F3 Knoxville

Tag: Title9

Leaders Eat Last

THE SCENE: 92 and full of sunshine
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
15x Side Straddle Hops, 10x Imperial Walkers, 5x Cherry Pickers, A little bit of this, little bit of that, 10x Rockettes

THA-THANG:

Four Corners

CORNER ONE:  Round 1: 25X CMU Curls, Round 2: 25X CMU Bench Press, Round 3: 20x of Both

CORNER TWO:  Round 1: 20X Freddy Mercury’s (4-count), Round 2: 20X Rocky Balboas, Round 3: 10x of Both

CORNER THREE:  Round 1: 25X CMU Good Mornings, Round 2: 25X CMU Rows, Round 3: 20x of Both

CORNER FOUR:  Round 1: 20X Box Cutters, Round 2: 20X LBCs, Round 3: 10x of Both

With COVID rules, we can’t share CMUs.  So…you get to take it with you.

Mosey to the winding hill. At light pole #1, 10x incline Big Boys, at light pole #2, 10x decline Merkins, alternate to the top, rinse and repeat

Mosey towards the AO. 10x bear crawl, 10x lunges, rise and repeat, empty the tank sprint to the bat box.

MARY:

Freddy Mercury’s,H ello Dollies, American Hammers, Plank

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

Obviously the world has a lot of things going on these days.  A lot of bad things.  A lot of the things people want to see changed.  But, a lot of people want to just snap their fingers and have it all fixed. They want to go to bed one night in a world full of problems, then wake up the next morning with all those problems solved.

This got me thinking about leading during troubled times and one of my favorite books, “Leaders Eat Last”, by Simon Sinek.  In his book he writes:

“Good leadership is like exercise.  We do not see any improvement to our bodies with day-to-day comparisons.  In fact, if we only compare the way our bodies look on a given day to how it looked on the previous day we would think our efforts had been wasted.  It’s only when we compare pictures of ourselves over a period of weeks or months that we can see a stark difference.  The impact of leadership is best judged over time.”

This resonates with me right now.  Because right now the world needs SUSTAINED leadership.  Not quick fix leadership.  Not a few leaders focusing on the next news cycle.  Not a few leaders saying, “Look what I did”   Right now we need millions of leaders.  Leaders who are more concerned with making an impact than they are with making headlines.  Leaders who are focused on making a difference and improving the lives of our fellow human beings.

Sometimes we all want to see a more immediate impact from our efforts.  But, sometimes that’s just not the timeline the world is on.  More often than not we’re part of the timeline where we’re pushing a giant boulder up a mountain.  It’s actually rare to be the one who pushes it over the top.  With it being unlikely that we will get any recognition for our efforts it becomes imperative to remember why we are pushing that boulder up that mountain.

And, to remember that when results come slowly that we cannot give up.  That our efforts have not been wasted.  And, that our leadership is best judged over time.  We have to remember why we are serving as leaders.  We have to remember it’s all to make the world a better place for our fellow human beings.

“Leadership is not a license to do less.  It’s a responsibility to do more.  Leadership takes work.  It takes time and energy.  The effects are not always easily measured and they are not always immediate.  But, leadership is always a commitment to human beings.”  ~ Simon Sinek

MOLESKIN:
Insert any personal comments, notes, devotion content, etc.
ANNOUNCEMENTS:
GROW School / Q101 at AsylumPM Thursday.  CSAUP on Saturday.  Title9’s last post before leaving to Oregon will be July 21st.  We plan to set an AsylumPM attendance record for him.

#2ForTuesday

THE SCENE: Insert info about the weather, etc.

F3 WELCOME & DISCLAIMER

  • Welcome to F3: Fitness/Fellowship/Faith
  • My name is Steam and I’m honored to be your Q this evening. And welcome to #2ForTuesday
  • ANy FNGs?
  • Couple things before we begin:
    • I’m not a professional
    • You’re here on your own volition – aka you’re here on purpose.
    • I don’t know any injuries you may or may not have – so if you need to modify anything we do this evening feel free to do it, but push yourself and the men around you! They deserve it and so do you.
    • I do have water and medical gear in my pack just so everypone is aware – and I will have my phone on me for the duration of the Q.
    • If at any point in time you feel dizzy or overheated – let someone know immediately. We’re gonna watch each other’s 6 and push each other, but safety is #1.
    • And I know that this point has been driven in time and time again – but if you’re not hydrating before you come out here and try and do an intense workout, ideally the day before at the latest, there’s potential that you’re going to be a liability and risk to no other’s safety. So hydrate. This heat doesn’t mess around.


WARM-O-RAMA:

 

  • SSH: 20 x 4 IC
    • #2FT
  • Squat: 15 x 4 IC
    • #2FT
  • Imperial Walker: 10 x 4 IC
    • #2FT
  • Man-Maker: 5 x 4 IC
    • #2FT
  • 10 Motivators (All on a 4 count – except the final count/hops)
    • (1) SSH
    • (2) Half SSH
    • (3) Legs only SSH
    • (4) Hops (1 count)
    • Finished at 2 – killer

THA-THANG:

(mosey to CMU pile)

—Lightpost trail by Pickett’s Charge—

  • Every lightpost for 8 total lightposts = 1 Man-Maker
  • When you get done with your 8th Man-Maker – execute Plank-Ups on a 4 count
  • #2FT –> back up the hill for 8 lightposts – do the same thing

(mosey to CMU pile down the hill)

—CMU Pile—

  • Grab a CMU each
  • Quarter Pounder
    • 25 Curls
      • Sprint to the flag by the pavilion = 1 burpee
      • sprint back
  • 25 chest presses
    • sprint to the flag by the pavilion = 1 burpee
    • sprint back
  • 25 swings
    • sprint to the flag by the pavilion = 1 burpee
    • sprint back
  • 25 1-handed merkins (rotate hands)
    • sprint to the flag by the pavilion = 1 burpee
    • sprint back
  • PAX executes 25 x 4 flutter kicks (x2 for #2FT)
  • PAX executes 10 SSHs on a 4 count

(mosey across the street to Pickett’s Charge hill)

  • 2 lines going all the way up the hill – American Indian run style.

 

  • At the very top – PAX is halted and reminded of “No Man Left Behind – No Man Left the Same” — 10 up/down merkins
  • Mosey back to the AO

MARY:

6 Minutes in Heaven

  • SSH
  • Imperial Walkers
  • Final 4 minutes = work on recovering/breathing/stretching techniques

COUNT-OFF & NAME-O-RAMA

25 PAX

CIRCLE OF TRUST/BOM:

 

  • “Expiration Dates”
    • This is something I want to share because this is a lesson I’ve learned before – I’ve just mislabled it. But I’m going through it right now again and have been able to use discernment to better understand what’s really happening.
    • When you think of an expiration date, let’s say on something in your fridge for example – it’s a prophecy of what’s to come. On this date – this will no longer be in your best interest or be good for you to consume. They’re pretty self explanatory right?
    • The reason for the expiration date is so that it can be removed so something else can take it’s place. Not just anything else – but something that’s good, something that is new and fresh. If I keep milk that’s past it’s expiration date in my fridge, it’s only existing to take up space in my fridge, instead of being replaced with something that’s more lifegiving. And you know what happens when you keep something that’s past it’s expiration date in your fridge? It starts to spread an aroma or an unpleasant smell – thus making the fridge and anyone who opens the fridge that much more aware that something expired is still being housed.
    • But what happens when things don’t have a nice, printed out expiration date right on the front? What do you do then?
    • There are things in life that will become expired without you even knowing it. There are things in your life that will have an expiration date that at the time of purchase you never thought would have an expiration date. But the producer and supplier did.
    • And that’s a hard thing to acknowledge sometimes – when there’s something in your life that’s past it’s expiration date and you can tell. How can you tell? Because of it’s aroma and the way it is affecting other things in your metaphorical fridge (your life). These could be things that are good! These could be things that you don’t want to have an expiration date and you’re looking up at the producer asking why did this have to expire?
    • Because the producer knows something else is coming. The producer knows that sometimes things that we wanted to keep in our fridge had an expiration date from the very beginning and just because they were in our fridge at one point doesn’t mean they were designed to stay there forever.
    • Let me back this up with what I think being a responsible fridge owner that seeks wisdom and discernment looks like – or as we refer to – High Impact Men
    • 1 Corinthians 13:11 — “When I was a child, I talked like a child, I thought like a child, I reasoned like a child. When I became a man, I put the ways of childhood behind me.”
    • It’s hard to recognize some things in your life might have an expiration date. It is. I’ve been there. I’m there right now. But until you remove what has become expired, it’s gonna be really hard for the producer to take you higher.

