F3 Knoxville

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.

You are not number one

THE SCENE: a little cool for April, but perfect for a real grinder at the Project.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
15 SSH, 15 Moroccan night club, 10 tempo squats, 5 cherry pickers, 10 tempo merkins
THA-THANG:

The Workout: April metric

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:
The workout ran long so no time for Mary.
COUNT-OFF & NAME-O-RAMA
7 PAX finished strong this morning.
CIRCLE OF TRUST/BOM:
The You versus You workouts are all about competing against past self and working hard to become better men overall. We can all be commended for wanting to better ourselves as long as our focus is not solely on serving ourselves. Here are a few relevant scriptures to consider.

“Do nothing from selfishness or empty conceit, but with humility of mind regard one another as more important than yourselves; do not merely look out for your own personal interests, but also for the interests of others.” – Philippians 2:3-4 NASB1995

And He said to him, “ ‘You shall love the Lord your God with all your heart, and with all your soul, and with all your mind.’ This is the great and foremost commandment. The second is like it, ‘You shall love your neighbor as yourself.’ On these two commandments depend the whole Law and the Prophets.”
Matthew 22:37‭-‬40 NASB1995

Husbands, love your wives, just as Christ also loved the church and gave Himself up for her, – Ephesians 5:25 NASB1995

These are just a few passages of scripture that remind us that we should always be more concerned with serving others over ourselves. We are called to put others desires before our own; love God and then our neighbors; and love our wives such that we are willing to die for them. For example, if we go into an argument with our wives with a mind to win, we have already lost because we are not following God’s will.

You are not number one; you are last.
MOLESKIN:
Poor execution of the warm-up, location of the thang, and timer issues from YHC led to the workout running long. My apologies.
ANNOUNCEMENTS:
Planning for Hardship Hill is in full swing. Reach out to Mathlete or Biohack to see how you can help.

The Rule of Lurches

THE SCENE: Cool spring morning, don’t get much better. Waxing crescent
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

  • SSH
  • Hairy Rockettes
  • Imperial Squawkers
  • Tempo Lunges
  • LBACs
  • Grady Corn
  • Moroccan night clubs
  • Cherry pickers

THA-THANG:

  • Mosey to the recruiting center, grab a block
  • CMU pyramid (5, 10, 15, 20, 15 10, 5)
    • Curls
    • Lunges (each leg)
    • OHP
    • Squats
    • Extensions
    • Rows (each arm)
    • 1/2/3/4/3/2/1 pull ups
    • 1 Irkie Dirkie
    • Stopped at 0600
  • Grab a battle buddy and a log
    • Lurches – together, lunge step forward, at the top golden arch to the other shoulder
    • To the top of the parking lot
    • 5 power merkins each
    • To the bottom of the parking lot

MARY:
We definitely did a little
COUNT-OFF & NAME-O-RAMA
CIRCLE OF TRUST/BOM:

I would like to propose a few types of rules that people live by

Rule of War – Do it to them before they do it to us

Eye for an eye – Don’t do worse to them than they did to you

Silver rule – Don’t do to others what you don’t want them to do to you

Golden rule – Do unto others what you would have them do to you

God’s rule – Love your neighbor as yourself (Leviticus 9:18)

Jesus new commandment – Love one another as I have loved you (John 13:34)

Now, if I were a preacher, this could be a whole sermon series, but since I am not, I just want to hang out around last step. When one reads “Love your neighbor as yourself”, it lands as the highest demand that you could make on someone. In fact, I think most people don’t really distinguish the top three tiers of this list. But I think there is actually a lot going on up here at the top.

My eyes have been most opened to this as, over the past ten years, I have attempted to be a father to my son. Being a father has demanded from me an enormous amount of growth, which I frankly didn’t think I needed before I started. When I was married without children, I pretty much had the whole “love your neighbor” thing down. I was a pretty charismatic guy who knew how to steer a situation toward good outcomes, and pretty much did right by all, at least on a comparative scale. And having a baby made it tougher, cause it was exhausting, but I had served on a submarine, so sleep deprivation was kinda normal already. But then the boy turned two and things went downhill. For some reason, he didn’t obey my every word, in spite of my very good imitation of the way good parents act on TV. As the years went on, I descended into a mindset of figuring out how to force my son to behave, and as my methods escalated, I started realizing that I didn’t like the path I was on. But I was caught in a mental trap, on one side an intense responsibility to “raise him right” and an intense reality of how things were actually going.

Eventually, I arrived at the realization that the difference was the rule. For most people, I lived in the golden rule zone, treating them the way I wanted to be treated. But with my son, I was operating on the next level up, I was loving him as myself. Trouble is, I didn’t love myself very well. While on the exterior I was all relaxed and friendly to others, internally I was a slave driver. My son had the unfortunate experience of actually being loved by me more. Pride played a huge role in this, leading me to have low expectations of others while demanding more and more of myself, primarily in the form of external performance. But with Paul, I expected everything, even more than myself because he had the full attention of potentially the greatest dad ever born.

And that’s the genius of Jesus’ new commandment. Rather than allowing my own, twisted internals to set the standard, the expectations are nailed to a cross. I need to stop trying to make a better version of me and start acting like Him.
MOLESKIN:
Ran out of time for my planned work at the wall. Maybe next time.
ANNOUNCEMENTS:
Hardship Hill, Forg3, Dragon boat race