F3 Knoxville

Tag: Mailbox

JUCO UNO and Lazy Visionaries

THE SCENE: Hot and muggy as expected
F3 WELCOME & DISCLAIMER

properly administered
WARM-O-RAMA:

  • Cherry Pickers
  • Harry Rockets
  • Tempo squat
  • Hand release Merkins
  • LBAC forward/back

THA-THANG:

Mosey to the parking lot by the Haslam science building to do some accelerating/decelerating sprints. After 2 round continue on to the benches by the entrance for some JUCO UNO.

Get in groups of 2 or 3 and pick a set of exercises. There are 6 stations with uno cards. Draw a card and perform the exercise per the rules below.

  • # Card * = Exercises x multiplier
  • Color on Card = Exercise
  • Reverse = Repeat any card you’ve already drawn
  • Skip = Save to pass on a future card of your choice. Draw again.
  • Draw 2 = Reps x 2. (max 12)
  • Wild = any color exercise. Reps x 10
  • Wild Draw 4 = All 4 colors. Reps x 3
    * 0 card = 10 Reps (nice try you know who you are)

After completing a set take a lap around the build.

Complete sheets for JUCO UNO: https://docs.google.com/document/d/1YHD3so-aqxcXJgUAJ0gNEcP-mmsRtWqTaZzENAsw3z4/edit?usp=sharing

After 6 or 7 rounds, mosey to the courtyard for some 8/8/22’s.

Round 1:
8 Dips
8 Derkins
22 Lunges

Round 2:
8 Dips
8 Box Jumps
22 SSH

Round 3:
repeat round 1

Head to the flag

MARY:
Flutter kicks, plank with bird dog mixed in

CIRCLE OF TRUST/BOM:

Continuing some little known facts about laziness.

Review: #1 They are good at risk assessment. https://f3knoxville.com/little-known-facts-about-laziness-1/
#2 They don’t know they’re lazy! https://f3knoxville.com/juco-lazy-morning-2/

Little known fact about laziness #3: They are visionaries!

Proverbs 13:4

The soul of the sluggard craves and gets nothing, while the soul of the diligent is richly supplied.

Proverbs 21:25-26

The desire of the sluggard kills him, for his hands refuse to labor.
All day long he craves and craves, but the righteous gives and does not hold back.

The lazy have desires and a vision for change or improvement. They crave and have ideas and plans but come up empty. A vision or idea by itself is good and important but ultimately means nothing. It usually takes hard work, dedication and persistence to bring about a vision.

Recently I was challenged with a study to work on for my marriage and family. I signed up for it but now realize how much work it is going to be. It’s going to be hard and challenging. It’s going to take some work and dedication.

My challenge and the challenge for all of you, is to not just have a vision. Follow through, take a look at yourself and see if you’re one of the lazy.

DORA and Spinning Dragons

THE SCENE: 71
F3 WELCOME & DISCLAIMER: Administered 
WARM-O-RAMA:

SSH IC x 20
Cherry Pickers IC x5
Arm Circles Forward and Back IC x 10 each
Dive Bombers IC x5
Squats IC x10
Mountain Climbers IC x15
30 Seconds OYO

THA-THANG:

Mosey to the triangle and get lost in the Bearmuda Triangle:

  • 3 Burpees, bear crawl to next corner
  • 6 Burpees, bear crawl to next corner
  • 9 Burpees, bear crawl to next corner

Mosey to the coupon pile and partner up for a DORA:

  • 100 curls
  • 200 overhead press
  • 300 rows
  • Partner runs to parking lot and performs the following:
    • Round 1: 4 Jump squats
    • Round 2: 4 BBSUs
    • Round 3: 4 SSH

Mosey towards the duck pond

  • Stop for 25 flutter kicks administered by Kick-Flip

Perform the following at the parking lot just west of duck pond (named “Spinning Dragons” during workout):

  • Start in plank position and perform 1 shoulder tap, 1 merkin, 1 plank jack
  • Rotate to “3 o’clock” staying in a plank position and perform 2 shoulder taps, 2 merkins, 2 plank jacks
  • Rotate to “6 o’clock and perform 3 should taps, 3 merkins, 3 plank jacks
  • Rotate to “9 o’clock and perform 4 shoulder taps, 4 merkins, 4 planks jacks
  • Rotate to “12 o’clock” and perform 5 shoulder taps, 5 merkins, 5 plank jacks
  • Now go back down to 9, 6, 3, and 12 o’clock. Decrement reps by 1 each time (4, 3, 2, 1)

1 round of jelly legs (30 seconds is all we had time for) then Mosey to the flag with a jailbreak from Butterknife to close us out.

