F3 Knoxville

Tag: Papa Lock

Great day for the Dirty Dozen to Climb

THE SCENE: 56 Degrees and Cloudy
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Side straddle hop in cadence 20
Cherry Pickers
10 tempo merkins
Arm rotations thumbs up in cadence
Reverse thumbs down in cadence
Tennessee Rocking Chairs
10 Windmills in cadence
THA-THANG:
Mosey to Hard Knox parking lot

  • Grab 2 rocks
  • 20 curls
  • 20 OHP
  • 5 BDE Burpees

Mosey to JUCOmanjaro:

  • Sprint 2 stripes
  • 5 BDE Burpees (Burpee, Bonnie Blair, Squat)
  • 10 Merkins
  • 15 squats
  • 20 flutter kicks
  • Mosey back 1 stripe

Rinse and Repeat to the top.

Modified at the end to get everyone to the top. Core excercises at the stripes. Travelled via Bear Crawl and Bernie. 45 sec Stargazers

Mosie back to the flag.

MARY:
No Time
COUNT-OFF & NAME-O-RAMA
Use the TAGS on right-side to record PAX (BE SURE TO INCLUDE YOURSELF) in attendance. Be sure to select the AO in CATEGORY above TAGS and then delete these notes!
CIRCLE OF TRUST/BOM:
I attended a men’s conference two weekends ago called Warrior One3 in Austin, TX. Its was an awesome experience and I highly recommend it! These were some dudes that were fired up about Jesus. It was great!!

I want to share a couple of things that stood out to me. More than once it was said that “This is not a retreat, it’s in advance!”

Don’t try, Do! Every time someone said I’ll try to… They were challenged. “You’ll what?!”

The Warrior Ethos consist of 13 pillars: Commitment, Honor, Respect, Prepared, Faithful, Fighter, Hungry, Humble, Lover, Teachable, Firestarter, Truthful, and Generous.
Each one is tied to a Bible verse. Now that I’m back on the schedule, we’ll dive into these.

There’s power in our words. The belief in your heart creates your reality.

I am… You are what you say you are, so make sure it’s positive! I challenge you guys to try it this week. Remember God‘s on your side and don’t limit Him!

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

Now THAT’S Impressive

THE SCENE:  High 40s and clear.
F3 WELCOME & DISCLAIMER:  Administered
WARM-O-RAMA:

OYO

THA THANG:

IPC Week 4!

  1. 100 Gas Pumpers
  2. 50 Jump Rope
  3. 1 mile run
  4. 25 Hello Dollies
  5. 25 Burpees
  6. 50 Jump Rope
  7. 400-meter run
  8. 25 Hand Release Merkins
  9. 25 V-Ups
  10. 50 Jump Rope
  11. 400-meter run
  12. 25 Leg Raises
  13. 25 Jungle Boi Squats
  14. 50 Jump Rope
  15. 400-meter run
  16. 25 4-count flutter kicks
  17. 25 Bonnie Blairs (hard way)
  18. 50 Jump Rope
  19. 400-meter run
  20. 100 Big Boy Sit-ups
  21. 50 Jump Rope
  22. 1 mile run

MARY:

Fagettabowtit.

COUNT-OFF & NAME-O-RAMA

Me and 13 of the best men I know

CIRCLE OF TRUST/BOM:

You finished Week 4 of the Iron PAX Challenge!  Impressive!  You ran 3 miles and completed 700 reps of exercises!  Very impressive!

You know what I find MORE impressive?

  • All 14 of you set an alarm to go off this morning. You got yourself out of bed and came out here knowing what we were planning to do.  Your determination is impressive. 
  • At one time, each one of you came out here in the dark, without knowing another man, and decided to give it a go. If you were like me, your first day kicked your butt – but you came back.  Your resolve is impressive.
  • Many of you have done this for months or years on end. Continually subjecting yourself to these trials to become an increasingly better version of yourself – and to challenge your brothers out here to do the same.  Your consistency is impressive. 
  • Many of you lead Qs. You lead five to ten other men in exercises, a thought, and a prayer.  It might be uncomfortable and intimidating, but you do it because you know that you get better at leading by practicing leading.  Your leadership is impressive.
  • When you lead, several of you have shared from the heart – your struggles, your challenges, your setbacks – you’ve been transparent in this ball of man. That takes real courage.  We may impress each other with our strengths, but we relate to each other through our weaknesses.  Your transparency is so impressive. 

Iron sharpens iron and that’s what we are doing out here.  Each and every one of you made a commitment to be here.  I watch you getting stronger and faster, building your endurance, building your toughness, growing your faith, growing as leaders, and challenging the rest of us to do the same.  That is so impressive and I’m grateful for you men.

Throughout scripture, Jesus was impressed by people on several occasions.  What was it that impressed Him?  Not material things…  Not power…

Jesus is impressed by humility.

  • He said, “Whoever humbles himself like child…is the greatest in the kingdom of heaven” (Mathew 18:4).
  • The Canaanite woman who said “even the dogs eat the crumbs that fall from their masters’ table” impressed Jesus (Matthew 15:27).
  • About the sinful tax collector who beat his chest and prayed, “God, be merciful to me a sinner”, Jesus said he left justified (Luke 18:14).

Jesus is impressed by faith.

  • The centurion in Capernaum who pleaded, “just say the word, and my servant will be healed…” – impressed Jesus (Matthew 8:10)
  • About the blind beggar near Jericho, Jesus said, “Your faith has made you well.” (Luke 18:42).
  • All over Scripture we read about Jesus in heaven sitting at the right hand of God. In Mathew, Mark, Luke, John, Hebrews, Colossians, Revelation… And then there is a description in Acts 7.  Stephen, just before he is killed for his faith, looks to heaven and sees Jesus standing at the right hand of God.  You know what literally gets Jesus on His feet?  Persistent faith.

Maybe we could train ourselves to be impressed by the same – faith and humility. 

MOLESKIN:

I wish I could say it as elegantly as he did… Ocho mentioned after the BOM that faith and humility are hand-in-hand with each other.

I’m impressed by Ocho for coming out these last couple of months and showing real progress in his fitness.  You’ve showed grit, brother!

Likewise, I’m impressed by Papa Lock for making time in his crazy schedule to post several times a week – he too is making steady progress.  Stick with it – and you’ll be unrecognizable in a year!

I’m impressed by Skewer for leading Qs – each one better than the last – and for courageously sharing his struggles during some of his BOMs.

I’m impressed by Slappy for posting today – despite his injuries – and gutting it out through the entire IPC.  GRIT.

I’m impressed by Borg for being able to run circles around me at 59 years old – and for continuing to demonstrate that age is just a number.

I’m impressed by Rocket for his long-term steadiness and tenacity to work through obstacles and keep getting stronger

I’m impressed by Boy George for nearly completing his insane race last weekend

I’m impressed by Erector for conceiving this merry band of misfits – and for being a machine out there today.

I’m impressed by Bobbitt, who has been with us for a little over a year and has totally transformed his fitness level – and emerged as one of the region’s best AOQs.

I’m impressed by Tuba for the steadfastness he demonstrates in his life and his parenting – and for wearing shorts even in the dead of winter

I’m impressed by 3-Peat for his resolve to show up over and over again – not listening to the devil on his shoulder telling him to sleep in today

I’m impressed by Oh Brother for posting with us just days after moving to town – and coming back out two days in a row now

I’m impressed by Mathlete for leading this group well and challenging us all to accelerate our fitness, fellowship, and faith.

ANNOUNCEMENTS:

  • Today – Shovel flag handoff at the Asylum PM
  • Oct 8 – 2.0 Workout
  • Oct 27: Halloween event in Oak Ridge
  • Nov 5: Brolympics at the Asylum
  • Dec 10: Oak Ridge Christmas parade

JUCO Farmer Carry Race

THE SCENE: Nice and cool at 54
F3 WELCOME & DISCLAIMER:  administered
WARM-O-RAMA:
SSH IC x 20
Cherry Pickers IC x5
Arm Circles Forward and Back IC x 10 each
Merkins IC x10
Squats IC x10
Mountain Climbers IC x15
30 Seconds OYO

THA-THANG:
Mosey to the coupon pile with a reverse Indian run. Front man drops off for 2 burpees then joins back in line.

Farmer Carry Race

  • Split into two groups and each group will need two CMUs
  • Groups will race around the outside circle, in opposite directions, using the following format
    • Front man will farmer carry the two CMUs while the rest of the group perform an exercise. When group is done with the exercises, run and catch up to front man and switch to next in line. Perform next exercise while front man farmer carries CMUs, and so on. Exercises are as follows and repeat list after last exercise is completed:
      • 20 flutter kicks
      • 20 SSHs
      • 20 Merkins
      • 20 squats
    • After each complete lap, decrease reps by 5. So lap 2 is 15 each, lap 3 is 10 each, etc.
    • Whenever you meet the other group, one man from each group leads a Mary of the number of exercises you are currently on for that lap, so two sets of Mary exercises and both groups participate.
    •  We got nearly 2 laps in, but had to stop short for time.

MARY:
No time, but got plenty during THA-THANG

COUNT-OFF & NAME-O-RAMA
9 PAX and 2.0 Kitty Cat

CIRCLE OF TRUST/BOM:

Do you every worry? About the future, your family, your job, yourself? For me, the times when I worry take me out of the present moment. I hope you had a chance to enjoy the present moment with your F3 brothers this morning. Let’s read what Jesus says about worry in The Sermon on the Mount:
Matthew 6:25-34
““Therefore I tell you, do not worry about your life, what you will eat or what you will drink, or about your body, what you will wear. 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 can any of you by worrying add a single hour to your span of life? And why do you worry 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 clothed like one of these. But if God so clothes the grass of the field, which is alive today and tomorrow is thrown into the oven, will he not much more clothe you—you of little faith? Therefore do not worry, saying, ‘What will we eat?’ or ‘What will we drink?’ or ‘What will we wear?’ For it is the Gentiles who strive for all these things; and indeed your heavenly Father knows that you need all these things. But strive first for the kingdom of God and his righteousness, and all these things will be given to you as well. “So do not worry about tomorrow, for tomorrow will bring worries of its own. Today’s trouble is enough for today.”
‭‭Matthew‬ ‭6:25-34‬ ‭NRSV‬‬

MOLESKIN:
N/A

ANNOUNCEMENTS:
IPC on Friday (9/30) will be at HVA track.

Milestones

THE SCENE:  High 50s and clear.
F3 WELCOME & DISCLAIMER:  Administered
WARM-O-RAMA:

  • RFTS / LIH
  • Cherry Pickers
  • Willy Mays Hays
  • Down/Up Dog
  • Merkins
  • Mountain climbers
  • Projectivator

THA THANG:

Mosey to the big lot.  Flutter kicks for the six.

Run the length of the lot.  At each line, rotate 90 degrees – so you sprint, side shuffle, bernie, side shuffle, sprint, etc until the end.  LBC for the six.

Mosey to Sophomore Hill and partner up. (Hat tip, Archie!)  Pairs spread out across 6 stations.  At each station there is a “stationary” exercise and a “move” exercise.  First partner does the “stationary” exercise until the second partner does the “move” exercise to the cone and back.  Two minutes each station.  20-second recovery and rotate.  Performed 10 sets.

Exercises were;

  • Station 1:  Bear crawl / Flutter kick
  • Station 2:  Sprint / Carolina Dry Dock
  • Station 3:  Broad Jump / Heels 2 Heaven
  • Station 4:  Sprint / Burpee
  • Station 5:  Lunge / Merkin
  • Station 6:  Sprint / Mountain Climber

Mosey back to the big lot.  Dolly for the six.  Run and rotate again – same as before.

MARY:

Imperial walkers

Jailbreak!

COUNT-OFF & NAME-O-RAMA

Me and 13 of the best men I know

CIRCLE OF TRUST/BOM:
Joel 1:3, “Tell it to your children, and let your children tell it to their children, and their children to the next generation.”

Ps 78:1-4, “Give ear, O my people, to my teaching; incline your ears to the words of my mouth!  …We will not hide them from their children, but tell to the coming generation the glorious deeds of the Lord, and His might, and the wonders that He has done.”

Ephesians 6:4, “Fathers, do not exasperate your children; instead, bring them up in the training and instruction of the Lord.”

We will have a theme for you during the BOM this week – and the theme is Family Discipleship.

Family discipleship is telling the coming generation about the character of God – and teaching them His instructions – or, to use F3 language, teaching them to live and lead virtuously.

