F3 Knoxville

1/3/2023 – Brickyard Beatdown

THE SCENE: wet & unseasonably warm
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH, Tempo Squats, Temp Merkins, OH & Front Claps
THA-THANG:
Mosey

12 ManMakers
AMRAP while partner runs, then switch, then next exercise.
BBS
Mountain Climbers
SSH
Bobby Hurley’s
10 ManMakers
Field
Go from end to end and do the exercise, dropping 10yrd or space each time
Method of travel – Side Shuffle                                                                                      Exercise – Plank Jack

8 ManMakers
Intervals Runs – here to there 60% 80% 90-100%
6 ManMakers
MARY:
JLOs , Froggers
COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
[Matt 28:19] Go therefore and make disciples of all nations, baptizing them in the name of the Father and of the Son and of the Holy Spirit. We need to be the initiators. Jesus doesn’t say to be ready and wait.. he says “GO”. God has placed us in unique context with unique gifts – where do we need to take the first step, at work? in our families? Initiating and being intentional go together and is very relevant to the new year goal setting I hope we are all doing now.
MOLESKIN:
I’ve found that my problem isn’t making goals, it’s keeping track of them. So I use a loose piece of paper to write them on and I move it through my planner as a bookmark so I’m always reflecting on where I’m at.
ANNOUNCEMENTS:

SMART Goals – Make GOD the main goal in 2023

THE SCENE: 45 and nice…nearly too nice for the gloom!
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

  • Side Straddle Hops (IC) X 10
  • Cherry Pickers (IC) 4 CT X 10
  • Baby Arm Circles Forward X 10 (IC)
  • Baby Arm Circles Backwards X 10 (IC)
  • Tempo Squats (IC) 4 CT
  • Hand Release Merkins X 10
  • Mosey

THA-THANG:

4 Corners –

  • 5 squats, 5 diamond merkins, 5 big boys per corner & run to the next
  • Rinse & repeat and go to 4 per corner, 3 per corner, etc.
  • When finished, go to center of parking lot & plank
  • Mosey to CMU Pile

 Coupon Work –

  •  20 CMU Curls
  • 20 CMU Tricep Extension
  • 20 CMU Bentover Rows
  • 20 CMU Overhead Press
  • Run the stairs
  • Rinse, Repeat

MARY:

Flutterkicks, LBCs, Big Boys

COUNT-OFF & NAME-O-RAMA

8 men including FNG Messy
CIRCLE OF TRUST/BOM:

A S.M.A.R.T. goal is one that is Specific, Measurable, Achievable, Relevant and Time-bound.

Specific (simple, sensible, significant) Be simple, clear and specific in what it is you want to accomplish. This should answer the ‘W’ questions: Who, What, When, Where, Why and Which. What specifically do you want to accomplish? When do you want to accomplish this by? Why does this need to happen?

Measurable (meaningful, motivating) How will you measure the progress of your goals? Set some short and long-term goals. This helps to identify tangible progress and allows you the space to adjust along the way.

Achievable (agreed, attainable) The goal should be challenging, but it should not be something that is unattainable. You should feel motivated and inspired, not depleted and discouraged by your goal. So be realistic and plan accordingly.

Relevant (reasonable, realistic, resourced, results-based) The goal should be relevant to you and those that are involved. And it should be able to move things forward in a positive way. Answer these questions about the goal:

  • Is it worthwhile? Is it applicable? Am I the right person?
  • Is now the right time? Does this line up with the Word of God?

Time-bound “A goal is a dream with a deadline” ~Napoleon Hill

Timelines will help you to stay on task. And deadlines will help to create a sense of urgency. A little tension produces a reachable outcome. But be realistic when setting the goal. Make sure the goal can actually be achieved in the timeframe that has been set, and consider all of the other components of S.MA.R.T.

What about something like prayer?  Often, this is an area where we set ourselves up for failure by creating unattainable goals like, “Pray for an hour every day.”

Now, is this goal specific? Yes. Is it measurable? Yes. What about attainable? This is where we’re running into problems. Depending on your lifestyle, it might be hard to work in an hour of prayer into your schedule. If you don’t have a regular habit established of praying every day, going from 0-60 minutes might not allow you to develop a consistent habit, especially if your days already feel full!

For someone who was not praying regularly, transforming this goal to be SMART would look like creating a goal similar to, “For the next 2 weeks, pray for 10 minutes every morning.”

If you write down your goal, you are 42% more likely to achieve it!

MOLESKIN:

Make God the focus of every New Year’s Resolution!

ANNOUNCEMENTS:
Convergence this Saturday in Blount County

Murph – Dogpound edition

THE SCENE:  Nice and toasty 53
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
20  SSH

Stretching

THA-THANG:
Murph

1 mile run

100 pull ups

200 Merkins

300 Squats

1 mile run

MARY:
No time

CIRCLE OF TRUST/BOM:

LT. Michael P. Murphy
United States Navy (SEAL)
May 7, 1976 – June 28, 2005

LT. Michael P. Murphy (SEAL) was the officer-in-charge of a four-man SEAL element in support of Operation Red Wings, tasked with finding a key anti-coalition militia commander near Asadabad, Afghanistan. Shortly after inserting into the objective area, the SEALs were spotted by three goat herders who were initially detained and then released. It is believed the goat herders immediately reported the SEALs’ presence to Taliban fighters.

