F3 Knoxville

ShamPain Toast at the Asylum

THE SCENE: Mid to upper 50s, sunny, beautiful
F3 WELCOME & DISCLAIMER Check. 
WARM-O-RAMA:

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

– 10 Cherry Pickers (4-ct), in cadence

– 20 Imperial Walkers (4-ct), in Cadence

– Bolt 45s

THA-THANG:

MOSEY to open, low-lying field near north entrance.

SHAMROCK of PAIN!! FOUR (THREE) CORNERS : There will be three sets of cones set up in diamond formations, somewhat reminiscent of a shamrock…  Hmm.  Imagine that.

We will split up and move through the Shamrock of Pain and do the exercises on each cone. Rinse and repeat each leaf.  We did 1/2 the number of reps about 3/4 of the way through to save time.

First “leaf” (Bear Crawl between posts)

    • 10 Burpees
    • 20 Merkins,
    • 20 Carolina Dry Docks

Second “leaf” (Hop between posts)

  • 20 Big Boy Situps
  • 20 American Hammers (4-ct)
  • 20 Hello dollies (4-ct)

Third “leaf” (Lunge between posts)

    • 20 Smurf Jacks
    • 20 Iron Mikes (each pair of legs = 1)
    • 20 Tempo Squats

MOSEY along path adjacent to Northshore to EVEREST

  • EVEREST PYRAMID :
    1. Run 3/4 way up Everest to big tree, at the bottom do the following:
      • 10 Tempo Squats
      • 10 Tempo Squats, 10 Mountain Climbers (each pair of legs = 1)
      • 10 Tempo Squats, 10 Mountain Climbers, 10 Diamond Merkins
      • 10 Mountain Climbers, 10 Diamond Merkins.
      • 10 Diamond Merkins

Go over Everest and Mosey to AO

MARY:

  • Flutter kicks
  • Boat/canoe
  • Ring of Fire Merkins (had to stop after 4 reps because we were out of time)

COUNT-OFF & NAME-O-RAMA
11 Men, including one FNG, Shane (forgot his last name, sorry!) who we named Shakespeare.

CIRCLE OF TRUST/BOM:

Leadership Shamrock .  I read an article in the Harvard Business Review recently about Leadership.  Creating Trust is a critical component of being a leader. The level of trust is the #1 factor for how people rate the effectiveness of a leader.  How can you follow or take direction from someone you can’t trust?  A huge study was performed that looked at data from 360 assessments of 87,000 leaders. The objective was to identify “clusters” of traits that are most often the foundation of trust.  The researchers performed correlations and factor analysis statistical tests on the data to “group” the characteristics that most strongly influence the level of trust in a leader.  There were three primary factors (kind of a “Leadership Shamrock” that can be used to reinforce trust principles similar to how St. Patrick used the shamrock to describe the Holy Trinity) that were commonly grouped as most important for engendering trust among others.

  1. POSITIVE RELATIONSHIPS
  • Stays in touch on the issues and concerns of others.
  • Balances results with concern for others.
  • Generates cooperation between others.
  • Resolves conflict with others.
  • Gives honest feedback in a helpful way.
  1. GOOD JUDGMENT/EXPERTISE (how well informed and knowledgeable you are)
  • They use good judgement when making decisions.
  • Others trust their ideas and opinions.
  • Others seek after their opinions.
  • Their knowledge and expertise make an important contribution to achieving results.
  • Can anticipate and respond quickly to problems.
  1. CONSISTENCY (do they walk their talk and do what they say they will do)
  • Are a role model and set a good example.
  • Honor commitments and keep promises.
  • Follow through on commitments.
  • Are willing to go above and beyond what needs to be done.

Additional take-home messages of the study:

  • You don’t have to be outstanding at all these to be an effective leader, just strong/above average. Being below average in any can destroy trust.
  • RELATIONSHIPS the most important of the three.  Perhaps people understand that leaders can’t know EVERYTHING, and that some inconsistency is to be expected.  But once Positive Relationships are damaged, every other aspect of trust suffers.
  • Think about which of these three you are weakest at, and then work to improve that area.

