A Little Fellow Follows Me

Gentlemen,

I came across this poem a few years ago and it has stuck with me ever since. I’d like to share it with you all now:

A careful man I want to be — 
a little fellow follows me. 
I do not dare to go astray, 
for fear he’ll go the self-same way. 
I cannot once escape his eyes. 
Whatever he sees me do he tries. 
Like me he says he’s going to be — 
that little chap who follows me… 
He knows that I am big and fine —
And believes in every word of mine. 
The base in me he must not see — 
that little chap who follows me… 
But after all it’s easier,
that brighter road to climb, 
With little hands behind me — 
to push me all the time. 
And I reckon I’m a better man 
than what I used to be… 
Because I have this lad at home 
who thinks the world of me. 
-Rev. Claude Wisdom White

As the father of a young boy, this sentiment hit hard. A tiny human full of life and curiosity looks to me to discover how the world works and how we should conduct ourselves in it. He watches and mirrors every move I make, learns from every personal interaction I have, and (scariest of all) listens to every word I speak. He is there all the time measuring the statements I make against the actions I take and that scares the daylights out of me.

Gentlemen, this sentiment leads me to my leadership theme for this month: Lead by Example. Those of us who are fathers know this idea very well. Our children will see us as the paragon of humanity and work their whole young lives to imitate us both consciously and subconsciously. Those of us who have yet to become fathers see this at work in the lives of those who have led us well and in the reflections of those whom we are tasked to lead. It’s an idea echoed in one of F3’s Q-ing standards: “If you can’t do it, don’t Q it”. Leading by example is the single most important characteristic of any leader. It should always be kept top of mind for us as we train our leadership abilities.

My son has watched my evolution from the sad clown state to that of one who actually cares about what he does with his life and his body. He has seen me go from a guy who wakes up late, rushes into work at the last minute, and spends his life drowning in a mixture of video games and self-pity to a man who is up before the sun, pushing his body to grow, and training both my mind and the minds of my family. He has come to admire this transformation and desired to push himself to do the same. The most exciting evidence of this exampled leadership is in his most recent request: “Dad, if I wake up early can I work out with you too?” It’s been 2 months now and this tiny human of 10 years has woken up (on his own) at 4:30 every morning to hit the ground outside in the cold, wet, dark of the morning by 5 to warm up. Some days he loves it and can’t get enough. Others, like this icy, rainy morning, he grimaces and forces himself through it. But the most amazing thing I’ve witnessed is the fact I have not had to push him once. He has seen my constant example and has begun holding himself to the same standard. This is a reflections of Plato’s insight, “The best way of training the young is to train yourself at the same time; not to admonish them, but to be seen never doing that of which you would admonish them”.

This is the core of being a leader. Lead yourself first. Build yourself in all facets through unmitigated daily discipline. Spend every day holding yourself to the highest standard at work, around friends, and with your family. Those who lead you will take note and push themselves to be greater because of it. Those who follow you will admire this discipline and be mentored by your actions. Take that brighter road to climb. Do not dare to go astray. Develop unmitigated daily discipline in all things. And always remember, somewhere, there is a little fellow who follows you.

-Reveille

Comrade coupons

~12 C and lost some gloom due to silly American fall back from daylight savings time.  YHC Porcelain QIC.  PAX: BnB, Crab Legs, Pumpkin Spice, Crawl Space, Right Said, TK, Hi-viz, Shadow, ABC, Reveille, Minnow Tank, Bad boy, Cunning Linguist.

Scared off a random park lurker again off loading multiple coupons from my own suspicious vehicle.  Coupons to be moved throughout this workout were: 25 kg kb, 12 kg kb, 9 kg large medicine ball, 2×7 kg dumbbells, and 2×20 liter buckets full of sand weighing around 32 kg each.  Disclaimer with Crawl Space rolling in hot.  Started some rock and roll music and a mosey to the rear of great Greek communist temple.

warmarama: 30xssh, 12xwmhs, 10xslow and low squats, 10xslow and low merkins

the thang: hope everyone got out to vote yesterday.  11/7 was a big day for regimes that would love to see our democratic constitutional republic fail.  On this day, Comrade Lenin completed the Bolshevik overthrow of the Russian monarchy in 1917 and Comrade Mao  proclaimed the People’s “Republic” of China in 1931.  Thus we would share our coupons in a five group circuit.  Note with some different movements going on YHC had to move groups closer for guidance.

Stations:

1-the time farmers carry of the 2 buckets up the stairs one by one, waiting=burpees

2-10×55# kb swings, waiting=LT Dan

3-10xmanmakers with 15# dumbbells, waiting=squats

4-10×35# single arm kb swings, waiting=squats

5-20# medicine ball chest passes

2 rotations were all we had time for.  Moleskin: my Bluetooth range on the speaker is weak.  However, we may have attracted some new recruits from those dirty capitalists of camp gladiator including their dog that joined us for keep away with the medicine ball.  Mosey return to front of Parthenon.

