F3 Knoxville

Tag: Kick-Flip

Don’t Wait Another Day!

THE SCENE: 55 and awesome!
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

  • Cherry Pickers (IC) 4 CT X 7
  • Windmills (IC) 4CT X 7
  • Overhead Claps X 10 (IC)
  • Tempo Squats (IC) X10
  • Tempo Merkins (IC) X 10
  • Tennessee Rocking Horse X 10
  • Indian Run To Coupon Pile (lead runner drops & does 5 merkins)

THA-THANG:

4 Corners in Parking Lot Near Coupon Pile

  • CMU Bentover Rows Per Corner X 20
  • CMU Overhead Press, Curls & Squats Per Corner X 20
  • Merkins, Big Boys, Lunges, Per Corner X 20
  • Wall Squats
  • Mosey To Shovel Flag

MARY:

Imperial Walkers X 20

COUNT-OFF & NAME-O-RAMA

15 men

CIRCLE OF TRUST/BOM:

Don’t let wait until it’s too late to tell someone you love them or mend fences with friends and family.  We never know when our time on this Earth is up so be intentional with great, good and terrible relationships.

  • Jesus said, “If you enter your place of worship and, about to make an offering, you suddenly remember a grudge a friend has against you, abandon your offering, leave immediately, go to this friend and make things right. Then and only then, come back and work things out with God.” — Matthew 5:23-24(MSG)
  • A person’s wisdom yields patience; it is to one’s glory to overlook an offense. — Proverbs 19:11(NIV)
  • Jesus said, “First get rid of the log from your own eye; then perhaps you will see well enough to deal with the speck in your friend’s eye.” — Matthew 7:5(NLT)
  • Do everything possible on your part to live in peace with everybody. — Romans 12:18(TEV)
  • Jesus said, “Blessed are the peacemakers, for they will be called children of God.” — Matthew 5:9(NIV)

ANNOUNCEMENTS:

  • Sign up for May JUCO Challenge

Did not count

THE SCENE: 65 and prefect
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Explained that YHC can’t do 3 things at once.  Exercise & Count & Pray for ya’ll and the day.  So today we just worked out based on time it took others to do stuff.  No counting required.

High Knees -while: Explained the above
Side Straddle Hop-while: Each HIM did 1 Burpee in sequence
Plank (High, Right, Left, 6 inches)-while: Each HIM ran the outside of the circle 1 at a time
Moroccan night club, Overhead clap, Arm circles -while: Each HIM ran the outside of the circle 1 at a time
Flutter Kicks -while: YHC Bear Crawled the inside of the circle
THA-THANG:

Mosey to the close guardrail where one HIM did prison-cell-merkin-burpee’s while everyone else did guardrail dips. Then Clap Merkins on the guardrail while each him did one burpee.

Mosey, with a little Bernie, to the coupon pile (which was nicely cleaned up) where we played “Simon Hey Ho He”  Each guy added one CMU exercise to a sequence and if we got it wrong we had to do a burpee (which in the end seemed far easier than the sequence, and made counting seem super simple.)

Dora

Mountain Climbers While partner:
Pull Ups AMRAP
Advanced CPR Leg Lifts
BBS Wall Touch
Merkins Tree Touch
Wall Hang on brick wall with holes Sprint for Sign

MARY:
Let others try out the inner circle bear crawl while they called out a Mary Exercise.  Hello Dolly, Flutter kicks, Freddie Mercury, Low plank

COUNT-OFF & NAME-O-RAMA

22 quality HIMs: 7 were rushers

CIRCLE OF TRUST/BOM:
Today we didn’t count exercises but I want to talk about making today count.

My good friend from college, Julien, does an awesome job of making every day count.  He is perhaps the smartest guy I know and when he isn’t turning a company around or becoming the CEO of a bio tech company he is rehabbing a 300 year old barn by hand.  The guy works amazingly hard.

