F3 Knoxville

Tag: Three-Peat

A little leg and sumpin’ else

THE SCENE: Warm and clear at 70 degrees.

F3 WELCOME & DISCLAIMER. Welcome to Fitness Fellowship and Faith, Voluntary, Free, Peer led, not a pro, no knowledge of injuries or fitness considerations, it is each person’s responsibility to be safe and to modify as necessary. Most important, don’t get hurt.

WARM-O-RAMA:  

SSH
Arm circles – small
Imperial walkers
Knox Cherry pickers
Plank
Upward Dog
Downward dog
Indian Run to the coupons – last man does 1 burpee then sprints to the front

THA-THANG:

Carry your coupon through the entire workout. Or use it on the ground to complete exercises like Merkins.

20 Thrusters 20
Lunges (uphill to cones, mosey back)
10 Bonnie Blairs (jumping lunge) (10 Each leg)
Bernies
40 Curls
High knees
20V-ups or modify with 20 LBCs
Lunges
20 Alternating Side Squats
Bernies
20 Grave Diggers (20 each side) (4 count carefully, use your legs)
Butt kicks
10 American Hammers (10 each side)
30 Merkins
20 Flutter kicks with block held high (4 count)

Repeat from the top until the alarm goes off

MARY:

15 minutes of PAX choice, everyone got to choose one, including both FNGs

COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:

What does “Know your limits” mean?
I told a story about playing soccer in a tournament of several games a few weeks ago and the next day mentioned to a Bible Study group that my feet and ankles were very sore from it. Another man in the group said, (somewhat scoldingly) “You gotta know your limits.” His response stuck with me, because he has no clue about me or my “limits”.

So I posed the question at this morning’s COT – What does “Know your limits” mean? The responses from several PAX helped clarify the situation for me. Here are a few insights from the group.
• As a part of living, we are always traversing what appear to be limits as we learn and adjust.
• In order to know your limits, you must explore them and keep them up to date by going and touching them from time to time, because of course they change.
• Consider the source, someone may be giving you advice based on their own limits which could be very bad advice for you.
• Consider the source, and listen, if it is someone who knows you well and they are giving you solid advice from a friend.

The depth of the responses was much greater than I can post here, and I am very grateful that I learn so much from other PAX.

The HIMs at The Project have been a driving force to help me push my limits, shoulder to shoulder. A few months ago, I asked for agreement in prayer to get rid of the nagging fear that I was pushing too much, so that I could enjoy the journey. My fear is gone and I am no longer training “to get slower, slower”, but I am gaining ground. Most encouraging is that I am watching the men around me grow as husbands and HIMs, as well as athletes because they are pushing and evaluating their limits as a natural part of who they are.

My conclusion is that there is no way to “know your limits”, because they are invisible and always changing, so put your confidence in God and your hope in His promises. Maybe it would be better to say, “Know His promises”!

ANNOUNCEMENTS:

Welcome “Breadbowl” and “Wipeout”, previously known as FNGs.

IPC week 3-the Project

THE SCENE: a little warmer than it has been lately (upper 60s)
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
15 SSH, 10 tempo squats, 15 Moroccan night club
THA-THANG:

5 ROUNDS OF:

  • 20 Coupon Presses
  • 20 Burpees
  • 20 Curls
  • 20 V-Ups
  • 20 Goblet Squats
  • 13 Man-Makers
  • 400M Run

One extra 400M run at the end
MARY:
IPC…enough said
COUNT-OFF & NAME-O-RAMA
10 at the Project this morning
CIRCLE OF TRUST/BOM:
“Woe to you, scribes and Pharisees, hypocrites! For you are like whitewashed tombs which on the outside appear beautiful, but inside they are full of dead men’s bones and all uncleanness. So you, too, outwardly appear righteous to men, but inwardly you are full of hypocrisy and lawlessness.” – Matthew 23:27‭-‬28 NASB1995

This is just one of many things that the Pharisees were doing that Jesus teaches against. How often do we do the same things? We are to always be true and never try to act righteous just when we are seen by men. God is always watching! It is He who we should be pleasing. We are to be the same person in all aspects of our lives. We can’t be a truly godly man and be ungodly every where but Church at the same time.

MOLESKIN:
It was nice to share in the misery that is Iron PAX with my brothers!
ANNOUNCEMENTS:

Diligently

THE SCENE:  54 and clear
F3 WELCOME & DISCLAIMER:  Administered
WARM-O-RAMA:  OYO

THA THANG:

IPC Week 2

Line 1: 5 Blockees, then rifle Carry 25 yards to Line 2.

Line 2:  CMU exercise, then farmer carry back to Line 1.

AMRAP for 45 minutes

Line 2 exercises were;

  • 10 We’re Not Worthy
  • 15 Goblet Squat
  • 20 Tricep Extensions
  • 25 CMU Swings
  • 30 Curls

MARY:

None

COUNT-OFF & NAME-O-RAMA

12, including FNG Pleasantville

CIRCLE OF TRUST/BOM:

“Diligently”: adverb.

  1. in a way that is careful and uses a lot of effort.
  2. With conscientious and persistent effort or attention.

In Scripture, we are commanded to diligently teach our children about God and His Word.

Deuteronomy 6:4-7 “Hear, O Israel: The Lord our God, the Lord is one.  You shall love the Lord your God with all your heart and with all your soul and with all your might. And these words that I command you today shall be on your heart. You shall teach them diligently to your children.”

I’ll suggest that the vast majority of the way we “teach” our children is not with words, but through our modeling.  What you think, say, and do will make a profound impression on what your sons and daughters will think, say, and do as they grow into maturity.

