F3 Knoxville

Tag: Steam

Who Wears Short Shorts – Steam Wears Short Shorts

[ The Scene ]

CHILLY – Finally.

  • Welcome to F3: Fitness – Fellowship – Faith
  • My name is Steam and I’m honored to be in your company and be your Q this morning
  • FNGs? – Yeah, 1 (Thanks G-6)
  • Couple of things before we begin:
    • (1) Contrary to popular belief I am not a professional
    • (2) You’re here on your own volition
    • (3) If you need to modify anything we do this morning – feel free to do so as you need but push yourself and those around you.
      • No man left behind – no man left the same
  • COVID measures are still in place so as much as you can let’s try and keep 6ft if possible.

[ Warm-o-Rama ]

  • If you have keys or anything you need to throw in the ruck now would be the time to do it – I’ll also have water, some medical gear and my phone.
  • Here we go – let’s mosey

—Pause—

Did some warm-up Xs while we were waiting on Cheatsheet – got the blood flowing

[ The Thang ]

(Mosey to the track)

(2) Warm-Up Laps

  • SSH: 10 x1

Take a lap

  • Cherry-Pickers: 5 x 1

Take a lap

(Mosey to stream across tracks)

(3) Rockin’ Down the Stream

  • Pick a rock, any rock
  • 50 curls
    • Walk (rock overhead) to the end
  • 50 curls
    • Walk (rock overhead) back to the stairs — 10 merkins 
  • 50 rock presses
    • Walk (rock above head)
  • 50 rock presses
    • Walk (rock overhead) back to the stairs — 10 merkins
  • 30 rock rows
    • Walk (rock on 1 shoulder) to the end 
  • 30 rock rows
    • Walk (rock on other shoulders) back to the stairs — 5 merkins
  • 30 rock squats
    • Walk (bear hug rock) to the end 
  • 30 rock squats
    • Walk (bear hug rock) back to the stairs — 3 merkins
  • 10 rock triceps
    • Walk (rock overhead) to the end
  • 10 rock triceps
    • Walk (rock bearhug) back to stairs — 1 merkin

(Put back rocks)

PAX hold the Al Gore position and just listen. Simply listen. To the sound of the brook running below, the world waking up, etc. No matter what comes at you today, no matter what happens this week – take in THIS moment. Just listen to the simplicity of creation.

(Mosey back to AO)

  • hit track lap on the way back — same exercises as 1st time + 2 laps 
  • Hit 9-square up on the way back 
    • Under bridge — 9 squares = 9 burpees to get across

BTTW (Balls To The Wall) back to the AO (100 or so meters)

[ Mary ]

  • 5 slow flutter kicks
  • 5 slow American hammers
  • 5 slow Little LBCs
  • 5 slow hello dolly’s

Light stretching Xs

[ COT ]

  • # off — 10
  • Name o Rama
  • FNGs — 1 = Roadkill
  • BOM

Encouragement from a “It Could Always Be Worse” GORUCK patch

THIS is a great patch. What a good reminder – It COULD Always Be Worse.

You woke up this morning by nothing of your own doing. Breath was put in your lungs. You have vitality in your bones to do something like F3. Physical health.

When it feels really dark – tell yourself “It Could Always Be Worse” and put one foot in front of the other.

“Therefore do not worry about tomorrow, for tomorrow will worry about itself. Each day has no enough trouble of its own.”‭ — Matthew‬ ‭6:34‬ ‭

TODAY is a good day to have a good day. Focus in on today. Also let’s talk about this word “trouble.” I want to challenge us to reframe this word.

“Trouble” — trouble for the kingdom of Hell. There is a very real enemy that seeks to kill, steal, and destroy. So when we do things like F3 and gather together to strengthen each other in prayer and as High Impact Men – this causes trouble for the enemy. Let’s cause some trouble for the enemy this week by what we say, what we do, and how we live our lives as HIM. 

BE ENCOURAGED! (1) It Could Always Be Worse and (2) It’s A Good Day To Have A Good Day

It Isn’t Wasted Time

THE SCENE: Partly cloudy, temps in high 50’s.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
20 Plank Jacks, 10 Cherry Pickers, 10 Squat Jumps, 10 Rockettes, 10 Little Baby Arm Circles Forward and 10 Backward, Michael Phelps
THA-THANG:
Mosey to Northeast Corner of Admin Bldg.  Do 20 American Hammers.