MOLESKIN:
Prayers for Pusher’s mother, who is very ill.

ANNOUNCEMENTS:
F3 Convergence is the last Saturday of the month.  Sign up on the Calendar!

Dual Route 66

THE SCENE: Mild for February
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

  • SSH IC x 20
  • Cherry Pickers IC x 10
  • Tempo Squats IC x 10
  • Merkins IC x 10
  • Baby Arm Circles (forward & reverse) IC x 12

THA-THANG:

Dual Route 66’s – 22 light poles up the path to the top of Little Baby Hill. When finished with the first set of exercises, run back down the hill back to the first light pole. Rinse and repeat with the next set of exercises.

  1. Merkins and Big Boy Sit Ups
  2. Carolina Dry Docks and Jump Squats
  3. Flutter Kicks (4 ct) and Iron Mikes (4 ct)
  4. Burpees and Hello Dollies (4 ct)

Mosey to the playground for 3 sets of Tricep Dips and Derkins.

MARY:

Just enough time for some Hello Dollies, plank work, and American Hammers.

COUNT-OFF & NAME-O-RAMA
19 HIMs – no FNG’s

CIRCLE OF TRUST/BOM:

With the recent flooding throughout Knoxville, I witnessed a lot of men ready and willing to jump into action to help out their neighbors. Men from our church group helped by digging ditches to divert water away from basements and crawl spaces. When they heard that friends and neighbors were in need, they dropped their Saturday plans and eagerly ran out into the rain to help. It was a great reminder that we as men have a longing to come to the rescue. We want to play the hero, to help others in need, to accomplish great feats in adverse conditions.

On the flip side, we as men are very often reluctant to ask others for help. We tend to wait until the very last minute to reach out to our brothers. We wait until our basements and crawl spaces are already filled with water before we’re willing to ask for help. Even though our brothers are eagerly awaiting the opportunity to jump into action, we attempt to do it ourselves for as long as we can…….until it reaches a point where it’s no longer manageable.

 

 

35’s

THE SCENE: 54 and overcast
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

SSH x 35
BBQ Squats x 10
Baby Arm circles forward x 12
Baby Arm circles backward x 12
THA-THANG:

3 laps – Lap Starts at Blocks run to around ball fields the long way up cardiac then back down to block pile. Bear crawl at second turn of cardiac
Stop 1 – Squat Thrusts
Lap 1 x 10
Lap 2 x 10
Lap 3 x 15
Stop 2 – Big Boys
Lap 1 x 10
Lap 2 x 10
Lap 3 x 15
Stop 3 – Hand Release Mericans
Lap 1 x 10
Lap 2 x 10
Lap 3 x 15
Stop 4 – Man Makers
Lap 1 x 10
Lap 2 x 10
Lap 3 x 15

MARY:
35 Burpees

5 x 20 Captain Thors

COUNT-OFF & NAME-O-RAMA
19
CIRCLE OF TRUST/BOM:
Self Control – It’s not just about saying no to the big things.

ANNOUNCEMENTS:
Hardship Hill and Rusty’s Chili benefit

F3niversary

THE SCENE: Wet, but not raining.  Mild.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

