F3 Knoxville

Friday is for 11s (on the 11th)

THE SCENE: Cool – felt good. Character-building good.
F3 WELCOME & DISCLAIMER

Welcome to F3: Fitness – Fellowship – Faith. My name is Steam and I’ll be your Q this morning. Couple of things: Not a professional, you’re here on your own volition, you made a choice to be here. You know your body better than anyone, if you need to modify anything we do feel free to do it but push yourselves and push those around you. It’s Big Orange Friday, RED Friday, and the 11th of October. More to come on that…


WARM-O-RAMA:

SSH (Side-Straddle Hop) 11×4 in cadence

Rockette: 11×4 in cadence

Baby Arm Circles: 11×4 in cadence (Forward & Back)

Squats: 11×4 in cadence

Merkins (cmon, did people really expect a Friday Q without merkins?): 11×4 in cadence

THA-THANG:
Theme of the day is 11s (11th of October – ha ha ha…..)

[ Mosey to Playground by AO parking lot ]

  • 11s (Shoulda seen this coming from a mile away)
    • 1 Incline Merkin (benches)
    • Run to pavilion
    • Execute 10 box jumps
      • CORRECT FORM – Q demonstrates correct box jump form. Quality over quick. Slow is smooth and smooth is fast.
        • Jump up (feet planted on box (bench, etc)
        • Extend through the heels and legs, standing up straight and bringing hips up and forward
        • Jump down
    • R&R (Rinse and Repeat)
    • PAX gets spread out
    • Q identifies this and huddles PAX together at Pavilion
    • All-together –> PAX completes 11s –> runs back to the playground – executes 10 incline merkins –> sprints back to the pavilion and executes 1 good box jump in correct form

[ 10 count from PAX – walk and talk ]

[ Mosey to hill next to AO parking lot ]

  • Battle buddy up
  • “What the Hill”
    • Q explains what the hell “What the Hill” is
    • All PAX in bear crawl position
    • Move up the hill in bear crawl position
    • Counts off 11 paces of bear crawl
      • Executes 5 merkins
    • Q starts the 11 paces count-off, other PAX step up and counts the 11 + 5 merks
    • Reach the top of the hill
    • Q reminds PAX that its the 11th of October. Just because it’s not September 11th anymore, doesn’t mean that we should forget the sacrifices of 9/11 until next year. Ties in the hill element of pushing through the pain, climbing up/down that hill, without 60+ lbs of gear.
    • PAX heads back down hill in same movement
    • 1/2 way down Q gives the RECOVER and invites PAX to take 10
    • switches position from facing downhill to uphill –> crawl bear (Backwards)
    • Same movement: 11 paces + 5 merkins
    • Reaches the end of the hill

[ 10 count from PAX – walk and talk ]

[ PAX mosey to playground next to AO ]

  • Battle buddy it up
  • 11s (lol surprise)
    • 1 Man-Maker
    • 10 buddy situps
    • As a team
    • 75% of the way through –> Q gives a buy-out option: 25 squat holds with Seal Claps or finish out
    • Seal Claps win
    • PAX executes 25 seal claps while holding the squat position

[ 10 count mosey and count ]

[ PAX mosey to pavilion ]

  • New battle buddy it up
  • Circle around the flag post by the pavilion
  • All PAX execute 5 merkins THEN
  • 1 battle buddy at a time –> sprint to AO lot and starts flutter kicks
  • PAX recovers at AO lot and finishes out flutters together (25)

 

  • Q leads PAX in closing stretches (recover muscle groups)
  • Same way we came in this morning – we go out: PAX executes 11 loud and proud SSHs to end well

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

It’s the beginning of the end of the workweek (for most). I find Fridays are a good time to remember. Remember the past week – what worked, what didn’t, where you saw God show up.

  • It’s Big Orange Friday. REGARDLESS of how tomorrow turns out (Vols fans know exactly what I’m talking about) TODAY is Big Orange Friday and I will celebrate and live well in it.
  • RED Friday: Remember. Everyone Deployed. We are able to do this because people are over there doing that. Remember the brothers we have overseas serving a country who can so quickly forget about them. We won’t forget.
  •  I’ve been on a Lord of the Rings kick lately, for about the past 20 years. And was watching the Fellowship of the Ring yesterday and something really got me.
  • “Needless were none of the deeds of Gandalf in life. We do not yet know his full purpose.”
    •  What a way to describe someone. Needless were none of the deeds of______.” I want to be like that. Life full of purpose and the things I say and do not be needless. Also I think there is a beauty in not knowing our full purpose yet. The God we serve knows and it’s a beautiful thing when he gives us glimpses of what he has created us for in this life, but we don’t know our full purpose yet. That’s part of the adventure of walking with Him.
  • Way to end the week strong men – as we go to our families and loved ones this weekend – Keep the Faith & Fight the Good Fight.

MOLESKIN:

Keep the Faith & Fight the Good Fight.

ANNOUNCEMENTS:

2nd F Convergence with F3 Northeastern TN/Goliath at the Gorge next weekend at Doe River Gorge! Check the F3 Knoxville GroupMe calendar for info or contact Abscess, Tank, Steam for more info on how to get signed up. It’s sure to be a blast.

Crawl bear up the ladder

THE SCENE: Low 60s again, just having perfect gloom weather
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
3-point squats
BAC Forward
OH Claps
BAC Reverse
SSH
THA-THANG:
Grab keys and mosey out of the pavilion, out of the park and across the street to the parking lot of Fountain City United Methodist Church.  Routine is going down Jacob’s ladder.  Start in the lower parking lot, where you always do 5 BBSUs.  Run up the parking lot until you reach the split, and crawl bear up the storm drain to the upper parking lot.  Once you reach the upper lot, you have 10 eight count bodybuilders, then run out to the sidewalk and back down the hill to the lower lot.
The five BBSUs at the bottom remains the same for every iteration, but you decrease your reps of eight counts at the top.  Rounds 10-6 are eight counts, rounds 5-1 switch to diamond merkins at the top (this felt generous).

Everyone finished mostly at the same time, after which I thought we needed some lower body work.  Has been a while since I’d thrown in leg blasters, so we knocked out a round of that.  All exercises done together in cadence with no rest in between:

  • 20 squats
  • 20 lunges
  • 10 jump squats

I forgot how fun it is to run after doing those.  The plan was to reverse the ladder and do 10-6 with diamond merkins and 5-1 with eight counts, but time was a little short and I wanted to hit the escalator.  So we moseyed around to the parking lot adjacent to the duck pond.  I stole Swanson’s idea for the escalator without running from Tuesday.  Exercises as follows:

  • Imperial walkers (left right one)
  • Hello Dolly (4 count)
  • Alternating shoulder taps (left right one)
  • Crab cakes (left right one)
  • Dips on curb
  • Hand release merkins

Start at 1 rep of each, work down the list and return to the top.  Increase reps each time on the way to 10.  I think we finished 8 before time ran out.

MARY:
Crunches with feet elevated 6″
Flutter kicks
COUNT-OFF & NAME-O-RAMA
5 Strong: Filter, Duggar, Manilow, Toucan, Abort
CIRCLE OF TRUST/BOM:
Cap’n had sent a text with the following passage from The Daily Stoic: “When the standards have been set, things are tested and weighed.  And the work of philosophy is just this, to examine and uphold the standards, but the work of a truly good person is in using the standards when they know them.” – Epictetus
To me, one of the standards I need to both set and make sure that I am upholding is making my actions and decisions come from a place of love.  That doesn’t mean to always be nice, because as we’ve learned from the Q source you have to be able to tell people the difficult truths in life.  However, sugarcoating a problem or ignoring it also is not upholding the standard.  I need to make sure my actions are always based in love and to leave no doubt that that is the case.

ANNOUNCEMENTS:
Can drive for Second Harvest and Brolympics on November 9.

JUCO Circuits

THE SCENE: 58 Degrees and a full moon
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Cherry Pickers, SSH, Baby Arm Circles, Tempo Squats, Tempo Merkins – waiting on Trolley
THA-THANG:
Mosey to clean parking lot

  • Circuit Workout.  45 Seconds Work, 15 Second Recover between Stations
    • Squat w/ coupon
    • Merkins
    • Squat Side Walk
    • American Hammers
    • Side Lunge
    • Plank
    • Mountain Climbers
    • Wide/Diamond Merkins
  • 5 x 35 Yard Sprints.  10 Second Recovery in between
  • Repeat Circuit
  • 5 x 35 Yard Sprints.  10 Second Recovery in between

Mosey to Coupon Pile

  • Groups of 3 Circuit.  Work 30 Seconds.  15 Second Recover in between.
  • Curls
  • Tricep Extensions
  • Big Boy Sit Ups

MARY:
3 minutes of stretching after a tough week of workouts
COUNT-OFF & NAME-O-RAMA
19 HIMs this morning.  18 doing Circuits and 1 Rucking
CIRCLE OF TRUST/BOM:
Psalm 19:21 – “Many are the plans in the mind of a man, but it is the purpose of the Lord that will stand.”

As we go through each day, we have our dreams and desires, but ultimately we need to put our faith in God’s plan for us and lean on His will and not our own.
MOLESKIN:
Praise for Mandolin’s asthma and shin splints, Prayer that we continue reaching out to our community and welcoming future FNG’s to our AO’s.

ANNOUNCEMENTS:
November 9 – Brolympics

Am I my brothers keeper? Yes

THE SCENE: Perfect
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
20x SSH
THA-THANG:

  • Mosey to Picketts Charge – run to each cone and do 3 Burpees x 8
  • Back to AO for RAW(Ratchet Approved Workout) 10 Stations were set up with coupons. AMRAPs while HIM carries Log up Baby Everest each him to complete two rounds
  • Mosey to tall hill next to the Dragon. Do 7s with BBS AND DIVEBOMBERS
  • Mosey back to AO

MARY: circle up on Six , do 3 American Hammers with jagged pills(protein powder containers filled with sand/water) pass to next him for three rounds, Lay on back w feet six inches and press jagged pills x5 4ct pass to next him for two rounds, tempo BBS X 10

 

COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
Lesson learned from Cain slew Able Bible verse. We are our brother’s keeper. We all have responsibilities to watch out and help one another.
MOLESKIN:
Special prayer for Code Browns wife while running a 100 mi race. Pray for Iceman and his wedding Saturday
ANNOUNCEMENTS:
collect food for Second Harvest

Pick your improvement

THE SCENE: Calm and cool, 57 degrees
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
20 SSH IC, LBAC x 10, Walking Knee pull to chest x10, lunge twist x10

THA-THANG:

  • Mosey to Mt. Crumpet
  • Complete set # of reps per round spread between 2 exercises. Your choices how many reps you do of each exercise but you had to do a minimum of 20 per exercise
  • Between each round, pick the way you get up Mt. Crumpet: 1. Lunge 1/2 way, run 2. Broad jump 1/2 way, run 3. Bear crawl 1/2 way, run 4. Burnie all way up. At the top, do 10 WW2 or 10 BBS or 20 LBCs
  • Round 1: 80 reps, squat jumps or Iron Mike (1 ct)
  • Round 2: 80 reps Merkins or plank leg lifts (2ct)
  • Round 3: 60 reps Burpies or walking lunges
  • Round 4: 80 reps Mountain Climbers(2ct) or Shoulder Taps (2ct)
  • Mosey back to grinder: CMU Work, run grinder and do 10 knee tucks (while holding yourself up on the bars) between each round. Same format as above: finish total number of reps spread between 2 exercises
  • Round 1: 60 reps, Overhead press or Bent Rows (minimum 15)
  • Round 2: 50 reps, Curls or Upright Rows (minimum 10)
  • Round 3: 40 reps, Squat thrusters or burpie block jump overs (minimum 10)

MARY: Flutter kicks, Swimmers, Protractors.
COUNT-OFF & NAME-O-RAMA
CIRCLE OF TRUST/BOM:
Just like we had small choices in how we did each part of the workout today, we have choices in nearly everything that we do in our daily life. Oftentimes, however, we choose to complain and worry about the things that we have absolutely no control over. In Matthew 6, it asks who can add one inch to his stature by worrying? No one! Let’s stop complaining and worrying about those things over which we have no control and instead focus on the things we can change each day.