F3 Knoxville

Stick It Out for the Sticky Notes

F3 Q: 10.12.21

AO: Asylum PM

5:45pm – 6:30pm

[ The Scene ]

  • 70s
  • Sunny

[ Welcome/Disclaimer ]

Welcome to F3: Fitness, Fellowship, Faith

My name is Steam and I will be your Q this evening

Before we begin let’s get a few things out of the way:

  • FNGS?
  • I’m not a professional
  • You’re here on your own volition
  • If you need to modify anything we do this evening, please feel free to do so BUT push yourself and the men around you. They deserve it and so do you.

[ Warm o Rama ]

  1. SSH — 12×4 IC
    • Light mosey down the stairs
  1. Rockette — 12×4 IC
    • Light mosey up the stairs
  1. Windmill — 12×4 IC
    • Light mosey down the stairs
  1. Baby Arm Circles (Forward) — 12×4 IC
    • Light mosey up the stairs
  1. Baby Arm Circles (Backwards) — 12×4 IC

[ The Thang ]

Batcave

(1) DORA

  • Battle buddy up
  • Top of stairs: 300 merkins, 200 squats, 100 SSHs (together as a team)
  • Bottom of Stairs: 10 BBSs
  • BB1 is knocking out reps at the top, while BB2 is running down the stairs, knocking out the 10 BBSs, and then coming to recover BB1 up top at whatever # of reps he’s on  (finish all 300 Merkins, 200 squats, and 100 SSHs

(Mosey to the Colesium)

(2) The Gladiator

  • HQ for the Arena: 5 burpees, 10 merkins, 15 SSHs
  • Run down to the right
    • Halfway — 10 dive bombers
  • Run back up and complete the HQ Xs
  • Run down to the left
    • Halfway — 10 lunges
  • Run back up and complete the HQ Xs
  • Run straight down to the plateau
    • 10 man makers
  • Run back up and complete the HQ Xs

(Mosey around to the right to the Long Curve)

(3) The Long Curve

  • Release run

[ Mary ]

#StretchingWithSteam

[ COT ]

  • # off
  • Name o Rama
  • FNGs
  • BOM

“Do for a few, what you wish you could do for many.” — John Maxwell

What did Jesus do? He did for a few what he was going to do for many.

Here’s the deal with this picture below. I walked into Starbucks this morning to get my coffee on the way to work, and they had this little board up on a table, with sticky notes covering all of it. On these sticky notes were encouraging words, mantras, and more — based on the directions for people to write down something encouraging, positive, uplifting, and unique on a sticky note and post it on the board, to spread positivity throughout people’s day. Here’s the cool thing, and surprising thing for me actually — there were more mentions of Jesus, God, and Bible verses on this board that I thought. They actually outweighed everything else pretty much. So as I waited for my coffee, I wrote down one of my favorites, “Keep the Faith & Fight the Good Fight” and stuck it on there.

That reminded me of the John Maxwell quote. For me personally, sometimes I have all these big ideas that I want to start and implement and create for people all over, but then I see these sticky notes and it so quickly reminded me of “Do for a few, what you wish you could do for many.” The people that are immediately around me (family, friends, co-workers, etc), am I serving them well? So the question I must ask myself, and I believe we as HIM must ask ourselves is “what can I do for a few, that I wish i could do for many?”

And men, sometimes it’s as simple as putting a positive, encouraging, and uplifting message, verse, phrase, mantra on a sticky note. But what good does this sticky note (now with this powerful message on it) do if it is not shared and spread? So the Asylum PM men and I were discussing this tonight and I gave them this challenge: take this sticky note idea and implement it in your life this week. Write a personal favorite verse, encouraging word, positive phrase or mantra on a sticky note and give/share it with someone. You’ll be amazed at what something just as small as this can do for a few, to affect and serve the many.

Let’s take this a step further. I want to hear from you. Other men in our PAX want (and need) to hear from you as well. Across different AOs and parts of our city and region. So not only are we externalizing this, but we’re internalizing it for F3 Knoxville as well. Check out a new channel on slack called #sticky-note-encouragement. This channel will be created to allow the men of our region to do this. We all need encouragement, and sometimes it’s as easy as putting it on a sticky note and sharing it. #ISI

Q101 + GrowSchool

F3 Q101 + GrowSchool

  • 9.25.21
  • 0700-0900
  • AO: Asylum

[ The Scene ]

Dark. Chilly. Foggy. The creaks and moans of men arriving are accompanied by the wake up calls of Creation.

