Boy George – Page 9 – F3 Knoxville

The Project IPC22 Week 0

August 30, 2022 Mathlete

THE SCENE: 70ish and a touch muggy. A pleasant dew on the grass.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

SSH
Tempo Squats
Tempo Merkins

THA-THANG:
Iron Pax Challenge 2022:
2022 IronPAX Challenge Week 0
Simple but effective.

20 thrusters, 20 merkins – repeat 5 times
Bear crawl 100 ft, (3 burpees/5 broad jumps) all the way back – repeat 3 times
20 thrusters, 20 merkins – repeat 5 times

MARY:
No 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:
Hebrews 13:8 – Jesus Christ is the same yesterday and today and forever.

IPC is fun but it comes with risks. One is the temptation to compare ourselves critically against our peers.

Modern psychology likes to talk about two paradigms of “growth” and “fixed” mindset. A fixed mindset is associated with the idea that my abilities are inherent and fixed. A growth mindset is associated with ability development.

A fixed mindset is promoted when we focus on how we compare with our peers.
A growth mindset is promoted when we focus on how we have changed over time.

It isn’t helpful to compare ourselves against peers because it leaves many more things outside our control. The other may be in a period of major growth or worse, we might trick ourselves into self-satisfaction because the man next to us in struggling.

It is better to compare ourselves against a standard and evaluate our growth over time. In fitness, challenges like IPC can be a great benchmark, or perhaps better yet are the benchmark fitness tests we have been repeating across time.
In our person and character, the best standard for comparison is Jesus. He is constant and everlasting, every aspect of his person is admirable and worthy of imitation, and our eyes will always be pointed up at the higher goal.
MOLESKIN:
Great beginning to the IPC season. Definitely need to start earlier for the next four rounds. There were 200 merkins plus your burpees (36 for me) if you are tracking the challenge.
ANNOUNCEMENTS:
Asylum flag handoff Friday, Family workout Saturday with OCHO on Q! 9/11 memorial stair climb next Saturday, F3 Knoxville picnic Next Sunday, details on Slack.

TMNT

August 27, 2022 Skewer

THE SCENE: clear morning for 8 guys to show their ninja skills
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
5 neck roles
5 shoulder shrugs
10 Little Baby arm circles front and back
5 Knoxville cherry pickers
10 Willy May Haze
10 tempo squats

THA-THANG: mosey to playground

Splinter : 10 pullups ×3, 60 Seconds plank hold ×3
Leo: 7 reps of three types of curls
Bottom to mid, mid to top, full ×2
Raph: 7 reps of three types of exercise
Overhead press, chest rows, Derkins ×2
Donnie: climb & plank : One man runs up the stairs with CMU while other men hold plank till man comes down the stairs: rinse and repeat. Till all Men in PAX complete a run stairs
Micky :Bucket Brigade-from the Exicon

MARY: Bruse Lee Abs workout 25 civilian count, added some Basselet and prone rows. Frog
COUNT-OFF & NAME-O-RAMA
CIRCLE OF TRUST/BOM:

Therefore do not let sin reign in your mortal body, that you should obey it in its lusts. And do not present your members as instruments of unrighteousness to sin, but present yourselves to God as being alive from the dead, and your members as instruments of righteousness to God. For sin shall not have dominion over you, for you are not under law but under grace.
Romans 6:12‭-‬14 NKJV

and if children, then heirs—heirs of God and joint heirs with Christ, if indeed we suffer with Him, that we may also be glorified together.
Romans 8:17 NKJV

MOLESKIN:
If we are children of God, we must remember that we are dead to sin and daily work on not allowing sin to reign. Being heirs of God.. reminded us that we are being sanctified till his return.
ANNOUNCEMENTS:

Shovelflag Handoff at The Project

August 23, 2022 Kick-Flip

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.

4th Annual Road Less Traveled

August 17, 2022 5K

THE SCENE: Not bad, decent breeze and 65 degrees
WARM-O-RAMA:

Warm Up Jog including High Knees and Kick Backs

SSH

Tempo Squat

Merkins

Freddy Mercury

THA-THANG:

Mosey to the Greenway Path, doing 1 set of the following every 3-4 min

30 Merkins

40 Freddy Merkins

40 Squats

Leaders will wagon wheel after every set to get back to the 6, and start each new leg together

Continue to do 1 set of each of the above until we complete the nearly 3 miles course

Mosey back to the AO

MARY:
Various types of Core exercises (Flutter Kicks, Box Cutters, etc)

CIRCLE OF TRUST/BOM:

Two are better than one, because they have a good reward for their toil. For if they fall, one will lift up his fellow. But woe to him who is alone when he falls and has not another to lift him up!
Ecclesiastes 4:9-10

Is this more than a workout for you? Are you reaching out? I hope you use this group to encourage, to seek wisdom, to strengthen, to uplift — I have seen this group become the Body of Christ

The Switch Up – Leaders must serve others…

August 10, 2022 Butter Knife

THE SCENE: 73 degrees and in between storms…
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

• Side Straddle Hops (IC) X 10

• Cherry Pickers (IC) 4 CT X 10

• Overhead Claps X 10 (IC)

• Baby arm circles F & B X 10 (IC) with Michael Phelps

• Tempo Squats (IC) 4 CT

• Hand Release Merkins X 10

• Mosey to get CMUs

THA-THANG:

Coupon Work – Back & Biceps

• 25 curls

• 30 Single Arm Bentover Row (15 Left & 15 Right Arm)

• Run the stairs & do pull-ups or hang for 25 seconds

• 25 curls

• 25 lying lat pullovers

• Run & do pull-ups or hang for 25 seconds

• Rinse & Repeat

Dice Game

• Exercises included skaters, planks, mountain climbers, sumo squats

MARY:
Freddy Mercury x 25; Hello Dollies x 25; Big Boys x 10

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:

Leaders must serve others…

“But among you it will be different. Whoever wants to be a leader among you must be a servant, and whoever wants to be first among you must become your slave. For even the Son of Man came not to be served but to serve others and give his life as a ransom for so many.” Matthew 20:26-28

I am extremely thankful to be a part of this group. I was lured in by the first F Fitness, but the third F Faith is was what I needed, and the second F Fellowship was the glue that kept me coming back.

F3 is such a great organization to be a part of. You guys challenge me on and off the court! Your workouts are hard (sometimes CSAUP), but the challenges you lay down at the end, your words, your actions, your prayers, that’s where the magic is!!

You challenge me to be a better man. To be a better husband, a better father, a better leader in my home and in my community. To serve others and be what God has called us to do.

I’ve got a lot of room for improvement, but I want to thank you for the push!!

I encourage you to look for opportunities to serve : things like Work Day, volunteering at the homeless shelter, donating blood, etc

MOLESKIN:
Insert any personal comments, notes, devotion content, etc.
ANNOUNCEMENTS:
Welcome Bus Stop!!