F3 Knoxville

Tag: KickFlip (David Greer)

Hey I want to show you something

AO: the-project
Q: Piston (Ralton Emory)
PAX: KickFlip (David Greer), Ocho (Matt Hudson), Erector (Jason Champion), Biohack (Andrew Ditmer), Mathlete (Jacob Platfoot), Papa Lock (Chris McCarthy), Comfort Zone (Colin Courtney), Tom Tom (Peter Thies), Piston (Ralton Emory), slappy (Nathan Evers), Rocket (dave weston)
FNGs: None
COUNT: 11
WARMUP: 10 SSH, 10 Tennessee Rocking Chairs, 5 Knoxville Cherry Pickers, 50 Chattanooga Cherry Pickers
THE THANG: Mosey to the project pile of CMUs.

Workout Consists of:
8 burpees
25 of a called exercise
9 merkins
25 of same called exercise
73 of a called exercise

Sets of 25 were:
Thrusters
Heavy Pickle Pointers
Curls
Chain Saws (alternate arms)
And Thrusters again

73 were:
Flutter kicks
SSH
Jocko leg raise (10 deg to 45deg)
Awkward Turtles
Flutter kicks (again)

After each set a 50 foot bear crawl.

Mosey RTB

MARY: No time

ANNOUNCEMENTS: Ultimate Frisbee at Rampart Saturday
COT:
Proverbs 21:31 says,”“A horse is prepared for the day of battle, but victory comes from the Lord.”
‭‭Proverbs‬ ‭21‬:‭31‬ ‭CSB‬‬
bible.com/bible/1713/pro.21.31.CSB

Baby Killers

AO: shamrock
Q: KickFlip (David Greer)
PAX: Apple Bottom, Toretto (Larry Seufert), Jardet (Tyler Hill), Oscar Meyer (Brett Harris), Nacho Libre (Donnie Floyd), Free Fall (Justin Whitaker), Great White (Grant Goodwin), slappy (Nathan Evers), LeBling (Chris LeClair), Stitch (Brad Ware), Eliza (Kevin Parrott), Commission (Adam Wilson), Base Salary, Crawlspace (Nick Toth), Anchorman – Daniel Callis, Voodoo (Eric A), Mermaid (Bradley Roberts), Betty (Tyler Alexander), KickFlip (David Greer)
FNGs: None
COUNT: 19
WARMUP:
LBAC F/B
SSH
Imperial Walkers
Shoulder Taps
Mountain Climbers
Plank Jacks
Up/Down dog while I demo a few exercises

THE THANG:
13 reps of each exercise (all 4 count)
SSH
Imperial Walkers
Shoulder Taps
Mountain Climbers
Plank Jacks
800-meter run
85 reps of each exercise (8 burpees after each completed exercise)
Hand Release Merkins
(8 burpees)
Big Boy Sit-ups
(8 burpees)
Goblet Squats
(8 burpees)
Dips
(8 burpees)
Overhead Press
(8 burpees)
4 count flutter kicks
(8 burpees)
KB Swings
(8 burpees)
800-meter run

MARY: NOPE!

ANNOUNCEMENTS: None provided

COT:
Look for the little triggers in your life – little temptations and sins that could grow up to ruin you. Little lust grows up to be adultery. Little indulgence grows up to be addiction. Little anger grows up to be rage. Each of those baby sins – when they are fully grown, can RUIN you. It is far easier to kill something in its infancy, than to try and kill it when it is mature. KILL those things while they are tiny. “…watch out, because sin is crouching at the door, ready to pounce on you! You must master it before it masters you.” (Genesis 4:7). You have tens of men at Shamrock who would be honored to walk that path with you and can do so confidentially, if needed. Reach out for help and accountability!

Camp Runamuck 2023 Round-Up

AO: paxminer-testing
Q: Sawdust
PAX: Sawdust, Papa Lock (Chris McCarthy), Brick (Chris Tittle), Grouch (Danni Lupisella), Mathlete (Jacob Platfoot), Streaker (Andrew Dotson), Gibbler (Tim Basch), Cosmo 2, shenanigans, Chris Poetzel (Mustard), Doubtfire (Nick Bond), FullHouse (Tommy Wolf), Bunny, Comfort Zone (Colin Courtney), KickFlip (David Greer), Data (Joey Tipton), Doppelgänger (Chase Hively), Avocado (Ben Erskine), Snitch (Cory Beilharz ), M&M (Sawdust 2.0), Princess Peach (Sawdust 2.0), Squirtle (Papa Lock 2.0), 50 Cal [Now Tortoise] (Brick 2.0), Bunker (Brick 2.0), Dunk (Grouch 2.0), Drama (Grouch 2.0), Nerf (Mathlete 2.0), Buttercup (Mathlete 2.0), Unicorn [Now Dig] (Gibbler 2.0), Chocolate (Gibbler 2.0), Jane (Gibbler 2.0), Tecmo (Cosmo 2 2.0), Flat Tire (Cosmo 2 2.0), Bookworm (Shenanigans 2.0), Mia (Shenanigans 2.0), 1-Up (Shenanigans 2.0), Ronaldo (Mustard 2.0), Elsa (Mustard 2.0), Grid Iron (Doubtfire 2.0), Lightning (Doubtfire 2.0), Hammer (Full House 2.0), Flipper (Full House 2.0), Leia (Bunny 2.0), Ghostbuster (Bunny 2.0), Retro (Comfort Zone 2.0), Dino (Comfort Zone 2.0), Raptor (KickFlip 2.0), Batman (KickFlip 2.0), Fire Dragons (KickFlip 2.0), Cheetah Speed (Data 2.0), Optimus (Data 2.0), Legendary (Doppleganger 2.0), Claptrap (Papa Lock 2.0), Unicorn (Brick 2.0), Beetlejuice (Streaker 2.0), Guac (Avocado 2.0)
FNGs: 4 Claptrap (Papa Lock 2.0), Unicorn (Brick 2.0), Beetlejuice (Streaker 2.0), Guac (Avocado 2.0)
COUNT: 57
WARMUP:
• Side Straddle Hops
• Tempo Merkins
• Cherry Pickers
• Windmills
• Rockettes (All In A Line)
• Tie Fighters
• X-Wings
• Burpees (Reps are Age of Oldest 2.0 in Your Crew)

