F3 Knoxville

Tag: Smuggler

Poker in the Park

THE SCENE: Calm as a card shark.  Hot as the black jack table you’re not sitting at.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Side straddle hops, little baby arm circles, jog to other end of bb courts and back.  Butt kicks to end of one court.  High knees back.  Karaoke down and back.
THA-THANG:

Divide up into 2 teams for some poker in the park.

5 Card Draw: each team does step ups on picnic tables while one HIM for the team runs up blind man’s hill to draw a card from the deck.  Do the corresponding exercise that matches the suit (merkins, plank jacks, big boys, Bobby Hurley) and the number on the card (keep counting up for face card, i.e. J = 11, Q = 12, etc).  Best 5 card hand wins.  Teams can keep drawing cards to make best hand.  Must discard before running for another card.  Once a team feels they have the best hand, they place their hand on the other team’s table.  Losing team does 10 burpees.

Drag the pot: each team must crawl from one sideline of the tennis court to the opposite side of the opposite court to retrieve one chip to return (via bear crawl) back to their side of the chip case.  Ended up modifying to allow teams to run the chip back and modified again to only crawl the width of one court for time sake.  No losers this game because everyone collected more chips than they lost, which is rare when gambling…

MARY:
cherry pickers, flutter kicks, big boys, more flutter kicks, cash out with LBCs
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:
My wife and I often feel stretched due to both of us having full time jobs, side hustle travel business, and 2 kids.  Sometimes the stress builds to where we are no longer enjoying the beautiful things of life.  My wife shared with me that the other night she was starting to lose her cool because it was late, the boys needed to be getting ready for bed, but instead, they were playing and laughing together.  She looked at me with a defeated look and said, “I was mad because our boys were having fun together.”  She realized that her expectations had taken over to where she could not enjoy the moment of joy our boys were having with each other.  This was a great reminder to me that sometimes we need to reevaluate what is truly important in the moment.  Life without moments of joy is not life.  It’s just surviving.  We were made to do more than just survive.

MOLESKIN:
Insert any personal comments, notes, devotion content, etc.
ANNOUNCEMENTS:

  • Shirt orders due by 8/27
  • Beer mile 9/10: sign up using google sheet in Slack
  • Ironpax starts next week: there’s a form to fill out to participate and a separate channel to plan out meet ups
  • Miles for Maryville 5k/10k on 10/2: there’s an F3 team

IPC Preview

THE SCENE: Insert info about the weather, etc.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Insert information about the warmup.
THA-THANG:

Wheel of misfortune

One lap around softball field

Center cone is at edge of infield behind 2nd base

10 thrusters over head carry to cone 1- 25 Derkins, carry block back to center

10 thrusters 25 weighted squats at cone 2

10 thrusters 25 swings at cone 3- Q forgot the Swings card so the pax won and got to skip

10 thrusters 25 blockes cone 4

10 thrusters 25 block press cone 5

10 thrusters 25 Alpos cone 6

Back to start rd complete. Rinse and repeat starting with the run

MARY:

  • Leg Raises-5 4ct IC
  • Heels to Heaven- 5 4ct iC
  • LBC 10 OYO
  • 100’s 25 4ct
  • hamstring stretch
  • little this
  • little that
  • this arm
  • and the other arm

 

COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:

To avoid committing
relationship malpractice with his wife, the HIM focuses on five points of marital Preparedness:

1. Maintenance = Deceleration

. If you think you are maintaining, you are actually Decelerating because there is no Status Quo . That is the myth of the plateau. Thus, the HIM never thinks of maintaining his marriage. He always focuses on Accelerating it.

2. The Culture is a Jester

While the culture purports to embrace marriage it is actually a hinderance to Acceleration. It breaths truthy-sounding lies like my wife is my best friend, and we try every day to meet each other halfway, and we’re pregnant! Why does our culture resort to Oprah Bombs like these when it comes to marriage? Probably because it doesn’t believe that anything so difficult can possibly be so good. The HIM knows the inverse to be true. Virtue takes work–it is the un-Virtuous act that comes easily and “naturally”.

