F3 Knoxville

Author: Steam

Square Dancin’ In The Gloom

THE SCENE: Chilly, gloomy, ominous, lol
F3 WELCOME & DISCLAIMER

Welcome to F3: Fitness – Fellowship – Faith

– My name is Steam & I’ll be your Q this morning

– I am not a professional and you are here on your own volition – which means I don’t know any injuries you may or may not have

– So if you need to modify any of the exercises we do this morning – feel free to do so

– That being said – you’re not here on accident this morning. Neither are they. Let’s rock.


WARM-O-RAMA:

    1. SSH: 15×4
    2. Imperial Walker: 15×4
    3. Squat-Bender: 15×4
    4. Merkin: 15×4
    5. SSH: 15×4

THA-THANG:

Mosey to Market Square

– Warm-Up with the Market Square Dance (3 Evolutions Total)

  • Start at C1 (bottom R)

    • Sprint to C2 (Top R)

    •  Fireman carry to C3 (Top L)

    • Sprint to C4 (Bottom L)

    • Fireman carry to C1

    • Modify = lunges

  • [ 15×4 SSHs ]

  • Start at C1

    • Sprint to C2

    • Bear crawl to C3

    • Sprint to C4

    • Bear crawl to C1

  • [ 15×4 SSHs ]

  • Start at C1

    • Sprint to C2

    • Long-jump to C3

    • Sprint to C4

    • Long-jump to C1

  • [ 15×4 SSHs ]

– Converge @ the bell

  • Stayin Alive with 75
    • Bell —> sprint to stage
    • There are 5 steps
    • 15-4 count incline merkins on each step – one evolution at a time
    • Do this 5x
    • We will do the merkins in unison and in cadence

[ Mosey back to AO ]

    • Each stop sign/stoplight = 15 merkins

COUNT-OFF & NAME-O-RAMA
Count-Off = 8

Name-O-Rama: G-6, Jenner, Careless, The Voice, Old Spice, Bessie, Swanson, Steam (Q)
CIRCLE OF TRUST/BOM:

  • Did a Lord of the Rings trilogy this weekend and as you can guess, it was awesome. Huge LOTR fan. I love the Christian symbolism that is portrayed in the trilogy, as well as the 9 or so hours of action and overall story. One of my favorite moments comes from the character of Samwise Gamgee, the main character’s reliable companion:
  • Frodo :
    • I can’t do this, Sam.
  • Sam :
    • I know. It’s all wrong. By rights we shouldn’t even be here. But we are. It’s like in the great stories Mr. Frodo. The ones that really mattered. Full of darkness and danger they were, and sometimes you didn’t want to know the end. Because how could the end be happy. How could the world go back to the way it was when so much bad happened. But in the end, it’s only a passing thing, this shadow. Even darkness must pass. A new day will come. And when the sun shines it will shine out the clearer. Those were the stories that stayed with you. That meant something. Even if you were too small to understand why. But I think, Mr. Frodo, I do understand. I know now. Folk in those stories had lots of chances of turning back only they didn’t. Because they were holding on to something.
  • Frodo :
    • What are we holding on to, Sam?
  • Sam :
    • That there’s some good in this world, Mr. Frodo. And it’s worth fighting for.

[ This week, a war is being waged against you, against me, against our country and her leaders, against our world. Sometimes this is more tangible than others. ]

  • Consider Ephesians 6:10-20 our epic pre-battle speech as we ride out to the enemy and meet him head on this week.

“Finally, be strong in the Lord and in the strength of his might. Put on the whole armor of God, that you may be able to stand against the schemes of the devil. For we do not wrestle against flesh and blood, but against the rulers, against the authorities, against the cosmic powers over this present darkness, against the spiritual forces of evil in the heavenly places. Therefore take up the whole armor of God, that you may be able to withstand in the evil day, and having done all, to stand firm. Stand therefore, having fastened on the belt of truth, and having put on the breastplate of righteousness, and, as shoes for your feet, having put on the readiness given by the gospel of peace. In all circumstances take up the shield of faith, with which you can extinguish all the flaming darts of the evil one; and take the helmet of salvation, and the sword of the Spirit, which is the word of God, praying at all times in the Spirit, with all prayer and supplication. To that end, keep alert with all perseverance, making supplication for all the saints, and also for me, that words may be given to me in opening my mouth boldly to proclaim the mystery of the gospel, for which I am an ambassador in chains, that I may declare it boldly, as I ought to speak.”

Ephesians 6:10-20

MOLESKIN:
Prayer request from G-6 for Cooper Dewalt – severely damaged his fingers in an accident this weekend

Big Ball Takes on the Murph – Y(mca) the Heck Not

THE SCENE: 0530: Wet/Rainy
F3 WELCOME & DISCLAIMER

    • Welcome to F3: Fitness – Fellowship – Faith
    • My name is Steam & I’ll be your Q this morning
    • A couple things before we begin
    • (1) I am not a professional
    • (2) You are here on your own volition
      • you made a choice to be here – so did the man on your left and right
      • don’t take that lightly – you’re here for them, because without you, they probably wouldn’t be here
    • (3) You know your body better than anyone – meaning I don’t know any injuries you may or may not have
      • if you need to modify any of the exercises we do this morning – do it. But don’t use that as a cop out.
      • see that guy on your left and right? He came here to work so don’t half ass it for him or you this morning.
      • We will be doing a modified version of the Murph this morning – it’s not just a beatdown – it’s a workout honoring Lt. Michael Murphy – who sacrificed his life in the Hindu-Kush mountains of Afghanistan for the rest of his SEAL team and country. When we’re all gonna be hurting at some point this morning, we all will I promise, think of that.
      • Lock in and Dig Deep – we’re gonna do this together.
    • That being said – it’s an honor to be here this morning with you men – I couldn’t think of a better way to kick off Thursday morning than with y’all.


WARM-O-RAMA:

    • SSH: 11×4 (in cadence)
    • Cherry Picker: 11×4 (in cadence)
    • Rockette: 11×4 (in cadence)
    • Merkin: 11×4 (in cadence)
    • SSH: 11×4 (in cadence)

THA-THANG:
Big Ball AO –> Downtown YMCA (around 1 mile roundtrip)

  • Mosey with 20lb vest and 20lb ruck from AO –> past convention center –> into the Downtown YMCA on Clinch Ave.
  • PAX heads up to the YMCA’s Attic, aka badass crossfit style room up top
  • QIC explains the history of The Murph, background on Mike Muprhy
  • PAX executes a Modified Murph along with hype music over the Attic loudspeakers by the QIC
    • Pull-Ups: 50
    • Push-Ups: 150
    • Squats: 250
  • When PAX members are done –> execute flutter kicks on a 4 count (led by Swanson & Steam)
  • PAX takes super awesome GP in front of the Y logo #GP
  • PAX American-Indian moseys to field across from AO
  • QIC goes down the line and affirms each PAX member by a chest-clearing cadence grunt that each PAX member repeats
  • TAKE. IT.
  • All PAX take the field like it’s their last.

MARY:
Rain still coming down – all PAX are soaked but happy to be here

QIC checks in with each PAX member in the COT: How you feeling? Met with a response of affirmation of being here.
COUNT-OFF & NAME-O-RAMA

11 PAX including Q

No FNGs
CIRCLE OF TRUST/BOM:

  • I feel like God has been tapping on my shoulder pretty intentionally in ways that I can only explain as divine appointment.
  • When you feel that, when you are, uh, awakened to that tapping or divine call, will you take it?
  • I’ve wrestled with mine for a couple weeks because it regards my job and the list goes on and on.
  • With that I’ve isolated myself. We talk a lot in F3 about the isolated male.
  • When you feel that calling or divine appointment, bring others into the fold and share that with them.
  • I guarantee any one of us are more than willing to walk with you in that.

 

  • What I was vaguely referring to up above in my word is this: 2 weeks ago I met with the YMCA of East TN COO. She was asking how my new role with the Downtown YMCA was going, thanks to the Knoxville Fellows. I told her I was enjoying it, but there was not a lot of concrete structure – it was more a shadowing/figuring it out on your own. And with this new role at the Y, which seems pretty unclear at times, I feel like there are all these things that I want to do to benefit members and add more value to the Y than “just being a gym.” One thing that the Lord has put on my heart within the past month is the idea of going deeper at work than just surface-level membership questions and support. More specifically, leading a bible-study or small-group, or book-study. After all, this is the Young Men’s Christian Association, and I feel a charge to bring back some light that I feel we as an organization have lost (a little).
  • When my COO brought up the idea of bringing back a bible study, etc into the Downtown Y – i knew that’s what the Lord had put on my heart. I could clearly hear His voice through my COO.
  • Fast forward to the next Monday: my direct boss was away and I was in his office, 10 minutes into being clocked in, with my bible open, starting my day off thinking about what my COO said, and the idea of a bible study being brought back into the Y and honestly – feeling really insecure and negative and doubtful about it. The next thing I’m about to say can only be divine appointment: around the corner and into the office comes a man and the first words out of his mouth were “Hey man, do y’all do any bible studies here?”
  • My jaw literally dropped. To me, this was clearly the Lord putting this man in front of me as affirmation that his voice had been made clear. I got to talking to the man, and through our conversation it became more apparent this is something I feel called to do.
  • Later that week (Wednesday) I was walking home from work and saw the man outside after recently talking with a friend about the experience, and he asked again about the bible study. This was uncanny – it was Christ.
  • I’ve felt convicted about my doubts for this after clearly seeing the the call of God for this through this divine appointment – I knew what to do.
  • However, when I was feeling doubtful, I was isolating myself – what we talk about in F3 as the isolated male. My BOM today was about answering the taps on the shoulder from the Lord and inviting other men and HIM and people into the fold and grace of that – so you don’t isolate yourself.

ANNOUNCEMENTS:
G-6 has 2 job opportunities that can be longterm – for more info, see G-6

Oct. 6 = Abscess & Steam are co-leading a hike with the Downtown YMCA (See F3 Knoxville GroupMe events for more info) – DM Abscess or Steam for more info

Nov = Anniversary month! 3 Years! Keep your eyes peeled for more info on the shindig celebration that will ensue.

3rd F will likely be around the first couple weeks of December

Monday’s Rock

THE SCENE: The gloom was in full effect – not too cold, not too hot, just right.
F3 WELCOME & DISCLAIMER

  • Welcome to F3: Fitness, Fellowship, & Faith. My name is Steam and I’ll be your Q this morning
  • I am not a professional – you are here on your own volition – which means I don’t know any injuries you may or may not have. So if you need to modify any of the exercises we do this morning – do it.
  • That being said: you’re not here for you, you’re here for them. Push yourself and those around you. 


WARM-O-RAMA:

SSH: 12×4 (in cadence)

Cherry-Picker: 8×4 (in cadence)

Squat: 12×4 (in cadence)

Merkin: 12×4 (in cadence)

SSH: 12×4 (in cadence)

THA-THANG:
Mosey to rock pile at the top of the OG Asylum and execute good PT

  • Every stop sign passed = 15×4 squats
    • Q chose 1 PAX member to lead each time
  • Every parking lot passed = 10 1-count merkins
    • Q chose 1 PAX member to lead each time
  • Mosey from AO to Rock Pile at OG Asylum
  • Rock Pile
    • battle buddies
    • 3 Rounds
      • R1
        • BB1: 25 chest presses & hold above head until relieved
        • BB2: sprint down to tree on right (.25/mile) & execute 5 squats –> sprint back and recover BB1
        • After both BBs complete 50 chest presses each = hold plank @ rock pile
      • Between R1 & R2: 20 SSHs led by called upon PAX member by Q
      • R2
        • BB1: 20 curls & hold in bent over row position until relieved
        • BB2: sprint down to tree on right (.25/mile) & execute 4 merkins –> sprint back and recover BB1
        • After both BBs complete 50 curls each = hold plank @ rock pile
    • Drop rocks –> 2 lines mosey
    • Peel = 2 men out front peel around and to the back of the PAX and call out for the next men to peel when they get back in formation (think reverse American Indian Run)
  • Pause at rock overlooking the new fields/river/mountains
    • Covered by fog/gloom
    • Q said mini-BOM: You can’t see it now but there are beautiful mountains in view and the river and the park when it is clear. But the gloom is preventing you to see this right now. Take this metaphor into your life. Do you trust Him that they’ll still be there when the gloom clears in your life? Even though you can’t physically see it right now, it’s there, more importantly, HE is there, do you trust that this week?
  • Mosey down to curved path leading into the parking lot across from AO
    • 7 light poles
    • With your battle buddy, alternate between BBS (battle buddy situps) & flutter kicks every light pole
    • On flutter kick poles –> Q appointed a member of PAX to lead the cadence
    • 10 BBSs/pole & 20 flutter kicks/pole
  • Back Home @ the AO
    • Motto cadence call led by QIC
  • 12 Man-Makers (8-count Merkins)

MARY:
Heavy breathing
COUNT-OFF & NAME-O-RAMA
43 HIM came out and crushed the Monday gloom (2 FNGs included)
CIRCLE OF TRUST/BOM:
1) Know that you are fully equipped and capable of whatever mission the Lord tasks you with this week. Know your mission and that where he sends you this week, there you’ll be.

2) Don’t be afraid to Wagon-Wheel this week. I’m not good at it. My pride gets in the way. A key component of wagon-wheeling is dying to yourself and your own ambitions or work so that you can go back and bring those falling behind out of the gloom. Don’ the afraid to wagon-wheel this week – to be that voice of encouragement that circles back around to speak life into those that may have/are falling behind or that you’ve noticed need to be encouraged. When people see the F3 logo – that means something. The commitment to pursuing the Lord as HIM, as well as to each other is vital to the nature of F3.
MOLESKIN:
G-6 gave me encouragement this morning before things got kicked off – I always get nervous about my BOM because I don’t want to word vomit or get in my own way of sharing what God’s put on my heart/letting my words be far and His words be here & clear. G-6 gave me encouragement that went something like: God will put on your heart what he wants you to say/communicate when the time comes. That is important. And meant a lot. Because that means that we don’t have to worry or stress about saying the right thing or focus on how we sound – God’s got it already taken care of and He will put on our hearts what he wants us to say. A prayer I’ve been working on (and off unfortunately) for some time has gone something like this and when I remember to say it – man it hits home.

Lord, give me eyes to see like you, ears to hear your truth, lips to speak life, hands and feet to go and serve where you call me, and a heart to love like you.

Kinda just puts it in perspective of how much we need God to come into our everyday being and let the Holy Spirit allow us to be purpose-driven High Impact Men in everything we say and do.

ANNOUNCEMENTS:
Prayer Request from G-6: Lunch $’s (Jay Cobble) father died last night – keep their family in your prayers please.

The Volunteer Express

THE SCENE: Sunny, warm, clear eyes, full heart, can’t lose.
F3 WELCOME & DISCLAIMER

Welcome to F3: Fitness – Fellowship – Faith. My name is Steam & I’ll be your QIC (Q In Charge) this morning. I am not a professional, you are here on your own volition. I don’t know any injuries you may or may not have so if you need to modify any of the exercises we do this morning feel free to do so but push yourself and those around you. thanks for coming out this morning men, let’s go to work.

WARM-O-RAMA:

Squat-Bender: 15 x 4 in cadence

Cherry-Picker(arms not legs): 30 x 4 in cadence

Imperial Walker: 15 x 4 in cadence

SSH: 15 x 4 in cadence

Modified Burpee (Army Burpee): 15 x 4 in cadence

THA-THANG:
Mosey to Pass Underneath Neyland Stadium

  • AO –> color stairs parking lot –> secret pass up to UT (bridge over water) –> Under Neyland
  • “The Neyland Express”
    • underneath Neyland
    • Gates 1-7 = burpee ladder
    • Gate 1 = 1 burpee
    • Gate 2 = 2 burpees
    • Gate 3-7…follow suit until PAX get done after Gate 7
      • hold plank after Gate 7 until all PAX recovers
    • Mosey to Neyland Parking Garage
    • 6 Poles (start @ farthest one from TBA – Thompson Boling Arena)
    • 6 Poles = 6 Rounds
    • Assemble battle buddy teams
    • Round 1
      • BB1 runs to pole 1 — executes 5 squats
      • BB2 executes flutter kicks until relieved
      • when done with Round 1 – hold the plank until all PAX recovers
    • [ 10 SSHs + 10 count rest ]
    • Round 2
      • BB1 runs to pole 2 — executes 10 squats
      • BB2 executes BBSs until relieved
      • When done with Round 2 – hold the plank until all PAX recovers
    • [ 10 SSHs + 10 count rest ]
    • Round 3
      • BB1 runs to pole 3 — executes 15 squats
      • BB2 executes flutter kicks until relieved
      • When done with Round 3 – hold the plank until all PAX recovers
    • [ 10 SSHs + 10 count rest ]
    • Round 4
      • BB1 runs to pole 4 — executes 20 squats
      • BB2 executes BBSs until relieved
      • When done with Round 4 – hold the plank until all PAX recovers
    • [ 10 SSHs + 10 count rest ]
    • Round 5
      • BB1 runs to pole 5 — executes 25 squats
      • BB2 executes flutter kicks until relieved
      • When done with Round 5 – hold the plank until all PAX recovers
    • [ 10 SSHs + 10 count rest ]
    • Round 6
      • BB1 runs to pole 6 — executes 30 squats
      • BB2 executes 10 incline/decline/regular merkins
        • 10 seconds of rest in between each style merkin
        • Rinse&Repeat until Round 6 is done
    • [ 10 SSHs + 10 count rest ]
    • BLAST ROCKY TOP BECAUSE GO VOLS
    • Mosey back under Neyland –> back side of UT –> up into WFP –> AO
    • BLAST FINAL COUNTDOWN & EYE OF THE TIGER THROUGH BLUETOOTH SPEAKERS

MARY:
3.17 miles covered total
COUNT-OFF & NAME-O-RAMA
9 PAX — Preacher, Dugger, Careless, Passport, Red Writer, Quarantine, Rousey, Dinger, Steam
CIRCLE OF TRUST/BOM:

3 of Pat Summitt’s Maxims

  1. Take Full Responsibility
    1. Of your life – all aspects
  2. Make hard Work Your Passion
    1. Idk what you’re passionate about but don’t give it up. Know why you’re working hard though. identify your “why”
  3. Make Winning Your Attitude
    1. Make Christ-driven winning your attitude everyday
      MOLESKIN:
      Insert any personal comments, notes, devotion content, etc.
      ANNOUNCEMENTS:
      Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.

D-Day Memorial Beatdown

THE SCENE: Cool but not cold
F3 WELCOME & DISCLAIMER

“Welcome to F3! Fitness – Fellowship – Faith. My name is Steam and I will be your Q this morning”

“I am not a professional & you are here on your own volition – which means I don’t know any injuries you may or may not have.
– As every morning – safety is always number one – if you need to modify any of the exercises we do this morning – do it, you will not be looked down on and I cannot make that more clear.
– You will leave a better man than when you woke up this morning – if you’ve ever been to F3 you know this – no man left behind – no man left the same
– HOWEVER What you do in the next 45 minutes is up to you. That is the only thing you have control over. You’re here.
– Just like June 6th, 1944, you’re not here for you, you’re here for them (all pax)
– Dwight D. Eisenhower called the D-Day a crusade in which, “we will accept nothing less than full victory.”
– That’s our thesis this morning. “

1) Lock in & Be loud (when we do a cadence – sound off like it’s the last breath you got)
2) DFQ: Don’t Freaking Quit. Don’t Quit on yourself – don’t quit on the men around you.


WARM-O-RAMA:

SSH: 20 x 4 (in cadence)

Cherry-Picker: 10 x 4 ( in cadence)

Half-Burpee: 10 x 4 (in cadence)
– 1) drop down to plank
– 2) bring legs in
– 3) push legs out
– 4) back up to stand

Merkin: 20 x 4 (in cadence)

Flutter Kick: 20 x 4 (in cadence)

Baby Arm Circles: 12 x 4 forward & 12 x 4 backward

SSH: 10 x 4 in cadence

THA-THANG:

  • Mosey to Cardiac Hill
    • Take the baby hill as a team
  • Cardiac Hill (3+ charges)
    • Mosey down Cardiac
      • Identify key points of contact
    • Gather at bottom fo cardiac
    • Q identifies ways to get up cardiac (path or rough it)
    • CHARGE 1
      • Sprint to clearing
      • Battle buddy drag halfway up the hill – switch
      • Spring to top
      • hold plank
      • 10 – 1 count merkins (UP-DOWN)
    • mosey back down Cardiac
    • 15 SSHs in Cadence led by PAX members
    • CHARGE 2
      • Sprint to clearing
      • Army low crawl up to point of contact (tree)
      • Sprint to the top
      • hold squat until 6 recovers
      • 10 – 1 count merkins (UP-DOWN)
    • Mosey back down Cardiac
    • 15 SSHs led by PAX members
    • CHARGE 3
      • Sprint to clearing
      • Army low crawl or bear crawl to point of contact (tree)
      • sprint to top
      • hold plank until 6 recovers
      • 10 – 1 count merkins (UP-DOWN)
    • EXPECT THE UNEXPECTED \\ REACT & ADAPT
    • Mosey back down Cardiac
    • 15 x 4 SSHs led by PAX members
    • CHARGE 4
      • Sprint to the top full-ass, not half-ass
      • hold plank until 6 recovers
      • 10 x 4 SSHs led by PAX members
      • 10 – 1 merkins (UP-DOWN)
    • EXPECT THE UNEXPECTED \\ REACT & ADAPT
    • Mosey back down Cardiac
    • 15 x 4 SSHs led by PAX members
    • CHARGE 5
      • Form 2 lines
      • American Indian Run to the top
      • Mosey back in 2 lines to AO
  • ABS
    • American Hammers (duh)
    • Flutter Kick
    • Hello Dolly .

COUNT-OFF & NAME-O-RAMA

DogBite – Cozmo – Worm – Pringle – Snitch – Walkabout – Cheatsheet – CatGut – Mr. Jinxy – Redo – Cap’n Crunch – Pfeiffer- Ratchet – Proton – Carney – Ribbed – Fabio – AAA – Gibbler – Compost – Bunny – Savannah – Wallace – Hottub – Possum – SlimShady – Shocko – Dreamer – Woodshack – LightsOut – Butterfly – CodeBrown – Umbro – Steam

CIRCLE OF TRUST/BOM:

Gen. Dwight D. Eisenhower encouraged Allied soldiers taking part in the D-day invasion of June 6, 1944, reminding them, “The eyes of the world are upon you,” before they embarked on ” a great crusade.”

– it is so hard for us to remember how much has been sacrificed for us to be able to do this today. Think back to when you were 18 & idk what you were doing but I bet it wasn’t jumping out of a boat with bullets flying by your head and into your buddies.

– I think Eisenhower’s reminder of the eyes of the world are upon you still ring true for us today though. As Christian men – Men of Impact – the eyes of the world absolutely are on us and we are without a doubt on a crusade. Keep fighting the good fight and keep the faith. Like I said before you are better men than when you showed up this morning – and none of us would be here without the other.