We will next go along the road that semicircles around the admin bldg.  There will be cones along the way that will tell us what exercise to do and also tell us how to get to the next cone:

  • Cone 1:  Do 20 Iron Mikes (both feet equal 1).  Bernie Sanders to Cone 2.
  • Cone 2:  Do 20 Big Boy Sit-ups.  Bear Crawl to Cone 3.
  • Cone 3:  Do 20 Dive Bombers.  Sprint to Cone 4.
  • Cone 4:  Do 20 Star Jumps.  Then go down the stairs just past the bat cave.
  • Cone 5.  Do 20 Merkins.  Then run to pine cove area just below the top of Summit.
  • Cone 6.  Do 10 Burpees.  Run to roadway at top of Summit.
  • Cone 7.  Do 40 Baby Crunches.  Run to Cone 8.
  • Cone 8.  Do 20 Squats.  Hop to Cone 9.
  • Cone 9.  Do 20 Flutter Kicks (4 count).  Sprint to Cone 10 near the stop sign.
  • Cone 10. Do 20 Hello Dollies (4 ct).  20 Carolina Dry Docks.  20 Smurf Jacks.  10 Hand Release Merkins.  20 Bicycle Kicks (4 ct).  20 Squat Jumps.  20 Box Cutters.  20 Diamond Merkins.

Mosey to grassy decline on left side of road as one goes from stop sign to main park road.  We will do sevens starting with 1 Jump Squat at bottom of hill and 6 Burpees on top of hill.

Mosey to grassy area close to outdoor chapel.  We will do 20 tempo merkins.

Mosey to playground.  We will do elevens at benches starting with one bench dip and ten bench jumps.

Mosey to CMU pile.  Each man grabs a CMU.  We will do the following in cadence:  20 Overhead Presses, 20 Curls, 20 Rows.

Mosey to bottom of mini-cardiac.  We will Bernie to park sign then sprint the rest of the way to the AO.

MARY:
30 Merkins
COUNT-OFF & NAME-O-RAMA
17 Men, no FNGs.
CIRCLE OF TRUST/BOM:

F3 Message

Hebrews 11:8:  By faith Abraham obeyed when he was called to go out to a place that he was to receive as an inheritance. And he went out, not knowing where he was going.

Matthew 3:12:  His winnowing fork is in his hand, and he will clear his threshing floor and gather his wheat into the barn, but the chaff he will burn with unquenchable fire.

So you can get on with your search baby
And I can get on with mine
And maybe someday we will find
That it wasn’t really wasted time

            — The Eagles

When I was in college I, just like undergraduate and graduate students today, was required to do research projects for quite a few of my classes.  We didn’t have the internet back then.  By my years in graduate school we at least had made it past card catalogues and could search for books and journal articles that might be relevant for a topic by typing in a keyword on the computers provided at the library.  In so doing, the computer would list articles or books that might have that keyword in it.  We would then have to go find the book or journal article somewhere in the library to see if what was written in it did really apply to the topic we were researching.  Often times the information found did not apply.  This was particularly true when first starting the research on the project.  It was quite frustrating to spend hours of work on a project finding information that was not applicable.  By graduate school, I had come to accept the fact that for any research project I was going to have to spend hours of “wasted timed”, time I would spend roaming the floors and aisles of the library to come up with information that was not useful.  But, to quote the Eagles song, “it wasn’t really wasted time.”  It was necessary time.  To find what I needed, I had to separate the wheat from the chaff as alluded to in Matthew 3:12.  I had to find what was good for me (the information that applied) and put aside what was not (irrelevant information).

When one thinks about it, much of life is like this.  To receive our inheritance we must journey forward in faith, like Abraham, not quite knowing where we are going, heading down wrong turns and circling back to get on the right course. Some of you younger single guys may have the desire to find the “right” mate.  I certainly had that desire in my 20’s.  I dated a large variety of women, sometimes growing tired of the “dating scene”, breaking hearts and having my own heart broken in the process.  I wasn’t exactly separating the wheat from the chaff but I did have to find the right person for me.  And, in my 30’s, I finally found that person, one who has meant so much to me and made me a better man in the process.

My vocational career has not exactly been a road straight up a ladder.  It has been full of mishaps and struggle, and finally a decision to change my vocational course all-together, going to graduate school in psychology after I had already attained a law degree and practiced in that field for a period of time.  That period of time was not easy – it was full of anxiety and angst and I often felt like a failure.

