F3 Knoxville

Fire-Starter!

THE SCENE: 57 Degrees and Dry
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Side straddle hop in cadence 20
10 Tempo squats
10 Hairy Rockettes
Arm rotations thumbs up in cadence
Reverse thumbs down in cadence
Cherry Pickers
10 Windmills in cadence
Bear Crawl in and shake hands/Crawl Bear back
5 burpees on your own
Bear Crawl in and shake hands/Crawl Bear back

THA-THANG:
Mosey to the large parking lot for drills with the HIM in the back sprinting to the front

  • Drills: Side Shuffles, Side to side lunges with toe touches, Hi skips, Lunges, High Knees, Butt-Kicks, and Bear Crawl
  • Hold Plank for the 6/ 20 Pickle Pounders

Mosey to Sophmore Hill lot for drills with the HIM in the back snaking to the front

  • 20 Flutter Kicks
  • Bernie the hill
  • 8 count Merkins

Mosey to Pull-Up bars

  • Half did 5 Pull Ups / while half did Freddy Mercuries x2

Mosey to the Coupon Pile

  • 20 Curls / Rifle Carry to the Stadium
  • Bear Crawl to the top / 2 Burpees
  • Partner Up for Wheel Barrows
  • 20 Tris / Rifle Carry to the coupon pile
  • 20 OHP

Mosey with the HIM in front falling off for 2 Burpees

  • Stopping for 20 Dead Bugs

Mosey back to the flag stopping for some 15 Soul Claps. JAIL BREAK!

MARY:
No time…
COUNT-OFF & NAME-O-RAMA
Use the TAGS on right-side to record PAX (BE SURE TO INCLUDE YOURSELF) in attendance. Be sure to select the AO in CATEGORY above TAGS and then delete these notes!
CIRCLE OF TRUST/BOM:
Insert the WORD here.
MOLESKIN:
Insert any personal comments, notes, devotion content, etc.
ANNOUNCEMENTS:
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.

1st and 10’s = 11’s

THE SCENE    Never better, 55 and dry, another perfect day for a beatdown.
F3 WELCOME & DISCLAIMER

  • Welcome to F3:  Fitness Fellowship/Faith
  • My name is Spielberg
  • Couple of things before we begin:
    • I am not a professional
    • This is a free workout, you are here on your own volition
    • I don’t know the injuries you may or may not have, so modify as needed.  Push yourselves, don’t hurt yourselves and push the men around you when they need it.

WARM-O-RAMA:
SSH

Knox Cherry pickers

Willy Mays Hayes

Tempo Squats

Tempo Merkins

LBAC -F

LBAC – R

Moroccan Night Clubs

Hellelujahs

THA-THANG:
Football field marked with 10 cones (10ish yard increments).  Perform 10 Merkins, 1 Burpie, Bear crawl / Imperial Walkers to 20.  Perferm, 10 merkins, bear crawl to 30.  9 Merkins, 2 Burbies, bear crawl / Imperial Walkers to 40; 8 Merkins, 3 Burpies, Bear crawl/ Imperial Walkers to 50, repeat to 100.   When reaching the 100 yards, sprint, mosey, to start.  Repeat until time expires / pick up six.  

MARY:
Mary go round to finish.  
COUNT-OFF & NAME-O-RAMA

YES – 15 HIMS including @Iron Chef and 1 FNG.  Welcome back @OliveOyl and Welcome FNG @Cheesecake to the gloom.

CIRCLE OF TRUST/BOM:     

Tony Robbins

“Our goal is not to ignore the problems of life, but to put ourselves in better mental and emotional states where we can not only come up with solutions but act upon them.”

“It’s your decisions, not your conditions, which shape your life.”  

MOLESKIN:
Welcome Cheesecake to the Fort!  

ANNOUNCEMENTS:
Shield Lock – Alpha and Bravo team complete, Rock Climbing, Haw Ridge info.  Prayer requests and pictures taken.  

