F3 Knoxville

Tag: Kick-Flip

Queen for your Queen

THE SCENE: Cool and Clear, brisk for Spring but totally perfect, waning gibbous overhead
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

  • Hairy Rockettes
  • Cheerleaders
  • Moroccan nightclubs
  • Grady corn
  • Cherry pickers
  • Mountain climbers
  • Tempo merkins
  • Pickle pounders
  • Pickle pointers

THA-THANG:

  • Mosey to the Friendship Bell
  • Bicycle race 3:04
    • 20 4-ct freddies, 5 rowboats x5
    • 10 4-ct mountain climbers, 5 pickle pounders
  • Another one bites the dust 3:37
    • Mucho chesto at songs pace
    • 10 Catalina wine mixers
  • Hammer to fall 3:40
    • 20 4-ct American hammers
    • 20 imperial squawkers
  • Headlong 4:33
    • 20 drydocks, run
    • 20 basilisks, run
    • 10 dive bombers, run
    • 10 speed skaters, run
    • Repeat to end of song
  • Breakthru 4:09
    • 20 squats
    • 20 Lunges
    • 20 step ups
    • 20 dips
    • 20 hello Dolly’s
    • Repeat to end of song
  • Flash 2:48
    • Indian run around the loop
  • Mosey to the pool wall
  • I want it all 4:01
    • 6 Wall ups
    • 6 BttW shoulder taps
    • Wall sit until they say “I want it all”
  • RTF

MARY:
No time, and I had Bohemian Rhapsody all ready to go…
COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:

In F3, we spend a lot of time talking about working out, but there is another part of fitness that we rarely talk about, what I would call the silent majority of fitness, the queen. Exercise is awesome, but without the right supplies, it won’t make the change we are hoping for. Trouble is, there are so many different aspects and topics and controversies that can muddy the water. So I just wanted to touch on some of the basics that I think are generally agreed upon.

  • You can’t out-king your queen, or another way I have heard it said, you can’t outrun your fork. There is not an amount of exercise you are capable of doing that will allow you to eat whatever you want. Your ability to consume calories Completely outpaces your ability to burn them
  • In – out = accumulation. That’s it. There are no tricks to understanding your weight. If you eat more than you burn, you will accumulate.
  • Drink water. Signals from the body can be confusing, and it common to try and address thirst by eating! Before you eat, drink water to make sure you are actually hungry. Also, you will feel way better and it will help manage the stunning amount of salt in the American diet.
  • Quality protein. We 90s kids were raised in a world that seemed to think protein was outdated, so we have bad habits about eating primarily carbs. An exercising man should eat about 1 g of protein per 2 pounds of body weight. That’s more than the nutrition facts imply, unless you weigh less than 100 lbs. Try to center your meals on a food that is high in protein, which my rule of thumb is 25% or more of the calories from protein. If you don’t want to do the math, more grams of protein than fat is a good place to start and pretty much avoid things made with grains.

MOLESKIN:
Something different for each song was kinda fun, but it was too much briefing. Shoulda made a sheet or something.
ANNOUNCEMENTS:
ESCAPE FROM HAW RIDGE!!!!!

Doin’ the Shamrock Shuffle

THE SCENE: 65 degrees… Things are starting to heat around here.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Side straddle hop in cadence 20
Arm rotations thumbs up in cadence
Reverse thumbs down in cadence
5 burpees on your own
Cherry Pickers
Tempo squats
10 Windmills in cadence
2 each of the following GET UP.  NAVY SEALS Burpies , V-UPS, IRON MIKES, MERKINS, BIG BOY SIT UPS, MT. CLIMBERS, AMERICAN HAMMERS, SIDE STRADDLE HOPS, BEAR CRAWL 3 spaces, SQUATS

THA-THANG:
• Mosey to the football field
• EXERCISES AT EACH GOAL LINE AND EVERY 10 YARD LINE.  ONCE YOU COMPLETE THE 1ST EXERCISE RUN DOWN THE FIELD AND BACK . REPEAT THE FIRST EXERCISE MOVE UP 10 YARDS AND DO THE NEXT EXERCISE, RUN DOWN THE FIELD AND BACK REPEAT THE 1ST 2 AND MOVE TO THE 3RD.  AND SO ON.1 MOVEMENT EVERY 10 YARDS, STARTING AT THE GOAL LINE. 1 GET UP.  5 NAVY SEALS , 10 V-UPS, 15 IRON MIKES, 20 MERKINS, 25 BIG BOY SIT UPS, 30 MT. CLIMBERS, 35 AMERICAN HAMMERS, 40 SIDE STRADDLE HOPS, BEAR CRAWL 10 YARDS, 50 SQUATS
• Mosey back to the flag

MARY:
8 count Merkins x8
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:
Man o man… have you guys ever planned something with the best intentions, but it doesn’t happen that way? It happens to me more than I’d like to admit…

First off… Thank you 8 Seconds for your flexibility and willingness to switch days with me. I hear this was going to be your VQ.

