F3 Knoxville

Tag: Kick-Flip

Learning more about Dolphins & Daffodils

THE SCENE: Very nice
WARM-O-RAMA:

SSH
Crunchy Frog
Tempo Squat
Tempo Merkin
Freddy Mercuries
Windmill

THA-THANG:

Mosey to the Courtyard, picking up a CMU baby along the way – making sure it didn’t touch the ground the entire workout and passed around to everybody to love on it.
4 Corners to some Tunes
First Round 10, 20, 30, and 40 Merkins
Second Round 10, 20, 30, and 40 4-count Mountain Climbers
Third Round 10, 20, 30, and 40 Monkey Humpers
Fourth Round 10, 20, 30, and 40 LBCs
Fifth Round 10, 20, 30 flutter kicks (time)
Periodically taking a break and doing squats during “Thunder” by Imagine Dragon

MARY:

Hello Dolly
Big Boys

 

MOLESKIN:

Part 2 of Missionality in the life of the High Impact Man

Missionality is Service in the High Impact Zone. To Live Right, a HIM must exert the majority of his efforts to Serve within his personal HIZ, the boundaries of which are defined by his Mission.

Mission is the course of action taken to achieve an articulated Purpose. The course of action is comprised of the individual Tasks the HIM undertakes to bring his Purpose into fruition. These Tasks are not random, but are the outgrowth of the Skills for which he is most suited, the things that he does with the most ease and familiarity and constantly improves through Practice.

Building on Kickflip’s message about the Dolphin, The Daffodil represents the people-category that a man is born to Serve with his Dolphin. Like the Dolphin, a man’s Daffodil is a matter of hard-wiring. There are men who continue to coach soccer even after their kids have stopped playing. It took me awhile, but my Daffodil is engaging, collaborating, and helping veterans in their post-military career. Each one of us has both a Dolphin ability and Daffodil passion. The HIM loves all of mankind equally, except for his Daffodil. He loves his Daffodil more, because that is who he was born to Serve.

Part 3 on Friday!

Dealing with Guilt

THE SCENE: hot and sticky
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
10 Projectivator, 15 Imperial walkers, 15 Mountain climbers, 10 tempo Merkins, 15 Moroccan night club, 10 tempo squats
THA-THANG:
Mosey to the big parking lot south of the highschool.

Here’s the 7 of diamonds.  Do each exercise at each corner of the diamond.  All exercises are in increments of 7.

  • 7 burpees
  • 14 merkins
  • 21 squats
  • 28 SSH
  • 21 flutter kicks IC
  • 14 wide-arm merkins
  • 7 burpees

Then, mosey to the track for a lap of Catch Me If You Can. Partner does 3 burpees while the other is running backwards around the track. Flapjack when partner 1 is caught.

Mosey back to shovel flag.
MARY:
Various LBCs
COUNT-OFF & NAME-O-RAMA
5 in attendance at the Project this morning.
CIRCLE OF TRUST/BOM:
“You have heard that the ancients were told, ‘You shall not commit murder ’ and ‘Whoever commits murder shall be liable to the court.’ But I say to you that everyone who is angry with his brother shall be guilty before the court; and whoever says to his brother, ‘ You good-for-nothing,’ shall be guilty before the supreme court; and whoever says, ‘You fool,’ shall be guilty enough to go into the fiery hell. Therefore if you are presenting your offering at the altar, and there remember that your brother has something against you, leave your offering there before the altar and go; first be reconciled to your brother, and then come and present your offering.”

Matthew 5:21‭-‬24 NASB

Jesus is teaching a more excellent way. It is not just about following the commands, but about the condition of the heart. That’s why if we have something against someone, we need to make it top priority to reconcile. Jesus mentions stopping in the middle of worship to reconcile with a brother. If we allow an issue to fester, it will just get more and more difficult to address.

MOLESKIN:

ANNOUNCEMENTS:
CSAUP coming up at Dog Pound.

Your Dolphin?

THE SCENE:  So nice.
F3 WELCOME & DISCLAIMER:  Administered
WARM-O-RAMA:

Seal clap
Overhead clap
Reachforthesky
Let it hang
Cherry pickers
Tempo Squats
Down/up dog
Tempo merkins
Mountain climbers

THA THANG:

Mosey to Jucomanjaro, where there are 8 cones spaced 50’ from each other.

At the base of the hill do 15 squats, 15 merkins, 15 mountain climbers (2 count).  Run to the cone, do exercise on the cone, run back down.  Each time at the base, do the 15 squats, 15 merkins, 15 mountain climbers (4 count).  Repeat for all cones.

Cone 1: 10 Burpees
Cone 2: 20 Carolina dry docks
Cone 3: 30 Bobby Hurleys
Cone 4: 40 side crunches (20 each side)
Cone 5: 50 Pickle pounders
Cone 6: 60 Hello Dolly (single count)
Cone 7: 70 flutter kicks (2 count)
Cone 8: 80 SSH

Mosey to the Hardin Valley house.  Grab a block.  50’s.

40 curls + 10 presses
30 curls + 20 presses
20 curls + 30 presses
10 curls + 40 presses

In between each set, Everest up the hill, run down the steps.

MARY:

Heavy LBCs
Heavy Flutter kicks
Heavy BBS
Mosey to the flag
Freddy Mercury
LBC
Side plank E2K

COUNT-OFF & NAME-O-RAMA

14

CIRCLE OF TRUST/BOM:

I have bad news and good news.  The bad news is, by itself this message is not going to make much sense.  Because…it is only Part 1 of a 3-part message that you will get this week.  The good news is 5k is going to give you Part 2 on Wednesday, and Booster will really bring it all together on Friday.  You won’t want to miss it – be back out here on Wednesday and Friday!