That’s what it’s called

THE SCENE: 54
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

  1. Side Straddle Hops
  2. Dynamic stretching (arm circles, leg swings, hip circles)
  3. High Knees
  4. Butt Kicks
  5. Lateral Shuffles

THA-THANG:
Partner up and mosy to the tennis court:

This workout is designed to be performed in a group setting, with individuals rotating between stations. Each station lasts for 1 minute, followed by a 30-second rest before transitioning to the next station. Complete the entire circuit 3 times for a full workout.

  1. Bobby Hurley: Focusing on proper form and explosive power.
  2. Bear Crawl Slides: Participants start in a defensive stance with feet shoulder-width apart and perform lateral bear crawls, maintaining a low position and emphasizing quick footwork.
  3. Carolina Dry Dock High-Fives: Partner up, face each other in Carolina Dry Dock positions, and perform Carolina Dry Docks simultaneously. At the top of the Carolina Dry Dock, high-five your partner with opposite hands. Alternate hands after each Carolina Dry Dock.
  4. Merkins for time: you know what to do
  5. Traveling Lunge Walks:
  6. Plank with Basketball Rolls: Partner up and face each other in plank positions. Roll a basketball back and forth between partners, using one hand at a time to maintain the plank position.
  7. Sprintervals: Set up cones or markers at increasing distances. Participants sprint to the first cone, touch the ground, sprint back to the starting point, and repeat for each cone.
  8. Wall Chair with Chest Passes: Partner up, and have one person perform a Wall Chair (Wall Sit) while the other stands a few feet away. The standing partner throws chest passes to the Wall Chair partner, who catches the ball and passes it back.
  9. Burp ‘n’ Ball: Set up a basketball hoop or use a wall as a target. Participants perform a burpee, then immediately jump up and touch the backboard or the designated target on the wall.

MARY:

  1. Slow Jogging or Walking
  2. Static stretching (hamstrings, quadriceps, calves, hip flexors, shoulders)

COUNT-OFF & NAME-O-RAMA
Use the TAGS on right-side to record PAX (BE SURE TO INCLUDE YOURSELF) in attendance. Be sure to select the AO in CATEGORY above TAGS and then delete these notes!
CIRCLE OF TRUST/BOM:
Here is what ChatGPT4 has to say about Consistency. (not as good as what I said)

“Consistency refers to the quality of being uniform, stable, or constant in something over time. In various contexts, consistency can have different meanings:

  1. Behavior or habits: Consistency in behavior or habits means maintaining regular patterns, routines, or actions. For example, consistent exercise or consistent work performance demonstrate stability and reliability.
  2. Thoughts and beliefs: Consistency in thoughts and beliefs refers to having a coherent and logical set of ideas or values that do not frequently change or contradict each other.
  3. Quality or performance: Consistency in quality or performance means maintaining a specific standard or level of output over time, without significant fluctuations or variations. For instance, a product’s consistent quality ensures that customers receive the same experience every time they use it.

In general, consistency is often considered a desirable trait, as it demonstrates reliability, dependability, and predictability. It can build trust, enhance relationships, and contribute to personal and professional success.”
MOLESKIN:
Insert any personal comments, notes, devotion content, etc.
ANNOUNCEMENTS:
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.

0 Expectations

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
  • BOM

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)

  1. 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?)
  2. Mary’s response
    1. Sitting at the feet of Jesus, taking in every word He said
  3. 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

  1. Where does this story find you right now, in your season of life?
  2. Where do you find yourself in this story?
  3. 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

Accelerate Your King: You vs You Workout 3 – The Victim & the Tyrant

THE SCENE: A splendid 60 degrees with 16+mph gusts!

F3 WELCOME & DISCLAIMER: Dutifully delivered.

WARM-O-RAMA:

  • SSH x15
  • Willy Mays Hayes x10
  • 3rd Grade Exercise x10 (a quick-paced “cherry” picker with a clap at the top)
  • Knoxville Cherry Pickers x3 (because the PAX protested)
  • Tempo Merks x10
  • Tempo Squats x10
  • Tennessee Rocking Chair x10
  • Shoulder Burn
    • LBAC x10
    • RLBAC x10
    • Grady Corn x10
    • Moroccan Night Clubs x10
    • Hallelujahs x10
    • Chattanooga Cherry Pickers (or Jerusalem Olive Pickers) x10
      • Grapes wound up in there somewhere but we were swiftly reminded that they grow on vines. Outnumbered’s horticultural privy has finally come in handy.

THA-THANG:

Line up at 1st line
Start the timer.

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

After each 50 reps, move forward one line – but continue doing the exercise until the minute timer rolls over.

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

Exercises are;
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

Record 1st Round # of reps
Rest 3 minutes

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

MARY:

No time but she would have been a welcome relief if we had.

CIRCLE OF TRUST/BOM:

When committing to a discipline or stopping a habit, one is likely to meet one of two characters; the tyrant or the victim. Often one will quickly morph into the other at the drop of a hat. They live in your head. The tyrant will cause one to overcommit for a period of time until failure, then completely berate you with guilt, and cause you to completely give up. The victim (often will take over at this point) and baby you to the point that you don’t think you can even live up to said commitment. But it’s ok because you’re special and it loves you no matter how much of a sadclown you become.

How does one find balance between the two? How much grace should one give themselves in the face of failure? How much discipline should one enforce without becoming a tyrant?

Marcus Aurelius in his Meditations said the following…

“When force of circumstance upsets your equanimity (composure/balance), lose no time in recovering your self-control, and do not remain out of tune longer than you can help. Habitual recurrence to the harmony will increase your mastery of it.”

Brian Johnson calls this the “Equanimity Game”. How can you recover your self-control as fast as you can?
Great men aren’t flawless. They just recover faster than you can even see it.

YHC learned as an FNG that when standing on one foot stretching your quads, you can’t be looking all over the place. One must focus on a central point out in front of you. The same is true in this sense. Finding balance is about focusing on a central point and to be grounded to it.

As Christian men, our central point is this…
Romans 8:1 – “Therefore, there is now no condemnation for those who are in Christ Jesus.”

1 John 1:9 – “If we confess our sins, he is faithful and just and will forgive us our sins and purify us from all unrighteousness.”

Jesus wasted no time in reinstating Peter. John 21:15-ff reads…

When they had finished eating, Jesus said to Simon Peter, “Simon son of John, do you love me more than these?”  “Yes, Lord,” he said, “you know that I love you.” Jesus said, “Feed my lambs.”
16 Again Jesus said, “Simon son of John, do you love me?”He answered, “Yes, Lord, you know that I love you.” Jesus said, “Take care of my sheep.”
17 The third time he said to him, “Simon son of John, do you love me?”Peter was hurt because Jesus asked him the third time, “Do you love me?” He said, “Lord, you know all things; you know that I love you.” Jesus said, “Feed my sheep.
18 Very truly I tell you, when you were younger you dressed yourself and went where you wanted; but when you are old you will stretch out your hands, and someone else will dress you and lead you where you do not want to go.”
19 Jesus said this to indicate the kind of death by which Peter would glorify God. Then he said to him, “Follow me!”

Don’t become a tyrant to yourself.
Don’t give in to the bullying and become your own victim.

Receive the grace. Receive the discipline. Recover quickly and move forward.

MOLESKIN:

  • Who’s idea was this? That was a smoker!
  • Apologies to the poor man that sat confused in his car wondering what kind of cult we are.
  • FYI, we are gym bros, Kiwanis Club, Boy Scouts, and Toast Masters without the dues.
  • Pax are still struggling to find the words to describe Piston’s last Q. 🙂
  • “Were they teenagers?”

ANNOUNCEMENTS:

  • 14 HCs last night! EXCELLENT job, gentlemen. All part of the psychology! Let’s go!
  • Rampart gear ordered. Will update when it hits the gearstore.
  • CPR Training April 13, 6pm at the Preserve. Cost $80. See Wilbur for details.
  • AED GoFundMe is ready to go. Lucille has order med supplies.
  • Escape from Haw Ridge – April 14 starting at 8pm. See Slack for details and to sign up.
  • QCal – Monday: Spielburg!!! | Wednesday: Wingman | Saturday: Piston
  • VQ April 10 – Fridge!!! Let’s blow it out!
  • Ruck Opportunities Tuesday and Thursday this week. See Lucille.
  • Rock Climbing date forthcoming. See Binks.
  • Shield Locks – DO IT!!! Bravo Group now recruiting. See Piston.