Slappy – Page 42 – F3 Knoxville

Dirty Kraken McDeuce for a Dirty Dozen

March 21, 2023 Bobbitt

THE SCENE: A frosty 29 with a westerly wind at 2mph can only mean one thing: HAPPY SPRING EVERYBODY!

F3 WELCOME & DISCLAIMER: Check!

WARM-O-RAMA:

Projectivator – Counting down from 1? (just…ok?!)
THE (Knoxville) Cherry Picker x5 (Much noise was made. Missing 3-Peat right about now!)
Willy Mays Hayes x6
Tempo Merks x10
Tempo Squats x10
Tennessee Rocking Chair x10
Shoulder Burn
- FLBAC x12
- RLBAC x12
- Grady Corn x12
- Chattanooga Cherry Pickers x12
SSH x15

Mosey to the Tennis Courts.

THA-THANG:

Agility Drill – Run the boundary lines of the 3 tennis courts – sprint/karaoke on one side, burnie/karaoke on the other. Split into 4 teams.

Team Sprints – Each team has a sprinter, man in plank, man doing squats, and a man doing flutters. Sprinter is to run, touch the fence, do 1 burpee, and sprint back. The plank man sprints, squat man planks, flutter man squats, and sprinter moves to the back and starts flutters. Winning Team – 3 burpees. Losing Team – 5 burpees.

Dirty McDuece – 4 circuits of 3 exercises done to 12 4-count reps (or 24 reps). Each set has one chest exercise, one leg exercise and one core exercise. Lap around the tennis courts after each station.

Station 1 – HR Merkin, Lunges, Undertakers

Station 2 – Diamond Merkins, Bonnie Blairs, Hello Dollies

Station 3 – Merkins, Apollo Onos, Heels to Heaven

Station 4 – Wide Merkins, Monkey Humper, Box Cutters

Rinse and repeat.

RTB for Mary.

MARY:
LBCs – x15
Side Crunches – x10 each side

CIRCLE OF TRUST/BOM:

There have been 3 significant leadership roles in the last few years that YHC has had to hand off. A 15 year youth ministry, 2 years as a pastor, and a year as AOQ. YHC has discovered in that time that there is a natural leadership arc. There is a beginning or “honeymoon phase”. This phase is really exciting, you get to be the star or the new hero. You get to carry the hopes for the future for the people you are leading. Then comes the end of the honeymoon phase. Suddenly, you’re no longer special. You get a sense of the dirty laundry and they get to smell yours. This develops into a place of deeper connection and cooperation. Finally, there’s the period of time when the end is in sight or or the “lame duck” phase. This is when someone else’s leadership matters more than yours. Suddenly, you don’t pull the amount of weight you once did.

These phases are also true in many aspects of life; fathers who release their young into adulthood experience a change in the role the play, work related relationships leading all the way to retirement, the phases of life from being a young man to earning your double or triple “respect”.

In his book, The Second Mountain, David Brooks tells us…

“The first mountain is about building up the ego and defining the self, the second mountain is about shedding the ego and losing the self. If the first mountain is about acquisition, the second mountain is about contribution. If the first mountain is elitist–moving up–the second mountain is egalitarian–planting yourself amid those in need, and walking arm in arm with them.”

I read a great analogy for this: the racecar driver (RCD) vs the right-front-tire guy (RFTG). When you’re the RCD, you get all the glory. It’s all about you. You’re the star of the show and it’s a glorious rush. For the RFTG on the other hand, it’s all about OTHERS. He’s willing to take the position that supports others.

The RFTG actually has a lot more influence than you think. He can use his encouragement and skill to build up and create MORE leaders while the RCD is busy DOING everything he can to stay on the road. The fact is, when you consider how often we get to be the RCD and how short lived the “honey moon” phase is, we’re very rarely in the driver’s seat. We are more often than not the RFTG.

Moses handed off leadership to Joshua. He saw into the Promise Land but pushed Joshua forward. Paul was imprisoned and saw his ministry and life dwindling. He got in the coaching seat and pushed Timothy forward. Jesus’ tone began to change with the disciples in the Gospels.

John 14:12 – “Very truly I tell you, whoever believes in me will do the works I have been doing, and they will do even greater things than these, because I am going to the Father.”

Jesus gave His life, was glorified, took his seat next to the Father, and sent His Spirit to empower YOU to do even greater things!

Are you in a seat of influence as the RFTG and don’t know it because you’re wishing you were the RCD?
Are you experiencing a “lame duck” phase in some place in your life and need to consider how to be a better RFTG?

Who in your life can you be a better Right Front Tire Guy?

MOLESKIN:

See further discussion on “Legacy” in Q4 “Leave Right” in the F3 QSource!
Welcome FNG – Gas-X!

ANNOUNCEMENTS:

You v You Fitness Metric on this Thursday’s Workout!
New Shieldlock forming on Wednesday morning at 0500.
Haw Ridge – April 14 (Get signed up! See Slack for details!)
Hardship Hill (May 29) is fast approaching. Get your team and get your team registered.

What’s for dinner?

March 9, 2023 Slappy

THE SCENE: it was a little cool

F3 WELCOME & DISCLAIMER

WARM-O-RAMA:

Beginning of the best day ever..
Projectivators, big and little arm circles, Moroccan nightclubs, and a few merks
THA-THANG:
Appetizer- 50 pull-ups and 100 hanging crunches

Salad- hill runs with 7s. Diamond merks at the top and wide merks at the bottom.

Main Course- 13 block exercises 10 reps each: OHP, tri-x, bench press, butterfly bench, Freddy press, inside curls, outside curls, man-makers, sq thrusters, and heavy dips.

MARY:
No time

COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
Proverbs 5 – what are we giving our strength to. Will it be worth it. Should we rethink where our energy goes?

ANNOUNCEMENTS:
ESCAPE FROM HAW RIDGE

All in His Name

March 2, 2023 Erector

THE SCENE: clearer than expected and warm.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
15 SSH, 15 Mountain climbers, 10 tempo merkins, 10 tempo squats, 15 Moroccan night club, 15 Imperial walkers
THA-THANG:
Heavy day with the rain. Today’s workout is a ladder. Start with 25 reps of the first exercise then run to the pool wall and do 5 wall-ups. Next, do the first two exercises and 5 wall-ups at the pool wall. Continue through the list until all exercises are performed, then start to drop the first exercise one by one. The last set will be one set of merkins.

25 OHP
25 Tricep extensions
25 Rows
25 Curls
25 Merkins

MARY:
Got a few LBCs in.
COUNT-OFF & NAME-O-RAMA
8 PAX got swole this morning.
CIRCLE OF TRUST/BOM:
“Whatever you do in word or deed, do all in the name of the Lord Jesus, giving thanks through Him to God the Father.” – Colossians 3:17 NASB1995

Most of the day, we likely perform our tasks without thinking much about our purpose. Our focus should always be on serving God. So, we need to be mindful of where our thoughts should be in all that we do. We need to do all in the name of the Lord. Do we bring God glory in all the things that we do? This is probably an easy question to answer, but a hard answer to hear. Let’s try our best to keep this in the forefront of our minds.

MOLESKIN:

ANNOUNCEMENTS:

Shamrock – Neon Moon

February 27, 2023 Anchorman

THE SCENE: 51F little foggy
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

Side Straddle hop (IC) 4 CT x 10

Tie Fighters X10

Cherry Pickers x5

Bird Dog each side 10

Toe Merkins 4-ct IC – 10

Plank Punch Alternating 10 each side – From a basic plank position, raise one hand off the ground and punch across, behind and under the opposite arm, keeping the core stabilized.

THA-THANG:

Mosey to the back of campus.

50 – 2 count Flutter Kicks

15 Merkins

Run a lap then wait for the 6 before starting each round by holding a plank.

40 LBCs

15 Merkins

Run

30 American Hammers

15 Merkins

Run

20 BBS

15 Merkins

Run

10 Burpees

15 Merkins

Run

20 Dead Bug 4-count

15 Curb dips

Run

30 Plank Punch singles

15 curb dips

Run

40 LBCs

15 Curb Dips

Run

50 Hello Dolly’s

15 Curb Dips

Run

Bonus round – Mandolin made us do 10 more Burpees

15 Curb dips

Run

CMU work on the way back

* AMRAP: CMU bench press, curls, then CMU toe merkins.

Mosey back to the flag.

MARY:
Nope
COUNT-OFF & NAME-O-RAMA
16 – Hoopty, Waxjob, Hotpants, Skid Mark, Dumpster Dive, Slappy, Caveman, Kick-Flip, Curry, Jenner, Betty, Mandolin, Mermaid, Nadia, Curveball, Anchorman,
CIRCLE OF TRUST/BOM:

The Holy Spirit – I often forget about this powerful and holy presence that Jesus was very proud about leaving with us?

John 14:26

But the Helper, the Holy Spirit, whom the Father will send in my name, he will teach you all things

Romans 8:26

Likewise the Spirit helps us in our weakness. For we do not know what to pray for as we ought, but the Spirit himself intercedes for us with groanings too deep for words.

I leave you with this:

Create some quiet space this week and ask the Holy Spirit to work in you.

Eyes are on us.

February 26, 2023 Skewer

THE SCENE: warm with a little mist
F3 WELCOME & DISCLAIMER: was given

WARM-O-RAMA:
TN rocking chair 10, mosey, Tempo squats 10, mosey, walking Lunge, mosey to the CMU pile

THA-THANG:
5 stations 5 minutes at each station then rotate till all stations are completed

Eye on the prize=AMRAP
15 DB devil press, 10 rope slams, 16 rope waves, 15 Chattanooga Cherry pickers.
Bradley =AMRAP
10 burpees, 10 pull ups, 100meter mosey
Beet the gloom=AMRAP
15 ball slams, 10 sumo surfer squat,16 four count Freddie mercury, 15 dips
Dues paid=AMRAP
15 Romanian DL, 10 front and back Lunges, 16 kangaroo hop, 14 tire jumps
Mcgee =AMRAP
5 Deadlifts, 13 merkins, 9 box jumps

MARY:
5 Willie may Haze, 5 Knox Cherry pickers, 2 thread the needle.

COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
Hebrews 12:1Therefore we also, since we are surrounded by so great a cloud of witnesses, let us lay aside every weight, and the sin which so easily ensnares us, and let us run with endurance the race that is set before us,”

MOLESKIN:

If we were planning to run a race, and planning to train together to do it, one of the first things we might do is talk together about how we might enter the race, what we might need to do to condition ourselves, and what we hoped to gain by running it. We would be greatly helped if we made a plan, maybe even a detailed plan of how we would train and set goals or criteria to measure our training progress towards our goal. With a realistic plan we could prepare with a realistic hope for success or finishing well as we would define it.

Every day we have an audience looking a us on how we are running this race. So we must remember that We need to look ro Christ who has ran the race correctly Ephesians 2:10

ANNOUNCEMENTS:
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