F3 Knoxville

Tag: Swerve

Farmer Carry Dancing Dora

THE SCENE: A cool morning 40s/50s. No wind at all. The Flags were looking a little sad
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
20 SSH, 5 cherry pickers, 6 piano keys, and a Drifter Soccer Warm-up lap (butt kicks, high knees, etc.)
THA-THANG:
Partner Up. One partner farmer carries 2 CMUs to the far end of the Grinder and back. The other alternates between 2 exercises, 20 reps at a time. Switch to 2 new exercises each time the song switches.

  • Squats and Dips
  • Iron Mikes (single ct) and Merkins
  • Good Mornings and Big Boy Situps
  • Pax Roulette for 2 new ones each time.
  • Rinse and Repeat

MARY:
10 Peter Parkers, 20 box cutters, 20 Superman Swims

COUNT-OFF & NAME-O-RAMA
12 PAX. Way to beat that Fartsack gentalmen

CIRCLE OF TRUST/BOM:
Very simple. Just listen. (set a timer for 1 minute to listen quietly). If you’re anything like me, that silence can feel really awkward and it is tempting to fill it up with unimportant jabber. But as leaders, we need to lean into that uncomfortable silence and be available for the people around us. So lead through listening with your family, your work mates, and your neighbors.

MOLESKIN:
N/A

ANNOUNCEMENTS:
Need a couple more guys to commit to helping establish a 2 day a week AO out in Seymour. Talk to Rep Sleepy if you’re interested.

Also, breakfast at drifters will likely be postponed due to family vacation and Easter. So look for it later in the month.

Do Hard Things

THE SCENE: About 60 and really quite lovely

F3 WELCOME & DISCLAIMER


WARM-O-RAMA:
Little of this, Little of that, Michael Phelps, SSH x10

THA-THANG:
Mosey to top of Butter Billy for Butter Billy’s B-yramid:

  • 5 Burpees
  • 5 Burpees, 10 Boxcutters
  • 5 Burpees, 10 Boxcutters, 15 Bobby Hurleys
  • 10 Boxcutters, 15 Bobby Hurleys
  • 15 Bobby Hurleys

Mosey to the top of Mt. Crumpet for Kraken Around the Christmas Tree: 5 cones, do 5 Merkins, 5 Big Boys, 5 Squats then run around the loop and to the next cone, increase rep count by 5 each time to 25.

Mosey to the church parking lot for Catch Me If You Can: Partner up, partner A Bernies around parking lot while partner B does 3 Burpees then runs to catch up. Switch and continue making the loop. (We did about four loops)

MARY:
Circle of Pain: Jog in place and pass burpees around circle, increased to 3

Big Boys x20; Flutter Kicks x20; Overhead Claps x60

Another round of Circle of Pain then LBCs for time

COUNT-OFF & NAME-O-RAMA
Welcome to JustFlys’s 2.0, Pedals

CIRCLE OF TRUST/BOM:

Do Hard Things

All of today’s beatdown was inspired by the CSAUP from a few weeks ago. It was hard to do but in the end very rewarding. I think that is often the truth. When we do hard things we reap the best rewards. This can be something physically challenging like a CSAUP but it also applies to other parts of our lives. We have to be willing to step out and take risks to grow. Maybe that means committing to reading the Bible daily because you don’t like to read anyway. Maybe that means taking that new job or position that will push you to grow. Maybe that means stepping into a leadership position within an organization. Maybe it means treating your wife like Ephesians 5:25 says:

“Husbands, love your wives, as Christ loved the church and gave himself up for her,”

‭‭Whatever it is seek out the hard because that is where we find the greatest growth.

I know the price of success: dedication, hard work, and an unremitting devotion to the things you want to see happen.

— Frank Lloyd Wright

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

ANNOUNCEMENTS:
Breakfast at Drifter’s will be delayed in April due to his family traveling; Flag hand off coming in April as well; Keep eye on Slack for more info

100’s

THE SCENE:  50s and nice
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
5 ssh, 5 hand stand push ups, 5 pull ups/body rows, 5 cherry pickers
THA-THANG:

Mosey to church parking lot.

start at fist barrier.

100 reps of each exercise 

  • Curls
  • Military press
  • Block press + leg hold
  • RDLs

Every 20 reps run to end of parking lot and back

EMOM timer going during workout . Start with 1 burpee.  each min increase by 1 rep . When can’t complete reps in 1 min go back to 1

Mosey back to GS
MARY:
No time
COUNT-OFF & NAME-O-RAMA
CIRCLE OF TRUST/BOM:
“My father didn’t tell me how to live; he lived, and let me watch him do it.”

