F3 Knoxville

Tag: Kick-Flip

Feel the Weight

THE SCENE: 52 degrees, calm and clear
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Side-Straddle Hops; Tempo Merkins; Mountain Climbers; Cherry Pickers; Moroccan Nightclubs; Grady Corns; Little Baby Arm Circles; Harry Rockettes; Stretch on your own

THA-THANG:

Ruggers Run: modified Indian run with a rugby ball – pass it back, last man sprints it back to the front of the line.

The mission: Gather the required hash (tally) marks for each exercise group.  Most hash marks required multiple reps to count, and approved modifications to earn a tally were included.

  • Star Jump Burpees
    2 burpees (w/ merk) : 1 BB
    3 burpees (no merk): 1 BB
    1 hash = 5 ✰JB, 10 with, 15 w/o
    20 hash marks required
  • Pull-ups
    10 Bent Over Rows : 1 PU
    1 hash = 5 PU, 50 BOR
    40 hash marks required
  • Running Laps
    1 hash = 1 lap*
    20 hash marks required
  • Imperial Squawkers (4 count)
    4 squats : 1 IS
    8 OHP : 1 IS
    1 hash = 5 IS, 20 squats, 40 OHP’s
    40 hash marks required
  • Leg Raises
    2 Big Boys : 1 LR
    5 LBC : 1 LR
    1 hash = 10 LR, 20 BB, 50 LBC
    40 hash marks required
  • Mucho Chesto
    4 merkins : 1 MC
    6 knee merkins : 1 MC
    1 hash = 5 MC, 20 m, 30 km
    40 hash marks required

* A 45 lb weight vest was present.  Any that ran the lap wearing the vest got to put a bonus hash mark anywhere they wanted.

Mission was accomplished with time to spare.  Outstanding effort, HIMs!

Mosey back to the flag

MARY:
Accellerating Hello Dolly’s, Flutter Kicks, Big Boy Sit-ups
COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:

Bible Verse:
“You have heard that it was said, ‘Love your neighbor and hate your enemy.’  But I tell you, love your enemies and pray for those who persecute you…” (Matthew 5:43-44, NIV)

Love the Sinner (by C.S. Lewis).  I remember Christian teachers telling me that I must hate a bad man’s actions, but not hate the bad man: or, as they would say, hate the sin but not the sinner.  I used to think this a silly, straw-splitting distinction: how could you hate what a man did and not hate the man?  But it occurred to me that there was one man to whom I had been doing this all my life – namely myself.  However much I might dislike my own cowardice or conceit or greed, I went on loving myself.  In fact the very reason why I hated the things was that I loved the man.  I was sorry to find that I was the sort of man who did those things.  Consequently, Christianity does not want us to reduce by one atom the hatred we feel for cruelty and treachery. But it does want us to hate it in the same way in which we hate things in ourselves: being sorry that the man should have done such things, and hoping, if it is possible, that somehow, sometime, somewhere he can be cured and made human again.

MOLESKIN:
Welcome FNG/Respect “Duke”!  A great performance and happy to have you!
ANNOUNCEMENTS:
Painting at Cardinal’s Home March 18; New workout location at Melton Lake Park Saturdays at 0700; Gauging interest in a Wednesday Shield Lock – get with Papa Lock if interested; 2F get-together at Papa Lock’s house every other Friday; Hardship Hill planning help needed

Shamrock – Neon Moon

THE SCENE: 51F little foggy
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

Side Straddle hop (IC) 4 CT x 10

Tie Fighters X10 

Cherry Pickers  x5

Bird Dog each side 10

Toe Merkins 4-ct IC – 10

Plank Punch Alternating 10 each side  – From a basic plank position, raise one hand off the ground and punch across, behind and under the opposite arm, keeping the core stabilized.

THA-THANG:

Mosey to the back of campus. 

50 – 2 count  Flutter Kicks

15 Merkins

Run a lap then wait for the 6 before starting each round by holding a plank. 

40 LBCs

15 Merkins

Run

30 American Hammers

15 Merkins

Run

20 BBS

15 Merkins

Run

10 Burpees

15 Merkins

Run

20 Dead Bug 4-count 

15 Curb dips

Run

30 Plank Punch singles 

15 curb dips

Run

40 LBCs

15 Curb Dips

Run

50 Hello Dolly’s 

15 Curb Dips

Run

Bonus round – Mandolin made us do 10 more Burpees

15 Curb dips

Run

CMU work on the way back

* AMRAP: CMU bench press, curls, then CMU toe merkins.  

Mosey back to the flag. 

MARY:
Nope
COUNT-OFF & NAME-O-RAMA
16 – Hoopty, Waxjob, Hotpants, Skid Mark, Dumpster Dive, Slappy, Caveman, Kick-Flip, Curry, Jenner, Betty, Mandolin, Mermaid, Nadia, Curveball, Anchorman,
CIRCLE OF TRUST/BOM:

The Holy Spirit  – I often forget about this powerful and holy presence that Jesus was very proud about leaving with us?  

John 14:26

But the Helper, the Holy Spirit, whom the Father will send in my name, he will teach you all things

Romans 8:26

Likewise the Spirit helps us in our weakness. For we do not know what to pray for as we ought, but the Spirit himself intercedes for us with groanings too deep for words.

I leave you with this: 

Create some quiet space this week and ask the Holy Spirit to work in you.

 

Your Gifts

THE SCENE: A perfect morning, just minutes before the rain
F3 WELCOME & DISCLAIMER – Steam did it
WARM-O-RAMA:
SSH, merkins, rockettes, imperial walkers
THA-THANG:
Insert information about the workout.

  • Hands had us “playing catch me if you can”
  • Then a bear crawl, lunge, run sequence of pain
  • Dora time with dive bombers, mountain climbers, and pike ups
  • CRISPR then doing more Dora with merkins, squats, and butterfly situps
  • William Wallace relays with planks/burpees, then squat/sprints
  • 7’s with incline merkins and step ups

COUNT-OFF & NAME-O-RAMA
19 HIMs for the launch of Asylum Daybreak
CIRCLE OF TRUST/BOM:

I often talk about quotes and they always get me thinking about stuff. As I take on this new leadership role, I think about a quote from Pablo Pisccao that says “The meaning of life is to find your gift”.

I’ve been through several leadership development programs over the years and had 360 reviews, etc and gift that always comes up for me is I’m dependable. When I take something on, I do what I say I’m going to do, and I do it 100%. Don’t have to check in and follow up because it’ll be done.

Going back to Picasso, the second half of the quote is, “The purpose of life is to give your gift away”. So as I assume this new role I hope that I can give my gifts to Asylum Daybreak.

So, the quote is “The meaning of life is to find your gift and the purpose of life is to give your gift away”. So I ask each of you to think about that. What are your gifts and who are you giving them to?  Is there an aspect of your life that could really benefit from your unique gift? And if so, are you willing to give it to them?

ANNOUNCEMENTS: A lot going on in F3 Knoxville.  Painting Cardinal’s widow’s house March 18, Wild at Heart Retreat March 24, F3 Open House by Fixer Upper first week of April, Escape from Haw Ridge April 14, Hardship Hill on Memorial Day.

Take Stock and Block

THE SCENE:

Clear, 58 Degrees, Perfect

F3 WELCOME & DISCLAIMER

WARM-O-RAMA:
1. SSH (x20) 2. Willie Mays Hayes (x10) 3. Morrocan Nightclubs (x10) 4. BACF (x10) 5. BACB (x10), 6. Shoulder Taps (x20) 7. Tempo Squats – (x10),

THA-THANG:

Tennis Ball Mosey (hat tip to KickFlip) – Run and Pass duos with drops to do 2 Burpees, around Career Path Way to CMU pile. Partner up and Grab CMU or coupon.

Dora Style with one partner beginning the exercise and the other taking the short loop in the back right corner lot. After 100 collective reps, move on to the next exercise.

1. OHP

2. Curls

3. Tricep Press

4. Heavy Squats

5. Bench Press

6. Upright Rows

7. Skull Crushers

Mosey back to COT with 2 stops for Mary (Freddie Mercuries & Flutter Kicks)

COUNT-OFF & NAME-O-RAMA

18 HIMS (1 2.0 – Stiff Arm) including 10 RUSH

CIRCLE OF TRUST/BOM:

I get a weekly email from a site called Parent Cue. It’s a online resource for parents, with tools and tips on helping you raise your kids, whatever their age. Anyway, I rarely look at the emails, usually deleting them, but this week I took a closer look.

