F3 Knoxville

Tag: Spellcheck

[virtuous-leadership] Courage

AO: virtuous-leadership
Q: Mermaid
PAX: Spellcheck, Mermaid
FNGs: None
COUNT: 2
We had a clear sky, meteors or shooting stars, and a fantastic sunrise. The discussion today was on courage, and the relationship to fear and how that balance impacts is. Each week proves to share wisdom and impact is in ways that apply daily. The application for me was for the discipline with what the Qsource calls the Queen which is the diet. Exercising discipline in this area can make you a more effective leader. For spellcheck, learning about grace , as defined in the qsource as this… when “Grace is keeping your head when everyone around you is losing theirs and blaming it on you.” This is applicable in his life presently, and the value of discussing this wisdom with Christ following men is proving to be invaluable!

IPC 2024 Recap

AO: brickyard
Q: Gmail
PAX: Otis, Spellcheck, Natty, Gordie, Appleseed
FNGs: None
COUNT: 6
WARMUP:
yes
THE THANG:
wk 0: Kalsu
EMOM: 1 minute-Every minute perform 5 Burpees then as many Thrusters as possible X 2 rounds
-Run a boogaloop-Every minute perform 5 Thrusters, then as many Burpees as possible X 2 rounds
Wk 1: Toughest 6s 10yrd apart (shortened for time)
-Thrusters & hand release merkins
MOT:Bear CrawlLungeBurpee Broad JumpRunMurder Bunnywk 2: March to the Arch
-run a boogaloop-40 merkins-MOT: Bricklayers-7 Cactus Jump Squats
-MOT: Lt. Dan’s Magic Legs
-40 Coupon Plank Jacks
-MOT: Murder Bunny
-7 Cactus Jump Squats
-MOT: Murder Bunny
-run a boogaloopWk 3: Brenton Sandwich
-MOT: Bear CrawlMOT: 3 Broad Jumps, 1 burpee. repeat
-9 of each exercise.
Burpee block Jump Overs
ThrustersBonnie Blairs (2ct)
Hand release Merkins
BBS- run a boogaloop
-MOT: Bear CrawlMOT: 3 Broad Jumps, 1 burpee. repeat
Wk 4: Mauls Backyard Burpee Beatdown
-run half a boogaloop
-perform 15 reps of exercise
-run other half-perfom burpees until everyone’s ready for next round
Exercises:Freddie MercuryPickle PoundersLow Flutter KicksPlank JacksMonkey HumpersSquatsLBCsSSH
MARY:
No
ANNOUNCEMENTS:

COT: encouraging story of Eric Liddell I heard from zpack. look him up or watch the movie “Chariots of Fire”

IPC Week 4 (FINAL)

AO: brickyard
Q: Bail Bonds
PAX: Gmail, Spellcheck, DoorKicker, Appleseed, Gordie, Simmons, Juan Valdez, Otis, Biohazard (Jay Shepherd)
FNGs: None
COUNT: 10
WARM UP:
Cherry pickers
Tempo Merkins
Tempo Squats
Overhead Claps
Seal Claps

THE THANG:
IPC Week 4
Round 1) 0:00 – 5:00
Run 200 m
30 Freddy Mercury’s 2-count
Run 200 m
Burpees until 5:00 mark

Round 2) 5:01 – 10:00
Run 200 m
30 Pickle Pounders
Run 200 m
Burpees until 10:00 mark

Round 3) 10:01 – 15:00
Run 200 m
30 Low Flutter Kicks 2-count
Run 200 m
Burpees until 15:00 mark

Round 4) 15:01 – 20:00
Run 200 m
Plank Jacks
Run 200 m
Burpees until 20:00 mark

Round 5) 20:01 – 25:00
Run 200 m
30 Monkey Humpers
Run 200 m
Burpees until 25:00 mark

Round 6) 25:01 – 30:00
Run 200 m
30 Squats
Run 200 m
Burpees until 30:00 mark

Round 7) 30:01 – 35:00
Run 200 m
30 LBCs
Run 200 m
Burpees until 35:00 mark

Round 8) 35:01 – 40:00
Run 200 m
30 Side Straddle Hops
Run 200 m
Burpees until 40:00 mark

MARY:
No time

ANNOUNCEMENTS:
Nothing

COT:
Prayer requests and discussions on living life with our language and actions as Christ followers.

[virtuous-leadership] Theme of the week: Q 3.11 Contentment

AO: virtuous-leadership
Q: Borg
PAX: Spellcheck, Borg, Mermaid
FNGs: None
COUNT: 3
Warmup: Started the mini Solo Stove to warm things up!