ANNOUNCEMENTS:
Let’s get together Saturday to watch Tennessee and Michigan

A Little Sword Sharpening

THE SCENE: It was in the 40’s and dry. What more could you want?
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH x 20 (fast count)

Cherry pickers x 7

Oh yeahs/Tie Fighters x 10 (both forwards and backwards)

CMU Bearcrawl/Drag inchworm of death to the far edge of the bathroom.
THA-THANG:
We moseyed to the church parking lot. We, then did a Dora. While one partner did the exercises, the other pax alternated between an overhead CMU carry suicide and a running suicide. The exercises were as follows:

  • 50 Pull the block through Merkins.
  • 100 CMU Big Boys with an American Hammer Twist.
  • 150 Bobby Hurleys.
  • 200 Thrusters.
  • 250 Curls.
  • All pax were on thrusters when recover was called.

MARY:
– Block on Back CMU squats x 10.

– 20 LBCs oyo.

– Opposite leg V-ups.
COUNT-OFF & NAME-O-RAMA
Grouch, Rep Sleepy, Postpone, Nailed It, JustFlys, Radioshack, Drifter, Swerve, and our guest Redwire from a Kansas City AO.
CIRCLE OF TRUST/BOM:
All of Psalm 15, and Psalm 7:12 which says, “If a man does not repent, God will whet his sword; he has bent and readied his bow; he has prepared for him his deadly weapons, making his arrows fiery shafts.”
MOLESKIN:
I talked about a new type of masculinity out there that is disgusting me personally, and I find it super hypocritical. It reminded me of the hypocrisy of the warden in the movie Shawshank Redemption, but the the truth is, I can be just like that guy if I’m not careful or if I get complacent. It’s ok to be a biblical man, and we should pursue biblical masculinity, but that will look different for each of us. Two steps in biblical masculinity that I find reflected in these two sections from the Psalms are this: 1) repent, aka, own your spiritual crap before God and others. It is not enough to acknowledge you did something wrong. You need to take responsibility for your actions, and ask for forgiveness. We are living in a world that encourages blame-shifting and sandbagging your brothers, but we DON’T do that! We own our mistakes here. 2) Tell the truth, even if it hurts you personally. There is much in our culture right now that is spreading convenient lies instead of inconvenient truth. We are to be truth-tellers, and we need to be better than the hypocrites we see in the mirror every morning. The only way to get better and push others to be better is with God’s truth.
ANNOUNCEMENTS:
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.

The Little HIMs that Could

THE SCENE: Clear, calm, and cold (to me).
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Side-straddle hops, little baby arm circles, mosey to find a nice hill.
THA-THANG:
5 workouts at the bottom of the hill, each increase by 10 reps, with the first being 10.  Do one exerceise, then run the hill.  Then do second exercise and so on.  The group does the exercise together.  Once the first HIM completes the exercise, the whole group stops and all run up hill doing a backwards Indian run (front man peels off and runs to the back).  This didn’t really work as I envisioned so we modified the and paired up.  The rest of the workout was completed with partners.  The exercises were:

  • 10 burpees
  • 20 Bobby Hurley’s
  • 30 Mountain Climbers (4 ct)
  • 40 Iron Mikes (single ct)
  • 50 little baby crunches

MARY:
cherry pickers 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:

My son got on a kick where he wanted to read the same book every night.  He kept picking a book about leadership (which is odd for a 4 year old..) so I thought I’d share what I’ve learned by reading it every night for 2 weeks.

The little train was carrying all these wonderful things to the good little boys and girls on the other side of the mountain. She puffed along merrily. Then all of a sudden she stopped with a jerk. She simply could not go on another inch. She tried and she tried but her wheels would not turn.

Here comes a shiny new engine said the funny little clown who jumped out of the train. Let us ask him to help us. So all of the dolls and toys cried out together.

A good leader will rally those around him to work in unity.

Please shiny the engine won’t you pull our train over the mountain? Our engine has broken down and the boys and girls on the other side won’t have any toys to play with or good food to eat unless you help us.

A good leader communicates the purpose of a mission. They “why” behind the work.

The little train and all the dolls and toys were very sad. Cheer up cried the little toy clown. The freight engine is not the only one in the world. Here comes another. He looks very old and tired but a train is a little perhaps he can help us.

A good leader is an encourager and should have a constant supply of optimism.

A good leader can recognize potential in others even when they may not recognize it within themselves. Though one engine was old and another small, the clown saw potential in them.

She tugged and pulled and pulled and tugged and slowly, slowly, slowly they started off. The toy clown jumped aboard and all the dolls and the toy animals began to smile and cheer.

The clown was the last to get back on the train. A good leader put others first.

The book is named after the engine that came into the story the last few pages of the book but the clown was there the whole time and who truly led them over the mountain.

MOLESKIN:
Happy to have Moses back!!!  Indian runs aren’t the best up long hills.
ANNOUNCEMENTS:
Check Slack for info on flag hand-off at Bomb Shelter.  Check Slack for info on getting together to watch March Madness.