[ Welcome/Disclaimer ]

  • Welcome to F3: Fitness-Fellowship-Faith
  • My name is Steam and I am honored to be your Q this morning
  • This will be a Q101 + GrowSchool:
    • Q101:
      • For the next 60 minutes, we will be doing a Q101 — walking through how to lead an F3 workout with tips and tricks along the way. If you haven’t led an F3 workout yet — you have what it takes to lead. This will be a great learning experience and catalyst for your leadership.

      • For those of you that have led an F3 workout, this is not a time to coast, but a time to work and sharpen your skills.
    • GrowSchool: An intentional time of leadership development in the form of an extended BOM after the Q101.

5 Principles of an F3 Workout:

  • Be free of charge
  • Be open to all men
  • Be held outdoors, rain or shine, heat or cold
  • Be led by men who participate in the workout in a rotating fashion, with no training or certification necessary
  • End with a Circle of Trust

Many of these seem self-explanatory but can get lost in the moment:

  • Start on time. Wear a watch. End on time.
  • Be prepared for your lead to be more strenuous physically than you think.  Counting cadence while you exercise can make it harder to breathe.
  • Remember you have help. If for any reason you want someone to grab a part of the workout even while you are out there, speak up.
  • When you screw up or fail, keep calm and drive on… count louder and push forward. As Dredd says, “When falling, dive!”
  • Every man thrashed, no man left behind. To promote “you versus you” but also to keep the PAX together, offer extra credit to the frontrunners via burpees, planks, merkins, etc.
  • Don’t take unnecessary risks or do stupid stuff. The Pax is looking for leadership and will follow often before thinking if they’re getting a great workout.
  • If your region has the Q do the shoutout, think of CoT words in advance.
  • HAVE FUN. F3 groups are always supportive of new Qs. We love to see new people stepping up.

Disclaimer and Notice — From f3nation.com

“F3 Nation, Inc. (“F3”) is a peer-led, zero-cost non-profit workout group. F3 makes no representations with regard to the skill level of workout leaders, the safety of the exercises performed during workouts or the hazardousness of the premises upon which workouts are conducted. The men who lead F3 workouts are not paid to do so and no representations of any kind are made by F3 about their skill level. The premises upon which F3 workouts are conducted are not owned or maintained by F3. F3 makes no representations of any kind regarding their safety. Although F3 workouts vary widely in intensity, all F3 workouts tend to be rigorous and are undertaken upon uneven ground during periods of limited visibility. Therefore, there are certain dangers inherent in participating in an F3 workout. Participants must be 18 or older and are assumed to have made their own reasonable decision as to whether they should so participate. Participants under 18 must be accompanied by a father or male legal guardian. F3 disclaims any and all responsibility for any individual’s decision to participate in an F3 workout. By participating in an F3 workout, an individual assumes the risks inherent in doing so. This Disclaimer and Notice is made by F3 on its own behalf and on the behalf and for the benefit of any person leading an F3 workout and/or otherwise acting for the benefit of F3.”

  • Another and way easier of saying this is:
    • Welcome to F3: Fitness – Fellowship – Faith
    • My name is Steam and I’ll be your Q this morning
    • Few things before we begin:
      • I’m not a professional
      • You’re here on your own volition
      • You know your body better than anyone, so if you need to modify anything we do this morning, feel free to do so, but push yourself and the men around you — they deserve it and so do you.
  • FNGs? — always check for FNGs. This helps with identifying them to the PAX so they can help them throughout the Q.

[ Warm o Rama ]

Think of muscles like taffy… when cold, snapping happens easier. When warm, nice and smooth.

This is probably the trickiest part for new Qs. Calling Cadence in the F3 style serves a number of purposes:

  • Creates rhythm which distracts the mind from the task at hand
  • Builds teamwork by synchronizing PAX and creating focus
  • Not knowing the number of reps discourages budgeting of effort; you get used to going as long as you have to
  • Cadence
    • “The next exercise is…” [pause] “Side Straddle Hop!” (or name of other exercise)
    • “Starting Position…” [pause] “Move!”
    • “In Cadence…” [pause] “Exercise!” (begin count 1..2..3)
  • There is not a magic # to hit for how many reps you should do. You’re the Q, you choose the # of reps. But be strategic in this effort as well (i.e. not leading 300 squats right out of the gates)
    • SSH: 25×4 IC
    • Rockette: 20×4 IC
    • Squat: 15×4 IC
    • Baby Arm Circles: 10×4 IC (B and F)
    • Merkins: 5×4 IC

For how to lead a cadence — see here: https://youtu.be/xRTitxnE-mI

[ The Thang ]

KISS = Keep It Simple Superstar

If you’re a planner, “schedule” more exercises than there is workout time. Time will pass faster than usual, most likely.

