F3 Knoxville

Soccer the Drifter Way

THE SCENE: A thick fog set the perfect atmo for this crazy Mongolian throat music I found. Seriously, check it out.

F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
19 SSH, 20 Merkins, Soccer Warmup Run around the parking lot. Run to Soccer Fields stopping for T merkins and jumping squats at each stop sign (for safety)

THA-THANG:
Part 1 – Going For Distance.

10 cones. Farthest Cone marked with 10 reps, next closest 20, then 30…all the way to 100 which were like right in front of us. Kick the soccer ball as far as you can then sprint as fast as you can to it. The farther you kick, the lest reps you do when you return. Same with throwing the disc golf disc and dragging the weighted bag. This continued in cycles for about 20 min

Soccer Ball – Lunges
Disc Golf – Merkins
Weighted Bag – Big Boy Sit-ups

Part 2 – Scrimmage Match

Split into 2 teams and we played on a very small field (I brought small goals). 20 min match.

Scoring Team – 5 Star Jacks
Scored on Team – 5 Burpees
Out of bounds sidelines (all players) – 4 side crunch each side 10 min, then 2 T-Merkins each side for 10 min
Out of bounds goal lines (all players) – 3 Big Boy Sit-ups for 10 min, then 3 merkins for 10 min

The ball goes out of bounds a lot so we get some good work in.

MARY:
Run back to the AO. Then we got 20 Flutter Kicks, and LBCs until time. 

COUNT-OFF & NAME-O-RAMA
6 PAX. Loafers from down range. Great to have you all week!

CIRCLE OF TRUST/BOM:
Reading a book called “Living Fearless”. Highly recommend.

From what I can tell, at the core of the book is this concept of 3 different identities we can assume. The fake, the real, and the true.

The fake is the identity that takes the least faith to live in. It’s all the lies we accept about ourselves like, “I’m not good enough for X,” or “I’m just a nobody so it doesn’t mater what I do.”

The real identity is tricky, because it can sound very genuine, like repentance, but it just sort of stops there. It says, “Man, I looked at porn again this week and am really struggling to do better,” but it just says that, week after week.

The true identity is the one that takes the most faith to live in, and is the hardest to believe. It is the identity of what God made us to be. It’s a higher calling, and it’s something that can only be discovered and maintained through Christ and through careful dedication to the word and to honest prayer that seeks a true answer. One that helps us with our everyday activities.

I’m not doing the book justice, so just go read it. At first, the book rubbed me the wrong way, but now I see that I was being challenged on things I needed to be challenged on and now I see it was rubbing me the right way.

MOLESKIN:
N/A

ANNOUNCEMENTS:
Remember the events on the 20th. A charity race and a men’s dinner. check the slack.

Boise State Blue Dice

THE SCENE:  Foggy
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

SSH x20; Mountain Man Pooper x10; Imperial Squat Walker x10; Mosey loop around parking lot with High Knees, Butt Kicks, Frankensteins, and Side Shuffles

THA-THANG:

Partner up, one partner did step ups while other did what the dice directed then switch

  • rolled Blue Dice to see which exercises
  • if rolled a 1   15 pull ups
  • 2  15 big boys
  • 3  15 explosion merkins
  • 4  15 flutter kicks (4-ct)
  • 5 run to the church sign
  • 6  25 Smurf Jacks

MARY:

PAX Roulette

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:  

Word – John 3:16   After a stroke in June of 2021, I couldn’t remember what John 3:16.   I read it for the first time post stroke and God used that verse to overwhelm me with His presence.
MOLESKIN:
Insert any personal comments, notes, devotion content, etc.
ANNOUNCEMENTS:
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.

chocolate chip

THE SCENE:

Partly Cloudy Temperature Feels Like Humidity Wind Speed Wind Direction
88 ℉ 96 ℉ 63% 5.6 mi/h SSW

F3 WELCOME & DISCLAIMER.
Delivered as desired. I am not a professional.

WARM-O-RAMA:

Stretching with Cherry Pickers, Willie Mays, Neck Rolls.  10 Imperial Walkers.  Mountain Climbers.

THA-THANG:

On my phone is an app. Tiny Decisions. It is a spinning wheel that randomly selects an exercise and a rep count.

Mostly just run from shaded area to shaded area. Then spin the wheel and do what it says.

We did move along the walking path and do 2 burpees at each lamp post.
We did 11’s at one point that included Merkins and Squats.
And at the top of Cardiac, we used 5 lamp posts to do LBCs. Starting at 5 increasing by 5 at each post. (25 at last post.)

Then
We saw a little silhouetto of a man
Scaramouche, Scaramouche, will you do the Fandango?
Thunderbolt and lightning very, very frightening me
(Galileo) Galileo
(Galileo) Galileo
Galileo Figaro
Magnifico-o-o-o-o

So we headed back to the flag.

