F3 Knoxville

Tag: Mathlete

Double ladder meets: give yourself a shot

THE SCENE: 20s full moon
F3 WELCOME & DISCLAIMER: as advised
WARM-O-RAMA:

  • Imperial squakers
  • seal claps
  • upward and downward dog
  • stretch on your own

THA-THANG:

Mosey to swim wall and do mike tyson push-ups. so do one pushup, then fold into child’s pose for 1 sec. rest. then do 2 pushups and back into child pose. continue until ten. that should be 55 push-ups
Mosey to play ground;
complete Kick-flip challenge by doing 15 more pushups (70 – total), 7 chin-ups and 70 sec plank.
mosey to parking lot for double ladder.
Ladder 1:
10 burpees
20 Big boys
30 Mountain climbers (2 count)
40 Squats
50 American Hammers (2 count)
40 Squats
30 Mountain climbers (2 count)
20 Big boys
10 burpees
Ladder 2:
between each exercise, sprint to the cone. the cones ladder in distance.
Mosey to stage
11s box jumps with dips (note stopped at 9 boxjumps)
Mosey to bars
3 rounds of 20 reverse rows while partner planks.

MARY:
4 minutes of user choice
COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:

give yourself a shot at doing something you thin in unattainable
.MOLESKIN:
none
ANNOUNCEMENTS:

February Family Workout

THE SCENE:  49 and clear.  Perfect for a Family Workout
F3 WELCOME & DISCLAIMER: 
WARM-O-RAMA: 

  • Seal claps
  • OHC
  • Grady corns
  • Cherry pickers
  • Tempo squats
  • Tempo merkins
  • Mountain climbers

3 quick games of infection tag

THA THANG:

  1. Follow the leader. Raccoon crawl, hand over hand, aussie hand over hand, box jump, etc.
  2. Dips and broad jumps. Irkins and bear crawls.
  3. Mini seabiscuit
    • 2 Burpees.
    • 4 Merkins.
    • 6 Squats.
    • Lap around the bell.
    • Repeat – All the way up to 4 laps and back down.
  4. Big Lap – 8 sit-ups at each light pole
  5. Cone races. 3 Bobby Hurleys – Zig zag run through the cones
  6. Planks and sprints. Flutter kicks and sprints.

MARY:

3 games of bear infection.

1 minute of LBCs to finish it off.

COUNT-OFF & NAME-O-RAMA

5 HIMs and 11 2.0s (including 2 FNKs)  16 total

CIRCLE OF TRUST/BOM:

Talked with the kids about love.  What is love?  What does it mean to love someone?

Showed cards with the description of love from 1 Corinthians 13 – one characteristic at a time.  Talked about each one and how we can show that – patience…kindness…trust…etc.

MOLESKIN:

Welcome T-REX and Fast Cheetah!

All the kids were AWESOME today!  They did such strong work!

“Love is patient, love is kind. It does not envy, it does not boast, it is not proud. It does not dishonor others, it is not self-seeking, it is not easily angered, it keeps no record of wrongs. Love does not delight in evil but rejoices with the truth. It always protects, always trusts, always hopes, always perseveres.” 1 Corinthians 13:4-7

Spiraling Up

THE SCENE: Balmy 34, clear and still
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

  • Squats
  • Gradey Corns (OH+Seal claps)
  • Merkins
  • Mountain climbers
  • Hairy Rockettes

THA-THANG:

  • Mosey to the pool wall – 10 wall ups
  • Mosey to the playground – max pull ups
  • Mosey to amphitheater – 10 box jumps
  • Mosey to recruiting center
    • Stations – 1 minute, then rotate, 2 full cycles
      • Black Betty – Dead lift and Rows
      • Dumb Bells – curl and overhead press
      • Dumb bells – chest and lunges
      • Tire flip
      • Sledge tire
      • Tire throw
      • Slam ball – Slam and High throw
      • Plank makers (man makers without merkin)
      • Heavy Big Boys
      • Heavy Flutter Kicks

