F3 Knoxville

Tag: Taco

Round and round they go…

THE SCENE: Warm and humid
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

  • LBAC, forward/back x10 IC
  • 20 SSH IC
  • 8 ct. body builder x10 IC

THA-THANG: 3 Round Dora (Run small lap between each round)

  • 250 Calf jumps     Partner: Bernie to Scrap Yard, 5 pull-ups
  • 150 Merkins
  • 100 Squats with CMU
  • 200 CMU Bent Row,       Skip for height to Scrap Yard, 10 Iron mikes (1ct)
  • 100 Peter Parker (2ct.)
  • 100 BBS
  • 100 Dry Dock           Skip for distance, 15 dips
  • 100 Squat Jumps
  • 50 Shoulder Taps (4ct)

 

  • Salsa for the winners:
  • 30 LBCs 
  • 30 Plank Jacks (2ct) 
  • 15 WW2 sit-up 
  • 30 OH Press with CMU  
  • 10 burpees 

MARY: Around Circle CMU Hammers. Around the Circle Plank

 

COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
We can all come out here to work on our physical weakness, but we also have weaknesses that we cannot personally overcome. Paul suffered from a “thorn in the flesh” and Christ’s words to him are something we must also apply: 2Cor. 12:9 My grace is sufficient for you, for my power is made perfect in weakness. Paul’s response should be our response: I will boast in my weakness so Christ’s power rests on me.
MOLESKIN:

ANNOUNCEMENTS:

Big Mama Kraken

THE SCENE: 70ish and sunny
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Grab a partner – One person farmer carries while the other reps out the exercise until they get back and then swap.

  • Merkins
  • Squats
  • BBS

THA-THANG:
A classic Kraken but the 8 cones are spread out over a quarter mile loop. Completing one full lap of the Kraken was 2+ miles. Exercises were as follows:

  • Crawl Bear up Mt Crumpet
  • 80 Merkins
  • 80 Iron Mikes
  • 25 Burpees
  • 50 BBS
  • 80 Monkey Humpers
  • 40 V-ups
  • 60 Bobby Hurleys

I think almost everyone completed 1 round or at least came super close.

MARY:

  • Captain Thor
  • Flutter Kicks
  • Hold out plank until the end

COUNT-OFF & NAME-O-RAMA
12 finished it off!
CIRCLE OF TRUST/BOM:
Galatians 6:2

“Carry each other’s burdens, and in this way you will fulfill the law of Christ”

Whether your rich, poor, healthy, unhealthy… all of us face difficulties in life that we cannot handle alone. God calls upon us to help each other carry our burdens. Life would be almost impossible without each other. Look for ways you can help your friends, families, or even strangers.  You may never know what burdens they are carrying.

MOLESKIN:
Insert any personal comments, notes, devotion content, etc.
ANNOUNCEMENTS:
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.

I threw myself a 38th birthday party at the Bomb Shelter…

THE SCENE: Cool and comfortable
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

-15 Little baby arm circles, both directions

-10 Cherry pickers

-20 SSH

THA-THANG:

Partner up. One man does 38 reps, while the other executes the CMU work.

-CMU lift and tricep extension

38 Merkins

-CMU twists

38 Big boys

-Squat and press with CMU

38 WW2’s

-CMU chest press

38 burpees

-CMU curls

38 Dry docks

MARY:
One mile cool off mosey around the park, finish strong with overhead claps and merkins
COUNT-OFF & NAME-O-RAMA
Sake, Tin Man, Snorkel, Neighbor, RadioShack, Moses, Taco, Hammy, Napster, Flash, Pinnochio, Espy, Walk-On, Woodshack
CIRCLE OF TRUST/BOM:

You may not always think about it but you put off an aroma. People around you notice it, be guided by 2 Cor., 15-17 and make your aroma, the thing people notice about you, positive and Christ-like

2 Corinthians 2:15-17 English Standard Version (ESV)

15 For we are the aroma of Christ to God among those who are being saved and among those who are perishing, 16 to one a fragrance from death to death, to the other a fragrance from life to life. Who is sufficient for these things? 17 For we are not, like so many, peddlers of God’s word, but as men of sincerity, as commissioned by God, in the sight of God we speak in Christ.

MOLESKIN:
Insert any personal comments, notes, devotion content, etc.
ANNOUNCEMENTS:
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.

Totem Pole of BOMBS

THE SCENE: Upper 70s and sweaty
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

SSH x 20

Michael Phelps

Jump rope

Tempo Squats x 10 IC

Tempo Merkins x 10 IC

THA-THANG:

Mosey around the fountain to Mt. Crumpet.

Totem pole of BOMBS as so: first exercise then run up and around the tree and back down. First and second exercise then run up and back down. Once BOMBS is spelled start dropping the first exercise, then second etc.

Burpees – 10

X & O – 15

Merkin – 20

BBS – 25

Squat – 30

11s at the scrapyard. Dips and pull-ups.

MARY:
COUNT-OFF & NAME-O-RAMA
19 HIMs
CIRCLE OF TRUST/BOM:

I’ve said this before. I don’t think this is just to teach your son, but things I need to remember myself.

Rules to teach your son:

  1. Never shake a man’s hand sitting down.
  2. Don’t enter a pool by the stairs.
  3. The man at the BBQ Grill is the closest thing to a king.
  4. In a negotiation, never make the first offer.
  5. Request the late check-out.
  6. When entrusted with a secret, keep it.
  7. Hold your heroes to a higher standard.
  8. Return a borrowed car with a full tank of gas.
  9. Play with passion or don’t play at all…
  10. When shaking hands, grip firmly and look them in the eye.
  11. Don’t let a wishbone grow where a backbone should be.
  12. If you need music on the beach, you’re missing the point.
  13. Carry two handkerchiefs. The one in your back pocket is for you. The one in your breast pocket is for her.
  14. You marry the girl, you marry her family.
  15. Be like a duck. Remain calm on the surface and paddle like crazy underneath.
  16. Experience the serenity of traveling alone.
  17. Never be afraid to ask out the best looking girl in the room.
  18. Never turn down a breath mint.
  19. A sport coat is worth 1000 words.
  20. Try writing your own eulogy. Never stop revising.
  21. Thank a veteran. Then make it up to him.
  22. Eat lunch with the new kid.
  23. After writing an angry email, read it carefully. Then delete it.
  24. Ask your mom to play. She won’t let you win.
  25. Manners maketh the man.
  26. Give credit. Take the blame.
  27. Stand up to Bullies. Protect those bullied.
  28. Write down your dreams.
  29. Take time to snuggle your pets, they love you so much and are always happy to see you.
  30. Be confident and humble at the same time.
  31. If ever in doubt, remember whose son you are and REFUSE to just be ordinary!
  32. In all things, give glory to God!

MOLESKIN:
ANNOUNCEMENTS:

Fun, Until it Wasn’t

THE SCENE:
F3 WELCOME & DISCLAIMER

WARM-O-RAMA:

  • Duck Jousting
    • Friendly combat between Pax in the duck walk position. Arms must remain crossing your chest. Bumping, nudging, rubbing and checking are highly encouraged. There is no biting, scratching, standing up or falling over or you are out! Kicking is allowed if you are possibly able to remain in the duck walk position on one leg. Last man to remain on his feet in the duck position is declared the winner.
    • Once your out – Jog in place for the duration of the game.
  • When Animals Attack
    • A game of “tag”. One Pax (“the attacker” or “it”) starts in bear crawl position. All other Pax will be required to crab walk to evade the bear! Using the basketball courts as the boundary. If the crab walk is tagged by the bear, they complete 5 burpees and become a Bear. Game ends when all Pax are bear crawling.

THA-THANG:
“The Greenway 100”. ½ Mile Greenway Loop. Pax will perform 10 reps at each sign for a total of 100 reps:

  • Round 1 – Burpees
    • PAX will A-L-A-R-M for the 6:
      • (20) CMU Shoulder Press
      • (20) Lunge
      • (20) Peter Parkers
      • (20) Rockette Hillbillies
      • (20) Merkins
    • Round 2 – Jumping Squats

Circuit – Pax will then complete as many rounds as possible of:

  • 5 Pull-Ups
  • 10 Bench Jump Overs
  • 15 X’s & O’s
  • 20 Knees to Chest (Ab work on playground bars)

MARY:
Nope!

COUNT-OFF & NAME-O-RAMA:

16 Pax

BOM:

I encourage the men to step up and let me know if they were interested in taking their leadership skills to the next level. I challenged the PAX to let me know if they are interested or wanting to grow our AO and our outreach by expanding into a shared leadership team within the AO.  Please let me know if you would like to be a part of this as i’m compiling a list of HIMs to meet with in the near future to talk through my ideas and envisions.

https://podcasts.apple.com/us/podcast/shared-leadership-q3-1-episode-55-43feet-leadership/id1218921251?i=1000444531019

Q Source – Q3.1 – LEAD RIGHT – SHARED LEADERSHIP
Shared Leadership is a conspiracy to Influence Movement to Advantage 
A conspiracy is an agreement between two or more people to act in harmony toward a common end.

If that common end is an illegal activity (bank robbery for example), then the very act of conspiring to commit the crime is a crime itself—separate and apart from actually committing it. To establish a conspiracy to commit bank robbery, the state need only prove the existence of an agreement between the coconspirators and a single action in furtherance of their plot, like the purchase of a gun. The fact that they never manage to rob the bank, or even walk through its doors, does not diminish their guilt for simply conspiring to do so. The criminal penalty for conspiracy is very severe, typically only a single level lower than the act itself. Thus, if bank robbery is a class A felony, than conspiracy to commit bank robber is a class B felony.

This may seem draconian given that the intended victim is never actually harmed in the manner intended, but it is considered a just and necessary deterrent to the destructive power of men who combine to act in concerted evil. A four-man crew working together is far more likely to possess the range of skills necessary to rob a bank than four men acting individually. By pooling their efforts, they greatly increase their likelihood of success because each man can focus on the proper performance of his particular role rather than trying to do everything at once. Concerted action toward evil ends is a powerfully Disruptive.

But so is concerted action towards Advantage. Men who combine in furtherance of positive Outcomes are far more likely to achieve their common objective than they would be if they acted alone, because the sum of their individual efforts is greatly exceeded by the product of their concerted action. As with a criminal conspiracy, each man is free to focus on the proper performance of his individual role which (if the conspiracy is well formed) will be within his own D2X. A conspiracy of men working together within their individual High Impact Zones to achieve a specific Advantage will have a Dynamic IMPACT on their Community or Organization. Groups seeking Prosperity should encourage men to conspire to Advantage.

MOLESKIN:
There is an energy and fitness level surrounding this PAX that I have not seen in a LONG time…Really looking forward to the future and how these HIMs continue to advance their leadership abilities throughout Blount County and the surrounding areas!

ANNOUNCEMENTS:
Convergence at the Big Ball this Saturday! Don’t miss it if at all possible!!