F3 Knoxville

[virtuous-leadership-school] Positive habit transfer

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AO: virtuous-leadership-school
Q: Spellcheck
PAX: Mermaid, Otis, Spellcheck, Borg
FNGs: None
COUNT: 4
WARMUP:
Prayer

THE THANG:
Ingraining Advantageous Tendencies In Others
A man cannot give away what he himself does not possess

A Habit, standing alone, can be positive, negative or neutral. A HIM must discern between his habits so he can maintain the good ones and eliminate the negative and time wasting habits.

Guardrails allow a man to Accelerate without crashing. Guardrails are: foundational precepts that protect and incentivize Acceleration to Advantage.

MARY:
Prayer

ANNOUNCEMENTS:

COT:

Fun Farm Friday Wall Ball Edition

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AO: the-farm
Q: Einstein
PAX: Lightweight, Mayberry, Pew-pew
FNGs: None
COUNT: 4
WARMUP:
SSH, LBAC, Tempo Squats, Tempo Merkins, Downward Dog Cobra, Runners Stretch

THE THANG:
Wallball, losers of each point do the work. Did burpees, Squats, CDD, Monkey Humpers, Merkins, Bobby Hurley

MARY:
Suitcase, Side Crunch, Pickle Pounders

ANNOUNCEMENTS:

COT:
Borders are important, especially your personal border. Be careful what you let enter your mind. If it’s pleasing to God, feed it. If it’s not, deport it.

Spooooooky Workout

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AO: the-equalizer
Q: Cheney
PAX: Bookman, Stripped, Snitch (Cory Beilharz ), Ribbed (Joshua Sagraves), Swimmies (Nathan Chesney), Snowbird, Madoff, Cheney
FNGs: None
COUNT: 8
WARMUP: Cherry Pickers, Grady Corns and TN Rocking Chairs

THE THANG:
Circuit 1: Serial Killer’s Corner
– Leg Lifts: 20 reps
– Merkins: 20 reps
– Plank Jacks: 40 reps
– LBCs: 40 reps
(Repeat)
Circuit 2: Spiders’ Bathhouse
– Squats: 20 reps
– Lunges: 20 reps per leg
– Wall Sits: 40 seconds
– Calf Raises: 40 reps
(Repeat)
Circuit 3: Stonehenge Crypt
– Incline Push-ups: 20 reps
– Step Ups: 20 reps
– Plank Holds: 40 seconds
– Bear Crawls: Once around stonehenge
(Repeat)
Circuit 4: Hypodermic Hill
– CDDs: 20 reps
– Gas Pumpers: 20 reps
– Shoulder Taps: 40 reps
– BBSs: 40 reps
(Repeat)

MARY: None

ANNOUNCEMENTS: One Knox this weekend and Flag Handoff at dogpound coming next month

COT: Vulnerability feeds Trust

Starfish Ruck

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AO: thequacken
Q: FixerUpper
PAX: Z-Pack, Shotgun, Natty
FNGs: None
COUNT: 4
WARMUP:
Ruckaloop

THE THANG:
Ruck up to Gresham track

MARY:
Ruck back

ANNOUNCEMENTS:
Starfish talk

COT:
Starfishing is F3 approach to growth. If a starfish looses a leg, that leg can form a new animal. Everything needed for a new animal is already there in the appendage, but it has to separate from the rest of the animal in order to do it.

As an organization of leaders, rather than an organization with leaders, we have tremendous potential for growth. How can you step into new areas of leadership?

Disc Golf-ish

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AO: dogpound
Q: Lightweight
PAX: Bail Bonds, flyball, Madoff, Mayberry, Earmuffs (Dan Studt), Ribbed (Joshua Sagraves)
FNGs: None
COUNT: 7
WARMUP:
We did
THE THANG:
Chased a Frisbee around the AO. Varying modes of travel to the Frisbee and exercises once we arrived at it.

MARY:
No time
ANNOUNCEMENTS:
One Knox Friday, Dad Camp in August

COT: remember to keep pushing yourself, especially when things seem easy. Don’t get complacent.