F3 Knoxville

Author: BackBlasts

[qsource-ao] Kickoff for QSource AO

AO: qsource-ao
Q: Borg
PAX: Mermaid, Spellcheck, Borg, Steam
FNGs: None
COUNT: 4
WARMUP: Chat until 6a.m.

THE THANG:
Started at 6a.m.
Discussion points
1. Vision is for this to grow. Everyone attending can take this and start a new one. The ET Super Region is an easy drive through the valley.
2. QSOURCE AO best practices doc and standardization to maintain duplicatability.
3. Leadership must be Nant’an style, all are prepared to lead each week, just in case. Imagine an Indian warrior just itching to step in and take the lead.
4. Flag Care – the standard seems to be to keep the flag in the vehicle, protected, and the shovel anywhere it will fit.
5. Pushing rope – how do you know when you are? Discussed Examples of getting to know someone who was a pain, and then having a better appreciation for them after knowing their story.
6. How many of your close personal friends have accepted your invitation to F3? For at least two of us it was zero.
7. What is Mutual Competence? Discussed Flesh Anchors and Twelves and the ad/disad of the two. Is there always a Flesh Anchor? QSOURCE says every team has one.
8. So much more as the sun rose on a beautiful morning.
9. Every activity must include an attitude of training.
10. Every activity must include discerning when you are picking up the six vs when you are dragging a flesh anchor who has quit and is just dragging others down. This is a really tough one.

Stopped at 7a.m. But, then discussed what worked and what didn’t in this kickoff, see the AAR, below.

COT:
AAR
Sustain:
1. Q being prepared with notes.

Change:
1. Start by reading the QPoint and Socratics.
2. Plan to split into groups of 3-4 for a specific time period to discuss specific items.
3. Explain the lingo, when necessary.
4. Everyone, be concise when speaking. Be Spartan, “laconic”, in the use of words, so we don’t box others out. The Spartans respected brevity in speaking.
Closed in prayer.

The Warrior

AO: asylum-am
Q: Cinco (Scott McGuire)
PAX: Cat Gut (Mike Davis), Cinco (Scott McGuire), Double Wide, Farley, Gavin Goosie, Love’s, Matlock (Bill Maddox), Rainbow, Waffle House (Brady Greene), Woodpecker, Elton (Nathan Cox)
FNGs: 1 Elton (Nathan Cox)
COUNT: 12
WARMUP:

Warm Up
SSH 20
Stretching 20 Count
Cherry Pickers 20 Count
Merkins 20 Count
Mosey

THE THANG:

Round 1: Parking Lot by Circuit Training

Sprints x 2
Backward Sprint x 2
Karaoke x 2
Bear Crawl x 2

Round 2: Circuit Training

Pull Ups x 20
Dips x 20
Burpees x 20
Jump Squats 20
Superman’s x 20

Round 3: Pelicans Butt Hole

3 Groups
1. Big Boy Sit Ups x 20
2. Run to Group 3
3. Flutter Kicks x 20
*Repeat to 6:10

MARY:

Canoeing with Catgut

ANNOUNCEMENTS:

None. Prayers for Pizza Pizza and Matlocks mom.

COT:

“Come, let us return to the Lord; for he has torn us, that he may heal us, he has struck us down, and he will bind us up.”

Hosea 6:1

Sometimes God wounds us to heal us. The Warrior inside of us needs to kill our childish tendencies. Don’t be passive.

The life of a Christian

AO: juco
Q: Erector
PAX: Butterknife, Dart Gun, Guardrail, Fetch, Love Shaq, Ike, Wanderer, Erector
FNGs: None
COUNT: 8
WARMUP:
15 SSH, 15 Mountain climbers, 10 tempo merkins, 15 Moroccan Night Club, 10 tempo squats, 5 cherry pickers, 10 Harry Rockettes
THE THANG:
Mosey to the coupon pile. Grab a block. After performing each of the following, run up the steps and alternate between 5 pullups and 5 toes to bar.
-25 OHPs, goblet squats, curls, lunges, merkins, squat jumps
Mosey to the courtyard and stop at the brick benches. Do 20 step ups and run a lap, stopping to bear crawl each of the short legs of the loop. Repeat with pickle pointers and Freddie Mercury.
MARY:
PAX choice Mary exercises: flutter kicks, LBCs, planks, tempo squats, SSH
ANNOUNCEMENTS:
Dad camp
COT:
The life of a Christian…
Some would say that this is a life of restriction, rules, and lack of fun. I would disagree. It is true that the Bible teaches a standard to live by. Yes, there are commandments to follow, and that means avoiding what much of the world would consider “fun” in some cases. However, what is missed by this viewpoint is the intent behind those commands. Take for example the law against drunkenness. There may be some temporary pleasure in this, but there are many possible negative consequences: damaged families, health concerns, risk of injury, etc. God’s way is better because it shields us from those negative consequences. God always has our best interests in mind. He demonstrates this ultimately by sending His son, Jesus Christ, to live as a human, experience all the temptations that we do without sin, and then sacrifice Himself for our sins. He did not deserve death; we do.
Romans 5:6-9 NASB1995
[6] For while we were still helpless, at the right time Christ died for the ungodly. [7] For one will hardly die for a righteous man; though perhaps for the good man someone would dare even to die. [8] But God demonstrates His own love toward us, in that while we were yet sinners, Christ died for us. [9] Much more then, having now been justified by His blood, we shall be saved from the wrath of God through Him.
The Christian life is the best kind of life. If anyone ever wants to talk more about this, I am always happy to discuss.

