F3 Knoxville

Category: Asylum AM

Founding AO

ShamPain Toast at the Asylum

THE SCENE: Mid to upper 50s, sunny, beautiful
F3 WELCOME & DISCLAIMER Check. 
WARM-O-RAMA:

-20 Side Straddle Hops (4-ct), in cadence

– 10 Cherry Pickers (4-ct), in cadence

– 20 Imperial Walkers (4-ct), in Cadence

– Bolt 45s

THA-THANG:

MOSEY to open, low-lying field near north entrance.

SHAMROCK of PAIN!! FOUR (THREE) CORNERS : There will be three sets of cones set up in diamond formations, somewhat reminiscent of a shamrock…  Hmm.  Imagine that.

We will split up and move through the Shamrock of Pain and do the exercises on each cone. Rinse and repeat each leaf.  We did 1/2 the number of reps about 3/4 of the way through to save time.

First “leaf” (Bear Crawl between posts)

    • 10 Burpees
    • 20 Merkins,
    • 20 Carolina Dry Docks

Second “leaf” (Hop between posts)

  • 20 Big Boy Situps
  • 20 American Hammers (4-ct)
  • 20 Hello dollies (4-ct)

Third “leaf” (Lunge between posts)

    • 20 Smurf Jacks
    • 20 Iron Mikes (each pair of legs = 1)
    • 20 Tempo Squats

MOSEY along path adjacent to Northshore to EVEREST

  • EVEREST PYRAMID :
    1. Run 3/4 way up Everest to big tree, at the bottom do the following:
      • 10 Tempo Squats
      • 10 Tempo Squats, 10 Mountain Climbers (each pair of legs = 1)
      • 10 Tempo Squats, 10 Mountain Climbers, 10 Diamond Merkins
      • 10 Mountain Climbers, 10 Diamond Merkins.
      • 10 Diamond Merkins

Go over Everest and Mosey to AO

MARY:

  • Flutter kicks
  • Boat/canoe
  • Ring of Fire Merkins (had to stop after 4 reps because we were out of time)

COUNT-OFF & NAME-O-RAMA
11 Men, including one FNG, Shane (forgot his last name, sorry!) who we named Shakespeare.

CIRCLE OF TRUST/BOM:

Leadership Shamrock .  I read an article in the Harvard Business Review recently about Leadership.  Creating Trust is a critical component of being a leader. The level of trust is the #1 factor for how people rate the effectiveness of a leader.  How can you follow or take direction from someone you can’t trust?  A huge study was performed that looked at data from 360 assessments of 87,000 leaders. The objective was to identify “clusters” of traits that are most often the foundation of trust.  The researchers performed correlations and factor analysis statistical tests on the data to “group” the characteristics that most strongly influence the level of trust in a leader.  There were three primary factors (kind of a “Leadership Shamrock” that can be used to reinforce trust principles similar to how St. Patrick used the shamrock to describe the Holy Trinity) that were commonly grouped as most important for engendering trust among others.

  1. POSITIVE RELATIONSHIPS
  • Stays in touch on the issues and concerns of others.
  • Balances results with concern for others.
  • Generates cooperation between others.
  • Resolves conflict with others.
  • Gives honest feedback in a helpful way.
  1. GOOD JUDGMENT/EXPERTISE (how well informed and knowledgeable you are)
  • They use good judgement when making decisions.
  • Others trust their ideas and opinions.
  • Others seek after their opinions.
  • Their knowledge and expertise make an important contribution to achieving results.
  • Can anticipate and respond quickly to problems.
  1. CONSISTENCY (do they walk their talk and do what they say they will do)
  • Are a role model and set a good example.
  • Honor commitments and keep promises.
  • Follow through on commitments.
  • Are willing to go above and beyond what needs to be done.

Additional take-home messages of the study:

  • You don’t have to be outstanding at all these to be an effective leader, just strong/above average. Being below average in any can destroy trust.
  • RELATIONSHIPS the most important of the three.  Perhaps people understand that leaders can’t know EVERYTHING, and that some inconsistency is to be expected.  But once Positive Relationships are damaged, every other aspect of trust suffers.
  • Think about which of these three you are weakest at, and then work to improve that area.

MOLESKIN:
Prayers for Pusher’s mother, who is very ill.

ANNOUNCEMENTS:
F3 Convergence is the last Saturday of the month.  Sign up on the Calendar!

