F3 Knoxville

Tag: Gibbler

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.

Being Neighborly with a Jelly Legged Welsh Dragon

THE SCENE: It’s August.  In Knoxville.  So, you know, warm.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH x 15 (4ct IC); 2 burpees; Imperial Walkers x 15 (4ct IC); 4 burpees; Cherry Pickers x 10ish (IC); 6 burpees; Tie Fighters, forward and back x 12ish; 8 burpees.
THA-THANG:
Jelly Legs.  Line up on the baseline.

  • Round 1: 10 second squat hold; 10 squats, run to other side for 2 burpees, and then back;
  • Round 2:  20 second squat hold; 20 squats, run, 2 burpees.
  • Round 3, 30 second squat hold; 30 squats, run, 2 burpees (see the pattern?)
  • Rounds 4 and 5

Welsh Dragon

  • Bear crawl x 4; 1 4 ct shoulder tap (tapping each shoulder once); 1 merkin
  • Continue with 4 step bear crawl and add a 4 ct shoulder tap and additional merkin each time up to 10;
  • Turn around and work back to the beginning, going down in reps, starting from 10, back to 1.

Cardiac

  • Mosey from AO up Baby Everest, to Cardiac, down to Cardiac, wagon wheeling for the 6;
  • 10 burpees at the bottom; Bernie to the first turn for 10 burpees; mosey to the next turn for 10 burpees, sprint to the top as hard as you can.
  • 25 dips

Some flutters waiting on the 6.  Mosey back to the AO

MARY:
High Heels led something (flutters? Hello Dollies?); then 25 tempo LBCs.
COUNT-OFF & NAME-O-RAMA
 

CIRCLE OF TRUST/BOM:
Here’s the full post of my friend, which I stole for the BOM:  “In the gospel of Luke, a dude skilled in the day’s cultural/religious law approached Jesus to “test him” asking, basically, ‘What do I need to do to be considered right before God?” And Jesus turns it around and asks, ‘Well, what’s written in the law about this topic?’ Dude repeats the Golden Rule, which says, in part: ‘Love your neighbor as yourself.’

Jesus says, ‘Looks like you got it. Do that and you’re cool’  But dude pushes for clarification: ‘Okay, but who exactly is my neighbor?’  Then, Jesus answers the very precise question by telling a story that most everyone on the planet now knows well – the parable of the Good Samaritan.

Story goes, in a nutshell: “Guy traveling was jumped by robbers who stripped and beat him and left him to die. Two dudes who were socially privileged (a priest and Levite) came along, noticed the guy, but peaced-out.  Then, a Samaritan (not considered to fully belong to the dominant culture), noticed the guy lying there and decided to stop and interrupt what he was doing. The Samaritan then spent his time and his money making sure the guy was going to be alright.”

Then, this is the epiphany moment: Jesus didn’t ask, “Which of these three would you consider to be your neighbor?” Instead, he asked: “Which of these three do you think was a neighbor to the guy who nearly got waxed?” Dude responds: “The one who showed mercy.” (i.e., the Samaritan).  Jesus: “Go and do likewise.”

In other words, Jesus was saying: “You’re asking the wrong question – ‘who is my neighbor?’ The question itself  isses the point and implies a primary concern with exclusivity and tribalism. – instead, you should be asking, ‘What should I do to be a neighbor?’” So, instead of asking, “Whose life in particular should matter to me?”

Go and observe who is truly in need and show those persons mercy. A human in need.

 

A human who has been treated unjustly.

 

In order to be a neighbor, you should concern yourself with *that individual* or *those individuals* regardless of attributes such as color, beliefs, religion, political affiliation, occupation, or social standing.

 

Indeed, Jesus assigned no other attribute to the person other than that he was in need.

 

Look for needs and heal them – even and especially if you’re a Samaritan.

 

MOLESKIN:
Prayers for Doubtfire and his family with his mom’s passing.
ANNOUNCEMENTS:

Do you remember that time we did Picketts and Everest the same day?

THE SCENE: Perfect July Morning ! Temp was about 74. Had rain over the weekend. Dew on the grass, did not see or smell any skunks.
F3 WELCOME & DISCLAIMER

Reminded everyone that I was worse than any professional. Monitor and modify..etc. Covid disclaimer – do not spit on each other!

WARM-O-RAMA:
SSH, Cherry Picker, Butter Fly ( Included Coach Dunn’s advice) , Shoulder Stretch, Arm Circles, 50 % pace lap around parking lot.
THA-THANG:
Mosey down to playground

  • set of 11s – Box Jams and Decline Merkins

Mosey to Picketts Hill

  • Set of 7s – Run 1/2 way up Picketts and do Burpee with Carolina Dry Dock on bottom.
  • 10 Count Recovery after 7 set complete.
  • Run up Picketts Hill

On Top of Picketts Hill – 10 count set of Squats followed by Mosey to bottom of Everest.

At Bottom of Everest

  • 10 Merkins, 10 4 Count Flutter Kicks, then run to stump that is approximately 1/3 up Everest. Repeat this 3 exercise set 5 times.
  • Run to top of Everest and then 10 count recovery. Followed by mosey to AO.

At AO

5 minutes game of Duck Duck Goose with Pax doing core exercises while the “Ducker” goes around the circle to finish.

COUNT-OFF & NAME-O-RAMA
16 Pax got better today.

 

CIRCLE OF TRUST/BOM:

Shared today the contrast of the story of  Job vs the book of Proverbs. Proverbs gives us practical wisdom and advice for living our life. The story of Job is a story of a good life gone bad as God gives Job the many challenges he has to face. You could argue that these two parts of the Bible are so different that you would wonder if they are in the same book! So much of our lives we have been fortunate to have lived in a Proverbs world. However all of us will from time to time find ourselves in a Job world through challenges in our personal, professional, spiritual or physical ( health ) life. In the current world – pandemic, economic, political , racism etc.. it seems like we ( our country/ community, world) have all been going through a Job phase. As leaders we need to keep that focus like Job. There is another side and it is up to HIMS like us to help and be strong for our community and Pax.

After the Proverbs / Job word I shared that I had found an old book about change that I had lost. The book “Who moved my cheese” was a successful book 20 years ago about change in the workplace and how to adapt. The book is a 10 minute read and I recommend it in our quickly changing world – here is a summary I found online:

Who Moved My Cheese Summary

Have a great week everyone

ANNOUNCEMENTS:
Code Brown reminded that there were still a couple of Qs left for the week.

Maximus Suicidae

THE SCENE: A little too warm, a little too humid to be perfect. Meh…
F3 WELCOME & DISCLAIMER: I am not a professional.  Do not snot on each other.

WARM-O-RAMA:
Side Straddle Sprint of Fire – PAX do SSH IC while each PAX in turn runs round the group observing social distancing.
From the baseline, do high skips across the lot, then mosey back.
Asymmetric Merkins (with one hand on the kerb) 10 each side OYO.
High Knees across the lot, then mosey back.

THA-THANG:
Mosey down to Circus Maximus for Suicides.  PAX run to the first cone and do 5 of said exercise, then run back to the start.  Then to the second cone for 10 and back, then third for 15, forth for 20 and the far end of the lot for 25.  The exercises were:

  • Merkins
  • Hello Dolly (4 ct)
  • Squats
  • Crab Jacks (4 ct) – that turned out to be a lot…
  • Heels to Heaven
  • No one made it to the Iron Mikes.

We moseyed back to the AO, just in time for Mary

MARY:
My new favourite ending…  The Bicycle Race.

PAX do Freddie Mercurys to the tune of Bicycle Race by Queen.  Every time you hear Bicycle, or Bike throw in as Big a Boy as you have left.

COUNT-OFF & NAME-O-RAMA
12 strong
CIRCLE OF TRUST/BOM:
Amelia Earhart was born on this day in history.  She said The most difficult thing is the decision to act. The rest is merely tenacity. We showed that by getting out of bed.  The rest was just moseying up and down a parking lot.  Good job men.
MOLESKIN:
I learned today to kill the Bluetooth on my phone before I give Bunny his speaker back.  So he can’t use Siri to call my M at 6:30!

Back to Cardiac

THE SCENE: Foggy and around 60 degrees at circle up
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Start with 25 SSH on 4CT, Thai Fighters L and R 10x4CT, Tempo Merkin x10, Cherry Pickers x8, Windmills x10 4ct
THA-THANG:
Grab a CMU and head to Cardiac.

At top of Cardiac-20 Curl, 20 OH Press, 20 Lawn Mower, 20 Block Merkin

At middle of Cardiac-20 Freddy Mercury, 20 Frog Crunch, 20 Heel Touch, 20 LBC

At bottom of Cardiac-20 Squat, 20 Alt Lunge, 20 Monkey Humpers, 20 Skaters

Back to top, rinse and repeat.

MARY:
Back to AO. Out of time
COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
Remember, we are all going to go through difficult stuff in life and it may not make sense.  We might want to bail.  Remember that Christ is with us through it.  Our life here is fleeting and we are “temporary residents”.  Heaven is our reward.
MOLESKIN:

ANNOUNCEMENTS: