F3 Knoxville

Tag: Bobbitt

12 Pains of Christmas

THE SCENE: Cold and foggy
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

  1. Projectivator
  2. Cherry picker
  3. Tempo squat
  4. Tempo merkin

THA-THANG:

Death march to a hill in the ORAU parking lot

Start at 1 burpee, then run up and down the hill.  Then do 2 Imperial Squalkers + 1 burpee and run up and down the hill.  Continue in sequence.

  1. Burpee
  2. Imperial Squalkers
  3. Basilisks
  4. Merkins
  5. Big Boys
  6. Lunges
  7. Side straddle hops
  8. Prone rows
  9. Diamond merkins
  10. Heels to heaven
  11. Squats
  12. Burpees

Return to shovel flag

CIRCLE OF TRUST/BOM:
Isaiah 40:27-31.  Let us remember who God is and who we are.

ANNOUNCEMENTS:
Christmas parade, family workout, and Christmas party are all this Saturday.

Ladder Drills & Attention to Details

THE SCENE: 48 degrees with a mysterious mist that made for the gloomiest of glooms.

F3 WELCOME & DISCLAIMER: Professionally professed in a manner most unprofessional.

WARM-O-RAMA:

  • SSH x15
  • Knox Cherries Picked x5
  • Willy Mayes Hays x6
  • Tennessee Rocking Chair x10
  • Tempo Squats x10
  • Tempo Merks x10
  • LBAC x10
  • RLBAC x10
  • Seal Claps x10
  • OH Claps x10
  • Hallelujahs x10
  • Moroccan Night Clubs x10
  • Chatty Pickers x10
  • Hold Samson until QIC gets tired (which was not long)
  • Michael Phelps
  • Stretch ’em If Ya Got ’em (OYO)

THA-THANG:
PAX performed ladder exercises which went as follows: station 1 & 2, mosey back to 1; station 1, 2, & 3, mosey back to 1; station 1, 2, 3, & 4, mosey back to 1; station 1, 2, 3, 4, &5, mosey back to 1; station 1, 2, 3, 4, 5, & 6, mosey back to 1. Exercises were as follows…

  • 10 Burpees
  • 20 BBS
  • 30 Merkins
  • 40 Squats
  • 50 Flutter Kicks (Double Count)
  • 60 Toe Merkins

PAX went back to pick up the 6.

RTB. 10 Count.

Mosey to the fort for Mary.

MARY:

  • LBCs x15 IC
  • Tempo Merkins x10 IC
  • Tempo Squats x10 IC
  • Freddie Mercury x15 IC
  • 30 Second Plank
  • High Knees x10 IC …sort of. 🙂

CIRCLE OF TRUST/BOM:

YHC has been sensing the Lord pressing on something lately. YHC can be more of a big picture thinker than  details guy. YHC tended to be more of a project starter…not really a huge finisher when younger. ADD can cause YHC to easily move on to other things, especially if there is more energy behind it. To get around this, YHC will often keep details people around to help with this shortfall.

“Attention to Details” can be a challenge.

Admiral William McRaven, former US Navy SEAL, gave a graduation speech at University of Texas. Point one: Make Your Bed. He eventually wrote a book outlining the 10 principles he gave in his speech (see a video of it here). He says in his book, “Sometimes the simple act of making your bed can give you the lift you need to start your day and provide you with the satisfaction to end it right. If you want to change your life and maybe the world—start off by making your bed!”

John Wooden, the legendary UCLA basketball coach, wouldn’t let his players hit the court until they put their socks on right. These were the best recruited players in the country and he was teaching them to put their SOCKS on! “Championships are built on a solid foundation. And there’s nothing more fundamental for a basketball player than putting on your socks right. If you can’t slow down long enough to do that right, you’re in trouble.” Coach Wooden won 9 Championships over the span of 10 years. Seven of them were consecutive. Three of those seasons were completely undefeated. Ok! Socks it is!

Kobe Bryant was often caught putting in extra practice. What was he practicing? Elementary ball-handling skills. The kind you teach kids! He did this for hours! Why would a pro spend time on such fundamentals?
That’s where Championships are won.

Men, we need to take care of the fundamentals; in marriage, in fatherhood, at work, out in the gloom. That’s where real growth happens.

Luke 16:10 Jesus says,

“Whoever can be trusted with very little can also be trusted with much, and whoever is dishonest with very little will also be dishonest with much.”

We have a tendency to say it doesn’t matter. The saying, “Don’t sweat the small stuff…and it’s all small stuff” may not be helpful. Sweat the small stuff and I bet you can handle the big stuff much better. It might be he difference between getting better and being stagnant.

MOLESKIN:

Prayers for Olive Oil, Foghorn, Sickness, Pax Traveling, and surgery for Spielberg’s M coming up.

ANNOUNCEMENTS:
Parade is happening tonight! Meet at Rampart at 5:30!
Christmas Party on Dec 3. See slack for details!
Go30 starts another round! See Wingman for details!

Gobbler Challenge

THE SCENE:

A beautiful, brisk, clear morning. Great day in the gloom

F3 WELCOME & DISCLAIMER

Yeppers!

WARM-O-RAMA:

  • SSH
  • Tempo squats
  • Tempo merks
  • Knox Cherry Pickers
  • Willy Mays Hayes
  • LBAC -F
  • LBAC – B
  • Moroccan Night Clubs
  • Hallelujahs
  • Chattanooga cherry picker

THA-THANG:

Gobbler challenge modified to 45 minutes to fit into normal timeframe

45 minute AMRAP 

EXERCISES:

10 T-Merkins

20 Body weight squats

30 Rowers

40 Over Head Press

50 CMU Swings

60 Flutter kicks CMU overhead

70 CMU Rows

80 Lunges

90 Crunches

1 Mosey to sign and back

Scoring: Each completed exercise = 50 points

Example, PAX completes 2 full rounds, and gets through 50 CMU swings, score = 1250

Record your own score on your sheet, turn in to Skeletor.

MARY:
CMU carry to flag
COUNT-OFF & NAME-O-RAMA
Airborne, Angel Soft, Binks, Bobbitt, Feeny, Piston, Skeletor, Spielberg, Stetson, Super Soaker, Wingman
CIRCLE OF TRUST/BOM:

“in everything give thanks; for this is the will of God in Christ Jesus for you.”

‭‭I Thessalonians‬ ‭5‬:‭18‬ ‭NKJV‬‬

Thankfulness is abnormal for the unbeliever, but normal for the believer. A heart void of God’s grace is incapable of consistently initiating gratitude, but a heart governed by grace can’t hold back a thankful expression. It erupts in public worship and praise to God. It naturally flows from joyful lips in private prayers. Like a small child ecstatic over the gift of a new doll or toy truck, so those who have received the gift of salvation are exuberant over their abundant life in Christ.

Indeed, grace is the gift of God that keeps on giving. Not only are we its recipient at conversion, but His grace continues to infuse our faith day by day, until that day we appear with Him. Yes, gratitude keeps our attitude focused on the Lord’s goodness. He is still good when others are bad. He is still good when we are sad. He is still good when we are mad. He is still good when we doubt. He is still good when we struggle. So, we remain thankful regardless of our situation.

There are obstacles to exercising God’s will of thanksgiving in all circumstances. A wounded heart can’t see beyond its own hurt and anger. There is no gratitude, only disappointment with God and people. Why would my Savior allow me to be hurt? The heart of Jesus hurts when we hurt. His Spirit enters into our pain with comfort and compassion. Our pain is not an excuse to pout, but to pour out our emotions to the Healer of our heart. Gratefulness is God’s antibiotic.

What can you turn over to Jesus for Him to handle? A relationship? A health issue? Pain in your past? Lay it down at the foot of the cross and allow God to do His work of grace. Maybe begin to journal the blessings of God. Thank Him for your joy in Jesus Christ. Thank Him for the air you breathe, the water you drink, and the food you eat. Thank Him for physical shelter from the elements and spiritual shelter from the enemy. God’s will for you is to be grateful. Your thanksgiving inspires others to be thankful!

“in everything give thanks; for this is the will of God in Christ Jesus for you.”

‭‭I Thessalonians‬ ‭5‬:‭18‬ ‭NKJV‬

Daily devotion from Boyd Baileys “Week of Thanksgiving”

MOLESKIN:
Welcome FNG Supersoaker, Skeletor’s 2.0.
Super proud of these PAX. Thanksgiving is our way of life. I am thankful for the men that F3 has brought into my life.
ANNOUNCEMENTS:
Upcoming Christmas parade, meet at Rampart at 5:30-6:00 on 11/28 to prepare the float.

F3 Christmas party at butterknifes home

Go30 reboot coming up on 12/1

There was more, can’t remember.

