F3 Knoxville

Push Pull or Drag

AO: shamrock
Q: Anchorman
PAX: Stitch, Mermaid, Pool Boy, slappy, Anchorman, Crawlspace, Drano, Honeydew
FNGs: None
COUNT: 8
WARMUP:
The parking lot was trashed from the weekend so we ran to retrieve the trash bins and did a 4 minute cleanup.

The Thing
We carried the CMUs up to the track to stack 4 on each sled.
We did a quick warmup.
Broke into 2 teams. While we cheered on the guys doing the work we did a mix of stretches and exercises.
Round 1: Push from one goal to the other, then pull it back. Probably 40 yards each way.
Mosey recovery
Round 2: Push it down push it back.
Mosey
Round 3: Relay push
Mosey
Round 4: remove 2 blocks and push then pull.

MARY: Dealers choice.

ANNOUNCEMENTS:

COT:

A: Get your annual physical.
B: I was really impressed with the hard work that the defense performed at the Super Bowl. I was the scrappy defender in soccer and basketball in HS. This was a reminder to me about how everyone has a part to play and we all need to cheer for our teammates when they are out there doing the work. Your teammates being: F3 bros, family, coworkers and friends.

Ain’t no title to this

AO: shamrock
Q: Dumpster Dive
PAX: Anchorman, Drano, Eliza, Free Fall, slappy, Lizzy, Mermaid, Polly, Pool Boy, Squatter
FNGs: None
COUNT: 11
WARMUP:
SSH
Cherry :cherries: pickers
Tempo squats
Baby arm circles
Inch worms
Stretch the legs
Arm stretches

THE THANG:
Grab CMU – everything in cadence
Curl to overhead press
Seesaw lunges
CMU around the world
Single leg rows
CMU flutter kicks
Goblet squats
Triceps extension

Run a lap or work up to sprints
MARY:
N/A
ANNOUNCEMENTS:

COT:
I’m reading Matthew. I’m trying to be patient with people. I might need to find a new church. I love you guys – not in a gay way though. Although there’s nothing wrong with that if you’re into that sort of thing. Free Fall says he’s gonna try trans men to see if dating a guy with girl parts is better than dating a girl with girl parts. So we pray for his journey. It’s not totally gay, just sorta gay.

Very Cold

AO: shamrock
Q: Squatter
PAX: Stitch, Anchorman, Mermaid, Pool Boy, Honeydew, Squatter
FNGs: None
COUNT: 6
Warm up PARKING LOT
Side straddle hops
Grady corns
Little baby circles
Moroccan night clubs
Cherry pickers

THE THANG:
Arms CMU AREA
4 exercises of 20
Over head press
Tricep
Curls
Lawn mowers
Legs
Calf Raises
Single leg sweep Left
Single leg sweep right leg
Squat
Hold squat
Single leg stationary lunge left
Single leg stationary lunge right
Pelvic thrusts (pickle pointers) single leg
Pickle pointer single leg.
Jump squat
Single leg dead lift left
Single leg dead lift right
Split squat left
Split squat right
Wall sit
Dora
100 merkins
150 dips
200 LBC

Slowzi to parking lot squatting at each shamrock

ANNOUNCEMENTS:

COT:
John 15:1-5. Abiding in Jesus

NFL Trivia

AO: shamrock
Q: Drano
PAX: Stitch, slappy, Lizzy, Anchorman, Pool Boy, Honeydew, Mermaid, @Polly
FNGs: None
COUNT: 9
WARMUP:
– SSH (15) IC
– Baby arm circles (15) IC
– Imperial Walkers (15) IC

THE THANG:
Mosey around the AO between exercises.
Stopping to answer NFL trivia and draw a card from the deck. Each card and suit corresponds to exercise and rep count.

❤️ – 10
:clubs: – 15
♠️ – 20
♦️ – 25

2 – Merkins
3 – Bobby Hurley
4 – Mtn. Climbers
5 – Squats
6 – Lunges
7 – Carolina Dry Docks
8 – Plank (60 seconds)
9 – Big Boys
10 – SSH
J – Flutters (2 count)
Q – Iron Mikes
K – Shoulder Taps (2 count)
A – Dips
Joker – 2 minute wall sit

MARY:
Slowsy back to flag

ANNOUNCEMENTS:
Convergence on Saturday morning, Jan. 31st.
6:00am – PreRuck
7:00am – Beatdown
8:00am – coffee at C-f-A
Mermaid is handing off the Nant’an roll, so be there if you can to show some love!

COT:
Today’s reminder was that our workouts do not have to be complex or overly thought out. Sometimes we just need men to step up and lead. Our mission in F3 is to invigorate male community leadership. So, the encouragement is to grab a Q and begin leading. If it’s your first time, we’d love to help you learn! If you haven’t done one in a while, we’d love to have you lead. And if you do them regularly, thank you! Keep it going! :muscle:

Grab a Q in February!

[virtuous-leadership-school] Q-source 4th Foundation – LDP (Leadership Development Process)

AO: virtuous-leadership-school
Q: Pool Boy
PAX: Pool Boy, Borg, Mermaid, Stitch, Honeydew, Baby Boomer, None
FNGs: 1 None
COUNT: 6
WARMUP:
Mermaid got on early so I was able to test the audio with another person. This was my first VLS Q as well as my first Virtual Q so that was helpful in getting some of the pre-Q issues sorted through even though there weren’t technically any problems.

I also asked Borg to look up my docs.google.com/document/d/1DwSsBBacpCUan0ZkiF030y31_y3W6lPFjJe68tADT9I/ that he and I had discussed to have him read over it out loud to the group beforehand which was helpful (delegation is part of leadership, right??)

I’m including this next part not in “the thang” but before it because I consider it extra though today it was intentionally extra: Borg read over the Pocket Q that was taken from the storage.googleapis.com/msgsndr/SrfvOYstGSlBjAXxhvwX/media/6695d514965c6911d5752cb4.pdf and then I gave an overview of how we would walk through that today, seeking for time-constrained inputs from the PAX (specifically Borg was helpful in this area). The manual says 30 minutes but the way things go with our group 60 minutes is a good target and then we can have extended discussion.

THE THANG:
We reviewed the previous week’s Q-point, F3 Group. No additional comments were made though later on in our discussion the terms Lizards, Bullfrogs, and Leeches became useful to redefine for at least 1 PAX who wasn’t present for the previous week’s discussion.

Then we discussed this week’s Q-point, LDP or Leadership Development Process. I noted that it was not a Program, but a Process and then opened the floor for discussion of what stood out to the PAX in their reading this week.

Several discussions happened about various steps of the LDP so I think they’re worth noting here including their acronym / 4-letter abbreviation: SAOF
1. Schooling
2. Apprenticeship
3. Opportunity
4. Failure

We discussed aspects of what helped or hindered each of these from taking off and feeding into the next one, from PAX not handing things off in delegation (Apprenticeship to Opportunity), and in general where lessons could be learned from other experiences we’d had and what could propel us toward engaging in the LDP.

We also discussed the application of this to other members inside F3 Knoxville Leadership or not yet in leadership but who are ready to step into it as well, noting that it takes intentionality to grow in leadership and that we don’t want F3 Knoxville East, West, Smokies, Anderson, etc. to become a Bullfrog but to stay in Lizard-building mode.

MARY:
Tell the PAX before you take a picture. Especially before you take one twice.

ANNOUNCEMENTS:
Starfish Convergence 1/31 at Asylum.

COT:
I ended with two things – first was to summarize the Q-point by reading the Spur for the LDP in 3 parts:
1. Great Leaders develop new Leaders.
2. The LDP has four steps: Schooling, Apprenticeship, Opportunity and Failure (SAOF).
3. The LDP depends upon decentralized execution to central purpose.

Second was go the last steps to state my beliefs (I’m a Christian) and that I would be closing as such. Baby Boomer announced he had the Q next week before I could even ask (nice!) and then I freed the guys to go.

Post COT –
By finishing a little early even with the extended discussion we were able to get docs.google.com/document/d/17tSUJjC3oQiFqUGFCW0Jh9JhuituoYWIkD9qeQGFBFk/ is ready for use for anyone who wants to check it out. We covered all the points and Borg put into text and I reformatted it to where it’s broken down into what we think are simple-bit

Several of us stayed on for awhile before finally signing off.

One thing I didn’t cover but would challenge each PAX to go above and beyond with is to look to read and apply the Challenges section from each Q-point in their Shield Lock or simply with another PAX 1-on-1 in the week ahead. The challenges for this week were:

1. Write out three guys I can (and should) cultivate into better leaders by providing leadership opportunities and managing the corresponding failure.

2. Write out the ways in which I can consistently work myself out of a job (through the LDP and I2 – that’s Individual Initiative in case you’re not familiar)?

3. Write out the areas where I am lacking in the LDP, share this with my Shieldlock / SLT, and ask for feedback on how I can better cultivate these steps.

4. Write down the mission.


Fatal error: Uncaught Error: Call to undefined method WP_Script_Modules::get_queue() in /home/f3knoxville/www/www/wp-content/plugins/gutenberg/lib/compat/wordpress-7.0/script-modules.php:51 Stack trace: #0 /home/f3knoxville/www/www/wp-includes/class-wp-hook.php(324): gutenberg_print_script_module_translations('') #1 /home/f3knoxville/www/www/wp-includes/class-wp-hook.php(348): WP_Hook->apply_filters(NULL, Array) #2 /home/f3knoxville/www/www/wp-includes/plugin.php(517): WP_Hook->do_action(Array) #3 /home/f3knoxville/www/www/wp-includes/general-template.php(3208): do_action('wp_footer') #4 /home/f3knoxville/www/www/wp-content/themes/treville/footer.php(32): wp_footer() #5 /home/f3knoxville/www/www/wp-includes/template.php(810): require_once('/home/f3knoxvil...') #6 /home/f3knoxville/www/www/wp-includes/template.php(745): load_template('/home/f3knoxvil...', true, Array) #7 /home/f3knoxville/www/www/wp-includes/general-template.php(92): locate_template(Array, true, true, Array) #8 /home/f3knoxville/www/www/wp-content/themes/treville-child/archive.php(45): get_footer() #9 /home/f3knoxville/www/www/wp-includes/template-loader.php(113): include('/home/f3knoxvil...') #10 /home/f3knoxville/www/www/wp-blog-header.php(19): require_once('/home/f3knoxvil...') #11 /home/f3knoxville/www/www/index.php(17): require('/home/f3knoxvil...') #12 {main} thrown in /home/f3knoxville/www/www/wp-content/plugins/gutenberg/lib/compat/wordpress-7.0/script-modules.php on line 51