Usually you’ll want something that’s a time-eater after a warm-up, search for “routine” in the exercise DB and remember the “pearls on a string” concept. You stop, do something, run to another place, so something else.

(1) 4 Corners

  • 2 Points of contact
    • Parking Lot Corners (4)
    • Pavilion
  • Parking Lot Corners: 10 squats
  • Pavilion: 10 incline merkins
  • Run down to the pavilion, do our 10 incline merkins, and come back up here to 1 of the corners and execute our 10 squats. We will rinse and repeat that process until we hit all 4 corners up here.
  • Recover up here in the parking lot after you finish your 4th corner — merkin plank

(20 seconds and talk)

(Mosey to Cardiac Hill)

(2) SlingShot

  • Battle buddy up
  • 3 points of contact
    • Top
    • 1st curve
    • Bottom (light post)
  • The exercises for cardiac hill is the big boy sit-up + mountain climber
  • One battle buddy will run from the top to the 1st curve — execute 10 big boy sit-ups while battle buddy #2 is at the top executing mountain climbers.
  • Once battle buddy #1 is is done with his 10 BBS at the 1st curve, he will come back to the top and now both battle buddies are running to the 1st curve.
  • This time, the BB that was doing the mountain climbers the first time will run from the 1st curve to the bottom and execute 10 BBS, while the other BB stays at the 1st curve and executes mountain climbers.
  • Once his BBS are complete, he will come back to the 1st curve and BOTH BB will run to the bottom and execute 10 BBS and 10 mountain climbers on a 4 count together.
  • Both BB are going down cardiac, but taking turns being the slingshot

(20 count and talk) — Pause for the Cause

  • Huge learning experience with this
  • The failure or success of an F3 workout is ultimately on the Q and his communication and leadership.
  • Halfway through the “Slingshot” workout, it became clear that there was a miscommunication between the Q and the PAX.
  • This is on the Q. Let me say this again — this is on the Q.
  • The Q circled everyone back together and restated the instructions of the workout and the PAX completed the workout all together until the end.
  • After a 20-count, the Q went through the above bullet points with the PAX — learning experience.

[ Mary ]

Post-beatdown, usually some core Xs or cool down, depending on the Q

Core 4

  • Flutter Kicks: 25

Run across the lot and back

  • LBCs: 25

Run across the lot and back

  • American Hammers: 25

Run across the lot and back

  • Cockroach: 25

Run across the lot and back

Stretching with Steam

  • Q led the PAX in light stretches to end the Mary portions before the COT.

Takeaway from the Q101:

HAVE FUN. F3 groups are always supportive of new Qs. We love to see new people stepping up.

[ COT ]

  • # off — start and finish with the same # of guys 
  • Name o Rama
    • Hospital name, age, F3 name
    • 50 = Respect
    • 60 = Double Respect
    • 70 = Triple Respect
    • 80+ = basically immortal
  • FNGs — none
  • BOM (GrowSchool)

The BOM is a time for the Q to share something that’s on his heart with the men. An encouraging quote, a motivational story, something from the Bible, as long as it is something positive, encouraging, and challenging to the growth of the PAX, that’ll do.

The Q shared a few points from the GrowSchool portion at the COT, and then the PAX converged to Coffeteria at Panera to continue.

Q Source: The F3 Manual of Virtuous Leadership

Foundation: Disruption

Socratic Qs // TPQs

  • What do leaders do?
  • What effect does leadership have on the status quo?
  • Is there a common characteristic shared by leaders who leave a legacy?

Disruption = a disturbance to the status quo

The connection between movement and leadership is critical because it presupposes a need for action, a recognition by the leader himself that that status quo is something less advantageous than some other place — a location the leader visualizes and then articulates to his followers.

Because it induces movement, leadership causes disruption, or a disturbance to the status quo.

If a man calls himself a leader but does not cause disruption by initiating movement, then he is not practicing leadership.

Like the agitator in a washing machine, leadership dislodges things long embedded in people’s emotional fabric.