A few years back he was down in Mexico at a conference and took some clients out deep sea fishing.  They didn’t catch anything.  When they returned to the harbor they see a local fisherman and his son in a tiny dinghy with 3 huge fish.  Julien, impressed at the catch asked him: “Sir, How did you do that?  How long did it take you?”

“Señor, it’s what I’ve done for years.  My son and I caught these in a little less than an hour.”

Julien responded, “That’s amazing!  Are you going out to catch more?”

“No Señor.  This is more than enough for my family and I’ll sell one at market.  Tomorrow is soon enough.”

Julien, a bit confused but intrigued by this mindset asked, “Can I ask, what do you do with your time?”

The Mexican fisherman replied, “I get up early and spend some time with God, fish a little, play with my children, take siesta with my wife, stroll into the village each evening where I sip a glass of wine and play guitar with my amigos: I have a full and busy life, señor.”

Julien offered to help the fisherman make a business of this man’s fishing talent.  “My name is Julien and went to the best business school in the US.  I’m a CEO and love making business succeed.  I want to invest in you.  Can I help you build a business of this?  You could take clients fishing, get a bigger boat, heck a fleet of boats, then make a business of it.  We’d sell the extra catch direct to the distributer, cutting out the middle man, you could make millions!”

“What would this take señor?  How long would it take?”

“You’d move to Mexico city and run the business, in 15, no maybe only 10 years, you bring the company public, huge IPO!  You’d have enough money to do whatever you want.  What would you do with that kind of freedom?”

The Mexican fisherman looked off to sea and smiled as he thought of the possibilities.  Then locked eyes with Julien. “Julien, I know just what I’d do.  I’d move to a small coastal village, much like this one.  I get up early and spend some time with God, fish a little, play with my children, take siesta with my wife, stroll into the village each evening where I sip a glass of wine and play guitar with my amigos.”

And from that day on, Julien lived his life differently.

Okay, I’ll admit, most of that isn’t a true story.   Julien is a real friend, talented hard working CEO. I don’t know if Julien has ever been to Mexico. The parable, you may have heard before, I heard years ago.  But it speaks to the scripture I want to share for today:

Psalm 90:12 “So, Teach us to number our days that we may get a heart of wisdom.”

The “so” points back to the first 11 verses that give us God’s perspective on time.  He was before the mountains were formed and our lives are but a breath.  But then it goes on to ask for God’s favor, wisdom – for Him to satisfy us and make us glad and see Him for who He is.

God’s perspective on time is very important to ponder. Take some time today to realize God’s eternal nature and his perspective.  What are you striving after? Your past doesn’t matter; you plans don’t matter.  What matters: Where is your heart with Jesus right now and are you willing to do more with Him?
Maybe that means to spend extra time with your wife or kids. Maybe it’s difficult, but life altering conversations.  Maybe it’s just helping a neighbor in need.

Read Psalm 90 and consider these things.

ANNOUNCEMENTS:
Get those Save Haven donations in before the month is up and check out Spotter’s May challenge- I encourage you to join.

Two Years

THE SCENE:   60 and calm.
F3 WELCOME & DISCLAIMER:  Administered
WARM-O-RAMA:

  • Moroccan nightclub
  • Seal jacks
  • Abe Vagoda
  • Cherry Pickers
  • Mountain climbers
  • Merkins
  • Projectivator

THA THANG:

Short mosey to the Friendship Bell

  • Raccoon crawl around the perimeter
  • 11s – Chest tap irkins and box jumps

 

Mosey to K-25 Hill.  Pair up.

  • Partner 1:  Up the hill
    • 1st time – Sprint
    • 2nd time – bear crawl
    • 3rd time – Bernie
  • Partner 2 – Exercises
    • 45 burpees
    • 45 BBS
    • 45 lunges (2-ct)
    • 45 squats
    • 45 Merkins

Mosey back.

5 jump squats, 10 wall-ups, 5 jump squats, 15 inverted rows.  Repeato.

