F3 Knoxville

Tag: Moses

I threw myself a 38th birthday party at the Bomb Shelter…

THE SCENE: Cool and comfortable
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

-15 Little baby arm circles, both directions

-10 Cherry pickers

-20 SSH

THA-THANG:

Partner up. One man does 38 reps, while the other executes the CMU work.

-CMU lift and tricep extension

38 Merkins

-CMU twists

38 Big boys

-Squat and press with CMU

38 WW2’s

-CMU chest press

38 burpees

-CMU curls

38 Dry docks

MARY:
One mile cool off mosey around the park, finish strong with overhead claps and merkins
COUNT-OFF & NAME-O-RAMA
Sake, Tin Man, Snorkel, Neighbor, RadioShack, Moses, Taco, Hammy, Napster, Flash, Pinnochio, Espy, Walk-On, Woodshack
CIRCLE OF TRUST/BOM:

You may not always think about it but you put off an aroma. People around you notice it, be guided by 2 Cor., 15-17 and make your aroma, the thing people notice about you, positive and Christ-like

2 Corinthians 2:15-17 English Standard Version (ESV)

15 For we are the aroma of Christ to God among those who are being saved and among those who are perishing, 16 to one a fragrance from death to death, to the other a fragrance from life to life. Who is sufficient for these things? 17 For we are not, like so many, peddlers of God’s word, but as men of sincerity, as commissioned by God, in the sight of God we speak in Christ.

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

The Mobile Gym at RAW

THE SCENE: 72* Cloudy and 92%Humidity
F3 WELCOME & DISCLAIMER

Be careful I am not a professional

WARM-O-RAMA:

Lets get right to it!
THA-THANG:

  • 9 Stations with weights and exercises (1200 lbs and over 20 exercises to choose from)
  • Choose your station/exercise and go hard for 1 min
  • When timer goes off choose something heavy to carry up the parking lot and back
  • Rinse and repeat for 40 min

MARY:

COUNT-OFF & NAME-O-RAMA
@abscess @Aladdin @Bartman @Bueller @Cavalier @Crossbar @Frosty @I-Beam, @Manilow @Mayberry @Moses @Ratchet @Wall Ball, @Waxjob
CIRCLE OF TRUST/BOM:
Knowledge and Hard-work are important but Attitude is what makes you most successful!
MOLESKIN:
Special prayer for Lady Junk, Herbie, and Michael Silvey’s family (Wall Balls co worker killed in an car accident)
ANNOUNCEMENTS:

None mentioned

Totem Pole of BOMBS

THE SCENE: Upper 70s and sweaty
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

SSH x 20

Michael Phelps

Jump rope

Tempo Squats x 10 IC

Tempo Merkins x 10 IC

THA-THANG:

Mosey around the fountain to Mt. Crumpet.

Totem pole of BOMBS as so: first exercise then run up and around the tree and back down. First and second exercise then run up and back down. Once BOMBS is spelled start dropping the first exercise, then second etc.

Burpees – 10

X & O – 15

Merkin – 20

BBS – 25

Squat – 30

11s at the scrapyard. Dips and pull-ups.

MARY:
COUNT-OFF & NAME-O-RAMA
19 HIMs
CIRCLE OF TRUST/BOM:

I’ve said this before. I don’t think this is just to teach your son, but things I need to remember myself.

Rules to teach your son:

  1. Never shake a man’s hand sitting down.
  2. Don’t enter a pool by the stairs.
  3. The man at the BBQ Grill is the closest thing to a king.
  4. In a negotiation, never make the first offer.
  5. Request the late check-out.
  6. When entrusted with a secret, keep it.
  7. Hold your heroes to a higher standard.
  8. Return a borrowed car with a full tank of gas.
  9. Play with passion or don’t play at all…
  10. When shaking hands, grip firmly and look them in the eye.
  11. Don’t let a wishbone grow where a backbone should be.
  12. If you need music on the beach, you’re missing the point.
  13. Carry two handkerchiefs. The one in your back pocket is for you. The one in your breast pocket is for her.
  14. You marry the girl, you marry her family.
  15. Be like a duck. Remain calm on the surface and paddle like crazy underneath.
  16. Experience the serenity of traveling alone.
  17. Never be afraid to ask out the best looking girl in the room.
  18. Never turn down a breath mint.
  19. A sport coat is worth 1000 words.
  20. Try writing your own eulogy. Never stop revising.
  21. Thank a veteran. Then make it up to him.
  22. Eat lunch with the new kid.
  23. After writing an angry email, read it carefully. Then delete it.
  24. Ask your mom to play. She won’t let you win.
  25. Manners maketh the man.
  26. Give credit. Take the blame.
  27. Stand up to Bullies. Protect those bullied.
  28. Write down your dreams.
  29. Take time to snuggle your pets, they love you so much and are always happy to see you.
  30. Be confident and humble at the same time.
  31. If ever in doubt, remember whose son you are and REFUSE to just be ordinary!
  32. In all things, give glory to God!

