Kick-Flip – Page 51 – F3 Knoxville

Undignified

May 26, 2021 Guardrail

THA-THANG:
Warm up across the parking lot at 50% and 75%, then Duck Walk to the Duck Pond.

20 Guardrail hops, hold a plank for the 6 and then line up in 2 lines for double black snake.

We arrived the newest parking lot did Skipping Bernie Karaoke in one direction and frog jumping, boo boo bear, crab walks in the other direction.

Mosey to a pit we’ve always skipped where we found 6 balls with numbers and 6 exercises. Putting the two togehter we did star jacks, peter parker merkins, crabby pickles, and other things that made us look silly.

Mosey to a brick bench for some step ups and monkey humpers.

CIRCLE OF TRUST/BOM:
Today’s exercises were selected with the criteria of looking ridiculous. It worked, well done. We don’t hesitate to look undignified out here. We do monkey humpers and skip and karaoke and overall look nuts.

It makes me think of King David’s second act as king. He kicks some sweaty Philistine butt and then brings the Ark back to Jerusalem. And he is so filled with the joy of the Lord he finds himself dancing in a linen ephod. After his first wife gives him a hard time about how ridiculous he looked, he made it clear some things are worth cashing in our chips.

If you get a chance to stand for the name of Jesus Christ, do not give in to fear or worry about what you look like.

“I will celebrate before the Lord. I will become even more undignified than this, and I will be humiliated in my own eyes.”
2 Samuel 6:21‭b-‬22a NIV

And I will be undignified
And I will praise the Lord my God with all my might
And I will leave my pride behind
And I will praise the Lord my God with all my life
Everything on the altar now
I won’t hold back, I won’t hold out
I don’t care what the world may say
I’m abandoned to reckless praise
Oh my soul, will not bow to the fear
Oh I will not bow
MOLESKIN:
Take some time today to worship along with my Irish friends in an undignified way.

Seek first

May 25, 2021 Erector

THE SCENE: 60s and clear
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
15 SSH, 15 Mountain climbers, 10 tempo Merkins, 15 Moroccan night club, 15 Imperial walkers, 10 tempo squats
THA-THANG:
Mosey to the playground. Perform 10 pull-ups and 20 merkins at the playground. Run to the opposite side of the amphitheater and do 20 derkins and 20 dips. Repeat once. For round 2, perform 10 pull-ups and 20 squats at the playground and then 10 box jumps and 20 lunges (10 each leg).

Mosey to the track and football field. On the field, assemble on the goal-line for a modified version of Bear-way-to-Heaven.

bear crawl to the 10 and do 10 burpees, mosey back to goal-line
bear crawl to the 30 and do 8 burpees, mosey back to goal-line
bear crawl to the 50 and do 6 burpees, mosey back to goal-line
bear crawl to the 30 and do 8 burpees, mosey back to goal-line
bear crawl to the 10 and do 10 burpees, mosey back to goal-line

Next, perform 20 squats at the goal-line and sprint to the 50 and do 20 merkins and mosey back to the goal-line. Then, do 20 sumo squats at the goal-line and sprint to the opposite goal-line and do 20 diamond merkins and sprint back to the goal-line.

MARY:
15 flutter kicks, 10 side crunches each side
COUNT-OFF & NAME-O-RAMA
9 with 2 FNGs at the Project. Welcome Chef Jitsu and FNG to be named (he wanted to keep his distance in the circle due to a previous merlot spill).
CIRCLE OF TRUST/BOM:
“No one can serve two masters; for either he will hate the one and love the other, or he will be devoted to one and despise the other. You cannot serve God and wealth. “For this reason I say to you, do not be worried about your life, as to what you will eat or what you will drink; nor for your body, as to what you will put on. Is not life more than food, and the body more than clothing? Look at the birds of the air, that they do not sow, nor reap nor gather into barns, and yet your heavenly Father feeds them. Are you not worth much more than they? And who of you by being worried can add a single hour to his life? And why are you worried about clothing? Observe how the lilies of the field grow; they do not toil nor do they spin, yet I say to you that not even Solomon in all his glory clothed himself like one of these. But if God so clothes the grass of the field, which is alive today and tomorrow is thrown into the furnace, will He not much more clothe you? You of little faith! Do not worry then, saying, ‘What will we eat?’ or ‘What will we drink?’ or ‘What will we wear for clothing?’ For the Gentiles eagerly seek all these things; for your heavenly Father knows that you need all these things. But seek first His kingdom and His righteousness, and all these things will be added to you. “So do not worry about tomorrow; for tomorrow will care for itself. Each day has enough trouble of its own.”

Matthew 6:24‭-‬34 NASB

This is truly one of my favorite passages. As it often happens, when YHC read this yesterday, I picked up on a detail that I had not considered before. Verse 25 begins with “For this reason…” which indicates that something in the previous verse is the reason mentioned. From verse 25 through the end of the chapter, Jesus tells us not to worry about our clothes, our food, or our time. The reason not to worry is that God will take care of us when we put Him first. If we put Him first, “all these things will be added to you”.

