F3 Knoxville

Tag: Wagon Wheel

Generosity Requires An Attitude of Gratitude

THE SCENE: 55 and the rain was gone…almost not like the gloom!
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

  • Side Straddle Hops (IC) X 10
  • Cherry Pickers (IC) 4 CT X 10
  • Overhead Claps X 10 (IC)
  • Tempo Squats (IC) 4 CT
  • Hand Release Merkins X 10
  • Mosey

THA-THANG:

CMU Work

  • 20 Overhead Press
  • 20 Tricep Extension
  • 20 Bentover Rows
  • 20 Curls
  • 20 Squats
  • Run around the block
  • Rinse & Repeat

MARY:

  • 20 Hello Dollies
  • 20 Big Boy Situps
  • 20 Flutterkicks
  • 40 LBCs
  • 1 minute plank
  • 20 Pickle Pounders
  • 20 Merkins
  • 20 Squats

COUNT-OFF & NAME-O-RAMA

13 men including Bagger visiting from Atlanta – Bagger is an OG from JUCO and moved 4 four years ago

CIRCLE OF TRUST/BOM:

What is Generosity?  It can be defined as “the virtue of giving good things to others freely and abundantly.” When we think deeply about this definition, three parts stand out clearly. Generosity is giving “good things”, giving “freely”, and giving “abundantly.”

We can deepen our experience of generosity by moving from acts of generosity to cultivating an attitude of generosity. When we embody an attitude of generosity, the good things we share expand out from deep within our hearts as an offering of freedom.

When we practice generosity, the “good things” that we give can take many forms. Certainly, some “things” are tangible items like toys, blankets, and food. Giving material things to help others is both a valuable and needed act of generosity. We can also give things like our time, our talents, and our full presence when we serve.

There is a very important lesson surrounding generosity: everyone connected to generosity wins – the recipient, the giver, and all who learn of it. Generous living is a wonderful way to live!

SHOW UP!!!  By showing up to make other’s loads lighter!

As you grow older, you will discover that you have two hands, one for helping yourself, the other for helping others.  Audrey Hepburn

Matthew 25:40-45 New International Version

40 “The King will reply, ‘Truly I tell you, whatever you did for one of the least of these brothers and sisters of mine, you did for me.’

41 “Then he will say to those on his left, ‘Depart from me, you who are cursed, into the eternal fire prepared for the devil and his angels. 42 For I was hungry and you gave me nothing to eat, I was thirsty and you gave me nothing to drink, 43 I was a stranger and you did not invite me in, I needed clothes and you did not clothe me, I was sick and in prison and you did not look after me.’

44 “They also will answer, ‘Lord, when did we see you hungry or thirsty or a stranger or needing clothes or sick or in prison, and did not help you?’ 45 “He will reply, ‘Truly I tell you, whatever you did not do for one of the least of these, you did not do for me.’

MOLESKIN:

Some of my information I received from All-Pro Dad’s; I’m speaking about “generosity” this Friday to 225 fathers and kids at Hardin Valley Elementary School

ANNOUNCEMENTS:

  • Sign up to Q/VQ
  • Christmas Party at Butterknife’s this weekend
  • Christmas Parade opportunities coming up
  • If you will be JUCO’s point person for Hardship Hill, let Butterknife know

JUCO Circuit

THE SCENE:   25ish and clear.  Perfect for a beatdown.
F3 WELCOME & DISCLAIMER:  Administered
WARM-O-RAMA:

  • Phelps
  • RFTS/LIH
  • Turkey wings
  • Projectivator
  • Grady corns
  • Squatting Grady
  • Merkins
  • Bouncing Y

THA THANG:

Mosey to the big lot.  Sprint across, turning 90 degrees at each line.  (sprint, side shuffle, bernie, side shuffle). Mary at the end.

Mosey to sophomore hill.

  • 10 iron mikes
  • 15 star jacks
  • 20 squats
  • Sprint to the pull-up bars – max pull ups.
  • Sprint to the coupons
  • 20 shoulder presses
  • 25 curls
  • 30 triceps
  • Sprint back the beginning
  • Repeat the circuit

 

Mosey to freshman hill – tip the scale

10 burpees, run up the hill, 10 merkins, run down the hill

9 burpees…11 merkins

8 burpees…12 merkins, etc. until recover is called.

 

Mosey to the docks.

10 carolina dry docks – jump off the dock and run to the other

10 bobby hurleys – jump off the dock and run back to the other.

Repeat a few times.

 

Mosey to the courtyard.  Broad jump the length of grass.  Bear crawl back.  Repeat.

MARY:

Guantanamo

PAX choice

COUNT-OFF & NAME-O-RAMA

Me and 11 of the best men I know.  One 2.0

CIRCLE OF TRUST/BOM:

From Psalm 78, “I will utter dark sayings from of old, things that we have heard and known, that our fathers have told us.  We will not hide them from their children but tell to the coming generation the glorious deeds of the Lord, and His might, and the wonders that He has done.”

The Word this morning was repurposed from this week’s F3 newsletter.  The newsletter talked about how the purpose of F3 is to plant, grow and serve small workout groups for men for the invigoration of YOUR leadership – in your communities, churches, workplaces, and – most importantly – in your home.

Whether or not he intends to, every father is discipling his children to something.  What we want to be doing is discipling them to virtue.  To know the character and instructions of God.

I shared part of my story – how for years I felt like a failure at discipling my family.  I would begin reading them Scripture or a Bible study…then stop when circumstances interrupted our routine or when it no longer “felt right”.  I would pray with them regularly…then have long seasons of drought.  I felt unsure of what exactly I was supposed to be doing – and unqualified to do what I thought family discipleship meant.  In my confusion, I became resentful about the whole thing.  I knew I was not leading my family well but couldn’t find a form and rhythm that felt like it worked.

Can any of you relate?

It’s just a little thing – but what finally clicked for me a few years ago started with a book.  A short story that is meant to be read during the Advent season – one chapter every night.  Our family developed a routine: everyone gets a blanket, a hot drink, and piece of candy, then gathers on the couches in the living room.  I’d read one chapter from the book, Jotham’s Journey.  Each reading also includes a few questions related to the narrative – but also tying in discussions about God, living righteously, and Jesus’s birth.

We enjoyed that time so much, we did not miss a single night during Advent.  And here’s the key…at the end of those 25 straight nights, our family had formed a new habit.  We sustained our rhythm after that Advent season and to this day – five years later – we follow roughly that same pattern almost every evening.

There are a thousand different ways you can intentionally mentor your sons and daughters about the most important things in life.  This is just one thing that worked for me after a hundred other things failed.  Establishing a lasting routine.

If you are, as I was for a loooong time, confused and frustrated with trying to find a routine to lead your family, maybe you’ll try the path that worked for me.  I have five of those books to give away.  There is nothing special about this book – but I’m sentimental about it because of my own experience.  If five men will read them to their families, please take them.  Advent starts on Sunday.  Read it every night with your kids until Christmas.  Work to have a new family habit take root.

It does not have to be profound or complicated.  Read a passage of Scripture – do one of the hundreds of free family studies on the YouVersion Bible app.  Find a way to lead your family in virtue.

MOLESKIN:

If you didn’t get a book and want one, DM me on Slack with your address and I’ll have it shipped to you.   

ANNOUNCEMENTS:

Christmas party at Butterknife’s home Dec 3rd – sign up!

Run and Gun

THE SCENE: 55 and dry
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Side straddle hop in cadence 20
Reach for the Sky and touch your toes
5 burpees on your own
Cherry Pickers
10 tempo merkins
Arm rotations thumbs up in cadence
Reverse thumbs down in cadence
Tempo squats
10 Windmills in cadence
Side straddle hop in cadence 20

THA-THANG:
Mosey around the campus and stop for different core exercises(Flutter Kicks, Freddy Mercuries, Planks, etc)

  • Mosey to Tomo Poke
  • Core exercise at the bottom
  • run stairs
  • Merkins x10 (in perfect form)
  • Mosey around
  • rinse and repeat x 5
  • Mosey to JucoManjaro
  • squats x15
  • Mosey to the dead end go back for the 6
  • Mosey back to the flag

MARY:
Finsihed off with some flutter kicks
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:
The warrior ethos (AKA Jedi Training) consist of 13 pillars: commitment, honor, respect, prepared, faithful, fighter, hungry, humble, lover, teachable, firestarter, truthful, and generous.
Each one is tied to a Bible verse.

