Habits, Part 2

July 27, 2022 Kick-Flip

THE SCENE: 75 and thick.
F3 WELCOME & DISCLAIMER: Administered.
WARM-O-RAMA:

Phelps
RFTS / LIH
Grady Corns
Mountain Climbers
Up/Down Dog
SSH

THA THANG:

Mosey to the new building, pick a spot on the bench.
30 seconds of each
- Derkins
- Single leg squat (L)
- Dips
- Single leg squat (R)
- Incline CDD
- Plyo step-ups

Mosey to the pond. There are 2 trees along the path – approx. half way around the pond from each other.
- 50 merkins + 50 LBCs. Run to the other tree.
- 40 merkins + 40 LBCs. Run to the other tree.
- 30 merkins + 30 LBCs. Run to the other tree.
- 20 merkins + 20 LBCs. Run to the other tree.
- 10 merkins + 10 LBCs. Run to the other tree.

Mosey to the Big Lot;
- Bear crawl one line.
- 10 flutter kicks (count 1 leg)
- Bear crawl one line.
- 10 hello dollys

Jelly Legs

MARY:

Dealer’s choice.
Jail break!

COUNT-OFF & NAME-O-RAMA

9 for bootcamp + 5 Rushers

COT / BOM

All this week, we’re talking about habits. For Part 1 on Monday, Guardrail led a discussion about cultivating our hearts in preparation for a habit change – starting a new good habit, killing an old bad habit. Today we continued talking about habits – as we start a new, or end an old, let’s plan for failure. Let’s think about what might cause failure and pre-decide on strategies to avoid those or to quickly rebound from them.

When you are starting a new habit, what kinds of things are going to throw you off course?

Stumble: I’m not making any progress toward my goal.
Did you just set a goal – or did you also define a plan and come up with systems to get you to the goal? “Systems” are the reminders, queues, routines, notes, people, etc. that you set in place to facilitate your work toward to the goal. James Clear says “you don’t rise to the level of your goals; you fall to the level of your systems.” A goal is just a daydream without a plan. Make sure you have an actionable plan + establish systems to execute that plan.

Stumble: I’m not seeing change happen as fast I thought it would.
Adopt a long-term perspective. Have short-term milestones. Especially in the short term, evaluate your progress based on how well you stick to your plan, not your results. Worry about meeting the plan today – tomorrow worry about tomorrow. Keep your sights only looking that far out. If you have a good plan and you stick to the plan, your goal will take care of itself. Again from James Clear, “You should be more concerned with your current trajectory than with your current results”.

Stumble: I missed a day, so I guess I’m done.
Sometimes we have an all-or-nothing mindset. If we fail one time, we think we are a failure. Like my daughter who is learning to walk, I wouldn’t say to her “just two steps?!? Come on!“. No, I say “Two steps! Great job girl! Now try and again and get three steps this time!!!” As you are learning to do something new, coach yourself the same way. Give yourself some grace. If you miss a day, don’t miss two. Missing one day reduces your chance of success by 5%. Missing two consecutive days reduces your chances by 40%.

As we start new habits, here are three strategies that we’re going to implement

Create systems to push you toward your goal
Success is sticking to your plan TODAY
If you miss a day, don’t miss two.

You are what you repeatedly do. Every action you take is a vote for the type of man you want to become.

With that in mind…

What good habit do you need to start?
What unhealthy habit do you need to stop?

Come back Friday for Part 3 of this Word!

MOLESKIN:

Prayers for Data, Papa Lock, and Shrubbery’s Aunt.

ANNOUNCEMENTS:

Farming Rules for Growth

July 25, 2022 Guardrail

THE SCENE: 74° Cloudy and a wee bit muggy
F3 WELCOME & DISCLAIMER Delivered
WARM-O-RAMA:
Side Straddle Hop, Harry Rockets,Cherry Pickers, Kick throughs, Tempo Merkins, Tempo Squats, Stretch on your own
THA-THANG:
Today was all about measuring some physical achievements to see how we are progressing. Is our effort producing fruit? Remember, this isn’t a competition expect for against yourself. We’ll do it again, Lord willing, when the air is cooler and our bodies are stronger and faster. I’m thinking late Oct.

100m dash
Max Pull Ups
1 Mile Run time
# of heavy thrusters in 2:00
Time to do 50 Curls
Time to do 50 Tricep extensions
Max Merkins consecutive

Took longer than a I thought so no time for Mary.

Times were documented; 11 HIM’s have a baseline of what their bodies can do.

