F3 Knoxville

Pre-Blast: Winning the War In Your Mind

Men,

Many people, men especially, have an internal battle that rages within their minds, hearts, bodies, and souls. Wins and losses, start in your mind. Whether you think you can, or you can’t, you’re probably right. As guys who have struggled with internal dialogue, and what can sometimes feel like an all-out assault/war on our minds, we figured there might be other men out there that have gone or are going through the same stuff. And we have a good feeling we’re right.

One particular night after an Asylum PM beatdown, we kind of just had this moment of “Man this week has really sucked. I’m getting beaten up mentally bro.” Brick could tell I was not in a great headspace, and vice versa. So we talked after the COT and this idea was given to us, of walking through Craig Groeschel’s “Winning the War In Your Mind” book together. That’s when the wheels really began to turn, because like I said before, we figured there are other men out there that would probably benefit by going through something like this with other men. So here we are. After some praying and thinking and meditating and planning together, we are pumped to announce that we will be leading ourselves and others through this book  over the next 12(ish) weeks or so. You can find all the details below! Here’s a quick PSA: we totally get this might not be for everyone. Hey, that’s cool.

But.

But in the off chance that you or someone you know even has an inkling that going through this with some other men might be helpful, insightful, or dare I say even powerful and transformational, hit us up on the F3 Knoxville Slack workspace. Or if you have any questions on anything in this pre-blast, how to get plugged in, etc, shoot me an email at dhenson1160@gmail.com.

We hope you’ll consider taking few minutes out of your day or week to just think if this is something you would benefit from. Here are a few questions we are going to be asking as we work our way up to the kickoff date of Wednesday, August 31st, 2022.

  • What might God want to do in and through your life by you intentionally going through this with other men?
  • Are your thoughts leading you to step further into the man you’re called to be, or further away?
  • What would it look like to just show up for an hour every week, and take back some high ground mentally, emotionally, spiritually, and physically?

We’re pumped to offer this as a resource for the men of F3 Knoxville, and we hope you’ll prayerfully consider joining us on this journey.

Iron Sharpens Iron!

-Brick + Steam

The Why

  • Always start with “the why.”
  • Because in order to be the High Impact Men God has called us to be, we must come to terms with there being a very real war in our minds, against a very real enemy, that seeks to kill, steal, and destroy all truth about who we are and whose we are.

The What 

  • We’ll be walking through Craig Groeschel’s book “Winning the War In Your Mind” together.
  • This is a book that is comprised of 4 major sections, with 3 chapters each. Every week, we’ll gather together and dive into what is being revealed to and through us as men.

The Who

  • Your Co-Qs: Brick + Steam
  • Who else? F3 Knoxville men, and really any man that you know could benefit from walking through something like this.
  • Let’s be honest – for some guys, the 5:30am or 5:45pm or 6/7am F3 sell could be intimidating. Maybe you or a guy you know haven’t posted in a while. Or maybe you do your own workouts outside of F3 now (whatever dude.). Okay, kidding, nothing wrong with that. But just like the F3 workouts we know and love, this is free and open to any man. Getting a buddy to come to an F3 workout might be a tough sell/on-ramp, but maybe, just maybe, getting a buddy or male co-worker to come get breakfast and coffee and just talk about what’s going on in his life amongst the company of other HIM would be a more comfortable and easy on-ramp into community. Give it some thought.

The When

  • Wednesdays | 6:15 AM – 7:15 AM
  • We’ll officially “launch” on Wednesday, August 31st. This first Wednesday will be more of an intro/indoc type of deal. From then on out, we’ll cover a chapter a week, for 3 weeks, with the 4th week serving as a conversational takeaways session on the past section of the book we’ve just covered.