The master has failed more times than the inexperienced have ever tried. Let’s learn from our mistakes.

Honor: the 2nd pillar
The verse for this pillar is Romans 12:10

“Be devoted to one another in love. Honor one another above yourselves.”
Romans 12:10

Highest for yourself and others. We should try to out do each other in honor!

Proverbs 18:12 Humility before honor
Pride = Destruction/ Humility = Honor

There’s power in our words. Your belief in your heart creates your reality.

I am… You are what you say you are, so make sure it’s positive! I challenge you guys to try it this week. Remember God‘s on your side and don’t limit Him!
MOLESKIN:
Insert any personal comments, notes, devotion content, etc.
ANNOUNCEMENTS:
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.

Howl

THE SCENE:  Cool, moist, dark
F3 WELCOME & DISCLAIMER:  Administered
WARM-O-RAMA:

  • Phelps
  • LIH
  • Moroccan Nightclub
  • Werewolves
  • O.A.T. Planks
  • Doubletap squats

THA THANG:

Mosey to King College lot for “Toss O’ War”.  Form 2 teams for a competition.  There are two lines of cones separated by 200’, and a 20# medicine ball in the middle.  Perform exercise at your cones, sprint to the ball, and throw it as far as you can toward the other team.  You cannot touch the ball while it is in the air, but once it hits the ground you can stop it.  Play for 5 minutes, then call a winner.  Exercises were;

  1. 25 Carolina dry docks
  2. 30 O.A.T. Planks (15 each side)
  3. 25 4-count flutter kicks
  4. 20 Iron Mikes
  5. 40 Merkins
  6. 20 Doubletap squats
  7. 20 mountain climbers
  8. 35 LBCs
  9. 15 Shoulder taps (4 ct)
  10. 30 Imp lunges (15 each side)
  11. 25 Star Jacks
  12. 15 Donkey Kicks

Mosey to AWW Hill for “Wolves Hunt the Rabbit”.  There are 14 trees going up the hill.  One PAX – the “rabbit” – starts at tree #5 and does 2 burpees per tree, then sprints to the next.  The rest of the PAX – the “wolf pack” start at tree #1 and does 1 burpee per tree and sprint to the next.  Will the wolves catch the rabbit?

Mosey to the steps to nowhere.  One PAX names a core exercise, then sprints to the top of the steps and back.  Continue until all PAX have gone.

2 rounds of Howling Monkeys.  Run back down.

Run back for another round of Toss O’ War.

MARY:

2 minutes left – dealers choice

COUNT-OFF & NAME-O-RAMA

Me and 15 of the best men I know

CIRCLE OF TRUST/BOM:
Wolves are both fierce and tenderhearted.  We should be as well.

  • “The righteous are bold as a lion” (Proverbs 28:1).
  • “Blessed is the one who remains steadfast under trial” (James 1:12).
  • “Be watchful, stand firm in the faith, act like men, be strong” (1 Corinthians 16:13)

When life requires it of you, be ready to spring into action with zealousness – fierceness – intensity! You should be alert, vigilant, fearsomely protective, fiercely loyal to your pack…   Continue to be strong in the ways that count.

But simultaneously…

…be soft in the ways that count.

  • Be tenderhearted with your loved ones (Ephesians 4:32).
  • Show humility.  Have sympathy for those less fortunate.  (1 Peter 3:8)
  • Avoid arguing.  Speak evil of no one.  Be gentle and courteous (Titus 3:2)

Be approachable and relatable for your kids – and be patient with them.  Show affection and make yourself emotionally available to your wife – pamper her.

To be a wolf is to be a fearsome warrior, but it is also to be tender nurturer.  You are called to be both.

MOLESKIN:

Prayers for Wanderer and his father, Solomon

Prayers for Data

Prayers for Booster and his family

Hat tip to Levi Lusko

ANNOUNCEMENTS:

11’s, Diamonds, and Dragons at JUCO

THE SCENE: 35 and clear

F3 WELCOME & DISCLAIMER: administered

WARM-O-RAMA:
SSH IC x 20
Cherry Pickers IC x5
Arm Circles Forward and Back IC x 10 each
Merkins IC x10
Squats IC x10
30 Seconds OYO

THA-THANG:
Mosey to Sophomore hill, stop halfway for some Imperial Walkers, and Bernie to the top of hill.

