F3 Knoxville

Tag: Slappy

Restcovery

THE SCENE: Nice, cool, and gloomy
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
1. Run around the parking lot
2. Projectivator
3. Cherry Picker
4. Tempo merkins
5. Tempo squat

THA-THANG:

  1. Draw a card; do number in reps of:
    1. Clubs – LBCs
    2. Spades – Big Boys
    3. Diamonds – Merkins
    4. Hearts – Squats
    5. Joker – 1 burpee (double for each joker; total of 4)
  2. Each PAX takes a turn drawing a card
  3. After each time around the circle, do 13 4-count flutter kicks
  4. Run a lap around the parking lot with burnie, high knees, and butt kicks

MARY:
none

CIRCLE OF TRUST/BOM:
1. Sabbath: what is it?
2. Ten Commandments
3.  New Testament Mark 2: 22-28

ANNOUNCEMENTS:

  1. Family workout this Saturday
  2. Asylum AOQ change tomorrow
  3. 9/11 stair climb next Saturday
  4. Family picnic next Sunday

Counting the Cost of Not Fartsacking

THE SCENE: Mid 60’s – nice weather for August
F3 WELCOME & DISCLAIMER – Check
WARM-O-RAMA:
Wrist & neck roll (courtesy of Caveman)
Richard Simmons (inspired by Mermaid’s shorts but also pre-planned)
Ankle rotation
Flamingo (SLRDL)
Seal clap squats
Forward lunges
Backward lunges
Tennessee rocking chair

THA-THANG:
Mosey to the football field end zone (scratch that – mosey to the Cheatsheet parking lot as the football field was locked)

Pool Boy 11’s variation –
Tennessee Rocking Chair – Side Lunge, switch halfway
Drinking Bird / Flamingos
When you’re done run a lap – the 6 will go the opposite way and turn everyone around getting us back to the end zone (or bleachers). Crawl Space completed 1 lap. The rest of us recovered.

Next part totally skipped because the track was locked (we didn’t have enough time anyway haha)

Bleacher Falling Indian Run – every other bleacher someone stops at and does the following exercises
Incline Merkins going up
Squats going down
At the bottom the first pax down announce a core exercise for everyone to single file and do 15 reps of. Complete for all bleachers or until the Q calls recover.

Mosey Falling Indian Run to the CMU pile – do drinking birds aka Flamingos on the way until the back of the line reaches you. Really try to stretch those hamstrings.

2 CMUs – complete reps & then do more of an exercise: 11’s
Deadlifts
4-ct Flutter kicks or a core exercise called by the PAX

First PAX finished calls it or the Q may call it.

MARY:
Fellowship mosey to the Shovel Flag. Dealer’s choice for 2 PAX then finished 15 seconds early.

COUNT-OFF & NAME-O-RAMA
7 PAX!

CIRCLE OF TRUST/BOM:
Completing what you started. God starts what He finishes. Jesus wasn’t plan B. He has a time for everything and a place for you and me to fit in. Today we are here on a Wednesday. Everything is perfect in time. I’m praying about what to do with my time. I have a PE exam to study, friendships to pursue, a church to serve, a job to work, and lots more…

But the real test is do we trust God for what he calls us to do when we feel like He will not complete it for us or that we have to hold on to have him complete that in us? A passage where Jesus challenges us to count the cost and the time for things in order to complete it – Luke 15:25-33:

25 Now great crowds accompanied him, and he turned and said to them, 26 “If anyone comes to me and does not hate his own father and mother and wife and children and brothers and sisters, yes, and even his own life, he cannot be my disciple. 27 Whoever does not bear his own cross and come after me cannot be my disciple. 28 For which of you, desiring to build a tower, does not first sit down and count the cost, whether he has enough to complete it? 29 Otherwise, when he has laid a foundation and is not able to finish, all who see it begin to mock him, 30 saying, ‘This man began to build and was not able to finish.’ 31 Or what king, going out to encounter another king in war, will not sit down first and deliberate whether he is able with ten thousand to meet him who comes against him with twenty thousand? 32 And if not, while the other is yet a great way off, he sends a delegation and asks for terms of peace. 33 So therefore, any one of you who does not renounce all that he has cannot be my disciple.

Jesus challenges us to make sure we know what the cost of something is – a house, a marriage, a new job, staying at your old job, a lawsuit, everything- we must count it! Anybody know what TINSTAAFL means? There Is No Such Thing As A Free Lunch. God counted the cost when He sent Christ in a twofold way:

Romans 8:31-32 – 31 What then shall we say to these things? If God is for us, who can be[i] against us? 32 He who did not spare his own Son but gave him up for us all, how will he not also with him graciously give us all things?

Philippians 1:6 –6 And I am sure of this, that he who began a good work in you will bring it to completion at the day of Jesus Christ.

So today, where are you counting (or not counting) the cost? Are you grateful for the cost the Father gave of Christ’s blood? If not, pause and reflect.

MOLESKIN:
Signing up to Q makes you not fartsack as much. Cost counted. Pride humbled. More workouts attended.

ANNOUNCEMENTS:
IPC sign-up in Slack on Tuesdays at Shamrock. Also Yoga on Thursdays by Tailhook – see Slack as well.

The Project IPC22 Week 0

THE SCENE: 70ish and a touch muggy. A pleasant dew on the grass.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

  • SSH
  • Tempo Squats
  • Tempo Merkins

THA-THANG:
Iron Pax Challenge 2022:
2022 IronPAX Challenge Week 0
Simple but effective.

  • 20 thrusters, 20 merkins – repeat 5 times
  • Bear crawl 100 ft, (3 burpees/5 broad jumps) all the way back – repeat 3 times
  • 20 thrusters, 20 merkins – repeat 5 times

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:
Hebrews 13:8 – Jesus Christ is the same yesterday and today and forever.

IPC is fun but it comes with risks. One is the temptation to compare ourselves critically against our peers.

Modern psychology likes to talk about two paradigms of “growth” and “fixed” mindset. A fixed mindset is associated with the idea that my abilities are inherent and fixed. A growth mindset is associated with ability development.

A fixed mindset is promoted when we focus on how we compare with our peers.
A growth mindset is promoted when we focus on how we have changed over time.

It isn’t helpful to compare ourselves against peers because it leaves many more things outside our control. The other may be in a period of major growth or worse, we might trick ourselves into self-satisfaction because the man next to us in struggling.

It is better to compare ourselves against a standard and evaluate our growth over time. In fitness, challenges like IPC can be a great benchmark, or perhaps better yet are the benchmark fitness tests we have been repeating across time.
In our person and character, the best standard for comparison is Jesus. He is constant and everlasting, every aspect of his person is admirable and worthy of imitation, and our eyes will always be pointed up at the higher goal.
MOLESKIN:
Great beginning to the IPC season. Definitely need to start earlier for the next four rounds. There were 200 merkins plus your burpees (36 for me) if you are tracking the challenge.
ANNOUNCEMENTS:
Asylum flag handoff Friday, Family workout Saturday with OCHO on Q! 9/11 memorial stair climb next Saturday, F3 Knoxville picnic Next Sunday, details on Slack.

TMNT

  • THE SCENE: clear morning for 8 guys to show their ninja skills
    F3 WELCOME & DISCLAIMER
    WARM-O-RAMA:
  • 5 neck roles
  • 5 shoulder shrugs
  • 10 Little Baby arm circles front and back
  • 5 Knoxville cherry pickers
  • 10 Willy May Haze
  • 10 tempo squats

THA-THANG: mosey to playground 

  • Splinter : 10 pullups ×3, 60 Seconds plank hold ×3
  • Leo: 7 reps of  three types of curls
  • Bottom to mid, mid to top, full ×2
  • Raph: 7 reps of three types of exercise
  • Overhead press, chest rows, Derkins ×2
  • Donnie: climb & plank : One man runs up the stairs with CMU while other men hold plank till man comes down the stairs: rinse and repeat. Till all Men in PAX complete a run stairs
  • Micky :Bucket Brigade-from the Exicon

MARY: Bruse Lee Abs workout 25 civilian count,  added some Basselet and prone rows. Frog 
COUNT-OFF & NAME-O-RAMA
CIRCLE OF TRUST/BOM:

Therefore do not let sin reign in your mortal body, that you should obey it in its lusts. And do not present your members as instruments of unrighteousness to sin, but present yourselves to God as being alive from the dead, and your members as instruments of righteousness to God. For sin shall not have dominion over you, for you are not under law but under grace.
Romans 6:12‭-‬14 NKJV

and if children, then heirs—heirs of God and joint heirs with Christ, if indeed we suffer with Him, that we may also be glorified together.
Romans 8:17 NKJV

MOLESKIN:
If we are children of God, we must remember that we are dead to sin and daily work on not allowing sin to reign.  Being heirs of God.. reminded us that we are being sanctified till his return.
ANNOUNCEMENTS:

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.