MOLESKIN:
It was great to have a couple of young bucks to get us to try to not be outdone. Well done!
ANNOUNCEMENTS:

If You See Something Good, Learn From It…

May 21, 2021 Butter Knife

THE SCENE: 55 degrees and dry
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Side straddle hop in cadence 20
Cherry Pickers
10 tempo merkins
Arm rotations thumbs up in cadence
Reverse thumbs down in cadence
Moroccan nightclub 20
10 Windmills in cadence
5 burpees on your own
Side straddle hop in cadence

THA-THANG:

Mosey to the coupons lot w/ the person up front falling off for 2 burpees after a 5 count
Partner up
50 thrusters
Run stairs 5 pull ups
AMRAP / 20 blockees
Run stairs 5 pull ups
100 curls
Flutter kicks in cadence
Repeat
Mosey with the person in the back sprinting to the front to wall in the courtyard for step up knee ups 30 total
Spider-Man Derkins x 10
Flutter kicks in cadence
Line up on the curb
Walking lunges to the next line 10 merkins
Bernie back
Sprint two lines 2 burpees
Bernie back
Karaoke back to the 2nd line switching directions at the first line
Repeat from new starting point
Continue
Flutter kicks in cadence x20
Freddy Mercuries x 20
Mosey w/ a Jail Break to the flag.

MARY:

Rocky Balboas on the curb (soccer drills)
Kick Flip’s Mucho Chesto

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:
If you see something good, learn from it. If you see something bad, learn what not to do.

I believe this is a great mindset… If I would take that advice.

If we put God first, we can do anything we put our minds to. If we put God first, then the challenges we face: public speaking, changing careers, starting over, going for a promotion, being the best husband or father we can be, whatever it is… Our Almighty God, Creator of the Universe, The Hills and the Valleys (nod to Kickflip’s message), the sun and the moon, makes these things seem small, we can accomplish anything. Knowing He’s in your corner and He will help us if we ask Him to, that’s amazing to me.

God gives us victory!

Thank you gentlemen for challenging me! I have nothing but respect for you guys.
MOLESKIN:
“They are confident and fearless and can face their foes triumphantly. “
— Psalms 112:8

“being confident of this, that he who began a good work in you will carry it on to completion until the day of Christ Jesus.”
— Philippians 1:6 NIV
ANNOUNCEMENTS:
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.

Hills and Valleys

May 19, 2021 Kick-Flip

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

Cherry pickers
Al Gore
Squats
Michael Phelps
Down/up dog
Mountain climber
Projectivator

Mosey to the big lot. Run across. At each line, turn 90 degrees (i.e., sprint, side shuffle, bernie, side shuffle, etc.)

Dolly
Flutter kicks

THA THANG:

Mosey to the coupons. Grab a block. Walking 20 curls, 20 overhead presses, 20 tricep extensions

Line up at the cones in a low plank. At “3-2-1, Go!”, get up and sprint to the top of the hill. First person to touch leaves on a tree wins and gets to watch while everyone else does burpees at the top.

Back down the hill. Winner starts 50’ further back. Do one block exercise then hill sprint again.
Repeat the sequence – each time adding one more block exercise.

5 plyo merkins
10 block pullovers
15 heavy LBCs
20 lunges (10 each side)
20 single arm thrusters (10 each side)
10 CMU swings
6 uneven merkin T planks (3 each side)

Murder bunny thrusters up the hill.

Walking 20 curls, 20 overhead presses, 20 tricep extensions

Twenty-ones on the steps. CMU exercise (your choice) + pull ups.

Rack ‘em.

MARY:

Indian run in two lines. PAX call out 3-2-1-Go!, last man in each line races up the middle of the lines. Repeat until we are close to the flag.

Mountain climbers

Jailbreak!

COUNT-OFF & NAME-O-RAMA

15 for bootcamp, 3 for rush

CIRCLE OF TRUST/BOM:

It was common in ancient pagan nations to perceive each god or goddess as having a particular domain or sphere of power on earth. A goddess of fertility… A god of the forests, or the river… Monotheism was unique and the idea that any god was supreme in all areas was unheard of.

In 1 Kings Chapter 20, we read about the Israelite city of Samaria under attack by the Syrians, a rival nation. The Syrian king gathered 32 other kings – and brought a massive army to besiege the city. Against all odds, and with their God’s intervention, the Israelites repel the attack. The Syrians retreat and regroup to strategize. Since the city of Samaria is in the hill country of Israel, they mistakenly think that the God of the Israelites must be a god of the hills. So, they make a new plan, assemble another massive army, and attack Israel again – this time in the plains (where, presumably, the Israelite God does not dwell and has no authority). Speaking on behalf of God, a prophet tells the Israelite king, “Because the Syrians have said, “The Lord is a god of the hills, but he is not a god of the valleys,” therefore I will give all this great multitude into your hand…” – and He does. The Israelites rout their enemy in the valley, just as they did in the hills. The one true God is sovereign over all – He is a God of both the hills and the valleys.

For me, May 20 is a date unlike any other.

