F3 Knoxville

You Need to Let Go to Take On Something New

AO: asylum-daybreak
Q: CRISPR (David Smelser)
PAX: Choir Boy (Kenny Saffles), Veggie (Rylen Huddy), F6 (Tim Pope), lebowski, Matlock (Bill Maddox), Lulu (Greg Huddy), CRISPR (David Smelser), Dung Beetle (Scott Kimsey), Brick (Chris Tittle), Swimmies (Nathan Chesney), Qbert (Bob Buckner), Jumbo(Carter Dickens)
FNGs: None
COUNT: 12
WARMUP: SSH, cherry pickers, rockettes, this and that, imperial walkers
THE THANG:

25x step up, pull up, dip, incline merkin, rocky balboa, SSH, imperial walker, squat, then 20, 15, 10, 5

LT Dan down the parking lot, then merkins up the dragon, some squat ring of fire, imperial walkers down the dragon, core 4 around the parking lot, and ending with some rounds of William Wallace.

ANNOUNCEMENTS: 2nd F at Abacas tonight, choir boy family travels

COT: I’ve been struggling with Heroic Individualism as defined by Brad Stulberg. My intent had been to do Words based on his book The Practice of Groundedness, but life got in the way and couldn’t prepare a Word for this Q. Actually, heroic individualism got in the way. I had an opportunity to do some professional development that would be amazing and a big resume builder. But it’d be a huge commitment and require a massive amount of time. My wife and I chatted and she asked what I’d have to give up to take something like that on? What’s less important in my life right now that I could replace it with this opportunity? Her, the kids, work, F3, church, etc? Turns out she’s right and I have no more time to give, or at least that much time for that level of commitment.

Everything has an opportunity cost. Taking something on might mean not taking something on lad or perhaps having to let go or step back from something you’re already doing. There is only so much time available to you, so while you may want to take on all the amazing opportunities that come your way, but choose wisely so you don’t over burden yourself to a point you’re half doing everything and losing focus on those things that matter most.

Pre Workday Beatdown

THE SCENE: Cooler morning, partly cloudy. Very nice.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

15 Side Straddle Hops

5 Cherry Pickers

10 windmills

10 baby arm circles each way

Little bit of this and that

5 burpees

THA-THANG:

Mosey to the Caribbean:

Circling fully around doing exercises listed starting at 5 and then adding 1 each island going around the full circle.

  • Bobby Hurleys
  • Big Boys
  • Merkins
  • Squats
  • Flutter Kicks
  • Plank Jacks

Head back towards AO and everyone grab a coupon and gather around the flag. Do 25 together of each exercise:

  • Overhead press
  • Rows
  • Squats
  • Curls

Head to Pavilion. Do 11s, 7s, 5s, whatever needed for time. Exercises are table pullups in pavilion and step ups/jump ups at the playground.

MARY:
Finished on 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:

Recently came back from a long road trip seeing the country, it was something I have long wanted to do and hoped at least one kid would be interested enough to do it also. This was something my parents never did with me and I wanted to be better and give a bit to my kids that my parents didn’t give to me. I also am getting no younger and didn’t want to run out of time by saying I will get there eventually.

Basically my message is close to something I shared with the PM group before heading out on this trip, but just to pick something this summer you have long wanted to do, whether it be a trip some thing local, or even something you wanted to try and do it. Answer the challenge this summer and do it. Share it with your kids or a loved one if you can and just do it. Don’t wait.

MOLESKIN:
Insert any personal comments, notes, devotion content, etc.
ANNOUNCEMENTS:
Lakeshore workday was following this workout. Dragon boat race coming up on 6/17