Pride = Destruction
Humility = Honor

“Love each other with genuine affection, and take delight in honoring each other.”
Romans 12:10

This means have the highest respect for yourself and each other.

I challenge you to out do each other in honor.

MOLESKIN:
Insert any personal comments, notes, devotion content, etc.
ANNOUNCEMENTS:
Escape Haw Ridge 4/14 Sign Up

F3 Open House, 2.0 workout

THE SCENE: 78 and clear

F3 WELCOME & DISCLAIMER: Administered. OTB 2.0 workout.

WARM-O-RAMA:

  • RFTS / LIH
  • Cherry pickers
  • Willy Mays Hays
  • Up/down Dogg

THA THANG:

  • Form 2 teams – kids vs dads. Line up at one side of the grassy field.  Perform a set of merkins (kids 5, dads 10) – then run to the cones and place one in front of the other so that your team’s cones creep forward incrementally. Continue until one team’s cones pass the finish line (kids won!)
  • Mosey to the small hill. Perform a set of 11s – SSH, run the hill, bobby hurleys
  • Mosey to the big hill. Perform 10 mountain climbers at the bottom, run up, 5 burpees. Repeat
  • Mosey to the grassy island for Bear Infection. All PAX crab walk until touched by a bear, then they become a bear and try to touch the crabs. Continue until only one crab is left.
  • Line up at one side of the field. Jelly Legs. 30 sec Al Gore, 30 squats, sprint. Repeat with 20/20, 10/10.
  • Jelly arms – 30 sec plank, 30 merkins, sprint. Out of time…

MARY:
Guantanamo

COUNT-OFF & NAME-O-RAMA

  • 18 PAX (1 FNG, 10 2.0s)
  • KickFlip
  • Duggar
  • Wedding Singer
  • Keyless Entry
  • Skinny Jeans
  • John Deere
  • FNG Wrangler
  • FixerUpper
  • Raptor
  • Willow
  • Chewbacca
  • Jelly Legs
  • Bunny
  • The Boss
  • Ace
  • Peaches
  • Buggy
  • Shruggy

CIRCLE OF TRUST/BOM:
Talked with the dads about the mission of F3, “…to plant grow and serve small workout groups of men…for the invigoration of male community leadership”. F3’s ultimate goal is not your fitness…it is you being a virtuous leader in your home, your church, your workplace, your community…
Talked to the kids about prayer and a model for prayer that could be helpful in knowing what to say to God;
H.E.A.R.T.
H – Honor God by saying honoring things about Him.
E – Examine yourself and talk to God about your challenges, trials, temptations…
A – Ask for things you need
R – Request things for others
T – Thank God for His blessings

 

ANNOUNCEMENTS:

Back at 3155 Fountain Park tomorrow at 6pm

Go…. Bears

THE SCENE: 50 degrees cool breeze
F3 WELCOME & DISCLAIMER  given 


WARM-O-RAMA:
Tempo squats,  toe merkins, little baby arm circle forward and backwards, Chattanooga Cherry pickers, Seal SSH
THA-THANG:
I

  • Bearmuda triangle
  • Bear crawl inch worms around the triangle.  Then 3 burpees ×3
  • Bear hold ring of fire
  • 10 four count Flutter kicks
  • 20 two count Freddie mercury
  • 30 two count awkward turtles

MARY:
Geronimo : Burpees on the word Geronimo,  squats on BOMbs away then mountain climbers in between.

COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:

with all humility and gentleness, with patience, bearing with one another in love,
Ephesians 4:2 ESV

https://bible.com/bible/59/eph.4.2.ESV

Love bears all things, believes all things, hopes all things, endures all things.