Grateful Cards

THE SCENE: Cold and gloomy
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

1. Run around the parking lot
2. Projectivator
3. Cherry Picker
4. Tempo merkins
5. Tempo squat

THA-THANG:

  1. Draw a card; do number in reps of:
    1. Clubs – LBCs
    2. Spades – Big Boys
    3. Diamonds – Merkins
    4. Hearts – Squats
    5. Joker – 1 burpee (double for each joker)
  2. Each PAX takes a turn drawing a card
  3. After each time around the circle, do a flutter kick ring of fire
  4. Add all jokers to the remaining deck and shuffle
  5. Run a lap around the parking lot with burnie, high knees, and butt kicks

CIRCLE OF TRUST/BOM:

Thanksgiving

  • The more we have, the less grateful we are.
  • Challenge: daily gratefulness session
  • Example:  I’m thankful for Kickflip and his humble and authentic leadership.  I have ordered Jotham’s Journey based on his suggestion in the newsletter this week to read with my family during Advent.
  • Psalm 100

ANNOUNCEMENTS:
FNG:  Wet Bandit

Cadence

THE SCENE: 39 and raining, a Beautiful Morning to be outside!
F3 WELCOME & DISCLAIMER:  Free, open to all men, held outdoors, led by men who participate in the workout with no training or certification necessary, end with Circle of Trust.  I have no knowledge of your injuries, so modify as necessary to prevent injury.

WARM-O-RAMA:

  • 20 SSH
  • 10 Moroccan nightclub
  • 20 Imperial Walkers
  • 10 Arm circles front/back
  • 10 Knoxville Cherry pickers
  • Mosey one lap around the parking lot

THA-THANG:
Setup: 4 stations.  Separate the F3 waterproof cards into cardio, legs, abs, upper and place one group of cards at each station.  Don’t include the sprint cards.

Team up into 3+ PAX, one team per station.

  • Each team flips a card and does the exercise x10 the face value (royalty value =10).  When done, discard and mosey/sprint to next station, rinse, repeat.
  • Each team does cumulative reps.  When each PAX completes 10 reps, he adds his 10 to the last count shouted and shouts the new total and keeps on doing reps until the team reaches the target.
  • If an ace is drawn by any group, they yell “Ace! 100 (name the exercise) 2 count! Starting Position…” and the one who yelled “Ace” leads everyone in 100 reps, 2 count.  (Everyone stops and does the 100 in cadence together, 2 count.  When the 100 are completed, discard the Ace, flip a new card, work that card.  The other Teams resume where they were in their station exercises.)
  • Bear crawl and crab walks are to the next station.
  • Scalability:  If your team finishes their reps and moves to the next station where a team is still accumulating reps, then work with them to finish their reps, when done they move to next station, but you remain at that station, flip a card and work that card.

MARY:
LBC’s and Pistol Crunches
COUNT-OFF & NAME-O-RAMA: Done
CIRCLE OF TRUST/BOM:
Get a cadence:  Traverse your limits and remember lessons learned.  Have men you trust to talk through decisions to help you not dig a hole too deep and to throw you a rope at times.  But that takes time.

Can you think of a time when a decision that was bad in hind sight may have gone better with input from men who you had taken time to get to know and trust?

F3 cadence – Fitness, Fellowship, Faith – workout have fun get better, talk with and watch each other, take a few minutes to listen to someone’s story once in a while.  Watch their fruit. Remember that every man is human with struggles.  Keep your guard up wisely, but look through it for legit HIM’s to connect with.  Team up with men who you trust by interacting with them over time.

F3Shieldlock –  Consider some non-workout focused interaction = Shieldlock is just a name, the connection of the men in the group is the substance.  I don’t think Shieldlock has to be in the gloom.

F3 Credo – “Leave no man behind and leave no man where you find him.”

Thanks for the discussion after the Word, you men always give me more to think about.

ANNOUNCEMENTS:
Outfitting the Christmas Float for the 3 Christmas parades will occur in the next several days.  Mathlete will coordinate the build.

Christmas parade dates:
Kingston – Nov 28
Oak Ridge – Dec 10
Rocky Hill – dec 3

Family workout – First sat in Dec at 9am

Look for a Q101 in the gloom soon at the Project.  Below is a link to a backblast by Steam that covers a Q101 for your reading pleasure.
Q101 + GrowSchool – F3 Knoxville.