F3 Knoxville

Tag: Webelo

Sorta like hot yoga

THE SCENE: Felt kinda warm. Sauna-ish. Lot of moisture.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
All 4ct in Cadence: 20 SSH, 15 Knee Taps, 10 Imp Walkers, 5 cherry pickers. 

THA-THANG:
Slingshot to Mount Suckmore: Partner 1 carries 2 CMUs toward mount suckmore. Partner 2 does 10 burpees and then runs to catch partner 1. Switch jobs then rinse and repeat.

At Suckmore: reps are 5, 10, 15, 20, 15, 10, 5 (if you can make it that far). Curls and CMU swings at the bottom. Big Boy Sit-ups and 2ct Knee taps at the top.

MARY:
Run back to AO. At AO Block overhead for 20 4ct Flutter kicks, 20 4ct hello dolly, 20 4ct superman, 20 4ct squats. 

COUNT-OFF & NAME-O-RAMA
11 PAX

CIRCLE OF TRUST/BOM:
3 seemingly unrelated things: My Dad, My Mailbox, and Aristotle.

My Dad. My Dad is a really hard worker, and there were many a day where he was working long hours at a labor intensive job and would come home and put in even more hours of back breaking work on various things around the house to make it so we could live a good life. I’m super grateful and learned more from him and internalized those lessons probably even more than he realizes. For example, I worked all day on a dang mailbox this weekend.

My Mailbox. It seemed like every single step of putting this mailbox together was thwarted in one way or another. Even stuff that used to work kept breaking down and I don’t know why. So I had to problem solve almost every step. And even though I didn’t do it exactly the way my dad would do it, upon reflection, I see a lot of his lessons helping me get the job done and sticking with it until it was finally done.

Aristotle. For all the virtue of my Dad’s work ethic, there were some points where he takes it too far. He still has a hard time turning it off. He often has literal beaver instincts and cannot rest until he’s fix this thing or other and often over fixes it to the Nth degree. That’s why Aristotle comes to mind. He said that ever virtue lies between two vices. There is the vice of slothfulness and then the vice of overworking yourself. There were many times that my Dad lost out on really good family opportunities because he simply couldn’t set aside his work. I find myself slipping into that too. Letting projects so consume me and frustrate me that everyone in the family feels my frustration and can’t have a good time.

I think we all need to take a lesson from these 3 things. 1) perseverance is needed and best learned from those willing to endure suffering with us and for us. 2) use the lessons our parents gave us and pass them down to the benefit of the next generation, even if that means they are simply able to put a mailbox together. 3) find the amount of work and the amount of rest that is appropriate for you, your situation, and your family. Work is important, but it isn’t everything.

MOLESKIN:
Insert any personal comments, notes, devotion content, etc.

ANNOUNCEMENTS:
Don’t forget about the July 2 convergence and the 2.0 workout on June 25 at 8:15am at the Bombshelter.

Speedway Launch

THE SCENE: Upper 50s, a beautiful morning to launch

F3 WELCOME & DISCLAIMER


WARM-O-RAMA:

SSH x 20; Windmill x10; Toe Merkins x10; Tie Fighter x10 (F/B); Tempo Squat x10; Dancing Bear x10

THA-THANG:

Bear Crawl Inch Worm: Partner up and form two lines holding plank, partners at end Bear Crawl to front of line, when both make it to the front the next pair starts.

Bear Brawl: 5 Burpees on each side of small soccer field. Partners take turns putting pressure on shoulders while the other Bear Crawls. Go back and forth 3 times.

Mosey to next field

Squat Totem: Lunge from cone to cone, increase reps by 5 at each cone, 6 total cones

Mosey to another field

Wheelbarrow with partner halfway then switch positions to go the other half. Partner carry halfway then switch for other half. Did this twice.

Mosey to hill at back of fields

11s with Merkins and Big Boys, Bear Crawl up the hill, Mosey down

Mosey to shovel flag

Afterburner:
Overhead Claps IC x50

Seal Claps IC x25

Grady Corn IC x25

MARY:
F3 is not about any one person so we did PAX Roulette

COUNT-OFF & NAME-O-RAMA
21 HIM

CIRCLE OF TRUST/BOM:

Whenever I talk to someone about F3, I always say that it is so much more than a workout. It is truly about all three Fs, Fitness, Fellowship, and Faith.

That first F is the magnet. Every man standing here started coming because they had some fitness goal in mind. Some of us may be elite athletes but most are just men that want to be healthy for our families. My goal when I started was being able to do simple things, like walking up the stairs, without being winded.

That second F is the glue. I knew that I needed others to hold me accountable for me to actually work out. What I didn’t know or expect, is that I needed manly friendships. I thought I was good on friends, but those relationships, for the most part, were only surface deep. Now I have so many men that I can go to when I need help, a listening ear, or just someone to vent my frustration with. The value of the second F is immeasurable.

That third F is the dynamite. F3 defines faith as believing in something greater than yourself. Full disclosure, for me, that is my belief in Jesus Christ. I believe that He lived a sinless life, died on the cross to save us from sin, and rose from the grave to sit at the right hand of God. The thing is though, that those are just words if my actions don’t line up with them. My belief must change the way I treat others, it must influence my decisions, and it should guide my actions. So whatever your faith is make sure it is doing those same things for you because we all are meant to be putting others in front of ourselves.

MOLESKIN:
Excited to see where Speedway goes from here! Thank you to all those that came from other AOs to the launch!

ANNOUNCEMENTS:
Convergence on 7/2 at JUCO, there will be no beatdown at Speedway that day.