Each of the Qs this week is going to present one way that can be done.  These are not exclusive of each other – rather, they really complement each other…

This morning, I talked about milestone occasions.  It’s not very often that we get these opportunities…  BIG moments – special times when your words and actions as a father – which are already so powerful – are magnified tenfold again!  Things like;

  • Birthdays
  • First / last day of school year
  • Move homes
  • Buying their first car
  • Profession of faith
  • First breakup with boyfriend / girlfriend
  • Death of a loved one
  • Formative talks (e.g., the sex talk)

These days could come and go like any other – or, with some planning and deliberateness on your part, these could be memorable or even life changing moments in your child’s life.  You have an awesome opportunity to mark your children and make those occasions like a pillar on the timeline of their lives.

What can you do to make these times deeply meaningful?  Maybe…

  • A well-thought out talk, speaking blessings into their lives.
  • A special gift that reflects the occasion.
  • A trip with just that child.
  • A hand-written letter.
  • Others!

I talked about one way that I’m doing that in my children’s lives.  Every fourth birthday, my sons have received a special gift and a blessing from me.  Each of those birthday blessings is about two paragraphs that I’ve scripted to say exactly what I want to say to them – and it is themed around 2 characteristics that I want my sons to grow to be as men.

We are striving to be men of high-impact.  Where that begins – where we have the MOST IMPACT – and where it is MOST IMPORTANT – is at HOME.

MOLESKIN:

This morning was about discipling your kids by planning for and facilitating meaningful milestones in their lives.  Come back for Part 2 on Wed and Part 3 on Fri!

ANNOUNCEMENTS:

Claiming Territory

THE SCENE: Perfect fall morning, low 60’s, a little drippy, gloom to spare
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

  • Projectivators
  • LBACs
  • Windmills
  • Hairy Rockettes
  • Tempo Squats
  • Tempo Merkins

THA-THANG:

  • Mosey to Friendship bell
  • Dora – One does work, other bernie/sprint @ lightpole
    • Step ups (150)
    • Derkins (100)
  • Mosey to K-25 Hill
    • 7s – Bobby Hurley/Drydocks
  • Mosey to Pond Loop
  • Dora – One works while other runs loop
    • Flutter Kicks (300)
    • LBCs (300)

 

MARY:
No time.
COUNT-OFF & NAME-O-RAMA
CIRCLE OF TRUST/BOM:
In Mere Christianity, Lewis discusses the way in which we are accountable for our moral decisions. He points out that we should not be much invested in the practical outcomes of our actions, because these are dependent in large part upon circumstance, both of ourselves and our surroundings. He points out that while resisting drink may be only a mild strain for a man not inclined to drunkenness, for another it may be a monumental effort of the will to go even an hour. While we tend to judge the sober man more favorably than the man who resisted only an hour, God accounts for all the “raw material” we were given. Rather, His interest is the way that each choice is affecting the kind of person we are becoming, every tiny choice leading us either to be more heavenly or more diabolical. He goes further, using the analogy of war, to point out that every small concession we make to our vices is territory that we have surrendered to the enemy, from which he can launch later assaults.

I experienced this quite clearly yesterday when, at the end of a long meeting, we entered into an hour long spiral where all the work was finished, but folks kept wanting to restate and rehash the decisions, tediously extending the meeting without gain. I got frustrated, and as a concession, allowed myself unrestricted access to my candy stash while I annoyedly waited for the end. This morning, I could see clearly that this one concession had cascaded into a series of poor decisions for the rest of the night including extra dessert, extra drinking, and an inordinately late bedtime for the whole family. [I didn’t know this when I gave this Word live, but this culminated in my kids struggling to get ready and my son being late to school].

My takeaway was this: don’t waste time congratulating myself because of how good things are, it’s largely not my doing. Instead, keep my eyes on things eternal, by making good decisions, with special attention to the temptation to make small concessions, because these small decisions will be seeds that grow up.
MOLESKIN:
Tuesday IPC was heavy, so I went with a nice traditional Dora bootcamp. Hopefully worked out some stiffness in the shoulders, back, and legs.
ANNOUNCEMENTS:
Kids Tri – Sept. 24th, 2.0 workout in October, Project T-shirt sale is ending soon (Sept. 17th), Brolympics November 5th.