F3 Knoxville

Gibbler Still Smells

THE SCENE: Apparently they ran out of proper names for whichever hurricane this is
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

Jenner warmed us up with tales of the Navy Seals
THA-THANG:
The decision on a morning like this is, do we just get soaked right off the bat, or do we try to stay dry and retain some of our dignity? It’s not cold yet, so maybe manlier men than me would have just worked out in the rain. But we stayed within the friendly confines of the Pavalon. (Anybody seen Walkabout lately?)

We still got some cardio in, just in small, rectangular increments. I added a colony of deadly fire ants as an additional hazard to avoid, just for interest.

Burpee lap doras, Junk Science, Stepdowns, Walkovers, Balls to the Walls, you name it. All in the name of showing up in the gloomiest gloom. We stayed out of the rain but we ended up soaked anyway – y’all fartsackers missed out on some real sweating.

MARY:
ATM, as God intended
COUNT-OFF & NAME-O-RAMA
CIRCLE OF TRUST/BOM:
A story in the gospel of Mark that is puzzling to me, but encouraging.
MOLESKIN:
Praying for our man Jenner!
ANNOUNCEMENTS:
Lebowski had on a Dude robe yesterday that didn’t get enough credit, FYI.

Drop Dead Legs

THE SCENE: Though the thermometer said it was over 50, I could barely see the road from the heat coming off as I pulled into the AO and was met by 15 HIMs ready to get unchained and hit the ground running.
F3 WELCOME & DISCLAIMER

Ain’t talking ’bout love. I’m talking ’bout Fitness, Fellowship and Faith. I’m Charmin, you’re Q.  All my flavors are guaranteed to satisfy. Plus they’re free.  Cause of this Full Bug called COVID, don’t spit on each other and and if Push Comes To Shove, you’re not social distancing.
WARM-O-RAMA:

Might as well Jump with some SSH, IC (4ct) x 20; followed by some BBQ squats (low and slow), Imperial Squat Walkers x 10 and Tie Fighters, back and forth with the BAC, 10x each.

Move to the baseline for some Rocky Balboas, IC (4ct) x 20, then it’s Bottoms Up with a burpee broad jump across the AO, lunging back to the beginning.
THA-THANG:
Time to hit the Mean Streets.  The Q wanted to run but also get some quad work in, so why not the Best of Both Worlds with a Bernie up Baby Everest and a run down the Dragon to the Cloud.

At the Cloud,we did some Aiken Legs (Box Jumps/Step Ups, Mary Catherines, Reverse Lunges), 20 each for 2 rounds.  The Q forgot to throw in Squats to lead off, so the Aiken Legs wasn’t fully legit, and now I’m feeling like an Atomic Punk.

After that House of Pain, we had another round of Bernie up BE, down the Dragon to the AO.

Now it’s into the Pleasure Dome for a little 7 of Diamonds.  Repeat each exercise and reps at each corner for 4 total laps around the AO.

  • 1st lap: 7 burpees at each corner
  • 2nd lap; 14 Flutter kicks, 4 ct;
  • 3rd lap; 21 Merkins;
  • 4th lap; 28 Squats.

Circle up for Death by Squats:  Start with 10 jump squats, followed by 10 squats, then 9 jump squats, followed by 10 squats, etc., down to 1 last “Failure to Launch” jump squat and 10 squats.  At this point, Somebody Get Me a Doctor, because my legs are On Fire.  I don’t know if Jamie’s Cryin’, but I sure am.

MARY:
Q has a Loss of Control and Kentucky takes over, calling out a favorite: Bicycles (Play Bicycle by Queen.  Do Freddy Mercurys plus a BBS every time he sings Bicycle or Bike).  Why? because Everybody Wants Some!
COUNT-OFF & NAME-O-RAMA
16 HIMs feel Black and Blue but are on Top of the World.
CIRCLE OF TRUST/BOM:
I know everybody has One Foot Out the Door and wants to be Dancing In the Streets, but you can’t miss the BOM and just Hear About It Later.  Stealing from Steam’s podcast with Cap’n Crunch, we need to remember what F3 is and is not. As Cap’n perfectly put it, “We are not a workout group.  We are not a men’s group.  We do those things, but that’s not what we are. The goal of F3 is to invigorate male community leadership.  We are a leadership factory . . .A leadership university.”  Leadership requires practice and experience.  What better place to get in practice than leading the men of F3 through a workout.  Remember that Iron Sharpens Iron.  Are we being sharpened by those around us?  Are we in turn sharpening those around us?
MOLESKIN:
Eddie Van Halen’s music was part of the soundtrack of my life.  The music for today’s workout and this BB is dedicated to his memory. RIP.
ANNOUNCEMENTS:
3rd F on 10/17 at the Bomb Shelter.  Be there!

Starting Fresh!

THE SCENE: Couldn’t ask for better!
F3 WELCOME & DISCLAIMER

WARM-O-RAMA:
SSH, TEMPO SQUATS, MERKINS, IMPERIAL WALKERS
THA-THANG:
Full body circuit at HGTV overlook, exercise on right side of overlook, then run to the middle for next exercise, then run to the left side and exercise

●2 rounds of 5 Burpees, 10 Shoulder Tap Merkins, 5 Burpees, 10 Shoulder Tap Merkins, 5 Burpees

●Cobra Kai’s and Sky Thrusters

●1 round of 10 Carolina Dry Docks, 10 Grady Corns, 10 Carolina Dry Docks, 10 Grady Corns, 10 Carolina Dry Docks

●1 round 10 each leg of Rocky Balboas, 10 Squat Jumps, 10 each leg of Rocky Balboas, 10 Squat Jumps, 10 each leg of Rocky Balboas

●1 round 10 V-Ups, 10 side crunches each side, 10 V-Ups, 10 side crunches each side, 10 V-Ups

After the circuit, we moseyed until we stumbled upon the Mall Walkers where we greeted them with 5 burpees(several times).
MARY:
Merkin ring of fire!
COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
There is no enemy outside our soul…  The real enemies live inside us..  Anger, Pride, Greed & Hate..  Avoid all of them and enjoy a peaceful life..

MOLESKIN:
Grateful for this PAX!  Prayers for Doublewide family and the family that lost their daughter over the weekend in Hardin Valley…
ANNOUNCEMENTS:
Bombshelter 3rd F!!!

Thanking all that participated in Hardship Hill and encouraged others to step up and help out next year!

CMU Shuffle

F3 Q – 9/14/2020

Asylum AO

0530-0615

[ The Scene ]

70s and dark – groggy but alive and well

[ Welcome/Disclaimer ]

  • Welcome to F3: Fitness – Fellowship – Faith
  • My name is Steam and I’m honored to be in your company and be your Q this morning
  • FNGs?
  • Couple of things before we begin:
    • (1) I am not a professional
    • (2) You’re here on your own volition
    • (3) If you need to modify anything we do this morning – feel free to do so as you need but push yourself and those around you.

[ Warm-o-Rama ]

(1) SSH – 10 x 4 IC

(2) Baby Arm Circles – 10 x 4 each side IC

(3) Imperial Walker – 10 x 4 IC

(4) Merkin – 10 x 4 IC

(5) Windmill – 10 x 4 IC

[ The Thang ]

(1) CMU 4 Corners

—HIM get CMUs—

—Move through corners clockwise—

  • Corner 1: 25 curls (1 count)

(Run up the hill — 10 V-Ups — run back to CMU — carry to next corner)

  • Corner 2: 25 chest presses

(Run up the hill — 10 V-Ups — run back to CMU — carry to next corner)

  • Corner 3: 25X4 Rocky Balboas on CMU 

(Run up the hill — 10 V-Ups — run back to CMU — carry to next corner)

  • Corner 4: 25 CMU swings

(Run up the hill — 10 V-Ups — run back to CMU — carry to next corner)

(10 count)

(2) CMU Lunges/Pull-ups

  • Men circle up with CMUs in the middle of the parking lot
  • 5 lunges with CMU on one shoulder or above head
    • Switch shoulders every 5 lunges
  • Run to Pav — execute 10 pull-ups
  • R & R until you reach the other curb
  • Recover with 25 Big Boy Sit-ups with your CMU when you’re done
  • Men take CMUs back and Charming leads PAX in 30×4 flutter kicks

(3) Nickel/Dime/Quarter x2

  • PAX mosey to playground
  • All PAX find a bench (all my benches)
  • Round 1
    • 5 Dips
      • 10 Box Jumps/Step-Ups
        •  25 1-leg squats on bench
  • Round 2
    • 5 1-leg squats on bench
      • 10 Dips
        • 25 box jumps/step-ups

 

  • BTTW back to the AO

[ Mary ]

  • Slow 25
    • 5×4 Flutter Kicks
    • 5×4 American Hammers
    • 5×4 LBCs
    • 5×4 Cockroaches
    • 5×4 Little LBCs

PAX stretch down to the ground – raise 1 vertebrae up at a time – execute some shoulder shrugs – done. Boom.

[ COT ]

  • # off – 16 + 4 Ruckers = 20
  • Name o Rama
  • FNGs – none 
  • BOM
  • I wanted to start the week off for us with a slap on the back and vote of confidence.

[ From the QSource  – by DREDD ]

  • Foundation4 (F4) — Leadership Development Process (LDP)

Here’s the chapter – worth the read.

1. Great Leaders Develop New Leaders

While leadership is critical to all groups, leaders are always in short supply in most groups because only a few groups employ a systematic Leadership Development Process (LDP = the process employed by a group to develop new leaders). What separates those few groups from the rest is simple: they are led by great leaders.

Great leaders are intent on leaving a legacy that will resound to their groups’ advantage long after they have gone. Knowing their leadership tenure is limited by human mortality, they get prepared for the expected event of their departure by developing new leaders. Because they cannot predict the precise time of their departure, they stay ready for the unexpected by ensuring that the leaders they develop are ready right now instead of sometime tomorrow. Great Leaders are constantly working themselves out of a job. 

Great Leaders develop new Leaders systematically, through an LDP that is tailored to the needs of the group they lead. They see this as a primary part of their responsibility as a leader, not something they also do if they can find the time.

For great Leaders, developing new leaders is leadership, of the highest caliber. 

2. The LDP has four steps: schooling, apprenticeship, opportunity and failure

Healthy communities, effective organizations, and dynamic teams each employ some form of an LDP that is periodically adjusted to suit their unique need for leaders and the manner by which they develop them. While every LDP reflects the purpose and character of the particular group in which it is housed, every useful process has a form of the same four components:

  • First, there is some kind of Schooling, the didactic instruction that the potential leader receives on the timeless fundamentals of leadership.
  • The second component is Apprenticeship, where the new leader is given the chance to develop the skills he learned from his Schooling  under the watchful eye of a more experienced Leader.
  • Third comes Opportunity, the chance for the growing leader to put what he has learned into practice under conditions where he is directly responsible for the outcome. While Schooling + Apprenticeship creates a Leader with the potential to be effective, Opportunity is the required element for the man’s skill to become kinetic and have actual impact on his group. 
  • The fourth component is Failure. A lizard uses its LDP to intentionally court minor disaster in order to fully develop its Leaders, because it is from Failure that Leaders learn the most. Success teaches far less because it does not isolate what works from what does not the way Failure does.

3. The LDP depends upon decentralized execution to a central purpose.

F3 is an organization whose purpose is to invigorate male community leadership. Not surprisingly, since our mission is leadership development itself, F3 needs a very deliberate LDP to be effective. However, because the organization is comprised of thousands of small teams that are not in proximity, that deliberate process cannot restrict the individual initiative and genius of its Leaders. We are absolutely dependent upon our great Leaders to be about the business of developing our new Leaders.The execution of the LDP is in their hands because it is their hands that are physically upon the new leaders. 

As  a result, we do not dictate the precise manner in which our Leaders are to execute F3’s LDP but rather encourage and focus them upon our central purpose. They must know the “why” of the LDP before they can perform it’s “what.” Also, they must be affirmed in their efforts to be incentivized to continue them. 

This model, decentralized execution toward central purpose, is not something unique to F3 or a theory that we invented. It is the LDP methodology employed by the great Leaders of healthy communities, effective organizations and dynamic teams and always have been.

4. Takeaways

  • Great Leaders develop new Leaders
  • The LDP has 4 steps: Schooling, Apprenticeship, Opportunity, and Failure
  • The LDP depends upon decentralized execution to central purpose

____________________________________________________________________________________________

  • “For great leaders, developing new leaders is leadership, of the highest caliber.”
    • And I see all of you as high caliber, high impact men that have done that for me for the past 4 years or so. You all have a power inside you to do that. Something that drives you to be the high caliber, high impact men you are.

 

  • I came to F3 as a lost college kid trying to figure it out 4 years ago. When I say F3 has been, and continues to be, a Gamechanger in my life, I mean it. I’ve experienced F3 Knoxville’s LDP in the past 4 years and am a better, more equipped and confident man thanks to YOU MEN – men of the highest caliber and quality – Great Leaders as the QSource chapter talks about. And I just want to say thank you. You all have done more for me and my journey towards being a HIM than most of you will ever know.

 

  • From a young leader to a Great Leader – thank you.

Chunked Topped Diced

THE SCENE: QVC emerged from a yearlong fartsack! Welcome back.
F3 WELCOME & DISCLAIMER 
WARM-O-RAMA:

I heard Preacher himself shouting all the way from the Arizonian desert that “burpees are not a warmup”

“Studies indicate” that none of us is likely to keel over dead in the next 10 years.

THA-THANG:
They took the caution tape off the Cloud, which I appreciate. Jack Webb never showed up today, which everybody appreciates! Box-Baby-Boxes x3. Some Merkins. Table row/squat 11s. Balls to the Wall.

A Merkin or two on the way to Cardiac, and Cardiac beat us like we owed it money.

MARY:
Normally I don’t like Mary, but Hands’ Evil Plank made an appearance. And Hands wasn’t even there to enjoy it!

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:
“A Good Man Is Hard To Find” by Flannery O’Connor. A favorite of mine.

ANNOUNCEMENTS:
IronPax tomorrow. Much misery ahead.