F3 Knoxville

Tag: Junk

Q Source Groups and Poopatorium

Temp: cold, 27 degrees

9PAX

Warmup:
10 SSH
1 HR Burpee OYO
5 Cherry Pickers
2 HR Burpees OYO
10 Tempo Squats
3 HR Burpees OYO

Mosey to Poopatorium
3 Rounds
10 Derkins
10 Box Jumps
10 Dips

Mosey to Lakeside Driveway
5 Burpees OYO

Mosey to Matterhorn
10 Rounds
5 Merkins
10 BBS
15 Squats
Run to Backbone – 3 pull-ups

Mosey to Lakeside Driveway
5 Burpees OYO

Mosey back to AO
Mary
Ab Cycle
15 Hello Dolly
15 Flutter Kicks
15 Reverse Crunches

 

This week’s Q-source study is about Groups. F3 is a workout group. It is explained that there are three distinct groups, Organizations, Communities and Teams. This morning we gather as a Team which is the basic form of the group. A Team’s main purpose is to do something. Considering F3’s mission, this team is meant to invigorate male community leadership. We cannot lead our communities without first learning to lead each other. The best way to do this is by leading a Q.

This is often easier said than done. For some, leading a Q is simple, for others it’s daunting. Still more, it’s another commitment in a long line of commitments.

I challenge each of you today to sign up for a Q slot. I’ll be the first to offer help writing a workout, co-leading the workout or preparing the BOM.

Don’t let the opportunity pass by to step up and step in. We all need you.

99 Pavaroblems

THE SCENE: 45 and drizzly.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

Warm-a-Rama
SSH x20 IC
LBACx10 forward x10 reverse
Tempo Squats IC x10
Tempo Incans IC x10
Cherry Pickers IC x5

.
THA-THANG:

99 Problems
You pick the order
Set break:
Bear crawl the perimeter OR run up the hill
UPPER
Incans
Dips
Carolina Dry Docks
LOWER
Lunges (x50 each side)
Sumo squats
Calf Raises (x4 ct)
MARY
LBC (x4 ct)
Hello Dolly (x4 ct)
Dead Bugs (x2 ct)
FINALE
Burpees to finish if needed

COUNT-OFF & NAME-O-RAMA
!
CIRCLE OF TRUST/BOM:
.

Watchful Eye
My personality is one that is constantly envisioning the future. I will play out scenarios over and over again days, months or years before they may happen. I also have excellent anticipation of what may happen in just a few seconds, but so also have an optimistic outlook typically and that sometimes gets me in trouble.
My oldest son is a beastly manchild who terrorized right tackles, quarterbacks and running backs alike this last fall. Over and over again this past fall I envisioned this 8th grader whipping his blocker to stuff the play in the backfield and then saw it happen live right in front of my eyes. I’m not kidding, I have video and I’m surprised I haven’t already shoved it in your face.
When he was 4 he was in a mini bounce house with the kid across the street that essentially functioned as a wrestling ring. This kid was younger and smaller but tough and mouthy to boot. They got to wrestling and I was envisioning Michael wiping the mat with this foul mouthed little hooligan.
Too late I realized that Michael, who had never wrestled with anyone in his life, had no idea what to do. He was in a headlock, being pulled backwards and croaked out “Dad, HELP!” I can still hear the panic in his voice, and I still feel failure as I realize how alone and afraid he felt and the effect of those precious seconds it took me to break it up.
God is never distracted. He is never on His phone. He is never caught up envisioning the future. He at the same time knows everything that will happen and yet allows us to live in the tension of the unknown. He is not unaware of what you feel right now. He is fully aware of your struggle, your worry, your pain. He has no intention of letting you walk it alone, but He will also not force you to do it His way. Talk to Him. Tell him what you feel, where your heart is, how you hurt…and then listen for His encouragement. Look for His provision and direction.
““Therefore I tell you, do not be anxious about your life, what you will eat or what you will drink, nor about your body, what you will put on. Is not life more than food, and the body more than clothing? Look at the birds of the air: they neither sow nor reap nor gather into barns, and yet your heavenly Father feeds them. Are you not of more value than they? And which of you by being anxious can add a single hour to his span of life? And why are you anxious about clothing? Consider the lilies of the field, how they grow: they neither toil nor spin, yet I tell you, even Solomon in all his glory was not arrayed like one of these. But if God so clothes the grass of the field, which today is alive and tomorrow is thrown into the oven, will he not much more clothe you, O you of little faith? Therefore do not be anxious, saying, ‘What shall we eat?’ or ‘What shall we drink?’ or ‘What shall we wear?’ For the Gentiles seek after all these things, and your heavenly Father knows that you need them all. But seek first the kingdom of God and his righteousness, and all these things will be added to you. “Therefore do not be anxious about tomorrow, for tomorrow will be anxious for itself. Sufficient for the day is its own trouble.”
‭‭Matthew‬ ‭6‬:‭25‬-‭34‬ ‭ESV‬‬
https://bible.com/bible/59/mat.6.34.ESV

MOLESKIN:
It’s been a long week since Cardinal’s passing. Proud of all of what we have seen in F3 nation and the men of F3Knoxville and F3Smokies. Keep it up men!
ANNOUNCEMENTS:
None.