The short article was titled 3 Steps for Better Relationships (Even When You’re Busy). Again, I started to delete it and then I thought…Relationships! That’s the single most important thing in our lives…
They are why we exist.
They shape everything about who we are.
They give us joy, and heartache.
They are a source of our happiness, and our pain.
They drive us to succeed and sometimes to fail.
Our memories are filled by them.
They give us purpose.
They give us meaning.
We have access to our Creator because we have a relationship with his son, Jesus.

So I looked at the 3 steps and the first was to make a list of your key relationships. Your spouse, your girlfriend, your parents, your kids, your in-laws, your close friends, and Yourself! I don’t think I’ve ever done that, but I think it’s a great idea!

Number 2 was that we are to assess our relationships…Overall and then Individually… Things like…
How do we connect in our relationships?
What keeps me from being fully present with family and friends?

How well do we truly know each other?
What energizes or drains me about this relationship?
Am I the real me around this person?

Just inventory your close relationships and what they mean to you.

#3 was to Make a New Commitment for your relationships. Like putting into action things you can do to build and restore some key relationships.

The Bible has so many things to say about our relationships. You can start with Jesus. He was asked about the greatest commandment in the Law and he said to love the Lord your God with all your heart, soul, and mind. Then he said love your neighbor as yourself.

Think about our group here and we know that Proverbs 27:17 says “Iron sharpens iron and one man sharpens another”. In Hebrews 10 says “let us consider how to stir up one another to love and good works, not neglecting to meet together, but encouraging one another.” That’s what we do!

If you’re married it says in Ephesians 5:28 that husbands should love their wives as their own bodies and that He who loves his wife loves himself.

Think about those challenging relationships! The joke insert here would be “the in-laws”! Ephesians 4 says “Let no corrupting talk come out of your mouths, but only such as is good for building up…that it may give grace to those who hear”.

1 Peter 4:8 “Above all, maintain constant love for one another, since love covers a multitude of sins.”

Relationships are important! We have God given instructions to bring life and be a reflection of his light to those closest to us.
That won’t be easy, but that’s the point of the article…
Make a list of your key relationships, assess those relationships, and put into action a plan to build and/or restore these key relationships.

Mucho! Mucho! Mucho!

THE SCENE: low 50s, a little dank, new moon, ideal gloom
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

  • Imperial Walkers
  • Hillbilly walkers
  • Tempo Squats
  • Grady corn
  • Moroccan nightclubs
  • Seal Squats
  • Tempo Merkins
  • Mountain climbers

THA-THANG:

  • Mosey to the wall
    • 10 Wall ups
  • Mosey to the parallel bars
    • 25 Rows, 25 BBS
  • Mosey to the Friendship Bell
  • Mucho Chesto (10 each)
    • Standard Merkins, Wide Merkins, Diamond Merkins, Stagger merkins (both sides)
  • Mucho Coro (10)
    • 4-ct LBCs, 4-ct Freddies, 4-ct flutter kicks, box cutters, heels to heaven
  • Mucho Leggo (10)
    • Standard squats, wide squats, bobby hurleys, Bulgarian split squats (both sides
  • Some Arms (10)
    • Dips, drydocks, shoulder taps
  • 10-count
  • Repeat but do Mucho Coro between each set of others
  • 10-count
  • Repeat Lazy Dora style – pair up and hold a plank/squat/6-inches while alternating

MARY:
Slappy brought out the flutter dollys again
COUNT-OFF & NAME-O-RAMA
CIRCLE OF TRUST/BOM:

1 Corinthians 10:24 – “Let no one seek his own good, but the good of his neighbor.”

A simple yet confounding instruction. It runs pretty much exactly counter to our culture. We even try to explain how generosity can be motivated be self interest. Give because it makes you feel good. Give because it will improve the society you live in.

And it’s easy to throw rocks at. Most of us don’t like our neighbors meddling with us, even if they think they are doing us good. It’s easy to invent scenarios where things fall apart because folks weren’t paying attention to their own affairs but were tied in knots dealing with other people’s problems.

But still there it sits, in all its difficulty, simplicity, and wisdom.
MOLESKIN:
I was gonna do a decline set, but pretty beat after just three. Might have rather replaced the second set since it wasn’t that different.
ANNOUNCEMENTS:
OTB Saturday at Melton Lake, Cardinal Widow painting March 18th, Wild at Heart slots available. Think about Dragon Boat June 17th and retreat in October.