MOLESKIN:
ANNOUNCEMENTS:

Fun, Until it Wasn’t

THE SCENE:
F3 WELCOME & DISCLAIMER

WARM-O-RAMA:

  • Duck Jousting
    • Friendly combat between Pax in the duck walk position. Arms must remain crossing your chest. Bumping, nudging, rubbing and checking are highly encouraged. There is no biting, scratching, standing up or falling over or you are out! Kicking is allowed if you are possibly able to remain in the duck walk position on one leg. Last man to remain on his feet in the duck position is declared the winner.
    • Once your out – Jog in place for the duration of the game.
  • When Animals Attack
    • A game of “tag”. One Pax (“the attacker” or “it”) starts in bear crawl position. All other Pax will be required to crab walk to evade the bear! Using the basketball courts as the boundary. If the crab walk is tagged by the bear, they complete 5 burpees and become a Bear. Game ends when all Pax are bear crawling.

THA-THANG:
“The Greenway 100”. ½ Mile Greenway Loop. Pax will perform 10 reps at each sign for a total of 100 reps:

  • Round 1 – Burpees
    • PAX will A-L-A-R-M for the 6:
      • (20) CMU Shoulder Press
      • (20) Lunge
      • (20) Peter Parkers
      • (20) Rockette Hillbillies
      • (20) Merkins
    • Round 2 – Jumping Squats

Circuit – Pax will then complete as many rounds as possible of:

  • 5 Pull-Ups
  • 10 Bench Jump Overs
  • 15 X’s & O’s
  • 20 Knees to Chest (Ab work on playground bars)

MARY:
Nope!

COUNT-OFF & NAME-O-RAMA:

16 Pax

BOM:

I encourage the men to step up and let me know if they were interested in taking their leadership skills to the next level. I challenged the PAX to let me know if they are interested or wanting to grow our AO and our outreach by expanding into a shared leadership team within the AO.  Please let me know if you would like to be a part of this as i’m compiling a list of HIMs to meet with in the near future to talk through my ideas and envisions.

https://podcasts.apple.com/us/podcast/shared-leadership-q3-1-episode-55-43feet-leadership/id1218921251?i=1000444531019

Q Source – Q3.1 – LEAD RIGHT – SHARED LEADERSHIP
Shared Leadership is a conspiracy to Influence Movement to Advantage 
A conspiracy is an agreement between two or more people to act in harmony toward a common end.

If that common end is an illegal activity (bank robbery for example), then the very act of conspiring to commit the crime is a crime itself—separate and apart from actually committing it. To establish a conspiracy to commit bank robbery, the state need only prove the existence of an agreement between the coconspirators and a single action in furtherance of their plot, like the purchase of a gun. The fact that they never manage to rob the bank, or even walk through its doors, does not diminish their guilt for simply conspiring to do so. The criminal penalty for conspiracy is very severe, typically only a single level lower than the act itself. Thus, if bank robbery is a class A felony, than conspiracy to commit bank robber is a class B felony.

This may seem draconian given that the intended victim is never actually harmed in the manner intended, but it is considered a just and necessary deterrent to the destructive power of men who combine to act in concerted evil. A four-man crew working together is far more likely to possess the range of skills necessary to rob a bank than four men acting individually. By pooling their efforts, they greatly increase their likelihood of success because each man can focus on the proper performance of his particular role rather than trying to do everything at once. Concerted action toward evil ends is a powerfully Disruptive.

But so is concerted action towards Advantage. Men who combine in furtherance of positive Outcomes are far more likely to achieve their common objective than they would be if they acted alone, because the sum of their individual efforts is greatly exceeded by the product of their concerted action. As with a criminal conspiracy, each man is free to focus on the proper performance of his individual role which (if the conspiracy is well formed) will be within his own D2X. A conspiracy of men working together within their individual High Impact Zones to achieve a specific Advantage will have a Dynamic IMPACT on their Community or Organization. Groups seeking Prosperity should encourage men to conspire to Advantage.

MOLESKIN:
There is an energy and fitness level surrounding this PAX that I have not seen in a LONG time…Really looking forward to the future and how these HIMs continue to advance their leadership abilities throughout Blount County and the surrounding areas!

ANNOUNCEMENTS:
Convergence at the Big Ball this Saturday! Don’t miss it if at all possible!!

Boosters Last Stand

THE SCENE: 70 or so in the gloom
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

  • Cherry Pickers (IC) 4 CT X 10
  • Baby Arm Circles (forwards) & Michael Phelps (OYO)
  • Baby Arm Circles (backwards) & Michael Phelps (OYO)
  • 5 burpees (OYO)
  • 10 Tempo Squats (IC)
  • 10 Hand release merkins (OYO)
  • 20 Side Straddle Hops (IC)
  • 50 Curb Calf Raises (OYO)
  • Karaokes & Sprints
  • Mosey – Double Wide Indian Run

THA-THANG:

Don’t Act Like A Sophomore on the Hill 

  • Get into groups of 3
  • Partner 1 does AMRAP merkins while Partner 2 runs up Sophomore Hill while partner 3 at the top does AMRAP squats
  • Rotate throughout each position; rinse & repeat
  • Mosey to the junkyard