MARY:

Sprints – winner leads core exercise.  Repeato until we are all whipped.

COUNT-OFF & NAME-O-RAMA

8 of the best men I know

CIRCLE OF TRUST/BOM:

Two years…  Two years ago, I was the FNG when Snaggletooth led the incredible workout that we repeated this morning.  I am so thankful for this group and grateful to the men who come out day after day to challenge each other physically, spiritually, relationally – I’m a better father, husband, and friend because of F-3 Project.

The reflection that I had for us this morning is from 1 Corinthians 13 – The Love Chapter…

“Love is patient and kind; love does not envy or boast; it is not arrogant or rude. It does not insist on its own way; it is not irritable or resentful, it does not rejoice at wrongdoing, but rejoices with the truth. Love bears all things, believes all things, hopes all things, endures all things.”

We zoomed in on those last few words, “…endures all things”.  In the original Greek, the word rendered in English as “endures” is hypomenei.  The word literally means, “remaining under the load” – but suggests something more like a military force that is being besieged and ordered to dig in! Defend the stronghold! Repel the enemy!  What are the enemies of love that we need to repel?  One is complacency.

Complacency is the subtle and silent enemy of your marriage.

There are outliers on either side – but experts say that, on average, it takes about 2 years for the “Honeymoon Phase” of a marriage to taper off.  In the beginning of our relationship, we are smitten with our spouse, wanting to always be around her, wanting to always please her and impress her.  Over time – around 2 years – that feeling tends to wane and a sense of complacency about our marriage can take hold.  What was once fascinating can become familiar.  Where we were once passionate, we can become passive.

Dr. Skip Moen, Academic Dean of Master’s International Divinity School, suggests that the word hypomenei could be understood as, “to stand firm…or to stay alive…”  So, the challenge issued this morning was to do something intentional today to keep alive (or breathe fresh life into) the spark in your marriage.  Don’t overcomplicate it.  It can be simple, like…

  • Ask her more questions
  • Be playful
  • Be spontaneous
  • Make room for quality time together
  • Play a game together
  • Schedule more sex
  • Put a flower on her pillow
  • Share a fantasy with her
  • Greet her with a bear hug after work today
  • Send her a text
  • Pray with her about her struggles
  • Laugh and make her laugh
  • Write her a note
  • Change your pattern of initiating sex
  • Express gratitude and show appreciation for her

Pick one…or a few…. Do it today!

“Love….endures…”

MOLESKIN:

Today was a repeat of the incredible workout Snaggletooth led two years ago.  Here’s his bb; https://f3knoxville.com/45-2/

ANNOUNCEMENTS:

Collecting donated items for Safe Haven through the end of the month

Burpeelicious 2.0

THE SCENE: mid 30s and clear
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
15 SSH, 15 Mountain climbers, 10 tempo Merkins, 15 Moroccan night club, 10 tempo squats, 10 harry Rockettes, 5 cherry pickers
THA-THANG:
Mosey towards the Sophomore stopping halfway for 5 8-count body builders.  Continue mosey. 15 flutter kicks in cadence. At the Sophomore, perform the following exercises (one at each corner). Burpees and breaking down the burpee.

  • Bernie Sanders up the hill
  • 20 squats and run to next corner
  • 20 merkins and run down to the next corner
  • 20 leg thrusts and run back to start for 10 burpees
  • repeat 2 more times

Mosey to coupon pile and complete 15 squat, curl, press, and tricep extensions in one motion. Complete 5 Prison Cell Merkin burpees and run up the stairs for 5 pull-ups.  AMRAP.

Mosey towards the flag. Stop part way for some Freddie Mercury and continue mosey. Line up for a bear crawl inch worm. Jailbreak to the flag.

