F3 Knoxville

Tag: Kick-Flip

Circ de Project

THE SCENE: Insert info about the weather, etc.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
10 The Projectivator, 15 Imperial walker, 10 tempo Merkins, 15 Moroccan night club, 10 tempo squats, 15 harry Rockettes
THA-THANG:
Mosey to the amphitheatre. This will be our home work out station to try to stay off of the soggy ground. Other stations are the wall, the end of the walking path on the east side of the park (trail end), and the playground.

Complete three rounds of each of these.

  • 30 merkins at home
  • 10 quasi-muscleups at the wall
  • 30 squats at trail end
  • 30 Flutter kicks (2-ct) at home
  • 30 Carolina Dry Docks at home
  • 10 pull-ups at the playground
  • 30 lunges (15 each leg) at trail end
  • 30 Freddie Mercury (2-ct) at homel

Only got 2 rounds of the second set in before time was called.

MARY:
10 burpees – just a taste of what the third set was supposed to be.
COUNT-OFF & NAME-O-RAMA
7 including Kick-flip’s ruck
CIRCLE OF TRUST/BOM:
In Paul’s letter to the Christians at Colossae (and by extension us), he speaks to the incomparable Christ. Christ rescued them from darkness, He is the head of the Body (the Church), and He gave the ultimate sacrifice. Take a look at this passage.

“And although you were formerly alienated and hostile in mind, engaged in evil deeds, yet He has now reconciled you in His fleshly body through death, in order to present you before Him holy and blameless and beyond reproach— if indeed you continue in the faith firmly established and steadfast, and not moved away from the hope of the gospel that you have heard, which was proclaimed in all creation under heaven, and of which I, Paul, was made a minister.” Colossians 1:21‭-‬23 NASB

Despite our evil deeds, Christ died that we may be reconciled. However, we shouldn’t miss the qualifying statement. If we continue in faith, we are able to stay reconciled to God through His sacrifice.

MOLESKIN:
Continued prayers for all suffering from COVID-19 related hardships.

Soak It

THE SCENE:  Nice and cool.  Perfect for a beatdown.
F3 WELCOME & DISCLAIMER:  Administered. 
WARM-O-RAMA: 

Little of this and that.

THA THANG:

I have good news!  …and bad news.  The good news is we have a fresh pile of CMUs for our workouts!  The bad news is we need to bring them to our hidey hole (about a quarter mile away).  Grab two and come on!

Perform a “move” exercise with two CMUs for some arbitrary distance.  Pause and perform a series of stationary exercises.  Repeat until we arrive at our CMU stash spot.

Move exercises included;

  • Farmer Carry
  • Heavy bear
  • CMU stack carry
  • Split carry
  • Rifle carry
  • Murder bunny

Stationary exercises included;

  • 20 Back squats
  • 25 curls
  • 20 Overhead squats
  • 15 good mornings
  • 20 Sumo deadlifts
  • 20 Curl and press
  • 10 Stacked squat
  • 20 Tricep ext w/ calves raise
  • 10 BBS Press
  • 20 heel taps
  • 15 Thrusters
  • Heavy step-ups
  • Dips w/ CMU in lap
  • Plyo Derkins
  • CMU swings
  • Burpee jumpovers

MARY:

No time!

COUNT-OFF & NAME-O-RAMA

Me and 7 of the best men I know

CIRCLE OF TRUST/BOM:

“Your mind will be like its habitual thoughts; for the soul becomes dyed with the color of its thoughts.  Soak it then in (positive thoughts)”. – Marcus Aurelius

I love that term, “soak it”.  Soak your mind in goodness… Immerse your soul in truth… Drench yourself in nobleness… Dwell on that which is honorable…

Paul says in Philippians, “Fill your minds with those things that are good and that deserve praise: things that are true, noble, right, pure, lovely, and honorable.” 

On Tuesday, Erector spoke about a monthly challenge that is going on.  On Slack, it’s called “JUCO-Challenge”.  Each month, a new challenge is issued – one month is was diet-related, last month it was texting a friend each day…  This month, the challenge is, 1) to post an inspirational/motivational quote each day, and 2) to read the others which have been posted.  Right now, there are 9 of us in the challenge.

Just a few days in, I’m excited about it – and enjoying it!  Each day this month, I’m going to keeping my eye out for a nugget of wisdom that I can share with my friends.  That gets me in the habit of looking for inspiring messages around me and reading scripture with an expectation of impact.  That daily objective of finding a shareable motivating quote – it orients my mindset toward the positive.  Proverbs 16:24 says,

“Nothing is more appealing than speaking beautiful, life-giving words.  For they release sweetness to our souls and inner healing to our spirits.”

