March Metric Workout – Asylum PM’d

March 29, 2023 Steam

F3 Q – 3.28.23

Asylum PM AO
5:45pm – 6:30pm
Steam on Q
Accelerate You vs. You – March Metric Workout

[ Warm o Rama ]

3-5 minutes

[ The Thang ]

March Metric Workout

Start the timer

All PAX perform each exercise for 1 full minute (no rest interval between sets)

Immediately following the 10th exercise (CMU deadlifts) (no rest), perform 5 minutes of CMU Thrusters (keep counting toward your total # of reps)

You will keep track of the TOTAL number of reps (cumulative) for each exercise below

Duration: 15 minutes

Exercises

1-minute of CMU OHP

1-minute of CMU Goblet Squats

1-minute of CMU Bent Over Rows

1-minute of CMU BBS

1-minute of CMU Biceps curls

1-minute of CMU Lunges

1-minute of Derkins (feet elevated on CMU)

1-minute of CMU LBCs

1-minute of CMU Triceps extension

1-minute of CMU Deadlifts

5-minutes of CMU Thrusters

Crispr recorded 1st Round # of reps

Rest 3 minutes.

Repeat the full routine – starting over with your rep count. Total duration: 30 minutes.

Submit BOTH scores – Round 1 reps and Round 2 reps (scored individually, not cumulatively).

Enter your times and reps on THIS FORM.

[ Mary ]

Stretched for the last 60 seconds

[ COT ]

# off – 16
FNGs? – 0
Name o Rama
- Pusher, Pluto, Rooney, Sparkler, Z-Bone, Lillydipper, Onstar, Crispr, Cheetah Boy, Steam, Flashback, Red Card, Abacus, Switchgrass, Down Under, Swimmies
Word

Pray for Nashville’s shooting victims. This morning at a small group I’m a part of one of the older guys said that you were going to see a lot of blame start to happen because of this weather it is gun control or stuff about the shooter, being transgender or the lack of security, and all this stuff. But really what it is, is that we live in a fallen world and its sin.

Do we need better precautions and things in place to protect our kids and be more responsible as citizens of this earth? Absolutely but we need Jesus even more.

Check out these powerful lyrics, from the song “Never Let Go” by Seventh Day Slumber. I was listening to this on the way to the workout tonight and these lyrics hit really hard:

Even though I walk through the valley of the shadow of deathYour perfect love is casting out fearAnd even when I’m caught in the middle of the storms of this lifeI won’t turn backI know You are near

And I will fear no evilFor my God is with meAnd if my God is with meWhom then shall I fear?Whom then shall I fear?

Oh no, You never let goThrough the calm and through the stormOh no, You never let goIn every high and every lowOh no, You never let goLord, You never let go of me

And I can see a light that is coming for the heart that holds onA glorious light beyond all compareAnd there will be an end to these troublesBut until that day comesWe’ll live to know You here on the earth

Listen to “Never Let Go” on Spotify

0 Expectations

March 26, 2023 Steam

F3 Q – 3.25.23

Asylum Daybreak
7am – 8am
Theme: Expectations

[ The Scene ]

Rainy (stopped a little before 7am)
60s

[ Welcome/Disclaimer ]

Welcome to F3: Fitness – Fellowship – Faith
My name is Steam and I’ll be your Q this morning
A few things before we begin:
- I’m not a professional
- You’re here on your own volition
- You know your injuries if you have any so if you need to modify anything we do today feel free to do so, but push yourselves and the men around you. They deserve it and so do you.
FNGs? – 1! EH’d by Voltage

[ Warm o Rama ]

SSH – 10×4
Baby Arm Circles – 10×4 F + B
Windmill – 10×4
Rockette – 10×4
Twisty – 10×4

[ The Thang ]

(1) Square Pyramid

4 corners of the parking lot
4 rounds or 4 times at each corner
R1: 25 reps across the board
R2: 50 reps across the board
R3: 75 reps across the board
R4: 100 reps across the board
All on a 1-count
Moving counter-clockwise
C1 – Calf raises
C2 – Chest presses
C3 – Squats
C4 – Incline merkins

— Mosey to NewPav — Legs

There and back again
NewPav: Squats, Lunges, Step Ups
10 reps each (1-count)
Do all 3 Xs
Run a lap around the island
Rinse and repeat – 3 rounds total

— Mosey back to the AO —

[ Mary ]

(1) Down + Backs

Skips
Side-shuffle
Open-chest lunges

(2) SWS

[ COT ]

# off – 16

Name o Rama – Veggie, Jumbo, Pluto, Voltage, Crawdad, Q-Bert, High-Heels, Choir Boy, Swimmies, Abacus, Lillydipper, Pele, Glamper, Curveball, Steam, FNG

FNGs – 1 – Parcore

Expectations – Luke 10:38-42

I came into this week with a lot of expectations, spoken and unspoken. I would imagine that you did as well. And to be honest, it’s been a really tough week when it comes to my expectations. Expectations professionally, personally, and relationally. I think one of the best stories on expectations in the Bible comes from Luke 10:38-42, the story of Martha and Mary. I’ve included it below.

What you see in this passage of scripture is a lot of what we go through in life: missed expectations, met expectations, exceeded expectations, and how we respond to these. In this story you see three responses (based upon expectations)

Martha’s response
1. Lord don’t you care?
2. Don’t you see me?
3. Don’t you see all this work I’m doing to prepare for you and others?
4. Tell her (Mary) to help me. She should be helping me! (I have expectations for her, don’t you see that?)
Mary’s response
1. Sitting at the feet of Jesus, taking in every word He said
Jesus’s response
1. I see you. I care deeply about you. I care about your expectations.
2. I also care about Mary sitting at my feet desiring to abide in my as I abide in her.

Marha is not wrong for completing tasks, working, and preparing, and Mary is not lazy for sitting at the feet of Jesus.

Did you know you can have expectations of yourself, of others, and of Jesus. Whether you realize it or not.

A couple of questions to think about

Where does this story find you right now, in your season of life?
Where do you find yourself in this story?
What expectations do you have of yourself, others, and Jesus?

Regardless of what your expectations are, and how you respond, Jesus wants to be invited in and wants to meet you right there – in your missed, met, or exceeded expectations.

Her sister, Mary, sat at the Lord’s feet, listening to what he taught. There is only one thing worth being concerned about. Mary has discovered it, and it will not be taken away from her.” As Jesus and the disciples continued on their way to Jerusalem, they came to a certain village where a woman named Martha welcomed him into her home. But Martha was distracted by the big dinner she was preparing. She came to Jesus and said, “Lord, doesn’t it seem unfair to you that my sister just sits here while I do all the work? Tell her to come and help me.” But the Lord said to her, “My dear Martha, you are worried and upset over all these details!

Luke 10:38-42 https://my.bible.com/bible/116/LUK.10.38-42

Practices Makes Progress

March 10, 2023 Steam

Asylum PM Q

3.9.3
5:45pm – 6:30pm
Meeting up top
Steam on Q

[ The Scene ]

March/September Metric Workout Prep workout (11 Xs)

[ Welcome/Disclaimer ]

Welcome to F3: Fitness – Fellowship – Faith
My name is Steam and I’ll be your Q this morning
A few things before we begin:
- I’m not a professional
- You’re here on your own volition
- You know your injuries if you have any so if you need to modify anything we do today feel free to do so, but push yourselves and the men around you. They deserve it and so do you.
FNGs?

[ Warm o Rama ]

SSH: 25×4
Imperial Walker: 10×4
Apollo Slowno (Apollo Ono, but slow): 10×4
Zombies: 10×4
Moroccan Night Clubs (hands out and switch palms up and down): 10×4

[ The Thang ]

Only doing the 11 Xs in the metric workout (all with your CMU, ruck plate, etc)

Overhead press
Goblet squats
Bent over rows
BBS
Curls
Lunges
Derkins
LBCs
Tricep extensions
Deadlifts
Thrusters

Locations (Bring CMUs, etc)

(1) Rock Pile at the top of Pickett’s Charge

1st 5 Xs

Overhead press
Goblet squat
Bent over rows
BBS
Curls

25s (1 count)

Execute 25 reps of the X
Run to the neighboring rock pile with your CMU/rock, etc
Do the same X – 25 reps
Rinse and repeat this process for all 5 Xs

Mosey to location #2

(2) Wall below the Coliseum

2nd 5 Xs

Lunges
Derkins
LBCs
Tricep extensions
Deadlifts

25s (1 count)

Execute 25 reps of the X
Take a lap (no CMU/rock/etc)
Rinse and repeat for all 5 Xs

Mosey back to the AO for thrusters + Mary

[ Mary – FP ]

10 CMU thrusters
Core 4
- LBC: 10×4
- American Hammer: 10×4
- In + Outs: 10×4
- Alabama Hello Dollys: 10×4

[ COT ]

# off – 15

Name o Rama

FNGs – 0

Word

“Practice makes progress, not perfection.”

“The comeback is always stronger and more redemptive than the setback.”

I think these two things tie in very well to this metric workouts that we are completing together this year. If you come out here wanting to crush it and have a perfect workout every single time you’ll be disappointed. If you come out here and want to get 1% better and engage in progressive, incremental growth, your ROI will increase tenfold.

500+ Side Straddle Hops 4 U

February 4, 2023 Steam

F3 Q: Saturday, February 4th, 2023

0700 – 0800

[ The Scene ]

Cold as balls (23 degrees)

[ Welcome/Disclaimer ]

Welcome to F3: Fitness – Fellowship – Faith
My name is Steam and I’ll be your Q this morning
A few things before we begin:
- I’m not a professional
- You’re here on your own volition
- You know your injuries if you have any so if you need to modify anything we do today feel free to do so, but push yourselves and the men around you. They deserve it and so do you.
FNGs?

It’s cold but you will not regret coming out here and getting better this morning 💪

[ Warm o Rama ]

SSH: 51×4 IC

[ The Thang ]

(Mosey to the Pav)

(1) February Metric Workout Prep

4 rounds

R1
- 5 pull-ups
- 5 incline merkins
- 5 BBS
- Run to the rocks near the gate: 25 rock curls

R2
- 10 pull-ups
- 10 incline merkins
- 10 BBS
- Run to the rocks near the gate: 25 ruck curls

R3
- 15 pull-ups
- 15 incline merkins
- 15 BBS
- Run to the rocks near the gate: 25 rock curls

R4
- 20 pull-ups
- 20 incline merkins
- 20 BBS
- Run to the rocks near the gate: 25 rock curls

Hold a wall sit in the Pav when done with all 4 rounds

10-count? Nay. 52×4 SSH? Yay.

(American Indian run to the bottom of Everest – periodically stopping at stop signs for 10 push-ups and 10 squats)

(2) 5s to the stump and back

pavement: man makers
Stump: squats
4+1

52×4 SSH

Run to the mulch path, and then to the top of the Coliseum.

Run up the mulch path to where you can see the mountains — execute the core 4

25×4 American Hammers
25×4 Flutter Kicks
25×4 LBCs
25×4 Hello Dollys

50×4 SSH

(Mosey to the benches to the right of the Coliseum)

5s (Dips + Decline Merkins)

50×4 Rocky Balboas

(Mosey to the Coliseum)

Ring of fire dealer’s choice – do the exercise for 10 reps on a 4-count, run to the the top of the admin building, and then back (did this 2x)

50×4 silent SSH

Mosey back to the AO (Balls To The Wall for the last light post path)

[ Mary ]

SWS, or as it was amazingly pointed out, it is now SWMS (Stretching With Married Steam)

[ COT ]

# off – 15

Name o Rama

FNGs – 0

Two Words: Don’t Forget

Megan and I went to a wedding last night, and then a few hours later went to the funeral and burial of my grandfather. The beginning of a new life and the celebrating/mourning of a life well lived. As the newly-wed couple were exchanging their vows at the wedding last night, these two powerful words popped up in my head: don’t forget. Don’t forget the vows I made to my wife 3 months back, or the man I promised her to be. Then today, we fellowshipped with a hundred or so folks, not forgetting the HIM that my grandfather was.

Because the reality is, at least for me, is that it is easy to forget. In the busyness and distractions of life, it’s easy to forget things. “Don’t forget” has been all up in my face the past week, and these two back to back events really hit home.

The PM Crew Tackles Accelerate Metric Workout #1

January 20, 2023 Steam

F3 Q: 1/17/2023

Asylum PM

5:45pm – 6:30pm

[ The Scene ]

50s
Cloudy with a chance of IRON SHARPENING YEAHHHHHHHHHH

[ Welcome/Disclaimer ]

Welcome to F3: Fitness – Fellowship – Faith
My name is Steam and I’ll be your Q this morning
A few things before we begin:
- I’m not a professional
- You’re here on your own volition
- You know your injuries if you have any so if you need to modify anything we do today feel free to do so, but push yourselves and the men around you. They deserve it and so do you.
FNGs?

[ Warm o Rama ]

(5:45pm – 5:50pm)

These warm up Xs will be catered towards the Xs we’re going to do in Accelerate Metric Workout #1

SSH: 15×4
- Run 25 yards and back
Cherry Picker: 10×4
- Run 25 yards and back
Twisty: 10×4
- Run 25 yards and back
Rockette: 10×4
- Run 25 yards and back
High Knees: 10×4
- 25 yards and back

Dynamic SWS (5:50 – 5:55)

4 corners – The Movements

1st Corner: Cobra stretch (30 seconds)
- Run
2nd: 20 BAC (Front and Back)
- Karaoke
3rd: 10 Lunge Twists
- Deep Lunge
4th: 10 wind mills
- Side shuffle back to the light pole

[ The Thang ]

(Give instructions at 5:55pm)

(Start the workout at 6pm on the dot)

Accelerate Metric Workout #1

Introducing Accelerate 2023 — In an effort to ensure that the PAX of F3 Knoxville are continuing to accelerate their King (Q-source speak for always getting better in their workouts), we are going to be promoting 6 workouts this year done 6 months apart and to Track PAX progress. So the January and July workouts will be the same, Feb/August, etc. Instead of making it a competition, a la Iron Pax, this is an individual competition. Overall results will not be posted or tracked, just participants. AOQs will be the ones to share with PAX members their overall scores.

This a YOU vs. YOU acceleration and not an Iron Pax-like competition. It will be about competing with yourself, not other PAX members. Please DM me any feedback you have for this year-long Accelerate challenge!

Here is January + July’s Accelerate workout:

Metric Workout #1 (Every man will need 1 CMU)

Set a timer for 30 minutes.

Complete as many cumulative reps as you can in that time.

The following list of exercises are performed in sets of 25 reps.

After completing a set of 25 reps, put down your CMU, run 25 yards, do 2 burpees, return to your CMU, and continue.

Here are the exercises:

150 curls
125 heavy squats
100 OHP
75 CMU swings
50 Thrusters
25 Blockees

When you finish the Blockees, start back at the top with curls.

It will look like this:

25 curls → 25 yard run → 2 burpees → 25 yard run → 25 curls…repeat until 150 curls are finished, then switch to squats (the next exercise)…etc.

Once through the entire circuit is 525 reps (burpees do not count toward total).

[ COT ]

# off —> 13

Name o Rama
- Pele, Swimmies, Pusher, Sparkler, Rooney, Drum Major, F6, Abacus, Lillydipper, Brick, High-Heels, OnStar, Steam

FNGs — 0

Reflections from the past week:

Cardinal died on Wednesday
My grandfather died yesterday
Megan (my wife) is going through a really tough time with her job and searching for a new one

It would be really easy to look at the past week and think “What in the world is going on.” But in light of everything that has happened over the past week, here are three things I need to remember, and maybe we all do heading into a new week.

(1) We can rejoice too, when we run into problems and trials, for we know that they help us develop endurance. – Hebrews 5:3

- Something about the really hard things we go through in life develop endurance for us to press on, to keep going, and to stay in the fight.

(2) Memento Mori = Remember that you must die

- This is just a fact of life.
- It’s not an “if” it’s a “when”
- That being said – how are you you stewarding the days you’ve been given? We each have a certain number of days we’re going to be on this earth, no more, no less.
- I’m 28 years old, which is roughly in the neighborhood of 10,000 days —> Have I taken advantage of these days or have they taken advantage of me (Ephesians 5:16 — making the best use of the time, because the days are evil)

(3) Keep showing up

- High Heels has said “How do you get better at burpees? Do more burpees.” And in the past when I’ve heard that I probably laughed or thought “But why?”
- But the point is not the success or failure, but to keep showing up. You wanna get better at burpees? Keep showing up and do the work.
- To quote Samwise Gamgee —> Folk in those stories had lots of chances of turning back only they didn’t. Because they were holding on to something. That there’s some good in this world and it’s worth fighting for.
- Last week we all saw how powerful and impactful it is when men decide to show up.