The Where

  • Physical Location: Chick-fil-A, Homberg Drive. The kind folks at the Homberg Drive Chick-fil-A have generously agreed to partner with us and let us use their community meeting room/space for the entirety of this group.
  • Virtual location: Slack. We are going to be streamlining comms through a private Slack channel (intentionally for confidentiality purposes) in the F3 Knoxville workspace. If you would like to be added to this channel, or if you have any questions, please shoot Steam a DM on Slack or an email at dhenson1160@gmail. There are more details about this journey through Winning the War In Your Mind together in our Slack channel. This is where our virtual HQ will be for the duration of this study/group.

Not much running

THE SCENE: 75⁰ and humid
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

Little Baby Arm Circles X10

Cherry Pickers X5
THA-THANG:

Mosey to Cedar Street

7’s down to cross walk

Burpees and Bobby Hurleys

Mosey across bridge

Flutter Kicks, Freddy Mercurys, CatalinaWineMixers, LBCs

10,20,30,40

Cross overs in between and back to start

MARY:
30 sec AL GORE

10 tempo squats

LBCs for time
COUNT-OFF & NAME-O-RAMA
Use the TAGS on right-side to record PAX (BE SURE TO INCLUDE YOURSELF) in attendance. Be sure to select the AO in CATEGORY above TAGS and then delete these notes!
CIRCLE OF TRUST/BOM:
You cant help anyone til you take time to help yourself
MOLESKIN:
Insert any personal comments, notes, devotion content, etc.
ANNOUNCEMENTS:
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.

Chasing Weighty Goals

THE SCENE: Just about perfect with low humidity and comfortable upper 60’s
WARM-O-RAMA:
PAX got to enjoy an immediate round of burpees as the QIC screwed up the F3 order; finished off with a round of SSHs, one tempo merkin, some tai fighters, and squatting Grady corns
THA-THANG:

Never ending pain circle… 4 stations (aka corners) with specific workout at each (1. CMU Squat Thrusters, 2. Alternating CMU Merkins, 3. CMU American Hammers, 4. CMU Kettle Bell Swings).  Start at 20 reps per corner in first round and drop by 1 rep in each subsequent round.  Perform exercise, sit down CMU and run a lap, rifle carry CMU to next station, rinse and repeat.

Overtime fun… mixture of murder bunnies, rifle carries, dock loading, and some curls to finish off before restocking those lovely cinder beauties.  (@Betty managed to run through his CMU doing a murder bunny… so we worked in a few burpees on the way back to the AO)

MARY:

Had time for a howler monkey circle as we closed out the sesh.

COUNT-OFF & NAME-O-RAMA
11 HIMs started and finished the beatdown

CIRCLE OF TRUST/BOM:
Setting goals… been thinking through my personal goals for the year and recent months and considering ways to improve my success rate.  Important to set S.M.A.R.T. goals (Specific, Measurable, Attainable, Relevant, and Time Bound).  But more importantly to share them with others to hold you accountable.  Dave Ramsey said that “a list of goals with no actions [or accountability] is just a wishlist”.  Encouraged the PAX to set goals, share them someone, and get after them!  Read Proverbs 21:5 “Good planning and hard work lead to prosperity, but hasty shortcuts lead to poverty.” NLT

Prayer Requests:  1) @Dumpster Dive and @Charmin wisdom to make some key decisions at their practice; 2) @Longnoodle having some personal challenges and needs widsom, strength, and discipline; 3) @Pom-Pom’s 1 month old daughter having a medical procedure today – healing and recovery

Highest of the Highs

THE SCENE: Pleasant morning, the moon was nice, but not discussed

F3 WELCOME & DISCLAIMER: Done quickly as the Q was running back from the car because he forgot his phone

WARM-O-RAMA:

Quick and easy warmup because AOQ decided that F3 workouts don’t need stretching/warmups… the QIC disagrees, so we met in the middle… 

SSH IC x20 | Cherry Pickers IC x5 | LBAC each way IC x10 

THA-THANG:

Mosey to Tennis Courts and partner up. Cumulative Dora with one partner doing exercises, while the other does TC suicides with just the end lines 

2 Rounds of: 

  • 50 Merkins 
  • 100 BBS 
  • 150 Squats 

2 Rounds of:

  • 50 Shoulder Taps 
  • 100 Tow Taps 
  • 150 Mountain Climbers 

Mosey to Rock Pile: 

3 Rounds of: 

  • 21s of Curls (7 from bottom to halfway, 7 halfway to top, 7 full curls) → At Rockpile
  • 10 Box Jumps → at Stonehenge 
  • 5 pull-ups → at Bathhouse 

2 Rounds of: 

  • 7 OHPress, 7 Tris, 7 Row → at Rockpile
  • Run up Bathhouse Ramp 
  • 10 Imperial Squat Walkers → at Bathhouse 

MARY:

Fellowship Mosey ™ back to AO (Equalizer Hack, a good Fellowship Mosey ™ that starts at 6:12 at the Bathhouse will finish at the AO at 6:15) 

COUNT-OFF & NAME-O-RAMA

14 HIMs; 0 FNGs 

CIRCLE OF TRUST/BOM:

Pay attention to when you are at your best. Don’t focus on times when you are down. Enjoy the highs and try to replicate them. 

ANNOUNCEMENTS:

IPC 2022 will take place on Mondays at The Equalizer. Blindside will Q all of the weeks and have modified workouts ready for those not wanting or willing to participate. If we need to start IPC workouts early, it will be announced on Slack Sunday night!

Ultimate Frisbee – A Game of Inches

THE SCENE: Felt like fall is finally in the air. A bit cooler and nicer
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

10 windmills, motivators from 5, mosey to the soccer field stopping at each stop sign for 4 T-Merkins
THA-THANG:
Game of Ultimate Frisbee played in the 18 yard box of the soccer field. Every time the frisbee hits the ground, everyone does 1 burpee (the throw offs are exempt).

When you score, Scoring team does 10 star jacks (to release excitement), and scored on team does 10 hand release merkins (to wallow in shame, lol).

MARY:
Run back to the AO stopping at each stop sign to do 4 jump squats with a midair twist. Little baby crunches for time. 

COUNT-OFF & NAME-O-RAMA
6 PAX

CIRCLE OF TRUST/BOM:
Goals. There was this interesting study I heard about where there were 2 AIs that were sort of like artificial financial advisors. There were real people in the study who were all competing in like a simulated stock market to increase their portfolio. The AIs were given similar but distinct goals. One was tasked with selfishly increasing the wealth of the artificial company it worked for. The other was tasked with increasing the overall wealth of their company and their clients. The selfish AI did a good job and actually got more wealth for it’s company than the other AI. But the other AI generated more wealth overall for itself and its clients.

So what? Well, for one, we need to think carefully about what goals we delegate out to AI to make sure they are ethical. But more importantly, thinking about our own goals. Are we setting good and noble goals for ourselves? Are we setting goals that are good for the people around us? How many degrees of people around us? How do we measure our success? The “wealth” we create for ourselves? Or the overall “wealth” we generate for our families, friends, and communities. I say “wealth” in quotes because I’m not just talking about monetary wealth. I’m talking about human flourishing. I think F3 gives us a good place to start. Do our Fitness, Fellowship, and Faith goals all align in such away that it helps us all flourish? Or are we guilted into things, or over commit ourselves in one area only to be come bitter and resentful in another important area?

One last thing. It was cool to observe on the field today that as both teams started to adopt a strategy the involved possessing the frisbee and waiting for a good short pass, they tended to reach their desired goal more. The Hale Mary passes worked a few times, but they more often failed. Let’s all lock shields together and help each other make small consistent steps in our goals.

MOLESKIN:
N/A

ANNOUNCEMENTS:
See Slack for a couple events on the 20th and for some Breakfast at Drifters and a Beer Mile coming up in September.