F3 Knoxville

Talk Less, Smile More

THE SCENE: Started off a bit misty, but turned out to be cloudy and downright pleasant, around 65 degrees
F3 WELCOME & DISCLAIMER

Welcome to F3, Fitness, Fellowship and Faith. F3 is a free workout program designed to improve fitness, share some camaraderie, and foster male leadership in the community.  I’m Pele and I will be your Q today.  I am not a professional, and I do not know your fitness level or injury history.  Please push yourself, but modify the workout as necessary to avoid making any existing injuries worse.  The goal is to get better together!


WARM-O-RAMA:

– Motivators (5-ct, descending)

– 10 Windmills (4-ct), in cadence

– Michael Phelps

– 10 Tempo Seal Claps (4-ct), in Cadence

– 10 Tempo Overhead Claps (4-ct), in Cadence

-10 Steve Earle’s (4-ct), in Cadence

– OYO leg stretching

THA-THANG:

MOSEY to Small parking lot south of Colosseum.

  • Do each group of exercises, running a loop after each group is completed, for a total of 5 times around the lot. Can be done in any order.  Exercise groups are:
  1. AB BLASTER:
    • 20x: LBCs, BBSs, American Hammers (2-ct), Dead Bugs (2-ct)
  2. ARM BLASTER:
    • 20x: Merkins, Carolina Dry Docks, Bottle Openers (2-ct), Shoulder Taps (2-ct)
  3. LEG BLASTER:
    • 20x: Bobby Hurleys, Iron Mikes (2-ct), Froggie Jumps, Squats.
  4. CARDIO BLASTER:
    • 20x: SSH (2-ct), High Knees (2-ct), Butt Kickers (2-ct), Mountain Climbers (2-ct), Smurf Jacks
  5. STRETCH BLASTER:
    • 10 x: Cherry Pickers (4-ct), Windmills (4-ct), Grady Corns (4-ct)

Mosey to Road by Roundabout.

  • 5 sets of 30 seconds, AMRAP, 10 second break, BERNIE up to Curb at end of each set:
    • PLANK JACKS, LUNGES

MOSEY to roadway leading up to AO.

  • PARTNER PYRAMIDS! Partner up with like speed. Start ½ way between flag and tree. One partner runs towards flag, other partner runs towards stop sign or tree and back.   Meet at center point and   do the following exercises in REPS of 15.  Then switch directions.
    • LAP 1 Patty-cake Planks (2-ct)
    • LAP 2 Patty-cake Planks, LBCs
    • LAP 3 Patty-cake Planks, LBCs, Mtn Climbers (2-ct)
    • LAP 4 Patty-cake Planks, LBCs, Mtn Climbers (2-ct), Bobby Hurleys
    • LAP 5 LBCs, Mtn Climbers (2-ct), Bobby Hurleys
    • LAP 6 Mtn Climbers (2-ct), Bobby Hurley s
    • LAP 7 Bobby Hurleys

(we got about 1/2 way through this before running out of time.)
MARY:
Nope
COUNT-OFF & NAME-O-RAMA
7 sweaty dudes
CIRCLE OF TRUST/BOM:

Early in the musical HAMILTON, Alexander Hamilton introduces himself to his hero (and future killer), Aaron Burr.  He’s nervous, trying to make a good impression, etc. is kind of hyper, talking passionately, and he’s sort of running off at the mouth a bit.  Aaron Burr stops him and gives him some advice.  “TALK LESS.  SMILE MORE.  DON’T TELL THEM WHAT YOU’RE AGAINST OR WHAT YOU’RE FOR.”

I constantly go back and forth with this concept in my head.  I’ve heard athletes, politicians, movie stars, all sorts of public figures say some version of “I’m going to speak my mind and I don’t give a BLEEP what you think about it.” And they get applauded for it.  Yeah, you go girl.  That’s right, tell them what you think and don’t let anybody tell you you’re wrong.

Well, the knife cuts both ways sometimes.  I was recently in a pretty intense discussion about some deep topics with a friend of mine. I was pretty dang sure that I was on the right side of the argument.  I was dropping knowledge bombs left and right.  Boom. There’s another one, Boom!  Big one coming, BOOM!  Shock and Awe kind of stuff.  And became more and more frustrated and angry that my friend wasn’t agreeing with me or seeing things the same way.  Afterwards, it really bothered me NOT that he didn’t agree with me so much, but that I had been so hard on my friend for not agreeing in the World According to Pele.  I went back to him and apologized, and those lyrics from Hamilton ran through my head.  Talk less. Smile more. Hmmm… maybe I should do that.