CIRCLE OF TRUST/BOM:
Not to brag, but my grass is looking really good. I can’t take too much credit. I have a grass allergy so I pay for a lawn service and I have a sprinkler system that helped it survive the June drought.
My brother is a farmer and his “yard” is a mess… but we drove a tractor through it, in the right spot at the right time and out of the ground came food.
Food we can eat. It’s an every day miracle and we are so far removed from agriculture that we miss the amazing ways God works in “normal things.” Find time today to praise God for the miracle of food. It’s delicious and awesome. If you are struggling to realize this, one word: bacon.
But to plant food you have to tear up some dirt and follow the rules of nature.
1) It takes planning
2) It takes time
3) It takes God to do the watering.
4) It take a lot of hands and you can’t hide it

So how do we cultivate the soil of our souls for spiritual growth?
I want to be clear. God does the work. Jesus Christ already died and rose again and and if you invite him into your heart He gives us life and fruit.
1) Have a plan and get started on it.
2) Realize it takes time. pray for patience.
3) Realize it is God who is doing the work… prayer life
4) It isn’t about looking good; share the fact that you don’t have it all together. Share your goal. Tell a brother and don’t be afraid to reveal you are covered in dirt. It takes lots of hands and transparency
Sow for yourself righteousness, reap steadfast love
break up your fallow ground
for it is time to see the Lord
that He may come and rain righteousness upon you.
Hosea 10:12
Today we measured our physical fitness with the goal of measuring again in a few months for improvement.
We know how to set goals, improve physically and hopefully the why is for the right reasons; so we can be healthy contributing leaders in our community for years to come. Measuring fitness is much easier than measuring spiritual growth, but that doesn’t mean we get to skip it.
Today I want to challenge you to set some spiritual goals:

Are you growing in maturity?
Are you a more bold witness?
A better example to your kids?
More loving an approachable to your wife?
Do you have a reading list?
Do you have a prayer list?
Is God calling you to fast for a season or a specific topic?
Do you have a Bible reading plan?

Pick one or two of the above and tell a brother you plan to measure, grow, patiently wait for God to work and encourage a brother to do the same.

My apologies for the order of these. That was rough. And the truck coming around the corner at just the wrong time kept us from getting our true max merkins. Result tables below in Alpha order of F3 Name.

Booster	July 25
100M	19.11
Pull ups	3 jump
Mile	10:15
Thrusters in 2:00	32 cmu
50 Curl time	:55 cmu
50 Tri ext time	:47 cmu
Max consec. Merkins	25

Commission	July 25
100M	17.32
Pull ups	2
Mile	10:13
Thrusters in 2:00	42
50 Curl time	1:01
50 Tri ext time	:49
Max consec. Merkins	15

Guardrail	July 25
100M	17
Pull ups	26
Mile	7:27
Thrusters in 2:00	27 cmu
50 Curl time	1:00 cmu
50 Tri ext time	:47 coupon
Max consec. Merkins	22

Kick Flip	July 25
100M	15.75
Pull ups	17
Mile	6:59
Thrusters in 2:00	32
50 Curl time	:49
50 Tri ext time	:38
Max consec. Merkins	48

Mailbox	July 25
100M	15s
Pull ups	7
Mile	6:30
Thrusters in 2:00	41
50 Curl time	:56
50 Tri ext time	:44
Max consec. Merkins	28

Median	July 25
100M	16
Pull ups	20
Mile	8:07
Thrusters in 2:00	30
50 Curl time	1:07
50 Tri ext time	1:09
Max consec. Merkins	22

Shrubbery	July 25
100M	16.92
Pull ups	21
Mile	6:30
Thrusters in 2:00	42
50 Curl time	:43
50 Tri ext time	:37
Max consec. Merkins	34 (or is it 54?… either way impressive)

Stitch	July 25
100M	18.04
Pull ups	15 cc
Mile	8:32
Thrusters in 2:00	42
50 Curl time	:46
50 Tri ext time	:47
Max consec. Merkins	27

Stye	July 25
100M	14.45
Pull ups	4
Mile	11:01
Thrusters in 2:00	29
50 Curl time	:57
50 Tri ext time	:51
Max consec. Merkins	16

Wanderer	July 25
100M	15.85
Pull ups	5
Mile	9:11
Thrusters in 2:00	35 coupon
50 Curl time	:46 coupon
50 Tri ext time	:45 coupon
Max consec. Merkins	13

MOLESKIN:
Ashley is back from Nicaragua on Saturday, Lord willing. Continue to pray for her trip home and that ministry.
ANNOUNCEMENTS:
See Judge Judy’s post in the main channel for the details on Aug service opportunity

Our Fruits

July 18, 2022 Erector

THE SCENE: humid and hot at JUCO
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
20 mountain climbers, 10 tempo merkins, 15 Moroccan night club, 15 Imperial walkers, 10 harry Rockettes
THA-THANG:
Mosey to our beloved hill… JUCOmanjaro. On the way to the top, stop at every third hash mark for these exercises (one at a time). Repeat all the way up.

20 merkins
20 squats
20, 2-ct flutter kicks

Mosey back down to the strip mall across the street. Starting at the southwest corner, perform one of these at each corner clockwise.

10 burpees, bear crawl to the next corner
20 decline merkins on the guardrail, run to the next corner
20 heels to Heaven, bear crawl
20 lunges, run
Repeat

MARY:
Merkin ring of fire, 10 each of LBCs, 6 in. LBCs, and full grown LBCs.

