F3 Knoxville

Tag: Kick-Flip

Family workout – Do things no one else can do

THE SCENE: Sunny Summer morning with plenty of 2.0s on hand
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

  1. Side Straddle Hop
  2. Seal squats
  3. High Knees
  4. Cherry Picker

THA-THANG:
Tour of the AO. Each Exercise 30 seconds AMRAP

  • Bell
    1. Step ups
    2. Dips
  • Bridge
    1. Imperial Squawkers  
    2. LBCs
  • K25 Hill 
    1. Mountain Climbers
    2. Bear crawl up hill
    3. Burpees
  • Pond
    1. Pushups 
    2. Run around pond
    3. Sit ups
  • Playground
    1. Climb and slide
    2. Pull ups
  • Amphitheater
    1. Basilisk
    2. Squats
  • Pool Wall
    1. Wall ups
    2. Bobby Hurleys

COUNT-OFF & NAME-O-RAMA
In addition to the tagged PAX, 2.0s were Batman, Raptor, Nerf, FNG – Buttercup, Lollipop (or the diseased one?), Go-kart, Ice Cream, Doughnut, FNG – Sweater, and FNG – Pikachu. Also, Borg brought his wife, FNG – Popcorn.
CIRCLE OF TRUST/BOM:
Great scene in Big Trouble in Little China where Egg Shen gives the heroes a potion that will let them “see what no one else can see. Do what no one else can do.” But you don’t need a magic potion. Each one of us already sees what no one else can see and has the chance to do what no one else can do. I see three things we should do in response to this reality so that we can be ready:

  1. Learn to do stuff – You can only do what you can do. Learn more and you can do more. Take the opportunities you have at home, school, and everywhere else.
  2. Pay Attention – If you want to act when the time comes, you have to realize that the time has come. Keep your eyes and ears open so you can see your opportunity when it shows itself.
  3. Step up – When the critical moment comes, it is often easy to look around for someone else to take action. Don’t wait for someone else, step up and take action. Nobody else can do it like you.

MOLESKIN:
Great fellowship time afterwards. Kids really enjoyed it. We will look into another one of these in July.
ANNOUNCEMENTS:

HEAVY PT

THE SCENE: 64 and BEAUTIFUL
F3 WELCOME & DISCLAIMER: YEP.
WARM-O-RAMA:
Led by Borg (Mark McKeever)

THA-THANG:

20 – 15 – 10 Reps (20 reps of each mvmt/run lap, rinse/repeat 15 w/lap, 10 w/lap)
Curls
Thrusters
Tri Ext
Squats
Run a lap w/ CMU

Hold CMU Gore till 6

FLORA 1-2-3 (Battle Buddy)
1. Upper: 100 Merkins
• Switch every 10
• Plank on CMU
• Run LAP around Lot w/CMU
2. Core: 200 CMU LBC
• Switch every 20
• 6” leg lift/hold CMU above head
• LAP w/CMU
3. Legs: 300 CMU Squats
• Switch every 25
• CMU Gore
• LAP w/CMU

TIME! Mosey back to ShovelFlag. Here’s what we DIDN’T GET TO DO…

Tinseltown Stairs
• 10 Single-arm rows (each side) – CMU stairs
• 10 Lunges (each side) – CMU stairs
• 10 Good Mornings+ 10 BBS – CMU stairs
• 10 Uneven Merkins (each side) – CMU stairs
• 10 Kettle Swings + 20 Overhead Calf Raises – CMU stairs

MARY:
Led by Borg (Mark McKeever)

COUNT-OFF & NAME-O-RAMA
7STRONG did some HEAVY PT

CIRCLE OF TRUST/BOM:
WORD BY BORG

MOLESKIN: 

ANNOUNCEMENTS:
Family Q this Saturday at The Project led by Mathlete and Biohack; Shovel Flag transfer to Kickflip on Tuesday, June 29; CSAUP “Off the Chain” July 24

Leave A Trace

THE SCENE:  70 and drizzle
F3 WELCOME & DISCLAIMER:  Administered
WARM-O-RAMA:

Overhead clap
Cherry pickers
Seal clap
Tempo merkins
Mountain climbers

THA THANG:

The Seabiscuit

10 Burpees

20 Merkins

30 Squats

All the way up to 4 laps and back down

MARY:

PAX Choice

COUNT-OFF & NAME-O-RAMA

9 of the best men that I know

CIRCLE OF TRUST/BOM:

