Slappy – Page 81 – F3 Knoxville

Hill Flutter Pumps

July 13, 2020 Trolley

✔ THE SCENE: 75 degrees and clear.. Pretty darn nice!

✔ F3 WELCOME & DISCLAIMER: Non-pro, free, f3, scale, trolley, covid, cell phone.

✔ WARM-O-RAMA:

SSH + Burpees
Tempo Flutters
Tempo Gas Pumps
Flutter Pumps – Adding a gas pump on the fourth count of a flutter kick
Cherry Pickers
Merkin Hand motions ( diamond, regular, wide, alter left, alter right)
High Knees + Burpees
5 different merkins of the day ( diamond, regular, wide, alter left, alter right)

The Thang: Hill Flutter Pumps

For each hill (8 of them) do 4 rounds of :

At bottom of hill

Diamond Merkin
Merkin
Wide Merkin
Left Arm Alter Merkin
Right Arm Alter Merkin
Diamond Merkin
Merkin
Wide Merkin
Left Arm Alter Merkin
Right Arm Alter Merkin
Run to top of hill
10 Flutter Pumps at top of hill. (3 single flutter kicks + 1 gas pump)

@ These Hills:

Next to AO
Next to All Saints entrance
South Cedar Bluff Elementary Entrance
North Cedar Bluff Elementary Playground
At the cross
Soccer field fence
At Football field sign
South football field sign

We ran out of time at hill four and had to high tail it back home.

MARY: no time.

CIRCLE OF TRUST/BOM:

In this time of covid I’ve been skipping church and missing worship. After church I watch the sermons but fast foreword through worship. This is not good. God caught my heart with some awesome songs by Jeremy Camp over the weekend and it brought me to worship quickly. I miss worship greatly and once I started to worship it really lifted my heart. I encourage you my brothers to not forsake worship.. Your heart needs it. During our workout today I brought around a little speaker and played some rockin worship. I hope it inspired you to press on through the tough times. There are some awesome Christian artists out there today producing great songs. I highly recommend Jeremy Camp, Sanctus Real, Zach Williams, Unspoken, David Crowder, Austin French, Toby Mac, Big Daddy Weave. Those were the artists of the playlist we listened to while working out. Then at the end I handed out the lyrics of “Indestructible Soul” by Jeremy Camp.

My flesh may fail me, but my future is secure. These lies may break me down, But one thing is for sure. I will fight again, Find the fire again, For me to live is Christ and to die is gain. I give it all away, ‘Cause these worldly things will not be the end of me
I know my soul is indestructible
When I’m standing in Your love My fear, it turns to dust
I’ve got this hope, and it’s unbreakable
No power strong enough, Nothing can overcome
My indestructible soul
My indestructible soul
I’m walking in the truth that life is in Your hands, Knowing You go before me helps me understand. That You’re my defense, What can stand against.
I know the darkness has no chance. How You lift me up. Keep my eyes above, And now I’m running free.
I know my soul is indestructible
When I’m standing in Your love, My fear, it turns to dust
I’ve got this hope, and it’s unbreakable
No power strong enough, Nothing can overcome
My indestructible soul
My indestructible soul
There’s no fire, there’s no pain That can take my peace away. There’s no wall I can’t climb, When it’s You that leads the way. There’s no fire, there’s no pain That can take my peace away There’s no wall I can’t climb When it’s You that leads the way
My soul is indestructible
When I’m standing in Your love My fear, it turns to dust
I know my soul is indestructible
When I’m standing in Your love My fear, it turns to dust
I’ve got this hope, and it’s unbreakable
No power strong enough Nothing can overcome
My indestructible soul
My indestructible soul
My indestructible soul
My indestructible soul
My indestructible soul

ANNOUNCEMENTS:

Pom Pom and GiJane for Wednesday. Welcome FNG “West Coast”!!

Leadership

July 7, 2020 Erector

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

July 5, 2020 Trolley

✔ 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

17 Curls
76 LBCS
17 Push Press
76 Calf Raises
76 Merkins
76 Flutters
17 Lunges
76 A Hammers
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,
²For I give you ^[b]sound teaching;
Do not abandon my ^[c]instruction.
³When I was a son to my father,
Tender and the only son in the sight of my mother,
⁴Then he taught me and said to me,
“Let your heart hold fast my words;
Keep my commandments and live;
⁵Acquire 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.”

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

²⁰My son, give attention to my words;
Incline your ear to my sayings.
²¹Do not let them depart from your sight;
Keep them in the midst of your heart.
²²For they are life to those who find them
And health to all ^[g]their body.
²³Watch over your heart with all diligence,
For from it flow the springs of life.
²⁴Put away from you a deceitful mouth
And put devious ^[h]speech far from you.
²⁵Let your eyes look directly ahead
And let your ^[i]gaze be fixed straight in front of you.
²⁶Watch the path of your feet
And all your ways will be established.
²⁷Do 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

July 2, 2020 Erector

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

June 30, 2020 Kick-Flip

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!