COUNT-OFF & NAME-O-RAMA
16 got it done this morning.
CIRCLE OF TRUST/BOM:
“Beware of the false prophets, who come to you in sheep’s clothing, but inwardly are ravenous wolves. You will know them by their fruits. Grapes are not gathered from thorn bushes nor figs from thistles, are they? So every good tree bears good fruit, but the bad tree bears bad fruit. A good tree cannot produce bad fruit, nor can a bad tree produce good fruit. Every tree that does not bear good fruit is cut down and thrown into the fire. So then, you will know them by their fruits.” – Matthew 7:15‭-‬20 NASB1995

Are we good trees or bad trees? Regardless of our intentions, we are producing fruit in our lives. This is a reminder to be aware of how we conduct ourselves. We also need to surround ourselves with good influences. Our examples and the example we set for others have a big impact and can result in eternal consequences.

MOLESKIN:
Good to see Hounddog back out!

Just Legs…and more

December 6, 2021 Spotter

THE SCENE: 60* – too warm for December
F3 WELCOME & DISCLAIMER: Yep
WARM-O-RAMA:
LBAC fwd x 20, OHC x 10, LBAC bcwrd x 15, Tennessee Rocking Chair x 10 Cherry Pickers x 7, Tempo Squats x 10

THA-THANG:
Mosey to the big parking lot and line up facing the far end:

Perform 10 merkins, 15 BBS, and 20 squats then lunge to the next parking line. Once at the line, sprint to the far light pole and Bernie back. Repeat till you make it to the light pole.

Mosey to the CMU pile and grab a coupon.

At the base of sophomore hill, line up facing the hill. Perform the following sequence:

10 CMU Curls
10 CMU OHP
10 CMU Squats
10 CMU Thrusters
Bernie to the top of Sophomore Hill and mosey back.

We completed 4 rounds of the above sequence.

Mosey to the courtyard big parking lot.

Performed 11’s with Box Jumps and Diamond Merkins.

Called time before we finished.

MARY:
None

COUNT-OFF & NAME-O-RAMA
11 Men that I pray are striving to be HIMs! Welcome to FNG Spring Break!
CIRCLE OF TRUST/BOM:

Why are you here?

I’m here because it makes me a better man, a better father, a better husband, and even a better Christian. The workout is an added bonus to the BOM & COT that offer the true reward for rolling out of bed at an unreasonable time. F3’s purpose is to “invigorate male community leadership.” F3 is also a “Faith” based group. If you read up on that aspect per F3 nation it does not define “Faith” as Christianity or even religion, but as a belief in something bigger than oneself. However, I’m blessed that here at JUCO each member of the PAX has shared their own belief that Jesus Christ is our Lord and Savior. This has allowed for an even greater impact from the PAX on my life as they each share Biblical messages that push us to be better Christians and strive to be HIMs.

A note on High Impact Men (HIMs). We use this term frequently when referring to our PAX in F3, but let’s take a moment to reflect on what this term means. A High Impact Man can be defined by immeasurable qualities, integrity, honesty, loyalty, servitude, leadership, humbleness, meekness, etc. In my mind, the true HIM need only be defined by one single word, Godly. Any man that can be defined as such will inherently be a High Impact Man. I’m urging each member of the JUCO PAX to strive for Godliness in all that you do.

1 Timothy 4:8

“For bodily exercise profiteth little: but godliness is profitable unto all things, having promise of the life that now is, and of that which is to come.”

MOLESKIN:
Shoutout to Booster for stepping up at the All Pro Dads event recently and pushing the community men to be better leaders. It doesn’t take F3 as a vehicle to invigorate others. Let’s strive to do it any way we can.

ANNOUNCEMENTS:
Christmas Party at Judge’s and Christmas Parade in Oak Ridge this Saturday

Core Wheel

November 22, 2021 Butter Knife

THE SCENE: Crisp Morning. Go to catch the tail end of the eclipse.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Side straddle hop in cadence 20
Cherry Pickers
10 tempo merkins
Arm rotations thumbs up in cadence
Reverse thumbs down in cadence
10 Windmills in cadence
Side straddle hop in cadence
Broken wheelbarrows
THA-THANG:
Mosey to Large parking lot for –
Core Wheel

8 stations surrounding the core station.

Do your exercise run through the middle of the wheel stopping for the core exercise run clockwise to the next station after the one you just completed.

Rinse and repeat. (On round 2 we added an additional lap around the wheel.)

Core station all exercises x20:
Flutter kicks
American hammers
LBCs
Heels to heaven

8 Stations:
Burpees x 10
Bear crawl to the center stopping for core exercise mosey out
Squats x20
Merkins x20
Lunges x20 single count
Diamond Merkins x15
Squat Jumps x20
Mountain Climbers x20 each side

MARY:
A little more core.
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:
It’s getting to the time of year where we’re called to give more, be humbled by the abundance of what we have, and I encourage you to do both.

Smile more than normal. You don’t know who needs it.

Three things will last forever— faith, hope, and love — and the greatest of these is love .
1 Corinthians 13:13
MOLESKIN:
Insert any personal comments, notes, devotion content, etc.
ANNOUNCEMENTS:
Christmas Party at Judge Judy’s and F3 Float in Oak Ridge Christmas Parade both December 11th.