11’s between the trailers and handrail. Perform burpees at trailers and rows at handrail.

Mosey to quad with some Guardrail led flutter kicks on the way

7 of diamonds at the quad, start with 7 and increase by 7 at each corner (7, 14, 21, 28)

  • Round 1 – squats
  • Round 2 – SSHs (single count)
  • Round 3 – flutter kicks (4-count)

Mosey towards the flag and stop in parking lot for Welsh Dragons.

Mosey to the flag

MARY:
10 reps of Freddy Mercury’s IC

COUNT-OFF & NAME-O-RAMA
8 Bootcampers and 8 RUSHers

CIRCLE OF TRUST/BOM:

From “The System: The Glory and Scandal of Big-Time College Football” by Jeff Benedict and Armen Ketyian

Kyle Van Noy was a top high school football prospect in the state of Nevada in 2008. He was being recruited by LSU, Nebraska, Oregon, UCLA and twenty others. BYU had attempted to contact him, but he wasn’t interested in playing at a university tied to his church.

On April 29, 2008, BYU head football coach , Bronco Mendenhall, stepped into the pulpit to speak at Kyle’s church in Reno, Nevada. Kyle was forced to go by his parents, but was all ears as Coach Mendenhall spoke of the way geese fly in a V formation and that even if one goose fell out of formation, another goose would wait with him until he either died or was able to rejoin the group. Kyle had never heard anyone speak like that, especially a football coach. His interest was piqued.

Throughout the recruitment process, Coach Mendenhall and Kyle developed a deep friendship. Kyle would sometimes call him for advice in various situations he ran into. Despite their friendship, Mendenhall laid out in detail the requirements of the BYU honor code that would be required if Kyle decided to play football at BYU. Despite offers to Oregon, Colorado, UCLA, and Boise State, Kyle eventually settled on BYU, saying “I wanted to play for a coach who cared more about me as a person than a football player.”

Just a few days from National Signing Day in 2009, Kyle called Coach Mendenhall to tell him he had been arrested for drunk driving. Mendehall’s policy prohibited him from offering scholarships to players who weren’t living in compliance with the honor code. He didn’t make exceptions – not even for the best recruits. Mendenhall offered to help Kyle Van Noy find somewhere else to play, but he was insistent that he wanted to play for BYU.

Mendenhall went to his AD and worked out a deal that Kyle could come to BYU, but he would have to sit out the entire 2009 season and go a full year without violating the honor code. Kyle and signed with BYU.

One month later, Kyle had a run in with the police over alcohol consumption but no charges were brought against him. Coach Mendenhall would not find out, but he decided to fly to Provo and confess in person. As he sat in Coach Mendenhall’s office, he told him, “I need help.” Coach Mendehall responded with the following quote from former BYU president Jeffrey R. Holland: “It is the plain and very sobering truth that before great moments, certainly before great spiritual moments, there can come adversity, opposition, and darkness. Life has some of those moments for us, and occasionally they come just as we are approaching an important decision or a significant step in our life.”

Mendenhall looked Kyle in the eye and told him not to worry about the second incident, “That’s why I gave you the one-year plan”, he told him.

Kyle Van Noy sat out the 2009 season and then played linebacker at BYU from 2010-2013. He earned a myriad of honors throughout his time at BYU and was named the All-Independent Defensive Player of the Year his senior year. Kyle Van Noy was picked by the Detroit Lions in the second round of the 2014 NFL Draft and is still in the NFL today after signing with the Los Angeles Chargers in May, 2022.

I don’t where Kyle Van Noy would be if Coach Bronco Mendenhall hadn’t believed in him and given him a second chance. Obviously, he is an immensely gifted athlete that could have thrived on any D1 football roster. However, would he have continued to struggle with things outside of the field like he did in high school? We’ll never know, but the one person who believed in him, Coach Mendenhall, set boundaries and enforced consequences for Kyle’s actions. As a result, he has seen a lot of success in his NFL career that may not have come otherwise.

Who are the people in your life that need you to believe in them? You may not be a head football coach of a national program, but you may be the father of a son who needs to understand what it is to be a man and take responsibility for your actions, what it means to be a true High Impact Man (HIM).

ANNOUNCEMENTS:
Sign up for Brolympics on Nov. 5 hosted by The Asylum