F3 Knoxville

Author: Steam

Sweet, Steamy 16

THE SCENE:

Colder than a polar bear’s toe-nail in the middle of winter in Antarctica – BUT GOOD TO BE ALIVE

F3 WELCOME & DISCLAIMER

  • Welcome to F3: Fitness/Fellowship/Faith
  • Name is Steam and I’m honored to be your QIC this morning
  • Couple things before we begin:
    • Not a pro
    • You’re here on your own volition – you made a choice to be here this morning: make it count!
    • If you need to modify anything we do this morning feel free to do so but push yourself and those around you. They deserve it and so do you.
  • I will have my phone, water, CPR and a med kit inside my ruck just so everyone is aware as well. If you got keys/wallet/whatever go ahead and throw em in there


WARM-O-RAMA:

 

  • SSHs: 12×4 IC
  • Rockette: 12×4 IC
  • Windmill: 12×4 IC 

  • Baby Arm Circles: 6×4 F & 6×4 B
  • Mountain Climbers: 12×4 IC
  • Army Standard Merkins (shoutout to Soot): 12×4 IC

THA-THANG:

 

(Mosey to new small track)

  1. The 50 Cent
  • Battle Buddy up
  • Execute 10 BB sit-ups (only 1 BB)
    • Take a lap together
  • Execute 10 BB sit-ups (other BB)
    • Take a lap
  • Rinse & Repeat until each BB has completed 50 total BB sit-ups
    • As a team y’all will switch who is executing the BB sit-ups before the lap = 10 laps total as a team

(15 count)

(Q calls on the 2 FNGs to share a fun fact about themselves as PAX are catching their breath)

(mosey to closer side of the small bridge over WFP water)

  1. 27s
    • Battle buddy up
    • 1 side of the water/abyss: merkins (1 count)
    • Roundabout (other side): lunge (1 count)
    • Start with 26 merkins here :: 1 lunge there

(Q reminds PAX that it’s okay if the plan doesn’t go exactly as planned – push hard for 10 minutes and see where we are together)

  • PAX gets down to 20 merkins together and CRUSHES 10 minutes of 27s

(PAX mosey up the stairs towards the big ball and then back down facing the greenspace)

  • 2 columns
  • BB American Indian Run back to the AO
    • BB team in the back sprints up and recovers to the front
  • A Big Ball Classic: Cadence Call on the mosey back home aka Call & Repeat
    • “F3”
    • “Good for You”
    • “Good for Me”
    • HOOAH”
    • “HA-HA”
    • “HOOAH”
    • HA-HA”
    • “1 2 3”
    • “I love F3”
    • “4 5 6”
    • “Picking Up Sticks”
    • ” 7 and 8″
    • “F3 is great”
    • “9 and 10”
    • “Let’s do it all again”
    • “HOOAH”
    • “HA-HA”

MARY:

 

(PAX circle back up in the AO with 60 seconds left in the game)

  • SSH: 20 x 4 IC

COUNT-OFF & NAME-O-RAMA

14 PAX – 2 FNGs

PAX: G-6, 8 Seconds, Clark, Swanson, Backdraft, Post Man, Half-Calf, Abort, Amazon, Dovetail, Bubblewrap, Reverb, Walrus, Steam

FNGs: Juice Box and Waco

CIRCLE OF TRUST/BOM:

 

[ The Process of Pruning ]

MOLESKIN:

 

  • John 15:1-2 = “I am the true vine and my father is the vinedresser. Every branch in me that does not bear fruit he takes away, and every branch that does bear fruit he prunes, that it may bear more fruit.”
  • Definition = “to trim by cutting away dead or overgrown branches or stems, especially to increase fruitfulness and growth”
  • Wikipedia: The practice entails targeted removal of diseased, damaged, dead, non-productive, structurally unsound, or otherwise unwanted tissue from crop and landscape plants
  • This is not an easy process or even a fun process for the tree I’m sure.
  • Thinking about the process of pruning, think about this: The pruner cares too much/loves too much to let their tree/shrub be covered with structurally unsound or diseased/damaged limbs. The Father loves us so much – that He would lead us into the fire and walk with us through it as He continually prunes us and refines us as High Impact Men for HIS glory.

Keep the Faith & Fight the Good Fight men!