It doesn’t say, “nothing is more appealing that hearing life-giving words….” – but it is “speaking life-giving words” that is so sweet to our spirits.  I hope the words I’m sharing are helpful to others – but I know that the act of finding them and sharing them is releasing sweetness for my heart and spirit.

This challenge also means that each day this month, I’m reading six, or seven, or eight other passages that some of the most important men in my life have shared because those notes are meaningful to them.  Each time something is shared, I see a notification on my phone.  So, throughout the day my mind is being soaked in these good thoughts – and over time, my soul is being colored by them.

“Fill your minds with those things that are good and that deserve praise: things that are true, noble, right, pure, lovely, and honorable.” 

MOLESKIN:

During the month of November, soak your mind in scripture and inspired thoughts.  Join the challenge group on Slack!  Send Spotter a DM to be added to JUCO-Challenge!

Great to see Rocket in the gloom!  Great to have Trolley and Biohack out for their first Project Heavy PT.

Prayers for Biohack’s parents – Trolley’s family, sanity, and job – Rocket’s friend, Tad.

ANNOUNCEMENTS:

Convergence this Saturday

Live by the Spirit

THE SCENE: Frosty and chilly
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
15 SSH, 15 Moroccan night club, 10 tempo Merkins, 10 tempo squats, 15 harry Rockettes
THA-THANG:
Mosey to the lot on the north side of the theater. Starting from the northeast corner, do 10 burpees and then run to the stairs and up them. Return to start and do 10 burpees and 20 Merkins. Repeat run. 10 burpees, 20 Merkins, and 30 squats. Repeat run. Hold Al Fore until the 6 gets in.

Mosey to highschool. Partner up and do Catch Me if You Can around the grassy area. Partner 1 does 5 burpees while Partner 2 starts to Bernie Sanders around. Partner 1 sprints to Partner 2 after burpees are complete and then they switch. Repeat twice.

Mosey to the peace bell and do Aiken Legs. 20 Squats, 20 Box Jumps, 20 Lunges (10 each leg), 20 Split Jacks (10 each leg forward). Then, do Mucho Chesto. 10 Merkins, 10 diamond merkins, 10 wide Merkins, 10 staggered right Merkins, 10 staggered left Merkins. Repeat both sets.

MARY:
No time
COUNT-OFF & NAME-O-RAMA
5 PAX today
CIRCLE OF TRUST/BOM:
“So then, brethren, we are under obligation, not to the flesh, to live according to the flesh— for if you are living according to the flesh, you must die; but if by the Spirit you are putting to death the deeds of the body, you will live. For all who are being led by the Spirit of God, these are sons of God. For you have not received a spirit of slavery leading to fear again, but you have received a spirit of adoption as sons by which we cry out, “Abba! Father!” The Spirit Himself testifies with our spirit that we are children of God, and if children, heirs also, heirs of God and fellow heirs with Christ, if indeed we suffer with Him so that we may also be glorified with Him. ” Romans 8:12‭-‬17 NASB

It is difficult with all of our day-to-day responsibility, but we need to maintain our focus on living by the Spirit. You may have heard the phrase “live in this world and not of this world”. This means to live in the world but always have our focus on attaining a heavenly, permanent residence if we live by the Spirit.

MOLESKIN:
Kudos to Snaggletooth for bonus burpees during Catch-me-if-you-can. Maybe next time he will listen more closely to the instructions.
ANNOUNCEMENTS:
F3 Knoxville Anniversary this weekend.

JUCOManjara Peletron workout with Kick@$$

THE SCENE: A nice 50 degrees
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

Side straddle hop in cadence  20

Cherry Pickers

10 merkins In cadence

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  20

THA-THANG:

Mosey to JUCOManjara

Progression

5 Burpees, 10 squats, 15 pushups, 20 lunges, 25 side straddle hops

Run to the cone/pumpkin

5 burpees

Run back down the hill

Run to the cone /pumpkin

5 burpees, 10 squats

Run back down the hill

Run to the cone /pumpkin

5 burpees, 10 squats, 15 pushups

Run back down the hill

Run to the cone /pumpkin

5 burpees, 10 squats, 15 pushups, 20 lunges

Run back down the hill

Run to the cone /pumpkin

5 burpees, 10 squats, 15 pushups, 20 lunges, 25 SSH

Run back down the hill

Mosey to the top and pick up the 6

Freddy Mercury in cadence *

Plank jacks

Flutter kicks in cadence *

American hammers

8 count push ups x 10

Mosey down to the pull off.

Football feet and drop when I call it.

Mosey back to the flag.

