Papa Lock – Page 20 – F3 Knoxville

In HIM we Trust & leave no one behind

August 1, 2022 Nadya

THE SCENE: Cool, damp & magically dark
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Merkins, Squats, cherry pickers, Side Straddle Hops & Terrible cadence counting.

THA-THANG:
50 reps with [partner running around Haslam. Cardio & legs

Step-ups
Derkins
Box Jumps
BBS

JucoMANJaro

-teams of 3 repeating Merkins, Squats, and BBS at each hash all the way to the top. All summited and were rewarded with a view of the swirling pending rainclouds. All were sweaty

MARY:
Mary was neglected by a perfectly timed return to AS
COUNT-OFF & NAME-O-RAMA

14 out. (1 not pictured)
CIRCLE OF TRUST/BOM:
Coming out in the gloom makes you stronger. Strength leads your family and those around you. Do not be afraid to lead those to Christ and do not be afraid to lead those in need. As we grow, we find ourselves to transition from receiving encouragement to being the encourager. People around you need you. They need your strength. At times it is draining, at times it is rewarding. Just like Jucomanjaro! We can’t stop and we can’t leave a brother behind. Be the bedrock your family counts upon and the bedrock Christ has called you to be in his kingdom.
MOLESKIN:
Is a great notebook

Workmanship

July 30, 2022 Skewer

THE SCENE: little overcast but not to yucky
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Thunderstruck
THA-THANG:
Mosey to pick up CMUs

Two rounds
<span;>10 WWI heavy sit ups
<span;>10 WWII heavy sit ups
<span;>10 X Factor
Heavy al gore holds in between
Heavy imperial walkers for till whole PAX has prayed
Four sets of 25 reps of curls
Windmill
Seal claps

MARY:
Mosey back to the parking lot for PAX led

10 Pickel pushers

10 Pushups

10 Bascales

COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:

For we are His workmanship, created in Christ Jesus for good works, which God prepared beforehand that we should walk in them.
Ephesians 2:10 NKJV

The fruit of consistency is trust

July 29, 2022 Frenchie

THE SCENE: Dark, muggy, but not too hot.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

Cherry Pickers IC 4 CT
SSH x 25 IC 4 CT
LBACs Front and Back x 10 IC 4 CT
Tempo Squats IC
Mountain Climbers IC
Tempo Merkins IC

2X run across the parking lot

Each time back OYO
10 Squats
10 Mountain Climbers 4 CT
10 Merkins

THA-THANG:

Those last 30 reps are our Wagon Wheel today (30WW). If ever you finish a set, you rinse and repeat this wagon wheel until we’re all done or until Recover is called.

Indian Run to the sophomore hill parking lot, find a battle buddy.

One man performs our wagon wheel set (30WW) while the other RUNS a lap (not a mosey). Each man completes 3 laps (Bernie up the hill on lap 3)

Mosey to the middle courtyard, find a piece of wall
11s: Dips and BBS
11s: Box Jumps and Derkins (this was pretty killer)

Mosey to the motorcycle learning lot
4 Rush-style strides across the parking lot, with 2 rounds of our wagon wheel baked in.

Mosey back to the flag

MARY:
American Hammers and a minute of Boat-Canoe to finish things off.
COUNT-OFF & NAME-O-RAMA
No FNGs today, SOS (Mailbox 2.0) made 10 for the day.
CIRCLE OF TRUST/BOM:
What do you think of when you think of Consistency?

One 5-mile run doesn’t change a thing, just like one healthy meal, one date with your wife, one conversation with your son, or one reading of God’s word.

And my temptation? Focus on the misses, the failures, and the flops. I’d quit a worthy pursuit rather than fail the same way again.

But what about 50 dates? Or 100 conversations? Or 300 dives into the word?

What is the fruit of that consistency?

The fruit of consistency is trust.

Even if I missed 50 dates in the making, I am building a foundation of trust. Trust with my spouse, trust with my kids, trusting my Father in heaven.

Are you willing to keep building that trust?

I challenge you to keep dying to yourself, keep serving your family, keep pursuing your wife and kids.

Habits, Part 2

July 27, 2022 Kick-Flip

THE SCENE: 75 and thick.
F3 WELCOME & DISCLAIMER: Administered.
WARM-O-RAMA:

Phelps
RFTS / LIH
Grady Corns
Mountain Climbers
Up/Down Dog
SSH

THA THANG:

Mosey to the new building, pick a spot on the bench.
30 seconds of each
- Derkins
- Single leg squat (L)
- Dips
- Single leg squat (R)
- Incline CDD
- Plyo step-ups

Mosey to the pond. There are 2 trees along the path – approx. half way around the pond from each other.
- 50 merkins + 50 LBCs. Run to the other tree.
- 40 merkins + 40 LBCs. Run to the other tree.
- 30 merkins + 30 LBCs. Run to the other tree.
- 20 merkins + 20 LBCs. Run to the other tree.
- 10 merkins + 10 LBCs. Run to the other tree.

Mosey to the Big Lot;
- Bear crawl one line.
- 10 flutter kicks (count 1 leg)
- Bear crawl one line.
- 10 hello dollys

Jelly Legs

MARY:

Dealer’s choice.
Jail break!

COUNT-OFF & NAME-O-RAMA

9 for bootcamp + 5 Rushers

COT / BOM

All this week, we’re talking about habits. For Part 1 on Monday, Guardrail led a discussion about cultivating our hearts in preparation for a habit change – starting a new good habit, killing an old bad habit. Today we continued talking about habits – as we start a new, or end an old, let’s plan for failure. Let’s think about what might cause failure and pre-decide on strategies to avoid those or to quickly rebound from them.

When you are starting a new habit, what kinds of things are going to throw you off course?

Stumble: I’m not making any progress toward my goal.
Did you just set a goal – or did you also define a plan and come up with systems to get you to the goal? “Systems” are the reminders, queues, routines, notes, people, etc. that you set in place to facilitate your work toward to the goal. James Clear says “you don’t rise to the level of your goals; you fall to the level of your systems.” A goal is just a daydream without a plan. Make sure you have an actionable plan + establish systems to execute that plan.

Stumble: I’m not seeing change happen as fast I thought it would.
Adopt a long-term perspective. Have short-term milestones. Especially in the short term, evaluate your progress based on how well you stick to your plan, not your results. Worry about meeting the plan today – tomorrow worry about tomorrow. Keep your sights only looking that far out. If you have a good plan and you stick to the plan, your goal will take care of itself. Again from James Clear, “You should be more concerned with your current trajectory than with your current results”.

Stumble: I missed a day, so I guess I’m done.
Sometimes we have an all-or-nothing mindset. If we fail one time, we think we are a failure. Like my daughter who is learning to walk, I wouldn’t say to her “just two steps?!? Come on!“. No, I say “Two steps! Great job girl! Now try and again and get three steps this time!!!” As you are learning to do something new, coach yourself the same way. Give yourself some grace. If you miss a day, don’t miss two. Missing one day reduces your chance of success by 5%. Missing two consecutive days reduces your chances by 40%.

As we start new habits, here are three strategies that we’re going to implement

Create systems to push you toward your goal
Success is sticking to your plan TODAY
If you miss a day, don’t miss two.

You are what you repeatedly do. Every action you take is a vote for the type of man you want to become.

With that in mind…

What good habit do you need to start?
What unhealthy habit do you need to stop?

Come back Friday for Part 3 of this Word!

MOLESKIN:

Prayers for Data, Papa Lock, and Shrubbery’s Aunt.

ANNOUNCEMENTS:

Back to School, Back to School

July 26, 2022 Bobbitt

THE SCENE: “It’s too darn hot for a penguin to just be walkin’ around here!”

F3 WELCOME & DISCLAIMER: Dutifully delivered.

WARM-O-RAMA:
SSH x15
Knox Cherry Pickers (Late season cherries for obvious reasons) …Enough. We lost count.
Tempo Merks x10
Tempo Squats x10
FLBAC x10
RLBAC x10
Grady Corn x10
Moroccan Night Clubs x10
Chatty Cherries x10
SSH x15

Mosey to the school yard!

THA-THANG:

PAX performed a Billy Madison Routine. Inspired by Billy Madison’s journey through back through school, this routine involves a running loop and exercise per grade. For best effects, perform routine on school grounds. Begin with 12 reps of an exercise, then take a lap to the bridge. Billy passed the 1st grade…”Oh what a glorious day!” Do the 1st grade exercise x 12 reps plus the second grade exercise x 12 reps. This concludes 2nd grade. Continue adding an exercise each time with the lap until you’ve completed one loop and exercise combo for each of the 12 grades. We added a full lap around the parking lot for 6th grade and 12th grade because Middle School is terrible and learning is hard for me SO BACK OFF!

Exercises were as follows:

Air Squats
Merkins
Heels to Heaven
SSH
Shoulder Touches
Big Boys
Monkey Humpers
Flutter Kicks 4 ct
Diamond Push-ups
Bonnie Blairs 2 ct
Burpees
American Hammers

Several PAX made it to the 11th grade but unfortunately did not pass. Poor Billy, Billy Boy.

RTB

MARY:
LBC x15 4ct.
Awkward Turtle x15 4ct.
Rosalitas x10 4ct.
Basilisk x10 4ct.

CIRCLE OF TRUST/BOM:

1 Peter 5:8-11

8 Be alert and of sober mind. Your enemy the devil prowls around like a roaring lion looking for someone to devour. 9 Resist him, standing firm in the faith, because you know that the family of believers throughout the world is undergoing the same kind of sufferings.

10 And the God of all grace, who called you to his eternal glory in Christ, after you have suffered a little while, will himself restore you and make you strong, firm and steadfast. 11 To him be the power for ever and ever. Amen.

What this doesn’t say God will keep you from being tempted. It says God will give you strength and restore you. I’ve stopped praying that God would keep me from being tempted. “And lead us not into the time of trial” is a better translation. Temptation will always be there in one form or another. Jesus was tempted! A leadership author (who’s name I have forgotten) wrote that the more you find yourself in leadership, the more you will find yourself tempted and with more at stake.

Instead, of asking for God to take away temptation, I’ve been praying for strength to stand firm against temptations of the flesh, temptations of the world, and temptations from the enemy.

One practical thing I’ve been learning is about will power. Will Power matters more than IQ. According to the Marshmallow Test (search it on YouTube), the 15 minutes of this test could predict kids’ future for the next 15+ years. Kids with will power perform better than kids that have a higher IQ.

Here’s what to remember about your will power: IT’S A MUSCLE – It gets tired. How do you hack your will power? You pre-commit. In Homer’s Odyssey, Odysseus tied himself to the mast and had his crew put wax in their ears to avoid the song of the Sirens. Tempted? Don’t even allow it into your hearing. Be tied to the mast.

I struggle with lunchtime decisions. I started to pre-commit by making my own. I struggle with snacking on junk when I get home. I started to pre-commit with healthy options and eliminated the unhealthy. Other options? TV – unplug it. Social Media? – Delete it and use browser. Waking up to workout in the morning? Hard Commit!

MOLESKIN:

Workout Playlist was as follows…

Old John Braddelum – Alan Mills
(Everyone loved this one! Considering 45 mins on repeat next time. Great idea, Borg!)
ABC – The Jackson 5
The Stroke – Billy Squier
Carry on Wayward Son – Kansas
I’ll Tumble 4 Ya – Culture Club
Jump Around – House of Pain (I forgot. Clearly not edited. I apologize.)
Beat on the Brat – Ramones
Renegade – Styx
Rock ‘n’ Roll (Part 2) – Gary Glitter (Obviously from Happy Gilmore but we needed a break, right?)

Fun was had by all! Thank you for enjoying this workout!

ANNOUNCEMENTS:

July 30: 7 AM. Shovelflag handoff at the Arsenal. See Slack for details.
August 6: Family Workout, 8:00AM. Pancakes in the Park after the workout. See Slack for details.
August 6: Shield Lock Pool Party at Borg’s! 10:00 AM. See Slack for details.
August 6: 7 AM. Work Day at the Cerebral Palsy Center. See Slack for details.
Aug 12-14: F3 Dad Camp 4.0 @ YMCA Camp Ocoee. See Slack for details.
Hey. See Slack for details.