3. There is no Fifty Yard Line

Halfway is not good enough when it comes to the M. It is not a football game where husband and wife meet at the fifty yard line for the coin flip. The HIM must drive the ball the full length of the field and stay in his wife’s red zone, regardless of whether she even breaks the huddle. To the Sad Clown focused on balance and fairness, this seems unfair and out-of-balance. Perhaps, but that’s what Acceleration requires when it comes to the M.

4. Your Wife is not Your Best Friend

She is made for a much higher purpose. There is a pedestal in the life of the HIM that is set out for his wife and there is no room on it for his best buddy

Nor is a marriage a joint-venture within which man and wife have equal and identical roles.

5. Joy Trumps Happiness

Happiness is a transitory positive feeling governed by mere external circumstance. Happiness is a full belly–it goes away when you get hungry again.

Joy cares not whether a man’s belly is full or empty. It requires a long view, well past the toils and triumphs of any given day. The HIM is a Joyful man under any and all circumstances because his vision is cast at a point well beyond the day before him. His focus is on the end and beyond.

Anybody can stay married on a full belly. But it is within the crucible of hunger where the true bond between man and wife is formed.

Marriage is a Team, not a Community. It requires Proximity and purpose to succeed. It transforms a man from a selfish Happiness-junkie into a selfless Joy-seeker. The HIM knows if he fails at his M, nothing else he does will matter.

.
MOLESKIN:
ANNOUNCEMENTS:

Sept 10 beer mile and other field events at Moses. Come out even just to hang. Guaranteed fun.

IPC starts on 8/26. If you don’t know; sign up and then ask what it is. That’s the best way to approach anything with F3.

Shrimp Net VQ!

THE SCENE: Cool and Shrimpy
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

4ct – Cherry Pickers x10
4ct – Little Baby Arm Circles (E.W.) x10
4ct – Seal Claps x10
4ct – Overhead Claps x10
THA-THANG:

Mosey To Oval Office:
1st Stop: Tempo Merkins x10
2nd Stop: Temp Squats x10
Exercise Set Followed by 400m Run/Jog
Exercise Sets 1/3/5:
Burpee x15
Big Boys x20
Hand Release Merkins x15
4ct Flutter Kick x20
400M Run
Exercise Sets 2/4/6
CMU Thrust x15
Overhead Lift w/ CMU x15
Goblin Squat w/ CMU x15
Vertical Row w/ CMU x15
400M Run
Mary:
Down, up, and back down the Oval Office stairs
Mosey back to A/O

MARY:

Pax Roulette 
  • KY – 10 Blockees
  • Rep Sleepy – 20 Plank Jacks
  • Smuggler – Frog Crunches
  • Shrimp Net – hold Al Gore 30 seconds

COUNT-OFF & NAME-O-RAMA
Baby Weight, Butterfingers, Crop Dust, KY, Rep Sleepy, Shrimp Net, Smuggler
CIRCLE OF TRUST/BOM:

               “Today may be the best day I have ever had”
Brother Bob
               “The Happiness of your life Depends on the quality of your thoughts”
-Marcus Aurelius
 *

 

Ultimate Frisbee – A Game of Inches

THE SCENE: Felt like fall is finally in the air. A bit cooler and nicer
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
10 windmills, motivators from 5, mosey to the soccer field stopping at each stop sign for 4 T-Merkins
THA-THANG:
Game of Ultimate Frisbee played in the 18 yard box of the soccer field. Every time the frisbee hits the ground, everyone does 1 burpee (the throw offs are exempt).

When you score, Scoring team does 10 star jacks (to release excitement), and scored on team does 10 hand release merkins (to wallow in shame, lol).

MARY:
Run back to the AO stopping at each stop sign to do 4 jump squats with a midair twist. Little baby crunches for time. 

COUNT-OFF & NAME-O-RAMA
6 PAX

CIRCLE OF TRUST/BOM:
Goals. There was this interesting study I heard about where there were 2 AIs that were sort of like artificial financial advisors. There were real people in the study who were all competing in like a simulated stock market to increase their portfolio. The AIs were given similar but distinct goals. One was tasked with selfishly increasing the wealth of the artificial company it worked for. The other was tasked with increasing the overall wealth of their company and their clients. The selfish AI did a good job and actually got more wealth for it’s company than the other AI. But the other AI generated more wealth overall for itself and its clients.

So what? Well, for one, we need to think carefully about what goals we delegate out to AI to make sure they are ethical. But more importantly, thinking about our own goals. Are we setting good and noble goals for ourselves? Are we setting goals that are good for the people around us? How many degrees of people around us? How do we measure our success? The “wealth” we create for ourselves? Or the overall “wealth” we generate for our families, friends, and communities. I say “wealth” in quotes because I’m not just talking about monetary wealth. I’m talking about human flourishing. I think F3 gives us a good place to start. Do our Fitness, Fellowship, and Faith goals all align in such away that it helps us all flourish? Or are we guilted into things, or over commit ourselves in one area only to be come bitter and resentful in another important area?

One last thing. It was cool to observe on the field today that as both teams started to adopt a strategy the involved possessing the frisbee and waiting for a good short pass, they tended to reach their desired goal more. The Hale Mary passes worked a few times, but they more often failed. Let’s all lock shields together and help each other make small consistent steps in our goals.

MOLESKIN:
N/A

ANNOUNCEMENTS:
See Slack for a couple events on the 20th and for some Breakfast at Drifters and a Beer Mile coming up in September.

I told them we’re doing burpees and people showed up

THE SCENE: Beautifully muggy morning.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH, Little Baby Arm Circles, Tempo Squat, Tempo Merkin, Mosey to back part of track.
THA-THANG:
The dissected burpee: Each round you do 20 reps of one part of a burpee followed by a run around the track.  Bernie on the back straight stretch of the track.  The rounds go as follows

  • In and outs: squat down with hands on ground and kick legs out into plank position then back in.
  • 1 lap around track
  • Merkins
  • 1 lap around track
  • Jumps or Bobby Hurley
  • 1 lap around track
  • Burpees
  • 1 lap around track
  • Rinse and repeat

MARY:
cherry pickers, wind mills, little baby crunches until 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 finished listening to “The Four Hour Workweek” a couple of weeks ago and I remembered I had saved a couple of quotes from the book for a Q.  Fast forward to the night before the beatdown, when I had just found out a vacation I thought I had booked for someone (I’m a travel planner) had actually been canceled due to an error on my part and they are traveling in a little over a month. Well the hotel they had is no longer available.  I felt sick and lost sleep over this.  I finally decided there was nothing else I could do that night so I had to prepare for my Q.  I looked up the quotes I saved and of course they both were about making mistakes.

“There are 2 types of mistakes.  Mistakes of ambition and mistakes of sloth.  The first is the result of a decision to act, to do something….  The second is the result of a decision of sloth.  To not do something.  Where we refuse to do something out of fear.”

“Only those who are asleep make no mistakes”

Ingvar Kamprad ~ founder of Ikea

Don’t fear making mistakes.  Own them.  Learn from them.  Give yourself grace.

And in case you were wondering: Fortunately the family was very kind and gracious toward me.  They found another option and I tried to make up for it by throwing in a VIP experience on me.  Things probably would have been fine without adding on the VIP experience but I felt it was the right thing to do

MOLESKIN:
Insert any personal comments, notes, devotion content, etc.
ANNOUNCEMENTS:
Men’s Meating 8/20, Run with Hope 8/20, Beer Mile 9/10