F3 Knoxville

[crossroads-vls] Foundation/Disruption F1

AO: crossroads-vls
Q: Otis
PAX: Natty, Mountain Ice, Spellcheck, Mooch, Herbie, Otis
FNGs: None
COUNT: 6
WARMUP: Prayer and Greetings

THE THANG: F1 Disruption
Disturbance to the Status Quo

Socratic
– What do leaders do?
– What effect does leadership have on the status quo?
– Is there a common characteristic shared by leaders who leave a legacy?

Leading people to action against the status quo brought up a few key questions:

– How can you visualize and know where you are to go?
– What does it look like to describe it?
For both of these: see a need or problem; devise a solution or witness an advantage taken by others. You have to answer the why and how yourself first to be able to properly communicate the benefit.
– What are some examples of a status quo that you have recognized that needs disrupting? (Commitment, idleness, flesh/not living 3rd, not having love, complacency, loving and forgiving yourself, comfort and convenience)

Big focus on love: Without love, disrupting the status quo isn’t leading, more of being a critic(jackass as Borg would put it).

It is very important to commit to study and application of the reason behind your disruption to better communicate it to others.

Spur
– Leaders influence movement to advantage
– Because it induces movement, leadership causes Disruption
– A great Leader’s legacy is built on love

MARY: Focusing on 1 Get Right chapter a month this year, the month of January is DRP. This is in addition to regularly covering each chapter a week in order. At the beginning of the month, read the month’s chapter and come up with a measurable challenge to help you apply it and make it a habit.
Example: Mine for this month is getting up immediately when my alarm goes off. Seems small but I think has big implications. Starting off with the DRP(Daily Red Pill, the choice of the hard, true life of the HIM) straight out of bed helps the rest of my day. I’m not rushed, can make my lunch, make coffee, help my wife, read, pray, etc. Compared to rushing, forgetting things and speeding to my destination.

ANNOUNCEMENTS: Come up with a DRP challenge for yourself.

COT: Whole Thing

10 Simple Things….

AO: asylum-am
Q: Cinco (Scott McGuire)
PAX: Cinco (Scott McGuire), Cat Gut (Mike Davis), Gibbler, Double Wide, Jacob Hackney, Hands, Matlock (Bill Maddox), Suds, Tropicana, Monk
FNGs: None
COUNT: 10
WARMUP:

Side Strattle Hops
Stretching

THE THANG:

Jog to the Cloud

2 Rounds

1. Merkins with CMU 30
2. Pull Ups 10
3. Thrusters 20
4. Big Boy Sit Ups 20
5. Bear Crawl ~ 100’
6. Burpee Broad Jump ~ 100’
7. Sprint ~ 200 yds

MARY:

Pickle Pounders X 20
Monkey Humpers X 20
Superman’s X 20
40 Merkins
Boat Canoe w/ Catgut
Selected exercises from Matlock, Hands, and Gibbler

ANNOUNCEMENTS:

COT:

10 Things That Don’t Take Talent

1. Effort
2. Attitude
3. Energy
4. Body language
5. Listening
6. Preparation
7. Coachability / Teachability
8. Work ethic
9. Focus
10. Consistency

We don’t control outcomes we control inputs.

“Let us not grow weary of doing good, for in due season we will reap, if we do not give up.” — Galatians 6:9

2026.1

AO: asylum-am
Q: Hands
PAX: Hands, Matlock (Bill Maddox), Farley
FNGs: None
COUNT: 3
WARMUP:Stretching, SSH, butt kickers and hi-knees

THE THANG:AMRAP of 5 CMU exercises for 1 minute, take a mosey ending at the cloud, 5 AMRAP body weight exercises for 1 minute, mosey again but ending at AO, repeat

MARY:Contrarily did not show

ANNOUNCEMENTS: Happy New Year! Make a goal or two for yourself.

COT:Let the Lord reveal himself to you in new and unexpected ways.

[juco-rush] Speed work at Rush

AO: juco-rush
Q: Erector
PAX: Data, Dart Gun, Anchorman, Wagon Wheel (John-Mark Chesney), Natty, Erector
FNGs: None
COUNT: 6
WARMUP:
Run to HVAC track
THE THANG:
200, 200, 400 repeats times 5, each with a 200 recovery. Shorter repeats bring faster paces!
MARY:
Cooldown run back to JUCO.
ANNOUNCEMENTS:
See JUCO BB
COT:
See JUCO BB

[halls-otb] RUCK’em if you got’em

AO: halls-otb
Q: Spellcheck
PAX: Otis, Gmail, Herbie, Sam, Mic Drop, Spellcheck, SirGoony, RizzE
FNGs: 2 SirGoony, RizzE
COUNT: 7
WARMUP:
First step

THE THANG:
Moseyed to the high school, up the bleachers a time or two, out the back over the elementary school, headed down the greenway back to the AO.
MARY:

ANNOUNCEMENTS:
Nope

COT:
Life abundantly is an option, do you want it, will you opt-in?

“The thief comes only to steal and kill and destroy. I came that they may have life and have it abundantly.”
‭‭John‬ ‭10‬:‭10‬ ‭ESV‬‬

“So Jesus said to the twelve, “Do you want to go away as well?” Simon Peter answered him, “Lord, to whom shall we go? You have the words of eternal life, and we have believed, and have come to know, that you are the Holy One of God.””
‭‭John‬ ‭6‬:‭67‬-‭69‬ ‭ESV‬‬


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