Cosmo – Page 19 – F3 Knoxville

Blame it on the Rain…that never came

June 12, 2021 La-Z-Boy

THE SCENE: Perfect
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

Take a lap around the island
SSH IC x 20
Squats (4ct) IC x 10
Merkins (4ct) IC x10
BA Circ FWD/BWD IC x 5
Cherry Picker IC x 5
Free Stretch – Whatever serves you best

THA-THANG:
Mosey to the Far Soccer Field

Cones are set up 10 yards N/S 30 yards E/W – Perform exercise and run the remaining length of the field to finish. The movement from cone to cone resembles a switchback or a level in Donkey Kong.
- Round 1
  - Run N/S – Gorilla Shuffle E/W
- Round 2
  - Bear Crawl N/S – Karaoke E/W
- Round 3
  - Burpee Broad Jump N/S – Smurf Jack E/W (looked more like a squatting bird)
Unbroken – All PAX starts at the corner of the soccer field. Perform Exercise to failure and then take a lap around the field. Perform each exercise x3 before moving to the next. AMRAP 20 Minutes
- Shoulder Taps to failure x3
- Squat Hops x3
- Heel Tap Mountain Climbers x3
- Exercise cadence looks like this:
  - Shoulder taps to failure
  - Run a lap
  - Shoulder taps to failure
  - Run a lap…
  - You get it!!
Mosey back to the AO
- Perform the Following exercises & reps OYO
  - 50 Squat Hops
  - 100 Walking Lunges
  - 150 SSH
  - 100 BBS
  - 50 Squat Hops

MARY:
The BBS checked this box.

COUNT-OFF & NAME-O-RAMA
A Dirty Dozen – One PAX downrange from Denver…North Carolina – Welcome Mater!
CIRCLE OF TRUST/BOM:
Picked up the Q Source for some inspiration. The last section in the QS is all about growing an effective Lizard Organization. A couple of key notes are: Effective Organizations are built through Relationships – Not Rules. A Man who is Freed to Lead only needs Purpose to drive him forward. Too many rules are like shackles. Q Source gave the example of how Jesus was the original model of a Lizard Organization. In Matthew you can read about Jesus’ 2 Commandments that he gave. (Paraphrasing) Love the Lord God with all of your Heart, your Soul & Mind. 2nd – Love your neighbor as yourself. Matt 22:34-40

Driving to Coffeeteria I realized that I missed the opportunity to talk about reflection in our organization. AKA our family unit. Are we building our family unit through relationship or through rules? Is our family purpose so big and clear that our M’s & 2.0’s are “Freed to Lead”? Or do we just have rules? The next circle would be our job or place of employment. Although we may not be able to affect change from the top down in our work organizations, we can vow to maximize relationships where we’re at. We can create and grow healthy relationships with our co-workers and team.

Hope you all have a great weekend!

MOLESKIN:
We had a solid showing of PAX this morning. Including our Unicorns Doubtfire & Tank. The PAX were completely ready to be Merkining ourselves silly, while having buckets of rain poured on us. However, it was beautiful, sunny and amazing morning to be outside with some sweaty dudes.

ANNOUNCEMENTS:
Wesley House Workout, Work day & Off the Chain CSAUP – Check slack for details.

Learning more about Dolphins & Daffodils

June 9, 2021 5K

THE SCENE: Very nice
WARM-O-RAMA:

SSH

Crunchy Frog

Tempo Squat

Tempo Merkin

Freddy Mercuries

Windmill

THA-THANG:

Mosey to the Courtyard, picking up a CMU baby along the way – making sure it didn’t touch the ground the entire workout and passed around to everybody to love on it.

4 Corners to some Tunes

First Round 10, 20, 30, and 40 Merkins

Second Round 10, 20, 30, and 40 4-count Mountain Climbers

Third Round 10, 20, 30, and 40 Monkey Humpers

Fourth Round 10, 20, 30, and 40 LBCs

Fifth Round 10, 20, 30 flutter kicks (time)

Periodically taking a break and doing squats during “Thunder” by Imagine Dragon

MARY:

Hello Dolly

Big Boys

MOLESKIN:

Part 2 of Missionality in the life of the High Impact Man

Missionality is Service in the High Impact Zone. To Live Right, a HIM must exert the majority of his efforts to Serve within his personal HIZ, the boundaries of which are defined by his Mission.

Mission is the course of action taken to achieve an articulated Purpose. The course of action is comprised of the individual Tasks the HIM undertakes to bring his Purpose into fruition. These Tasks are not random, but are the outgrowth of the Skills for which he is most suited, the things that he does with the most ease and familiarity and constantly improves through Practice.

Building on Kickflip’s message about the Dolphin, The Daffodil represents the people-category that a man is born to Serve with his Dolphin. Like the Dolphin, a man’s Daffodil is a matter of hard-wiring. There are men who continue to coach soccer even after their kids have stopped playing. It took me awhile, but my Daffodil is engaging, collaborating, and helping veterans in their post-military career. Each one of us has both a Dolphin ability and Daffodil passion. The HIM loves all of mankind equally, except for his Daffodil. He loves his Daffodil more, because that is who he was born to Serve.

Part 3 on Friday!

WHAT’S IN A NAME?

June 7, 2021 Judge Judy

THE SCENE: Humid
F3 WELCOME & DISCLAIMER✔
WARM-O-RAMA:
Cherry Pickers, Windmills, LBACF, LBACB, Tempo Merkins, LBCs, Tempo Squats
THA-THANG:
Mosey to MRSA field Sideline.

17 Prisoner Squats, Recovery Run (RR) to other side and back
100 High Knees, RR
17 Werkins, RR
120 Flutter Kicks, RR
17 Star Crunches, RR
130 Mountain Climbers, RR
17 CDDs, RR
140 SSH, RR
17 Iron Mikes, RR
10 BBS, RR
7 Burpees, RR

Mosey to Stadium Concrete Bleachers: EMOM – 5 Box Jumps, 10 Squats, 10 Merkins (Rinse and Repeat for 10 Rounds)

Mosey to Playground: EMOM – 5 Pull-ups, 10 Dips, 10 Iron Mikes (Rinse and Repeat for 10 Rounds)

Mosey back to MRSA Field – Four Cones set up like a baseball diamond. PAX line up in Plank while one PAX runs around the “bases” and performs exercises while PAX remain in plank. One time through the “lineup.” Lineup had to modify after a few runners to switching between Plank and Al Gore each time the runner reached a different base.

MARY:
Box Cutters, Flutter Kicks, LBCs
COUNT-OFF & NAME-O-RAMA
6 Strong
CIRCLE OF TRUST/BOM:
God has many names in the Bible but “Sky Q” and “Big Man Upstairs” aren’t in that list. Despite popular culture, nowhere in the Bible is God described as Santa Claus or the like. Be careful with giving God names. When we refer to God with names like these, there is a tendency to dumb Him down and make Him easier to sin against. Proverbs 1:7 states the beginning of wisdom is the fear of the Lord. That “fear” includes a zealous reverence for His name.
MOLESKIN:
N/A
ANNOUNCEMENTS:
Off the Chain coming up.

Layers of the Pearl

June 2, 2021 Commission

THE SCENE: Pleasant 65 degrees
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

Side straddle hop -20

Cherry pickers – 5

Tempo merkins – 10

Tempo squats – 10

Flutter Kicks – 20

THA-THANG:

Indian Run to Parking Lot
- Run 2 lines forward and do 1 Burpee, Bernie 1 line back and do 1 Get Down (both cheeks and both shulder blades touch the ground), Repeat increasing reps by 1 until the end of the parking lot (Max 8).
Mosey to CMU pile
- Beginning at 1 rep, cycle through Squats, Curls, Raises, and then hold a coupon at eye level for the number of seconds equal to the reps, repeat cycle with 2 reps all the way up to 20 reps.
Mosey to the stairs
- At the curb, beginning at 1 rep, cycle through CMU bench press and skull crusher. Repeat cycle with 2 reps all the way up to 5 reps.
- At the first level of stairs, beginning at 6 reps, cycle through coupon push up, skull crusher. Repeat cycle with 7 reps all the way up to 10 reps.
- At the second level of stairs, beginning at 11 reps, cycle through coupon push up, skull crusher. Repeat cycle with 12 reps all the way up to 15 reps.
- At the top of the stairs, beginning at 16 reps, cycle through coupon push up, skull crusher. Repeat cycle with 17 reps all the way up to 20 reps.
Mosey to the AO

CIRCLE OF TRUST/BOM:

Matt 13: 45 “Again, the kingdom of heaven is like a merchant looking for fine pearls. 46 When he found one of great value, he went away and sold everything he had and bought it.

So valuable that he went away and sold everything…

There are two types of oyster produced pearls: natural and cultured. Natural Pearls form when an irritant – usually a parasite and not the proverbial grain of sand – works its way into an oyster, mussel, or clam. As a defense mechanism, a fluid is used to coat the irritant. Layer upon layer of this coating, called ‘nacre’, is deposited until a lustrous pearl is formed. A cultured pearl undergoes the same process except that the irritant is a surgically implanted bead. The cultured pearl is a pearl on the outside with a thin, exterior layer of nacre while the natural pearl is pearl throughout.

Takes years to form a natural pearl. If we look within ourselves, we too find parasites that try to steal the best of our strength, thought, joy and holiness. The temptation is smother the parasite with a bunch of nacre all at once but then you will have an uneven pearl, which has no beauty. It takes thin layers, little by little, layer by layer, day by day, prayer by prayer, scripture by scripture. The natural pearl within is started and then grown into a thing to be desired.

This is the fine pearl that the man in the parable went and sold all he had to go purchase. As HIMs, we embrace this grind in the spirit of James 1 – 2 Consider it pure joy, my brothers and sisters, whenever you face trials of many kinds, 3 because you know that the testing of your faith produces perseverance. 4 Let perseverance finish its work so that you may be mature and complete, not lacking anything.

The kingdom of Heaven, the fine pearl, the natural pearl is worth selling all you have for. So if we are going to go all in, we mist ensure that we have strength and faith throughout and not just a pretty exterior with a false center.

Undignified

May 26, 2021 Guardrail

THA-THANG:
Warm up across the parking lot at 50% and 75%, then Duck Walk to the Duck Pond.

20 Guardrail hops, hold a plank for the 6 and then line up in 2 lines for double black snake.

We arrived the newest parking lot did Skipping Bernie Karaoke in one direction and frog jumping, boo boo bear, crab walks in the other direction.

Mosey to a pit we’ve always skipped where we found 6 balls with numbers and 6 exercises. Putting the two togehter we did star jacks, peter parker merkins, crabby pickles, and other things that made us look silly.

Mosey to a brick bench for some step ups and monkey humpers.

CIRCLE OF TRUST/BOM:
Today’s exercises were selected with the criteria of looking ridiculous. It worked, well done. We don’t hesitate to look undignified out here. We do monkey humpers and skip and karaoke and overall look nuts.

It makes me think of King David’s second act as king. He kicks some sweaty Philistine butt and then brings the Ark back to Jerusalem. And he is so filled with the joy of the Lord he finds himself dancing in a linen ephod. After his first wife gives him a hard time about how ridiculous he looked, he made it clear some things are worth cashing in our chips.

If you get a chance to stand for the name of Jesus Christ, do not give in to fear or worry about what you look like.

“I will celebrate before the Lord. I will become even more undignified than this, and I will be humiliated in my own eyes.”
2 Samuel 6:21‭b-‬22a NIV

And I will be undignified
And I will praise the Lord my God with all my might
And I will leave my pride behind
And I will praise the Lord my God with all my life
Everything on the altar now
I won’t hold back, I won’t hold out
I don’t care what the world may say
I’m abandoned to reckless praise
Oh my soul, will not bow to the fear
Oh I will not bow
MOLESKIN:
Take some time today to worship along with my Irish friends in an undignified way.