A Leader is a person who influences movement to advantage.

A great leader’s legacy is built on love, because a great leader’s focus is always upon his followers rather than himself.

He views leadership as a craft that must be honed through continual study and application

It is their (the followers) advantage, not his (the leader’s) to which he initiated movement.

Takeaways

  • Leaders influence movement to advantage
  • Because it induces movement, leadership causes disruption
  • A great leader’s legacy is built on love

For everything about your first Q — check this out: https://f3nation.com/q101/

 

#NeverForget2021

[ The Scene ] 

[ Welcome/Disclaimer ]

  • Welcome to F3: Fitness/Fellowship/Faith
  • My name is Steam and I will be your Q this morning 
  • Few things before we begin:
    • I’m not a professional 
    • You’re here on your own volition – meaning you are here on purpose 
    • I don’t know any injuries you may or may not have so feel free to modify any of the exercises we do this morning as need be. 
    • FNGs? — No
    • I’m going to go back to the modify clause for a second.
      • Just because you can modify, is not an excuse to do so
      • Today is not the day to half-ass anything we do………
      • Here’s why: 20 years ago….
        • 246 people went to sleep in preparation for their morning flights
        • 2,606 people went to sleep in preparation for work in the morning
        • 343 firefighters went to sleep in preparation for their morning shift
        • 60 police officers went to sleep in preparation for their morning patrol
        • 8 paramedics went to sleep in preparation for their morning shift
        • None of them saw past 10:00am on September 11th, 2001
        • #NeverForget

[ Warm o Rama ] 

SSH: 20×4 IC 

Merkin: 20×4 IC 

Squat: 20×4 IC

Imperial Walker: 20×4 IC

Mountain Climber: 20×4 IC

[ The Thang ] 

(The flag will always stay out front of us this morning)

(Mosey down to the bottom of Mini-Cardiac)

  1. Back Up Again
    • Battle Buddy teams of 4
    • 2 POCs (Points of Contact)
      • Bottom: SSHs
        • Execute 25 SSHs (1ct) and then hold the plank for 20 seconds until your team of 4 is recovered to go up top 
        • THE FLAG WILL ALWAYS GO TO THE TOP
      • Top: Merkins
    • In battle buddy teams of 4, farmers carry the 2 40lb Sandy’s up to the top — everyone executes 10 merkins (1ct)
    • Farmers carry back down to the bottom (other 2 in the battle Buddy team)
  • Rinse and repeat until every battle buddy group has gone up and executed merkins (550 —> 2 locations (275) —> 40 merkins

(Mosey to the bottom of Pickett’s Charge — WITH 2 40lb sandbags)

  1. Pre-Across and Up
  • 2 40lb sandbags 
  • 1 60lb sandbag
  • 2 120lb sandbags
  • 2 POCs
    • Sandys 
      • Rotate between 
      • Curls
      • Deadlifts 
      • Rows
      • Execute 10 reps (1ct) of one exercise and run across the field
    • Across the field 
      • Squats (10)
  • Once you complete your curls, deadlifts, and rows — pick someone who’s not done and run with them. Do not stay behind and do not hold a position here — pick up with someone 

(15 count) 

  1. Across and Up 
  • 2 40lb sandbags 
  • 1 60lb sandbag
  • 2 120lb sandbags 
  • Describe the situation 
  • Get in battle buddy teams of 2-4
  • Our mission is to get these items to safety across this field and up to the Colesium. 
  • When you can’t lift it anymore, your battle buddy should step in and help you carry it
  • Finish at the flat area of the bottom of the Coliseum
     
  • PAX say the pledge of allegiance and knock out some SSHs

(Movement to the bottom of Everest – battle buddy carries and drags the 2 120lb sandbags, 1 60lb sandbag, and 2 40lb sandbags)

  1. Up Everest 
  • with Sandys (gear) 
  • Flag up front always 
  • Plant it at the top
    • 25 SSHs
    • 25 Big Boy situps
    • 25 Merkins
    • 25 squats
  • Make our way back to the AO (flag out front)[ COT ]
    • # off 
    • Name o Rama 
    • FNGs
    • BOM

    Where was God?

Millions of people asked this question on this day 20 years ago, and years later as well. God where were you when those towers fell and these innocent people died?