2 For Tuesday feat. Tour de Pavilion

THE SCENE: 55 – 60ish degrees #Amazing

PAX gathering early brought back an old Asylum PM tradition – the ceremonial tossing of a frisbee (or football). There’s something really special about this, it made my heart happy. Grown men, who just got off work, or left their family to come do F3 perhaps, tossing around a frisbee lightheartedly, enjoying The Creator’s magnificent-feeling creation.

F3 WELCOME & DISCLAIMER

Themes: #2ForTuesday, Tour de Pavilion, Quarter Pounder (25th)

[Welcome/Safety/Brief]

  • Welcome to F3: Fitness/Fellowship/Faith
  • My name is Steam and I’m honored to be your Q this evening
  • FNG: Kevin Canfield
  • Couple things before we get started:
    • Contrary to popular belief, I’m not a professional
    • You’re here on your own volition
    • And if you know your body better than anyone so if you need to modify anything we do this evening feel free to do it! But I encourage you to push yourself and the men around you
  • Let’s lock shields and rock these next 45 minutes


WARM-O-RAMA:

  • SSH: 25 (1-count)

(#2FT)

  • SSH: 25 (1-count)
  • Frankenstein: 10 (1-count)

(#2FT)

  • Frankenstein: 10 (1-count)
  • Squat-Bender: 10 (1-count)

(#2FT)

  • Squat-Bender: 10 (1-count)
  • Merkin: 10 (1-count)

(#2FT)

  • Merkin: 10 (1-count)


THA-THANG:

.

Tour de Pavilion commences!

Lay out the roadmap: Tour around the pavilions – each pavilion will encompass a Quarter Pounder (since today is the 25th) and keep in mind, it is in fact 2FT – so let’s celebrate accordingly! Think of it like leveling up in a game – once we pass level 1 – we go to level 2 (Pavilion 2)

(Mosey to Pav1 – baseball fields)

[Quarter Pounder 1]

  • 5 battle buddy sit-ups each
  • 5 lunges Right leg (1 count)
  • 5 lunges Left leg (1 count)
  • 5 squats (1 count)
  • 5 iron mikes (1 count)

(Mosey to Pav2 – Small overhang behind baseball fields facing the river)

[Quarter Pounder 2]

  • 5 incline merkins (1 count)
  • 5 decline merkins (1 count)
  • 5 box jumps (1 count)
  • 5  R leg squats (1 count)
  • 5 L leg squats (1 count)

(Mosey to Pav3 – small chapel)

[Quarter Pounder 3]

  • 5 half burpees
  • 5 mountain climbers (1 count)
  • 5 real burpees
  • 5 plank press-ups (4 count)
  • 5 boat drivers (4 count)
    • Wall-sit and drive the boat

(Mosey to Pav4 – small Pav to the left)

[Quarter Pounder 4]

(this one sucked the most/was the hardest/most character building)

  • 25×4 Side/skater lunges (quick)
  • 25×4 incline merkins
  • 25×4 line hops (quick)
  • 25×4 dips

(Mosey to Pav5 – Pav by fields)

[Quarter Pounder 5]

  • 25 SSHs (1 count)
  • 25 merkins (1 count)
  • 25 Imperial Walkers (1 count)
  • 25 cockroaches (1 count)

(Mosey to Pav6 – Chapel) **Chapel was occupied, stayed in small Pav next to it**

[Quarter Pounder 6]

  • 25 x 4 SSHs (all together)
  • Take a lap around
  • 25×4 Squats (all together)
  • Take a lap around
  • 25×4 Army Merkins (all together)
  • Take a lap around
  • 25×4 SSHs (all together)

(Mosey back to AO)

COUNT-OFF & NAME-O-RAMA

(Watch the video until the end – worth it)

IMG_0196

CIRCLE OF TRUST/BOM:

“Nothing Worth Having Comes Without a Fight”

The past couple of weeks have felt like a fight. A fight with God, a fight with myself, a fight with reality, a fight with my decisions. Different kind of fight maybe, but still a fight. When you show up for F3 whether it’s in the morning or evening, you know you’re going to fight to the finish. But you (hopefully) know that there’s going to be a brother on your left and a brother on your right that are ready to go toe to toe with you for the next 45 minutes.

Take this outside of F3. What have you had to fight for in your life // what are you currently fighting for? Your marriage, relationship, your kids, your job, your family, your friends, to not go back to a dark place, for the heart of men and women to know Jesus?