Whether it is finding the right mate, job, friendships, place to live, or way to spend our time, we run into challenges and sometimes hit dead ends.  As a man in my sixties, I can see that the so-called floundering wasn’t wasted time.  It may have been had I given up and chose to ignore and not learn from my mistakes.  I can see that the dead ends were necessary and even helped me to grow.  How sweet it is to think that God has been there with me through it all.  Some of those moments when I was at my most depressed were times that I was speaking to God the loudest, yearning for him, reaching out to him for help.

In your journey, keep pushing forward, learn from your mistakes, and realize that God is there even when you don’t know where you are going.  If the road is confusing and seems impossible, it may just be that you are a complex man whose needs are not met easily.  My prayer for you is that some day you will look back on your younger years . . . although perhaps not without scars from your falls and lines on your face giving evidence to a history of some difficulties . . . and, be able to say that it wasn’t really wasted time.

MOLESKIN:
Prayers for Hooker’s sister, Molly, who is getting married to day, for Mr. Jinxy’s wife, Susan, whose surgery went well and who is recovering, for Helga and his wife as she has brain surgery this week, for Convoy and his family after the death of his father, for Doubtfire and his family after the death of his mother, for peace and love in the face of racism, and for those other brothers like Thunderstuck who have family members with cancer or who are ill.
ANNOUNCEMENTS:

Hardship Hill on October 3.

Double Ring of Fire and some hard work and sweat at the Asylum

THE SCENE: Slightly overcast, temps in the mid-80s and a bit muggy
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

SSH 20 IC
Cherry Pickers 15 IC
Windmills 15 IC
Grady Corns 31 IC
Merkins 10 IC

THA-THANG:
I

Mosey to Hill west of stop sign
1. 15 Merkins – Bernie to next station
2.  15 BBS-   Run to next station
3.  20 Squats Bear Crawl to next station
 4.  20 American Hammers (4 ct) –Run

Rinse n repeat

Mosey to Tree at bottom of hill – divide across each cone
Cone 1 – 20 Hello Dollys (4ct) , Cone 2 – 20 Imperial Walkers (4ct), Cone 3 – 20 shoulder taps (4 ct)

Rinse and repeat
I minute Plank
Quick Ring of Fire – 1 merkin each
Mosey to Island
Partner up
Run Opposite direction.  When you meet within 6 feet, 5 Merkins , run again, 10 Merkins, run again – 15 merkins
Rinse and repeat – 5 Bobby Hurleys, 10 Bobby Hurleys, 15 Bobby Hurleys
Mosey to halfway up hill towards AO – One more Ring of Fire

MARY:

COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:

Wayne Dyer- Power of Intention.
Need to separate from Ego.Move away from Ego dominance. Your free will can either move with universal spirit and its unfolding or away from it toward ego dominance. We do not create anything alone, we are all creatures with God. Our free will combines and redistributes whats already created
1. I am what I have. My possesions define me
1. I am what I do. My achievements define me
3. I am what others think of me. My reputation defines me
4. I am separate from everyone. My body defines me as alone
5. I am separate from all that is missing in my life. My life space is disconnected from my desires
6. I am separate from God. My life depends on God’s assessment of my worthiness

MOLESKIN:
Pray for @Jinxy’s wife who is having surgery
ANNOUNCEMENTS:
Hardship Hill Obstacle build- supply pick up at Christmas Lumber on Kingston Pike ~ 3 pm friday and build at HHOR site in Kingston on Saturday starting at 9 am, need able bodies, skil saws, cordless drills and impact drivers. Let Sparkler know if you can come

CMU Shuffle

F3 Q – 9/14/2020

Asylum AO

0530-0615

[ The Scene ]

70s and dark – groggy but alive and well

[ Welcome/Disclaimer ]

  • Welcome to F3: Fitness – Fellowship – Faith
  • My name is Steam and I’m honored to be in your company and be your Q this morning
  • FNGs?
  • Couple of things before we begin:
    • (1) I am not a professional
    • (2) You’re here on your own volition
    • (3) If you need to modify anything we do this morning – feel free to do so as you need but push yourself and those around you.