MARY:
Made it back to the flag at 6:15 sharp
COUNT-OFF & NAME-O-RAMA
CIRCLE OF TRUST/BOM:
As part of Kickflip’s challenge, we are reading through the Q source week by week. This week we read about Getting Right. As I reflected on the reading, it seemed to me that the process it describes seems too linear. Rather than getting yourself totally right, then solving the fitness problem, then the fellowship problem, and finally the faith problem, my experience has been that this is the right order, but they repeat. By seeking God, I see that I am not right, so I work on getting right. As I progress in this, it bears fruit in my fitness, fellowship and faith. But then, as my relationship with God improves, further un-rightness is revealed, and I have no choice but to begin the cycle again. So, rather than thinking of a linear process of incrementally getting myself all worked out and perfect, it seems more like a spiral upward, with circuits of getting right, and working on my fitness, fellowship, and faith. Each cycle translates me further onward, but while some aspect of my life might appear to be in good shape at this moment, further growth will be demanded.

Matthew 12:43-45 – 43 “When an impure spirit comes out of a person, it goes through arid places seeking rest and does not find it. 44 Then it says, ‘I will return to the house I left.’ When it arrives, it finds the house unoccupied, swept clean and put in order. 45 Then it goes and takes with it seven other spirits more wicked than itself, and they go in and live there. And the final condition of that person is worse than the first. That is how it will be with this wicked generation.”

I heard an interpretation of this parable that seemed to fit with this idea. If you go through the effort of getting yourself right (getting an impure spirit out, you might say), you have to be careful not to leave that space empty, but you need to fill it with a family. Otherwise, that unclean spirit will move back in with a few extra friends, and you’ll find yourself worse off than you were. That’s why we need the full cycle, we begin by putting out the unclean spirit, but then we need to immediately begin refilling that space through fitness, fellowship, and faith.
MOLESKIN:
Next time I will pull together a princess playlist!
ANNOUNCEMENTS:
Family workout is GO for Saturday, 9 am at the normal AO. Check out the opportunity for giving that Judge posted on the main page in Slack (also linked on the project page).

Early Life of Moses (again)

THE SCENE: Cold 25F
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

  • Projectivator – 11
  • Overhead clap
  • Tempo squat
  • Cherry picker

THA-THANG:

  1. Draw him from the water:  1min of Walpies
  2. Raised as an Egyptian:  1min of inverse rows
  3. Murder the Egyptian:  1min of murder bunnies w/out blocks
  4. Flee to Midian:  hustle to K25 hill
  5. Burning bush: 1min of Al Gore
  6. 10 Plagues on the hill (1min of exercises then run up/down the hill)
    1. Merkins
    2. Big boys
    3. Mountain Climbers
    4. LBCs
    5. Basilisk
    6. Hello Dolly
    7. Squats
    8. Lunges
    9. Side Straddle Hop
    10. Burpies
  7. 17 When Pharaoh let the people go, God did not lead them by way of the land of the Philistines, although that was near. For God said, “Lest the people change their minds when they see war and return to Egypt.” 18 But God led the people around by the way of the wilderness toward the Red Sea. And the people of Israel went up out of the land of Egypt equipped for battle.
    1. Run around ORAU campus back to the flag

MARY:
Skip the length of the parking lot.

CIRCLE OF TRUST/BOM:
Moses was flawed but was used by God for good. Unlike most stories (Biblical, heroic, fairy tale, etc), we see most of Moses’s life and it doesn’t end with “happily ever after.”  It ends with his death in failure after a life of great achievement.

ANNOUNCEMENTS:
Family Q on February 12th

Heavy Roller

THE SCENE:  46 and soggy.  Perfect for a beatdown
F3 WELCOME & DISCLAIMER:  Nah  
WARM-O-RAMA: 

  • Moroccan nightclub
  • OHC
  • Finkle swings
  • Tempo squats
  • Stabilizer squats
  • Side pulls
  • High pulls
  • Gore presses
  • Toe Merkin w/ Triceps

THA THANG:

Mosey to the back porch.  Divide into two teams.