1 Corinthians 13:7 ESV

https://bible.com/bible/59/1co.13.7.ESV

Even though I walk through the valley of the shadow of death, I will fear no evil, for you are with me; your rod and your staff, they comfort me.
Psalm 23:4 ESV
https://bible.com/bible/59/psa.23.4.ESV
MOLESKIN:

Chirst gave us his spirit to help Bear us through this life by using a rod and staff…F3 and the HIM I have started building relationships with is my rod and staff

ANNOUNCEMENTS:

Testing is Purifying

THE SCENE: A crisp, wet 50, Almost new moon
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

  • Projectivators
  • Hairy Rockettes
  • LBACs
  • Tempo Squats

THA-THANG:
March Metric Workout

  • Mosey to the recruiting center
  • Everybody get a block and line up along the parking lot
  • 15 minutes of work, change exercises every minute, count total reps as you go, move a parking lot line every 50 (everything is with a CMU)
    • OHP
    • Goblet Squats
    • Bent over Rows
    • Big Boy Situps
    • Curls
    • Lunges
    • Derkins
    • LBCs
    • Tri extensions
    • Deadlifts
    • Thrusters x5
  • 3 minute rest, then DO THE WHOLE THING AGAIN
  • Put up the blocks and head back to the flag

MARY:
No time
COUNT-OFF & NAME-O-RAMA
CIRCLE OF TRUST/BOM:

The prospect of being tested doesn’t usually make me excited. Thanks, I expect, to our public education culture, most of us associate testing primarily with being judged, usually based on a comparatively short and only vaguely representative sample of our performance. Too often, it seems that the circumstances of the test have more to do with the outcome than our preparation.

Consequently, most of us avoid tests when we can. Our experience says that we get better outcomes when we rely on more controlled vehicles like 1001 take home worksheets. We don’t like the risk if failing. But I am here to tell you that this perspective is a wound and scar that is crippling your growth, and it’s time to start stretching it out.

This model of testing is shallow and unhelpful. Perhaps unsurprisingly, I think the model presented by the bible provides insight. In the preblast, I quoted Psalm 66 v. 10 “For you, God, tested us; you refined us like silver.” Here and in many places, “test” is the Hebrew word is Tsaraph, which is directly related to the process by which impurities are removed from silver or gold, what we would call smelting. Through heat and pressure, the precious metal is separated from the dross and purified. So while evaluation is one aspect of testing, by its nature, it is also a means of purification. It is through repeated testing that gold becomes pure, and likewise, it is through repeated testing that we grow, develop, and become stronger. And, in truth, we want to be tested. From our youth, we seek out challenges. Easy is boring. It’s only under the weight of time with nagging fear and doubt that this inclination gets slowly crushed out of us.

Tsaraph – 1) to refine, try, smelt, test 2) to find out who is qualified for battle, as with Gideon in Judges 7:4 3) to smith, as in shaping metal (Jer 6:29-30, Is 40:19) 4) to refine by means of suffering (Ps 66:10-12)

Is 1:25 – “And I will turn my hand upon thee, and purely purge away thy dross, and take away all thy tin.”

Zec 13:9 – “And I will bring the third part through the fire, and will refine them as silver is refined, and will try them as gold is tried: they shall call on my name, and I will hear them: I will say, It is my people: and they shall say, The LORD is my God.”

Mal 3:2-3 – “But who may abide the day of his coming? And who shall stand when he appeareth? For he is like a refiner’s fire, and like fuller’s soap: and he shall sit as a refiner and purifier of silver: and he shall purify the sons of Levi, and purge them as gold and silver, that they may offer unto The LORD an offering in righteousness.”

Finally, I want to show how this directly connects to the F3 leadership process, Q4.5, here is an excerpt:

So where does Failure fit into the Leadership development equation? What does it add to a man’s Leadership Foundation? If he already knows what a Virtuous Leader does and is–and is able is able to do and be those things himself–why must a Leader also Fail?

The reason is that Failure is a crucible. It is the forge by which a Leader is purified through the burning away of his me-first self-regarding nature. It matures him. Without Failure (and lots of it), a Leader will retain too much of who he was and keep doing what he did, rather than being fully transformed into what a Virtuous Leader is and consistently do what a Virtuous Leader does.

MOLESKIN:
We were late getting back. In September (ouch…) probably gonna need to get right over to the recruiting center and warm up on the way.
ANNOUNCEMENTS:
Wild at Heart, Escape from Haw Ridge, Hardship Hill