Share Your Burden

THE SCENE: 51 with a surprise shower during warm-o-rama.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH IC x20
LBAC IC x10 forward, x10 backward
Tempo Squat IC x10

Cherry Pickers x5, K-town cadence

THA-THANG:

To the coupon pile
Everyone pick a handheld pair you can do a lot of reps with.
Q grabs the biggest rock in the stack and “shares” it with the nearest guy.
The PAX sets out around the grounds
  1.  small rocks = perfect Curl-Press-Tri
  2.  BIG rock = overhead hold
When the big rock carrier needs to trade, everyone does:
10 Squat Jumps
20 Lunges
30 SSH
40 Rocky Balboas
Next PAX takes “The Burden” and off around the grounds again.
Continue until time for Mary

MARY:
Ran out of time.
COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:

We just did an exercise called “Share the Burden.” How easy was the exercise overall? How easy did it feel to carry the big burden when everyone else was throwing up small rocks? What happened when you got tired? Some folks have a tendency to quit as soon as things get hard to avoid public failure. Did you give it up right away like those people? Those people don’t get up at 5am to work out in the cold!
No, your pride kicked in and you pushed as hard as you could. You tried to do more, some of us more than we should. You knew there was more work to do after, but you still pushed harder. If you knew you had more in the tank, and you were carrying the burden so the next man didn’t suffer, good for you.
But what about the rest of us? How much of your push was not wanting to be embarrassed? Not wanting to look weak? How many of us risked injury just to save face, or to not stand out?
Yesterday we lost a PAX. He was 36, a husband, father of two, a pastor in our community for 8+ years. He spent his ministry life actively reaching out to others to relieve them of some of their burden. We should all do the same.
But, I don’t need to tell most of you to help others, most of us are good at it. We often consider ourselves ready to share someone else’s burden. We volunteer to jump in and help when someone else needs it. We feel good about helping out a brother, or a neighbor, or a family…especially when the need is dire.
But what do we do when WE are the ones struggling, the one failing? Do we jump out and announce it? Do we volunteer for help? Do we look to share our own burden? Or do we hide, struggle on, and fake it?
When I last checked, the F3 GoFundMe for Cardinal’s family was over $33K…in 12 hours, basically just from F3. That shows tangibly what the PAX around us are ready and able to do. So do NOT rob them of the opportunity to serve. When you allow others to share your burden, you invite them into sharing blessing as well!
Don’t struggle in silence, don’t just try not to look like a screw up. Do not push harder when you are flailing and dragging yourself, your family or your business down. Ask for help. Ask the SkyQ, ask your pastor, and ask an F3 Brother, or two or three or four. You can’t lock shields with yourself, so look around, share your burden with the dude walking next to you, and work harder TOGETHER! Share the burden AND the blessing.

MOLESKIN:
It was a pleasure to consider just how blessed we are to have each other. #ISI

ANNOUNCEMENTS:
Impromptu convergence, this Saturday, 1/14/23 in honor of Cardinal and support of Rampart.

Prepare your minds for Action

THE SCENE: 34 and cold
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

  • 8 rough start Motivators (thanks Mayberry and Junk)
  • 5 Cherry pickers
  • 10 tie fighters forward and backwards

THA-THANG:
Mosey over to the Thunderdome and get a battle buddy

  • 100,200,300 – SSH,Squats,Merkins
  • One partner runs to the end of the long parking lot as the first partner does the rep count and trade off
  • 100,200,300 – Shoulder taps,Iron Mikes,hello dollys
  • Fellowship mosey back to the AO

MARY:
10 count Motivators

Hot yoga

CIRCLE OF TRUST/BOM:
1Peter 1:13-16
MOLESKIN:
Insert any personal comments, notes, devotion content, etc.
ANNOUNCEMENTS:
Convergence January 7th Signups in Slack.

Burning those leftovers

THE SCENE: 34 and dry
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Mosey to the upperparking lot. circle up for some windmills, merkins, squats and stretching

Mosey to the backbone hill with 10 burpees on the way
THA-THANG:
Starting at bottom of the hill

15 x merkins.

run to the top of the hill 15 x CDC

Run to Backbone  3 x pull up 5 x knee up

run back to the bottom. Rinse and repeat till the time is called

MARY:
@earmuffs led us in ab work and we finished with 10 more merkins.. cause we can.

CIRCLE OF TRUST/BOM:
Giving Tuesday. Make sure to give to your favorite charity!
MOLESKIN:
Get comfortable being uncomfortable. Whatever the pain is embrace it. Whether it is cold and rainy or running up that big ass hill.  It will never get easier but you will become better. Embrace the suck. AYE!!!
ANNOUNCEMENTS:
Christmas party and parades this weekend. Sign-ups are on Slack. Make it a great day men!