F3 Knoxville

Author: Steam

The Men in The Arena


THE SCENE: Just cool enough. No wind. FNG (now known as “Title 9” was the first to show this morning, followed by Abscess & Hercules aka Tank the dog

F3 WELCOME & DISCLAIMER

  • Welcome to F3: FitnessFellowshipFaith
  • Name is Steam & I’ll be your QIC this morning!
  • A couple things before we begin:
    • Not a professional
    • You’re here on your own volition
    • Modify as you need but push yourself  and the men around you. They deserve to be pushed and motivated and so do you.

[ Name of the game for this morning is 1 foot in front of the other ]

WARM-O-RAMA:

☐ Motivators: 10 IC  

☐ Rockette: 10 x 4 IC 

☐ Iron Mike: 10 x 4 IC 

☐ Michel Phelps: 10 x 4 IC 

☐ Windmill: 10 x 4 IC 

☐ Merkins: 10 x 4 IC

THA-THANG:

(Mosey to Cardiac Hill) 

☐ Battle-Buddy Up

☐ You and your BB have 3 points of contact 

☐ Top – Curve 1 – Bottom

☐ Top: 15 BB sit-ups (hold feet) 

☐ Curve 1: 15 1-count buddy merkins (Hugh five)

☐ Bottom: 15 squats

(Sprint back up to the top and hold the plank)

☐ 10 down/up merkins All-Together 

( 10 count)

☐ Rinse & Repeat – same exercises – 10 reps of everything instead of 15 

(Curves led PAX in 10 up/down squats)

(10 count) 

(Mosey to path that goes towards dock) 

☐ 2 lines —> bear crawl to the dock

(COP – Change of Plans: Path/boards to dock were slippery —> Q modified for PAX —> Hold the Al Gore after 1st light post and 10 sea claps)

(Mosey on to the dock)

[ Quarter Pounder ]

☐ 25×4 flitter kicks 

☐ 25×4 LBCs

☐ 25×4 hello dolly’s

☐ 25×4 straight legged curls 

(Mosey to hill before Everest by way of:

—> Dock —> through grass to small pavilion by soccer fields —> up the hill on path towards Everest

@ Small Pavilion

  • New Battle Buddy
  • BB1: Wall-sit + overhead seal claps
  • BB2: Sprint to lightpost in the middle of exterior parking lot + 2 merkins (just 2 ain’t bad right?) + recover BB1
  • Rinse & Repeat 1

(10 count)

(mosey from small pavilion in 2 lined American Indian style)

.25 later —> merge into 1 big American Indian run mosey

☐ Bear crawl up the hill and over the top 

(Mosey to base of Everest) 

“I’m Up – He Sees Me – I’m Down”

☐ “I’m Down” command – 5 merkins and hold until the next command is given 

—> “I’m Up!” Command = sprint up Everest

☐ All the way to the top

(Sandy is planted at the top of Everest behind tree at the top middle)

(Battle buddy Sandy Run to AO)

—> Sandy being carried in front by 2 PAX for 10 seconds (modified to 25 seconds later) and then recovering to the back

PAX rush past Haslam rock and stop at the small (sort of) hill right below Saturday AO parking lot

  • Sandy Toss + 5 up/down merkins up the hill to the parking lot
    • 2 PAX chuck Sandy as far as possible up the hill, all PAX sprint to it and execute 5 up/down merkins until everyone is at the top

MARY:
– 2 rounds of Boat/Canoe

– Cashed out the day with ATMs

COUNT-OFF & NAME-O-RAMA
16 PAX + 1 FNG = 17 total HIM

Cheatsheet, Mr Jinxy, Curves, FNG —> Title 9, Lulu, Waffle House, Otis, Crawdad, Abscess, Jumbo, Choir Boy, Hawk, LillyDipper, Brick, Snag, Swimmies

CIRCLE OF TRUST/BOM:

The Man in the Arena does not quit, although he may be knocked down and falter from the original path at times, he’s in the arena and must learn to get back up again and again and again. This is the way.

MOLESKIN:

 

“It is not the critic who counts; not the man who points out how the strong man stumbles, or where the doer of deeds could have done them better. The credit belongs to the man who is actually in the arena, whose face is marred by dust and sweat and blood; who strives valiantly; who errs, who comes short again and again, because there is no effort without error and shortcoming; but who does actually strive to do the deeds; who knows great enthusiasms, the great devotions; who spends himself in a worthy cause; who at the best knows in the end the triumph of high achievement, and who at the worst, if he fails, at least fails while daring greatly, so that his place shall never be with those cold and timid souls who neither know victory nor defeat.”

               – Teddy Roosevelt

☐ In the ring of life sometimes it can feel like we’re on our knees crying out for freedom and all we can do is look up right? 

☐ Song by Anthony Hamilton “Freedom” — some of the lyrics go like this: “Felt like the weight of the world is on my shoulders. Pressure to break or retreat at every turn. Facing the feat that the truth I discovered. No telling how all this will work out, but I’ve come too far to turn back now. I’m looking for freedom, looking for freedom. And to find it cost everything I have.”

ANNOUNCEMENTS:
1. 1st F3 Knoxville Truebadours Q101/GrowSchool Convergence: Saturday, February 29th, 2020 – Asylum AO. More info to be pushed out in weekly emails + GroupMe soon

2. F3 Morristown Launch: Saturday, April 4th, 2020. Clown car(s) will be assembling to go support the launch on 4/4. Be on the lookout for opportunities between now and then to go post at some “test-Qs” at their new AO in the coming weeks/months.

Keep the Faith & Fight the Good Fight!

Motivators Doing Motivators is Motivating

THE SCENE: 50s, sun was setting, Lakeshore Park = empty

F3 WELCOME & DISCLAIMER

– Welcome to F3: Fitness – Fellowship – Faith

– Name is Steam and I’ll be your QIC this evening

– Couple of things before we begin

– I’m not a professional

– You’re here on your own volition

– Modify as you need to but push yourself and those around you

WARM-O-RAMA:

THA-THANG:
[ Q has ruck with phone, med kit, and CPR kit. Too prepared? Who knows – better to have it and not need it than need it and not have it ]

(PAX mosey right outside Asylum PM parking lot)

[ Light It Up ]

  • PAX mosey towards Haslam rock overlooking Lakeshore park/river
    • Every light post (that was on) – 5 single leg merkins
      • One leg on top of the other
      • 5 reps/light together
      • switch legs each light
  • Sprint up the mini hill to Haslam rock
  • PAX executes 10 x 4 IC V-Ups
  • PAX Rinses & Repeats back down the way they came
    • Every light = 5 reps of a squat + merkin (basically a burpee but with no jump so……..basically a burpee.)
    • Last 2 lights = eeprub = 5 reps of a merkin + squat

(PAX moseys towards chapel(s))

[ Chapel 1 – Level 1 ]

  • 5 pillars in the outdoor pavilion (small chapel)
  • Each set of pillars = 5 Motivators together
  • After 5 motivators are executed:
    • Sprint to a tree 25m to the right = 1 fast burpee
  • Sprint back to outdoor pavilion (small chapel)
  • After 5 motivators are executed at 2nd set of pillars:
    • Sprint to small knoll to the left about 25m away = 1 slow burpee (form is key here)
  • Rinse & Repeat until PAX cleared the other side of the outdoor pavilion (small chapel)

(PAX mosey towards the big outdoor chapel —> occupied —> head to the parking lot to the left of it facing the soccer fields)

[Level 2 – Team on your back suicides]

  • PAX executing various exercises led by Q while 1 by 1, PAX sprint a zig-zagged course between lights the distance of the parking lot and back.
    • Exercises included but where not limited to:
      • SSHs
      • Merkins
      • Cherry-Pickers
      • Shoulder Taps
      • Flutter Kicks
      • Hello Dollys
      • Rockettes
      • LBCs
      • Line jumps
      • Motivators
      • + more but I forgot

(PAX moseys back towards AO parking lot)

Once PAX hits the street —> backwards American Indian Run until the playground next to morning AO —> sprint it out to the PM AO parking lot

[Finish How We Started]

  • 5 Motivators

MARY:
Heavy breathing, peeing behind dumpsters in the dark, normal F3 stuff.

COUNT-OFF & NAME-O-RAMA
9 PAX – no FNGs
CIRCLE OF TRUST/BOM:
“You Have to Improve”
MOLESKIN:
From “Free to Lead: F3 and the Unshackling of the Modern Day Warrior” by Dredd and OBT (Founders of F3) —> If you haven’t read this, DO IT. Seriously. Worth the couple bucks on Amazon – lotta good stuff packed in here. Check it out here —> https://www.amazon.com/Freed-Lead-Unshackling-Modern-day-Warrior/dp/0991238109/ref=sr_1_3?keywords=Free+to+LEad&qid=1579834505&sr=8-3

”The Practical Exercise (even if done well) will leave each student with only a working knowledge of the skill being taught. In other words, he will not be an expert but he will be able to get it done. That is how the Army transfers skills from the more experienced soldier to the inexperienced soldier. It provides formal training to get the basic skills across. After that, it’s up to each soldier to improve toward mastery as he performs the skill on the job, and as he seeks to meet the increasingly high standards set for him by his leaders. Thus, an Infantryman with some experience who is performing a task at minimal skill level might hear from his sergeant that he “isn’t in basic training anymore.” In other words, more is expected of you now. You have to improve. It’s an individual soldier’s responsibility to seek constant improvement. It’s the leader’s responsibility to demand that he do so.”

ANNOUNCEMENTS:

  • April 4th, 2020 – Morristown.
    • F3 Morristown is LAUNCHING and it’s going to be epic. We need all the HIM we can muster to go help support this new region because remember, that was once us. More info to come with this, but go ahead and put it on your cal for April. If you know any potential sad clowns and/or HIM that would benefit from F3 (just like you), E.H. MAN, E.H.

 

  • Saturday, February 29th: 1st ever Truebadours Q101/GrowSchool Convergence.
    • AO: Asylum
    • More info to come.
    • Hit up Abscess or Steam for more info

 

Keep the Faith & Fight the Good Fight!

Abscess Turning 50 Makes for a Tough Q

THE SCENE: 50s, calm, cool, collected

  • No FNGs

F3 WELCOME & DISCLAIMER

  • Welcome to F3: Fitness – Fellowship – Faith
  • Name is Steam and I’ll be your Q IC this morning
  • 1) I’m not a professional (depends who you ask)
  • 2) You’re here on your own volition (unless someone is forcing you to be here – then come see me afterwards) – thank you for choosing to be here this morning
  • 3) Modify as you need BUT push yourself and the men around you – we came here to work, so let’s work.


WARM-O-RAMA:

In Honor of Abscess’s 50th:

  • SSH (Side-Straddle Hop): 50 x 4 in cadence
  • Baby Arm Circles: 25 x 4 forward & 25 x 4 backwards in cadence
  • Tempo Squat: 25 x 4 in cadence
  • Tempo Merkins: 25 x 4 in cadence

THA-THANG:

  • PAX moseys to playground outside AO
  • Battle buddies assemble

[ There & Back & Back Again ]

  • BB1: 25 incline merkins on a bench
  • BB2: run to pavilion and execute 25 step-ups/box jumps (GOOD FORM = Extending legs all the way up) + runs back to recover BB1
  • R & R – each BB executes both stations twice
  • Lady Warriors of FIA enter the playground – F3 migrates to the pavilion

[ The Power of 4 (sucks) ]

  • Each HIM finds a nice table under the pavilion
  • Short Side #1 = 25 pull-ups
  • Long Side #1 = 25 incline merkins
  • Short Side #2 = 25 pull-ups
  • Long Side #2 = 25 decline merkins
  • PAX wall-sits until 6 is up
    • From the wall-sit position: @Waxjob gives a 50 count
    • Q leads PAX in downward vertebrae stretch
      • 1 vertebrae at a time going down and touching the ground, and 1 vertebrae at a time coming back up
  • PAX moseys back to AO

[ 4 Corners // Asylum 200 ]

  • Corner 1 of AO parking lot = 25 down/up merkins as a group
    • Mosey to Corner 2
  • Corner 2 of AO parking lot = 25 down/up dry docks as a group
    • Mosey to corner 3
  • Corner 3 of AO parking lot = 25 up/down squats as a group
    • Mosey to corner 4
  • Corner 4 of AO parking lot = 25 half-burpees IC as a group
    • 4-count led by Q (no merkin)
    • 5 counts were initiated by Q after 10 reps or 15 – this was a freaking smoke session
  • PAX gets a breather
  • Rinse & Repeat 4 Corners but backwards
    • Bernie Sanders from corner to corner for 2nd round

[ PAX moseys back to playground ]

[ Quarter Pounder ]

  • 5 dips
  • 5 incline merkins on the bench
  • 5 decline merkins on the bench
  • 5 box jumps
  • 5 Big Boy Sit-Ups with legs on the bench

[ PAX moseys to curb right outside the playground ]

  • 50 Irish Tap Dancers in honor of Abscess’s 50th
    • 50 4 counts take longer than originally thought = character building fun

[ PAX moseys back to AO ]

[ Toe the Line ]

  • PAX do down & backs across AO parking lot
    • Skip-jumps down + 5 half burpees at the end – Skip-jumps back
    • Karaoke down + 5 half burpees at the end – karaoke down
    • Jog down + 25 x 4 calf raises
  • Circle it Up

COUNT-OFF & NAME-O-RAMA
10 PAX – No FNGs
CIRCLE OF TRUST/BOM:

“Faith – someone who has believed in another person // fundamental believing in another person”

MOLESKIN:

(Matthew 8:5-13) – “Faith of a Centurion”

 

  • “If I believe really hard…Jesus will do this”
  • “I have to live in this moment believing in this person/people”

These are things I’ve told myself and maybe you have at some point too.

A challenge I’ve set for myself this week is what would it look like to have the faith of a muster seed // or faith like that of the centurion in Matthew 8.

Going back to “Faith – someone who has believed in another person // fundamental believing in another person” – for F3 for instance, I have faith that when I come out here, whether I’m leading or following, at least 1 HIM will be here in the gloom with me, pushing me to be a better version, and expecting me to do the same. I have faith in the Q to lead. I believe that. 

TPQs (Thought Provoking Questions)

  • Where do I lack the faith of a centurion?
  • What people/institutions/things do I fundamentally have faith in?
  • Who has faith in me?

Ties in with Proverbs 27:17 “As iron sharpens iron so one person sharpens another” —> having faith in one another to Keep the Faith & Fight the Good Fight

ANNOUNCEMENTS:

  • Make sure Abscess knows you didn’t suffer in vain this morning. Welcome him gladly into the RESPECT club, and be sure to post THIS Saturday at the Asylum for his 50th birthday Q.

Iron. Sharpens. Iron.

Stay In The Fight

THE SCENE: Insert info about the weather, etc.

F3 WELCOME & DISCLAIMER

  • Welcome to F3: Fitness – Fellowship – Faith
  • Name is Steam & I’ll be your Q this morning so thank you for having me

[ No FNGs ]

  • Couple things before we begin
    • I’m not a professional
    • You’re here on your own volition
    • Modify as you need to this morning but push yourself and the men around around here – they made a choice to be here and so did you – make it count.
  • ALSO – As your Q this morning:
    • I will have my ruck (no weight) with me the entire time this morning.
    • Feel free to throw your keys in there
    • There is CPR equipment and a med kit in there as well – in case of an emergency – it’s important everyone knows that.
    • I’ll also have my phone – we’re trying to get men on Q in the habit of having their phone on them, or at least having 1 phone in the PAX for emergency purposes. Better to have it and not need it than need it and not have it.

ALL THAT BEING SAID – LET’S GET TO WORK


WARM-O-RAMA:

 

  • SSH (Side-Straddle Hops): 25 x 4 in-cadence
  • Baby Arm Circles: 11 x 4 in-cadence (Front & Back)
  • Imperial Walker: 11 x 4 in-cadence
  • Merkins: 11 x 4 in-cadence
  • Mountain Climber: 11 x 4 in-cadence

THA-THANG:

Toe the Line:

  • Karaoke down
    • 2 burpees
  • Karaoke back
  • High knees down
    • 4 burpees
  • High knees back
  • Rockette down
    • 6 burpees
  • Rockette back
  • Sprint down
    • 8 burpees
  • Sprint back

(10 count)

(American Indian Mosey to lighted path by Northshore)

3s Company

  • every 3rd light: 8 up/down merkins in cadence
  • R&R until we hit the street

(10 count)

(mosey to in front of Everest)

Battle Buddy Crushers

  • Battle Buddy It Up
  • As a BB team:
    • in front of Everest: 11 BB situps each (WWII situps)
    • Mosey to the top of that little hill
    • Top of little hill: 11 half-burpees
    • Mosey back to in front of everest and hold Al Gore
  • New Battle Buddy it up
  • As a BB team:
    • In front of Everest: 11 BB high-five merkins
    • Mosey to the top of little hill
    • Top of little hill: 11 squat jumpers
    • Mosey back to in front of Everest and hold the plank
    • 20 SSHs all-together

(10 count)

(New Battle Buddy)

(American Indian Run back to AO)

TPQs (Thought-Provoking Questions) to On the Mosey Back to AO

    • 1) Why do you come to F3?
    • 2) What do you need to leave behind in 2019?

(Arrive back at AO)

At AO

  • Core-ter Pounder
    • 25 flutter kicks
    • 25 knee-sit ups
    • 25 LBCs
    • 25 Toe touches
  • Circle it Up –> Cash out with ATMs

COUNT-OFF & NAME-O-RAMA

17 PAX – No FNGs

CIRCLE OF TRUST/BOM:

I recently went and saw the new Star Wars movie, once on a date and once by myself – loved it both times, would highly recommend. There were a couple quotes that I pulled out of the movie that really got me:

  • “I know what I have to do but I don’t know if I have the strength to do it”
    • I hope you and I find ourselves in this position this year. Maybe we already have. I hope this position can remind us of our necessity of a savior and remind us that he’s far bigger than “fill in the blank.”
  • “The First Order wins by making us think we’re alone.”
    • Don’t be sad clowns. Isolation is a dangerous place for men. The First Order in the movie is representing the bad guys essentially. Creating perversions of the mind to trick the good guys into thinking they’re alone, hopelessness. There is a very real enemy and he thrives of making us think we’re alone. I hope I’m not the first to tell you that you’re not, but you’re not. I encourage you to fight against that theory this year. What we do here is only the launching point for out there. This is the huddle – the game is out there. You’re not alone and you have high impact men that will toe the line and lock shields with you here and out there.
  • “Good people will fight if we lead them.”
    • F3 is in the year-round $free.99 business of iron sharpening. High impact men want to be lead and need to lead. Everytime you come out here, you give another HIM the fighting chance to get a little bit better with you. Your battle buddy, your coworker, your spouse, your kids, your fill in the blank – keep them in the fight. Keep yourself in the fight. Now that fight may look different for you than it did last year, but stay in the fight. Whether that’s the 45 minute fight here in the gloom or a different kind of fight when you leave here, be the kind of HIM that lead people to Keep the Faith & Fight the Good Fight. Be the kind of HIM that keeps yourself keeping the faith and fighting the good fight.

ANNOUNCEMENTS:

F3 New Year’s Party THIS Friday @ Tank’s House: “F3 Knoxville is having a New Years party…kind of. Bring the wife, girlfriend/significant other or even a FNG. It’s going to be a fun night of fellowship to celebrate the new year! What to bring: a few bucks for the game tournaments, a small dessert or appetizer and BYOB. Tea and coffee will be provided. Make the HC now and let your wife/sig other meet the other idiots that you workout with at 5:30am!” @ 7pm at

Keep the Faith & Fight the Good Fight!

A Big Ballin’ Christmas Eve

THE SCENE: Felt Christmas-y. Merry & Bright (not literally).

F3 WELCOME & DISCLAIMER

“Welcome to F3: Fitness – Fellowship – Faith. My name is Steam and I’ll be your Q this Christmas Eve morning. A couple things before we begin:

  • I’m not a professional, despite popular belief
  • You’re here on your own volition – you made a choice to be here/no one’s forcing you to be here, if they are, come see me after and we’ll talk.
  • Modify as you need this morning. You know your body better than anyone, so feel free to modify, but push yourself and the men around you.”

Happy Christmas Eve men!


WARM-O-RAMA:

  • SSH (Side Straddle Hop): 11 x 4 in cadence
  • Windmill: 11 x 4 in cadence
  • Imperial Walker; 11 x 4 in cadence
    • Humble plug for the new Star Wars movie
  • Revised Merkin (Army Standard): 11 x 4 in cadence
  • Half- Burpee: 11 x 4 in cadence

THA-THANG:
Inforrmation about the workout.

[ Mosey to Market Square from Big Ball AO ]

    • AO –> Stairs by Big Ball –> Bridge across Henley –> Market Square
  • Plateau on stairs by Big Ball: 24 x 4 man-makers in cadence
  • American Santa Run to Market Square (basically an American Indian run but more jolly)

(Arrive at the stage at Market Square)

  • 24s
    • Battle Buddy Up
    • As a BB Team:
      • Stage: 24 battle-buddy sit-ups (1 BB holds feet for the other)
      • Sprint around the perimeter of the ice-skating rink and back to the stage
      • Stage: 24 1-count merkins
      • Rinse & Repeat 2x

(24 count from PAX)

(Mosey to Gay Street Christmas Tree)

  • Rocking Around the Christmas Tree
    • 4 points of contact around tree
      • Gay Street Side: 24 squats in cadence
      • Sidewalk(s): 24 1-count Merkins in cadence
      • Grass opposite of Gay Street: 24 squats in cadence

(24 count in cadence)

(Mosey to World’s Fair Park bridge/tunnel with lights)

  • PAX line up in incline merkin position on the ledge facing the water
  • Starting with the 6 – each HIM counts 7 up-down incline merkins then sprints to the front of the line – All PAX complete 7 merkins with the counter
    • This s*** ain’t no joke
    • Q Tip: It’s okay to give PAX a break if the exercise is elongated ^^^ and high-intensity
  • PAX executes exercise
    • Q gives PAX standing rest for 15-20 seconds
    • Q quickly realizes a rinse and repeat would destroy everyone for the upcoming holiday
  • PAX runs through everyone once

(24 count)

(PAX moseys towards AO – F3 Cadence Call ensues)

@ AO = ATMs (cash it out)

COUNT-OFF & NAME-O-RAMA

11 Total: 9 PAX // 2 FNGs

CIRCLE OF TRUST/BOM:

“F3 is not a Christian organization by nature. As long as you believe in a higher power, and that you’re living for more than yourself. However, I’m a Jesus follower, so that’s what I speak about when I Q usually.” – Steam

    • Q Thoughts: I forget to throw this out there before the BOM/in the COT a lot. Which is fine…..however, all men are welcome at F3 and giving whatever men that are in the COT after your Q the reminder that they are welcome regardless of they’re a “varsity Christian” (no such thing), or are struggling in whatever your faith or lack there of may be, you’re welcome.
  • The darkness has not overcome it.
  • Comes from John 1:5 = “The light shines in the darkness, and the darkness has not overcome it.”
    • What’s your “it” ?
    • As Jesus followers, we know how the story ends. And our Savior was born as a human to die from the get-go. The darkness (whatever that is for you) cannot overcome the light, the light of the world that we celebrate tomorrow.

Announcements

  • Jan 1st: Polar Bear Plunge in Townsend: Some of our PAX will be clown-car’ing up to Townsend on New Years Day to do an annual Polar Bear Plunge, followed by a 2nd F lunch at Soccer Taco on Northshore Drive. More info to come from Abscess closer to the 1st on where we’ll meetup, etc.

 

  • F3 Knoxville New Year’s Party: 1/3/2020
    • Friday, January 3rd: 5pm – 10:00pm
    • 2223 Mystic Ridge Road
    • “F3 Knoxville is having a New Years party…kind of. It’s on The Friday after New Years. Bring the wife, girlfriend/significant other or even a FNG. It’s going to be a fun night of fellowship to celebrate the new year! What to bring: a few bucks for the game tournaments, a small dessert or appetizer and BYOB. Tea and coffee will be provided. Make the HC now and let your wife/sig other meet the other idiots that you workout with at 5:30am!”