MARY:
No time
COUNT-OFF & NAME-O-RAMA
13 strong with a FND (friendly new dog)
CIRCLE OF TRUST/BOM:

There are some incredible fathers in this circle today. I’m inspired every time one of you brings a 2.0 to a workout.

Kids are little sponges and they soak up a lot more than we feed to them. Lately, my son has been getting “dressed” to go to work. It’s my ritual. It’s my religion in some ways. He wants to be just like his dad and at just 3 years old, he’s already starting to see my habits, my religion, and trying to make them his own. What religion are your kids picking up on?  

It’s the things we do that our kids are learning. It’s not the things that we say. 

MOLESKIN:
Insert any personal comments, notes, devotion content, etc.
ANNOUNCEMENTS:
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.

In HIM we Trust & leave no one behind

THE SCENE: Cool, damp & magically dark
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Merkins, Squats, cherry pickers, Side Straddle Hops & Terrible cadence counting.

THA-THANG:
50 reps with [partner running around Haslam.  Cardio & legs

  • Step-ups
  • Derkins
  • Box Jumps
  • BBS

JucoMANJaro

-teams of 3 repeating Merkins, Squats, and BBS at each hash all the way to the top.  All summited and were rewarded with a view of the swirling pending rainclouds.  All were sweaty

MARY:
Mary was neglected by a perfectly timed return to AS
COUNT-OFF & NAME-O-RAMA

14 out. (1 not pictured)
CIRCLE OF TRUST/BOM:
Coming out in the gloom makes you stronger.  Strength leads your family and those around you.  Do not be afraid to lead those to Christ and do not be afraid to lead those in need.  As we grow, we find ourselves to transition from receiving encouragement to being the encourager.  People around you need you.  They need your strength.  At times it is draining, at times it is rewarding.  Just like Jucomanjaro!  We can’t stop and we can’t leave a brother behind.  Be the bedrock your family counts upon and the bedrock Christ has called you to be in his kingdom.
MOLESKIN:
Is a great notebook

The fruit of consistency is trust

THE SCENE: Dark, muggy, but not too hot.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

Cherry Pickers IC 4 CT
SSH x 25 IC 4 CT
LBACs Front and Back x 10 IC 4 CT
Tempo Squats IC
Mountain Climbers IC
Tempo Merkins IC

2X run across the parking lot

Each time back OYO
10 Squats
10 Mountain Climbers 4 CT
10 Merkins

THA-THANG:

Those last 30 reps are our Wagon Wheel today (30WW). If ever you finish a set, you rinse and repeat this wagon wheel until we’re all done or until Recover is called.

Indian Run to the sophomore hill parking lot, find a battle buddy.

One man performs our wagon wheel set (30WW) while the other RUNS a lap (not a mosey). Each man completes 3 laps (Bernie up the hill on lap 3)

Mosey to the middle courtyard, find a piece of wall
11s: Dips and BBS
11s: Box Jumps and Derkins (this was pretty killer)

Mosey to the motorcycle learning lot
4 Rush-style strides across the parking lot, with 2 rounds of our wagon wheel baked in.

Mosey back to the flag

MARY:
American Hammers and a minute of Boat-Canoe to finish things off.
COUNT-OFF & NAME-O-RAMA
No FNGs today, SOS (Mailbox 2.0) made 10 for the day.
CIRCLE OF TRUST/BOM:
What do you think of when you think of Consistency?

One 5-mile run doesn’t change a thing, just like one healthy meal, one date with your wife, one conversation with your son, or one reading of God’s word.

And my temptation? Focus on the misses, the failures, and the flops. I’d quit a worthy pursuit rather than fail the same way again.

But what about 50 dates? Or 100 conversations? Or 300 dives into the word?

What is the fruit of that consistency?

The fruit of consistency is trust.

Even if I missed 50 dates in the making, I am building a foundation of trust. Trust with my spouse, trust with my kids, trusting my Father in heaven.

Are you willing to keep building that trust?

I challenge you to keep dying to yourself, keep serving your family, keep pursuing your wife and kids.

Habits, Part 2

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

  1. Create systems to push you toward your goal
  2. Success is sticking to your plan TODAY
  3. 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: