F3 Knoxville

Spanksgiving

AO: asylum-am
Q: F3 Pluto ( Hugh Nystrom)
PAX: P3, Charmin (John Willis), Cat Gut (Mike Davis), Code Brown, Patty Melt (Parker Greene), Waffle House (Brady Greene), Cosmo 2, Sawdust, Tropicana, Pac-man, Matlock (Bill Maddox), Coolio (Greg Fox), Harley
FNGs: None
COUNT: 14
WARMUP: SSH x 20 …Coach Dunn stretches and wisdom …complaints about no new material

THE THANG: Run to rock pile and get a heavy rock ! Then run to bottom of baby Everest.

10 rock curls then run up hill – 5 burpees at top
Run back down

10 rock overhead press/thrusters then run up hill – 5 burpees at top of hill.

10 rock rows then run up hill- 5 burpees at top of hill.

10 rock squats then run up hill – 5 burpees at top of hill.

5 blockees with rock – then run up hill – 20 squats at top.

Go to picnic tables

10 dips , 5 picnic table pull ups the run around light pole In center of parking lot. RRx5

Go to cloud

10 decline merkins + 10 box jumps the run around pavilion. RRx5
MARY:
Nope

ANNOUNCEMENTS:
Discussion about workout time on thanksgiving day no decision made.

COT: please keep brother Coolio in your prayers as he’s having a medical procedure this week.

The Q shared James Clears newsletter from last Thursday. jamesclear.com/3-2-1/november-21-2024

[genesis-ruck] Saucy Nuggs x2

AO: genesis-ruck
Q: Mermaid
PAX: Brick, Steam, Single (Ryan Chambers)
FNGs: None
COUNT: 4
WARMUP: Variations of back stretching

THE THANG: One bag with 75lbs plus a 60lb sandbag. We each carried the heavy for .25 miles, then stopped for PT, passed the heavy, and resumed our trek down kingston pike, over the gallaher view bridge, and back via the greenway. This was 135lbs and next we will bump up 30-40lbs as we train for the 200lb mile.

MARY: none we were late, but additional back stretching was suggested on your own

ANNOUNCEMENTS: Rucksgiving 11/30 and a litany of other things found in the newsletter or announcements tab in slack.

COT: training to be a leader, and a shameless plug for Forg3. The more we do things like read the bible, the more relevant those passages become, at least for me. As a few of us have been studying leadership, the same holds true. By studying, we are finding ourselves to be better prepared as leaders.

Snaggle’s Q

AO: shamrock
Q: Snaggletooth (Elijah Tafao)
PAX: Crawlspace, Stitch, Snaggletooth (Elijah Tafao), Oscar Meyer, Baby Boomer, Haggis, slappy, Anchorman, Dumpster Dive, Skidmark, Squatter, Bedwetter
FNGs: None
COUNT: 12 disciples
WARMUP:
SSH x15, imperial squawker x10, tempo merk x10, projectivator x10, 5 burpees OYO, stretch OYO, cherry pickers x5

THE THANG:
1. Mosey to bars: Pull-ups x7/other pax squats
2. Mosey to CMU: 2 equal lines for Relay: Pax curl, thruster, OHP or Tri Ext, squat, rows, BBS, flutter, blockees, etc, while relay murder bunny to ramp/rifle carry back – switch out for next pax
3. Mosey to big lot: mucho chesto
4. Mosey to football field: Battle buddy up for Fireman carry (or piggyback) to 25 then switch to 50, then switch to wheel barrow to 25, then switch to FG.
5. Freeze tag in end zone 5 minutes

MARY:
MOSEY back to START for Mary ring of fire (plank while 1 merkin around the circle-2 if time-3if time)

ANNOUNCEMENTS:
1. Rucksgiving
2. ROCO Convergence

COT:
“Blessed is the man who walks not in the counsel of the wicked, nor stands in the way of sinners, nor sits in the seat of scoffers; but his delight is in the law of the Lord, and on his law he meditates day and night. He is like a tree planted by streams of water that yields its fruit in its season, and its leaf does not wither. In all that he does, he prospers. The wicked are not so, but are like chaff that the wind drives away. Therefore the wicked will not stand in the judgment, nor sinners in the congregation of the righteous; for the Lord knows the way of the righteous, but the way of the wicked will perish.”
‭‭Psalm‬ ‭1‬:‭1‬-‭6‬ ‭ESV‬‬

[virtuous-leadership-school] Team Development (delayed post)

AO: virtuous-leadership-school
Q: Borg
PAX: Spellcheck, Mermaid, Borg
FNGs: None
COUNT: 3
WARMUP: Prayer, coffee and a fire

THE THANG:
Discussed Team Development in real life. Below are some interesting questions brought up by the PAX that can reflect on both the leadership and members of a team.

– John Pryne lyrics – “How can you work all day, come home and have nothing to say?” Like men sitting in a bible study group week after week and never saying anything.
– If guys don’t have something to say, what are they studying? Who are they interacting with? What’s on their mind?

How do you know if you are on mission as a team? Failure is easy to see, but what does success look like? This brought up the recurring issues of
– Being Aware
– Evaluating
– Adjusting

Maybe one of the most important things in Team Development is removing the wrong people, soon enough. We discussed times we had chronic problems with team members and how the delegation (or lack of delegation) of responsibility to us helped, hindered, or blocked resolution.

Some men seem to see F3 as a club, not as a team- what’s the difference? Others seem to see it as a team and make adjustments to the Qs to fit the team needs and capabilities.

How you communicate and how it is received are both critical to staying on mission.

We discussed the 80/1 Rule that was described in this chapter. The 1% cannot be delegated.

We discussed how we had dealt with situations where we were put in charge, but not allowed to set the standards or given the authority to make corrections with chronic problem team members.

ANNOUNCEMENTS:
– Forg3 Leadership registration is open – Jan 24-26. Limited to 20 PAX due to the facility. Registrations are filling up.
– EFHR is coming up in the Spring, possibly in March.
– 3324 Leadership Summit and CSAUP is new and coming up, possibly in April. This will be a continuation of the leadership development that is growing in our local regions.

COT: Closing prayer and lots of good talk after the closing bell.

Soccer field fun

AO: the-farm
Q: Gibbler
PAX: Waxjob, I-Beam, Gibbler
FNGs: None
COUNT: 3
Usual warm up exercises with work on the soccer fields with merkins and squats and abs and dry socks and various other exercises. We did stretching at the end of read psalm 18.