F3 Knoxville

Christmas Trap vs The Kraken

THE SCENE: It’s gettin COLD…. 32-ish but at least it wasn’t raining or wet
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH x20 IC, LBAC x12 IC, Cherry Pickers x5 IC
THA-THANG:
The Kraken!  8 stations. Starting rep count = 10, increase by 5 after each full round.

  • Bent over Rows
  • Hello Dolly
  • Inch Worm Pushups
  • Storks
  • Reverse rows (hanging from bar at about 45 degree angle or less and pull body up to bar) or pull ups
  • Freddy Mercury
  • Reverse Lunge
  • Superman

MARY:
Guantanamo
COUNT-OFF & NAME-O-RAMA
Nailed It, Toad, KY, Hydrant, Swerve, Woodshack, Domino, Grouch
CIRCLE OF TRUST/BOM:
1 John talks about false prophets and testing the spirits.  Beware false prophets.  Stay strong in any conviction from the Holy Spirit and let YHWH speak His truth through you.  While the church has done many great things, it has also done many bad things and we need to be better because Yeshua’s sacrifice for us was a gift and something none of us deserved so we should have the same heart for the lost as he did.
ANNOUNCEMENTS:
Grouch arranging for pickup and delivery of artificial Christmas trees for Emerald Youth to give to Woodlawn Christian Church to support families in Montgomery Village.

Maryville Christmas Parade on December 3.  Reach out to Smuggler for more info.

Wet and Wild

THE SCENE: Not so glorious.  37-ish and raining and wet and cold and quite miserable
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH x20 IC, LBACs x10 IC, Cherry Pickers x5, Bataan Death March (i.e., single file run, last man does 3 burpees, runs to catch up with group and tags last man in line to do burpees then continues running to the front of the line)
THA-THANG:
7 of Diamonds.  Cones set up approximately 20 yards apart in a diamond/square.  Each round consists of the same exercise at all 4 cones with varying methods of getting to the next cone.  Rep count changes too.

  • Round 1, 7 burpees at each of the 4 corners, bear crawl between cones
  • Round 2, 14 4-ct flutter kicks at each of the 4 corners, crab walk between cones
  • Round 3, 21 merkins at each of the 4 corners, reverse lunge between cones
  • Round 4, 28 squats at each of the 4 corners, crawl bear between cones
  • Round 5, 21 Peter Parker at each of the 4 corners, reverse lunge between cones
  • Round 6, 14 Freddie Mercury at each of the 4 corners, crab walk between cones
  • Round 7, 7 Star Jacks at each of the 4 corners, bear crawl between cones

MARY:
None!  Tha-Thang for time.
COUNT-OFF & NAME-O-RAMA
Toad, Swerve, Hydrant, Grouch
CIRCLE OF TRUST/BOM:
Time is a precious commodity.  Use it wisely and always remember to take time to spend with your Heavenly Father.
ANNOUNCEMENTS:
Grouch arranging for pickup and delivery of artificial Christmas trees for Emerald Youth to give to Woodlawn Christian Church to support families in Montgomery Village.

Maryville Christmas Parade on December 3.  Reach out to Smuggler for more info.

12 Growing together through the Journey

THE SCENE:  In the low 40s with rain waining off. heavy clouds
F3 WELCOME & DISCLAIMER

standard disclaimer. no FNGS
WARM-O-RAMA:

SSH 21 IC
Baby Arm Circles 10 IC thumbs up
Baby Arm Circles 10 IC thumbs down
Windmills – 10 IC
Merkins – 5 OYO

THA-THANG:
Indian Run Mosey up hill to drainage entrance with large rocks
Grab a rock
Curls – 20 IC
Rows – 31 IC
Presses – 42 IC
5 Merkins

Indian Run Mosey back to lot across from AO

4 cones are set up around the parking lot and one in the covered area by the concession stand (adjacent to new playground)

There is one exercise at each station.

  1. Squats, Bernie to 2. Merkins, run to 3, Hello Dollys, run to 4 , bench dips

Complete the exercise at each station – first round is 5 reps, second round is 10 reps, third round is 20, fourth is 10 and fifth is 5

Repeat with second exercise posted at each cone

  1. Lunge, Bernie to 2, 2. Plank Jacks (1ct), run to 3, 3. American Hammers, (2 CT), run to 4, 4. Bench pull ups,

Mosey back to AO after completed

MARY:
na
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:
In October, I was in the Phoenix area and was fortunate enough to be able to post at the F3 AO Dog House in Gilbert, so I was added to their slack channel. It was an awesome workout with a great group of HIMs. On the subsequent slack postings, I saw this post from F3 brother @Thrall:

@channel Hey all, just wanted to pop in here and say how grateful I am for this group. I joined the Monday after my wife announced that she wanted to leave me after 7 years of marriage. I think God brought me F3 right when I needed it and he has used the men I have met here to really be an encouragement to me in probably the biggest and toughest season in my life so far. I think it’s why I’m insane enough to get up at 3 and make it time for a great BD or Camelback, every week. It’s because I NEED it. I need the comradery, I need the challenge, I need battle brothers in my corner. It is necessary that I wake up at 3 and drive an hour and a half, and post. It is essentially for my spiritual, physical and mental growth. So thank you to those I’ve met, and thank you for suiting up and showing up. And to all the F3 brothers in this chat, some I’ve met, many I haven’t, and a lot I may never meet… when its hard to drag yourself out of bed, remember that there might be an FNG that’s hurting for community and needs an army to help fight his battles. I know that I did. So again thank you to those I see out there, thank you for the conversations, the care you take to know who I am, the wisdom and for the brotherhood. See you out there in the gloom!
This inspired me. While preparing for my Q this week, I came across the standard F3 website material and it really made me think. So here it is ( I know you have all seen and read this many times)

If the 1st F is what brings a guy to F3, it is the 2nd F that is the “glue” that causes them to stay and stick with it.  It’s easy to get someone out for a free workout. But for most of the F3 guys, the reason they keep coming back — setting their alarm for 5:00 AM three, four or five days a week — is the friendships that are built.

It’s not just about getting better. It’s about getting better together.
…
At the heart of F3 is a passion to see men grow physically, mentally, relationally and spiritually.
Growth = Challenge + Consistency + Camaraderie
To experience long-term growth, we need to push ourselves intentionally and routinely with the encouragement and support of others on the same journey.

I think the keywords there are Push and Intentional

We all are at different points on that journey, but we are all on the journey. At some points you yourself may not need much support and encouragement, but others might. So its important to be there, to show up and be part of the routine.

MOLESKIN:

na
ANNOUNCEMENTS:
none

Quality Time With The Twins

F3 Q: 11.19.22 | Asylum Saturdays | 7am – 8am 

[ The Scene ] 

  • 20s
  • Sunrise at 7:16am

[ 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?

These are the twins – their name is Sandy. They’ll be our companions for today. 

[ Warm o Rama ] 

  • SSH: 20×4
    • Cherry-Picker: 5×4
  • SSH: 20×4
    • Windmill: 5×4
  • SSH: 20×4
    • Imperial Walker: 5×4
  • SSH: 25

[ The Thang ] 

(Demonstrate how to cary Sandy)

(Slow mosey to the top of Cardiac)

(1) 50s

  • 5 rounds of 10 reps on a 1 count
  • 2 POC: top and bottom 
  • Each POC will be a round
    • Top, Bottom, Top, Bottom, Top
  • R1 (Top)
    • Top: Sandy curls (5)
    • Bottom: Incline merkins (10)
  • R2 (Bottom)
    • Top: Sandy squats (5)
    • Bottom: Incline merkins 
  • R3 (Top)
    • Top: Sandy rows (5)
    • Bottom: Incline Merkins (10)
  • R4 (Bottom)
    • Top: Sandy chest presses (5)
    • Bottom: Incline Merkins (10)
  • R5 (Top)
    • Top: Sandy squat thrusters (5)
    • Bottom: Incline Merkins (10)

Done — stay up top and knock out LBCs 

(Mosey to the Hallam Rock, carrying the twins)

  • Knocked out 20 SSH straight up

(Mosey to The Coliseum)

(2) Around the World

  • Track: clockwise around The Coliseum
  • HQ: the 6 position 
  • Split into 2 groups, 1 that ran the lap while the other did the sandy exercises
  • There will be an exercise that involves Sandy (5 reps) – which everyone does
  • Lap 1: Sandy chest presses
  • Lap 2: Sandy up/downs
  • Lap 3: Sandy drag throughs
  • Lap 4: Sandy E-Brakes

(3) Back n Forth Ping Pong

  • 2 POC: roundabouts on either side of the overlook 
  • 1:1, 2:2, 3:3, 4:4, 5:5
  • The X to the right: merkins
  • The X to the left: squats  
  • Carry the sandbag with you to one roundabout then drop it for someone else 

(Mosey straight down to the bathroom building – chucking the twins down the hill)

(4) Sandy bear crowls

  • the guys with a Sandy will place both hands on the sandbag and use it to propel them forward 5x
  • The guys without are going to be doing lunges 
  • Then switch on/off a Sandy until we get to the other side of the parking lot

[ Mary ] 

  • SWS (Stretching With Steam)
  • ATMs

[ COT ]

  • # off – 13
  • Name o Rama 
  • FNGs – 0
  • BOM

“Acts of Resistance”

What acts of resistance have you taken this week? For example, in a culture that breeds and breathes and encourages laziness and complacency, an act of resistance might be showing up to an F3 workout.or maybe an act of resistance is showing up to that hard conversation with a loved one or family member. Or maybe an act of resistance is not grabbing that 3rd beer or choosing to eat something different or putting down the phone at a certain hour of the day or night. Or an act of resistance might be just showing up somewhere like church or F3 or to something that’s good for you rather than allowing you to talk you out of it. 

These small acts of resistance deter us from slipping into complacency, comfortability, and less than what God has called us to be as men. 

There’s a great Star Wars quote about The Resistance: “They win by making us think we’re alone.”

Action Item as HIM

“But you, man of God, flee from these things, and pursue righteousness, godliness, faith, love, endurance, and gentleness. Fight the good fight of the faith. Take hold of eternal life to which you were called and about which you have made a good confession in the presence of many witnesses.” (1 Timothy 6:11-12 CSB)

  • Identity: You, man of God
  • Action: Flee, Pursue, Fight the good fight, Take hold

Simply Thankful

THE SCENE: A cool 28 degrees but thankfully the wind was not blowing.
F3 WELCOME & DISCLAIMER:

WARM-O-RAMA:
12 Count Cadence of:

SSH, Mountain Climbers, Squats, Merkins, Toe Merkins, Arm Circles, Hallelujahs, Willie Mays Hays, Chattanooga and Knoxville Cherry Pickers

THA-THANG:
Part 1:

  • 1-2-3-4-5-6-7-8-9-10 Burpees and 2-4-6-8-10-12-14-16-18-20 Board Jumps

Part 2:

  • Run “approximately” 100 meters
  • 12 Merkins
  • Run “approximately” 100 meters
  • 24 Lunges
  • Run “approximately” 100 meters
  • 48 Air Squats
  • Run “approximately” 100 meters
  • 96 SSH

MARY:
Shoulder Mary:

1 Minute Each of:

  • Chattanooga Cherry Pickers
  • Moroccan Night Clubs
  • Forward LB Arm Circles
  • Hallelujahs
  • Backward LB Arm Circles
  • Knives and Sampson

Ab Mary:

25 Big Boy Sit Up

1 Minute Plank

30 Second Per side Side Plank

1 Minute Flutter Kicks
COUNT-OFF & NAME-O-RAMA
8 HIMS including 2 FNGs
CIRCLE OF TRUST/BOM:
Being thankful is a simple way to be in God’s will according to 1 Thessalonians 5:18 “give thanks in everything; for this is God’s will for you in Christ Jesus”.
MOLESKIN:
Much like the hard thing of finding God’s will or purpose for our lives, it’s simple small things like being thankful that can have the most impact.  Stacking small, impactful things make a big difference in helping us find our purpose.
ANNOUNCEMENTS:
Remember to bring money or candy on Monday.  Kingston Christmas parade on Monday, November 28.  Hardship Hill is coming.  Assistance needed.