Five years ago, May 20th, my son Caleb was born. He is a beautiful kid – he is everything that you would want in a son; wicked smart, good natured, daring, funny, creative, kind, loving – he is a great kid. The day he was born into this world was joyful and exciting and amazing – it was heaven! May 20^this the anniversary of one of the best days of my life!

But…

One year ago, May 20th, I was heartbroken. My wife was pregnant again, but this time the pregnancy was not going well. Several days before, we had been told that the baby had no heartbeat, and we would very likely have a miscarriage in the coming weeks. We prayed that God would reveal his strength in a miraculous way and the baby would live…But short of that, if we had to walk that terrible road in the next few weeks, we prayed that the miscarriage would not happen on Caleb’s fourth birthday. But it did. The day we lost that baby was devastating and painful and raw – it was hell. May 20^th is the anniversary of one of the worst days of my life.

Life’s hills and valleys – the one true God is sovereign over them all. Life is full of both wonder and wounds. How does our faith stand up to them? The “hills” of life can draw us closer to Him in joy and with grateful hearts – or they can arouse in us an arrogance which causes us to forget His presence. The “valleys” of life can drive us into His arms and onto our knees – or can drive us to curse and blame our Creator with misplaced resentment.

We need to keep working toward having a faith that thrives in both the hills and valleys of life.

Closed with a pair of Pslams.

For when you go through a valley –

Psalm 4: God, you are my righteousness, my Champion Defender. Answer me when I cry for help! Whenever I was in distress, you enlarged me. I’m being squeezed again—I need your kindness right away! Grant me your grace, hear my prayer, and set me free!

For when you are on a hilltop –

Psalm 100: Enter his gates with thanksgiving and his courts with praise; give thanks to him and praise his name. For the Lord is good and his love endures forever; his faithfulness continues through all generations.

MOLESKIN:

This workout and word was inspired by Monday’s great workout and word – offered up by the true HIM, Mailbox.

PRAYERS / ANNOUNCEMENTS:

Prayers for our good friend, Spotter, and for his family

Prayers for Stitch’s family relationships

Prayers for Jordon

Proverbs 1-10

May 18, 2021 Biohack

THE SCENE: Cool and clear. High 50s
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

Shared the good word at the beginning: Deuteronomy 11:18-19 – You shall therefore lay up these words of min in your heart and in your soul, and you shall bind them as a sign on your hand, an they shall be as frontlets between your eyes. You shall teach them to your children, talking of them when you are sitting in your house, and when you are walking by the way, and when you like down, and when you rise up.

The goal is to remember and dwell on the Proverbs we are going to hear and experience today.

Side straddle hop
Overhead clap
Tempo squat
Cherry picker
Moroccan night club

THA-THANG:
Run to K25 hill and read a verse from Proverbs. Each verse has a related exercise. Perform the exercise for 1 minute and then run up and down the hill. There are also exercises at the top of the hill.

1:7 – The fear of the Lord is the beginning of knowledge; fools despise wisdom and instruction. —burpees (20 squats at top)
2:4 – (regarding wisdom) if you seek it like silver and search for it as hidden treasures, —bear crawl up the hill (20 merkins at top)
3:5 – Trust in the Lord with all your heart, and do not lean on your own understanding. — Al Gore (20 squats at top)
4:12 – (regarding teaching wisdom) When you walk, your step will not be hampered, and if you run, you will not stumble. — Bernie up the hill (20 merkins at top)
5:7-10 – (warning against adultery) And now, O sons, listen to me, and do not depart from the words of my mouth. Keep your way far from her, and do not go near the door of her house, lest you give your honor to others and your years to the merciless, lest strangers take their fill of your strength, and your labors go to the house of a foreigner, — side plank (ear to ground) (40 lbc’s at top)
6:9-11 – How long will you lie there, O sluggard? When will you arise from your sleep? A little sleep, a little slumber, a little folding of the hands to rest, and poverty will come upon you like a robber, and want like an armed man. — stargazer (10 basilisks at top)
7:25 – Let not your heart turn aside to her ways; do not stray into her paths, — lunges (40 lbc’s at top)
8:14 – I have counsel and sound wisdom; I have insight; I have strength. – merkins (10 basilisks at top)
9:7-9 – Whoever corrects a scoffer gets himself abuse, and he who reproves a wicked man incurs injury. Do not reprove a scoffer, or he will hate you; reprove a wise man, and he will love you. Give instruction[b] to a wise man, and he will be still wiser; teach a righteous man, and he will increase in learning. — burpees (40 lbc’s at top)
10:19 – When words are many, transgression is not lacking, but whoever restrains his lips is prudent. — Freddy Mercury (10 basilisks at top)

We had extra time and Q had Slappy and Kickflip pick number from the list to repeat. Proverbs 7 and 5 were chosen. PAX then RTB (returned to base)

CIRCLE OF TRUST/BOM:
Deuteronomy 11:18-19 – You shall therefore lay up these words of min in your heart and in your soul, and you shall bind them as a sign on your hand, an they shall be as frontlets between your eyes. You shall teach them to your children, talking of them when you are sitting in your house, and when you are walking by the way, and when you like down, and when you rise up.

Remember and think on these proverbs. Teach them to your children.