A fierce gun battle ensued on the steep face of the mountain between the SEALs and a much larger enemy force. Despite the intensity of the firefight and suffering grave gunshot wounds himself, Murphy is credited with risking his own life to save the lives of his teammates. Murphy, intent on making contact with headquarters, but realizing this would be impossible in the extreme terrain where they were fighting, unhesitatingly and with complete disregard for his own life moved into the open, where he could gain a better position to transmit a call to get help for his men.

Moving away from the protective mountain rocks, he knowingly exposed himself to increased enemy gunfire. This deliberate and heroic act deprived him of cover and made him a target for the enemy. While continuing to be fired upon, Murphy made contact with the SOF Quick Reaction Force at Bagram Air Base and requested assistance. He calmly provided his unit’s location and the size of the enemy force while requesting immediate support for his team. At one point, he was shot in the back causing him to drop the transmitter. Murphy picked it back up, completed the call and continued firing at the enemy who was closing in. Severely wounded, LT. Murphy returned to his cover position with his men and continued the battle.

LT. Murphy fought on, allowing one member of his team (Marcus Luttrell) to escape, before he was killed. For his selfless actions, LT. Michael Murphy was posthumously awarded the Congressional Medal of Honor on October 27, 2007. We honor his sacrifice and memory through The Murph Challenge. Find out more about Michael Murphy at the Memorial Foundation created in his name.

MOLESKIN: 

First time for myself doing the Murph at Dogpound. Wanted to test how this workout would go. We ended up getting a little over 2 miles in, but had to stop the exercises @ the 35 min mark to allow time for the last run. Next time will post a preblast with instructions and we launch at the bell. In order to come close to finishing we need the entire 45 min.

ANNOUNCEMENTS:
F3 Smokies COnvergence on 1/7. Sign up sheet on Slack

New Q sign up process is live

Brief Introduction  Accelerate 2023.

Tour de Project

THE SCENE: Insert info about the weather, etc.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

  • Imperial Squawkers
  • Grady Corn
  • Sumo Squats
  • Spiderman Merkins
  • TN Rocking Chair
  • Pickel Pounders
  • Pickle pointers
  • Burpees

THA-THANG:

  • String of pearls – do the work, plus one burpee
  • The Bell – 10 box jumps
  • The Old Bell – A burpee
  • K-25 hill – 20 merkins and run it
  • The Pond – 20 flutter kicks and run it
  • North Pole – A burpee
  • Amphitheater – 20 Derkins
  • Playground – 5 pull ups
  • Pool wall – 10 wall-ups
  • Parallel bars – 20 inverse rows, 20 BBS
  • Back Porch – 20 TN Rocking Chairs
  • Fountain – 20 Dips
  • Tennis courts – 3 suicides
  • ORHS – 10 sumo squats (each side) and run it

MARY:
Box cutters, Awkward turtles, Heels to heaven
COUNT-OFF & NAME-O-RAMA
CIRCLE OF TRUST/BOM:

There is a moment that every single person desires. That is the moment is when the people around them suddenly realize that  they are serious. The real deal. Legit.

It’s a common scene in movies. The loud mouthed, trash talker gets put in his place by the unassuming professional, the master in disguise.

But in truth, most of us struggle to even take ourselves seriously. Imposter syndrome is one common name for it, though this moniker is typically invoked to tell someone that they are ok. In F3 we know that this is all too often not the case, so we use the term Mascot. Someone seeking to appear as something they are not. This is counterpoint to a core idea: Esse Quam Videri. To be rather than to seem.

As we enter into the new year, I want this idea to beat at the heart of our lives. In everything we do, we should ask whether we are concerned with the Appearance or the Reality. Do I want to look fit or be fit? Do I want to look like I have my life together or do I want to actually have it together? Do I desire for others to see me as pious or to truly have a heart for God?

Most New Years resolutions are more about appearance. Looking busy. Instead we are going to focus on making small changes, difficult to perceive but powerful because they are sustainable, granting them the advantage of time. Because we don’t want to just look the part. We want to Be the Man.

MOLESKIN:
Praying for Boy George and his family. Best of luck.
ANNOUNCEMENTS:
Convergence Saturday, sign up. MABA has started (We decided you got 18 from the Q). Look for 2 minutes to spend on your cor(e).

Perfect Attendance

SCENE: Heat Wave

F3 WELCOME & DISCLAIMER

WARM-O-RAMA:

  • SSH IC
  • Windmills IC 
  • Rockettes IC

THA-THANG:

Mosey to the track. Modified Kraken. Pick station, complete 25 reps of the prescribed exercise, then run CCW around the course past the next three stations, stop at the fourth and complete 25 of that exercise. There are 11 stations. Rinse and repeat. On each subsequent round, subtract 10 reps from each exercise. Push yourself & push each other. Try to catch the guy in front of you. Stations included:

  1. Step Ups – flag circle
  2. BBS – playground gate
  3. Crab Toe Touches – playground
  4. Squats – loading zone
  5. Imperial walkers – top of soccer lot
  6. SSH – tennis midline
  7. Incline Merkin – pavalon
  8. Single Leg Bridge – stinky gate
  9. Flutter Kicks – stinky corner
  10. VUps – along the water
  11. Shoulder taps – along the water

MARY: 

  • American Hammers
  • LBCs

COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:  Fruit of the Spirit