Part I:

Mt Everest – 29,000 ft.  The highest point on earth.  Captivating and deadly.  In the 1920’s to conquer this mountain was the greatest challenge remaining in the Golden Age of Adventure.  Everest was the edge of heaven, where many believed no human could survive.  But not George Mallory….

Mallory was part of three expeditions to Mount Everest in the 1920’s.  As an admired climber in Europe, he was a likely candidate for these trips.  He wanted to be part of climbing the highest peak in the world and, for Mallory, climbing was about much more than just the physical challenge.  Like others who were involved, he felt that climbing Everest was a step in the progress of humankind toward achieving its full potential – he felt as though he were in the service of something greater than himself.

The first trip was for reconnaissance. There was much mapping, charting, and getting to know the area to scope out a possible route to the top.  The second effort included several attempts to get to the summit with no success.  When asked to participate in the third expedition, Mallory at 37 years old, knew it would be his last chance.  So, once again he went to the mountain… On June 7, 1924, he made a bid for the top and was never seen alive again.  We don’t know if Mallory made the summit.  Some believe that he did – and was, therefore, the first man in history to do so.  Others think he could not have made it.  What we do know is that 97 years ago, George Mallory died doing what he was born to do.

In the F3 Q Source, 2.3 is about serving in the high impact zone.  In that chapter, we are introduced to the concept of your Dolphin.  Your Dolphin is your unique gift, the thing you do better than anything else and the thing you do better than most other people can do it. (From the Q Source) “F3 chose the dolphin to symbolize man’s unique gift because the dolphin is a mammal that was born to swim but cannot do most of the other things that mammals do.  The dolphin’s Dolphin is swimming. It does that better than anything else it can do, and better than most any other mammal can.”

1 Peter 4:10, “As each has received a gift, use it to serve one another…”

George Mallory’s Dolphin was climbing mountains.  It was the thing he did best – and he was better at it than most any man alive.  He gave the best of himself – his skill and talent for mountaineering – to what he considered to be the betterment of humanity.

Today and tomorrow, be thinking about, “What is your Dolphin?”  What is it that you do best – and do better than most other people you know?

Come back on Wednesday for Part 2 of this message!

MOLESKIN:

The opening lines of this Word are the opening lines of a documentary called “The Wildest Dream” narrated by Liam Neeson.  Go ahead and read it again…this time in Neeson’s voice.  So much cooler, am I right?!

Nice to have Gump back out with us!

PRAYERS / ANNOUNCEMENTS:

Prayer of thanks for Pool Boy’s mother

40 is the new 20

THE SCENE: Warm and humid
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Cherry pickers, Windmills, Overhead claps, Merkins, BBS, Calf raises, a few sprints in the parking lot
THA-THANG:
Mosey to the courtyard:

  • 21s with decline merkins and bonnie blairs
  • 20/20 vision with dips and step ups on the wall

Mosey to the lake for a burpee your buddy lap.  (2 teams everytime you pass a member of other team they do a burpee)

Work back to main AO stopping for 40 LBC and flutter kicks along the way.

MARY:
Circle up and hold feet off ground while others run around and push feet down.
COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
Don’t worry about anything, instead, pray about everything. Tell God what you need, and thank him for all he has done. Then you will experience God’s peace, which exceeds anything we can understand.
MOLESKIN:
With everything in the world that we seek, remember to ask God and be thankful for what we have.
ANNOUNCEMENTS:
Memorial day work out

Cardinal Virtues

THE SCENE: Calm and clear with the feel of early summer
F3 WELCOME & DISCLAIMER

In addition to the Usual, we discussed Temperance – Moderation in accordance with Reason, related to conscience, humility, and meekness
WARM-O-RAMA:

  • Side straddle hops
  • Tempo merkins
  • Arm circles
  • Tempo merkins
  • Fence steppers
  • Overhead claps

THA-THANG:

Fortitude – Brave endurance, related to patience and perseverance.

  • Hand walk parallel bars
  • Hand walk the pool wall
  • Bear crawl to playground
  • 5 pull ups
  • Mosey to recruiting center

Justice – regulates man in his dealings with others, related to religion, piety, and gratitude.

One team One fight – move the entire block stack to the far corners of the parking lot. Each block must receive its proper sacrifice before it may be transported and neatly stacked.

  • 10 plyo-merkins or thrusters, farmer carry
  • 10 heavy heels to heaven or flutter kicks (4-ct), murder bunny
  • 10 speed skaters or Rows (each side), rifle carry
  • Return them to their place: 6 lunge steps – 1 blockee

MARY:
We each got a quick one.
COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:

Prudence/Wisdom – the ability to govern and discipline oneself through the use of reason.

This kind of wisdom is primarily practical, not intellectual. It guides the other cardinal virtues.

These virtues are espoused by many including Plato and Aristotle. They are considered attainable by one’s own power. This is in contrast to the Theological virtues of Hope, Faith, and Caritas (love).

I think of these as starting at the base and moving upward.
Temperance – self-regulation of the physical desires
Fortitude – self-regulation of the emotional desires
Justice – self-regulation of interpersonal relationships
Wisdom – Self-regulation of the Self-regulation. Wisdom keeps the other virtues virtuous, preventing them from falling into a source of self righteousness or from becoming an end of itself.

MOLESKIN:
Hand-walking on the pool wall was MUCH tougher than I expected.
The timing of this work out was perfect for 4 with 18 CMUs.
ANNOUNCEMENTS:
None mentioned.