F3 Knoxville

Tag: Sargent Slaughter

10 Original Gloomstaz

THE SCENE: Full Moon and a perfect fall morning. 40ish degrees and dry…
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Side straddle hop in cadence 20
Cherry Pickers
10 tempo merkins
Tempo squats
10 Windmills in cadence
THA-THANG:
Mosey to the coupon pile with the person up front falling off for two burpees.

  • Grab a coupon and rifle carry to the parking lot.
  • Run the lot and do drills (SSH, karaoke, high knees, butt kickers, bear crawls) roughly 5 mins
  • Sprints from one side of the lot to the other
    Curls x 20
  • Sprints from one side of the lot to the other
    Thrusters x 20
  • Sprints from one side of the lot to the other
    Burpees x 5

    Rinse and repeat x3 let the PAX call out the exercises (Tris, Heavy Flutters, Projectivators, Goblet Squats, American Hammers, Overhead Lats, Offset Merkins)

  • Run the lot and do drills (karaoke, high knees, butt kickers, bear crawls) roughly 5 mins
  • Rifle carry back to the coupon pile.
  • Wall Sit for the 6

    Mosey back to the flag with the person in snaking their way through the line.

  • Stop for some Core work (Flutter Kicks, JUCO chops)

MARY:
Insert information about any additional post-THANG work (if applicable).
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:
The Warrior Ethos (AKA Jedi Training) 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.

The master has failed more times than the inexperienced have ever tried. Let’s learn from our mistakes.

Commitment:
The verse for this pillar is Galatians 6:9

“Let us not become weary in doing good, for at the proper time we will reap a harvest if we do not give up.”

Love this!! Do good and don’t give up!! If you can do more, do it!! You will be rewarded. You are a child of the most high. God! Let’s go!!

There’s power in our words. Your 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:
Hardship Hill Coming up 11/5 Volunteers needed

Potential workday at the Cerebral Palsy Center coming up in November. Look for Judges announcement in Slack.

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.

One Generation Away

THE SCENE: Low 60’s and beautiful
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

25 SSH (4-count)

5 Cherry pickers

10 Tempo Merkins

10 Tempo Squats

10 Flutter Kicks (4-count)

THA-THANG:

Mosey to the coupon pile with a stop for 3 rounds of the Loading Dock up and overs 

Draw a card; do number in reps of:

  • Clubs – Curls
  • Spades – American Hammers
  • Diamonds – Overhead Press
  • Hearts – Raisers
  • After each round, up the stairs to touch the rec center

Mosey to the stadium

11’s – 10 Twinkle toes, 1 squat

Mosey towards the quad 

Burpee Freeze Tag

Mosey to the flag with stop for hello dollies (10 – 4 count) and a lap around the parking lot to help two HIMs finish their IPC.

CIRCLE OF TRUST/BOM:

We are considering the concept of Family Discipleship this week. Kickflip talked about the power of moments and discipling around milestones in your children’s lives. I was given the less sexy topic of consistent intentionality which goes something like

Train up a child in the way he should go, Even when he is old he will not depart from it. – Proverbs 22:6

What is the opposite? If you don’t train your child, you do not know the path he will take. 

How many generations is any family, my family, your family from faithlessness? One

Judges 2:7-12 (abbreviated by Commission) The people served the Lord all the days of Joshua, and all the days of the elders who survived Joshua, who had seen all the great work of the Lord which He had done for Israel. 8 Then Joshua the son of Nun, the servant of the Lord, died. 10 All that generation also were gathered to their fathers; and there arose another generation after them who did not know the Lord, nor yet the work which He had done for Israel.

11 Then the sons of Israel did evil in the sight of the Lord and served other gods, 12 and they forsook the Lord, the God of their fathers.

This is near and dear to my heart. My parents are first generation Christians. I grew up in a moral household but not a spiritual household. My parents talked about right and wrong but never studied the Bible with me, never quoted the Bible to me. When I went to college, I had my conscience as a guide and it didn’t turn out well for me – Bad company corrupted good morals. They weren’t intentional with my faith so I wasn’t intentional with my faith. 

If you want your son to be a baseball player, you throw the ball with him. If you want your daughter to be a soccer player, you kick the ball with her. If you want your kid to get good grades, you do homework with them. Intentional actions with intentional outcomes. 

Take them to church, but know that that is not enough. Take them to youth group but don’t rely on the youth minister to make them a believer. If you want your child to be a Christian, you open the Bible with them. If you aren’t a strong teacher yet, share thoughts from a devotional. As you mature, begin to give specific lessons or work your way through a book of the Bible explaining to your kids who God is and what he expects from us. 

Intentional actions have intentional outcomes.

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:

Ring Around the Mosey

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.