MARY:
Storm moved away so we did some Mary based on the spinning wheel.
COUNT-OFF & NAME-O-RAMA
14 Cookie Lovers.
CIRCLE OF TRUST/BOM:

Ode to Chocolate Chip Cookies

Patted into sticky spheres of tender delight and spotted with chocolate chips.
I watch carefully as they melt into the dough.
The smell of overpowering joy wafdes throughout my tickled
nostrils, and having to wait another second for them to cool
is anything but bearable.

All I can think as they rest on a plate before me is,
“They’re mine, ALL MINE!”
I grab one and let it explore my impatient
taste buds as it travels down the dark tunnel
and into a tomb of pure happiness.

Like a mother to a child, I hold you tight
(Into my stomach, that is). How can something
so small cause so much explosive
excitement to travel through my veins?
Chocolate chip cookies are little bites of heaven.

 

So, Today (August 4th) is National Chocolate Chip Cookie Day.

  • Ruth Graves accidentally creates the first-ever chocolate chip cookie. She’s working at an Inn in Massachusetts called Toll House.  Cookie creation created the Toll House Company
  • She sold her recipe to Nestle for a lifetime supply of cookies.
  • 1963 Chips Ahoy debuts
  • 1991 Ben and Jerry’s releases Chocolate Chip Cookie Dough ice cream.
  • 1997 Chocolate Chip Cookie is named official cookie of Massachusetts.

Other Facts

  1. It Was First Called The Chocolate Crunch Cookie
  2. Chocolate chips never melt because they have less cocoa butter than chocolate bars.
  3. The Chocolate Chip Cookie is America’s most popular cookie.
  4. The first chocolate chip cookie was the size of a quarter.
  5. A person eats around 35,000 cookies during their lifetime.
  6. There are 7 billion Chocolate Chip Cookies eaten in the United States every year, with about 50% of those homemade cookies.

COOKIES ARE GOOD FOR THE SOUL

Seriously, is there anyone out there who doesn’t love cookies?

There are so many options and varieties. One of the absolute best things about cookies is the sheer variety.

They’re perfect for on the go. Have you ever tried to take a piece of cake home from a restaurant or pack an ice cream cone in your lunch? It’s not so easy.

Their designs will make you smile  Cookies come in all shapes, sizes, patterns, and colors.

They will help you make friends

There’s nothing better than a warm cookie right out of the oven

You can feel like you’re eating something healthy (sometimes)

Cookies and milk will remind you of your childhood

 

Cookies – and specifically for me, Chocolate Chip Cookies represent life as a kid and the fun times I had specifically with my mom and dad.  Eating them with my dad.  And then baking and then eating with my mom.  The cookie jar is quite important piece of equipment in my parents kitchen.  As the poem above says, they are a little bites of heaven.  As you go through your day, embrace those ‘little bites of heaven’.  Whether in a chocolate chip cookie or what ever.

Welcome FNG – Steve-O

MOLESKIN:
For Andrew and his battles to find a better path.  And for all the sick and suffering.  For the unsaid prayers in our hearts.

ANNOUNCEMENTS:

August 6th workday 7AM – Cerebral Palsy Center.

Ropes and Bells

THE SCENE: Steamy
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Windmill x 10 4ct, Cherry Pickers x 7 4ct, Tempo Squat x 10, Temp Merkin x 10, Imperial Squat Walker x10
THA-THANG:
E2MOM Ropes and Bells (End at Ropes and Broad Jump to Beginning)

At 30 minutes and at 38 minutes 2 min “Recovery” Run

Lane 1 Left

  • Rope Wave
  • Swing (30 lb Kettlebell)
  • CMU Row
  • Kettle Bell OH Lunge
  • Burpee

Lane 2 Right

  • Rope Outside Waves
  • Sandbag Goblet Squat
  • CMU Row
  • Kettle Bell OH Lunge Right
  • Burpee

MARY:
Ring of Fire- Hollow Hold with 20lb Ruck Plate Pass
COUNT-OFF & NAME-O-RAMA
Butterfingers, Cropdust, Loafers, Halfday, Smuggler, Shrimp Net, Pinnochio, Veep
CIRCLE OF TRUST/BOM:

I want to leave you guys with a simple mantra today.
Amor Fati
Latin phrase meaning : love of fate : the welcoming of all life’s experiences as good

Basically, it didn’t happen to you, it happened for you. Make something of it!

“A fire turns everything into fuel and brightness.” — Marcus Aurelius

ANNOUNCEMENTS:
Saturday Clown car to cerebral palsy center workday.  Leaving at 5:30 am from the Arsenal (Waffle House on the Way?)