[ Warm-o-Rama ]

(1) SSH – 10 x 4 IC

(2) Baby Arm Circles – 10 x 4 each side IC

(3) Imperial Walker – 10 x 4 IC

(4) Merkin – 10 x 4 IC

(5) Windmill – 10 x 4 IC

[ The Thang ]

(1) CMU 4 Corners

—HIM get CMUs—

—Move through corners clockwise—

  • Corner 1: 25 curls (1 count)

(Run up the hill — 10 V-Ups — run back to CMU — carry to next corner)

  • Corner 2: 25 chest presses

(Run up the hill — 10 V-Ups — run back to CMU — carry to next corner)

  • Corner 3: 25X4 Rocky Balboas on CMU 

(Run up the hill — 10 V-Ups — run back to CMU — carry to next corner)

  • Corner 4: 25 CMU swings

(Run up the hill — 10 V-Ups — run back to CMU — carry to next corner)

(10 count)

(2) CMU Lunges/Pull-ups

  • Men circle up with CMUs in the middle of the parking lot
  • 5 lunges with CMU on one shoulder or above head
    • Switch shoulders every 5 lunges
  • Run to Pav — execute 10 pull-ups
  • R & R until you reach the other curb
  • Recover with 25 Big Boy Sit-ups with your CMU when you’re done
  • Men take CMUs back and Charming leads PAX in 30×4 flutter kicks

(3) Nickel/Dime/Quarter x2

  • PAX mosey to playground
  • All PAX find a bench (all my benches)
  • Round 1
    • 5 Dips
      • 10 Box Jumps/Step-Ups
        •  25 1-leg squats on bench
  • Round 2
    • 5 1-leg squats on bench
      • 10 Dips
        • 25 box jumps/step-ups

 

  • BTTW back to the AO

[ Mary ]

  • Slow 25
    • 5×4 Flutter Kicks
    • 5×4 American Hammers
    • 5×4 LBCs
    • 5×4 Cockroaches
    • 5×4 Little LBCs

PAX stretch down to the ground – raise 1 vertebrae up at a time – execute some shoulder shrugs – done. Boom.

[ COT ]

  • # off – 16 + 4 Ruckers = 20
  • Name o Rama
  • FNGs – none 
  • BOM
  • I wanted to start the week off for us with a slap on the back and vote of confidence.

[ From the QSource  – by DREDD ]

  • Foundation4 (F4) — Leadership Development Process (LDP)

Here’s the chapter – worth the read.

1. Great Leaders Develop New Leaders

While leadership is critical to all groups, leaders are always in short supply in most groups because only a few groups employ a systematic Leadership Development Process (LDP = the process employed by a group to develop new leaders). What separates those few groups from the rest is simple: they are led by great leaders.

Great leaders are intent on leaving a legacy that will resound to their groups’ advantage long after they have gone. Knowing their leadership tenure is limited by human mortality, they get prepared for the expected event of their departure by developing new leaders. Because they cannot predict the precise time of their departure, they stay ready for the unexpected by ensuring that the leaders they develop are ready right now instead of sometime tomorrow. Great Leaders are constantly working themselves out of a job. 

Great Leaders develop new Leaders systematically, through an LDP that is tailored to the needs of the group they lead. They see this as a primary part of their responsibility as a leader, not something they also do if they can find the time.

For great Leaders, developing new leaders is leadership, of the highest caliber. 

2. The LDP has four steps: schooling, apprenticeship, opportunity and failure

Healthy communities, effective organizations, and dynamic teams each employ some form of an LDP that is periodically adjusted to suit their unique need for leaders and the manner by which they develop them. While every LDP reflects the purpose and character of the particular group in which it is housed, every useful process has a form of the same four components:

  • First, there is some kind of Schooling, the didactic instruction that the potential leader receives on the timeless fundamentals of leadership.
  • The second component is Apprenticeship, where the new leader is given the chance to develop the skills he learned from his Schooling  under the watchful eye of a more experienced Leader.
  • Third comes Opportunity, the chance for the growing leader to put what he has learned into practice under conditions where he is directly responsible for the outcome. While Schooling + Apprenticeship creates a Leader with the potential to be effective, Opportunity is the required element for the man’s skill to become kinetic and have actual impact on his group. 
  • The fourth component is Failure. A lizard uses its LDP to intentionally court minor disaster in order to fully develop its Leaders, because it is from Failure that Leaders learn the most. Success teaches far less because it does not isolate what works from what does not the way Failure does.

3. The LDP depends upon decentralized execution to a central purpose.

F3 is an organization whose purpose is to invigorate male community leadership. Not surprisingly, since our mission is leadership development itself, F3 needs a very deliberate LDP to be effective. However, because the organization is comprised of thousands of small teams that are not in proximity, that deliberate process cannot restrict the individual initiative and genius of its Leaders. We are absolutely dependent upon our great Leaders to be about the business of developing our new Leaders.The execution of the LDP is in their hands because it is their hands that are physically upon the new leaders. 

As  a result, we do not dictate the precise manner in which our Leaders are to execute F3’s LDP but rather encourage and focus them upon our central purpose. They must know the “why” of the LDP before they can perform it’s “what.” Also, they must be affirmed in their efforts to be incentivized to continue them. 