MARY:
Parking Lot Sprints w/ burpees, squats, pushups, lunges, & SSH

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:

Focus on the good, be the change you want to see, help others achieve their goals, learn to count your blessings not your short comings,  remember we’re not promised anything so each day is truly is a gift, and thank God he gave us that opportunity. Let’s make the most of it!

Thank you for putting in the work and continuing to challenge me and each other!

MOLESKIN:

Psalm 20:4 May he grant you your heart’s desire and fulfill all your plans!
ANNOUNCEMENTS:
Convergence for 5 year anniversary. Nov. 7 – Asylum.

Tune My Heart

THE SCENE:  64 and rainy.  Perfect for a heavy beatdown.
F3 WELCOME & DISCLAIMER:  Uh…skipped? 
WARM-O-RAMA: 

Little of this and that.

THA THANG:

Grab two CMUs and head around to the back of the Senior Center.  We will work under the portico while it pours rain.

Tabata cycles with CMU exercises.  4 rounds each exercise.  20 seconds work / 10 seconds rest.  Four exercises (16 work rounds) was one Cycle.  After Cycle 1, farmer carry to the end of the building and back.  After Cycle 2, farmer carry to the end of the building and back, then rifle carry to the end of the building and back.  After Cycle 3, farmer carry to the end of the building and back, rifle carry to the end of the building and back, then heavy lunge walk to the end and back.

MARY:

No time!

COUNT-OFF & NAME-O-RAMA

Me and 3 of the best men I know

CIRCLE OF TRUST/BOM:

In our living room, we have a decorative sign which reads, “tune my heart to sing thy grace” – a line from the old hymn “Come Thou Fount of Every Blessing” by Robert Robinson.

For more than a year, Emily and I have been praying a specific prayer – that God would make His will known to us in one area of our lives: children.  Should our family grow?  If so, through biological children? Adopt? Foster? We are asking and trying to patiently wait for that direction to be made clear to us.

But what does God’s voice sound like? Should we expect an audible voice? A flash of lightning? A vision in the clouds?

In the book of Jerimiah…starting in Chapter 7 the prophet is standing at the gate of a city and relaying God’s words to the the occupants.  Part of the message is this, (speaking from God’s perspective), “I have spoken to you time and again, but you wouldn’t listen and I have called you but you wouldn’t answer” (vs 13). Later (vs 24), “(I gave) them this command, ‘Obey me, and then I will be your God, and you will be my people. Follow every way I command you so that it may go well with you”.  Then, “Yet they didn’t listen or pay attention, but followed their own advice and their own stubborn, evil heart”.  Another translation says, “but they harkened not, nor inclined their ear.”

I’ve recently enjoyed reading some meditations by a Hebrew scholar named Chaim Bentorah.  He offers context for some words or phrases which, in the original language, may have a deeper/different meaning than what the word implies when translated into English.  The Hebrew word from this passage which we translate as “inclined” is natah.  Traced to its Semitic root, you find it is a musician’ term, used for the tightening of strings on an instrument to tune it.  The Hebrew word for “ear” is ‘azan, which means ear – but also in the Semitic, it is a term used for a musical instrument.  So, the idea of “inclining one’s ear” is really a word picture of tuning a musical instrument so that it is in harmony with other instruments.

“Hearing the voice of God” might be a matter of tuning the strings of your spirit or heart…so that you are in harmony with His mind and heart.

How do we tune our hearts?

Lynette Kittle offers these three strategies:

  1. By talking with God. Prayer helps to align our hearts with His.  We can ask Him to create a pure heart within us and renew a steadfast spirit within us.  Psalm 51:10
  2. By watching what we say – since our heart is where the words on your lips originate. Luke 6:45, “A good man brings good things out of the good stored up in his heart, and an evil man brings evil things out of the evil stored up in his heart. For the mouth speaks what the heart is full of.”
  3. By choosing God’s ways over your ways. Disobedience is a sure sign of a hard heart that is not in harmony with His.  Zechariah 7:12, “The Lord of Armies says this: ‘Make fair decisions. Show faithful love and compassion to one another. 10 Do not oppress the widow or the fatherless, the resident alien or the poor, and do not plot evil in your hearts against one another.’ 11 But they refused to pay attention and turned a stubborn shoulder; they closed their ears so they could not hear. 12 They made their hearts like a rock so as not to obey the law or the words that the Lord of Armies had sent by his Spirit”

Maybe the way you come to know God’s will is by tuning your heart to be in harmony with His.  Work at this by prayer, controlling your tongue, and living in obedience.

MOLESKIN:

Hat tips to Chaim Bentorah and Lynette Kittle

ANNOUNCEMENTS:

Convergence Nov 7