Borrowed Ethos

THE SCENE:  73 and clear.
F3 WELCOME & DISCLAIMER:  Administered faithfully, even though the PAX were eager to get started.
WARM-O-RAMA:

  • SSH
  • KCP
  • LBAC F&B
  • Mosey
  • Tempo Squat
  • Mountain Climbers

THA THANG:

Mosey to the Rock Pile.  Toys are set out in a circuit.  Visit each station for 50 seconds, switching with the timer.  No rest in between.  Keep track of your total number of reps.

  1. Tire hit
  2. Goblet squat
  3. Ball Slams
  4. Jump rope
  5. Battle rope alternating waves
  6. Thrusters
  7. Stack squat
  8. CMU swings
  9. Heavy Lunges
  10. Curls
  11. Bench Press
  12. Single Arm Row (Left)
  13. Pull ups
  14. Hanging Leg Raises
  15. Mountain Climbers

Mosey recovery.

Round 2:  Flip the cards.  Can you beat your total number of reps from Round 1?  Exercises were;

  1. Tricep extensions
  2. Tire flip
  3. Jump rope (double under)
  4. Slam ball launch
  5. Blockees
  6. Battle rope slams
  7. OHP
  8. Plyo merkins
  9. Heavy Al Gore
  10. Good mornings
  11. Single Arm Row (Right)
  12. Farmer Step-ups
  13. Hanging Leg Raises
  14. Pull ups
  15. Flutter kicks

MARY:

5 minutes of Mary – dealer’s choice

COUNT-OFF & NAME-O-RAMA

Me and 11 of the best men I know

CIRCLE OF TRUST/BOM:

The United States Coast Guard tracks its lineage back to August 4 of the year 1790, when acting on the recommendation of then-Secretary of the Treasury, Alexander Hamilton, Congress established the Revenue Marine and authorized the construction of a fleet of ten small ships, whose responsibility would be enforcement of our nation’s first tariff laws.  In the early 20th century, that organization would merge with the U.S. Lifesaving Service to form the U.S. Coast Guard, dedicated to saving life at sea and enforcing our nation’s maritime laws.  On this, the birthday of the Coast Guard, we drew our inspiration from that organization’s Ethos.  The United States Coast Guard’s Ethos is this:

  • I am a Coast Guardsman.
  • I serve the people of the United States.
  • I will protect them.
  • I will defend them.
  • I will save them.
  • I am their shield.
  • For them I am Semper Paratus (“always ready”)
  • I live the Coast Guard core values.
  • I am proud to be a Coast Guardsman.
  • We are the United States Coast Guard.

When your life’s purpose is outside of yourself (and bigger than yourself), living purposefully requires self-sacrifice.  To be a high-impact man, we are called to self-sacrifice and to live not for ourselves, but for others.  Within F3, we say “Live Third”, which is to “consistently and deliberately place oneself behind Creator and Community”.  God, then family, then me.

Philippians 2:3-4, “Do nothing out of selfish ambition or vain conceit. Rather, in humility value others above yourselves, not looking to your own interests but each of you to the interests of the others.”

I frequently struggle with this, but this morning shared a recent victory.  Tomorrow, we close on a new home.  We’ve been looking for almost 2 years and the reason it has taken so long is 100% me.  The reasons we started looking for a new home were, 1) to have more bedrooms so we could become a foster family, and 2) to be closer to the activities for my wife and kids.  I then layered on top of that short list ALL my interests; a pool, a workshop, the right “look”, a short commute…me…me…me.  I lost track of our original two objectives and became consumed with my own interests.

About a month ago, the reality of my selfishness hit me like a falling ton of bricks and I vowed to set my long set of “wants” aside.  So, when my wife brought me a listing that she wanted to see, I said, “go and see it, I’ll watch the kids”.  When she came home and said it would work for us and wanted to make an offer, I agreed without stipulation.  We offered…they accepted…we’re moving.  It’s not exactly the home I would have picked for us (which, BTW, probably does not exist) – but it is perfect for what the family needed.  After 2 years of thinking and acting selfishly, I was finally able to Live Third and put their interests ahead of my own.

In homage to the Coast Guard, we borrowed their ethos and re-purposed it for application in our lives.  We substituted “husband” and “father” into that Ethos – and it made a pretty good operating standard for Living Third. 

  • I am a father. I am a husband.
  • I serve my family.
  • I will protect them.
  • I will defend them.
  • I will save them.
  • I am their shield.
  • For them I am Semper Paratus
  • I hold myself accountable to high values.
  • I am proud to be a father. I am proud to be a husband.

BB Reader,
In what ways are you putting your interests ahead of your family’s interests?
How can you practice Living Third this week? 

MOLESKIN:

  • Nice to have Chit Chat from downrange again!
  • Ocho is crushing it!  Keep it up!
  • What?!?  Nobody beat their score from Round 1???
  • Missing you, Snaggletooth!

PRAYERS / ANNOUNCEMENTS:

  • Workday this Saturday
  • Family Workout this Saturday
  • Shield Lock Pool Party this Saturday
  • Prayers for Tuba and Boy George