F3 Knoxville

SEAHAWKS!

AO: shamrock
Q: Stitch
PAX: slappy, Crawlspace, MacGruber, Squatter, Mermaid, Drano, Anchorman, Eliza, Polly, Honeydew
FNGs: None
COUNT: 11
WARMUP:
Run in place
Butt Kickers
High Knees
Jump Rope
Grady Corns
Hallelujahs
Michael Phelps
Hairy Rockettes
SSH

THE THANG:
Mosey to the Football Field for one lap (Fellowship Mosey) around the track
2nd lap with 5 Burpees at each turn on the track (4)
3rd lap with 10 Merkins at each turn (4)
4th lap with 15 Squats at each turn (4)
5th Lap with 20 (2CT) Freddy’s at each turn (4)

Ultimate football at the Baseball field parking lot until time

Seahawks beat Patriots 5-4

COT:
Continuing with the theme of reflecting what you believe. There should be a direct correlation between your Faith and what you Practice / What you believe vs how you behave.

In the short book of Titus, Paul is teaching his coworker about ministry leadership but I think these words can also apply to us today, as it relates to being a follower of Jesus or even a member of F3. Both groups are called to be different from the world around us.

“For an overseer, as God’s steward, must be above reproach. He must not be arrogant or quick-tempered or a drunkard or violent or greedy for gain, but hospitable, a lover of good, self-controlled, upright, holy, and disciplined.”
‭‭Titus‬ ‭1‬:‭7‬-‭8‬ ‭ESV‬‬

He then goes on to talk about teaching sound doctrine, which for us is also the mark of a good leader. Truth grounded in something bigger than us. And, as only truth can be, grounded in God’s word…

“Show yourself in all respects to be a model of good works, and in your teaching show integrity, dignity, and sound speech that cannot be condemned, so that an opponent may be put to shame, having nothing evil to say about us.”
‭‭Titus‬ ‭2‬:‭7‬-‭8‬ ‭ESV‬

As you leave here today, be mindful, curious, thoughtful, compassionate, forgiving. Be a blessing and not a headache today.

Very Cold

AO: shamrock
Q: Squatter
PAX: Stitch, Anchorman, Mermaid, Pool Boy, Honeydew, Squatter
FNGs: None
COUNT: 6
Warm up PARKING LOT
Side straddle hops
Grady corns
Little baby circles
Moroccan night clubs
Cherry pickers

THE THANG:
Arms CMU AREA
4 exercises of 20
Over head press
Tricep
Curls
Lawn mowers
Legs
Calf Raises
Single leg sweep Left
Single leg sweep right leg
Squat
Hold squat
Single leg stationary lunge left
Single leg stationary lunge right
Pelvic thrusts (pickle pointers) single leg
Pickle pointer single leg.
Jump squat
Single leg dead lift left
Single leg dead lift right
Split squat left
Split squat right
Wall sit
Dora
100 merkins
150 dips
200 LBC

Slowzi to parking lot squatting at each shamrock

ANNOUNCEMENTS:

COT:
John 15:1-5. Abiding in Jesus

NFL Trivia

AO: shamrock
Q: Drano
PAX: Stitch, slappy, Lizzy, Anchorman, Pool Boy, Honeydew, Mermaid, @Polly
FNGs: None
COUNT: 9
WARMUP:
– SSH (15) IC
– Baby arm circles (15) IC
– Imperial Walkers (15) IC

THE THANG:
Mosey around the AO between exercises.
Stopping to answer NFL trivia and draw a card from the deck. Each card and suit corresponds to exercise and rep count.

❤️ – 10
:clubs: – 15
♠️ – 20
♦️ – 25

2 – Merkins
3 – Bobby Hurley
4 – Mtn. Climbers
5 – Squats
6 – Lunges
7 – Carolina Dry Docks
8 – Plank (60 seconds)
9 – Big Boys
10 – SSH
J – Flutters (2 count)
Q – Iron Mikes
K – Shoulder Taps (2 count)
A – Dips
Joker – 2 minute wall sit

MARY:
Slowsy back to flag

ANNOUNCEMENTS:
Convergence on Saturday morning, Jan. 31st.
6:00am – PreRuck
7:00am – Beatdown
8:00am – coffee at C-f-A
Mermaid is handing off the Nant’an roll, so be there if you can to show some love!

COT:
Today’s reminder was that our workouts do not have to be complex or overly thought out. Sometimes we just need men to step up and lead. Our mission in F3 is to invigorate male community leadership. So, the encouragement is to grab a Q and begin leading. If it’s your first time, we’d love to help you learn! If you haven’t done one in a while, we’d love to have you lead. And if you do them regularly, thank you! Keep it going! :muscle:

Grab a Q in February!

Cold Yahtzee

AO: shamrock
Q: slappy
PAX: Drano, Honeydew, Mermaid
FNGs: None
COUNT: 4
WARMUP:
To slick for that. We moved to the entrance cover and just went for the main course. “It was friggin freezing Mr. Bigglesworth.”

THE THANG:
We played Yahtzee. Exercises followed based on the dice number for the final roll. So fun.

Dice rules
1 – 1 lap
2 – 10 Squats
3 – 10 Big Boys
4 – 10 SSH
5 – 10 Merkins
6 – 4 Burpees

MARY:
No time

ANNOUNCEMENTS:
Escape from Haw Ridge 3/27/26

COT:
How many ticks is it ok to have?