Around We Go

THE SCENE: Clear and cold, around 34 degrees at circle up
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Hit the baseline 10 SSH on 4CT mosey to other end of lot repeat SSH and mosey back

baseline 8 windmill on 4ct mosey to other end of lot repeat windmill and mosey back

baseline 10 tempo merkin mosey to other end of lot repeat merkins, michael phelps and mosey to station 1

THA-THANG:

5 Station Loop

Station 1-CMU Corner (20 Curls and 20 Overhead Press)

Mosey to bottom of little hill, Bernie up, left on Dragon Tail half way down Station 2 (10 burpees)

Mosey to Station 3 at crosswalk (20 Squats/15 4ct Mtn Climbers)

Mosey to Playground for Station 4  (10 Step ups and 20 BB’s)

Mosey to Station 5 (20 rows/20 Dips)

Rinse and repeat. Goal was getting in 3 loops

 

 

MARY:
Insert information about any additional post-THANG work (if applicable).
COUNT-OFF & NAME-O-RAMA
3 HIM’S in the gloom this morning Hands(Respect), Dinger, and Rainbow
CIRCLE OF TRUST/BOM:
Patience and waiting on God to work.  We as a society have lost the capacity to wait for anything.  Challenge of allowing God to work in our lives and work his plan.  Letting his will for us be our desire and having the faith to let that work out on his time, not ours.
MOLESKIN:

ANNOUNCEMENTS:

Honor Over Status

THE SCENE: Clear, temps in 30’s.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
20 Side-straddle Hops, 10 Rockettes, Right and Left Leg Stretch, 10 Windmills, 7 Baby Arm Circles forward and backward, 7 Wide Arm Circles forward and backward
THA-THANG:
Mosey to sidewalk trail that leads off of northernmost parking lot.  We will do 14’s all the way to where the trail intersects with the entry road near the northern gate of the park.  For the 14’s we will bear crawl on light, run four lights, then lunge one light and run four lights the entire trail to the roadway.

We will next do 20 Hello Dollies as a group.

Go across street and we will start Nickel, Dime Quarters on the trail, going past Mt. Everest and until the trail hits the road going out the western gate of the park.  For the Nickel, Dime, Quarters we run one light and stop to do 5 of an exercise.  We next run two lights and stop to do ten of the exercise.  We then run five lights and stop to do 25 of the exercise.  We repeat the pattern with the other listed exercises.  The exercises are as follows:

  • Squat jumps
  • Merkins
  • Big Boy Sit-ups

Mosey up roadway from west entrance, heading east.  Stop by hill near stop sign.  We will do sevens from the bottom of the hill up.  We will start with one Shoulder Tap (each shoulder) on bottom of the hill and six Burpees on top of the hill.

Mosey to grassy area across road from outdoor chapel.  As group we will do 20 American Hammers.

Mosey to ball field closest to entryway of the Northern Ballpark.  We will break into two teams and relay around the ball field, each man running once around the bases.

Mosey to CMUs at northern ball park parking lot.  We will do following exercises with CMUs then Bernie Sanders to other curb of parking lot and sprint back between each listed exercise.

  • 20 Overhead presses
  • 20 Curls
  • 20 Rows
  • 20 Bench Presses
  • 20 Curls while sitting
  • 20 Triceps while lying on back

Next, we will lunge with CMU’s across parking lot stopping at every other parking space to do 5 incline merkins with hands on CMU.  We will then mosey back, stopping at every other parking space to do 5 dips with hands on CMU.

Mosey back to AO

COUNT-OFF & NAME-O-RAMA
Seven men, no FNG’s.
CIRCLE OF TRUST/BOM:

Jesus is speaking in the following verses from Matthew 23: 5-12.  He starts out talking about the Pharisses:

They do all their deeds to be seen by others. For they make their phylacteries broad and their fringes long, 6 and they love the place of honor at feasts and the best seats in the synagogues 7 and greetings in the marketplaces and being called rabbi[b] by others. 8 But you are not to be called rabbi, for you have one teacher, and you are all brothers.[c] 9 And call no man your father on earth, for you have one Father, who is in heaven. 10 Neither be called instructors, for you have one instructor, the Christ. 11 The greatest among you shall be your servant. 12 Whoever exalts himself will be humbled, and whoever humbles himself will be exalted.

I thought of these verses in light of the recent news about the college admission scandals.  You have probably heard the news.  Investigators have been investigating and are planning on prosecuting many people across the nation, mainly parents of students, who have used all kinds of means to fraudulently get their children into elite universities.  The fraud has come in all kinds of forms such as:  paying off proctors to change the answers on ACT or SAT tests students took so that they would have higher scores or paying off coaches to have students admitted as a certain kind of athlete (e.g., volley ball player) when the student was not actually a ball player.  In many of the cases, the students weren’t even aware their parents were paying others off to get them into the school.

The reasons for the fraud varied but often seem to relate to status.  These students were usually not dumb people.  They could have made it into a large number of colleges.  But their parents wanted them to be in ELITE colleges.

We live in a society where status has become an Idol for too many people.  In the process, people forget what true dignity is all about.  Men in our nation need to understand, to become ensconced in, to be fed on honor, valor, respect, and dignity.  They need to be surrounded by men who reflect those virtues.  That is one of the things I love about F3.  I am surrounded by brothers who are working hard to become models of those concepts.  The F3 philosophy, the F3 lingo reflects those virtues and although we admit to falling short of being perfect, our brothers strive to achieve those virtues.  Let us keep striving.  Let us be role models and leaders in a society that needs, that aches to have those virtues lived out by its leaders.

MOLESKIN:
Insert any personal comments, notes, devotion content, etc.
ANNOUNCEMENTS:
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.

Busy Bees at the Asylum

THE SCENE: Cloudy and a bit cooler than expected, high 40s

F3 WELCOME & DISCLAIMER 

Check.

WARM-O-RAMA:

Squat hold – 15 seconds

– Motivators (5 count, decreasing)

– Squat hold – 30 seconds

– 10 Cherry Pickers (4-ct), in cadence

– Squat hold – 45 seconds

– Little of this, little of that (arm stretches) + Michael Phelps

– Squat hold- 60 seconds

THA-THANG:

Mosey to edge of field by the new bathrooms.

  • Catch Me If You Can!
    • Partner #1 Bernie Sanders, Partner #2 does the exercise then sprints to catch Partner #1. When he does, they reverse rolls.  Go the width of field and back.  Exercises:
  1. 5 hand-release merkins
  2. 5 Burpees
  3. 5 Carolina Dry Docks
  4. 5 Bobby Hurleys

MOSEY to bottom of the first hill that comprises Pickett’s charge.

  • Hill runs . One partner will do slow shuttle runs in the holding pen while the other partner does the hill run and exercises at the top. Then he will run back down and switch off with partner.
    • Do both exercises @ 5x/10x/15x during the three reps per Round  Do planks after each round until 6 catches up.
      • Round 1: Big Boy Sit-ups/American Hammers (4-ct)
      • Round 2: Smurf Jacks/Iron Mikes (4-ct)
      • Round 3: Carolina Dry Docks/Burpees

Mosey to AO.

MARY:
Hello Dollies, 25, 4-ct IC, Flutter kicks, 25, 4-ct, IC, Homer/Marge, 4-ct up and down

COUNT-OFF & NAME-O-RAMA
5 Strong.

CIRCLE OF TRUST/BOM:

I just came off the busiest 2 months of my professional life. Late nights, early mornings, so many things to do that you can’t sleep, late-hour frustrations and challenges, getting so lost in spreadsheets that your head spins.  A week or so ago my brother sent me a joke when I blew off talking to him for the millionth time. He was being a sarcastic smart-#@!, but the words hit home: “Maybe One Day, I’ll be what you need. But don’t wait too long… because the day you want me, may be the day I’ve finally given up…”.  I was also reminded of the song Cats in the Cradle by Harry Chapin, which is a cautionary tale about a father who is too busy to hang out with his son, and then later in life, realizes that his son has “grown up just like him” and doesn’t have the time or inclination to spend precious moments with his aging dad.

We all go through periods of our life when we are strung out, busy, have too many responsibilities, etc. But take 10 minutes to call someone you love, talk to them, ask them how THEY’RE doing, connect with the people you care for.  Don’t give them a reason or an excuse to give up on you.  Sometimes they’re gone for good.  And above all, don’t forget God during times of stress and fatigue. Take the time to say a prayer, thank Him for the blessings in your life, and ask for strength to finish the task at hand. Philippians 4:6-7 says, “Do not be anxious about anything, but in every situation, by prayer and petition, with thanksgiving, present your requests to God. And the peace of God, which transcends all understanding, will guard your hearts and your minds in Christ Jesus.” We must be intentional about making time to rest in Jesus. Take a few moments when life starts to feel overwhelming and take solace in God’s everlasting love.  Deadlines at work will come and go. God is eternal.