The Makers of Man aka Man Makers

THE SCENE: The air is THICK, but promising.

F3 WELCOME & DISCLAIMER

  • Welcome to F3: Fitness/Fellowship/Faith
  • My name is Steam and I’m honored to be your Q this morning
  • Couple of things before we begin
    • I’m not a professional
    • You’re here on your own volition
    • I don’t know any injuries you may or may not have, so if you need to modify any of the exercises we do this morning – feel free to do it!
    • But along with that – I’m going to encourage you to push yourselves and push the men around you – you deserve it and so do they.
    • You’re here on purpose this morning. You’re here on purpose.


WARM-O-RAMA:

 

  • SSH: 10 x 4 IC
  • Rockette: 10 x 4 IC 

  • Imperial Walker: 10 x 4 IC 

  • Windmill: 10 x 4 IC
  • Tempo Squat: 10 x 4 IC

THA-THANG:

 

(mosey up to the new walkway)

  • Battle Buddy Up
  1. Dora
    • BB1: Heels to Heaven (4 count ex)
  • BB2: Run to the other parking lot – execute 8 count merkin and run back
  • Each battle buddy will make the run down twice
  • Recover here when you’re done – holding the Al Gore

 

2. The Gauntlet

    • Run to the other parking lot
    • every table = 10 – 8 count body builders together in cadence

(so…..many……Man-Makers…..SO many man-makers. WHY ARE THERE SO MANY TABLES UP THERE?!)

(mosey around to the left American Indian style)

(mosey to the parking lot outside the playground)

3. Quarter Pounder

    • Tops of the parking lot = 25 SSHs on a 1 count
    • Middle of the sides of the parking lot = 25 merkins on a 1 count (down/up)
  • potential for a double quarter pounder

MARY:

  • 25 flutter kicks
  • 25 heels to heaven

10 x 4 SSHs

Worked on breathing/light stretching

COUNT-OFF & NAME-O-RAMA

13 PAX – No FNGs

CIRCLE OF TRUST/BOM:

As I was reading Romans 8:26 I realized how much I constantly and consistently need the Holy Spirit to intercede for me because of groanings too deep for words. My anxiousness for everything going on in the world, my anguish and anger for everything going on in the world. He knows what we need when we don’t have the words.

Then I thought about “running the race.” When you think of running a race, you typically know the end goal or distance. Think about F3 – you know you’re pushing hard until 6:15am or 8am. But when you think of running a spiritual race, THE race – we know how the story ends but not necessarily how long we have to run. We just are told to run – with endurance.

And I thought “What a greater time to run our race as HIM, when we do have a great cloud of witnesses looking to us (Christians, male leadership, etc).

The encouragement is this: Even when we have groanings too deep for words – we’re still called to run the race the most high King has set before us – and to run with endurance. As HIM – you have opportunities to do this everyday in your marriage, relationships, work, spheres of influence.

So give your groanings to the Holy Spirit and allow Him to intercede for you.

And Run. Your. Race.

MOLESKIN:

Romans 8:26 — Likewise the Spirit helps us in our weakness. For we do not know what to pray for as we ought, but the Spirit himself intercedes for us with groanings too deep for words. 

Hebrews 12:1-2 — Therefore, since we are surrounded by so great a cloud of witnesses, let us also lay aside every weight, and which clings so closely, and let us run with endurance the race that is set before us, looking to Jesus, the founder and perfecter of our faith, who for the joy that was set before him endured the cross, despising the shame, and seated at the right hand of the throne of God.

Slow to Judge, Quick to Listen

THE SCENE: Windy, temp about 70 degrees
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
20 Side Straddle Hops.  10 Pinto Twists.  40 Grady Corns.  10 Windmills.  10 Tempo Squats.  Little of This and That.

THA-THANG:
Mosey to northeast corner of Admin Bldg.  From Cone 1 we will run to Cone 2 atend of sidewalk.  From Cone 2, bear crawl to the Cone 3 positioned at sidewalk going to steps of admin bldg.  At Cone 4, on steps do 40 Shin Lifts and 40 Bench Dips.  Then run back on sidewalk to Cone 5 on street.  At Cone 5 do 20 Merkins.  Then Bernie to Cone 6 by stop sign.  At that cone, do 20 Big Boys.  Then go back to Cone 1.  Rinse and repeat two more times.

Mosey on roadway and through parking lot to CMU pile.  Each man takes CMU.  Do 25 each of the following exercises but also sprint to end of parking lot and back after each exercise.  Here are the exercises:

  • Overhead presses
  • Curls
  • Squats
  • Rows

Mosey on grass past dugouts to bottom of Cardiac Hill.  We will go up hill stopping at corners and benches to do exercises.  Here are the exercises:

  • Corner 1:  20 American Hammers (four count)
  • Corner 2:  20 Hello Dollies (four count)
  • Corner 3:  20 Decline Merkins
  • Benches:  20 Bench Dips

Mosey to shady area by northeastern corner of Admin Bldg.  We will do 20 Flutter Kicks and 20 Bicycle Kicks.

Mosey to AO.

COUNT-OFF & NAME-O-RAMA
26 men that included four FNGs:  Sparty (Tony Burkhart), Hermes (Mason Burkhart), Orphan Annie (Dylan Berry) and a Flying EH, Couch Potato (Reginald Williams).
CIRCLE OF TRUST/BOM:
Slow to Judge and Quick to Listen

Our current society is very quick to judge.  A politician makes a statement and the other party immediately attacks it, often taking the statement completely out of context.  Even news stations, which are supposed to give us the truth, are quick to judge.  CNN quickly pounces upon anything Trump says.  Fox News is sure to badmouth Biden.  It is difficult for any public figure to say anything without being judged.  Athletes are considered anti-American for taking the knee during the Pledge of Allegiance or racist for saying they will not join others in taking the knee.  We ourselves tend to blame the “other side” for the “state of affairs” whether that state be the declining economy, the coronavirus numbers, or good ol traffic on the way to our jobs.  We join with friends who are similar in opinion to us so that we can find support and comfort in our criticism of the other side.

The problem is, where does this get us?  How do parties resolve anything when they are so sure to attack and so unlikely to listen?  We cannot give an inch to reasonable comments from the other side because we feel that, in doing so, we would somehow admit that we are wrong.  Well, maybe WE are a little wrong.  Maybe THEY are a little right.  But we refuse to even look to see.  And we lose love and grace in the process.

Doubtfire gave a great message several weeks ago about Forgiveness. He said we need to learn to forgive even if we dislike what the other person has done.  Jesus talked about turning the other cheek to our enemies.  I get the idea that Jesus would also say we should be willing to listen to our enemies.  What do they have to say?  Is there anything reasonable in what they are saying.  And, if it doesn’t seem reasonable, what has happened in that person’s life that leads to their perspective?

Maybe it is too personal to look at the behavior of another human.  Let’s look at the behavior of an animal, a dog. Some of you may have read the book “White Fang” by Jack London.  In the book, a man meets up with a dog that is vicious toward humans.  People have used and abused the dog.  The dog, indeed, is mean.  The man finds the dog when it has been so badly mistreated that it is near to death.  He feeds the dog, talks kindly to it.  He cannot initially get close to the dog because the dog would attack him.  But he slowly, after many weeks, gets closer and finally, touches the dog.  The dog initially reacts with a biting move.  The man is patient.  Many days later he tries again.  The dog growls a low growl while the man keeps his hand there.  The dog both dislikes the touch but also thinks it good.  And as he learns to love the man, he learns to cherish the touch.  The dog gradually changes.  And, because of the love that the man shows him, he finally sees the man as his “Love God.”  An incredible bond forms between the man and this dog that once hated humans.  And, toward the end of the book, the dog saves the lives of the man and his family.

We must learn to listen to others, even our enemies.  We must learn to be quick to listen and slow to judge.  We must hold our tongue with others.  Try to see the perspective of the other.  Maybe there is some truth in what they say, particularly if you see things from their perspective.  You don’t have to fully agree.  But you may find some commonality.  You may find that the “enemy” has hopes, hurts, and dreams just like you.  As Sting once said in a song he wrote, “Maybe the Russians love their children too.”

MOLESKIN:

Prayers for Crispr’s coworker and her husband.  Her husband has a terminal illness and will likely die soon.  Prayer of praise for the birth of Crispr’s niece.  Prayers for family member of Swimmies and Octomom as she has been in labor for over 24 hours and their is concern for the baby.  Prayers for David, a friend of Brick, Sparty and Hermes.  David’s son has been diagnosed with Melanoma.  Prayers for Pusher and his family, particularly his father as the one year anniversary of the death of Pusher’s mother will be this Friday.  Prayer of praise for Title 9 who has been coping with angst regarding an upcoming move to Oregon.  After reporting this last week he has had a sense of calm come over him.

