Zippy – Page 4 – F3 Knoxville

Round and Round We Go

December 14, 2022 Kick-Flip

THE SCENE: 42 and clear.
F3 WELCOME & DISCLAIMER: Skipped!
WARM-O-RAMA:

Push the block up
Let the block pull you down
Grady corns
Seal squats
CMU merkins
Stretch OYO 30 seconds

Bear crawl to line 1, 20 merkins then plank. Bernie back

Bear crawl to line 1, 20 merkins, lunge to line 2, Al Gore. Bernie back

Bear crawl to line 1, 20 merkins, lunge to line 2, Al Gore. Crab walk to line 3.

THA THANG:

Grab a block…

16 stations. Perform exercise at the station and move to the next clockwise. Every 2 minutes a timer will sound – when it sounds, run a lap around the house. Remember your location and rep and count! When you return from your lap, pick up where you left off.

Stations were;

20 Heavy lunges (10 each side)
40 Shoulder Presses
30 Heavy LBC
20 Bobby Hurley
40 Triceps
20 BBS with press
20 Thrusters
40 Curls
20 Good mornings
10 Heels to Heaven (4-ct)
10 Burpee jumpovers
25 CMU Swings
20 Heavy Freddy (4-ct)
10 Plyo Merkins (10 each side)
25 Goblet squats
Colt 45

MARY:

PAX choice for the last 2 minutes

CIRCLE OF TRUST/BOM:

When a man has the courage to talk about his struggle, we don’t owe him acceptance. We owe him something far better – alliance. We become his allies in battle. There is zero condemnation – because each one of us has garbage in our heart that we are fighting against. We don’t accept where he is – we challenge him to be better. That is iron sharpening iron.

Proverbs 27:17, “Iron sharpens iron, and one man sharpens another.

Proverbs 27:5-6, “Better is open rebuke than hidden love. Faithful are the wounds of a friend…”

MOLESKIN:

From Tooth Fairy, (paraphrased) It’s hard to be transparent about struggles because society/culture tells us to just ‘man up’. Let’s father our children better than that – so they can grow up to be emotionally vulnerable in a healthy way.

Aye!!

PRAYERS / ANNOUNCEMENTS:

Prayers for Mrs. and Baby Spotter. Praise for Stitch’s mom. Prayers for Shrubbery and Wagon Wheel.

JUCO Circuit

November 23, 2022 Kick-Flip

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 3^rd – sign up!

Up, Down, and Around

November 16, 2022 Stitch

THE SCENE:

Few clouds, 39 Degrees and dry

F3 WELCOME & DISCLAIMER

WARM-O-RAMA:
1. Cherry Pickers (x5), 2. BACF (x10) 3. BACB (x10), 4. SSH (x20), 5. Mountain Climbers – (40 on your own), 6. Toe Merkins (30 OYO)

THA-THANG:

Mosey to the coupon pile with 3 stops for Mary (Boxcutters, Freddie Mercury’s, Flutter kicks).

At the coupon pile, grab a CMU (for some exercises). Will start with 10 burpees and then run a lap around the Physical Plant building. Will lap after each exercise group, so after first lap you will do 20 OHP, lap, etc.

(10) Burpees

(20) OHP

(30) Curls

(40) SSH

(50) Squats

(40) second plank

(30) Tricep Press

(20) Merkins

(10) Upright Rows

Mosey back to COT with 3 stops for (Bear Crawls, Scissor kicks, Imperial Walkers)

COUNT-OFF & NAME-O-RAMA

19 HIMS including RUSH

CIRCLE OF TRUST/BOM:

Thankful to be back after a week + absence. I went to Nashville for a few days to visit my parents. Thought I had avoided the local school bug being gone but it turned out that I caught a case of the flu anyway. It was a very mild case but I did have fever on and off for two days. I worked from home and recovered over the weekend.

While away and as we move into a time of Thanksgiving, I thought about how fortunate I was to have a job that allowed me some flexibility while I was sick. I was thankful to have loving parents to visit, thankful for my kids, and my close friends here in Knoxville. I’m also thankful for the men continuing to lead and encourage here at F3.

1 Thessalonians 1:2-10

In 1st Thessalonians, Chapter 1, Paul is writing to the church there in Thessalonica and gives thanks to them for their work of faith, labor of love, and steadfastness of hope in times of great suffering and persecution. They became examples and encouragement for other Christians in the area and they did this with the “joy of the Holy Spirit”. Paul was thanking God for them. At the end of the chapter, Paul says “you turned to God from idols to serve the living and true God and to wait for his son from heaven, whom he raised from the dead, Jesus who delivers us from the wrath to come.”

In many ways, you guys today are encouraging others with how YOU lead and serve. And I want to thank God for each one of you. You are being an example and positive influence to me and those around you. That makes a difference and it deserves recognition. So take some time to think about that. Think about and be thankful for how God has chosen you to be his sons and how he has called you out to shine light. Remember that as sons we have already been delivered from the wrath to come. Take that reality into the upcoming holiday season. Keep your eyes on Him and you will not only be more thankful for his blessings, but you will also continue in your blessing of others.

Howl

October 26, 2022 Kick-Flip

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;

25 Carolina dry docks
30 O.A.T. Planks (15 each side)
25 4-count flutter kicks
20 Iron Mikes
40 Merkins
20 Doubletap squats
20 mountain climbers
35 LBCs
15 Shoulder taps (4 ct)
30 Imp lunges (15 each side)
25 Star Jacks
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

October 19, 2022 Lil Spice

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