THE THANG:
• Station #1 – Campfire:
• Step-Ups with Run to Podium Partners
• Station #2 – Pavilion Site:
• X-Factor
• Captain Thor
• Hello Dollies
• LBCs
• Station #3 – Arts & Crafts:
• Tennessee Rockin’ Chairs
• Lt. Dans
• Grady Corns
• Station #4 – Amphitheater at Lake:
• Butt Touchers
• More Windmills
• Station #5 – Dining Hall:
• Sumo Squats
• Ring of Fire Monkey Humpers

MARY: Not Time
ANNOUNCEMENTS: Breakfast is Ready!
COT: Joshua 1:9 “… your Heavenly Father is always with you”. This weekend is about connecting 2.0s & earthly fathers. We as dads are charged from God to lead and guide our families. Part of that guidance is to set an example by fostering our own relationship with God as well as encouraging and directing our family toward knowing God and His Will.

Thunder Cards

AO: the-project
Q: Biohack (Andrew Ditmer)
PAX: Mathlete (Jacob Platfoot), KickFlip (David Greer), OBrother (Luke Platfoot), Borg (Mark McKeever), Ocho (Matt Hudson), Munge (Nathaniel Bond), Snaggletooth (Elijah Tafao), Biohack (Andrew Ditmer)
FNGs: None
COUNT: 8
WARMUP:
-Projectivator
-Seal squats
-Overhead clap
-Merkins
-Cherry pickers

THE THANG:
Flip cards and do the reps:
-Clubs: Curls
-Spades: Goblet Squats
-Hearts: Overhead Press
-Diamonds: Diamond Merkins

After each PAX has a chance to flip a card, travel across the back porch alternating through: bear crawl, heavy walking lunges, rifle carry.

MARY:
Flip Borg’s F3 cards and do the exercises on them

ANNOUNCEMENTS: Dad camp this weekend, Q101 next Saturday, Forg3 on September 22nd. Equalizer shovel flag handoff on September 1

COT: Kickflip stepped up to share about preparing for his oldest son to turn 13. He has been reading books and preparing a plan to turn him into a man. His challenge to us is to be intentional in our lives. Work directly towards the outcomes we seek. Don’t hope they happen by accident.

Trust Too

AO: the-project
Q: Mathlete (Jacob Platfoot)
PAX: Biohack (Andrew Ditmer), Mathlete (Jacob Platfoot), Snaggletooth (Elijah Tafao), Rocket (dave weston), OBrother (Luke Platfoot), Ocho (Matt Hudson), Munge (Nathaniel Bond), Fire inthe Hole (Dave Duhamel), slappy (Nathan Evers), Boy George (Carey Allen), KickFlip (David Greer), Comfort Zone (Colin Courtney), Duke (Anthony Kahn)
FNGs: None
COUNT: 13
Warm-o-rama: SSH, tempo squats, LBACs, Grady corn, tempo merkins, down/up dog.
The Thang: Mosey to pool wall and remember 3 wall ups.
Mosey to playground – Dora: 250 hanging knee raises while partner runs to pool wall and does 2 wall ups.
Mosey to Pool Wall – Dore: 150 Merkins while partner runs to playground and does 2 pull ups.
Mosey to amphitheatre – 50x 4-ct core exercise, 10 derkins, then run up the hill and back. Core exercises are LBCs, Flutterkicks, Freddy Mercury, and box cutters.
Mosey to fountain and do 50 dips.
Mosey to parking lot and do a sprint.
Mary: prone rows for time
Word: some great take aways from a lecture I heard from Craig Groeschel.
Trust is built by Transparency, Empathy, and Consistency.
Transparency – When communication decreases, uncertainty increases. Better to disappoint with a hard truth than to deceive with a lie.
Empathy – Talk less, listen more. Your team will never care about your mission if you don’t care about your team.
Consistency – It’s not what you do occasionally that matters, but what you do consistently.
To earn trust, you have to give trust.
The best way to figure out if you can trust someone is to trust them.
You may be disappointed if you trust too much, but you will always be limited if you don’t trust enough.

Societal trust is as low as it has ever been. People default to distrust. Thus, we must be more intentional about building it. Go first in trust. Be transparent about your weaknesses. And remember that the three most important ingredients for success are consistency, consistency, and consistency.