F3 Knoxville

Tag: Kick-Flip

Pumpkins & Prison Workout

THE SCENE: High 50s
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

  • Cherry Pickers (IC) 4 CT X 10
  • Side Straddle Hops (IC) X 20
  • Baby Arm Circles Forward X 10 followed by Michael Phelps
  • Baby Arm Circles Backward X 10 followed by Michael Phelps
  • Hand Release Merkins – OYO X 10
  • Tempo Squats (IC) 4 CT X 10
  • Calf Raises X 50 (OYO)
  • Frankenstein Leg Lifts X 20 Yards
  • Mosey

THA-THANG:

Parking Lot near AO

  • 20 Merkins on one end & 20 Squats at the other
  • Rinse & repeat X 4
  • Max Big Boy Sit-ups – 1 minute
  • Indian Run Mosey

Sophomore Hill

  • AMRAP burpees at the Bottom while partners sprints up and back; switch
  • Rinse & Repeat X 4
  • Spider crawl & bear crawl to the top of the hill

Fitness Center

  • 20 Pullups while partner does AMRAP of Diamond Merkins, Wide Grip Merkins & Carolina DryDocks; rinse & repeat X 3
  • Flutterkicks

MARY:

  • LBCs
  • Hello Dollies
  • Superman

COUNT-OFF & NAME-O-RAMA

26 HIMs – 5K, Anchorman, Archie, Butcher, Commission, Cosmo, Cortez, Curveball, Downhill, Erector, Frenchie, Ginger, Gump, Jitters, Judge Judy, KickFlip, Mermaid, Nadia, Pool Boy, Sargent Slaughter, Snaggletooth, Spotter, Stye, Triage, Weedwacker and Booster.

CIRCLE OF TRUST/BOM:

On Wednesday, October 23, I met two people in Oklahoma City who have overcome great obstacles to make a difference in our world and impact me in a strong way.  Amy Downs was a 335 pound woman living a bad, unfulfilling life.  She was a college dropout, had no social life, didn’t volunteer in the community and was a teller at a local credit union.  One morning while talking to a friend at work, there was an explosion and she found herself trapped. She thought it was a nightmare but it was a real nightmare.  The Murrah Federal Building where her credit union was located on the 3rd floor was under attack by domestic terrorists.  She fell 3 stories and was trapped on the first floor where the daycare was located.  For 6+ hours, she cried, asked God to forgive her for not living her life to her fullest and begged to be saved.  She promised God if her life was spared that she would do her best to fulfill her promise.  She was rescued and turned into a different women.  She lost 200 pounds, she got her bachelors and MBA, she started attending church and volunteering in the community.  Amy got married, had 2 children and is now President/CEO of Allegiance Credit Union where she worked during the bombing.  Amy became an endurance athlete and has competed in countless ironman, marathons, etc. around the world.  She is now making the most of the gift God gave her.

Lt. Colonel Forrest “Woody” Aurentz (retired) and I sat next to each other on the plane back from Oklahoma City to Atlanta.  He’s a great guy.  He started the Gathering of Mountain Eagles, a charity that helps wounded veterans.  Woody and his volunteer team takes them whitewater rafting, deep sea fishing, skiing, etc.  I asked him what made him start his charity…he paused and looked away.  I told him it’s OK if he didn’t want to share.  Woody looked back with tears in his eyes and began another nightmare that led us both to start crying at 30,000 feet above our great country.  When his daughter was 14, she went on a church trip to an amusement park out of town.  A drunk driver hit her bus and 27 people were killed including her best friend.  His daughter would have died but she woke up because her legs were on fire.  She crawled off the bus.  She lost her leg and was burnt more than 65% of her body.  Woody ended up having PTSD himself because he would hold his daughter’s hand as the trauma team would cut the dead skin off of his baby girl twice a day.  He said it was the worst experience of his life.  The military men and women up near Fort Knox, Kentucky where they were stationed were there to help Woody, his wife and family with food, financial and emotional support, donating blood, etc.  He promised that if he was ever in a position to help the men and women who have served our country that he would.  Woody said he’s great at organizing but doesn’t know anything about fundraising.  I asked Woody what he would do if his charity had more money and he said have more activities and trips because there’s always a waiting list and people that can’t afford to pay to get to wherever the activity will be held.  I’m going to start helping the charity pro bono through my new fundraising consulting firm.