Be a Junkyard Dog

  • Stay with your same partners, same structure
  • Partner 1 does 10 CMU reps Overhead Press, Triceps extension, Curls & bentover rows as many rounds of the lifts as possible until partner 3 gets down the stairs
  • Partner 2 runs up & replaces Partner 3 who has been doing Big Boy Situps
  • Rinse & Repeat
  • Mosey to big parking lot

Light Pole to Pole

  • 5 burpees & sprint to the next pole, 5 more burpees
  • mosey to AO

MARY:

Judge Judy led us in 75 (or 500) flutterkicks

COUNT-OFF & NAME-O-RAMA

26 HIMS and 1 FNG – Nutmeg

CIRCLE OF TRUST/BOM:

Jeremiah 29:11 “‘For I know the plans I have for you,’ declares the Lord, ‘plans to prosper you and not to harm you, plans to give you hope and a future.’”

Joshua 1:9 “Have I not commanded you? Be strong and courageous. Do not be afraid; do not be discouraged, for the Lord your God will be with you wherever you go.”

We know these words but do we always believe them or have doubts?  Sure we have doubts.  We’re human.  We have doubts, fears, etc.

I started at JUCO in October 2017.  I weighed about 270 and was out of shape physically and spiritually.  I’ve lost 40 pounds since that time and I’m much stronger physically and spiritually.  While I don’t and never will have all of the answers on this Earth, I know more about myself and how I should live my life because of each of you.  Your witness.  Your love for your families and each other is inspiring.  Your willingness to share, be open and vulnerable out here is awesome.

During my first time or two out here, Bartman had me out here in the pouring rain doing burpees and bear crawls down the stairs.  I thought “what the heck am I doing here.”  I don’t remember his closing BOM that day but I really liked it.  Me, him and Shooter circled up, put our hands on one another and prayed and I promise I felt closer to God in this parking lot than I had in a long time in a church pew.

As some of you know, today is my last day at my job as executive director of a cancer charity.  It’s been an honor to build that charity and help more than 7,000 families over the last 5 years.  But I felt it was a time for a change.  I prayed about it.  Shortly thereafter, a couple of consulting opportunities came up so I turned in a 3-month notice and it was the fastest 3 months of my life.  I’m sad, happy, relived and nervous.

I went to Oklahoma last weekend and had a hard time sleeping.  On Monday, I met Sarah McLean who was diagnosed with breast cancer at 25.  A couple of years later she felt like she should start a charity since she had learned so much and wanted to help others battling breast cancer.  She prayed and God told her no, not now so she continued to work at a church and had 2 kids. She then got breast cancer again.  After she healed, she prayed and God told her she was ready.  She shared her story, her faith journey and she wept as she told me about one of her board members dying in her arms.  I was ugly crying.  It wasn’t pretty.  We stood up and hugged.  At that moment, I knew God put me in the right place to help her charity in addition to the other one I will be leading in Oklahoma City.

While I don’t know exactly what will happen in my life, I know God has it under control and will lead me where I need to be.

Ecclesiastes 3

There is a time for everything,

and a season for every activity under the heavens:

a time to be born and a time to die, a time to plant and a time to uproot    a time to kill and a time to heal,     a time to tear down and a time to build,

a time to weep and a time to laugh, a time to mourn and a time to dance,

5   a time to scatter stones and a time to gather them, a time to embrace and a time to refrain from embracing,

a time to search and a time to give up,   a time to keep and a time to throw away,

a time to tear and a time to mend,    a time to be silent and a time to speak,

a time to love and a time to hate,     a time for war and a time for peace

There’s a time for everything and my time as executive director has come to an end.  When I started at JUCO, we were averaging 2-5 people.  We’ve grown so much but not because of me.  God brought you here for a reason.  I needed F3 and still do.  We all need F3 and there are men out there asleep that should be here right now.  There are men out there worried about their kids, their marriage, their job that could use us in his lives.

Today I’m stepping down as AO Q for JUCO.  I’m going to be travelling quite a bit.  So, I’m proud to say Judge Judy is taking over as AO Q.  He’s a great person, smart, funny, a leader, a lawyer, a husband and father, a great friend and has the coolest name out here.  Abscess is taking over next week as lead of all F3 Knoxville and he’s asked me to help him on some special projects so I’m not going anywhere.  I’ll actually be here all week next week so get ready to wagonwheel to get me at the back!

MOLESKIN:

It’s been an honor to lead JUCO for the last 19 months!  We’re in better hands now with Judge Judy.  Whether you are an FNG or been around for years, we’re all brothers and I want you to know I would do anything for any of you!  Thank each of you for helping me try to become a better person!  God bless each of you and your families!

ANNOUNCEMENTS:

  • Dunkin
  • Sign up to Q
  • 3rd F Convergence next Saturday on August 10th at 7:00 a.m. at the Big Ball followed by breakfast/testimonials at Redeemer Church