F3 Knoxville

Tag: Dart Gun

IPC Week 0

THE SCENE: 70 degrees and muggy
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Fast and dirty…
THA-THANG:
IPC Week 0 – The Fat Coe Sandwich

Coe – 5 rounds:

  1. 20 thrusters
  2. 20 merkins

Brenton – 3 rounds:

  1. 100 foot bearcrawl out
  2. 100 foot burpee broad jump back
    • Perform 3 burpees and then 5 broad jumps

Coe – 5 rounds:

  1. 20 thrusters
  2. 20 merkins

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:
I love the magic of F3. Kotter from F3 Sun Coast posting down range with us for the IPC. Hooptie picking him up from the airport and Fixer Upper taking him back.

The IPC is important to me, it signifies my F3 anniversary. This is my 4th IPC, which makes it 3rd year. I’m so incredibly thankful.

MOLESKIN:
Insert any personal comments, notes, devotion content, etc.
ANNOUNCEMENTS:
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.

Ungroomed

THE SCENE:  68 and clear
F3 WELCOME & DISCLAIMER:  Blurted out at 0529 so we could squeeze every last minute of fitness in.  No FNGs…you all know the drill.  
WARM-O-RAMA:

  • Phelps
  • Fence steppers
  • Grady corns
  • Finkle swings
  • Cherry Pickers
  • Willy Mays Hays
  • Merkins
  • Mountain climbers
  • Down/up dog

THA THANG:

  • Mosey to the guardrail. 20 bulgarian split squats (10 each leg) + 20 Dips + 20 Derkins

 

  • Mosey across the street to JUCOmanjaro.  Mosey up the hill to a cone.  Stop for some merkins and flutter kicks, then back down the hill.
    Give each man a playing card.  When I say “go” – sprint up the hill toward the cone.  The first man who makes it there will turn around at the cone and come back down.  When that man passes you, lay your card down where he passed you, then come back down the hill with him.
    Back at the bottom…we do some Mary and a short rest.
    Time for another sprint up the hill.  You know how far you made it last time (where you laid your card down).  You can make it farther this time!  When your legs and lungs are aching, dig deep and keep going.

 

  • Mosey to Tune-Up Salon.  7 of diamonds with…
    • Diamond Merkins
    • Iron Mikes
    • Burpees

MARY:

3 minutes of Mary – dealer’s choice

COUNT-OFF & NAME-O-RAMA

Me, 14 of the best men I know, and two of the best 2.0s I’ve ever known

CIRCLE OF TRUST/BOM:

I combed my hair this morning…because every third Friday in August is “National Men’s Grooming Day”.  So, that’s what we talked about…grooming.

Of all the books in the New Testament that are attributed to Paul, the book of 2 Timothy is believed to be his last writing.  Paul was imprisoned in Rome and knew that he would be executed soon.  In writing to Timothy, Paul warns him about types of men that he should avoid.  Paul says to avoid men who are arrogant…abusive…ungrateful…treacherous…reckless… he names 19 characteristics of men to avoid.  The last of those is “have nothing to do with men who have the appearance of godliness, but deny its power”.  Men who have an appearance…who created and maintain a façade…men who groom themselves to look like something that they are not authentically.  Avoid that type of men.  We talked this morning about how we can avoid being the type of man who grooms himself to try and look like something that he is not. 

In F3, we use the acronym EQV.  It’s short for the Latin phrase, “Esse Quam Videri” – “to be, rather than to seem.”  To BE…rather than to seem.  All these things that you are called to be as a HIM – faithful, trustworthy, kind, supportive, generous – to strive to genuinely BE them in your core, not just to seem to be them.  EQV means your motives and thoughts match your actions.  We are striving to be the Real Deal.

“To be, rather than to seem.”

Here’s the hard question:  Is there an area of your life that you’ve groomed yourself to have an appearance of something instead of genuinely being?

I have two.

  1. I want to BE a fully devoted and faithful husband.  By that I mean not only outwardly…not just 99.9% of the time… but also in every action…in every secret thought…in every private moment… Truly faithful at all times, in all ways, in my very core.
  2. I want to BE an authentic friend.  Not just the appearance of a friend – but a real, genuine, valuable, friend.  That requires me to be transparent and vulnerable with my friends.  It also requires me to speak hard truths to my friend about his missteps, it requires me to hold him accountable to a high standard*.  None of those I enjoy – but they are what an authentic friend does.

I’m working on those things.  How about you, BB reader?  Will you do some work today on living authentically?  Work on BEING instead of SEEMING.  Not groomed, not appearance, but the genuine real deal.

Proverbs 10:9, “The one who walks in integrity will experience a fearless confidence in life, but the one who is devious will eventually be exposed.”

MOLESKIN:

*Hat tip to Guardrail for being this kind of friend.  After a time I was Q a few weeks ago, he caught up with me and corrected me on an important point I made during the BOM.

PRAYERS / ANNOUNCEMENTS:

Prayers for BK’s uncle, for Guardrail’s daughter, Dart’s father, Shrubbery’s friend, for Wingman’s family.

Passing the shovelflag at The Project on Tues.

Having the right stones

THE SCENE: Clear and 60’s
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Cherry Pickers, SSH, Windmills, Tempo Squats, Toe Merkins.  Basically anything to avoid getting on the pavement and goose poop.
THA-THANG:
Choose your rocks wisely then a slow march around the parking lot while doing: Overhead claps, seal claps, curls, triceps, and holding T pose.

Incline, Decline Merkins, BBS run a lap x 3

Mosey over to big parking lot and Lunge to light 50 Squats, run to next 50 LBC, bear crawl to end and then reversed back with crawl bear, bernie and reverse lunges.

Mary in the poop free parking lot and jog back to flag.

COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
Watch our tongues, it can do harm or build people up.  Make sure we are using them for good.
MOLESKIN:
“what did you gain by regularly praying to God?” the man replied, “Little. But, let me tell you what I lost: anger, ego, depression, insecurity and fear.”

Sometimes the answer to our prayers is not gaining but losing.
ANNOUNCEMENTS:
Iron pax is starting on Fridays in September.

A la Mexicana

THE SCENE: 69 and a little foggy.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

  • Overhead claps x 10.
  • Seal claps x 10.
  • Side straddle hops x 10.
  • Cherry pickers x 10.
  • Mountain climbers x 10.
  • Tempo merkins x 10.

THA-THANG:

Played a game with boxes and tennis balls. The objective was to score in the opposite goal. In order for the team to score, the player had to do one of the below exercises and throw a tennis ball in the goal.

  • 10 Burpees.
  • 10 Heels to heaven.
  • 10 Lunges (2-ct).
  • 10 American hammers (2-ct).
  • 10 Freddy Mercuries (2-ct).

The team that scored more goals decided what exercise we all would perform at the end as a group (Flutter Kicks x 20).

Mosey to the CMU piles.

We kept the same two teams than in the previous game and we ran a circuit starting at the CMU piles going to the small hill all the way to the pull-up bars and down the stairs. During this small loop there were different exercises that should be completed as a team to add up 200 reps of the following:

  • Bicep curls x 2.
  • Triceps extension x 2.
  • Overhead press x 2.
  • BBS.
  • Squats.
  • Pull ups.
  • Merkins.

MARY:
Hello Dollies X 21.
COUNT-OFF & NAME-O-RAMA
11 Hombres Valientes.
CIRCLE OF TRUST/BOM:
Reflected about the importance of having a balance in our life and try to plan things in advance to meet our goals. Also commented about over planning, that is the other extreme of the equation, so depending on where we are, we should lean towards one end or the other.
MOLESKIN:
Prayed for our kids and the return to school, our families and dear friends.
ANNOUNCEMENTS:
IPC.

The fruit of consistency is trust

THE SCENE: Dark, muggy, but not too hot.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

Cherry Pickers IC 4 CT
SSH x 25 IC 4 CT
LBACs Front and Back x 10 IC 4 CT
Tempo Squats IC
Mountain Climbers IC
Tempo Merkins IC

2X run across the parking lot

Each time back OYO
10 Squats
10 Mountain Climbers 4 CT
10 Merkins

THA-THANG:

Those last 30 reps are our Wagon Wheel today (30WW). If ever you finish a set, you rinse and repeat this wagon wheel until we’re all done or until Recover is called.

Indian Run to the sophomore hill parking lot, find a battle buddy.

One man performs our wagon wheel set (30WW) while the other RUNS a lap (not a mosey). Each man completes 3 laps (Bernie up the hill on lap 3)

Mosey to the middle courtyard, find a piece of wall
11s: Dips and BBS
11s: Box Jumps and Derkins (this was pretty killer)

Mosey to the motorcycle learning lot
4 Rush-style strides across the parking lot, with 2 rounds of our wagon wheel baked in.

Mosey back to the flag

MARY:
American Hammers and a minute of Boat-Canoe to finish things off.
COUNT-OFF & NAME-O-RAMA
No FNGs today, SOS (Mailbox 2.0) made 10 for the day.
CIRCLE OF TRUST/BOM:
What do you think of when you think of Consistency?

One 5-mile run doesn’t change a thing, just like one healthy meal, one date with your wife, one conversation with your son, or one reading of God’s word.

And my temptation? Focus on the misses, the failures, and the flops. I’d quit a worthy pursuit rather than fail the same way again.

But what about 50 dates? Or 100 conversations? Or 300 dives into the word?

What is the fruit of that consistency?

The fruit of consistency is trust.

Even if I missed 50 dates in the making, I am building a foundation of trust. Trust with my spouse, trust with my kids, trusting my Father in heaven.

Are you willing to keep building that trust?

I challenge you to keep dying to yourself, keep serving your family, keep pursuing your wife and kids.