[virtuous-leadership-school] Q-source 4th Foundation – LDP (Leadership Development Process)

AO: virtuous-leadership-school
Q: Pool Boy
PAX: Pool Boy, Borg, Mermaid, Stitch, Honeydew, Baby Boomer, None
FNGs: 1 None
COUNT: 6
WARMUP:
Mermaid got on early so I was able to test the audio with another person. This was my first VLS Q as well as my first Virtual Q so that was helpful in getting some of the pre-Q issues sorted through even though there weren’t technically any problems.

I also asked Borg to look up my docs.google.com/document/d/1DwSsBBacpCUan0ZkiF030y31_y3W6lPFjJe68tADT9I/ that he and I had discussed to have him read over it out loud to the group beforehand which was helpful (delegation is part of leadership, right??)

I’m including this next part not in “the thang” but before it because I consider it extra though today it was intentionally extra: Borg read over the Pocket Q that was taken from the storage.googleapis.com/msgsndr/SrfvOYstGSlBjAXxhvwX/media/6695d514965c6911d5752cb4.pdf and then I gave an overview of how we would walk through that today, seeking for time-constrained inputs from the PAX (specifically Borg was helpful in this area). The manual says 30 minutes but the way things go with our group 60 minutes is a good target and then we can have extended discussion.

THE THANG:
We reviewed the previous week’s Q-point, F3 Group. No additional comments were made though later on in our discussion the terms Lizards, Bullfrogs, and Leeches became useful to redefine for at least 1 PAX who wasn’t present for the previous week’s discussion.

Then we discussed this week’s Q-point, LDP or Leadership Development Process. I noted that it was not a Program, but a Process and then opened the floor for discussion of what stood out to the PAX in their reading this week.

Several discussions happened about various steps of the LDP so I think they’re worth noting here including their acronym / 4-letter abbreviation: SAOF
1. Schooling
2. Apprenticeship
3. Opportunity
4. Failure

We discussed aspects of what helped or hindered each of these from taking off and feeding into the next one, from PAX not handing things off in delegation (Apprenticeship to Opportunity), and in general where lessons could be learned from other experiences we’d had and what could propel us toward engaging in the LDP.

We also discussed the application of this to other members inside F3 Knoxville Leadership or not yet in leadership but who are ready to step into it as well, noting that it takes intentionality to grow in leadership and that we don’t want F3 Knoxville East, West, Smokies, Anderson, etc. to become a Bullfrog but to stay in Lizard-building mode.

MARY:
Tell the PAX before you take a picture. Especially before you take one twice.

ANNOUNCEMENTS:
Starfish Convergence 1/31 at Asylum.

COT:
I ended with two things – first was to summarize the Q-point by reading the Spur for the LDP in 3 parts:
1. Great Leaders develop new Leaders.
2. The LDP has four steps: Schooling, Apprenticeship, Opportunity and Failure (SAOF).
3. The LDP depends upon decentralized execution to central purpose.

Second was go the last steps to state my beliefs (I’m a Christian) and that I would be closing as such. Baby Boomer announced he had the Q next week before I could even ask (nice!) and then I freed the guys to go.

Post COT –
By finishing a little early even with the extended discussion we were able to get docs.google.com/document/d/17tSUJjC3oQiFqUGFCW0Jh9JhuituoYWIkD9qeQGFBFk/ is ready for use for anyone who wants to check it out. We covered all the points and Borg put into text and I reformatted it to where it’s broken down into what we think are simple-bit

Several of us stayed on for awhile before finally signing off.

One thing I didn’t cover but would challenge each PAX to go above and beyond with is to look to read and apply the Challenges section from each Q-point in their Shield Lock or simply with another PAX 1-on-1 in the week ahead. The challenges for this week were:

1. Write out three guys I can (and should) cultivate into better leaders by providing leadership opportunities and managing the corresponding failure.

2. Write out the ways in which I can consistently work myself out of a job (through the LDP and I2 – that’s Individual Initiative in case you’re not familiar)?

3. Write out the areas where I am lacking in the LDP, share this with my Shieldlock / SLT, and ask for feedback on how I can better cultivate these steps.

4. Write down the mission.


Fatal error: Uncaught Error: Call to undefined method WP_Script_Modules::get_queue() in /home/f3knoxville/www/www/wp-content/plugins/gutenberg/lib/compat/wordpress-7.0/script-modules.php:51 Stack trace: #0 /home/f3knoxville/www/www/wp-includes/class-wp-hook.php(324): gutenberg_print_script_module_translations('') #1 /home/f3knoxville/www/www/wp-includes/class-wp-hook.php(348): WP_Hook->apply_filters(NULL, Array) #2 /home/f3knoxville/www/www/wp-includes/plugin.php(517): WP_Hook->do_action(Array) #3 /home/f3knoxville/www/www/wp-includes/general-template.php(3208): do_action('wp_footer') #4 /home/f3knoxville/www/www/wp-content/themes/treville/footer.php(32): wp_footer() #5 /home/f3knoxville/www/www/wp-includes/template.php(810): require_once('/home/f3knoxvil...') #6 /home/f3knoxville/www/www/wp-includes/template.php(745): load_template('/home/f3knoxvil...', true, Array) #7 /home/f3knoxville/www/www/wp-includes/general-template.php(92): locate_template(Array, true, true, Array) #8 /home/f3knoxville/www/www/wp-content/themes/treville-child/archive.php(45): get_footer() #9 /home/f3knoxville/www/www/wp-includes/template-loader.php(113): include('/home/f3knoxvil...') #10 /home/f3knoxville/www/www/wp-blog-header.php(19): require_once('/home/f3knoxvil...') #11 /home/f3knoxville/www/www/index.php(17): require('/home/f3knoxvil...') #12 {main} thrown in /home/f3knoxville/www/www/wp-content/plugins/gutenberg/lib/compat/wordpress-7.0/script-modules.php on line 51