F3 Knoxville

Tag: Bobbitt

Shovelflag Handoff at The Project

THE SCENE:  68 and clear – perfect.
F3 WELCOME & DISCLAIMER:  Administered
WARM-O-RAMA:

RFTS/LIH
Willy Mays Hays
Seal squats
Down/up dog
Mountain climbers
Merkins

Mosey to the Friendship Bell
10 lateral box jumps
20 dips
30 derkins

THA THANG:

Dirty MacDeuce
1. 12 Flutter kicks (4 count)
2. 12 Shoulder taps (4 count)
3. 12 Hello dollys
Run a lap.
Repeat x 4

Mosey to K-25 Hill
11s – Burpees and Freddy Mercury (4 count)

Long Bernie up the road

MARY:

Mosey back to the Friendship Bell

Mucho Chesto

Freddy Mercury IC

Another Mucho Chesto

Another Freddy Mercury IC

COUNT-OFF & NAME-O-RAMA

Me and 22 of the best men I know

CIRCLE OF TRUST/BOM:

We showed honor to Erector and acknowledged that The Project exists today because he and others (Rocket, Chaco, Snaggletooth, Samaritan) launched it in February 2019.  What a positive difference it has made in my life – and in the lives of many other men in the Oak Ridge area.  T-Claps, brothers!  Erector led for a while, then Snaggletooth, and it was my joy and honor to lead for a season, and today it was a privilege to pass the flag to a man whom I esteem so highly.

The mission of F3 is to plant, grow, and serve small workout groups of men for the invigoration of male community leadership.  Fitness is not the endgame or the goal.  Your virtuous leadership – in your family, in your work, at your church, in this community – that is the goal of F3.

What makes a man a Leader?  What enables a man to do what a Leader does?

What F3 says it takes to be an effective leader are these four capabilities;

  • Vision – the ability to recognize Advantage and the Movement required to achieve it
  • Articulation – the act of describing his Vision to others
  • Persuasion – the initiation of first Movement
  • Exhortation – A leader is ready to use Exhortation to incentivize his followers

But an Effective Leader is not necessarily a Virtuous Leader. For that, F3 says he must also possess the Leadership Virtues.

  • Candor: graciously telling the hard truth and demanding to hear it from others
  • Commitment: unwavering loyalty to the Group and unflinching determination to accomplish its Mission
  • Consistency: to be unchanging in nature, standard, or effect over time
  • Contentment: stability of emotion engendered by the Consistent pursuit of Joy rather than Happiness
  • Courage: setting aside fear to turn hardship into grace

To Lead Right a person must be both an Effective and Virtuous Leader

We could have a BOM on each one of those capabilities and virtues separately – but I wanted to cover the whole F3 leadership model this morning as an introduction for the man who is accepting the shovelflag.  That dude is the whole package.  He possesses every one of these capabilities and I’ve seen each of the virtues reflected in his life.  Mathlete is going to be an outstanding leader of this group – and I look forward to following his lead and am excited to see where we go!

MOLESKIN:

If he had been there, Baby Chest would have loved the double Mucho Chesto.

Mucho gracias to our visitors from JUCO, Shamrock, and Equalizer – awesome to see you guys!

PRAYERS / ANNOUNCEMENTS:

Prayers for Ribbed’s wife’s healing, for Boy George’s wife’s interview today, for an unnamed F3 brother.

Heavy circle of pain

THE SCENE: Perfect for a beat down, gloomy and cool
F3 WELCOME & DISCLAIMER

As always ✅
WARM-O-RAMA:

  • Willie mays Hayes
  • SSH: 15 x 4 IC
  • Tempo Merkin: 10 x 4 IC
  • Toe Merkin: 25 x 4 IC
  • 4 count cherry pickers
  • Tempo Squat: 5 x 4 IC
  • Little baby arm circles 10 x 4 F & 10 x 4 B
  • Chattanooga cherry picker
  • Seal claps
  • Overhead claps
  • SSH: 15 x 4 IC double time 

THA-THANG:

Mosey over to the circle

Round 1

Each man at one station. 60 seconds of work. Once finished move to the next station. Repeat until each man has completed every station. No breaks 

60# sandbag deadlift

Plank 

40# sandbag curl

Burpee 

40# sandbag get up’s

Al Gore

30# ruck plate kettle bell swings

Plank 

20# ruck sack tricep extension

Burpee 

10# ruck plate extension hold

Al Gore

5# sand disc plank slides

Big Boys

CMU Rifle carry

60 seconds of rest while we mosey to start line. Mosey to FSWP sign and back. Record time we. Ame in at 1:45. Challenge men to cut the time by 15 seconds. Go again, came in at 1:20. If we successfully make time then no punishment. If we fail, we get 10 burpees per man. No extra burpees

Round 2

Mosey back to the circle

same plan, but we cut the time to 30 seconds per station to finish on time

60# sandbag bent row

Plank 

40# sandbag squat

LBC 

40# sandbag overhead switch shoulder to shoulder

Al Gore

30# ruck plate overhead press

Plank

20# ruck sack merkin

LBC

10# ruck plate extension hold

Al Gore

plank shoulder touches

Big Boys

CMU Farmer carry

Finish at 6:00

Mosey to start line

Run to the sign and back. If we beat our best time, we’re finished. If we don’t, 30 merkins per man.

MARY:
Did I not have time
COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:

Water.

Adult men are approximately 60% water. We can live for bout three days without drinking water. Water is the source of our life. If we don’t have access to clean drinking water, we die.

I want to draw your attention to spiritual water.

Joh 4:7  A woman of Samaria *came to draw water. Jesus *said to her, “Give Me a drink.”

Joh 4:8  For His disciples had gone away to the city to buy food.

Joh 4:9  So the Samaritan woman *said to Him, “How is it that You, though You are a Jew, are asking me for a drink, though I am a Samaritan woman?” (For Jews do not associate with Samaritans.)

Joh 4:10  Jesus replied to her, “If you knew the gift of God, and who it is who is saying to you, ‘Give Me a drink,’ you would have asked Him, and He would have given you living water.”

Joh 4:11  She *said to Him, “Sir, You have no bucket and the well is deep; where then do You get thisliving water?

Joh 4:12  “You are not greater than our father Jacob, are You, who gave us the well and drank of it himself, and his sons and his cattle?”

Joh 4:13  Jesus answered and said to her, “Everyone who drinks of this water will be thirsty again;

Joh 4:14  but whoever drinks of the water that I will give him shall never be thirsty; but the water that I will give him will become in him a fountain of water springing up to eternal life.”

In Psalm 1 we read,

“Blessed is the man who walks not in the counsel of the wicked, nor stands in the way of sinners, nor sits in the seat of scoffers; but his delight is in the law of the Lord, and on his law he meditates day and night. He is like a tree planted by streams of water that yields its fruit in its season, and its leaf does not wither. In all that he does, he prospers.”

‭‭Psalm‬ ‭1:1-3‬ ‭ESV‬‬

A tree planted by streams of water prospers. Not because of the view, or it’s individual position. It prospers because it’s roots, the foundation of the tree have access to the source of life. The tree has an endless supply of water.

Brothers, I call you to follow this Psalm. Watch who you run with, watch what they say, delight in the Lord, and spend time with Jesus. Be plugged into Him. He is living water. He is the source of life. Drink of the well, and look to Christ.

Prayer requests

BOM

MOLESKIN:
Super proud of the pax at Rampart today. You guys carried my heavy day without grumbling. Maybe it should get harder. 😉
ANNOUNCEMENTS:
Bobbitt on Iron Pax at Project

Flag and Q change at project coming soon. Let’s go support our family in Oak Ridge.

Here am I! Send me.

THE SCENE: Cool and comfortable (for August)
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
1. Projectivator
2. Tempo Squats
3. Cherry Pickers
4. Tempo Merkins
THA-THANG:

  1. Mosey to the bell
  2. Read Isaiah 6:8:  And I heard the voice of the Lord saying, “Whom shall I send, and who will go for us?”  Then I said, “Here I am! Send me.”
  3. Ask for a volunteer.  They will run the loop while the group does merkins awaiting their return.
  4. Repeat this until each PAX has run the loop cycling through these exercises:
    1. Merkins
    2. Big Boys
    3. Squats
    4. Merkins
    5. Flutter Kicks
    6. Lunges
    7. Merkins
    8. LBCs
    9. Step Ups
    10. Merkins
  5. Run a lap together and continue to the playground
  6. 10ish pull ups
  7. 5 wallpies
  8. 20 inverted rows
  9. Run to the bell
  10. 20 Dippity-do-das
  11. Run another lap and finish at the flag

MARY:
PAX ab rotation

CIRCLE OF TRUST/BOM:
1. Isaiah 6:8-13
2. God asked for a volunteer.
3. Isaiah volunteered without hesitation and without knowing the task.
4. God sent him to send a dire warning to the people of Israel.
5. How hard would that message been to carry and deliver?
6. How is that message any different than the Great Commission? (answer: the Great Commission has hope)

ANNOUNCEMENTS:
AOQ change next Tuesday! Family workout September 3. Iron PAX!

Meekness = Controlled Strength

THE SCENE: A cool, breezy 69 degreezy.

F3 WELCOME & DISCLAIMER: But of course!

WARM-O-RAMA:

  • SSH x15
  • Knoxville Cherry Pickers x5
  • Willie Mays Hayes x5 (Stretch that other leg on your own time, fellas!)
  • Tempo Squats x10
  • Tempo Merks x10
  • LBACF x10
  • LBACR x10
  • OH Claps x10
  • Seal Claps x10
  • Moroccan Night Clubs x10
  • Chattanooga Cherry Pickers xTWELVE!!!

Mosey to the track!

THA-THANG:
Today, Rampart performed their first physical fitness test as a baseline measurement for the incredible physical feats that will be accomplished at this fine AO. We used the Air Force Fitness Assessment. Exercises were as follows. See Slack channel for results.

PAX partnered up. One administered while the other performed the exercise. Then flapjack.

  • One Minute Merkin Max Reps
  • One Minute Big Boy Max Reps
  • Pax took a lap before the run.
    • (Air Force standards require ten minutes between each exercise. Pshhh! This is F3!!)
  • Timed 1.5 Mile Run

MARY:
Guantanamo!!

CIRCLE OF TRUST/BOM: “Strength Under Control”

Matthew 5:5 says, “Blessed are the meek, for they will inherit the earth.” Other translations use the word “gentle” or “humble” for meek. Although these are accurate, the Greek understanding of that word comes with a little more luggage. The Greek word for “meek” is “praus”. The background for how that word became used for humility and meekness is that it was understood as “strength under control” similar to the way a powerful horse needs to be harnessed and tamed.

As Jesus is riding into Jerusalem in the Triumphal Entry, Matthew 21:5 says, “Look, your king is coming to you, humble and mounted on a donkey.” Same word here. Jesus Himself carried this quality of “strength under control”. Of course He did! He’s the Son of God! The whole nature of God becoming a human, the incarnation, is strength under control.

Meekness in the Bible really refers to the one who is able to tame their behavior, thinking, bodies, spirits, temper, ego, sexual desires, worldly desires. How do you bring strength under control? Discipline.

There are 3 types.

  1. Reactive Discipline – when you’re tempted or drawn into something

2. Structural Discipline – routines and habits that make you better

3. Expansive Discipline – opportunities for growth, “doing it anyway” in the face of fear, hesitation, difficulty, etc.

Structural Discipline actually makes room in your life by conserving energy for Reactive and Expansive Discipline. Order your life! Create good habits!

Finally, Desmond Tutu once said to Richard Rohr, “We are only lightbulbs, Richard. Our job is to remain screwed in.” The more you exercise discipline, the more you remain screwed in to your REAL source of strength and discipline, and the brighter your witness!

MOLESKIN:

Welcome FNG-Angel Soft!! Great work today, dude!

Feeny (still waiting on a tag) mentioned that “discipline begets discipline” and told us how creating discipline in one area of his life led to more in other areas. FOR SURE! Good thoughts!

Props to the Clydesdales that CRUSHED their reservation about a mile and a half run! Expansive Discipline at work!! I’m inspired by your efforts today, gentlemen!

Prayers for our HIM brothers on the DL: Olive Oyl and Doppler! Miss you guys! Hope to see you soon!

Prayers for our guys out traveling!


ANNOUNCEMENTS:
Airborne is working on a Saturday, August 20 2nd F BBQ! More details for time and location soon! Be prepared to bring a side or something!

Bobbitt is considering a Saturday morning OTB makeup test for your DLs, DRs, and Fartsackers! 🙂

Superhero Smackdown

THE SCENE: cool 73 degrees
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
5 Chattanooga cherry pickers. 5 Knoxville cherry pickers. 10 Side straddle hops. 5 Michael Phelps.

THA-THANG: mosey to the friendship bell 

  • Bizzaro vs Superman merkin (4  rounds of 20)
  • Megaman vs Iron Hulk (1 round of 20)
  • Chuck Norris. merkin  ( 20 reps)
  • 20 iron hulk
  • Little baby arm circles\backward baby arm circles
  • 320 seconds of plank hold

MARY:
Level 1 Bruce lee Abs workout

  • American Hammer
  • Leg raises
  • LBC’s
  • Awkward turtle (heel touches)
  • Hundred
  • COUNT-OFF & NAME-O-RAMACIRCLE OF TRUST/BOM:
    Psalms 25:14-22, 26:1-2, 27:4-6, 14
  • MOLESKIN:  Finding the secret of the LORD
    Who has God’s secret? Seen in 25:14-22
  • How do you find God’s secret? Seen in 26:1-2
  • What is God’s secret? Seen in 27:4-6,14

ANNOUNCEMENTS: