F3 Knoxville

Tag: Nailed It

Killer B’s

THE SCENE: Not too bad. Still humid. Bright moon.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

  • SSH x 10, in cadence
  • Arm Circles x 9 one way, in cadence
  • Arm Circles x 9, the other way, in cadence
  • Cherry Pickers x 5, in cadence
  • Mosey through the park with a pause for 20 squats

THA-THANG:
Killer B’s (All workouts starting with the letter B!)

  • Start with 20 Bobby Hurleys
  • Bear Crawl to middle cone
  • 10 Bent-Over Rows
  • Bernie the last cone
  • 20 Big Boy Sit Ups
  • Broad Jump back to middle cone
  • 10 Blockees
  • Bernie back to first cone
  • Repeat
  • Eventually modified with Merkins (or Bmerkins) and Lunges (or Blunges) at certain stations

MARY:

Celebrated Espy with 41 LBCs and 41 Merkins (Espys request)

Toad offered 20 squats

Finished with 30 second Al Gore
COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:

Selah – Intentional pause and reflect

Psalm 68:19 – Blessed be the Lord, who daily bears us up; God is our salvation. Selah
MOLESKIN:
Insert any personal comments, notes, devotion content, etc.
ANNOUNCEMENTS:
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.

Ultimate Frisbee – A Game of Inches

THE SCENE: Felt like fall is finally in the air. A bit cooler and nicer
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
10 windmills, motivators from 5, mosey to the soccer field stopping at each stop sign for 4 T-Merkins
THA-THANG:
Game of Ultimate Frisbee played in the 18 yard box of the soccer field. Every time the frisbee hits the ground, everyone does 1 burpee (the throw offs are exempt).

When you score, Scoring team does 10 star jacks (to release excitement), and scored on team does 10 hand release merkins (to wallow in shame, lol).

MARY:
Run back to the AO stopping at each stop sign to do 4 jump squats with a midair twist. Little baby crunches for time. 

COUNT-OFF & NAME-O-RAMA
6 PAX

CIRCLE OF TRUST/BOM:
Goals. There was this interesting study I heard about where there were 2 AIs that were sort of like artificial financial advisors. There were real people in the study who were all competing in like a simulated stock market to increase their portfolio. The AIs were given similar but distinct goals. One was tasked with selfishly increasing the wealth of the artificial company it worked for. The other was tasked with increasing the overall wealth of their company and their clients. The selfish AI did a good job and actually got more wealth for it’s company than the other AI. But the other AI generated more wealth overall for itself and its clients.

So what? Well, for one, we need to think carefully about what goals we delegate out to AI to make sure they are ethical. But more importantly, thinking about our own goals. Are we setting good and noble goals for ourselves? Are we setting goals that are good for the people around us? How many degrees of people around us? How do we measure our success? The “wealth” we create for ourselves? Or the overall “wealth” we generate for our families, friends, and communities. I say “wealth” in quotes because I’m not just talking about monetary wealth. I’m talking about human flourishing. I think F3 gives us a good place to start. Do our Fitness, Fellowship, and Faith goals all align in such away that it helps us all flourish? Or are we guilted into things, or over commit ourselves in one area only to be come bitter and resentful in another important area?

One last thing. It was cool to observe on the field today that as both teams started to adopt a strategy the involved possessing the frisbee and waiting for a good short pass, they tended to reach their desired goal more. The Hale Mary passes worked a few times, but they more often failed. Let’s all lock shields together and help each other make small consistent steps in our goals.

MOLESKIN:
N/A

ANNOUNCEMENTS:
See Slack for a couple events on the 20th and for some Breakfast at Drifters and a Beer Mile coming up in September.

Best Day ever

THE SCENE: 70’s, Humid, a sweaty mess of a gloom.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
LBAC x 10 (forwards and Backwards)

Cherry pickers x 8

Overhead claps x 24ish.
THA-THANG:
A wonderful Dora style work out. While one partner did the exercises below, the other carried their CMU, aka their block of woe, to the far end of the grinder, where they proceeded to do a russian overhead press (think a press with a twist here). On their return, they followed the cones to a stairwell and ran the stairs. When they returned the partners swapped off. Exercises were…. (see below)

  • 100 Atlas squats ( 2 count)
  • 200 Curls
  • 300 Overhead press
  • Restart if needed.

MARY:
– chest press x 10

– hello dollys x 10

– tempo chest press x 10

– Grady Corns for time.
COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
2nd Kings Chapter 20 tells the final story of Hezekiah. Two issues we see in his life are: he didn’t finish well, and perhaps his prosperity was his downfall. If you are unfamiliar with the story, the Lord grants him 15 extra years to his life after informing him he was going to die. Instead of spending them wisely, he ends up showing off his possessions to envoys from Babylon. Isaiah comes to him and prophesies that the same people will eventually destroy/conquer/deport Israel. King Hez’s response to this new is what is so disturbing. 2nd Kings 20:19 says, “Then Hezekiah said to Isaiah, ‘The word of the Lord that you have spoken is good.’ For he thought, ‘Why not, if there will be peace and security in my days?'” The moral of the story is really if you want to finish well, then don’t focus on yourself and don’t get distracted by the physical possessions you have. Finishing well means preparing the next generation, and not just living for yourself in the here and now.
MOLESKIN:
Insert any personal comments, notes, devotion content, etc.
ANNOUNCEMENTS:
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.

Keep it simple

THE SCENE: Extra humid seeming
F3 WELCOME & DISCLAIMER
WARM-O Rama

Cherry pickers, SSH, tempo merkins
THA-THANG:
I unknowingly repeated Veeps beatdown after being off a week

Mosey to church parking lot w CMU for a Dora style beat down. One partner ran to each parking lot island and did burpees at each while the other partner executed: 100 skull crushers, 200 curls, 300 goblet squats and 100 merkins.

MARY

PAX roulette
COUNT-OFF & NAME-O-RAMA
IYKYK
CIRCLE OF TRUST/BOM:
Make an effort to get one of the F3 Knoxville service projects on your calendar. This past Saturday was powerful, it was really great to see 30 to 40 F3 brothers show up and make a tremendous impact for a nonprofit in our community. It feels good to serve, prioritize the time.
MOLESKIN:
Insert any personal comments, notes, devotion content, etc.
ANNOUNCEMENTS:
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.

Soccer the Drifter Way

THE SCENE: A thick fog set the perfect atmo for this crazy Mongolian throat music I found. Seriously, check it out.

F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
19 SSH, 20 Merkins, Soccer Warmup Run around the parking lot. Run to Soccer Fields stopping for T merkins and jumping squats at each stop sign (for safety)

THA-THANG:
Part 1 – Going For Distance.

10 cones. Farthest Cone marked with 10 reps, next closest 20, then 30…all the way to 100 which were like right in front of us. Kick the soccer ball as far as you can then sprint as fast as you can to it. The farther you kick, the lest reps you do when you return. Same with throwing the disc golf disc and dragging the weighted bag. This continued in cycles for about 20 min

Soccer Ball – Lunges
Disc Golf – Merkins
Weighted Bag – Big Boy Sit-ups

Part 2 – Scrimmage Match

Split into 2 teams and we played on a very small field (I brought small goals). 20 min match.

Scoring Team – 5 Star Jacks
Scored on Team – 5 Burpees
Out of bounds sidelines (all players) – 4 side crunch each side 10 min, then 2 T-Merkins each side for 10 min
Out of bounds goal lines (all players) – 3 Big Boy Sit-ups for 10 min, then 3 merkins for 10 min

The ball goes out of bounds a lot so we get some good work in.

MARY:
Run back to the AO. Then we got 20 Flutter Kicks, and LBCs until time. 

COUNT-OFF & NAME-O-RAMA
6 PAX. Loafers from down range. Great to have you all week!

CIRCLE OF TRUST/BOM:
Reading a book called “Living Fearless”. Highly recommend.

From what I can tell, at the core of the book is this concept of 3 different identities we can assume. The fake, the real, and the true.

The fake is the identity that takes the least faith to live in. It’s all the lies we accept about ourselves like, “I’m not good enough for X,” or “I’m just a nobody so it doesn’t mater what I do.”

The real identity is tricky, because it can sound very genuine, like repentance, but it just sort of stops there. It says, “Man, I looked at porn again this week and am really struggling to do better,” but it just says that, week after week.

The true identity is the one that takes the most faith to live in, and is the hardest to believe. It is the identity of what God made us to be. It’s a higher calling, and it’s something that can only be discovered and maintained through Christ and through careful dedication to the word and to honest prayer that seeks a true answer. One that helps us with our everyday activities.

I’m not doing the book justice, so just go read it. At first, the book rubbed me the wrong way, but now I see that I was being challenged on things I needed to be challenged on and now I see it was rubbing me the right way.

MOLESKIN:
N/A

ANNOUNCEMENTS:
Remember the events on the 20th. A charity race and a men’s dinner. check the slack.