He was right there with them. He was at the Pentagon, He was in those two towers, He was on Flight 93, and He was right there with them. 20 years later, as we honor the men and women and children and heroes that were killed on this day, we remember that even though we walk through the valley of the shadow of death, He is with us. We also remember that on that day and the days afterwards as well, something changed, even for a little bit –> faith, religion, politics, credence, country affiliation aside — we were reminded of our humanity. We were reminded that no matter what we call ourselves or how, we are all humans first and foremost.

So if you remember where you were that day, don’t forget your location – physically, mentally, emotionally, and spiritually. And if you don’t remember where you were that day, ask someone who does.

And yet the question remains 20 years later — “God, where are you? Do you not see what’s happening in our world and country? Where are you?” Each man must wrestle with this question, daily. We must choose to see God and seek Him out. At our coffee shops, in our conversations, in our workouts, in our places of work, in our families, in our wife and children, in our friendships and relationships — He is there. I have a hunch that if you make the ask of “God where are you,” He will reveal himself in ways that only He can.

 

 

 

 

 

 

 

 

 

 

 

 

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The Fallen 13

[ The Scene ] 

Ruckers just getting in from a pre-ruck sesh. The quiet before the storm looked like light stretching and mumble chatter.

[ Welcome/Disclaimer ]

  • Welcome to F3: Fitness, Fellowship, Faith
  • Name is Steam and I’m honored to be your Q this morning 
  • Few things before we begin: 
    • I’m not a professional 
    • You’re here on your own volition 
    • If you need to modify anything we do this morning, feel free to do so, but push yourself and the men around you, they deserve it and so do you! Hang in there with me and them for a solid 45 minutes.
  • FNGs?

[ Warm o Rama ] 

  • SSH: 30 (1ct)
  • Mountain Climber: 30 (2ct)
  • Baby Arm Circles: 20 (F – 1ct)
  • Baby Arm Circles: 20 (B – 1ct) 
  • Rockette: 10 (4ct)
  • Windmill: 10 (4ct)

[ The Thang ] 

(Mosey to the track) 

  1. Honor the 13
    • 13 fallen heroes in Afghanistan
      • David L. Espinoza
      • Nicole L. Gee
      • Darin T. Hoover
      • Ryan C. Knauss
      • Hunter Lopez
      • Rylee J. McCollum
      • Kareem M. Nikoui
      • Johanny Rosariopichardo
      • Humberto A. Sanchez
      • Jared M. Schmitz
      • Maxton W. Soviak
      • Daegan W. Page
    • 13 laps with an exercise in between
    • Each lap will be dedicated to one of the slain heroes 
    • Laps will be ran in silence
    • Lap 1 — Marine Corps Lance Corporal David L. Espinoza
      • “David Espinoza, a Laredo native Marine killed in Afghanistan, embodied the values of America: grit, dedication, service, and valor,” Cuellar wrote. “When he joined the military after high school, he did so with the intention of protecting our nation and demonstrating his selfless acts of service. I mourn him and all the fallen heroes in Afghanistan.” We owe him our gratitude for paying the ultimate sacrifice.
      • The X: 13 merkins (up/down)
      • Run the lap
    • Lap 2 —  Marine Corps Sgt. Nicole L. Gee
      • Just days before her death, Sgt. Nicole Gee posted a photo on Instagram of herself in uniform while holding a baby in Afghanistan with the caption, “I love my job.” We owe her our gratitude for paying the ultimate sacrifice.
      • The X: 13 big boy situps (up/down)
      • Run the lap 
    • Lap 3 — Marine Corps Staff Sgt. Darin T. Hoover
      • “Staff Sgt. Hoover served valiantly as a Marine and died serving his fellow countrymen as well as America’s allies in Afghanistan,” Utah Gov. Spencer Cox said. “We honor his tremendous bravery and commitment to his country, even as we condemn the senseless violence that resulted in his death.” We owe him our gratitude for paying the ultimate sacrifice.
      • The X: SSH: 13 (4ct)
      • Run the lap 
    • Lap 4 — Army Staff Sgt. Ryan C. Knauss
      • Ryan was a fellow Knoxvillian and Tennessean, and we own him our gratitude for his sacrifice. We owe him our gratitude for paying the ultimate sacrifice.
      • The X: The Bend and Reach: 13 (4ct)
      • Run the lap 
    • Lap 5 — Marine Corps Corporal Hunter Lopez
      • Lopez is the son of two Riverside County Sheriff’s Department officers, Captain Herman Lopez and Deputy Alicia Lopez. The department announced Lopez’s death on Friday. Sheriff Chad Bianco said on Facebook that Lopez planned on following in his parents’ footsteps and joining the department as a deputy when he got home from his deployment. We owe him our gratitude for paying the ultimate sacrifice.
      • The X: Squat: 13 (4ct)
      • Run the lap 
    • Lap 6 — Marine Corps Lance Corporal Rylee J. McCollum 
      • McCollum’s father, Jim, told The New York Times that McCollum was helping with evacuations and guarding a checkpoint when the attack at the airport happened. His father said this was McCollum’s first deployment and that he had gotten married recently. His wife is expecting with their first child. McCollum’s sister Cheyenne told East Idaho News that her brother was “going to be the best dad.” Cheyenne said her brother was the youngest of four siblings, her single father’s only son, and that he knew he wanted to be a Marine from a young age. We owe him our gratitude for paying the ultimate sacrifice.
      • The X: Imperial Walker: 13 (4ct) 
      • Run the lap 
    • Lap 7 — Marine Corps Lance Corporal Dylan R. Merola 
      • Cpl. Dylan Merola was a graduate of Los Osos High School, according to ABC 7 of Los Angeles. Students honored him at a football game on Friday night by wearing red, white and blue, the TV station reported. He was only 20 years old. We owe him our gratitude for paying the ultimate sacrifice.
      • The X: Mountain Climber: 13 (4ct)
      • Run the lap
    • Lap 8 — Marine Corps Lance Corporal Kareem M. Nikoui
      • “My understanding is that he rescued – per a sergeant that wrote the family – he rescued three families,” Bash told the TV station. “And he was in the process of saving children, translators that had worked for the U.S. government. He passed off a child and went back into the crowd and that’s when the bomb went off.” “He really loved that [Marine Corps] family,” Steve told The Daily Beast. “He was devoted—he was going to make a career out of this, and he wanted to go. No hesitation for him to be called to duty.” We owe him our gratitude for paying the ultimate sacrifice.
      • The X: LBC: 13 (4ct) 
    • Lap 9 — Marine Corps Sgt. Johanny Rosariopichardo
      • Johanny was 25 years old and from Lawrence, Massachusetts. We owe her our gratitude for paying the ultimate sacrifice. 
      • The X: The cherry picker: 13 (4ct) 
      • Run the lap 
    • Lap 10 — Marine Corps Corporal Humberto A. Sanchez
      • Humberto was only 22 years old and from Logansport, Indiana. We owe him our gratitude for paying the ultimate sacrifice. 
      • The X: The Iron Mike: 13 (1ct) 
      • Run the lap 
    • Lap 11 — Marine Corps Lance Corporal Jared M. Schmitz
      • His father told the St. Louis radio station KMOX that his son had always wanted to be a Marine and that he had “never seen a young man train as hard as he did to be the best soldier he could be.” We owe him our gratitude for paying the ultimate sacrifice.
      • The X: Flutter Kick: 13 (4ct) 
      • Run the lap 
    • Lap 12 — Navy Hospitalman Maxton Sonika
      • His family says that Max was most proud of being a Navy Corpsman and “devil doc” for the Marines. The statement said Max leaves behind a big family of 12 brothers and sisters. “Our nation mourns the loss of Navy Corpsman Max Soviak, whose uncommon courage in the face of unfathomable danger ensured the safe passage of countless civilians,” Kaptur said in her statement. “We will never be able to repay the debt we owe him, but we will be forever grateful for his willingness to serve when America needed him most. Our hearts go out to his family during this time, and we lift them up in prayer that they may find comfort in his memory.” We owe him our gratitude for paying the ultimate sacrifice. 
      • The X: Plank Jack: 13 (4ct) 
    • Lap 13 — Marine Corps Corporal Daegan W. Page
      • Daegan was 23 years old and from Omaha, Nebraska. We owe him our gratitude for paying the ultimate sacrifice. 
    • Run one more lap together in silence in honor of them all

(Mosey back to the AO)

[ Mary ]

Moment of silence for the fallen.

[ COT ]

  • # off — 12
  • Name o Rama
  • FNGs? — No
  • BOM
    • Everything in life will fail you at some point in time. The tragic loss of life that was seen last week in Afghanistan was an incredibly visible failure of leadership and ownership. Your government will fail you, your president will fail you, your country will fail you, your friends will fail you, your family will fail you — at some point in time everything will fail you to some degree.
    • But God.
    • But God are probably two of the most powerful words in the world. But God will not fail you nor forsake you (Deuteronomy 31:6 — Be strong and courageous. Do not fear or be in dread of them, for it is the Lord your God who goes with you. He will not leave you or forsake you).

Remember and Honor the fallen.

Clocks, Rocks, and Bowl Movements

[ Welcome + Disclaimer ]

  • Welcome to F3: Fitness, Fellowship, Faith
  • My name is Steam and I’ll be your Q tonight
  • A Few things before we begin:
    • I’m not a professional
    • You’re here on your own volition
    • You know your bodies better than anyone, so if you need to modify anything we do this evening, feel free to do so! But push yourself and the men around you. They deserve it and so do you!
  • FNGs?

[ Warm o Rama ]

  • SSH: 25×4 IC
    • 5 Merkins on your own
  • Baby Arm Circles: 10×4 F IC // 10×4 B IC
    • 5 Merkins on your own
  • Imperial Walker: 15×4 IC
    • 5 Merkins on your own
  • Cherry Picker: 10×4 IC
    • 5 Merkins on your own
  • Motivator: 5
    • 5 Merkins on your own

[ The Thang ]

(Mosey to the Coliseum)

1. Rocking Around the Clock

  • Look at the Coliseum like a clock
    • 12, 3, 6, 9
  • 12 –> 12 SSHs (4ct)
  • 3 — > 3 Man-Makers
  • 6 –> 6 Mountain Climbers (4ct)
  • 9 –> 9 hand-release merkins (Army 4ct)
  • Rinse + Repeat 2x
  • Finish up at the 12 (top) + execute flutter kicks

(Mosey to Rock pile below Coliseum)

2. Murder Bunny Shuffle

  • Grab a rock
  • Line up facing towards the parking lot by the retaining wall
    • 10 curls (1ct)
  • Murder Bunny 5 spots
    • 10 presses
  • Murder Bunny 5 spots
    • 10 squats
  • Murder Bunny 5 spots
    • 10 triceps
  • Murder Bunny 5 spots
    • 10 rows
  • Murder Bunny 5 spots
    • 10 flutter kicks with rocks overhead
  • Return rocks to rock pile

(Mosey to the Bowl)

3. We’re About to Take a Bowel Movement

  • Battle Buddy Up
  • The Core 4 — 4ct
    • Flutter Kicks
    • LBCs
    • American Hammers
    • Up + Outs
  • 1 BB — will execute 1 of the core 4 here
  • Other BB — will take a bowel movement
    • Run around the bowl
    • Bench – 5 merkins
    • Top – 5 merkins
    • Side – 5 merkins
  • Rinse and repeat until both BBs have completed all of the core 4
  • Go in this order — Flutter kicks, LBCs, American Hammers, Up + Outs
    • No number to hit – work on form and execute correctly until your BB recovers you

(Mosey back to the AO)

[ Mary ]

  • Stretching with Steam
    • Head
    • Neck
    • Shoulders
    • Chest/Back
    • Legs

[ COT ]

  • # off
  • Name o Rama
  • FNGs?
  • BOM
  • “My heart tells me that Gollum has some part to play yet, for good or evil, before this is over.”
  • “I wish the ring had never come to me. I wish none of this had happened.”
    • “So do all who live to see such times, but that is not for them to decide. All we have to decide is what to do with the time that is given to us. There are other forces at work in this world Frodo besides that of Evil. Bilbo was meant to find the ring, in which case you also were meant to have it. And that is an encouraging thought.”
    • “Oh! It’s that way!”
  • Proverbs 12:21 — “Many are the plans in the mind of a man, but it is the purpose of the Lord that will stand.”
  • Joshua 24:15 — “But if you refuse to serve the Lord, then choose today whom you will serve. Would you prefer the gods your ancestors  served beyond the Euphrates? Or will it be the Gods of the Amorites in whose land you now live? But as for me and my family, we will serve the Lord.”

A few things:

  • (1) You have some part to play yet — for good or evil. God’s not done with you yet.
  • (2) You have a timeline you’re on. Make the most out of it. You are exactly when and where you’re supposed to be.
  • (3) There are things that are going to happen that we wish didn’t happen. How you respond will make all the difference. There are other forces are work rather than just the ones you see on TV or out in the world.
  • Re-framing things provides direction.
    • Just like Gandalf, when we reframe things, direction will come.
    • The best way to re-frame things and seek direction is Biblically.