F3 Knoxville

Tag: Pool Boy

Atomic Suicides

THE SCENE:
Awesome Morning (getting cooler)

F3 WELCOME & DISCLAIMER
The usual house cleaning talk

WARM-O-RAMA:
Full body stretches: neck rolls, tricep stretch, SSHs, cherry pickers, quad stretch, etc.

THA-THANG:

Mosey to Football Field
Suicides on the Field

  • 10 Merkins in the end zone
  • 20 Mountain Climbers @ the 10 yd line
  • Repeat in 10 yd increments for 100 yds
  • 15 Squats in the end zone 
  • 20 LBCs at the 20 yd line
  • Repeat in 20 yd increments for 100 yds
  • 10 up-downs in the end zone
  • 20 Flutter Kicks at the 50 yd line
  • repeat in 50 yd increments for 100 yds
  • Circle up: 10 up downs, 20 monkey humpers, 1 min plank, 20 LBCs, 10 pickle pointers.
  • quick stretch, then back to the start.

COUNT-OFF & NAME-O-RAMA

Curry, Anchorman, Pool Boy, Pom Pom, Curveball, Mermaid, Osteen, Voodoo, Betty, and Caveman

CIRCLE OF TRUST/BOM:
Selflessness !!

MOLESKIN:
Special thanks to our SSH guest

Shovelflag Handoff at The Project

THE SCENE:  68 and clear – perfect.
F3 WELCOME & DISCLAIMER:  Administered
WARM-O-RAMA:

RFTS/LIH
Willy Mays Hays
Seal squats
Down/up dog
Mountain climbers
Merkins

Mosey to the Friendship Bell
10 lateral box jumps
20 dips
30 derkins

THA THANG:

Dirty MacDeuce
1. 12 Flutter kicks (4 count)
2. 12 Shoulder taps (4 count)
3. 12 Hello dollys
Run a lap.
Repeat x 4

Mosey to K-25 Hill
11s – Burpees and Freddy Mercury (4 count)

Long Bernie up the road

MARY:

Mosey back to the Friendship Bell

Mucho Chesto

Freddy Mercury IC

Another Mucho Chesto

Another Freddy Mercury IC

COUNT-OFF & NAME-O-RAMA

Me and 22 of the best men I know

CIRCLE OF TRUST/BOM:

We showed honor to Erector and acknowledged that The Project exists today because he and others (Rocket, Chaco, Snaggletooth, Samaritan) launched it in February 2019.  What a positive difference it has made in my life – and in the lives of many other men in the Oak Ridge area.  T-Claps, brothers!  Erector led for a while, then Snaggletooth, and it was my joy and honor to lead for a season, and today it was a privilege to pass the flag to a man whom I esteem so highly.

The mission of F3 is to plant, grow, and serve small workout groups of men for the invigoration of male community leadership.  Fitness is not the endgame or the goal.  Your virtuous leadership – in your family, in your work, at your church, in this community – that is the goal of F3.

What makes a man a Leader?  What enables a man to do what a Leader does?

What F3 says it takes to be an effective leader are these four capabilities;

  • Vision – the ability to recognize Advantage and the Movement required to achieve it
  • Articulation – the act of describing his Vision to others
  • Persuasion – the initiation of first Movement
  • Exhortation – A leader is ready to use Exhortation to incentivize his followers

But an Effective Leader is not necessarily a Virtuous Leader. For that, F3 says he must also possess the Leadership Virtues.

  • Candor: graciously telling the hard truth and demanding to hear it from others
  • Commitment: unwavering loyalty to the Group and unflinching determination to accomplish its Mission
  • Consistency: to be unchanging in nature, standard, or effect over time
  • Contentment: stability of emotion engendered by the Consistent pursuit of Joy rather than Happiness
  • Courage: setting aside fear to turn hardship into grace

To Lead Right a person must be both an Effective and Virtuous Leader

We could have a BOM on each one of those capabilities and virtues separately – but I wanted to cover the whole F3 leadership model this morning as an introduction for the man who is accepting the shovelflag.  That dude is the whole package.  He possesses every one of these capabilities and I’ve seen each of the virtues reflected in his life.  Mathlete is going to be an outstanding leader of this group – and I look forward to following his lead and am excited to see where we go!

MOLESKIN:

If he had been there, Baby Chest would have loved the double Mucho Chesto.

Mucho gracias to our visitors from JUCO, Shamrock, and Equalizer – awesome to see you guys!

PRAYERS / ANNOUNCEMENTS:

Prayers for Ribbed’s wife’s healing, for Boy George’s wife’s interview today, for an unnamed F3 brother.

It is NOT a Fitness Expo

THE SCENE:

Partly Cloudy Temperature Feels Like Humidity Wind Speed Wind Direction
69 ℉ 70 ℉ 99% 3.5 mi/h SW

F3 WELCOME & DISCLAIMER.
Delivered as desired. I am not a professional.

WARM-O-RAMA:

Jack of All Trades. – Stolen from Blockbuster F3 Phoenix
Inchworm into plank
5 Plank Jacks
5 Peter Parkers
World’s Greatest Stretch
5 ranger merkins
5 fire hydrants each leg
Inchworm back to standing
10 backslappers
5 sweater squats – straight leg bent over for 5 count
stand up and pull sweater apart for a 5 count
5 seal claps
5 overhead claps
5 side straddle hops
5 heel raises

THA-THANG:

Mosey to Football Field. Moving on Field along mapped path. The path mapped the letter ‘F’ and number ‘3’. At each corner, small number of exercises where done. The F included burpees, merkins, and shoulder taps. The 3 included squats, monkey humpers, and calf raises.

Moved to track. As many laps as possible. Each lap had six stations, three at each end. So, sprint then A mosey B mosey C. Then the other half. Sprint A mosey B mosey C.
A: Merkins
B: Abs (LBCs or BBs)
C: Monkey Humpers or Squat Jumps
Sprint the straight sections and then mosey in between the stations in the corners. Rep counts where 20 first lap, 15 second lap, and 10 for every other lap. Most of the PAX completed four laps. Some more. Some fewer.

Mosey off track to picnic area. 20 Dips. 20 step ups.

Back to the flag.

MARY:
20 Flutter Kicks
16 Pickle Pointers
13 Pickle Pounders.
COUNT-OFF & NAME-O-RAMA
13 better men.
CIRCLE OF TRUST/BOM:

F3 is open to all men. I believe we, as individuals, should be too. Work to embrace the positive traits of all. Especially, those who don’t check all the same boxes as you do.

MOLESKIN:
For Baby Boomer and all those traveling this week.  And for all the sick and suffering.  For the unsaid prayers in our hearts.

ANNOUNCEMENTS:
2nd F opportunity at Swan Cabin for the nights of the Sept 16th and 17th (Fri & Sat). See Waxjob.

Competition & Challenges

THE SCENE: Less hot than it has been, but still hot enough to cause one to drip massive amounts of sweat off their nose
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
25 Side Straddle Hops because Pool Boy was not yet in attendance
5 Cherry pickers
10 Baby Arm Circles forward & backward
Arm Stretches
Quad Stretching

THA-THANG:
Mosey to the Merkin Mile
1st round
Pair up with a partner, and at each line one partner does 5 merkins, at the next line the 2nd partner does 5 V ups, and rotate in this fashion until you reach the next speed bump.  At the end, swap exercises and work your way back.
2nd round
Same format as before, but 10 squats while the partner does 10 LBC’s
3rd round (cut short for time)
Same format but one partner did 20 Shoulder taps, while the other partner did 10 BBS

Time was called and we set a timer for 10 minutes.
The goal was to hold plank starting on your elbows for as long as you could.  When you break plank you perform the following:
10 Burpees
10 Lunges (5 each leg)
20 High knees
then resume the plank position.  It was ok to modify to planking from your hands.

Repeat this until the timer sounds at 10 minutes.

MARY:
There was no time for Mary, we did plenty of core work during the workout.
COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
Simple, love God & love others.
MOLESKIN:

ANNOUNCEMENTS:
Health Expo at Catholic Friday evening and Saturday.
The project is changing the AOQ on Tuesday 8/23, if possible let’s got support them.

Chasing Weighty Goals

THE SCENE: Just about perfect with low humidity and comfortable upper 60’s
WARM-O-RAMA:
PAX got to enjoy an immediate round of burpees as the QIC screwed up the F3 order; finished off with a round of SSHs, one tempo merkin, some tai fighters, and squatting Grady corns
THA-THANG:

Never ending pain circle… 4 stations (aka corners) with specific workout at each (1. CMU Squat Thrusters, 2. Alternating CMU Merkins, 3. CMU American Hammers, 4. CMU Kettle Bell Swings).  Start at 20 reps per corner in first round and drop by 1 rep in each subsequent round.  Perform exercise, sit down CMU and run a lap, rifle carry CMU to next station, rinse and repeat.

Overtime fun… mixture of murder bunnies, rifle carries, dock loading, and some curls to finish off before restocking those lovely cinder beauties.  (@Betty managed to run through his CMU doing a murder bunny… so we worked in a few burpees on the way back to the AO)

MARY:

Had time for a howler monkey circle as we closed out the sesh.

COUNT-OFF & NAME-O-RAMA
11 HIMs started and finished the beatdown

CIRCLE OF TRUST/BOM:
Setting goals… been thinking through my personal goals for the year and recent months and considering ways to improve my success rate.  Important to set S.M.A.R.T. goals (Specific, Measurable, Attainable, Relevant, and Time Bound).  But more importantly to share them with others to hold you accountable.  Dave Ramsey said that “a list of goals with no actions [or accountability] is just a wishlist”.  Encouraged the PAX to set goals, share them someone, and get after them!  Read Proverbs 21:5 “Good planning and hard work lead to prosperity, but hasty shortcuts lead to poverty.” NLT

Prayer Requests:  1) @Dumpster Dive and @Charmin wisdom to make some key decisions at their practice; 2) @Longnoodle having some personal challenges and needs widsom, strength, and discipline; 3) @Pom-Pom’s 1 month old daughter having a medical procedure today – healing and recovery