F3 Knoxville

Tag: Otis

400 Yards of Burpees

AO: brickyard
Q: Bail Bonds
PAX: flyball, Natty, Gordie, Otis, Colonel (Alex Wallace), DUCKHUNT2005, Herbie, Biohazard (Jay Shepherd), DoorKicker (Jud), Bail Bonds
FNGs: None
COUNT: 10
WARMUP:
10 Burpees, SSH, Tie Fighters to and fro, TN Rocking Chairs, OH Claps, Seal Claps, Cherry Pickers, Tempo Merkins, Tempo Squats

THE THANG:
Mosey to the football field.
Bear Crawl 5 yards and do a burpee for 100 yards
Lunge back 5 yards and do a burpee for 100 yards
Run a lap, incorporating running all the bleacher steps
Back to the field for Crunches
Burnee 5 yards and do a burpee for 100 yards
Run 5 yards and do a burpee for 100 yards
Run a lap, incorporating running all the bleacher steps
Back to the field for crunches
Mosey back to AO

MARY:
10 Burpees

ANNOUNCEMENTS:
Escape Haw Ridge coming up March 28th!

COT:
Chadd Wright, 3of7 Podcast, said:
“I hiked the Grand Canyon today. If you have t done it yet, you should…..as soon as possible. I have been many places and have never seen anything like it in terms of landscape. I told my wife, during our hike, ‘I can’t believe we waited this long to do this.’ It’s inexcusable. It made me think of how much we leave on the table in life. How often we pass on the opportunity to create amazing memories….because we’re busy doing things that don’t really matter. Soon enough, it’ll be too late.

Don’t leave life on the table. Bring Glory to God in everything we do. Make memories, because things fail and pass away, but memories last a lifetime. And especially, don’t wait, life is but a vapor, and the days are long but the years are short.

[virtuous-leadership-school] F4 LDP

AO: virtuous-leadership-school
Q: Mermaid
PAX: Pebbles(Kenaniah Rush), Mermaid, Spinner, McFly, Otis, Borg, Skeletor
FNGs: None
COUNT: 7
The is morning we took Virtuous Leadership on the road. We started at 0600 and kept the cadence of our Sunday morning meeting. We met at the Victory lodge at Wafloy Mountain Retreat. This was during the Forg3 retreat where we studied Virtuous Leadership in the context of q.1 get right, q.2 live right, q.3 lead right, and q.4 leave right.

We did our study of LDP (the leadership development process) as a lead in to studying lead right with Borg . The LDP focuses on another acronym SAOF which stands for:

Schooling – essentially what we are doing with Virtuous Leadership
Apprenticeship- once you have been educated, you work alongside someone who is a leader
Opportunity- you get to practice being a leader
Failure- you have to fail or “court minor disaster” in order to improve leadership. Essentially learn through a series of mistakes.

We were a little slow and sleep deprived to get started. But as per the usual, this was another highly impactful meeting that even with a location change and new faces, we still managed to enlightening conversation that sharped iron.

As guys woke up, our numbers grew and we had lots of participation towards the end. We discuss the SAOF approach and how it applied to being a leader at work and especially with our kids.

Two quotes from Dr Brad Greene who I listened to in a leadership presentation this week.

“We can waste time, but time is never wasted”

When we are empowering a new leader, it takes time and feels like a waste because we can do it faster and easier. But that investment is not wasted time in the long run when you have developed a new leader.

“Fail cheaply”

When I asked Dr Greene about the best way to train a young leader, like my kids, as they don’t teach leadership directly in college. His reply was that kids, or new leaders need to be provided opportunities to fail cheaply. A brand new driver doesn’t need and expensive sports car or luxury vehicle. When the inevitable car accident, bad parking job, or fender bender occurs, that is the opposite of failing cheaply.

Today was an amazing morning, and I am a better man for sharing the insights we had this morning.

Cardinal VQ

AO: brickyard
Q: Otis
PAX: Natty, Gmail, Spellcheck, Otis
FNGs: None
COUNT: 4
WARMUP:15 Side Straddle Hops
10 Tempo Merkins
10 Flutter Kicks Double Count
10 Little Baby Arm Circles Forward
10 Little Baby Arm Circles Backward
10 Hallelujahs
10 Knoxville Cherry Pickers
20 Sec. Samson Hold
PHELPS it out
10 Willie Mayes Hayes

THE THANG:Mosey to the football field
Round 1: 5 of everything
-Burpees followed by a moment of silence for Cardinal.
-Big Boys
-Heels to Heaven
-Run roughly 100 yards and repeat

Round 2: 10 of everything
-Burpees
-Little Baby Crunches
-Mt. Climbers Double Count
-Run 100 yards and repeat

Round 3: 15 of everything
-Burpees
-Air Squats
-Freddy Mercury’s
-Run 100 yards and repeat

Round 4:
-20 Burpees
-Run 100 yards and repeat

Repeat Round 3
Repeat Round 2
Repeat Round 1
Jog 1 lap then walk 1 lap
Mosey to under the bleachers
4 lengths: 5 burpees at each end, jog from end to end

MARY: Snowball fight on the football field :grinning:, mosey to AO

ANNOUNCEMENTS: January is Mentor month
Forge is coming up

COT: How do you view God? Father, Lord, Judge, Master?
Seeing God as Father:
Play, child of God, there is joy despite the circumstances because just like a child, the burden is the Father’s. Play, be joyful, embrace the adventure, go to your Father with the troubles of this world, He will lead you and guide you along the narrow path.

“At that time Jesus declared, “I thank you, Father, Lord of heaven and earth, that you have hidden these things from the wise and understanding and revealed them to little children; yes, Father, for such was your gracious will. All things have been handed over to me by my Father, and no one knows the Son except the Father, and no one knows the Father except the Son and anyone to whom the Son chooses to reveal him. Come to me, all who labor and are heavy laden, and I will give you rest. Take my yoke upon you, and learn from me, for I am gentle and lowly in heart, and you will find rest for your souls. For my yoke is easy, and my burden is light.””
‭‭Matthew‬ ‭11‬:‭25‬-‭30‬ ‭ESV‬‬

Also prodigal son

Stadium Ruck

AO: thequacken
Q: Z-Pack
PAX: Herbie, Natty, Otis, Gmail, FixerUpper, Z-Pack
FNGs: None
COUNT: 6
WARMUP:
Lap at park

THE THANG:
Rucked the CHS stadium steps with 50 merkins thrown in.

MARY:
Ruck pull throughs

ANNOUNCEMENTS:

COT:
F3 mission, Credo, and 5 core principles

Fitness – the benefits of resistance training.