F3 Knoxville

THE SCENE:  32 and clear.
F3 WELCOME & DISCLAIMER:  Muttered somewhat incoherently…but you all know the drill!
WARM-O-RAMA:

• Projectivator
• KCP
• Moroccan nightclub
• Seal squats
• Down/up dog
• Merkins
• Stretch OYO

THA THANG:

Mosey to the Rock Pile.  Toys are set out in a circuit.  Divide into two teams to play Snail Races.

There are two ways to win.  The first way is to move your team’s baby snail to the finish line (baby snail is two touching cones – you move it by placing one cone in front of the other, always touching).  Perform a set, move your baby snail, move to another station of your choice and begin your next set.  The second way to win is to move the big snail into your team’s slime and do 25 SSH before the other team moves him out (big snail is a large tire on a pallet, pulled by a rope).  Any number of team members can move the big snail (1 by himself, or 2 men or 3…)

Stations were;

1. 10 Pull ups
2. 30 goblet squats
3. 15 ball slams
4. 40 jump rope
5. 30 derkins
6. 20 thrusters
7. 25 stack squat
8. 20 cmu swings
9. 10 blockees
10. 40 curls

 

Mary Recovery

 

Round 2:  Flip the cards.  Repeat the game.  New exercises were;

1. 10 cmu lunges
2. 10 hanging leg raises
3. 40 jump rope
4. 15 slam ball launches
5. 30 OHP
6. 10 plyo merkins
7. 20 good mornings
8. 15 farmer step-ups
9. 40 triceps
10. 10 burpee jumpovers

MARY:

Omaha’s version of American Hammers

COUNT-OFF & NAME-O-RAMA

Me and 11 of the best men I know – plus Honkytonk visiting from downrange and two 2.0s!

CIRCLE OF TRUST/BOM:

Haggai 2:3-9, “Who of you is left who saw this house in its former glory? How does it look to you now? Does it not seem to you like nothing? But now be strong, Zerubbabel,’ declares the Lord. ‘Be strong, Joshua son of Jozadak, the high priest. Be strong, all you people of the land,’ declares the Lord, ‘and work. For I am with you,’ declares the Lord Almighty. ‘This is what I covenanted with you when you came out of Egypt. And my Spirit remains among you. Do not fear.’  “This is what the Lord Almighty says: ‘In a little while I will once more shake the heavens and the earth, the sea and the dry land. I will shake all nations, and what is desired by all nations will come, and I will fill this house with glory,’ says the Lord Almighty. ‘The silver is mine and the gold is mine,’ declares the Lord Almighty. ‘The glory of this present house will be greater than the glory of the former house,’ says the Lord Almighty. ‘And in this place I will grant peace,’ declares the Lord Almighty.”

“How does it look to you now?”  The reflection this morning was about…reflection.  It was an encouragement to do some reflective thinking in the next few days as we close out the year and make plans to accelerate in 2023.

John Maxwell said, “Reflective thinking turns experience into insight.”.

Peter Drucker said something similar, “Follow effective action with quiet reflection. From the quiet reflection will come even more effective action.”

So, reflecting back on your year as a father, husband, friend…  Use those insights to help ponder your acceleration in the New Year and be even more effective in those roles.

Some questions to ponder

• What was the most enjoyable part of my work (both professionally and at home)?
• In what area do I feel I’ve made my biggest improvements?
• What was the most challenging part of this year for me?
• Who is someone I got to know better this year?
• Who do I wish I had gotten to know better in the past year?
• What was the best way I used your time this past year?
• What was my single biggest time waster in life this past year?
• What’s the biggest mistake of the year, and the lesson learned as a result?
• What was the most fun I had this year?
• What was my best memory of the year?
• If I could travel back to the beginning of the year, what advice would I give myself?

 

 

As an AO, at the beginning of 2022, we set these goals.  We did pretty well!!!  Soon into 2023, let’s set some new goals for the group…

• We now have a few metric workouts to measure performance (military fitness PT, and today’s heavy PT baseline).  Let’s re-do those occasionally to see how our performance is trending.  Weekly Push/Pull/Plank challenge on Slack.
• Consistency in the gloom and chatter on Slack.  Outside of the gloom – Hiking daytrips…  Dinners…  Bonfires…  Spring camping trip…
• More deliberate discipleship.  Developing smaller shield lock groups within the larger Project group.  Meditating on and committing scripture to memory.  Leading our families in study, prayer, and faith.
• More men in attendance. More Sad Clowns who need something like F3.  Specifically, more newly married men and new fathers – those are critical points in a man’s life and full of anxiety.  We have a wealth of experiences to share with those men – let’s find ‘em!
• Family Workout! It’ll be great to get the families together monthly. It’s also a service to the community to we are uniquely gifted to provide.  I think this will largely define The Project’s evolution in 2022.

 

MOLESKIN:

The workout teetered on the verge of being too complicated – but was still kind of fun!