F3 Knoxville

Tag: Walt

IPC Preview

THE SCENE: Insert info about the weather, etc.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Insert information about the warmup.
THA-THANG:

Wheel of misfortune

One lap around softball field

Center cone is at edge of infield behind 2nd base

10 thrusters over head carry to cone 1- 25 Derkins, carry block back to center

10 thrusters 25 weighted squats at cone 2

10 thrusters 25 swings at cone 3- Q forgot the Swings card so the pax won and got to skip

10 thrusters 25 blockes cone 4

10 thrusters 25 block press cone 5

10 thrusters 25 Alpos cone 6

Back to start rd complete. Rinse and repeat starting with the run

MARY:

  • Leg Raises-5 4ct IC
  • Heels to Heaven- 5 4ct iC
  • LBC 10 OYO
  • 100’s 25 4ct
  • hamstring stretch
  • little this
  • little that
  • this arm
  • and the other arm

 

COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:

To avoid committing
relationship malpractice with his wife, the HIM focuses on five points of marital Preparedness:

1. Maintenance = Deceleration

. If you think you are maintaining, you are actually Decelerating because there is no Status Quo . That is the myth of the plateau. Thus, the HIM never thinks of maintaining his marriage. He always focuses on Accelerating it.

2. The Culture is a Jester

While the culture purports to embrace marriage it is actually a hinderance to Acceleration. It breaths truthy-sounding lies like my wife is my best friend, and we try every day to meet each other halfway, and we’re pregnant! Why does our culture resort to Oprah Bombs like these when it comes to marriage? Probably because it doesn’t believe that anything so difficult can possibly be so good. The HIM knows the inverse to be true. Virtue takes work–it is the un-Virtuous act that comes easily and “naturally”.

3. There is no Fifty Yard Line

Halfway is not good enough when it comes to the M. It is not a football game where husband and wife meet at the fifty yard line for the coin flip. The HIM must drive the ball the full length of the field and stay in his wife’s red zone, regardless of whether she even breaks the huddle. To the Sad Clown focused on balance and fairness, this seems unfair and out-of-balance. Perhaps, but that’s what Acceleration requires when it comes to the M.

4. Your Wife is not Your Best Friend

She is made for a much higher purpose. There is a pedestal in the life of the HIM that is set out for his wife and there is no room on it for his best buddy

Nor is a marriage a joint-venture within which man and wife have equal and identical roles.

5. Joy Trumps Happiness

Happiness is a transitory positive feeling governed by mere external circumstance. Happiness is a full belly–it goes away when you get hungry again.

Joy cares not whether a man’s belly is full or empty. It requires a long view, well past the toils and triumphs of any given day. The HIM is a Joyful man under any and all circumstances because his vision is cast at a point well beyond the day before him. His focus is on the end and beyond.

Anybody can stay married on a full belly. But it is within the crucible of hunger where the true bond between man and wife is formed.

Marriage is a Team, not a Community. It requires Proximity and purpose to succeed. It transforms a man from a selfish Happiness-junkie into a selfless Joy-seeker. The HIM knows if he fails at his M, nothing else he does will matter.

.
MOLESKIN:
ANNOUNCEMENTS:

Sept 10 beer mile and other field events at Moses. Come out even just to hang. Guaranteed fun.

IPC starts on 8/26. If you don’t know; sign up and then ask what it is. That’s the best way to approach anything with F3.

I told them we’re doing burpees and people showed up

THE SCENE: Beautifully muggy morning.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH, Little Baby Arm Circles, Tempo Squat, Tempo Merkin, Mosey to back part of track.
THA-THANG:
The dissected burpee: Each round you do 20 reps of one part of a burpee followed by a run around the track.  Bernie on the back straight stretch of the track.  The rounds go as follows

  • In and outs: squat down with hands on ground and kick legs out into plank position then back in.
  • 1 lap around track
  • Merkins
  • 1 lap around track
  • Jumps or Bobby Hurley
  • 1 lap around track
  • Burpees
  • 1 lap around track
  • Rinse and repeat

MARY:
cherry pickers, wind mills, little baby crunches 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:
I finished listening to “The Four Hour Workweek” a couple of weeks ago and I remembered I had saved a couple of quotes from the book for a Q.  Fast forward to the night before the beatdown, when I had just found out a vacation I thought I had booked for someone (I’m a travel planner) had actually been canceled due to an error on my part and they are traveling in a little over a month. Well the hotel they had is no longer available.  I felt sick and lost sleep over this.  I finally decided there was nothing else I could do that night so I had to prepare for my Q.  I looked up the quotes I saved and of course they both were about making mistakes.

“There are 2 types of mistakes.  Mistakes of ambition and mistakes of sloth.  The first is the result of a decision to act, to do something….  The second is the result of a decision of sloth.  To not do something.  Where we refuse to do something out of fear.”

“Only those who are asleep make no mistakes”

Ingvar Kamprad ~ founder of Ikea

Don’t fear making mistakes.  Own them.  Learn from them.  Give yourself grace.

And in case you were wondering: Fortunately the family was very kind and gracious toward me.  They found another option and I tried to make up for it by throwing in a VIP experience on me.  Things probably would have been fine without adding on the VIP experience but I felt it was the right thing to do

MOLESKIN:
Insert any personal comments, notes, devotion content, etc.
ANNOUNCEMENTS:
Men’s Meating 8/20, Run with Hope 8/20, Beer Mile 9/10

Arsenal 8/1

I THE SCENE: Pleasant morning overall.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSHx10
THA-THANG:
Mosey to landing strip, starting by pavilion. Perform following exercises, starting with 2 reps the first round, 4 the second, 6 the third, etc

  • Merkins at pavilion
  • Step ups at park benches
  • BBS at bridge

Went until lead member of PAX finished round with 20 reps
MARY:
OYO abs until 6 finished. Then Al Gore for time (about 1 minute)
COUNT-OFF & NAME-O-RAMA
8 HIMs, 2 2.0s, Knight Owl and Slugger
CIRCLE OF TRUST/BOM:
“A LEADER IS BEST
WHEN PEOPLE BARELY
KNOW HE EXISTS,
WHEN HIS WORK IS
DONE, HIS AIM
FULFILLED, THEY
WILL SAY: WE DID
IT OURSELVES.” -LAO TZU
MOLESKIN:
Insert any personal comments, notes, devotion content, etc.
ANNOUNCEMENTS:
Work day Saturday for cerebral palsy center

Laying Our Cards On The Table

THE SCENE: Pleasant for late July

F3 WELCOME & DISCLAIMER


WARM-O-RAMA:
Motivators from 5 to 1; Mosey to the Oval Office

THA-THANG:
Each PAX draws a card and does the corresponding exercises. Keep drawing cards until time is called, reshuffle deck if necessary

  • 2-5 – Splash Mountain x number drawn
  • 6 – Two cone shuttle run
  • 7 – Three cone shuttle run
  • 8 – Four cone shuttle run
  • 9 – Five cone shuttle run
  • 10 – Burpees x20
  • Jack – BBSU x25
  • Queen – Ballerina Squats x25
  • King – Merkins x25
  • Ace – Iron Rocket x20

I was regretting the Iron Rockets after the fourth time I drew an Ace.

MARY:
Baby Weight suggested we do the After burner on the way back to the Grinder

Afterburner (Overhead Claps x50; Seal Claps x25; Grady Corn x25),  Flutter Kicks x20

COUNT-OFF & NAME-O-RAMA
9 HIM and 1 2.0
CIRCLE OF TRUST/BOM:

“And we urge you, brothers, admonish the idle, encourage the fainthearted, help the weak, be patient with them all. See that no one repays anyone evil for evil, but always seek to do good to one another and to everyone. Rejoice always, pray without ceasing, give thanks in all circumstances; for this is the will of God in Christ Jesus for you. Do not quench the Spirit. Do not despise prophecies, but test everything; hold fast what is good. Abstain from every form of evil.”

‭‭1 Thessalonians‬ ‭5:14-22‬

“Brothers, if anyone is caught in any transgression, you who are spiritual should restore him in a spirit of gentleness. Keep watch on yourself, lest you too be tempted. Bear one another’s burdens, and so fulfill the law of Christ. For if anyone thinks he is something, when he is nothing, he deceives himself.”

‭‭Galatians‬ ‭6:1-3‬

We need men that have free reign to do all these things that Paul mentions in our lives. When we try to live alone, we will fail and end up in the ditch because we have no guardrails to keep us on the path. This is the basic concept of what F3 calls the Shieldlock. It is a group of 3-4 men that have made the dedication to be held accountable by one another. They have made the promise to be 100% honest about their struggles. They have made the commitment to see each other regularly outside of the gloom. We each need this in our life, the question now is: Are you willing to have it? My cards are on the table, I am calling myself out. I know my need in this area, what about you?

MOLESKIN:
Prayers for DonJ’s dad and stepmom who both have surgery next week

ANNOUNCEMENTS:
8/6 – Workday at Cerebral Palsy Center

8/20 – Race for Hope Resource Center, Shenanigans from the Speedway is putting together a team

8/20 – Men’s Meeting at Mount Olive Baptist in South Knoxville. Let Swerve or Rep Sleepy know if you are coming by 8/9

Helen’s Twisted Sister Returns

THE SCENE: 80 and sloppy from the start.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Mosey towards Oval Office with warm-up movements along the way.
Hold Air Squat while Veep took his time climbing out of his vehicle that showed up at 5:30

1st Stop – Some SSH While Swerve Figured Out the lights on the new whip
2nd Stop – A few Tempo Squats
3rd Stop – Some Tempo Merkins
4th Stop – Walking Lunges to Stop Sign and Back

THA-THANG:
Helen’s Twisted F3 Sister:
3 Rounds (for time):

  • 400 Meter Run
  • 30 CMU Swings
  • 15 CMU Thrusters

Abs for the 6:
Rinse & Repeat for the 6

  • 5 V-Ups
  • 10 Peter Parkers
  • 15 BBS
  • 20 Ankle Touches

6 Up Continue Work:
Rinse & Repeat 4 Time:

  • 5 Burpees
  • 5 Jumping Air Squats
  • 5 Walking Lunges
  • Run 200 Meter

MARY:
Got the Mary in while waiting for the 6 to finish up with Helen
COUNT-OFF & NAME-O-RAMA
6 Men Put in Full Effort
CIRCLE OF TRUST/BOM:
Always put forth YOUR best. No need to compare to others, you know if your putting in the effort to succeed.
MOLESKIN:
Galatians 6:3-5
If you think you are better than others, when you really aren’t, you are wrong. Do your own work well, and then you have something to be proud of. But don’t compare yourself with others. We each must carry our own load.
ANNOUNCEMENTS:
AO Q Flag Handoff Saturday 7/30/22 This weekend!
Work Day Cerebral Palsy Center 8/6/22
Men’s Meating on 8/20/22 6pm Mount Olive Baptist Church
Moses Beer Mile 9/10/22