Mary: despite my unclear instructions we managed to make a circle with Reveille holding the medicine ball.  Did one rotation around the circle doing American hammers passing the medicine ball until everyone got 5 reps with it.  Finished Mary with 10 lbcs.

COT- Pumpkin Spice stepped up to VQ.  TK gave a great sixth man fun fact about his research lab’s work on colitis.  Yes, I know the shitty problem joke was cheap but I really didn’t recognize the disease.

Veterans Day is Sunday.  Being a vet I just ask everyone to thank a vet that they know on that day and just have fun talking with them.

Honored to lead y’all.  Just pray for further peace and love in this world and thank those that have given much more than me to make this country great.

WHALE’S VAGINA 3.0 at DETENTION

PAX
Ludwig van Osh Kosh, PSL, Yard Sale, CAPSLOCK, Dr. Smartt, Edible Arrangement, Vegemite, Brother at Law, Too Tall, Dupree, Dilly Dilly, Dine N Dash, Boy Band, TampaLibra, White Russian,  , CCR (QIC)

Conditions were damp and a little chilly, much like what I believe the conditions inside a Whale’s Vagina are. Quick disclaimer and off we went on a little mosey down Hogan and over the Crievewood Baptist parking lot.

WOR
SHH x20 IC
Willie Mays Hayes x10IC
Good mornings x10 IC
Little Baby Arm Circle Forward x10 IC
Baby Seal Claps x10IC
Slow and low merkins x10 IC
Mountain Climbers x10 IC
HOP KIX X19 IC!!

THANG
Time to get down to business…

WOR (already done)
Humpers – 10 humpers of your choosing at the bottom, run to the next four islands with 10 humpers at each island, run backward to the driveway, 10 more humpers, run backward to the top, 10 more humpers.  70 total humpers.  Indeterminate amount of fun.  Mosey back to parking lot.
Atomic Broad Jumps – Ever so slightly different than Burpee Broad Jumps (in name only). We did these back and forth across the parking lot with WWVI situps (ask Vegemite if you want info on WWVI situps) for the 6.
Lap around the new baseball/ADA path and down to the pavilion for some
Elevens – Simple.  Merkins and Squats.  2 burpee speed bump at mid-court added some difficulty.  Effective.
Sumo Squats – Like, Greasetrap deep squats x25 oyo

Various Exercises – Started by D’Mish in Whale’s Vag 1.0, improved upon yet again today.  PAX scatter and listed to me tell them what to do.
AMRAP – 60 seconds of good solid merkins
Gorilla Humpers – 50 humpers OYO
Incline Merkins – Find a bench…x15 oyo. SSH for the 6.  X10 OYO SSH for the 6.  X5 OYO, SSH for the 6
Nelson Mandelas – There was no obligatory terrorist chatter from Yard Sale today!  10 OYO and then 5 more OYO.  These really suck…just ask Yard Sale.  Off we all went on a reverse lap back to the parking lot.
Atomic Broad Jumps – Ever so slightly different than Burpee Broad Jumps (in name only). We did these back and forth across the parking lot with WWI situps for the 6.

MARY
Flutter kicks x20 IC, Boxcutters x20 IC and a 60 second high plank.  A final 5 burpees followed by 5 good mornings OYO and we were done.

COT/BOM

BULLHORN
Go vote.  See CAPSLOCK for any details regarding police oversight board.

MOLESKINE
Always great to bring back the Whale’s Vagina. For those that don’t know, I was born and raised inside the Whale’s Vagina (San Diego) which was the original inspiration for the workout. Continued prayers for Olin Mills’ dad, Vegemite and his wife and all those in need.

Until the next time,

CCR

The Pound is Launched

iPhone 7 front facing camera not all that good in the dark

Nolensville’s newest, freshest AO, The Pound, got off to a solid start with a Tebow-led Elite 11 wannabe QB camp. 3rd Degree, Altidore, Show Me, Nimbus, Stats, Barney Fievel, Typo+, Creeper, HushPuppy, Pocahontas, and Tebow were present.

Warmup
Jog to soccer fields – thanks to whoever turned on the lights
SSH x 25
GMs x 10
Inchworms x 5
BACs x 10 + 10
Huggers x 10
WMH
Lunge stretch
Squats x 10
SSH x 10

Workout
Soccer field trudge – down and back:
Duck Walk / Merkins – down
Partner 1 – duck walk until partner 2 tags in, then merkins
Partner 2 – 15 merkins, then run and tag in to duck walk
Lt. Dans / Burpees – back
Partner 1 – walking Lt. Dans until partner 2 tags in, then burpees
Partner 2 – 10 burpees, then run and tag in for Lt. Dans

Mosey to Mill Creek Brewery parking lot for happy hour

11s – mountain climbers (x2) / iron mikes (x2) with run in between sets
Plank merry-go-round

Barney came through with the coffeeteria

Thanks to everyone for coming out and helping launch another opportunity to get better. Thanks to Stats and Altidore for the flag.
And, finally, Nolensville swag has arrived (online)! Thanks to TVGuide and 3rdDegree for producing. Order by Nov. 8 – go here to get all swagged up:
https://f3.mudgear.com/products/f3-nolensville-broken-wheel-pre-order

SYITG,
Tebow

Resume Virtues vs Eulogy Virtues

As I was reading an obituary today, I reminded that I still haven’t seen “proficient at Excel”, “knew his way around a CRM” or “put together one of the best P&L sheets I’ve ever seen” in an obituary byline. Obituaries are saved for things that we really remember people for. What was the difference they made? How did they serve? How did they take care of those in their care?

As a leader, what are you focusing on today in terms of what you will be remembered by? How will you make a difference, even if it’s small, in the life of someone today? How will you make people feel today that are under your care? How will you find a way to serve those that you are leading?

This is not to say that as a manager or a leader, you shouldn’t be expecting the very best out of people in terms of their expectations or behaviors. But are you expecting the best because of how it reflects on you OR are you expecting the best because you can help someone achieve their goals?

The author David Brooks has an article that explores just this topic. The résumé virtues are the skills you bring to the marketplace. The eulogy virtues are the ones that are talked about at your funeral — whether you were kind, brave, honest or faithful. Were you capable of deep love?

As a leader, I’d invite you to read this article today and think about how you can better cultivate eulogy virtues.

Blimpies

QIC: Iditarod
PAX: CDL, Yosef, Noble Virus, Iditarod
You can tell “cold” has made its impression on the F3 Murfreesboro PAX. 4 Red Pillers showed up to get better or at least keep from getting worse.
WOR:
2 Laps
GMs x 10 IC
Daisy Pickers x 10 IC
WMH x 10 IC
BAC x 10 IC
BACR x 10 IC

The Thang:
B.L.I.M.P.S. and Mosey
5 sets of BLIMPS in Various parking lots around downtown Murfreesboro wit Moseying in between.
Burpees x 5
Lunges x 10 each leg
Imperial Walkers x 15
Merkins x 20
Plank Jacks x 25
Squats x 30
Pax performed to perfection except the two sets in which all pax forgot what imperial walkers were and performed Hillbillies. Mr. Roboto, Schnitzel, Scraps, Aristotle, Nuggets, Ace, NPR, and G-String were all mentioned and discussed during mumble chatter but not in attendance. Also discuseed whether or not Blimpie restaurants still existed IRL or just in gas stations.

MARY: 1 Minute of Crunches

COT/Prayer

The Forge 10/20/2018 – Love Thy Neighbor and Swamp Bears

15 PAX came together in the gloom, welcomed the sunrise, and got a little stronger. Pax in attendance included: Barney Fievel (Q), Numbtucks, 3rd Degree, Sterno, Creeper, Mursa, Hushpuppy, Costa Rica, Cheese Whiz, Ragdoll, Sprinkles, Netflix, Pocahontas, Stats, and Little Miss Piggy

Long mosey around outside perimeter fence of football field. Various comments were made about how people that run marathons are over achievers and generally suck. Haters gonna hate.

Disclaimer

Warm Up:

20 SSH, 30 seconds Good Mornings OYO, 30 seconds WMH OYO. Other various stretches Barney called out.

Stop by Barney’s beautiful black truck and pick up your coupon (20 pounds).

Thang 1: Love Thy Neighbor

PAX took 10 seconds to partner up. 4 exercises with an assigned number of reps (below) must be completed as a 2-man group. One PAX begins assigned exercise while other PAX jogs out to the predesignated marker (about 75 yards). That PAX jogs back to partner performing exercise and picks up where they left off. Repeat until assigned number of reps of each exercise are completed. How much do you love your neighbor? Enough to pick up the pace on that jog back and “relieve” him?!

Exercises were:

  • 60 Blockees (coupon burpees)
  • 80 Block Merkins
  • 100 Block Squats
  • 120 Block American Hammers

Thang 2: Swamp Bears (11’s)

An old favorite, 11’s. PAX line up on the short side of the parking lot. Two exercises are Ginuwines with coupons and WWIs. Bear crawl across the parking lot is mode of transportation.  40 yard bear crawls between exercises kept us from finishing on time. Next time.

Mary

Barney led the group in some yoga stretches, toe touches, and other various stretches. Flexibility is power!

CoT

Announcements: 

  • Tuesday, October 23rd – Double Virgin Co-Q by Ragdoll and Cheeze Whiz
    • Let’s all come out and support these guys!
  • Thursday, October 25th – New AO Launch – The Pound
    • This makes the third AO for the Nolensville F3 group since we started 6 months ago. Excellent work, guys!
  • Saturday, October 27th – Boos and Booze Party at Netflix’s house
    • 7:30pm-??? – Adults only please. Look to Slack for address and more details from Netflix.

2 Timothy 1:7 – For God has not given us a spirit of timidity, but of power and love and discipline.

“How’s Your Heart?”

How’s Your Heart and Leadership

I know. Men don’t typically ask that question. It’s usually saved for the girls over tea at the Puffy Muffin. However, I think when asked from a man to another man, it shows true leadership.

I’m (T-Cell) in the midst of a job transition. And my fellow job-transitioner, Bagger Vance, called me last week to ask me this question. His first question wasn’t, “What the heck are you going to do next?” or giving me advice on what I should or shouldn’t be doing during this time, it was simply, how are you doing? And not a “don’t answer fine”, but really doing.

This was a tough question for two reasons. First, as men, we typically leave the heart stuff to women and we don’t let ourselves go deep with other men. By Sims asking me the question, he becomes implicated. He can’t dissociate from the outcome of the question. If my answer is, “I’m hurting man. I need help”, Sims has to act. This question from Sims showed true leadership. Sims knew that there could be implications from his asking and he wasn’t afraid of the challenge that may await on the other side of my answer.

Second, it’s a tough question for me. When he asked, I was just a day into not having an office to go into and we were moving, so things were still “busy”. And truly, I had not had time to process the change. However, as days would pass and the busyness subsides, my “new normal” changes. Am I anxious? Nervous? Fearful? Depressed? Because Sims asked this question, I now have to be cognizant of my feelings and address them. I can’t hide or medicate. A leader asks questions of other’s that contribute to the flourishing of others.

What did I learn or what lessons were affirmed through Sim’s question?

Leaders care about someone else’s flourishing more than their own.

Leaders ask hard questions.

Leaders aren’t afraid to step into hard situations.

Leaders care.

Leaders listen.

I’m grateful for a friend like Sims and his leadership in my own life and the lives of those in F3.

How can you exhibit these traits of a leader in your interactions today? 

 

Nobel Virus Bday Q

Q: Nobel Virus for his 28th

Pax: Aristotle, Iditarod, Scraps, Yosef

Warmup: Mosey, side shuffle, politicians, Hillbillies, imperial Walkers, Daisy pickers, side straddle hops all x11

Indian Run to playground
Bear crawl steps, plank and wait at top, crawl Bear back down the steps.
11’s- merkens and squats across the parking lot
Burpee up downs- each pax(5) called the down 4 times
Lunge back up the path.
Indian Run back to MMC, person in the back dropped for 5 merkens
Partnered up, 100 lbc’s and 150 overhead arm claps, alternated while partner ran sprints
Circle of Fire

CoT, BoM.

The Forge – 9/29/18

16 PAX challenged themselves this morning. Pax in attendance included:Barney Fievel (Q), Numbtucks, Soccer Mom, Cheese Whiz, Ragdoll, Show Me, Sprinkles, Mic Drop, Netflix, Quickie, Pocahontas, Typo+, Stats, Ned Ryerson, Little Miss Piggy, Lovie (FNG)

Long mosey around outside perimeter fence of football field.

Stop by Barney’s beautiful black truck and pick up your coupon (20 pounds).

Disclaimer

Warm Up:

15 SSH, 30 seconds Good Mornings OYO, 30 seconds WMH OYO. Other various stretches Barney called out.

Thang 1: Love Thy Neighbor

PAX took 10 seconds to partner up. 4 exercises with an assigned number of reps (below) must be completed as a 2-man group. One PAX begins assigned exercise while other PAX jogs out to the 50-yard line. That PAX jogs back to partner performing exercise and picks up where they left off. Repeat until assigned number of reps of each exercise are completed.

Exercises were:

  • 60 Blockees (coupon burpees)
  • 80 Block Merkins
  • 100 Block Squats
  • 120 Block American Hammers

Thang 2: MLBs (Merkins, Lunges, Bear Crawls)

Perform as individuals: Three stones act as distance markers. Beginning at the first stone, all PAX do 10 Merkins, lunge to the second stone marker, and finally bear crawl to the third marker. Mosey back to first marker and repeat going down by 1 rep each time.

Thang 3: Discount Deck of Death

Deck of Death with Coupons

Spades – Blockees

Clubs – Block Merkins

Hearts – Block Squats

Diamonds – Block American Hammers

Mary

CoT

Welcome new PAX: Lovie!