F3 Knoxville

Category: The Dog Pound

Fascination Development

THE SCENE: Cloudy with lingering showers, 72 degrees

F3 WELCOME & DISCLAIMER

WARM-O-RAMA:
15 SSH
5 Cherry Pickers
10 Tempo Squats
10 Tempo Merkins
10 Baby Arm Circles
Quick Stretch

THA-THANG:
Mosey to base of Dwayne
11’s up to turn
Burpees and Man Makers
Called an audible 20 minutes in

Mosey to Backbone
2x Muscle Up or Pull Up
5x Squat Jump
Burnie Sanders to top of Matterhorn
3x Burpee
Mosey to Backbone
Rinse and Repeat

Mosey to Little Everest
AMRAP – 10 mins
5x Squats
Bearcrawl to top
5x Merkins
Crabcrawl to bottom
Rinse and Repeat

Suicides to Cory Hill
2x Merkins every parking line

MARY:
Mosey to AO
Mary

COUNT-OFF & NAME-O-RAMA
Waxjob, Mayberry, Smoky, Goat Dish, Earmuffs, Biscuits

CIRCLE OF TRUST/BOM:
Our company looks to hire people that have a curiosity for buildings and how buildings are put together.  Imagine going to a doctor and finding out the doctor doesn’t have a curiosity for how the body works.  I’m not sure I’d want that doctor working on me.

I had an employee one time that was young and new.  We gave her a project to design with wood and she didn’t know the size of a 2×4.  Was a startling revelation that she was designing a building with material she didn’t even understand.

This brings me to the below quote that I just found.
People in organizations need to develop a fascination for what doesn’t work. @kenblanchard #leadership

Just like having curiosity in life, everyone should have a fascination for what doesn’t work.  Having this fascination may lead you down a path where you find a solution.

ANNOUNCEMENTS:
Painting for Cardinal’s wife in Karns on Saturday, 3/18
Shovel flag building workshop – tentatively scheduled for 4/1/23.  More details to follow.

Pray for MC (Mary Claire) as she continues to battle stage 4 cancer.  The prognosis is not good.

God’s Plan is Greater than Our Understanding

THE SCENE: crisp and cool, 49 degrees
F3 WELCOME & DISCLAIMER
WARM-O-RAMA
15 SSH

5 Cherry Pickers

10 Tempo Squats
10 Temp Merkins
10 Baby Arm Circles
Quick Stretch

Mosey to Ice Rink
Two groups – one at each goal
1st Group does BBS
2nd Group does Merkins
Sprint to each end
Complete 5 more reps when sprinter arrives then next person goes

Mosey to track (2 laps)
Walking lunges as a group
Jog for 50yds
High knees IC x 15
Jog 50 yds
Sumo Squats IC x 15
Jog 50 yds

Mosey to tennis courts
7’s
Merkins and Burpees
BBS and LBC

MOLESKIN:
Genesis 50:18

Know that God’s plan is much greater than your understanding of a trial might be. Joesph’s perspective of his almost death, enslavement and rule over Egypt with Pharaoh was spot on.

Tabata Refresh

I copied this Q and BOM from a previous BB in June of 2021. I fully intend to only recycle Q’s and BOMs this year! Yes, I am going to take other people’s.

THE SCENE: Rainy – Meet at the Pav-A-Lon
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
I forgot my Weinke in the car so Tweet-E & Ribbed helped out. Then finished with some Tempo Merkins & of course – Cherry Pickers.
THA-THANG:
Welcome to TabaTa! Tabata = 20 seconds of work followed by 10 seconds of rest. Each Tabata is 4 minutes or 8 total rounds. We did two exercises per Tabata. Each Tabata had a 1 minute Interlude in between.

  • Tabata 1
    • Imperial Walkers & Shoulder Taps
  • Tabata 2
    • Single Leg Burpee (no merkin) & Dips
  • Tabata 3
    • Pull-ups (assisted or hangs) & HRR Merkins
  • Tabata 4
    • Squat Hops & Crabbettes (I want to call it the Crab & Grab)
  • Tabata 5
    • Plank Reach Throughs & Side Raises (surprisingly difficult)
  • Tabata 6
    • American Hammers & Mountain Climbers
  • I’m out of Tabatas so let’s run up to the gate and back. Also gives us street cred for working out in the rain.
  • Tabata 7 (from the hip)
    • DOMO Squats & BBS
  • Tabata 8 (from the hip this time, not last)
    • Hangs and Merkins

MARY:
Broga – Stretch those hips & glutes out (we’ve not made any improvement on this)
COUNT-OFF & NAME-O-RAMA
Four Horsemen – Lucky 11 today
CIRCLE OF TRUST/BOM:
From As a Man Thinketh – “A change of Diet will not help a person who will not change his thoughts. When a person makes his thoughts pure, he no longer desires impure food.” – James Allen

Stress eating, grazing, overeating, overindulging – call it what you will. This is something that I have struggled with for my entire life. Judge’s comments in the weekly newsletter motivated me to talk about it in the COT. A devotional or article that I came across in the last couple of months told me that when we surrender to Christ that we are FREE from all SIN in our life. Whatever we are holding onto is something that we haven’t yet surrendered. This is my stress eating habit. I was praying into it and felt like I was given permission to eat “all that is Holy”. What is all that is Holy? I ask God in a jokingly manner – “everything you pray over” is what came to mind next.

Man, what a realization!!?! I never pray over the handfuls of candy, or scoop(s) of peanut butter that I find myself eating. I never pray over my 3rd or 4th cup of coffee and never I have asked God to bless a 2nd helping of Ice Cream.

What if instead of just impulsively eating whatever carbohydrate or sugar laced item I can find… I said a prayer and asked God to bless it? Can it really be this simple? I tell you, like most rewarding things in my life. It is that simple, at least it seems to be, but it’s not easy. I wish I could tell you that I have absolutely mastered it and have given this sin away to be free once & for all from it’s grasps. Instead I tell you, that I’m in the middle of the fight. I’m in the battle. I’m still getting beat up. But… I’m glad to be in the fight!

According to James Allen, it starts with making my thoughts pure.

MOLESKIN:
Tabata is great way to push yourself. It’s only 20 seconds of work… how hard could that be? Apparently there are some good Tabata Timers out there and I don’t have to use the prerecorded, covers that these dudes were jazzed about.
ANNOUNCEMENTS:
Wesley House workday coming up, Off the Chain – keep your brothers in your Prayers! <- This is not relevant lol

Smurfjack Smackdown aka I Blued Myself

THE SCENE: 37 and clear.

F3 WELCOME & DISCLAIMER


WARM-O-RAMA:

SSH x20 IC
Smurfjacks x10 IC
Tempo Squats x10 IC
Smurfjacks x10 IC
LBAC x10 forward/backward IC
Smurfjacks x10 IC
Smurfjacks x10 IC
Cherry Pickers x5 IC

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THA-THANG:

PAIR UP –
High spectrum w/ low spectrum
Middle spectrum together
To the Coupon pile – get a big rock
To the Thunderdome
5 circles – 250 reps (combined) of each while the partner runs the outside.
Rock Merkins
Weighted squats
Curl-press-tri
Stocky balboa
Bent Over Rows
Break: 10 Smurf jacks together, then the other.
Audibled the Merkins and CPT to 200.
deposited the coupons back in the rock pile in time to recover

COUNT-OFF & NAME-O-RAMA
!
CIRCLE OF TRUST/BOM:

I Blew It…in fact, I keep doing it.
Some of y’all have heard this term before, but I want to introduce you to the idea of a marriage building opportunity. Many of these come about by one of us first being an idiot, then needing to come to his senses and reconcile. Sometimes these come about because our wives are afraid of something, or we have not explained something well. Sometimes these arise because our extended families are challenging. There are many reasons for disagreements, arguments, hurt feelings, etc. Paul has an interesting take on this.
“Wives, submit to your own husbands, as to the Lord. For the husband is the head of the wife even as Christ is the head of the church, his body, and is himself its Savior. Now as the church submits to Christ, so also wives should submit in everything to their husbands. Husbands, love your wives, as Christ loved the church and gave himself up for her, that he might sanctify her, having cleansed her by the washing of water with the word, so that he might present the church to himself in splendor, without spot or wrinkle or any such thing, that she might be holy and without blemish. In the same way husbands should love their wives as their own bodies. He who loves his wife loves himself. For no one ever hated his own flesh, but nourishes and cherishes it, just as Christ does the church,”
‭‭Ephesians‬ ‭5‬:‭22‬-‭29‬ ‭ESV‬‬
https://bible.com/bible/59/eph.5.23-29.ESV
For most of the last 2000 years preachers (and husbands) have focused on the first part. The whole idea of submission. If you haven’t learned it yet, you need to know that submission is not about inferiority, it is about trust and love and respect. Submission is service.
We should focus so much more on the second exhortation. LOVE your wives as Christ did. He didn’t Lord himself over the church, he didn’t manipulate the church or lie to the church to get his way. He didn’t neglect the church, or pressure the church, or ignore the church’s wishes. He does not make fun of the church, or expose its flaws in front of people. He GAVE HIMSELF UP FOR HER. That is what we are called to. Perhaps, just perhaps, we’ll stop blowing it so bad when we stop trying so hard to get what we want and instead give ourselves up to love our wives. You’re still going to blow it, but you’ll probably see why faster…and know when to being home flowers!

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MOLESKIN:
It felt colder then the thermostat said, but the PAX worked hard and got a good burn on.
ANNOUNCEMENTS:
Prayers for Google’s mom who had stents placed last night and for Earmuffs and his M as they finish their first Childrens book.

Q Source Groups and Poopatorium

Temp: cold, 27 degrees

9PAX

Warmup:
10 SSH
1 HR Burpee OYO
5 Cherry Pickers
2 HR Burpees OYO
10 Tempo Squats
3 HR Burpees OYO

Mosey to Poopatorium
3 Rounds
10 Derkins
10 Box Jumps
10 Dips

Mosey to Lakeside Driveway
5 Burpees OYO

Mosey to Matterhorn
10 Rounds
5 Merkins
10 BBS
15 Squats
Run to Backbone – 3 pull-ups

Mosey to Lakeside Driveway
5 Burpees OYO

Mosey back to AO
Mary
Ab Cycle
15 Hello Dolly
15 Flutter Kicks
15 Reverse Crunches

 

This week’s Q-source study is about Groups. F3 is a workout group. It is explained that there are three distinct groups, Organizations, Communities and Teams. This morning we gather as a Team which is the basic form of the group. A Team’s main purpose is to do something. Considering F3’s mission, this team is meant to invigorate male community leadership. We cannot lead our communities without first learning to lead each other. The best way to do this is by leading a Q.

This is often easier said than done. For some, leading a Q is simple, for others it’s daunting. Still more, it’s another commitment in a long line of commitments.

I challenge each of you today to sign up for a Q slot. I’ll be the first to offer help writing a workout, co-leading the workout or preparing the BOM.

Don’t let the opportunity pass by to step up and step in. We all need you.