ANNOUNCEMENTS:
Brolympics is on November 9

Bring canned food.

THE SCENE: 34 degrees bit crispy.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Bunch of burpees
THA-THANG:
Dora 200 squat press, 200 curls, 200 tris

Moseyed to sophmore hill bear crawled up the middle followed by Captain Therkin at every corner

MARY:
Imperial walkers
COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
Worship our father through the hardest trials of life. God is greater than our trials!
MOLESKIN:
Would have broken 30 if Nutmeg had shown up…..just sayin.
ANNOUNCEMENTS:
Bring the canned good next week!  Brolympics next Saturday!

Not just a facade

THE SCENE: Cool, crisp mid 40s…perfect!
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
15 SSH, 15 mountain climber, 10 tempo merkins, 15 Moroccan Night Club, 10 tempo squats, 10 windmill, 7 cherry pickers (to wait on Onesie)
THA-THANG:
Mosey to the track around the pond. F3 Burpee mile.  Do 12 burpees and then run around the pond.  4 rounds for a total of 14 burpees and 1 mile + (more like 1.5 miles).

Next, head pack to the street and do 20, 4-ct flutter kicks.  Then, head toward the grassy hill (aka The Stadium, The Wall, and perhaps other names) towards the maintenance building. 20 squats at the top.  Run back to the parking lot by the pond and do 20 more 4-ct flutter kicks.  Then, run in the opposite direction along the street up to the corner and do 20 merkins.  AMRAP until time is called.

MARY:
20 Freddie Mercury to gather the 6 and then mosey back to the shovel flag.
COUNT-OFF & NAME-O-RAMA
23 with 1 FNG.
CIRCLE OF TRUST/BOM:
Matthew 7:15-24 – I won’t repeat all of those verses here, but please read them all. V. 15 “Beware of the false prophets, who come to you in sheep’s clothing, but inwardly are ravenous wolves.” v. 22, 23 “Many will say to Me on the day, ‘Lord, Lord, did we not prophesy in Your name, and in Your name cast out demons, and in Your name perform many miracles?’ And then I will declare to them, ‘I never knew you; DEPART FROM ME, YOU WHO PRACTICE LAWLESSNESS.'”

Those “works” all sound like great things, but Jesus says he will claim “I never knew you…”.  Our God wants pure love from His children.  He is not satisfied with those who only put on a facade and may look like His followers, but inwardly are “ravenous wolves”, “bad fruit”, and will be “tossed in the fire”.  A checklist mentality is not satisfactory.  Jesus condemned the Pharisees time and time again for living like that and not having an actual love for God.  They were very sell-serving.  There is a reason Jesus says the greatest command is to “Love God with all your heart, soul, and mind”. Matthew 22:37-38
MOLESKIN:
Welcome to our FNG, Todd Busch soon to be renamed.
ANNOUNCEMENTS:
Brolympics Nov. 9th.

How God thinks of you

THE SCENE: cool and wet
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

  1. 15 SSH – 4ct, IC
  2. 15 Tempo Squat – 4ct, IC
  3. 10 Arm Circles (both directions)
  4. 10 Moroccan Nightclub – IC
  5. 15 Tempo Merkins – 4ct, IC
  6. 5 Burpees – OYO
  7. 8 Cherry Pickers – 4 ct, IC
  8. 8 Motivators – IC
  9. Mosey to Senior Center Parking Lot

THA-THANG:

  1. Apple Turnover@ Senior Center Parking Lot: PAX would do a bear crawl for 3 parking lines, then flip to crab walk for 3 lines, alternating between bear crawl and crab walk for the length of the parking lot. PAX then return to beginning but crawl bear (backwards) 3 lines, then reverse crab 3 lines, etc. Mosey to Playground.
  2. 6Pack@ Playground: Like 11’s but 6s: 5 Pullup/ 1 Merkin to 1 Pullup/5 Merkins. Mosey to Amphitheater.
  3. Mucho Chesto@ Amphitheater: 10x Merkin / 10x Wide Merkin / 10x Diamonds / 10 Stagger Merkin Left / 10 Stagger Merkin Right. Rinse and repeat for a total 100 Merkins. Mosey to Library Parking Lot.
  4. Obama@ Library Parking Lot: Named after the 44th POTUS, Bear Crawl between the grass islands in the parking lot, but after every 4 hand moves PAX must stop and perform 4 Merkins. (The 4 and 4 for the 44) Mosey through half of Bissell Park and return to Shovel Flag.

MARY: PAX choice: BBS, Flutter Kick, Side Crunches (both sides), Star Crunches, Freddy Mercury

COUNT-OFF & NAME-O-RAMA
6STRONG: SAMARITAN, CHACO, ROCKET, KICKFLIP, ERECTOR, SNAGGLETOOTH

CIRCLE OF TRUST/BOM: Psalm 139:1-6, 10, 16-18, 23-24 (from The Passion Translation)

1 Lord, you know everything there is to know about me.
2 You perceive every movement of my heart and soul,
and you understand my every thought before it even enters my mind.
3–4 You are so intimately aware of me, Lord.
You read my heart like an open book
and you know all the words I’m about to speak
before I even start a sentence!
You know every step I will take before my journey even begins.
5 You’ve gone into my future to prepare the way,
and in kindness you follow behind me
to spare me from the harm of my past.[a]
With your hand of love upon my life,
you impart a blessing to me.
6 This is just too wonderful, deep, and incomprehensible!
Your understanding of me brings me wonder and strength.[b]

10 Wherever I go, your hand will guide me;
your strength will empower me.

16 You saw who you created me to be before I became me![g]
Before I’d ever seen the light of day,
the number of days you planned for me
were already recorded in your book.[h]
17–18 Every single moment you are thinking of me!
How precious and wonderful to consider
that you cherish me constantly in your every thought!
O God, your desires toward me are more
than the grains of sand on every shore!
When I awake each morning, you’re still with me.

23 God, I invite your searching gaze into my heart.
Examine me through and through;
find out everything that may be hidden within me.
Put me to the test and sift through all my anxious cares.
24 See if there is any path of pain I’m walking on,
and lead me back to your glorious, everlasting ways—
the path that brings me back to you.

MOLESKIN:
When I don’t have a specific word to share, I like to go to the scriptures, especially to fill my mind/heart with what God thinks of me. Psalm 139 speaks to me that way. David was a shepherd boy, and a Warrior-King, but he was also an fervent worshiper and lover of God. The end of the chapter is an invitation, opening myself to God’s searching and examining me, to bring me back to Himself.

ANNOUNCEMENTS:
BROLYMPICS!

Let the Word of Christ Dwell in JUCO Richly

THE SCENE: 42°F or so and clear. Some microflexing was probably going on before we got moving but at the end nobody was cold in the least.

F3 WELCOME & DISCLAIMER: I’m not a professional anything, personal trainer, or even a pool boy (however my name my suggest the latter).

WARM-O-RAMA:
All of these are OYO but started by the Q:

3 x Inchworms forward (moving arms only)
3 x Inchworms backward (moving legs)
3 x Toe Touch Squat and Reach (3 each arm)
3 x Werewolf (downward dog to upward dog back to downward dog = 1 rep)
3 x Stationary lunges forward (3 each leg)
3 x Stationary lunges left
3 x Stationary lunges right
3 x Stationary lunges backward (3 each leg)

THA-THANG:
From the AO to Freshman hill, Double Applesauce (aka 2-column) Falling Indian Run (like Do-ah-diddy but the front only wait 3 seconds between the next man falling off & exercising) with the front of the line falling off aka stepping to the outside of the two lines and doing 1 Burpee & 1 Star jack off the front from the AO to the parking lot next to Freshman Hill. We added 2 Burpees & 2 Star Jacks about 2/3 of the way there.

Individual Competition: Exercise then Mary
33 of each of the following and once done do the corresponding Mary exercise until the Q calls recover:

Exercise F3 Name Mary until Q calls done
Lunges touch ground w/hands El Capitan Pickle Pounders
Down dog to up dog Werewolf Freddie Mercuries
Burpees Burpees BBS
Starters (like Monkey Humper but the toe of one foot is directly behind the heel of the other). Do 33 each N/A LBC

Team DORA Competition: (teams of 3 -S/O to Guardrail for the name)
1 person running or at Station 1 / 2. Rotation is as follows:
Station 1, run up the stairs and back down to Station 2, Station 2, run to Station 1

Variations
Station # Base Exercise 1st Rd 2nd 3rd 4th
1 Squats Parallel Below Parallel Pistol Quarter
1 Stationary Lunge Forward Left Right Backward
2 Merkins Normal Diamond Tempo Wide
2 CMU’s Colt ’33’s OHP Tricep Extensions (Bent Over) Rows

Next time we do Team DORA I’ll probably still have 2 stations but more reps per exercise and maybe fewer exercises at the station and/or variations, writing it out linearly what each team should do. All feedback is welcome!

Repeat Double Applesauce Falling 1 Burpee + 1 Star Jack on the way back to the AO. Wagon Wheel as necessary then Jailbreak at the stop sign.

MARY:
Ain’t nobody got time for that. (Also we did Mary during the individual competition)

COUNT-OFF & NAME-O-RAMA

27 HIMs (7 from JUCO Rush – Track Day joining for the COT), 1 FNG -Welcome Rusty Noodle!

CIRCLE OF TRUST/BOM:
I thought I was saved when I prayed a prayer at 10 years old thinking I was a Christian. My life for 23 years reflected otherwise and this year my grievous sexual sin caused my wife and I to not only separate but are likely divorcing. On June 24th, the night after my wife kicked me out of the house, God woke me up at 3am and convicted me of my sin, confessing and repenting (turning) from my sin and truly surrendering my life to Him as a true follower of Christ.

Along the way this summer I have had many trials, but the thing that I’ve been impressed upon most is how God’s Word has changed me. When I have put it in, it has NEVER returned void. So, to emphasize the importance of putting the Word in our hearts and our minds and letting it fill us, I recited from memory Colossians 3:1-17 (this is why we did 3 and 33 of everything today ICYMI):

If, then, you have been raised with Christ, seek the things that are above, where Christ is, seated at the right hand of God. Set your minds on things that are above, not on things that are on earth. For you have died and your life is hidden with Christ in God. When Christ, who is your life, appears, you also will appear with Him in glory.

Put to death, therefore, what is earthly in you: sexual immorality, impurity, passion, evil desire, & covetousness, which is idolatry. On account of these the wrath of God is coming. In these you too once walked when you were living in them, but now you must put them all away: anger, wrath, malice, slander, and obscene talk from your mouth. Do not lie to one another, seeing that you have put off the old self with its desires, and have put on the new self which is being renewed in knowledge after the image of its Creator. Here there is not Greek & Jew, circumcised & uncircumcised, Barbarian, Scythian, slave, free; but Christ is all and in all.

Put on then as God’s chosen ones, holy & beloved, compassionate hearts, kindness, humility, meekness, and patience, bearing with one another and, if one has a complaint against another, forgiving each other; as the Lord has forgiven you, so you also must forgive. And above all these put on love, which binds everything together in perfect harmony. And let the peace of Christ rule in your hearts to which indeed you were called in one body. And be thankful. Let the Word of Christ dwell in you richly, teaching and admonishing one another in all wisdom, singing songs and hymns and spiritual songs with thankfulness in your hearts to God. And whatever you do, in word or deed, do everything in the Name of the Lord Jesus, giving thanks to God the Father through Him.

God’s Word is so important to us we should prioritize it over everything. We should take it in slowly, daily, and consistently. It should be more precious to use than anything and we should fight to put it before us so we are changed by it and have it ready at all times when we are under spiritual attack or temptation from anywhere. It does so much for us (2 Timothy 3:16, Hebrews 4:12, Psalm 119:9-11, and many more),

3 questions to consider about God’s Word:

1. Are you prioritizing time in the Word and with Christ above all else?
This means over breakfast, lunch, sleep, Netflix, even F3 and working out. Nothing is more important than Christ’s Word.

2. Are you memorizing Christ’s Word so it is always with you, dwelling in you richly?
-Pick Scriptures and passages that speak to where you are- for me it was Psalm 51 and of course you can start in Colossians 3 if you’re unsure. But start somewhere – and soon!
-Use index cards to review multiple times/day, recite it in the bathroom instead of being on your phone.
-Fast from other things and devote time to the Bible.

3. Are you talking about God’s Word with people in your life?
With your wife, your kids, your usmall group, other F3 HIMs, friends, & coworkers.

MOLESKIN:
Prayed for Messi, his wife, and the doctors doing surgery on her as well as Dillard (Commission’s mentor).
ANNOUNCEMENTS:
F3 Brolympics coming up soon November 9th! JUCO vs. Woodshack!