, etc.
ANNOUNCEMENTS:
F3 Float at Oak Ridge Christmas Parade 6p (reach out to Kick Flip in Slack)

Judge Judy’s Christmas Party 5p – 8p (Adult Only event HIMs and Ms only)

WELCOME: Little Spice AKA Jackie Chad

True Happiness

THE SCENE: nice and cold and thankfully clear.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
15 SSH, 15 Imperial walkers, 10 tempo merkins, 15 Moroccan night club, 15 harry Rockettes
THA-THANG:
Mosey to the recruitment center. 20 of each of the following exercises with a CMU. Carry across the parking lot with the block after each.

  • Merkins, squats, heavy flutter kicks
  • OH presses, lunges, heavy LBCs
  • Curls, Tricep extensions, burpee block jump overs
  • Bent over rows, Thrusters, blockees

Bonus rounds with curls, single arm rows, merkins, and OH presses.

MARY:
PAX choice around the circle.
COUNT-OFF & NAME-O-RAMA
8 worked hard and got all the “fun” exercises in too.
CIRCLE OF TRUST/BOM:
“Who is there to harm you if you prove zealous for what is good? But even if you should suffer for the sake of righteousness, you are blessed. And do not fear their intimidation, and do not be troubled, but sanctify Christ as Lord in your hearts, always being ready to make a defense to everyone who asks you to give an account for the hope that is in you, yet with gentleness and reverence;” –1 Peter 3:13‭-‬15 NASB1995

“Do not store up for yourselves treasures on earth, where moth and rust destroy, and where thieves break in and steal. But store up for yourselves treasures in heaven, where neither moth nor rust destroys, and where thieves do not break in or steal; for where your treasure is, there your heart will be also.” – Matthew 6:19‭-‬21 NASB1995

These two passages give us perspective on where our focus needs to be for us to have true happiness. We can only have temporary happiness if we rely on the pleasures of this world. Let’s do our best to keep our focus on the true joy we can have in eternity.

MOLESKIN:
It was great to be back with the PAX at the Project!
ANNOUNCEMENTS:
Oak Ridge Christmas parade Saturday