MARY:
No time
COUNT-OFF & NAME-O-RAMA
11 at JUCO this morning.
CIRCLE OF TRUST/BOM:
Passivity can be both a good and a bad quality. It can be a peace-keeping quality between spouses or other family members. It is a submissive quality when it comes to submitting to the will of God or submitting to a fellow Christian’s preference on a matter of opinion.

“and while being reviled, He did not revile in return; while suffering, He uttered no threats, but kept entrusting Himself to Him who judges righteously;”

1 Peter 2:23 NASB

Passivity is a bad quality if it prevents you from the action that may be necessary. Action is needed when standing up for the truth or when disciplining children. Also, when supporting your M and being the husband God calls us to be. This is something that YHC struggles with. I tend to be passive a lot of the time. I prefer to stay away from confrontation. I have come to realize that this may have stifled my growth as a follower of Christ. So, I challenge all of us to be men of action. Whether that be taking action to stand up for what is right or making an active choice to submit, be men of action.

MOLESKIN:
Reach out to those you haven’t seen in a while.
ANNOUNCEMENTS:
Don’t forget about the donation opportunity this month.

Good to be back

THE SCENE: 28 and dry.
F3 WELCOME & DISCLAIMER: Check, check, and check.
WARM-O-RAMA:

  • Lap around the parking lot and straight to Recruiting Center.
  • SSH
  • tempo Squats
  • LBAC (fwd/back)
  • Cherry Pickers X5
  • Whatever other warmup/stretch you need while I set up the workout.

THA-THANG:

  1. 20-15-10 (Reps with CMU)
  • Curls
  • Thrusters
  • Tricep Extensions
  • Squats
  • LAP around parking lot w/CMU

2. FLORA 1-2-3

  • 100 Merkins while partner holds plank
  • switch every 10
  • LAP around parking lot w/CMU
  • 200 LBC while partner holds 6″ leg lift w/CMU (directly overhead or extended back)
  • switch every 20
  • LAP around parking lot w/CMU
  • 300 Squats w/CMU while partner holds CMU Gore
  • switch every 25
  • LAP around parking lot w/CMU

3. 10’s
• 10 Single arm rows (each side) – Mosey CMU to curb and back
• 10 Lunges (each leg) – Mosey CMU to curb and back
• 10 Good Mornings + 10 BBS– Mosey CMU to curb and back
• 10 Uneven Merks (each side) – Mosey CMU to curb and back
• 10 Kettle swings + 10 Overhead Calf Raises – Mosey CMU to curb and back
RECOVER FOR TIME – MOSEY BACK TO SHOVEL FLAG

MARY:
We had some time for a few: Freddy Mercury, Dolly, Basilisk.

COUNT-OFF & NAME-O-RAMA
CRAZY 8 – special shoutout to Wanderer and Miss Fire – welcome back to The Project – way to crush it!

CIRCLE OF TRUST/BOM:
What lessons are you still learning from the events of 2020-2021? With the world overturned by the pandemic, politics, social upheaval and violence, I have felt the deep need for more inner silence and stillness. However, being cooped up last year with continuing implications to the present day are no guarantee that we have achieved stillness or silence in our hearts and minds. We know this to be true. Out of the lessons that God is teaching me, I have felt pressed to keep leaning into these lessons which have become promises and blessings of God’s presence and peace. I have to keep rehearsing them, speaking them, reaffirming my faith in God’s strength, wisdom, and grace. In keeping with this practice of speaking blessing and promise over my life, my wife and I pray this blessing adapted from Deuteronomy over our children: “God, we ask that you would cause him [her/us] to flourish; cause him to be above and not below, the head and not the tail, a leader and not a follower, a giver and not a borrower; may he be blessed in order to be a blessing to others.” What do you need to speak out loud over your life? Over your marriage, children, and home? Over your work and your ministry? Learn your lessons. Speak blessing over all whom God has given you.

MOLESKIN:
Just turned 47 – respect is just a few years away! Can’t say how much it means to work out with these guys.

ANNOUNCEMENTS:
Coffeeteria @ Dunkins!