25 SSH
20 Baby Arm Circles Forward & Back
High Knees across parking lot, then mosey back.
Butt Kickers across parking lot, then mosey back.
High Skip across parking lot, then mosey back.
THA-THANG:
Mosey up the little hill, plank for the 6.
20 Merkins
Mosey down the Dragon’s tail. Stop half way for:
20 Merkins
20 BBS
20 Hello Dolly (4ct)
Mosey to end of the tail.
20 Merkins
20 BBS
20 Hello Dolly (4ct)
20 Tempo Squats (low & slow)
Mosey to The Pavilon.
11s Table Rows and Box Jumps/Step ups
Wall sit for the 6 plus slooooow 10 count from 2 PAX.
20 Merkins
20 BBS
20 Hello Dolly (4ct)
20 Tempo Squats (low & slow)
20 Dips
Mosey to the steps
25 Calf raises (4ct)
Mosey to far end of bottom parking lot
20 Merkins
20 BBS
20 Hello Dolly (4ct)
20 Tempo Squats (low & slow)
2 Laps of the Lot, with 3x intermediate sprints.
Mosey to the AO.
MARY:
Outta time. Sorry.
COUNT-OFF & NAME-O-RAMA
9 PAX
CIRCLE OF TRUST/BOM:
It’s as near as dammit one year since I started coming to F3. I never saw myself as someone who set an alarm at 5:00 am, nevermind set a 5:00 am alarm to go workout, yet here I am. Thanks to my F3 brothers for getting me out of bed. For making me accountable and getting me better. Thanks for the 2F lunches and the 3F events. Mostly, thanks for the early morning fellowship.  Here’s to another 12 months.
MOLESKIN:
ANNOUNCEMENTS:

Deck of Chaos

THE SCENE
43 and clear but wet

F3 Welcome & Disclaimer

THE THANG
COP
SSH 4ct x30 IC
Tempo Squats 4ct x15 IC
Tempo Merkins 4ct x15 IC
Imperial Squat Walkers 4xt x15 IC

Line up on curb for the following…
Rocky Balbos x20 IC
BAC Fwd x10 IC
BAC Bkwd x10 IC
Rocky Balbos x20 IC

Line up on the curb.

Deck of Chaos
The deck of cards determines our destiny!
For all suits with a card value of 2-6 = Suicides based on the value of the card.

  • Example: draw a number 4 card (4wo Cone touches): Run to Cone 1, back to Start, run to Cone 2 and back to start. run to Cone 3, back to Start, run to Cone 4, back to start. Done.

For the rest of the deck, perform the number of reps based on the value of the card according to the list below:

  • Face Cards = 15 reps
  • Ace = 21 reps
  • Jokers = run to the top of the hill and back to the curb.

The exercises are as follows:

  • Hearts: Burpees
  • Spades: 4c Squats
  • Clubs: 4ct Flutter Kicks
  • Diamonds: 4ct Merkins

We were just 6 cards shy of finishing the deck, that’s my bad.  Next time will probably stick with single count rather than 4ct on the exercises (except for Flutter Kicks).  That should put the PAX right where we need to be to finish the whole deck

COT
Number off and Name-O-Rama – 30 PAX including 1 FNG – Zillow

BOM
Grit – Grind – Grace

For me, they sum up the mindset a HIM needs to wake with each morning to make sure he takes his DRP and gets better.

  • GRIT – Defined as “courage and resolve; strength of character”, this is the mindset a HIM has to have if he is going to have the impact on the world that he longs for.  Everything starts in the mind.  There will always be 10 reasons to not do what is good and right…GRIT finds that one reason to press forward and makes it happen.
  • GRIND – This is where we do the work to get better.  Where we put GRIT to work.  It’s not enough to think about, we need to get dirty.  It’s not easy, it’s not supposed to be.  The challenge is what fuels growth.  Whether it is physical, mental, relational or spiritual if we are going to get better we MUST put in the work.  The GRIND is where a HIM applies his GRIT to get better and makes his world better for others.
  • GRACE – This final point reminds us that none of us are perfect, that we all need outside help.  No man reaches his full potential alone, no one.  The very life we live is a grace.  No greater display of grace in all of history than Christ on the cross.  The key for a HIMs is to see the GRACE that surrounds him and draw strength from it and then be an agent of grace in the lives of those around him.  GRACE fuels humility, teachability and flexibility, three key attributes of very good leader.  Today we got through by ensuring that the man on our left and right got through.  The Fellowship of Suffering is a extreme grace in our lives that hones us to be the best we can be.  As we both receive and extend grace in every area of life we mature into men of impact.

Every day this week we have an opportunity to exercise GRIT, GRIND and GRACE.  The thing is, no one can force it upon you.  You have to choose it, commit to it and then see it done.  So let’s do this.

Submitted by,
Cap’n Crunch