Papa Lock – Page 16 – F3 Knoxville

Milestones

September 19, 2022 Kick-Flip

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

September 15, 2022 Mathlete

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.

Ring Around the Mosey

September 14, 2022 Stitch

THE SCENE:

Few clouds, 59 Degrees, 93% Humidity (not 100!!)

F3 WELCOME & DISCLAIMER

WARM-O-RAMA:
1. Cherry Pickers (x5), 2. BACF (x10) 3. BACB (x10), 4. Tempo Squats (x10), 5. SSH (x15), 6. Mountain Climbers (x10)

THA-THANG:

Mosey up the Hard Knox hill & grab the guardrail for 25 dips.

Pick up a rock for each hand and 25 Front Claps and 25 OH Claps

25 Merkins OYO.

From that corner we will Lunge Walk to the next short corner and do (5) Burpees. Mosey to the far end and then Bear Crawl to the next short corner. Will then do 5 Burpees, 25 Squats. Mosey to the far end and then Lunge Walk to the next corner. 5 Burpees, 25 Squats, 20 Shoulder Taps, etc. Mosey, repeat…

After each lunge/crawl we add a set:
(5) Burpees,
(25) Squats,
(20) Shoulder Taps,
(15) SSH,
(10) Leg Raises,
(5) more Burpees to end.

6 total exercise stops & 3 full laps around.

Mosey down and east along Hardin Valley Rd. back into the east parking lot. Did some Mary and some Flutter Kicks (x15). Mosey back through the lot to the COT

MARY:
At COT finished off with Hello Dolly (x15), Side crunches (x15) each side, Heels to Heaven (x10), LBC’s (x15)

COUNT-OFF & NAME-O-RAMA

17 HIMS including (1) 2.0, (9) RUSH

CIRCLE OF TRUST/BOM:

What is Fellowship? The dictionary defines it as A Community of interest, activity, feeling, or experience.

Sounds kind of shallow by definition but we do need fellowship. We need deeper fellowship. It’s a cornerstone of this group.

I believe it’s true that we also need friendship. We all know men that simply don’t have many friends. They are married, too busy, they just prefer to be alone. If married, your Wife shouldn’t have to carry that stress or burden of being our only friend and we know that isolation is not good for us. (Proverbs 18:1 – Whoever isolates himself seeks his own desire; he breaks out against all sound judgment).

We need each other!

In John chapter 15, Jesus tells his disciples “This is my commandment, that you love one another as I have loved you. Greater love has no one than this, that someone lay down his life for his friends.”

How can we love someone we don’t know? How can we lay down our life for a friend if we don’t have any friends?

There are lots of lonely men out there and they need friendship. Understand that in Christ you have been saved through faith by grace, and not by anything you did or can do. Nothing. When we realize that, we are free to share with other men who we really are.

I believe God calls men to take the lead, make sacrifices. Look at where we are right now!

There’s little good to be gained without some form of pain.

So take a chance to reach out and get to know someone, even of it means rejection. Maybe make it a goal to learn something new about someone here every morning. That’s where Fellowship leads to real friendship.

MOLESKIN:

Prayer for Butterknife and his family after the passing of his Uncle Kevin. Room Service’s father had some test results that were not positive. Prayers for his treatment going forward. Data and his boys.

Diligently

September 13, 2022 Kick-Flip

THE SCENE: 54 and clear
F3 WELCOME & DISCLAIMER: Administered
WARM-O-RAMA: OYO

THA THANG:

IPC Week 2

Line 1: 5 Blockees, then rifle Carry 25 yards to Line 2.

Line 2: CMU exercise, then farmer carry back to Line 1.

AMRAP for 45 minutes

Line 2 exercises were;

10 We’re Not Worthy
15 Goblet Squat
20 Tricep Extensions
25 CMU Swings
30 Curls

MARY:

None

COUNT-OFF & NAME-O-RAMA

12, including FNG Pleasantville

CIRCLE OF TRUST/BOM:

“Diligently”: adverb.

in a way that is careful and uses a lot of effort.
With conscientious and persistent effort or attention.

In Scripture, we are commanded to diligently teach our children about God and His Word.

Deuteronomy 6:4-7 “Hear, O Israel: The Lord our God, the Lord is one. You shall love the Lord your God with all your heart and with all your soul and with all your might. And these words that I command you today shall be on your heart. You shall teach them diligently to your children.”

I’ll suggest that the vast majority of the way we “teach” our children is not with words, but through our modeling. What you think, say, and do will make a profound impression on what your sons and daughters will think, say, and do as they grow into maturity.

Does that mean we put on an act for them? No. “Your kids learn how to love God by watching how you love God. While you are called to disciple your kids, the call is not to give them a fictitiously polished version of yourself.” (Hat tip to Matt Chandler). But as HIMs, we must Get Right and put persistent effort or attention toward Living Right and Leading Right.

Two chapters before the commandment to teach our children diligently, we are commanded to diligently…take care of our own souls.

Deuteronomy 4:9 “Only take care, and keep your soul diligently, lest you forget the things that your eyes have seen, and lest they depart from your heart all the days of your life. Make them known to your children and your children’s children.”

– “It has been said that as goes the family, so goes the world. It can also be said that as goes the father, so goes the family.” Voddie T. Baucham Jr., Family Shepherds: Calling and Equipping Men to Lead Their Homes

“A man cannot give away what he himself does not possess” (Q Source 2.4, Positive Habit Transfer).

MOLESKIN:

IPC Week 2…WOW!

PRAYERS / ANNOUNCEMENTS:

9/24 Kids triathlon (The Project is a race sponsor!)

10/27 Oak Ridge Halloween

11/4 Brolympics

12/2 Knoxville Christmas parade

12/10 Oak Ridge Christmas parade

Isometricovery

September 9, 2022 Borg

THE SCENE: Clear skies, cool fall breeze, 65ish
F3 WELCOME & DISCLAIMER: Done!
WARM-O-RAMA:
Mosey for a bit, then SSH, Moroccan Night Club, Knoxville Cherry Pickers, Sideways Cherry Pickers, LG arm circles FWD/BWD, Mosey to the coupons

THA-THANG:
Isometric movements with weights as a recovery workout for IPC off day. Range of motion and control with coupons.

20X 8 count curls, mosey, 20X 8 count curls
20X 8 count squats, mosey, 20X 8 count squats
20X 8 count overhead press, mosey, 20X 8 overhead press
20X 8 count kettlebell swings, mosey, 20X 8 count kettlebell swings (yes, in slow motion)
10X 8 count American hammer
Long mosey back to flag

MARY:
Atlas Shrugged
COUNT-OFF & NAME-O-RAMA.

8 PAX

CIRCLE OF TRUST/BOM:
Recovery takes discipline – to slow down and sometimes do nothing (or something that feels like nothing) as a planned part of an intense training period can payoff big time in performance. Recovery workouts after intense exercise like the IPC workouts can help prevent injuries from overtraining.
MOLESKIN:
The workout was disappointingly slow at first, but a few winges were heard as the isometric exercises did their work, especially when we got to the “slow-motion” Kettlebell swings when there was no momentum to raise the coupon on either end of the pendulum. Thanks for the honor of leading the Q, you all are an inspiration to me.