This model, decentralized execution toward central purpose, is not something unique to F3 or a theory that we invented. It is the LDP methodology employed by the great Leaders of healthy communities, effective organizations and dynamic teams and always have been.

4. Takeaways

  • Great Leaders develop new Leaders
  • The LDP has 4 steps: Schooling, Apprenticeship, Opportunity, and Failure
  • The LDP depends upon decentralized execution to central purpose

____________________________________________________________________________________________

  • “For great leaders, developing new leaders is leadership, of the highest caliber.”
    • And I see all of you as high caliber, high impact men that have done that for me for the past 4 years or so. You all have a power inside you to do that. Something that drives you to be the high caliber, high impact men you are.

 

  • I came to F3 as a lost college kid trying to figure it out 4 years ago. When I say F3 has been, and continues to be, a Gamechanger in my life, I mean it. I’ve experienced F3 Knoxville’s LDP in the past 4 years and am a better, more equipped and confident man thanks to YOU MEN – men of the highest caliber and quality – Great Leaders as the QSource chapter talks about. And I just want to say thank you. You all have done more for me and my journey towards being a HIM than most of you will ever know.

 

  • From a young leader to a Great Leader – thank you.

The Amazing Race: Big Ball Edition (Soot Co-Q)

THE SCENE: Lower to Mid 60’s, partly cloudy. Couldn’t ask for better weather!
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH, Arm Circles, Imperial Walkers, This and That, Tempo Squats
THA-THANG:
We divided everyone into two teams for an Amazing Race style workout. Each team was given a clue, then had to decide what landmark that clue was hinting at. If the team went to the right location, Soot or I would tell them the workout for that spot. The first team to hit each location and finish each workout won. A few bonus rules: bear crawl every bridge, 1 burpee at each landing or top of each staircase, and bernie up every hill. Each team went in opposite orders, I led one clockwise while Soot led the other counter-clockwise. Here are the clues, locations, and exercises:

  • “It rises in the morning, but never gets out of bed” – The Sunsphere – Here we did 7’s between the edge of the water and the base of the sunsphere with Smurf Jacks and Star Jacks
  • “Here you might enjoy a nice view of the river, but you won’t enjoy the dense new additions to your team” – The Rockpile – Here we did 30 reps of Thrusters, Tricep Extensions, Curls and Front Raises
  • “The crown jewel of UT’s campus. The hallowed high ground” – The Hill – Here we lined up at the flag pole and did flutterkicks while one at a time each of us bear crawled around the flag pole
  • “Floors of empty spaces” – 11th Street Garage – Here we did the following in all 4 corners of the garage: 15 reps of Merkins, Squats, LBCs, Mountain Climbers (2ct)
  • “It’s almost time for our show to end, so be sure to grab your seats” – The Amphitheater – Here we just did 50 inverted rows
  • “End our race with a world tour and a splash” – The AO – Here we did a kind of inverted Indian Run. While running in line around the fountain, the person in front would do burpees until the rest of the team caught up, then the next person would pick up where they left off and the first person would go to the end of the line. The first team to a total of 200 burpees won.

The race ended just before 8am with our team reaching 200 burpees while Soot’s team was only 3 burpees behind

MARY:
Abort led us in an ATM cash out
COUNT-OFF & NAME-O-RAMA
CIRCLE OF TRUST/BOM:
Soot led the word talking about how he and I met his junior year of college when he went to visit a campus ministry that I work for called the Navigators. After meeting we got lunch a couple times and eventually started meeting on a weekly basis for discipleship. After graduating, Soot and I have maintained that relationship, although we no longer meet as often, and Soot has gone on to lead his own Bible study and invest in guys the same way I invested in him. Also, Soot was the guy who first got me to come out to F3. After a lot of tip toeing in the shallow end, I eventually became more involved with F3 here and have also brought a few other FNG’s in along the way.

We shared all this for a few reasons. One being the importance of relationships and community. Soot and I have maintained our relationship with one another even in busy seasons, when he was deployed in Kuwait, and now as he moves from CO to NC. The second being you never realize how far a simple invitation will go. I invited Soot to grab lunch, which led to a mentoring relationship, which led to Soot mentoring others as well. Soot invited me to a workout, which led to me being more involved here with Big Ball and the Quacken, which also led to me inviting others to workouts. These relationships we have and the invitations we extend to others are important, and we never know how far they’ll end up going.

ANNOUNCEMENTS:
Hardship Hill is coming up