F3 Knoxville

Tag: Frenchie

Santa Claus is Going to Town

AO: asylum-am
Q: Coolio (Greg Fox)
PAX: Double Wide, Bunny, Cat Gut (Mike Davis), Charmin (John Willis), Cosmo 2, Hot Tub (John Muller), Rainbow, Waffle House (Brady Greene), Matlock (Bill Maddox), P3 (Jordan Simmons), Cinco (Scott McGuire), Love’s, Frenchie, Tropicana, UnicorNewton, Sambo #5
FNGs: 1 Sambo #5
COUNT: 16

WARMUP: yog around lot and up Baby Everest. Divvy up gifts
THE THANG: Dirty Santa/white elephant/Yankee swap

open a gift. lead ladder of
5 merkins
10 Big Bois
15 mountain climbers
20 SSH
25 squats
random runs and random intervals

the penalty for stealing a gift was draconian. 10 burpees followed by toting 100 lb weight up Baby Everest
not fact verified

gifts included an axe, the return of the Unicorn mask, an autographed pic of Coolio, REI gift card, lots of hand warmers,bbq rub and jerky. Free one hour massage from White Belt, giant Kit Kat Bar and a live gerbil

MARY: yes she was integral to the Christmas story

ANNOUNCEMENTS: Charmin was talking about the Soviet Union (fondly one can presume) and drowned out this part

COT: Read Luke 2. As prophesied back in Isaiah….Gibbler smells

[running] La Importancia del Agradecimiento

AO: running
Q: Shrubbery
PAX: Erector, Cosmo, 5K, Butterknife, Data, Fetch, Frenchie, Tooth Fairy, Trash Panda (JUCO)
FNGs: None
COUNT: 9
WARMUP:
1.5 miles to the track
THE THANG:
We did the 12345 workout, consisting of intervals of fast/threshold runs followed by short recovery time. For more details I am including the screenshots of the workout in Garmin. We included Mount Le Conte at the end of the workout, we had 2 mins to complete the whole hill.
MARY:
No time.
ANNOUNCEMENTS:
Big Christmas Party at Data’s den.
COT:
We talked about the importance of being thankful for what we have in life.

Colossians 4:2
“Devote yourselves to
prayer, being watchful
and thankful.”

College Graduation 2 – The Pukeless Sequel

THE SCENE: Mid 40’s, light/limited rain
F3 WELCOME & DISCLAIMER

In honor of my nearly four year anniversary, I decided to take on the second bootcamp I attended, which had me puking my brains out at during the BOM. I wanted to see where I stood in You vs. You fashion. Trolley’s words and workout are cut and pasted below:

WARM-O-RAMA:

  •  SSH x 20 (4 -count)
  • Cherry Pickers x 5 (4 -count)
  • Merkins x 10 (4 -count)
  • Squats x 10 (4 -count)

THA-THANG:

  • At the CMU (aka Freshman) wall,  harken back to when you were a freshman.  Just doing a pushup or finding a class was a challenge.  So for freshman we keep it simple.

    25 Merkins and run around wall.

    Recollect that when certain people would for the first time, spend a full year at the dorms, eating potatoes and carbs for three meals a day, their thighs ended up being a bit large..  So we did a larger (from bottom to top) hill and

    50 Squats + Sophomore Hill

    Then, as a junior you were more refined, you were getting the hang of classes, and getting through the “CORE” classes as well as some of your major classes.. so:

    Run the Junior Hill Stairs and do 75 (four count) Freddy Mercuries

    Then, in preparation for the real world your major courses were kicking your tail, it was and is a long grind, you did what you had to, to reach the graduation finish line.. so

    Run the Senior Stadium hill and follow it up with 100 Burpees.   Break-em up into sets of 15, then 10, and find a battle buddy to do whatever you can to graduate.

MARY:
In the spirit a of leave no man behind, we helped the 6 push through the last 25 burpees and made sure that everyone graduated. We still had some time so we did Imperial Walkers x 20 (4 count) and Tempo Squats x 10 (4 Count)

CIRCLE OF TRUST/BOM:
Just shy of 4 years ago (29 March 2019), I attended my first boot camp after seeing Erector’s post about The Project. Having not seriously worked out in nearly 10 years, Booster’s birthday Q was tough but manageable and had me wanting to come back for more after taking a week’s rest. My second boot camp was led by Trolley and he absolutely murdered me with the above. I remember thinking when he said that we were to do 100 burpees that my goal was to get to 30. I ended up getting to 60 and feeling so proud of myself. Back then, on that day at least, modify as necessary was not a thing. Trolley went down the line confirming each HIM reached his 100. I announced my 60 and he told me to keep going and had everyone else go too. I made it to 80 before we headed back to the flag, feeling spent but prouder still. For the Mary, Trolley asked me what number I got to…so it was more burpees for all. I know we were well past 6:15 but 5K, BOOSTER, ERECTOR, GUANO, KENJO, ROCKET, SNAGGLETOOTH, SPOTTER, TROLLEY, and WAXJOB racked up 100+ burpees to bring me up as the 6. I have no idea what Trolley said because my head was spinning and when he called us in to prayer, I stumbled over to the median and merlot’d the water in my belly. I am pretty sure everyone was thinking, “Well, he’s not coming back!”

Today was a different story. Four years later, I knocked out 100 burpees at the Stadium and another 21 bringing up the 6 and we still had time to do two Mary’s. We have seen a lot of HIMs come and go, including Trolley, but the men of F3, their talent, their character, their effort to be better continues to encourage me and it is the point I emphasize when I share what we do with sad clowns. You gentlemen make this quote easy to live out – “Every man I meet is my superior in some way, in that I learn from him.”

Today, I graduated college!

Generosity Requires An Attitude of Gratitude

THE SCENE: 55 and the rain was gone…almost not like the gloom!
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

  • Side Straddle Hops (IC) X 10
  • Cherry Pickers (IC) 4 CT X 10
  • Overhead Claps X 10 (IC)
  • Tempo Squats (IC) 4 CT
  • Hand Release Merkins X 10
  • Mosey

THA-THANG:

CMU Work

  • 20 Overhead Press
  • 20 Tricep Extension
  • 20 Bentover Rows
  • 20 Curls
  • 20 Squats
  • Run around the block
  • Rinse & Repeat

MARY:

  • 20 Hello Dollies
  • 20 Big Boy Situps
  • 20 Flutterkicks
  • 40 LBCs
  • 1 minute plank
  • 20 Pickle Pounders
  • 20 Merkins
  • 20 Squats

COUNT-OFF & NAME-O-RAMA

13 men including Bagger visiting from Atlanta – Bagger is an OG from JUCO and moved 4 four years ago

CIRCLE OF TRUST/BOM:

What is Generosity?  It can be defined as “the virtue of giving good things to others freely and abundantly.” When we think deeply about this definition, three parts stand out clearly. Generosity is giving “good things”, giving “freely”, and giving “abundantly.”

We can deepen our experience of generosity by moving from acts of generosity to cultivating an attitude of generosity. When we embody an attitude of generosity, the good things we share expand out from deep within our hearts as an offering of freedom.

When we practice generosity, the “good things” that we give can take many forms. Certainly, some “things” are tangible items like toys, blankets, and food. Giving material things to help others is both a valuable and needed act of generosity. We can also give things like our time, our talents, and our full presence when we serve.

There is a very important lesson surrounding generosity: everyone connected to generosity wins – the recipient, the giver, and all who learn of it. Generous living is a wonderful way to live!

SHOW UP!!!  By showing up to make other’s loads lighter!

As you grow older, you will discover that you have two hands, one for helping yourself, the other for helping others.  Audrey Hepburn

Matthew 25:40-45 New International Version

40 “The King will reply, ‘Truly I tell you, whatever you did for one of the least of these brothers and sisters of mine, you did for me.’

41 “Then he will say to those on his left, ‘Depart from me, you who are cursed, into the eternal fire prepared for the devil and his angels. 42 For I was hungry and you gave me nothing to eat, I was thirsty and you gave me nothing to drink, 43 I was a stranger and you did not invite me in, I needed clothes and you did not clothe me, I was sick and in prison and you did not look after me.’

44 “They also will answer, ‘Lord, when did we see you hungry or thirsty or a stranger or needing clothes or sick or in prison, and did not help you?’ 45 “He will reply, ‘Truly I tell you, whatever you did not do for one of the least of these, you did not do for me.’

MOLESKIN:

Some of my information I received from All-Pro Dad’s; I’m speaking about “generosity” this Friday to 225 fathers and kids at Hardin Valley Elementary School

ANNOUNCEMENTS:

  • Sign up to Q/VQ
  • Christmas Party at Butterknife’s this weekend
  • Christmas Parade opportunities coming up
  • If you will be JUCO’s point person for Hardship Hill, let Butterknife know

JUCO Circuit

THE SCENE:   25ish and clear.  Perfect for a beatdown.
F3 WELCOME & DISCLAIMER:  Administered
WARM-O-RAMA:

  • Phelps
  • RFTS/LIH
  • Turkey wings
  • Projectivator
  • Grady corns
  • Squatting Grady
  • Merkins
  • Bouncing Y

THA THANG:

Mosey to the big lot.  Sprint across, turning 90 degrees at each line.  (sprint, side shuffle, bernie, side shuffle). Mary at the end.

Mosey to sophomore hill.

  • 10 iron mikes
  • 15 star jacks
  • 20 squats
  • Sprint to the pull-up bars – max pull ups.
  • Sprint to the coupons
  • 20 shoulder presses
  • 25 curls
  • 30 triceps
  • Sprint back the beginning
  • Repeat the circuit

 

Mosey to freshman hill – tip the scale

10 burpees, run up the hill, 10 merkins, run down the hill

9 burpees…11 merkins

8 burpees…12 merkins, etc. until recover is called.

 

Mosey to the docks.

10 carolina dry docks – jump off the dock and run to the other

10 bobby hurleys – jump off the dock and run back to the other.

Repeat a few times.

 

Mosey to the courtyard.  Broad jump the length of grass.  Bear crawl back.  Repeat.

MARY:

Guantanamo

PAX choice

COUNT-OFF & NAME-O-RAMA

Me and 11 of the best men I know.  One 2.0

CIRCLE OF TRUST/BOM:

From Psalm 78, “I will utter dark sayings from of old, things that we have heard and known, that our fathers have told us.  We will not hide them from their children but tell to the coming generation the glorious deeds of the Lord, and His might, and the wonders that He has done.”

The Word this morning was repurposed from this week’s F3 newsletter.  The newsletter talked about how the purpose of F3 is to plant, grow and serve small workout groups for men for the invigoration of YOUR leadership – in your communities, churches, workplaces, and – most importantly – in your home.

Whether or not he intends to, every father is discipling his children to something.  What we want to be doing is discipling them to virtue.  To know the character and instructions of God.

I shared part of my story – how for years I felt like a failure at discipling my family.  I would begin reading them Scripture or a Bible study…then stop when circumstances interrupted our routine or when it no longer “felt right”.  I would pray with them regularly…then have long seasons of drought.  I felt unsure of what exactly I was supposed to be doing – and unqualified to do what I thought family discipleship meant.  In my confusion, I became resentful about the whole thing.  I knew I was not leading my family well but couldn’t find a form and rhythm that felt like it worked.

Can any of you relate?

It’s just a little thing – but what finally clicked for me a few years ago started with a book.  A short story that is meant to be read during the Advent season – one chapter every night.  Our family developed a routine: everyone gets a blanket, a hot drink, and piece of candy, then gathers on the couches in the living room.  I’d read one chapter from the book, Jotham’s Journey.  Each reading also includes a few questions related to the narrative – but also tying in discussions about God, living righteously, and Jesus’s birth.

We enjoyed that time so much, we did not miss a single night during Advent.  And here’s the key…at the end of those 25 straight nights, our family had formed a new habit.  We sustained our rhythm after that Advent season and to this day – five years later – we follow roughly that same pattern almost every evening.

There are a thousand different ways you can intentionally mentor your sons and daughters about the most important things in life.  This is just one thing that worked for me after a hundred other things failed.  Establishing a lasting routine.

If you are, as I was for a loooong time, confused and frustrated with trying to find a routine to lead your family, maybe you’ll try the path that worked for me.  I have five of those books to give away.  There is nothing special about this book – but I’m sentimental about it because of my own experience.  If five men will read them to their families, please take them.  Advent starts on Sunday.  Read it every night with your kids until Christmas.  Work to have a new family habit take root.

It does not have to be profound or complicated.  Read a passage of Scripture – do one of the hundreds of free family studies on the YouVersion Bible app.  Find a way to lead your family in virtue.

MOLESKIN:

If you didn’t get a book and want one, DM me on Slack with your address and I’ll have it shipped to you.   

ANNOUNCEMENTS:

Christmas party at Butterknife’s home Dec 3rd – sign up!