F3 Knoxville

Tag: Snaggletooth

leadership – do it scared

THE SCENE: Perfect – 60s and clear
F3 WELCOME & DISCLAIMER: all the usual…
WARM-O-RAMA:
Quick and easy.

THA-THANG:
1. Kinda like the Cooper from last week:

@K-2(5) – 10 Burpees at bottom – sprint to top – back down

Work your way down: 9 burpees/sprint – 8 burpees/sprint – etc

(We cut it short in the interest of time. We called it at 5 rounds.)

2. Mosey to the Lake for Lazy Dora (courtesy of Rocket)

Partner up: P1 does active exercise, P2 holds static position

100 Merkins (switching every 10)/plank – then lap around the lake

200 squats (switching every 20)/Al Gore – lap around lake

300 flutterkicks (2-ct)(switching every 25)/6″ leg lift – lap around lake

3. Mosey to Amphitheater for 11s

10 boxjumps – Bernie up hill – 1 BBS – bear crawl down

9 boxjumps – bernie up – 2 BBS – bear crawl down

(We ran out of time so we did 4’s.)

MARY:
No Time for Mary.

COUNT-OFF & NAME-O-RAMA
6STRONG: Chaco – Slappy – Pool Boy – Nuclear Ninja – Pi – Snaggletooth

CIRCLE OF TRUST/BOM:
I shared about my experience with leadership. For 20 years, I have been trying to dodge leadership of any kind. I have never thought of myself as having natural leadership abilities or aspirations. Rather, I see myself as a servant, a helper, a worker, even as a follower. I stayed away from leadership because I feared making mistakes, looking incompetent in front of others, and being responsible for the results and for others. These fears have influenced me to stay below the radar of leadership, while always trying to gain the acceptance and approval of leaders. It’s quite a head trip.

Being aware of these tendencies, l still find value to stepping up and leading – scared and all. Imperfect but still showing up. I wanted the guys to know that I view leadership as an act of service and love for them. Because I have since come to accept the conviction that every man is a leader. Every Christian is a servant-leader. Every husband, every father. Each of us is a servant-leader.

“For you have been called to live in freedom, my brothers and sisters. But don’t use your freedom to satisfy your sinful nature. Instead, use your freedom to serve one another in love.” (Galatians 5:13, NLT)

MOLESKIN:

ANNOUNCEMENTS:
CSAUP SATURDAY

Sign up to Q!

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.

Forgiveness

THE SCENE: Humid summer morning
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
harry Rockettes, cherry pickers, SSH, tempo merkins, downward dog, tempo squats
THA-THANG:
Mosey to the recruitment center for heavy day. Grab a block and circle up. We performed a series of 2 exercises starting with 25 reps each and then scaling down by 5s.

  • Curls and big boys
  • Tricep extensions and squats
  • Rows and American hammers

For the last round, we started with 30 reps:  merkins and 4-ct flutter kicks

MARY:
Dealers choice around the circle: SSH, heels to Heaven, lunges, mountain climbers
COUNT-OFF & NAME-O-RAMA
9 HIMs today.
CIRCLE OF TRUST/BOM:
YHC (Erector) will try to recount the word from Chaco this morning. Here is a quick summary (sorry for the lack of detail). Nelson Mandela is a great example of the embodiment of forgiveness. He was imprisoned for 27 years for standing up for his ideals. He didn’t stew on this punishment, but instead moved on to do great things. To see forgiveness in this way, is to see something like an embodiment of divine forgiveness. Keep this in mind when you consider forgiveness.

Beast mode

THE SCENE: dry and 60s
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
15 SSH, 15 mountain climbers, 10 tempo merkins, 15 Moroccan night club, 10 harry Rockettes, 10 tempo squats
THA-THANG:
Mosey to the stairs behind the theater. Perform 3 rounds of the following exercises at the bottom and then run to the top of the stairs after each exercise.

  • 25 merkins, up and down the stairs, repeat x 3
  • 25 squats, same as above
  • 25 heels to Heaven, same as above
  • 10 burpee bonus single round

Mosey to the amphitheater. 3 sets of 15 box jumps and 15 dive bombers.

We had to add one more thing because of the beasts crushing the workout this morning. Bear crawl up the hill and do 10 burpees and mosey back down.
MARY:
Ran out of time.
COUNT-OFF & NAME-O-RAMA
7 HIMs including FNG Mathlete
CIRCLE OF TRUST/BOM:
Be anxious for nothing, but in everything by prayer and supplication with thanksgiving let your requests be made known to God. And the peace of God, which surpasses all comprehension, will guard your hearts and your minds in Christ Jesus.
Philippians 4:6‭-‬7 NASB

The power of prayer is incredible. YHC struggles with truly utilizing this power. This verse states that we can’t comprehend the peace that God can give us with a strong prayer life. However, we can’t develope this relationship without spending time in prayer. Just like we won’t be able to cultivate a strong relationship with those we care for without time spent together, our relationship with God can’t grow without time spent in prayer. The word today is to challenge everyone to evaluate their prayer life and make it stronger to reach its full potential.

Doing Squat

THE SCENE: Neutral
F3 WELCOME & DISCLAIMER: Yep
WARM-O-RAMA:
Cherry Pickers, SSH, Tennessee Rocking Chair, Tempo Merkins, Tempo Squats

THA-THANG:
Mosey to large west side parking lot.

Perform 3/4 quarter pounder with exercises performed at three different light poles across the parking lot. Sprint to first light pole and perform 25 merkins, bernie back. Sprint to second light pole and perform 50 squats, bernie back. Sprint to third light pole and perform 75 SSH, bernie back.

Mosey back to the coupon pile while performing 3 burpees at every sign along the way. (45ish burpees total)

Grab a coupon and mosey over to stadium hill.

Perform 25 reps of CMU exercises at the bottom and 25 squats at the top of the hill for three rounds:

  • Curls
  • OHP
  • Tricep Extensions

Put the coupons back and mosey over to the courtyard.

Perform 20 box jumps/step ups, 20 squats, & 20 lunges before sprinting around the sidewalk in the grass courtyard. After each round, increase the distance of your sprint by running down to the next cut through in the courtyard. Performed three full rounds.

Mosey back to the AO.

MARY:
No time.

COUNT-OFF & NAME-O-RAMA
21 HIMs
CIRCLE OF TRUST/BOM:
Discussed the story of Job. He had everything taken away from him due to nothing he himself did. However, Job refused to give up on God. Job’s three friends come to him three different times with some not so great advice. 

It’s easy for us to think we know what the answer to other’s problems is and to inadvertenly offer some not so great advice ourselves. Job’s friends had no idea why Job was in the predicament he was in, but made their own assumptions and gave advice based on those. Let’s strive to understand that we do not always see the full picture when others are struggling and we may have a different perspective than they do.

The one piece of advice that we can always give with 100% certainty is to look to God for strength and support.

MOLESKIN:
None
ANNOUNCEMENTS:
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.