F3 Knoxville

The Orozco

THE SCENE: 41 degrees and not much wind.  HIMs debated on whether just wearing shorts would be too cold.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Started with SSH (22x), Willie Mays Hays (6x), Tempo Squats (6x), Tempo Merkins (6x), LBAC forward (10x) LBAC backward (10x), Chattanooga Cherries (22x), finished with a short 100meter mosey to workout area.
THA-THANG:
The Orozco workout was pulled from Jocko Willink, but it is a great way to help with MABA.

  • 7 Rounds
    • 12 burpees
    • 21 – 2 count mountain climbers
    • 22 Alternate Side Lunges (11 per side)
    • 50 foot bear crawl after every round.
  • We ran this workout as a pack and left no HIM behind.  If a HIM finished before someone else, held Al Gore until the group moved to the next exercise.
  • Finished the 7 rounds with enough time to do 16 more burpees to complete the MABA challenge for the day, if any RAMPART HIMs do more, THAT’S BANK BABY!

MARY:
Undertaker Sit-ups in cadence (10x), Fire Hydrants (15x per side), Monkey Humpers (100x on own), finished with Pickle Pointers in cadence (8x)

COUNT-OFF & NAME-O-RAMA
14 HIMs including two brothers from the Project.
CIRCLE OF TRUST/BOM:
I’m not much on “resolutions”, and the “new year, new you” stuff.  They tend to be too focused on self and mostly in a way that sets us up for failure.  But I do think Scripture does give us two directives to that can guide us in improving ourselves and helping others at the same time.

Matthew 22:37-40 states, “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 first commandment.  And a second is like it:  You shall love your neighbor as yourself.  On these two commandments depend all the Law and the Prophets.””

If we resolve to 1) Look Up – toward Christ and 2) Look Out – toward others, we would be setting us up for success in 2023.

MOLESKIN:
RAMPART’s Motto is 1 Corinthians 16:13-14:  “Be watchful, stand firm in the faith, act like men, be strong.  Let all that you do be done in love.”

ANNOUNCEMENTS:
Q Calendar up; going to ask guys to take some leadership roles; meeting Saturday for the convergence (No workout at RAMPART); Prayer requests and pictures taken!

The Fake Gloomers Shut 2022 Down

F3 Q: 12.29.22

Last Asylum PM Q of 2022

[ The Scene ]

  • Chilly

[ 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: 22×4
    • Run to the opposite curb: 10 incline merkins — then back
  • Rockette: 22×4
    • Run to the opposite curb: 10 squats — then back
  • Imperial Walker: 22×4
    • Run to the opposite curb: 10 cherry pickers — then back
  • Mountain Climber: 22×4
    • Run to the opposite curb: 10 LBCs — then back
  • GradyCorns: 22×4
    • Run to the opposite curb: 10 flutter kicks — then back

[ The Thang – Keeping It Local ]

(1) 4 Corners

  • Representing the 4 quarters of 2022, with a lesson (mini-BOM) from each
  • Q1 (January – March)
    • All on a 1-count
    • 25 SSH
    • 25 Merkins
    • 25 Squats
    • 25 LBCs
    • The Lesson: The question — “Where are you?” Where you started this year is not where you will end it. Your location matters (physically, mentally, emotionally, relationally, and spiritually).
  • Q2 (April – June)
    • All on a 1-count
    • 25 Imperial Walkers
    • 25 Carolina Dry Docks
    • 25 Lunges
    • 25 Heel Raises
    • The Lesson: The name of the game is one foot in front of the other. KMF – Keep Moving Forward.

(As the year went on, sometimes things can get more difficult and that’s where we press in, versus checking out. Now everything will be on a 4-count)

  • Q3 (July – September)
    • All on a 4-count
    • 25 SSH
    • 25 Merkins
    • 25 Squats
    • 25 LBCs
    • The Lesson: Preparation makes the difference. (Wedding)
  • Q4 (October – December)
    • All on a 4-count
    • 25 Imperial Walkers
    • 25 Carolina Dry Docks
    • 25 Lunges
    • 25 Heel Raises
    • The Lesson: The ministry of presence and gathering is sometimes all anybody needs. (Convergence – weekly discipline)

(Mosey to The Pavilion)

(2) There And Back Again

  • All Xs are 20 + on a 1 count
  • 4 sides of the table (2 short, 2 long)
    • Long: Sitting Squats
    • Short: Incline Merkins
  • Execute 1 side of your table, then run to the flag and execute 10 single-count LBCs
  • Rinse and repeat until you finish all 4 sides of your table
  • Wall sit when you’re done

(Mosey back to the AO for Mary)

[ Mary ]

The final ATMs + SWS of 2022

[ COT ]

  • # off
  • Name o Rama
  • FNGs
  • BOM: Year In Review

Notable BBs from 2022:

  • January 2022 — https://f3knoxville.com/thank-you-for-the-accountability/ (Crispr)
    • Accountability
  • “What is true for all men seeking to Accelerate is that it works better as a Group than as a Singleton. Together, we pool our collective knowledge for the benefit of each individual and spur one another on to places we would never reach alone. This is the power of the Shield Lock. Together, we sharpen each other – as iron sharpens iron. It’s simple really. If you want to learn to run faster, just find a faster man. And chase him until you catch him.”
  • March 2022 — https://f3knoxville.com/drum-major-51/ (Drum Major)
    • Leadership
    • A leader is best when people barely know he exists, when his work is done, his aim fulfilled, they will say: we did it ourselves. —Lao Tzu
  • April 2022 — https://f3knoxville.com/asylum-saturday-am/ (Pusher)
    • One day at a time
    • Matthew 6:34 – “Therefore do not be anxious about tomorrow, for tomorrow will be anxious for itself. Sufficient for the day is its own trouble.”
  • July 2022 — https://f3knoxville.com/zone-improvement-plan/ (Curveball)
    • Freedom
      • PETER MARSHALL Chaplin of US Senate 1947 – “May we think of freedom not as the right to do as we please, but the opportunity to do what is right.”
  • November 2022 — https://f3knoxville.com/kindness-ninjas/ (Drum Major)
    • Kindness Ninja
    • “Be kind and compassionate to one another, forgiving each other, just as in Christ God forgave you.” Ephesians 4:32

Concerning the HIM of the Asylum PM

To the men of the F3 Knoxville Asylum PM, on the last PM workout of 2022.

Thank you. Thank you for being the fathers, husbands, leaders, and High Impact Men I have personally needed in my life this year. More than that, thank you for fulfilling your duties as men with honor, courage, and commitment to your families and spheres of influence this past year. I look up to all of you and have learned much from very single one of you. A couple of things that we’ve walked through together this year, that I wanted us to remember for a second:

  • Death
  • New Life
  • Marriages restored
  • Marriages begun
  • Job changes
  • Moving houses
  • Protecting and stewarding our culture
  • Car crashes
  • Surgeries
  • Recovery
  • Redemption

And many others. We’ve grown together as men who want to make an impact in our small corner of the world. We’ve had an opportunity to steward what’s been given to us this year, and because of you men showing up, even the times when you didn’t feel like it or didn’t want to, we succeeded.

It’s an honor to know and grow with you men. Iron Sharpens Iron!

Heavy reflection

THE SCENE:

Moist, gloomy, and warmish.  Ahhhh perfect.

F3 WELCOME & DISCLAIMER

Yep

WARM-O-RAMA:

  • SSH
  • Tempo squats
  • Tempo merks
  • Knox Cherry Pickers
  • Willy Mays Hayes
  • LBAC -F
  • LBAC – B
  • Moroccan Night Clubs
  • Hallelujahs
  • Chattanooga cherry picker

THA-THANG:

Plan A Heavy Reflection

One man per station rotate every 60 seconds 2 rounds

  1. CMU goblet squat
  2. Blockie
  3. CMU tricep extension
  4. CMU swings
  5. CMU curl
  6. Good mornings
  7. Derkin
  8. CMU stack squat
  9. CMU clean and press
  10. CMU lunges
  11. CMU overhead press
  12. Elf on the shelf
  13. CMU snatch
  14. CMU rows
  15. Plank pull through

Sandbag work

Pax pair up, work as a pair for each station 2 rounds

  1. 60# dead lift, one man lift, next man lift
  2. 40# bag hay bale partner throw
  3. 40# overhead throw
  4. 20# center snap
  5. 53# bowling
  6. 35# shot put
  7. 5# frisbee toss

MARY:

Mary’s older uglier sister Terry

Tractor pull

  • Strap into the shoulder harness and bear crawl dragging the body bag as far as possible. All men go with encouraging pax, 4 men carry the bag back. Next volunteer straps in.

COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:

MOLESKIN:
I sure am proud of these guys at Rampart. We all discussed
ANNOUNCEMENTS:

 

1. Get signed up for the MABA here: https://f3maba.com/signup/2023. Make a plan now how you’re going to do this. Without forethought, 100 burpees in a day is likely not going to happen. Be a strategic man of action starting TODAY!
2. Don’t forget! Hardship Hill gets more expensive tomorrow. Get signed up today! https://www.adventuresignup.com/Race/TN/Kingston/HardshipHillOCR

Go30 starting afresh and anew tomorrow.

New Year, New Opportunity

THE SCENE: Insert info about the weather, etc.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Side straddle hop in cadence 20
Cherry Pickers
5 Burpees OYO
Arm rotations thumbs up in cadence
Reverse thumbs down in cadence
Tempo squats
Merkins to “Sally Up” song
Side straddle hop in cadence 20

THA-THANG:
Snake run to coupon pile.

  • 20 curls, run steps, 5 pull ups, 20 curls, 10 thrusters
  • Mosey through campus with the person in the back sprinting to the front.
  • Stopping for 20 BBS, 20 Merkins, 20 guard rail dips
  • Mosey to JUCOManjaro
  • Run to hash mark, 20 2-count flutter kicks
  • Run to next hash mark, 20 squats
  • Rinse and Repeat until we run out of hill or time… Today we ran out of time.
  • Mosey back to the flag.

MARY:
Side cruches (I think… Erector was leading while I grabbed my notes for the BOM).
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:
We typically use this time between Christmas and New Year’s as a time of reflection.
As we wrap up 2022, did you accomplish what you set out to do?
Why or why not? Does it even matter, now that you’re looking back at it, or have priorities shifted?

21 Tips for a Positive New Year
Updated for 2023
1. Stay Positive. You can listen to the cynics and doubters and believe that success is impossible or you can trust that with faith and an optimistic attitude all things are possible.
2. Take a daily “Thank You Walk.” You can’t be stressed and thankful at the same time. Feel blessed and you won’t be stressed.
3. Eat more foods that grow on trees and plants and less foods manufactured in plants.
4. Talk to yourself instead of listen to yourself. Instead of listening to your complaints, fears and doubts, talk to yourself with words of truth and encouragement.
5. Post a sign that says “No Energy Vampires Allowed.” Gandhi said, “I will not let anyone walk through my mind with their dirty feet,” and neither should you! Watch This.
6. Be a Positive Team Member. Being positive doesn’t just make you better, it makes everyone around you better.
7. Don’t chase success. Decide to make a difference and success will find you. [ Tweet This ]
8. Get more sleep. You can’t replace sleep with a double latte.
9. Don’t waste your precious energy on gossip, energy vampires, issues of the past, negative thoughts or things you cannot control.
10. Look for opportunities to Love, Serve and Care. You don’t have to be great to serve but you have to serve to be great.
11. Live your purpose. Remember why you do what you do. We don’t get burned out because of what we do. We get burned out because we forget why we do it.
12. Remember, there’s no such thing as an overnight success. Love the process and you’ll love what the process produces.
13. Trust that everything happens for a reason and expect good things to come out of challenging experiences.
14. Implement the No Complaining Rule. If you are complaining, you’re not leading. Download a free No Complaining Kit here.
15. Read more books than you did in 2022. I happen to know of a few good ones. : )
16. Don’t seek happiness. Instead live with love, passion and purpose and happiness will find you.
21 Tips for 2023
17. Focus on “Get to” vs “Have to.” Each day focus on what you get to do, not what you have to do. Life is a gift not an obligation.
18. The next time you “fail” remember that it’s not meant to define you. It’s meant to refine you.
19. Smile and laugh more. They are natural anti-depressants.
20. Make time for relationships. We are better together and the more we connect with great friends the more enjoyable life becomes.
21. Enjoy the ride. You only have one ride through life so make the most of it and enjoy it.

“He humbled you, causing you to hunger and then feeding you with manna, which neither you nor your ancestors had known, to teach you that man does not live on bread alone but on every word that comes from the mouth of the Lord.”
Deuteronomy 8:3 NIV

MOLESKIN:
Insert any personal comments, notes, devotion content, etc.
ANNOUNCEMENTS:
Convergence 7a 1/7 at Bomb Shelter

Pick up your 1 Stick

THE SCENE: 33 and cool
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

3 Cherry pickers

30 SSH

10 OH Claps

10 Seal claps

5 burpees

THA-THANG:
mosey to the smoke house and pick up a Coupon, then get a battle buddy and head up to the Basketball court

  • one partner does OHP while the other partner runs to the bearmuda triangle and does 5 squats then runs back and trades positions
    • 3x
  • Ater the three sets are complete one partner farmer carries the Coupon while the other does 10 merkins and catches up to him. The path is up to the Bearmuda triangle and back to the court.
  • Repeat with new excersisers
  • Coupon swings and merkins at the Bearmuda traingle.
    • 3x sets
  • Ater the three sets are complete one partner farmer carries the Coupon while the other does 10 merkins and catches up to him. The path is up to the Bearmuda triangle and back to the court.
  • Everyone mosey’s over to the flagpole
  • 30 hello dolly’s with the coupon over head
  • 5 count star gazers
  • mosey back to the smoke house

MARY:
5 burpees

CIRCLE OF TRUST/BOM:
Y compare the troubles which we have to undergo in the course of the year-to a great bundle of sticks, far too large for us to lift.
But God does not require us to carry the whole bundle at once. He mercifully unties the bundle, and gives us first one stick, which we are to carry today; and there another, which we are to carry tomorrow. and so forth.
We can easily manage our troubles. If we would only carry the trouble appointed for each day, But the load will be too hear for us if we carry yesterdays burden over again today, and then add the burden of tomorrow to the weight, before we are required to bear it.”
John Newton
MOLESKIN:
Insert any personal comments, notes, devotion content, etc.
ANNOUNCEMENTS:
coffee afterwards

convergence January 7th.