Does that mean we put on an act for them?  No. “Your kids learn how to love God by watching how you love God. While you are called to disciple your kids, the call is not to give them a fictitiously polished version of yourself.” (Hat tip to Matt Chandler).  But as HIMs, we must Get Right and put persistent effort or attention toward Living Right and Leading Right.  

Two chapters before the commandment to teach our children diligently, we are commanded to diligently…take care of our own souls.

Deuteronomy 4:9 “Only take care, and keep your soul diligently, lest you forget the things that your eyes have seen, and lest they depart from your heart all the days of your life. Make them known to your children and your children’s children.”

– “It has been said that as goes the family, so goes the world. It can also be said that as goes the father, so goes the family.” Voddie T. Baucham Jr., Family Shepherds: Calling and Equipping Men to Lead Their Homes

“A man cannot give away what he himself does not possess” (Q Source 2.4, Positive Habit Transfer).

MOLESKIN:

IPC Week 2…WOW!

PRAYERS / ANNOUNCEMENTS:

9/24     Kids triathlon (The Project is a race sponsor!)

10/27   Oak Ridge Halloween

11/4     Brolympics

12/2     Knoxville Christmas parade

12/10   Oak Ridge Christmas parade

Restcovery

THE SCENE: Nice, cool, and gloomy
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
1. Run around the parking lot
2. Projectivator
3. Cherry Picker
4. Tempo merkins
5. Tempo squat

THA-THANG:

  1. Draw a card; do number in reps of:
    1. Clubs – LBCs
    2. Spades – Big Boys
    3. Diamonds – Merkins
    4. Hearts – Squats
    5. Joker – 1 burpee (double for each joker; total of 4)
  2. Each PAX takes a turn drawing a card
  3. After each time around the circle, do 13 4-count flutter kicks
  4. Run a lap around the parking lot with burnie, high knees, and butt kicks

MARY:
none

CIRCLE OF TRUST/BOM:
1. Sabbath: what is it?
2. Ten Commandments
3.  New Testament Mark 2: 22-28

ANNOUNCEMENTS:

  1. Family workout this Saturday
  2. Asylum AOQ change tomorrow
  3. 9/11 stair climb next Saturday
  4. Family picnic next Sunday

Shovelflag Handoff at The Project

THE SCENE:  68 and clear – perfect.
F3 WELCOME & DISCLAIMER:  Administered
WARM-O-RAMA:

RFTS/LIH
Willy Mays Hays
Seal squats
Down/up dog
Mountain climbers
Merkins

Mosey to the Friendship Bell
10 lateral box jumps
20 dips
30 derkins

THA THANG:

Dirty MacDeuce
1. 12 Flutter kicks (4 count)
2. 12 Shoulder taps (4 count)
3. 12 Hello dollys
Run a lap.
Repeat x 4

Mosey to K-25 Hill
11s – Burpees and Freddy Mercury (4 count)

Long Bernie up the road

MARY:

Mosey back to the Friendship Bell

Mucho Chesto

Freddy Mercury IC

Another Mucho Chesto

Another Freddy Mercury IC

COUNT-OFF & NAME-O-RAMA

Me and 22 of the best men I know

CIRCLE OF TRUST/BOM:

We showed honor to Erector and acknowledged that The Project exists today because he and others (Rocket, Chaco, Snaggletooth, Samaritan) launched it in February 2019.  What a positive difference it has made in my life – and in the lives of many other men in the Oak Ridge area.  T-Claps, brothers!  Erector led for a while, then Snaggletooth, and it was my joy and honor to lead for a season, and today it was a privilege to pass the flag to a man whom I esteem so highly.

The mission of F3 is to plant, grow, and serve small workout groups of men for the invigoration of male community leadership.  Fitness is not the endgame or the goal.  Your virtuous leadership – in your family, in your work, at your church, in this community – that is the goal of F3.

What makes a man a Leader?  What enables a man to do what a Leader does?

What F3 says it takes to be an effective leader are these four capabilities;

  • Vision – the ability to recognize Advantage and the Movement required to achieve it
  • Articulation – the act of describing his Vision to others
  • Persuasion – the initiation of first Movement
  • Exhortation – A leader is ready to use Exhortation to incentivize his followers

But an Effective Leader is not necessarily a Virtuous Leader. For that, F3 says he must also possess the Leadership Virtues.

  • Candor: graciously telling the hard truth and demanding to hear it from others
  • Commitment: unwavering loyalty to the Group and unflinching determination to accomplish its Mission
  • Consistency: to be unchanging in nature, standard, or effect over time
  • Contentment: stability of emotion engendered by the Consistent pursuit of Joy rather than Happiness
  • Courage: setting aside fear to turn hardship into grace

To Lead Right a person must be both an Effective and Virtuous Leader

We could have a BOM on each one of those capabilities and virtues separately – but I wanted to cover the whole F3 leadership model this morning as an introduction for the man who is accepting the shovelflag.  That dude is the whole package.  He possesses every one of these capabilities and I’ve seen each of the virtues reflected in his life.  Mathlete is going to be an outstanding leader of this group – and I look forward to following his lead and am excited to see where we go!

MOLESKIN:

If he had been there, Baby Chest would have loved the double Mucho Chesto.

Mucho gracias to our visitors from JUCO, Shamrock, and Equalizer – awesome to see you guys!

PRAYERS / ANNOUNCEMENTS:

Prayers for Ribbed’s wife’s healing, for Boy George’s wife’s interview today, for an unnamed F3 brother.