This probably isn’t a news flash to you, but people aren’t always going to agree with you.  And when that happens (not if, but when), don’t be like me, and don’t let your emotions get the best of you.  Give THEM an opportunity to explain what their point of view is and be patient, don’t interrupt them at every step pointing out what you think are the flaws of their argument.  TALK LESS.  And at the end of it, even if you never reach an agreement, shake their hand and say you respect their position.  SMILE MORE.  Like the Avett Brothers song says, No Hard Feelings.  Love Thy Neighbor (even when they’re wrong, hee hee).  Friendships are worth more than a fight about who’s right and who’s wrong.

MOLESKIN:
Prayers for various PAX, their families and friends
ANNOUNCEMENTS:
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.

You Vs You, Martha Vs Mary

THE SCENE: Near 60 but dodged the rain
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

SSH x 20 (4 Count), Cherry Pickers x 4 (4 Count), Mountain Climbers x 15 (4 Count)

THA-THANG:

  • 4 evenly spaced cones or lines ~10 yards/30 feet apart

    The Workout:

    • Part 1:  RUN
    • 10 minute timer
    • Start the timer, then…
    • Run from Line 1 to Line 2 (~10 yards) and back to Line 1
    • Run from Line 1 to Line 3 (~20 yards) and back to Line 1 
    • Run from Line 1 to Line 4 (~30 yards) and back to Line 1
    • That is 1 rep
    • Rinse and repeat as many times as you can in the 10 minutesds.

    1 minute rest

    • Part 2:  AMRAP
    • 3×2 minutes timer
    • Count the total number of reps (cumulative, not individual)
    • Start the timer, then…
    • 2 minutes AMRAP SSH
      • (no rest)
    • 2 minutes AMRAP High Knees (count 1 leg)
      • (no rest)
    • 2 minutes AMRAP mountain climbers (count 1 leg)

    3 MINUTES REST AND RECORD 1st ROUND # OF REPS

    Now…REPEAT the full routine – starting over with your rep count

CIRCLE OF TRUST/BOM:
Luke 10:38 Now as they were traveling along, He entered a village; and a woman named Martha welcomed Him into her home. 39 She had a sister called Mary, who was seated at the Lord’s feet, listening to His word. 40 But Martha was distracted with [q]all her preparations; and she came up to Him and said, “Lord, do You not care that my sister has left me to do all the serving alone? Then tell her to help me.” 41 But the Lord answered and said to her, “Martha, Martha, you are worried and bothered about so many things; 42 but only one thing is necessary, for Mary has chosen the good part, which shall not be taken away from her.”

No matter how busy you think you are, there is only one thing you must do on any given day – grow closer to God. Even if a man gained the whole world but forfeit his soul, he has gained nothing. Grow first thing in the day and then again throughout the day because only one thing is necessary. Give the rest of your life the leftovers.

 

What Happened to The Gloom?

THE SCENE: Cool, perfect Spring morning.  MINUS THE NEW LIGHTING IN THE AO!  WHERE’D THE GLOOM GO?!?!?!?!?!
F3 WELCOME & DISCLAIMER DONE.
WARM-O-RAMA:
Slow mosey to the rock pile.
THA-THANG:
At the rock pile:

  • Curls with Rock (15 reps)
  • OH Presses (15 reps)
  • Bent Over Rows (15 reps)
  • Repeat until time

At the Cul-de-sac

  • Farmer’s Carry: 2 laps around the cul-de-sac with the sandbags
  • Squats (15 reps)
  • Lunges (15 reps)
  • Until each PAX completes their Farmer’s Carry laps/until time

At the Dock

  • 15 merkins
  • 10 burpees
  • 15 dips

After the rotation, at the plaground 10 pull ups and 10 merkins, repeat

MARY:
Core stuff at the AO, Hello Dollys, Flutterkicks, LBCs, Oblique crunches

COUNT-OFF & NAME-O-RAMA
7 HIMs
CIRCLE OF TRUST/BOM:
Gratitude for the past year.  Been a blast and great time getting to know everybody.
MOLESKIN:
Seriously, thank you.  There’s been a change for the better.  It’s been great.  Gives me hope.  And really, I don’t like being able to see what I’m doing in the gloom.  We need to go back to the old lighting.  Think that’ll fly with KCP&R?
ANNOUNCEMENTS:
Hardship Hill,Hardship Hill,Hardship Hill,Hardship Hill,Hardship Hill,Hardship Hill,Hardship Hill,Hardship Hill,Hardship Hill,Hardship Hill,Hardship Hill,Hardship Hill

Release the Quacken!

Note : Q and Backblast by PBR (F3 Spring Hill). Some typing by FixerUpper. PBR, I’ll get you a tag so this can be a lil’ more seamless next time. 

Backblast: Release the Quacken!

AO: #thequacken

Date: 04/26/2023

PAX:

@FixerUpper (Patrick Core)

@PBR (F3 Spring Hill)

@Trip

@Wedding Singer

@Z-Pack (Brian Brockman)

FNGs: 0

Q: @PBR (F3 Spring Hill)

Count: 5

Welcome to F3, I am PBR, and I am not a professional. You exercise at your own risk. Modify as necessary to avoid injury, not to avoid work.

F3 stands for Fitness, Fellowship, and Faith. The mission of F3 is to plant, grow, and serve small workout groups for the invigoration of male community leadership.

The 5 Core Principles of F3 workouts are: Free of charge, Open to all men, Held outdoors – rain or shine, heat or cold, Peer led in a rotating fashion, Always end in a Circle of Trust.

The F3 Credo is: “Leave no man behind, but leave no man where you find him.”

Warmorama

  • SSH IC
  • Good Mornings OYO
  • Phelps (after we explained to Trip who he is)
  • WMH (after also explaining to Trip who he is)

Thang 1

  • PBR’s Beer Run
    • Cones were set in a diamond roughly 15 yards apart
    • PAX completed an exercise at cone 1 before a mosey around the diamond
    • Exercises were 20x Pickle Pounders, 20x BBS, 20x Rosalitas, 20x Squats
    • R&R for three total rounds

Thang 2

  • Release the Quacken
    • Modification of Bermuda Triangle from the Exicon
    • Cones were set in a triangle roughly 10 yards apart
    • PAX duck walked from cone to cone, completing a kraken burpee ladder at each stop 1-2-3-4-5-4-3-2-1
    • Results were 75 hand release merkins smothered in burpees smothered in duck walks

Thang 3

The Circle Drill

PAX were arrayed in a circle facing in

An interval timer was used to indicate a 30 second MOT followed by a 60 second stationary exercise

9 rounds were completed, featuring such fan favorites as lateral bear crawls, lateral duck walks, Lt. Dans, J-Los, and heels to heaven, among other ab tortures exercises

Time

Count-off and Nameorama

Announcements

Check Slack

Hardship Hill coming up Memorial Day

Prayer Requests

Kept private

F3 does not ascribe to a particular faith or religion. We just ask that you believe in something bigger than yourself and respect the beliefs of the Q. I am an Episcopalian and closed the post in accordance with my traditions.

T-Claps to Trip for setting the pace all morning.

PBR Out :beer::muscle:

Rampart April Accelerator Metric

THE SCENE: Could not have been more perfect
F3 WELCOME & DISCLAIMER

Included in the price of admission, aka $Free.99
WARM-O-RAMA:

  • SSH – 4
  • Tempo Merkins – 10
  • Tempo Squats – 10
  • SSH – 8
  • Willie Mays Hayes – 6
  • Knoxville Cherry Picker – 5
  • Plank Stretch
  • SSH – 12
  • Run to sign and back

THA-THANG:

The Workout:
  • Part 1:  RUN
  • 10 minute timer
  • Start the timer, then…
  • Run from Line 1 to Line 2 (~10 yards) and back to Line 1
  • Run from Line 1 to Line 3 (~20 yards) and back to Line 1
  • Run from Line 1 to Line 4 (~30 yards) and back to Line 1
  • That is 1 rep
  • Rinse and repeat as many times as you can in the 10 minutes.
1 minute rest
  • Part 2:  AMRAP
  • 3×2 minutes timer
  • Count the total number of reps (cumulative, not individual)
  • Start the timer, then…
  • 2 minutes AMRAP SSH
    • (no rest)
  • 2 minutes AMRAP High Knees (count 1 leg)
    • (no rest)
  • 2 minutes AMRAP mountain climbers (count 1 leg)

3 MINUTES REST AND RECORD 1st ROUND # OF REPS

Now…REPEAT the full routine – starting over with your rep count

Submit four scores: Round 1 run reps, Round 1 AMRAP reps, Round 2 run reps, and Round 2 AMRAP reps

MARY:
No time for Mary

CIRCLE OF TRUST/BOM:

2 Corinthians 13:4-5

4 For though he was crucified through weakness, yet he liveth by the power of God. For we also are weak in him, but we shall live with him by the power of God toward you.
5 Examine yourselves, whether ye be in the faith; prove your own selves. Know ye not your own selves, how that Jesus Christ is in you, except ye be reprobates?

It is good to test ourselves physically, but also test ourselves spiritually.

MOLESKIN:
Birthday Q for me. It was great to spend the morning with my brothers. I was presented with the most awesome CMU I have ever seen, thank you men.

Young man in Kingston lost his life in a car accident last night, close friend of Stetson. Please pray for his family, and all of the youth struggling with the loss of a friend today.

ANNOUNCEMENTS:
Hardship Hill, signup, flag hand off, BFF tomorrow at Shamrock, Rampart 10 miler with beatdown on the end, May 6.