Last week, my family camped in South Carolina’s Table Rock State Park and the Pisgah National Forest.  Both were gorgeous areas and I highly recommend them for a weekend getaway (both are around 3 hours from Knox).  Several times while we were camping, I saw references to the “Leave No Trace” outdoor ethic – a sign here, a ranger-led talk over there… If you are unfamiliar, the 7 Principles of Leave No Trace are;

  1. Plan ahead and prepare
  2. Travel and camp on durable surfaces
  3. Dispose of waste properly
  4. Leave what you find
  5. Minimize campfire impacts
  6. Respect wildlife
  7. Be considerate of other visitors

Leave No Trace might be summarized in one word – impact.  The idea is to minimize the impact that you make in nature – to the extent that someone else might camp right after you and have no idea that you had been there.

When it comes to our faith – what a shame it would be if we claimed to connect with God in our heart, yet there was no evidence of it outwardly.  What a tragedy it would be if our faith left no trace on our lives.

Summarizing from the book of James (2:14-26)

What good is it if you say you have faith but don’t show it by your actions? Suppose you see a brother or sister who has no food or clothing, and you say, “Good-bye and have a good day; stay warm and eat well”—but then you don’t give that person any food or clothing. What good does that do?  Can’t you see that faith without good deeds is useless?  Just as the body is dead without breath, so also faith is dead without good works.

Your faith should be leaving a trace…on your schedule…on your priorities…on your bank account…

MOLESKIN:

Hat tip to whomever came up with the Seabiscuit workout

PRAYERS / ANNOUNCEMENTS:

Speaking of good works… If you are free on Saturday morning, sling some mulch at the Wesley House!  See Slack for details

No Isolation

THE SCENE: 73
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Side Straddle Hops, Cherry Pickers, Mountain Climbers, Tempo Merkins, Donkey Kicks, Side lunges, Overhead claps.
THA-THANG:
We were all over the campus today.

  • Guardrail dips and Heavy Seal claps behind Dickey’s
  • 71 BBS, V-ups and flutter kicks as part of the tour of the new building
  • 100 Squats, burpees, Leg raises and Lunges
  • 171 CMU bench press, Curls, pull ups and thrusters  (it’s the 171’st day of the year)
  • Ring of Fire: Merkins and Planks.  Mailbox

MARY:
Imperial Walkers and time ran out
COUNT-OFF & NAME-O-RAMA
18 HIM’s making the most of a Monday
CIRCLE OF TRUST/BOM:
Today’s third F is about the 2nd F: Fellowship.

Proverbs 18:1
He who isolates himself seeks his own desire; he breaks out against all sound judgement

Transparency is the currency of intimacy so make yourself known.  Most of all to your family; share your heart with your wife and kids.  But also to guys out here.

When was the last time you opened your home; showed hospitality and avoided isolation.  It is possible to be a part of F3 and still isolated.  It is possible to go to church and remain totally isolated.  You have to open up and allow yourself to not go it alone.

A man of many companions may come to ruin, but there is a friend who sticks closer than a brother.
Proverbs 18:24 ESV

Gorilla complex and stairs

THE SCENE: beautiful high 60s
F3 WELCOME & DISCLAIMER: proceeded as recommended.
WARM-O-RAMA:

Side straddle hops (IC) 4ct
    •    Imperial squakers  (IC) 4ct
    •    Tennessee rocking chair
    •   tempo pushups
    •    Stretch on your own 30 seconds

THA-THANGMosey to dip bars to do 34s: 3 dips followed by 4 pushups. do that for 90 seconds. rinse and repeat twice.

Mosey to CMU area, pick up block and then to theatre stairs.
At stairs do a modified gorilla complex. With a cinder block perform the following OYO without stop: 8 Curls For Girls, 8 Overhead Presses, 8 Tricep Extensions, 8 rows then drop coupon for 8 Merkins. Follow this up by a run up stairs. Rinse and Repeat 8 Times.
At CMU area, did a guest leg exercise (block squats) with Judge Judy. Then parking lot bear crawl with block. at one end, do 10 squats with block and the 10 leg press at other end.
Returned coupons to recruiting center and mosey back AO.
MARY:

Godfather Mary. Snag, Judge, Kick Flip and Erector lead a user choice Mary – included box cuts, LBC, side crunches and angle leg lifts.

COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
focused on an example of a North Korean defector who went through tremendous adversity to attain her goals. Along the way she learned to not judge the hardship of others. The word focused on extending that us, to not judge the hardship of others, but to provide guidance to help folks be the best they can be.

MOLESKIN:

ANNOUNCEMENTS: