F3 Knoxville

Tag: Slappy

Leadership

THE SCENE: Insert info about the weather, etc.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
15 SSH, 15 Imperial walker, 10 tempo Merkins, 15 Moroccan night club, 10 tempo squats, 15 harry Rockettes
THA-THANG:
Mosey to the K2/5 hill. Perform the Cooper with a slight modification-hills for laps (thanks for the suggestion Rocket). Start with 10 burpees, 10 merkins, and 10 squats at the bottom. Then, run up the hill and back down. Then do the same with 9 reps for each exercise, then 8, and so on down to 1.

Mosey to the high school main entrance. Use the wall to perform 10 muscle-ups and then start a clockwise lap around the loop. Perform 5 burpees at each light.

Mosey to the Peace Bell.

MARY:
No time
COUNT-OFF & NAME-O-RAMA
14 today to celebrate the AO turnover!
CIRCLE OF TRUST/BOM:
Matthew 20:25-28 – A great leader is a servant first. Jesus left Heaven to be a servant. If we aspire to be a leader, we must first be willing to serve.
MOLESKIN:
YHC is very thankful to have been able to help get this great AO started. I am happy about where we are and excited about the future. F3 has been a big part of my life for over 3 years and I was more than willing to help expand F3 to Oak Ridge. Now it is time pass on the AO Q to a local HIM. Welcome Snaggletooth! I know you will do well.

1776 Speed Bumps + Tabata Burpee Wall

✔ THE SCENE: Hot, very hot.

✔ F3 WELCOME & DISCLAIMER: Free-non-pro-mens-covid-fitness-fellowship-faith-scale

✔ WARM-O-RAMA:

  • SSH
  • Twisting Windmill Pickers
  • Tempo Merkins
  • Tempo Peter Parkers
  • Twisting Merkins

The Thang:

Indian Run + Burpee to Bus CMU Pile.

The Tabata Burpee Wall

In 50sec work +10sec rest Tabata intervals, build a CMU wall (4 CMU high) as long as you can in five minutes. Then tear it down for the next five minutes.  The CMU wall needs to be in the chalk outline.  When you cross over the cross bars of the Cross do one burpee on the way to stacking your CMU, and on the way out to getting a new CMU.

Indian Run to Softball CMU stack.  Get a CMU.

Visit each speed bump around campus doing the exercises marked in chalk at each speed bump.  The exercises are

  1. 17 Curls
  2. 76 LBCS
  3. 17 Push Press
  4. 76 Calf Raises
  5. 76 Merkins
  6. 76 Flutters
  7. 17 Lunges
  8. 76 A Hammers
  9. 17 Curls

MARY: No time for Mary

CIRCLE OF TRUST/BOM:

In Proverbs 4 I was shocked by verse 13 which says “Take hold of instruction; do not let go.
Guard her, for she is your life.”.  I exhort you men, do not let your mind go to mush.  Read books, pursue instruction, take courses, go back to school, gain wisdom, gain understanding.  Do not settle for the cultures mind trap of lazy endless media consumption.  God is calling you to sharpen not just our bodies but our minds.  Go forth and learn.

“Hear, O sons, the instruction of a father,

And give attention that you may [a]gain understanding,
2 For I give you [b]sound teaching;
Do not abandon my [c]instruction.
3 When I was a son to my father,
Tender and the only son in the sight of my mother,
4 Then he taught me and said to me,
“Let your heart hold fast my words;
Keep my commandments and live;
5 Acquire wisdom! Acquire understanding!
Do not forget nor turn away from the words of my mouth.
6 “Do not forsake her, and she will guard you;
Love her, and she will watch over you.
7 “The [d]beginning of wisdom is: Acquire wisdom;
And with all your acquiring, get understanding.
8 “Prize her, and she will exalt you;
She will honor you if you embrace her.
9 “She will place on your head a garland of grace;
She will present you with a crown of beauty.”

10 Hear, my son, and accept my sayings
And the years of your life will be many.
11 I have directed you in the way of wisdom;
I have led you in upright paths.
12 When you walk, your steps will not be impeded;
And if you run, you will not stumble.
13 Take hold of instruction; do not let go.
Guard her, for she is your life.
14 Do not enter the path of the wicked
And do not proceed in the way of evil men.
15 Avoid it, do not pass by it;
Turn away from it and pass on.
16 For they cannot sleep unless they do evil;
And [e]they are robbed of sleep unless they make someone stumble.
17 For they eat the bread of wickedness
And drink the wine of violence.
18 But the path of the righteous is like the light of dawn,
That shines brighter and brighter until the full day.
19 The way of the wicked is like darkness;
They do not know over what they [f]stumble.

20 My son, give attention to my words;
Incline your ear to my sayings.
21 Do not let them depart from your sight;
Keep them in the midst of your heart.
22 For they are life to those who find them
And health to all [g]their body.
23 Watch over your heart with all diligence,
For from it flow the springs of life.
24 Put away from you a deceitful mouth
And put devious [h]speech far from you.
25 Let your eyes look directly ahead
And let your [i]gaze be fixed straight in front of you.
26 Watch the path of your feet
And all your ways will be established.
27 Do not turn to the right nor to the left;
Turn your foot from evil.

ANNOUNCEMENTS:

Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.

Humble Yourself

THE SCENE: Nice and humid, foggy summer morning.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
15 Mountain climbers, 10 Tempo Merkins, 15 Moroccan night club, little this and a little that, Michael Phelps, 20 Flutter kicks IC
THA-THANG:
Mosey to the recruitment center and grab a block. Perform each round of exercises twice, carrying the block to the opposite end of the parking lot after each exercise.

  • 20 Merkins
  • 10 Staggered block merkins each side
  • 20 Heavy Freddies (2-CT)
  • 20 Curls
  • 20 Bent over rows
  • 20 Heavy big boys
  • 20 Overhead presses
  • 20 Tricep extensions
  • 20 Hello Dolly

Core burnout: 15 of LBCs, reverse LBCs, 6″ LBCs, and full-grown LBCs.

Mosey back to the shovel flag.

MARY:
Half Mucho Chesto: 10 Merkins, wide Merkins, diamond Merkins, stagger left Merkins, and stagger right Merkins.
COUNT-OFF & NAME-O-RAMA
7 HIMs this morning.
CIRCLE OF TRUST/BOM:
“A man’s pride will bring him low, But a humble spirit will obtain honor.”
Proverbs 29:23 NASB
“When pride comes, then comes dishonor, But with the humble is wisdom.”
Proverbs 11:2 NASB
“Humble yourselves in the presence of the Lord, and He will exalt you.”
James 4:10 NASB
Pride is probably one of the world’s greatest evils. Just recently I witnessed a very prideful individual who it seemed wanted nothing more than exalting themselves. But then it hit me, I am walking a dangerous line myself. I was thinking to myself, as I noticed this person, “I don’t have that problem”. When I had this thought, I was exalting myself as better than them. Instead, I should be recognizing my own shortcomings and working on my own humility. It is not up to us to lift-up ourselves up or praise ourselves for the things we accomplish. We need to instead give God the glory and He will exalt us when the time comes (James 4:10).
ANNOUNCEMENTS:
July 7th YHC will be handing off the shovel flag to Snaggletooth, who will be taking over as site Q.

Off The Chain CSAUP at the Dogpound July 18th.

Esse Quam Videri

THE SCENE:  70 and soggy.  Perfect for a beatdown.
F3 WELCOME & DISCLAIMER:  Administered. 
WARM-O-RAMA: 

  • Cherry pickers x 7 IC
  • Hairy Rockettes x 8 IC
  • Seal jacks IC x 10
  • Overhead claps IC x 10
  • Wide out drops x 10
  • Morrocan Nightclub x 10 IC
  • Knee tap merkin x 5 IC
  • LBCs x 10 IC
  • Hello Dolly x 10 IC
  • Prime time merkin x 5 IC

THA THANG:

Mosey…

#1: Sprints across the field.  50%, 75%, 75%, 100%, 100%, 100%

#2:  Chin-ups (max) + 25 merkins + 40 LBCs.  Run a lap (0.40 mi).  Repeat 4x

#3:  Galway hookers.  4 lunges, squat, 4 lunges, 2 squats, etc. up to 10 squats – turn around and work back down to 1 squat. (total 100 squats, 76 lunges)

#4:  Dips x 20 + lateral box jumps x 10 – 3 Rounds

Mosey back

MARY:

Hat tip to Slappy for leading Freddy Mercury.  Out of time!

COUNT-OFF & NAME-O-RAMA

Me and 7 of the best men I know

CIRCLE OF TRUST/BOM:

On the morning of June 30, 2013, members of a wildland firefighting crew called the Granite Mountain Hotshots headed into the mountains to protect the small town of Yarnell, Arizona, from an advancing wildfire.  Ignited two days earlier and fed by a strong wind and long drought, the fire had grown from 300 acres to over 2,000.  In the afternoon, the weather changed quickly and the fire raged through a valley and straight toward the crew.  The hotshots attempted to make it to a safe zone but must have known they had little chance to outrun the fire.  They deployed their emergency shelters to shield against the hell that would pour over them.  Tragically, their foil shields would not save them.  The fire overran the crew and all 19 members perished on that hillside.  June 30, 2013 was one of the largest losses of firefighters in modern time, second only to September 11th, 2001.

The Granite Mountain Hotshot crew has a motto; “Esse Quam Videri”.  If you have read F3’s leadership model “Q-Source”, esse quam videri (EQV) may ring familiar in your ears.  The model establishes EQV as something to strive for in all areas of your life.  It is Latin for “to be, rather than to seem.”  To BE…rather than to seem.  To be genuine in all these things that you are called to be as a HIM – faithful, trustworthy, kind, supportive, generous – strive to be them.  Be the Real Deal.

  • EQV requires authenticity – being honest with yourself and others (as appropriate) about your capabilities and shortcomings.  I truly appreciate and respect the men who authentically share about struggles during their Qs – the CoT is unlike any other atmosphere for men in our culture.
  • EQV requires intentionality – making a daily commitment and spending the energy to be the man, father, husband, friend, that you are called to be.  Ecclesiastes 9:10, “Whatever your hand finds to do, do it with all your might”
  • EQV means your motives and thoughts match your actions.  It’s not enough to appear generous, or forgiving, or supportive – you must be those things in your mind and heart as well.  Mathew 6:1, “Be sure you do not do good things in front of others just to be seen by them”.  Proverbs 10:9, “The one who walks in integrity will experience a fearless confidence in life, but the one who is devious will eventually be exposed.”

To be a genuine HIM, involves hard work on your part – it will NOT just happen.  It is a thousand decisions that you’ll make throughout the day – starting with the one that got you here, getting out of bed to better yourself and your friends.  In his eulogy of the 19 fallen firefighters, then-vice-president, Joe Biden, called them, “Men of undaunted courage, uncommon resolve, and an uncommon and stubborn perseverance in the face of unfathomable challenges”.  You too will have to develop and display undaunted courage, uncommon resolve, and an uncommon and stubborn perseverance, in order to keep pursing your authentic role day after day.

Proverbs 14:23 “All hard work brings a profit, but mere talk leads only to poverty.”

Proverbs 13:4 “Lazy people want much but get little, but those who work hard will prosper.”

Bottom line, men: Don’t do just enough to outwardly appear to be a good husband, a caring friend, a diligent employee…  Persevere each day and resolve yourself to BE those things.

MOLESKIN:

You can read all 50 Q-Source points on the F3 Nation website.  Check out 1.1 DRP for more on Esse Quam Videri.

Part of the workout that you all did this morning was very similar to the minimum physical agility test to be a “hotshot”, a wildland firefighter with the U.S. Forest Service.  All Interagency Hotshot crew members strive to meet the following fitness standards:

  • Run: 1.5 miles in 10:35 or less
  • Sit-ups: 40 in 60 seconds
  • Pushups: 25 in 60 seconds
  • Chin-ups (4-7, based on body weight)

ANNOUNCEMENTS:

Prayers for Snagg and his family.

CSAUP coming up!

Don’t Believe the Fishing Lies – This One Was Easy

THE SCENE: 70 degrees and muggy like a guy with a ski mask and knife
F3 WELCOME & DISCLAIMER + COVID
WARM-O-RAMA:
Cherry pickers, tempo squats x 6, high knees with 3 burpees, butt kickers with 3 burpees
THA-THANG:
Mosey to the sanctuary parking lot

Fell in mud (just me)

  • Down and Back – From the sidewalk, run to the first parking island – 10 merkins, 10 squats, 5 burpees and return to the sidewalk. Advance to the second island, repeat. Continue to work at remaining islands up to the far sidewalk and then hit descending parking islands for a total of 9 stops+.
  • Using the posts of the covered walk to the sanctuary:
    • 10 squats (touch the ground with one hand) and then lunge to the next post (repeat for 5 min)
    • 30 second wall sit
    • 3 burpees per post and then bear crawl to the next post (repeat for 5 min)
    • 30 second plank
    • 10 Monkey Humpers and walk on your tip toes to the next post (repeat for 4 min)
    • 10 American Hammers and Imperial Walkers to the next post (repeat for 4 min)
    • 10 Twinkle Toes and Bernie to the next post (repeat for 4 min)
  • Mosey to the AO

COUNT-OFF & NAME-O-RAMA

17 HIMS – Butter Knife, Slappy, Curry, War Zone, Trolley, Pringle, Cheatsheet, Dumpster Dive, Bekky, Mermaid, Waxjob, Curveball, Pom-Pom, Tuba, Baby Boomer, Music City, Dogbite, Commission.

CIRCLE OF TRUST/BOM:

The people of Nineveh were wicked and God intended to bring his wrath upon them. Before he did though, He told Jonah to go to the city and warn them to repent. Jonah tried to physically hide from God by boarding a ship and fleeing to another city. The ship soon found itself in a great storm; the crew and the passengers were all in a panic with the exception of Jonah. He was found resting in the hull of the ship. The others, rightfully bewildered about his lack of concern pressed him for an answer regarding his non-action. He confesses that this storm is his fault and that if they just through him overboard, the waters will calm. They throw him over, the the storm passes and a massive fish swallows Jonah whole.

Jonah spends three days in the belly of the fish where he repents and readies himself to carry out God’s will. The fish vomits him up on the beach and the Lord calls upon him a second time to preach repentance to the wicked citizens of Nineveh. The city is large, about three days of walking from one side to the next. Jonah walks for a day, 1/3 of the way into the city and begins preaching that God intends punish the Ninevites. In a wicked city, you’d expect Jonah to be mocked, beaten, surely run out of town but the people of the city had their hearts pricked by his message. From the least to the greatest, they repented. The King himself issued a decree that no man or animal was to eat or even drink water for three days and that they were to remove their garmets and wear sack cloth in hopes that God would forgive them. The Lord saw their hearts and he indeed forgave them.

If you have ever tried to talk to a large crowd (much more a whole city) about God, it NEVER works that way! Yet here an entire city repents and draws near to God. Surely Jonah was out high fiving, strutting around the city, weeping tears of joy…Jonah Chapter 4:1 But it greatly displeased Jonah and he became angry. 2 He prayed to the Lord and said, “Please Lord, was not this what I said while I was still in my own country? Therefore in order to forestall this I fled to Tarshish, for I knew that You are a gracious and compassionate God, slow to anger and abundant in lovingkindness, and one who relents concerning calamity. 3 Therefore now, O Lord, please take my life from me, for death is better to me than life.”

Whaaaaaat?! Why would he…how could Jonah feel that way? Didn’t God just show you mercy and forgiveness a couple of days ago?

1 John 4:20 If someone says, “I love God,” and hates his brother, he is a liar; for the one who does not love his brother whom he has seen, cannot love God whom he has not seen.

Don’t think it is enough to just not hate your brother, this scripture says that if you do not love him, you cannot love God. How can you love someone you have not seen if you don’t love the person you have seen? There is no greater love than spiritual love; we have to be thoughtful about studying and sharing with others. There is no shortage of physical love that needs to be shared as well. We cannot turn a blind eye to hurt, injustice or suffering. We are HIMs – we see a need, we fill a need.

MOLESKIN:
We prayed for our nation and we prayed for Mermaid’s coworker, Rick, who is still in ICU.
ANNOUNCEMENTS:
Keep it real!