AMRAP-O-RAMA

THE SCENE: Warm, but beautiful, low 80s, partly sunny, less humidity than normal
F3 WELCOME & DISCLAIMER Check!
WARM-O-RAMA:

-20 Side Straddle Hops (4-ct), in cadence

– 10 Windmills (4-ct), in cadence

– 10 Reverse tempo squats (all the way down, then stopping at intervals on the way up)

– 40 Moroccan Nightclubs

– 10 Plank Jacks (4-ct), in Cadence

THA-THANG:

Mosey to Stop Sign to northeast of admin building.  Do 30 seconds of the following 4 exercises, AMRAP.  (and yes, a car drove by RIGHT when we were doing the pickle pounders!)

  1. Plank Jacks
  2. Pickle Pounders
  3. Mountain Climbers
  4. Shoulder Taps

Mosey to CMU pile.  Get a CMU.  Do 30 seconds of the following exercises. AMRAP.  Rinse and Repeat.

  1. Overhead Press
  2. Curls
  3. Rows
  4. Squats

Mosey to Bathrooms.  Do 30 seconds of the following 4 exercises, AMRAP

  1. Froggie Jumps
  2. Lunges
  3. Bobby Hurleys
  4. Smurf Jacks

Mosey to Open Field.

RING OF FIRE!

  • 8 cones are placed in a big circle in the shade of a tree down by the outdoor chapel. Divide up among the cones. Bear Crawl or Lunge between stations. Do 60 seconds of the listed exercise at each cone, then rotate counterclockwise
    • LBCs
    • Squat Jumps
    • Run to the tree about 70 yards away and back.
    • Flutter kicks
    • Carolina Dry Docks
    • Half Burpees (stay in plank, no jump).
    • Hello Dollies
    • Iron Mikes

 

  • Mosey to the new cul-de-sac by the Coliseum. Do 30 seconds of the following 4 exercises.  (we ran out of time before the E2Ks).
  1. Big Boy Situps
  2. American Hammers
  3. E2K Left Side
  4. E2K Right Side

Jail break to the AO.

MARY:
No Time.
COUNT-OFF & NAME-O-RAMA
12 HIMs present and accounted for, including two FNGs, C-6 and Octomom. Virginia Slims needs a tag. Plus two doggies.  They were nice and didn’t bite anyone.

CIRCLE OF TRUST/BOM:

The following is an excerpt from Dr. Martin Luther King’s letter from the Birmingham jail on June 12, 1963. His closing remarks are worth remembering today, almost exactly 57 years later.

“Let us all hope that the dark clouds of racial prejudice will soon pass away and the deep fog of misunderstanding will be lifted from our fear drenched communities, and in some not too distant tomorrow the radiant stars of love and brotherhood will shine over our great nation with all their scintillating beauty.”

As HIMs, I feel we need to be an active part of making the “deep fog of misunderstanding” disperse from the general conversations about the virus, race, and other challenging issues that our society is currently facing.  How can we do that?  I’ve been trying to work on these suggestions.

  1. Hit the mental pause button. The easiest way to fall into a web of misunderstanding is to let emotions get the best of you.  Try to relax, calm down, and really listen.
  2. Use your head. Put yourself into the other’s person’s shoes.  If you’re not sure how to do that, ask them questions that get to the root of why they feel the way they do.
  3. Use your heart. Try to tap into the emotions underlying their point of view.  And be patient when discussing volatile topics.  Really trying to understand where someone is coming from is a unique form of love and caring.  It means that you value them as individuals and aren’t just dismissing their viewpoints, but are rather seeking a depth of understanding that is really connecting with them.

This has to be a two way street.  Try to encourage the other person to meet you in the middle. Otherwise, you’ll just become frustrated that the efforts you are going through aren’t being reciprocated.

MOLESKIN:
Prayers for Lillydipper’s wife as she continues to go through chemo treatments, and praise that they’ve found a surgeon that they both like.  Prayers for Title IX as he prepares for a bit life-changing trip to Oregon to continue schooling in the coming months.  Happy birthday Hooker!
ANNOUNCEMENTS:
Morristown clown car leaving Sat. morning at 5:30 am from the REI off of Papermill.