F3 Knoxville

3s Company on Veteran’s Day

Big Ball

THE SCENE: Chilly – character-buildingly chilly. Steam, G-6, and Ariel huddle around and mumblechatter until 0530

F3 WELCOME & DISCLAIMER

  • Welcome to F3: Fitness – Fellowship – Faith
  • My name is Steam and I’ll be your Q this morning
  • A couple of things: 1) I’m not a professional 2) You’re here on your own volition, you made a choice to be here this morning, and 3) You know your body better than anyone else, so if you need to modify anything we do this morning feel free to do so, but push yourself and the men around you this morning.
  • (Points to East TN Veteran’s Memorial) – This is why this morning. That is our standard this morning – for them.


WARM-O-RAMA:

  1. SSH: 11×4 in cadence
  2. Bend and Reach: 11×4 in cadence
  3. Rockette: 11×4 in cadence
  4. Windmill: 11×4 in cadence
  5. Merkins: 11×4 in cadence

THA-THANG:

[ Mosey to Amphitheater ]

  1. Modified Armed Forces PT Test
    1. There’s always push-ups, sit-ups, and a run component
  • 4 rounds
    • Rounds 1-3
      • Push-Up: 15
      • Sit-Up: 15
      • Run 1 lap around water perimeter of World’s Fair Park
    • Round 4
      • Push-Up: 25
      • Sit-Up: 25
      • Run 1 lap around the water perimeter of World’s Fair Park

[ 10 – count ]

2. Modified PT Test continues – with the pull

  • 1 HIM sprints up to top of amphitheater and executes 5 pull-ups to standard
  • Other 2 HIM execute elevated leg flutter-kicks until recovered
  • R&R until each HIM executes 15 total pull-ups

[ 20 count ]

[ Walk and Talk towards Big Ball AO field ]

3. Battle/Command Drills

  • 2 commands
    • “I’m Up”
      • starting in push-up plank position –> gets up and sprints forwarda
    • “He sees me – “I’m Down”
      • Drop down to push-up plank position
  • PAX moves across field – executing movements that Q shouts out

[ 10 count ]

4. Battle Drill/Commands Cont.

  • Col. Kuhlman (G-6) gives the same 2 commands as Ariel and Steam move back across the field – this time buddy-carrying each other and executing movements based on shouted commands
    • Fireman’s carry
    • Backpack carry
  • PAX mosey’s back across field to AO

PAX walks towards East TN Veteran’s Memorial

Instructions from Q: Once the street from AO –> East TN Veteran’s Memorial is crossed = silence.

Silent instructions from Q

    • [ All in silence ]
    • PAX executes 5 merkins in front of ETVM
    • Sprints to stairs by STEM Academy
    • Executes 5 incline merkins on stairs
    • Sprints back to ETVM
    • Executes 10 merkins in front of ETVM
    • Sprints back to stairs by STEM Academy and up
    • Executes 10 SSHs
    • Sprints back to ETVM
    • [ Facing ETVM ]
    • PAX executes 5 silent merkins –> renders a salute –> walks in to ETVM
    • 1st wall of names
    • PAX executes 5 silent merkins –> renders a salute –> walks to next wall of names
    • R&R until PAX are at the front of ETVM
    • Q leads PAX in prayer
    • PAX walk back out of ETVM

COUNT-OFF & NAME-O-RAMA

3 PAX: G-6, Ariel, Steam (Q)

CIRCLE OF TRUST/BOM:

“If not me, then who?”

This is the mission statement of the Travis Manion Foundation (https://www.travismanion.org/.

Today we honor those who answered the call, and answered that question. Without them, we wouldn’t be doing F3 right now.

Think about this phrase and how it applies to your life. Where else in your life does the phrase “If not me, then who?” apply? At work with the guy you’ve been wanting to disciple? In your family? In your relationships/friendships – opportunities to speak life into people? We all have something inside us that wants to answer the call and answer that question as men – Do I have what it takes? Because truly, there are millions of other people out there, BUT – if not me, then who?

Those who answered that question – and some of them paying the ultimate sacrifice – are walking giants on this earth. While today is Veteran’s Day and we honor and pay tribute to and thank the men and women who have served our nation – ask yourself that question this week. Challenge yourself to answer the call – His call – whatever that looks like in your life.

KEEP THE FAITH & FIGHT THE GOOD FIGHT MEN!

Call a brother out and pull a brother in this week. 

SYITG!

Steam

MOLESKIN:

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ANNOUNCEMENTS:

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