12 exercises written out.  Each team rolls a die and performs that many of the exercises (e.g., roll a 3 – perform exercises 1, 2, and 3.  Bear crawl to the end of the porch and back.  Roll again…picking up where you left off, keep going in sequence.  First team to complete 2 full rounds is the winner.  Exercises were;

  1. 10 Blockees
  2. 20 Gore curls
  3. 10 Stabilizer squats (5 each side)
  4. 10 Good mornings
  5. 10 CMU Swings
  6. 10 Thrusters
  7. 20 Side pulls (10 each side)
  8. 10 High pulls (5 each side)
  9. 10 Heavy Lunges (5 each side)
  10. 10 Gore presses
  11. 10 Burpee jump overs
  12. 20 Toe Merkin Triceps

 

Quick CMU carry lap for a rest.

 

Circle up.  Perform exercise one (10 Derkins), then roll a die.  If we roll a “1” – we move on to exercise 2!  If we don’t roll a “1” – we do exercise 1 again.  Repeat until we roll a 1.  Go through the full list – rolling for 1, then 2, then 3…etc.  Exercises were;

  1. 10 Derkins
  2. 10 Squats
  3. 10 Heavy Freddy
  4. 10 Curls
  5. 10 Triceps
  6. 10 Thrusters

MARY:

Three minutes to get as far through the list of 12 exercises as you can.

Finish with 1 minute of heavy LBCs.

COUNT-OFF & NAME-O-RAMA

Me and 7 of the best men I know

CIRCLE OF TRUST/BOM:

The idea for this Word was planted at Dunkin two weeks ago and sprouted at Dunkin two days ago…  Two weeks ago, Mathlete had just talked to us about temptation.  At coffeeteria, I said to him and Bobbitt, “timely discussion for me because I woke up today feeling extra, like I really wanted today to be all about me…”.  Two days ago – again at Dunkin – Snaggletooth and I were sharing the sentiment, “when I’m sick, I want to be left alone and just be comfortable…”  Two weeks ago, I didn’t realize it at the time, but my extra-ness was the first symptom of me getting sick (covid).  I was sick for a week – and I just wanted everything to go my way during that time.  I was selfish and self-centered – even more than normal (!).  I wasn’t the giving and caring father/husband that I want to be.

I have two quick reflections this morning – one is for immediate application, the other is for long-term application.

First – time for me to do a selflessness reset.  I’m not (too) sick anymore…  It’s time to get over myself and remember who I am wanting to be day-by-day.  Here are a few quotes to get my head back in the right place;

  • “Do nothing out of selfish ambition or vain conceit. Rather, in humility value others above yourselves” Philippians 2:3
  • “No one should seek their own good, but the good of others”.  1 Corinthians 10:24
  • “Love is patient, love is kind. It does not envy, it does not boast, it is not proud. It does not dishonor others, it is not self-seeking, it is not easily angered, it keeps no record of wrongs”.  1 Corinthians 13:4-5
  • “Marriage is one of the most humbling, sanctifying journeys you will ever be a part of. It forces us to wrestle with our selfishness and pride. But it also gives us a platform to display love and commitment”. – Francis Chan
  • “Above all the grace and the gifts that Christ gives to his beloved is that of overcoming self.” – Francis of Assisi

Second – Last week, Rocket reminded us that our days are numbered.  Odds are pretty good that in the last years of my life I will be afflicted by discomfort and/or a chronic/terminal disease.  Each time I get sick between now and then – a little sniffles, a little covid… – those are opportunities for me to practice living selflessly despite sickness.  If I lived my last days acting like I did over the past week (selfish, irritable), those who survive me are likely to say, “thank goodness that old miser is finally gone!”  That’s not the legacy that I want to leave.  I want to live my last days – despite illness, despite aches, despite indignities – full of selflessness, gratitude, and grace.

“Life is not a matter of holding good cards, but sometimes, playing a poor hand well.”  Jack London

If I get 40 more years on earth, each time I am sick is a chance to practice leaving well.

MOLESKIN:

ANNOUNCEMENTS:

Based on poor weather forecast, Family Workout is CANCELED this Saturday.  We will shoot for next Saturday – but will reassess later next week.

CSAUP at Asylum Feb 26th

Family Camping Trip – April 1-3 – book your site!

Prayers for Tuba and his family.

Praise for Rocket’s friend’s ongoing recovery

Praise for Mathlete’s “new” job!