MOLESKIN:
Continued best wishes for Pinto’s and Jinxy’s dad’s continued recuperation.

ANNOUNCEMENTS:

CMU HIITs

 

THE SCENE
20 and clear

Welcome & Disclaimer

 

THE THANG
COP
SSH 4ct x30 IC
Dive Bombers x15 IC
Tempo Squats x15 IC
Arm Circles Forward x12 IC
Arm Circles Backward x12 IC
Cherry Pickers 4xt x10 IC
Run 1 lap and line up along the curb

 

Jelly Legs
The PAX does the following together:
R1: 10 sec hold squat, 10 squats, run to far curb do 5 Merkins, run back
R2: 20 sec hold squat, 20 squats, run to far curb do 10 Merkins, run back
R3: 30 sec hold squat, 30 squats, run to far curb do 15 Merkins, run back
R4: 40 sec hold squat, 40 squats, run to far curb do 20 Merkins, run back

Mosey to CMU pile and grab a CMU then Switzer on Q.

 

HIIT Triangle
This routine uses three (3) stations with three (3) strength movements that include an Upper Body, Lower Body, and combined Upper & Lower Body and one (1) cardio move at the end of each round. The timing for each set is as follows:

  1. Strength Move #1 – 40 Seconds / 10 Sec transition
  2. Strength Move #2 – 40 Seconds / 10 Sec transition
  3. Strength Move #3 – 40 Seconds / 10 Sec transition
  4. Cardio Move – 60 Seconds

60 Second transition in between each station.

Stations are as follows:

Station #1
SM 1: Curls w/ CMU
SM 2: Forward Lunges w/ CMU
SM 3: Squat Thrusters w/ CMU
Cardio: High Knees

Station #2
SM 1: Bent Over Rows w/CMU
SM 2: Sumo Squats w/CMU
SM 3: Deadlift into Upright Row w/CMU
Cardio: Mountain Climbers

Station #3
SM1: Over Press w/CMU
SM2: Side Lunges w/CMU
SM3: CMU Swings
Cardio: SSH

Rinse and Repeat

After 2 rounds circle up for MARY.

 

MARY
Flutter Kicks 4ct x30 IC
American Hammers (4ct) – x20 IC

 

COT
Number off and Name-O-Rama – 13 PAX

 

BOM
Tend Your Field
“We, however, will not boast beyond proper limits, but will confine our boasting to the sphere of service God himself has assigned to us, a sphere that includes you.” – 2 Cor 10:13

In the middle of this verse is a word we cannot see because it is hidden behind the English translation. It is the word metron, the Greek word Paul used in his original letter. It means “a measured space.” Even those of us who don’t read Greek can see that the word metron is related to our English word meter, a unit of measure. I think the right English word for metron is “field.” This makes the most sense of what Paul is trying to tell us.

Paul was saying three things to the Corinthians. First, God had assigned a field to him. Second, that field—like all fields—had boundaries. Third, that field contained everything for which God had given Paul responsibility. Paul was clear about where his lines of responsibility fell. He knew that the Corinthians were in his field of responsibility. The assumption is that he could have named other cities or people who were not his responsibility.

Now, I believe that what is true of Paul is also true of you and me. For every season of your life, God has given you a field to tend. That field is comprised of the people, things, and priorities God has assigned to you. Your job is to know your field, protect your field, and make sure that everything in your field flourishes according to the will of God.

This is what separates noble men from mere males. What summons true masculinity from the soul of a man is his decision to tend his God-assigned field with his God-given gifts for the glory of God and the good of others. That’s when a man steps up. That is when he starts to draw on the resources of great manhood that lay dormant within him.

This doesn’t mean that manhood is all duty. It doesn’t mean that manhood is all drudgery and responsibility. It does mean that a man sets himself upon the path of noble manhood the moment he resolves to tend the field God has given him for each season of his life.”

Stephen Mansfield, Building Your Band of Brothers

Three questions to reflect on:

  1. What are the boundaries of you field?
  2. How healthy is your field?
  3. What do you need to do TODAY to tend to your field?

 

Submitted by Cap’n Crunch