Our fights as men come in many different shapes and sizes, whether as a young man or a man with some more notches on his belt. What makes keeping the faith and fighting the good fight worth it during those times? Just like in F3 – you don’t do it alone. F3 is just the huddle – the game is outside the COT. Call a brother out – pull a brother in.

Keep the Faith & Fight the Good Fight brothers – it’s worth it.

 

Raise the Flag

THE SCENE: Cool but definitely shorts weather. No rain #BlessUp

F3 WELCOME & DISCLAIMER

  • Welcome to F3: Fitness – Fellowship – Faith
  • Name is Stean and I’ll be your QIC this morning – honored to do so
  • Any FNGs?
  • Knock out a few things before we begin
    • Contrary to popular belief I’m not a professional
    • You’re here on your own volition
    • You know your body better than anyone – if you need to modify anything we do this morning: DO IT.
    • However here’s my challenge to you for the next 45 minutes and the week:
    • When you’re tired and hurting and ready to throw the towel in, remember 2 things: someone is hurting more than you and is more tired than you are & the name of the game is one foot in front of the other. That’s how we get through the next 45 minutes and the next week.


WARM-O-RAMA:

 

  • SSH: 12×4 IC
  • Bend & Reach: 12×4 IC
  • Imperial Walker: 12×4 IC
    • 2 burpees on your own
  • Windmill: 12×4 IC
    • 2 burpees on your own
  • Baby Arm Circles: 11×4 forward & 11×4 backwards IC

THA-THANG:

 

(Mosey to Pavilion)

(Battle buddy up)

[Quarter Pounder]

***Steam showcases his impeccable taste in music – blasting motivational classic rock for all to hear***

  • Pav: 25 battle buddy sit-ups each with the other holding the feet
    • 1 lap around the AO and back to the Pav
  • Pav: 25 1-count battle-buddy merkins (Hand clap)
    • 1 lap around the AO and back to the Pav
  • Pav: Repeat the 1st – 25 BB sit-ups each with the other holding the feet
    • 1 lap around the AO and back to the Pav
  • Pav: Repeat the 2nd – 25 1-count BB merkins (Hand clap)
    • 1 lap around the AO and back to the Pav
  • Recover in the Pav – Wall Sit

 

[Quarter Pounder Round 2]

  • 4 sides of the table/bench in the Pav
    • Short sides = 25 chin-ups
    • Long side 1 = 25 incline merkins
    • Long side 2 = 25 dips
  • When PAX gets done with 1 side –> hold the squat
  • All PAX execute 12 4-count SSHs together in between each side of the table/bench

(12 count)

(Mosey to the playground)

(Walk to the arches of the playground – getting breathing back in control)

(PAX execute 12×4 squats while waiting on a rival tribe to finish running down the parking lot they’re headed to)

(PAX mosey’s across the street from the playground to the parking lot)

[100s]

  • sprint down to far end of parking lot
    • Execute 25 squats
  • Sprint back to start point
    • Execute 25×4 down/up merkins
  • Sprint down to end of lot
    • Execute 25 calf raises
  • Sprint back to start point
    • Execute 25×4 SSHs

(12 count)

(PAX mosey to parking lot in front of AO)

(Battle buddy up)

[75s]

  • Battle buddy teams sprint to the 3 grass buffers alongside the parking lot
  • Grass Buffer 1: 25 x 4 merkins
  • Grass Buffer 2: 25 x 4 squats
  • Grass Buffer 3: 25 x 4 SSHs

(ALL PAX mosey back towards the playground – Q makes the challenge for 1 of the PAX to lead 25 x 4 SSHs at each point of contact going back)

(PAX steps up to the plate and a new HIM leads each new round of 25×4 SSHs

(Mosey back to AO)

MARY:

With “We Will Rock You” blaring – PAX execute American Hammers & Flutter Kicks to the beat

To end it, Q leads PAX in Motivators (2)

COUNT-OFF & NAME-O-RAMA

21 PAX – no FNGs

CIRCLE OF TRUST/BOM:

What flag will you raise this week?

MOLESKIN:

  • What flag will you raise this week? Spoiler Alert – things aren’t going to go your way 100% of the time this week. If they do, that is awesome as well. However, the question has to be asked: “What flag will you raise this week when that happens?” A flag of gratitude and glory and blessing? What flag are you unconsciously raising as well?
  • Think about what flags you raise this week – when the going is good and the going is rough. Does the flag you raise make others want to help raise it with you? Is the flag you raise life-giving? Take the high ground this week – and raise the flag of honor and duty and courage and prayer and humility – in the spheres of influence that God has uniquely placed you in.
  • This is just the huddle – the game is out there. Go take the high ground.

ANNOUNCEMENTS:

Q101/GrowSchool Convergence THIS Saturday at the Asylum (2/29/2020)

  • 7am – 8am: Q101 led 2 of the F3 Knoxville TRUEbadours team (Judge Judy & Absces)
  • 8:10am – 9am (rough estimate): GrowSchool will take the place of coffeteria post-workout at the Chick-fil-A off Kingston Pike close to Lakeshore park (catty-corner from Panera where coffeteria normally is). The TRUEbadour team will lead a GrowSchool – a short time of leadership sharing and wisdom. Think of GrowSchool as an extended BOM/Leadership training.
  • Any questions/more info –> reach out to Steam or Abscess.

#2ForTuesday

THE SCENE: Dry, humid, mid 70s, sunny. Jk it was rainy and miserable. BUT it was character-building rainy and miserable.

  • 2FT = 2 For Tuesday (Unrecognized national holiday)
  • R&R = Rinse & Repeat

F3 WELCOME & DISCLAIMER

  • Welcome to F3: Fitness-Fellowship-Faith
  • Name is Steam and I’ll be your QIC this morning – honor to do so.
  • Couple things before we begin:
    • Not a professional
    • You’re here on your own volition
    • You know your body better than anyone else – if you need to modify anything we do this morning feel free to do it, but push yourself and the men around you. They deserve it and so do you.


WARM-O-RAMA:

 

  • SSH: 11 x 4 IC
    • 2FT –> R&R
  • Monkey Humpers: 11 x 4 IC
    • 2FT –> R&R
  • Squat Bender: 11 x 4 IC
    • 2FT –> R&R
  • Rockmill (mix of Rockette & Windmill): 11 x 4 IC
    • 2FT –> R&R

THA-THANG:

(mosey to Amphitheater)

  1. 11s
  • Stage = 11 box jumps (full extension)

(sprint to the top)

  • Top = 11 pull-ups

(sprint back down and hold the incline merkin plank on the stage)

  • Rinse & Repeat because it’s 2 For Tuesday!
  • Recover at the bottom in the incline merkin plank on the stage
  • Execute 11 down/up incline merkins

 

(3 Points of Contact)

  • stone wall on 1 side of the stage – the stage – stone wall on the other side of the stage
  • Stone Wall 1 = 11 1-count incline merkins
  • Stage = 11 situps
  • Stone Wall 2: 11 1-count decline merkins
  • R&R because 2FT
  1. 11s
  • Stage = dips 

(sprint to under the bridge to the left)

  • Under the bridge to the left = 1 wall-sit + seal clap

(Sprint back to stage)

  • Rinse & Repeat because it’s 2FT!

(sprint to covered area right before the stairs to the bridge)

  • 1 wall-sit + Seal clap
  • Rinse & Repeat (9 & 2, 8 & 3, etc)

MARY:

Core 4

  • 4 areas of the amphitheater stage
  • 25 1-count reps each area
    • LBCs
    • Flutter Kicks
    • Spidermans
    • Cockroaches
  • R&R because 2FT

(COT inside of amphitheater)

COUNT-OFF & NAME-O-RAMA

8 PAX – No FNGs

Abort – Walrus – Half-Calf – Cornhole – Swanson – Huffy – Amazon – Steam

CIRCLE OF TRUST/BOM:

 

  • Chase the Lion

MOLESKIN:

The Power of 3…On Monday.

THE SCENE: 40s, cold, dark, character-building.

F3 WELCOME & DISCLAIMER

  • Welcome to F3: Fitness – Fellowship – Faith
  • My name is Steam & I’m honored to be your QIC this morning
  • Couple things:
    • I’ll have my phone, water, and a med kit in my ruck throughout the workout just so everyone is aware. If you need to put keys, wallet, or whatever in there, feel free to do it.
    • I’m not a professional (depends who you ask)
    • You’re here on your own volition – thank you for making the choice to be out here.
    • If you need to modify anything we do this morning – do it. BUT push yourself and the men around you. Some people didn’t wake up with breath in their lungs this morning but you did. You did. Make it count.
  • Name of the game this morning = The Power of 3


WARM-O-RAMA: (IC = In Cadence)

  • SSH (Side-Straddle Hop): 10 x 4 IC
  • Baby Arm Circles (Forward): 11 x 4 IC
  • Imperial Squat Walker: 12 x 4 IC
  • Merkin (Down/Up): 10
  • In Cadence Burpee: 5

THA-THANG:

(mosey to the flagpole down from the AO)

  1. Connect the Dots
  • 3 points of contact: Pavilion – FlagPole – Far Corner of AO
    • Pavilion = Bench pull-ups
    • FlagPole = Man-Makers
    • Far Corner of AO = Jump Squats
  • 3 rounds of this: starting with 3 reps at each point of contact – and increasing 3 reps at each point of contact for the next 2 rounds (3rd and final round = 9 reps at each point of contact)
  • Recover at the flag pole when you’re done –> Flutter Kicks

(Mosey to playground)

(Battle buddy it up)

  • BB1: Incline merkins on bench (3)
  • BB2: Decline merkins on curb outside playground (3)
  • Rinse & Repeat 3x –> adding 3 reps each time

(mosey to parking lot outside of playground)

  • Power of a Curb // Power of 3
    • 10 x 4 Rocky Balboas on the curb IC
    • 10 x 4 incline merkins IC
    • (sprint to a parking space about 20m away)
    • 10 (down/up) merkins
  • Rinse & Repeat 3x
    • HIM are expected to step up and lead. Why? Because you have what it takes. Even when you’re tired. Even when you’re sore. Even when you’re like “Why the hell did I choose to do this this morning?!”
    • Q chooses different members of PAX to lead the next 2 iterations of the Power of a Curb //Power of 3 –> be lead –> lead.

(Mosey to hill outside of AO parking lot)

  • 3 Tree Hill
    • 3 points of contact: Base of hill – middle of hill – top of hill
      • Base of hill = 10 iron mikes (5 each leg // 10 total)
      • Middle of hill = 10 star jacks (1-count)
      • Top of hill = 10 dry docks (1-count)
    • PAX executes 1st round of this – recovers at the base of the hill
    • Q challenges PAX – this IS NOT a dictatorship of the Q. The PAX , the men, honestly the individual decide what exercises to do, how hard to do it, or not to do it at all.
    • Q asks PAX if they want to continue, or do something else (Q did not have anything else planned but could have come up with something hard (Q hoped the men would stay in the fight for just 5 reps more) – adding 5 reps to each point of contact on the hill.
    • PAX voices they want to push/fight on for round 2. Let’s do this.
    • RINSE AND REPEAT ADDING 5 REPS AT EACH POINT OF CONTACT
    • Recover at the Base of the hill.
    • PAX are GASSED. This is not an easy workout.
    • Q challenges the PAX again – makes the ask to kill round 3 together – adding 10 reps to each point of contact.
    • PAX are gassed but still in the fight. Respond to do round 3 on the hill.
    • Q identifies 3 PAX to lead at each point of contact.
    • PAX moves forward up this hill, not leaving anyone behind.
    • Recover at AO.

MARY:

  • 3 Corners:
    • C1 = 25 x 4 Flutter Kicks
      • Karaoke to C2
    • C2 = 25 x 4 American Hammers (Q called them Boat rowers…made sense in my head lol, didn’t even think of American Hammers)
      • Reverse karaoke to C2
    • C3 = 25 x 4 LBCs
    • Converge in the middle of the parking lot
  • Q identifies 3 HIM to lead at 1 of the 3 corners – PAX choose which corner to go to
  • When each corner is done –> sprint back to the middle and hold the merkin plank –> All PAX execute 5 down/up merkins
  • Rinse & Repeat 3x (Q identifies 3 more PAX each time to lead a corner)

COUNT-OFF & NAME-O-RAMA

18 PAX – No FNGs

CIRCLE OF TRUST/BOM:

“Then David said to Solomon his son, “Be strong and courageous and do it. Do not be afraid and do not be dismayed, for the Lord God, even my God, is with you. He will not leave you or forsake you, until all the work for the service of the house of the Lord is finished.”” – 1 Chronicles 28:20 (ESV)

MOLESKIN:

Knights of the 21st Century Men’s Ministry

This comes from a daily email I get from The Knights of the 21st Century (check it out ^^). Daily motivation and spiritual guidance for men wanting be men of impact, for their families, their work, and themselves. As a young man, I tend to forget to be strong and brave and have courage – both when and not when the odds are stacked up. I’ve included the email below, take a look and be encouraged men of impact!