F3 Knoxville

Tag: Snaggletooth (Elijah Tafao)

A poorly themed 12 days of christmas workout

AO: shamrock
Q: Mermaid
PAX: Mermaid, slappy, Baby Boomer, Curveball, Tailhook, Stitch, Base Salary, Crawlspace, Dumpster Dive, LeBling, Steam, KickFlip, Snaggletooth (Elijah Tafao), Swifty, Honeydew, Band Camp, Anchorman, Skidmark, Waxjob
FNGs: None
COUNT: 19
12 days of Christmas workout

Burpee – partridge in a pair tree
Thruster – turtle doves
Bbs – French hens
Dirty hookups – calling birds
Diamond Merkin – golden rings
Hello Dollie’s 4ct – geese a laying
Curls – swans a swimming
Snow angels single count – maids a milking
Merkins – ladies dancing
Squats – lords a leaping
Lunges each leg – pipers piping
Dips- drummers drumming
Need 2 CMU’s, drop them at 2 & 7
Warmup
Cot
”Don’t do anything for selfish purposes, but with humility think of others as better than yourselves. Instead of each person watching out for their own good, watch out for what is better for others. Adopt the attitude that was in Christ Jesus:“
‭‭Philippians‬ ‭2‬:‭3‬-‭5‬ ‭CEB‬‬
bible.com/bible/37/php.2.4-5.CEB

YouVersion | The Bible App | Bible.comYouVersion | The Bible App | Bible.com
Philippians 2:4-5 Instead of each person watching out for their own good, watch out for what is better for others. Adopt the attitude that was in Christ Jesus | Common English Bible (CEB) | Download The Bible App Now
Instead of each person watching out for their own good, watch out for what is better for others. Adopt the attitude that was in Christ Jesus (211 kB)

Thunder Cards

AO: the-project
Q: Biohack (Andrew Ditmer)
PAX: Mathlete (Jacob Platfoot), KickFlip (David Greer), OBrother (Luke Platfoot), Borg (Mark McKeever), Ocho (Matt Hudson), Munge (Nathaniel Bond), Snaggletooth (Elijah Tafao), Biohack (Andrew Ditmer)
FNGs: None
COUNT: 8
WARMUP:
-Projectivator
-Seal squats
-Overhead clap
-Merkins
-Cherry pickers

THE THANG:
Flip cards and do the reps:
-Clubs: Curls
-Spades: Goblet Squats
-Hearts: Overhead Press
-Diamonds: Diamond Merkins

After each PAX has a chance to flip a card, travel across the back porch alternating through: bear crawl, heavy walking lunges, rifle carry.

MARY:
Flip Borg’s F3 cards and do the exercises on them

ANNOUNCEMENTS: Dad camp this weekend, Q101 next Saturday, Forg3 on September 22nd. Equalizer shovel flag handoff on September 1

COT: Kickflip stepped up to share about preparing for his oldest son to turn 13. He has been reading books and preparing a plan to turn him into a man. His challenge to us is to be intentional in our lives. Work directly towards the outcomes we seek. Don’t hope they happen by accident.

Trust Too

AO: the-project
Q: Mathlete (Jacob Platfoot)
PAX: Biohack (Andrew Ditmer), Mathlete (Jacob Platfoot), Snaggletooth (Elijah Tafao), Rocket (dave weston), OBrother (Luke Platfoot), Ocho (Matt Hudson), Munge (Nathaniel Bond), Fire inthe Hole (Dave Duhamel), slappy (Nathan Evers), Boy George (Carey Allen), KickFlip (David Greer), Comfort Zone (Colin Courtney), Duke (Anthony Kahn)
FNGs: None
COUNT: 13
Warm-o-rama: SSH, tempo squats, LBACs, Grady corn, tempo merkins, down/up dog.
The Thang: Mosey to pool wall and remember 3 wall ups.
Mosey to playground – Dora: 250 hanging knee raises while partner runs to pool wall and does 2 wall ups.
Mosey to Pool Wall – Dore: 150 Merkins while partner runs to playground and does 2 pull ups.
Mosey to amphitheatre – 50x 4-ct core exercise, 10 derkins, then run up the hill and back. Core exercises are LBCs, Flutterkicks, Freddy Mercury, and box cutters.
Mosey to fountain and do 50 dips.
Mosey to parking lot and do a sprint.
Mary: prone rows for time
Word: some great take aways from a lecture I heard from Craig Groeschel.
Trust is built by Transparency, Empathy, and Consistency.
Transparency – When communication decreases, uncertainty increases. Better to disappoint with a hard truth than to deceive with a lie.
Empathy – Talk less, listen more. Your team will never care about your mission if you don’t care about your team.
Consistency – It’s not what you do occasionally that matters, but what you do consistently.
To earn trust, you have to give trust.
The best way to figure out if you can trust someone is to trust them.
You may be disappointed if you trust too much, but you will always be limited if you don’t trust enough.

Societal trust is as low as it has ever been. People default to distrust. Thus, we must be more intentional about building it. Go first in trust. Be transparent about your weaknesses. And remember that the three most important ingredients for success are consistency, consistency, and consistency.