THE THANG:
Joy vs Happiness?
Which of these makes you more durable, softer? Is it true that the more happiness you get, the more you need, like a drug addiction?

Key Redirect: Is being discontent a bad thing? What are you discontent about? Are you discontent because you are complaining or because of a red flag?

Discontent can indicate that something is off mission. Provide specific examples of discontent to discuss – we ended up discussing IPC, because it is current and seems to cause some PAX in F3 Knoxville to not post. So, we considered, “Is it on mission for F3 and for F3 Knoxville?”
1. “Does it grow small workout groups for men?” – If not on mission, is it causing some PAX to not post? This will interrupt their consistency every September.
2. “Is not posting during IPC, an individual PAX problem or an IPC mission problem?”
3. “Do we need to disrupt the status quo of IPC to make it better serve F3 Knoxville?” – Maybe. Most important is to support each AOQ in what they do, Then consider alternatives that allow a longer time frame to complete each workout, maybe Saturday or nomad workouts in September.
4. “Do the workouts seem to be just bigger and badder or are they valuable as planned or does it matter?” Interesting discussion, no conclusions.

MARY: Because the depth of our discussions cannot be duplicated in a backblast:
1. Each work to build a VL mtg in proximity to our AO.
2. Think about framework for a Leadership Convergence. We have a great core of respondents from the Leadership Survey.
3. Seek more contributors for the 3rdF channel. Kudos to ExciteBike (Micah Stair) for posting recently.
4. Continue IPC discussion for F3 Knoxville to clarify why there is discontent and how to resolve the discontent if it is valid.

COT: Closed in prayer. Pic to be posted by Mermaid

At the end of your rope / 4x100ft Tug Ropes

AO: brickyard
Q: Spellcheck
PAX: Appleseed, Biohazard (Jay Shepherd), fast-n-easy (Nate Votta), Lizzy, Otis, Simmons, Spellcheck, Manilow (Brent Hunter), (2.0) Bruce Lee, (2.0) DuckHunt
FNGs: None
COUNT: 10
WARMUP:
Oil cans
Cherry pickers
Tempo squats
Thai fighters
SSHs
Overhead claps
Seal claps
Tempo Merkins

THE THANG:
100s… (4-5 rounds / 2 to 3 men in a group)
Pull the 100ft rope, 100 yards / down & back
Squat Thrusters (while waiting)
BBS (while waiting)

Rope Pulls / Run Down / Bear Crawl Back
CMU lunges (while waiting)
LBC’s (while waiting)

Battle Ropes
8 rounds 2 for each man.
1 man at the end of each set of ropes
1min battles 15sec to run to the other end of the rope for another 1min battle

10 Rounds 4 for each man (repeat)
30sec battles 10sec to run to the other end of the rope for another 30sec battle

100 yard Quartered Rope Carry
Fold the rope in half four times throw it over your shoulder, mosey 100 yards, follow the leader pass the rope at the other end of the field. Two rounds for each man.

MARY:
Flutter kicks

ANNOUNCEMENTS:
runsignup.com/streethopetn
In 2020, a group of men made it their mission to help push back the darkness of child sex trafficking in St. Louis. What started as a virtual 5K, turned into a weeklong event logging miles anyway we could. Running, cycling, rucking, walking, swimming…
Four years later, more than 2,600 participants logged more than 78,000 miles. We’ve raised more than $488,000 to help survivors of trafficking.
This year, F3 St. Louis has challenged pax of F3 Nation to raise awareness of sex trafficking in their local communities…
and the men of F3 Knoxville have answered the call.

COT:
Believe 1st, Obey & Follow…

“If you openly declare that Jesus is Lord and believe in your heart that God raised him from the dead, you will be saved.”
‭‭Romans‬ ‭10‬:‭9‬ ‭NLT‬‬

“Then Jesus said to his disciples, “If any of you wants to be my follower, you must give up your own way, take up your cross, and follow me.”
‭‭Matthew‬ ‭16‬:‭24‬ ‭NLT‬‬

“Now someone may argue, “Some people have faith; others have good deeds.” But I say, “How can you show me your faith if you don’t have good deeds? I will show you my faith by my good deeds.” You say you have faith, for you believe that there is one God. Good for you! Even the demons believe this, and they tremble in terror. How foolish! Can’t you see that faith without good deeds is useless?”
‭‭James‬ ‭2‬:‭18‬-‭20‬ ‭NLT‬‬

“But the Holy Spirit produces this kind of fruit in our lives: love, joy, peace, patience, kindness, goodness, faithfulness,”
‭‭Galatians‬ ‭5‬:‭22‬ ‭NLT‬‬