Fun with Cindy

AO: shamrock
Q: Haggis
PAX: slappy, Mermaid, Stitch, Snaggletooth (Elijah Tafao), Anchorman, Toretto, Bling
FNGs: None
COUNT: 8
R1:Lunge x 10, R2: Back lunge x 10, R3: side lunge x 10
Reverse Murder Bunny back to start

Run 3 laps around islands

Team Up
Doracides 100 Merkins, 200 LBC, 300 Squats while P2 does suicides at 10, 20, 30 yards
Return cindys
Mosey back to flag

MARY:
Hello Dolly x 10
Up and Out x 10
Nolan Ryan x 10 each side
Superman hold 30 seconds

ANNOUNCEMENTS:

COT: Discussion on Matthew 25:35-36
For I was hungry and you gave me something to eat, I was thirsty and you gave me something to drink, I was a stranger and you invited me in, I needed clothes and you clothed me, I was sick and you looked after me, I was in prison and you came to visit me.

Today was the first day I looked at that verse not just literally in providing support to those in need, but now looking at it figuratively, in those who struggle with knowledge and love of the Lord. Those who are thirsty and longing to be fed the Good News. Also those who are in prison to sin and being there to provide support and calling ourselves out of sin.

Ghostbusters

AO: the-project
Q: Tom Tom
PAX: Biohack, Flying Dutchman, Munge, Mathlete, Ocho, OBrother, Tuba (Dylan Cox)
FNGs: None
COUNT: 8
WARMUP:
15-counts in cadence
Tempo squats
Tempo merkins
Projectivators
-> Cherry pickers

THE THANG:
Grab a block and go to the track where there are 24 stops around the 1/4-mile loop. Each stop has a “Ghostbusters” trivia question and an exercise.
Pair up and start at a pole (space each pair out)
Do exercise then try question
Wrong = move 1 space; right = move 2 spaces
2nd time at spot do 2 sets
Can anyone complete 2 laps?

The stations:
10 thrusters
20 Good Mornings
20 curls
15 lunges each leg
20 big boys
20 tricep extensions
20 squats
5 blockies
20 derkins
20 Freddie Mercurys
20 overhead press
20 American Hammers
5 urkie durkies
20 CMU swings
20 LBCs
10 thrusters
20 Good Mornings
15 lunges each leg
20 curls
20 squats
20 tricep extensions
20 Flutter kicks
5 blockies
20 goblet squats

COT:
Romans 8:1-2
There is therefore now no condemnation for those who are in Christ Jesus.
For the law of the Spirit of life has set you free in Christ Jesus from the law of sin and death.

If you have accepted the gift of faith in Jesus.
If you have chosen to follow Him.
You are no longer condemned.
The world can tell you suck.
The devil can remind you of everything you’ve ever done.
But you are forgiven.

John 5:24
Truly, truly, I say to you, whoever hears my word and believes him who sent me has eternal life. He does not come into judgment, but has passed from death to life.

Jesus has placed the Holy Spirit in you.
You are no longer under the law, but under grace.
You are no longer a slave to sin.
Your setbacks and your stumbles are part of your sanctification, for God will take that evil and use it for good.

You are free to do good.
You are empowered by the Spirit to do what you could not do in your old flesh.

Rejoice, my brothers. You are free.
You are not fatherless. You will never be abandoned. You will never be condemned.
Jesus took every punishment you deserve so that you are free to be the man He made you to be.

So go live it.