F3 Knoxville

THE SCENE: Threatening rain, but stayed dry.  Humid as heck, and kind of hot when the sun came out, mid 80s.
F3 WELCOME & DISCLAIMER

IMPORTANT POINTS:

– TIME! 1. Call out TIME WARNING (2 mins, 1 min), 2. START ON TIME, 3. END on time.

– Carry a WATCH and PHONE!

–  INTRO! WELCOME to F3! FITNESS, FELLOWSHIP, AND FAITH!!

INTRODUCE yourself! You will be leading these men for the next 45 minutes to an hour, establish yourself as their Q!

– IDENTIFY ANY FNGs

1. Make sure they understand the disclaimer (get a nod of understanding)
2. Make sure you demonstrate exercises that may be unfamiliar to them.
3. Make them feel welcome! Pay special attention to their status during the workout.

–  Include LEGAL DISCLAIMERS (Legal significance, part of F3 standards, sets the tone):

1. I am not a professional
2. You are here on your own volition, and participating at your own risk
3. F3 is a free program open to all men
4. Know your limits, and modify if you need to, but do the best you can! ALWAYS GIVE 100%… UNLESS YOU’RE DONATING BLOOD! J

WARM-O-RAMA:

IMPORTANT POINTS:

– TAKE CHARGE!

1. Make eye contact
2. Use your “outside voice”
3. Use GOOD FORM
4. Bring great ENERGY and ENCOURAGE!

 

– The Warm up usually consists of 4 to 5 exercises designed to 1. get the heart rate going, 2. Stretch the legs, and 3. Stretch the Arms. Call out:

1. The NAME of the exercise. PAX REPEATS.
2. Whether it’s single count or in cadence. PAX REPEATS
3. “Ready position”… “Exercise!”
4. Change the tone or number of the cadence on the final rep. Call out Recover! This indicates a stop to the exercise.
5. PRACTICE doing the CADENCE count at home. Different exercises have different cadences!

 

-20 Side Straddle Hops (4-ct), in cadence

– 10 Cherry Pickers (4-ct), in cadence

– 10 Steve Earls (4-ct), in cadence

– 10 LBCs forward and backward (4-ct), in cadence

– 10 calf raises, SINGLE COUNT

 

THA-THANG:

THA THANG is the main part of the workout, and usually consist of 3 to 5 “stations”, where you mosey to and then do an exercise (“String of Pearls”). Keeps the PAX together and provides some variation.

IMPORTANT POINTS:

– PLAN OUT the workout ahead of time!

– Keep an eye on your TIME

– EXPLAIN CLEARLY and ENCOURAGE

– If you can’t Q it, don’t do it!  Not a “clipboard” program where the Q sits out

– Be FLEXIBLE!

– Make sure everyone is always ACTIVE! Give the rabbits something to do if they finish first.

– Situational awareness! Pay attention to the PAX. Sweep back to get the 6. NO man left behind!!

 

MOSEY to DORA Parking Lot. Partners trade off carrying CMU.

Battle Buddy Up

ROUND 1:

Partner 1 does 20 PRESSES and 20 TRICEPS, alternating, Partner 2 runs the loop. Switch.

ROUND 2: Partner 1 does 20 ROWS  and 20 CURLS alternating, Partner 2 runs the loop. Switch.

ROUND 3: Partner 1 does 20 Off-set MERKINS, 20 ½ BURPEES, alternating, Partner 2 runs the loop. Switch.

ROUND 4: Partner 1 does 20 CMU BBSs, 20 CHEST PRESSES, alternating, Partner 2 runs the loop. Switch.

 

Leave CMUs.  Mosey to STOP SIGN at the southern point of the Loop Road.

QUARTER POUNDER:

• Run to first cone, 25 merkins, run back.
• Run to second cone, 50 Squats, run back
• Run to third cone, 75 Mountain Climbers, run back
• Run to Fourth cone, 100 SSH, run back

Mosey to AO. Partner 1 does 10 SSH, then catches Partner 2 who is RIFLE CARRYING the CMU.  Switch.  R&R until top.

 

MARY:

Random Ab exercises… The Mary is the “slush fund”.  Use it if you have extra time, but skip it if you’re at the end of the workout.

COUNT-OFF & NAME-O-RAMA
12 strong
CIRCLE OF TRUST/BOM:
Everyone takes part in the COT.

One thing that many of us worry about when Q’ing a workout for the first time is this part… giving the message in the COT, at the end of the workout. We might think “I can’t speak the way that some people can.”  “I don’t have anything wise or good to say.”  “I’m not religious enough.”  “I will screw it up.”

You don’t have to deliver a long speech for the BOM.  Also, you don’t need to know the bible front to back, or worry about whether your message passes some level of religious muster.  Just speak about something you have learned, something important to you, something that might help others.  Not everyone will respond the same way but I can guarantee that pretty much every one of your brothers will get something out of your message.  I personally love hearing what different brothers have to say, the little pearls of life wisdom they can share with me.  And, as for your ability to speak well, think about Moses, who lead the Israelites from Egypt to Isreal:

^{From Exodus 4: 10-12}

¹⁰ But Moses said to the Lord, “Oh, my Lord, I am not eloquent, either in the past or since you have spoken to your servant, but I am slow of speech and of tongue.” ¹¹ Then the Lord said to him, “Who has made man’s mouth? Who makes him mute, or deaf, or seeing, or blind? Is it not I, the Lord? ¹² Now therefore go, and I will be with your mouth and teach you what you shall speak.”

As to worrying about screwing up, your brothers are on your side no matter what.  And, screwing up is what we do.  As an example of this think of Abraham Lincoln.  The following list is from an article by Ron Kurtus:

A common list of the failures of Abraham Lincoln (along with a few successes) is:

• 1831 – Lost his job
• 1832 – Defeated in run for Illinois State Legislature
• 1833 – Failed in business
• 1834 – Elected to Illinois State Legislature (success)
• 1835 – Sweetheart died
• 1836 – Had nervous breakdown
• 1838 – Defeated in run for Illinois House Speaker
• 1843 – Defeated in run for nomination for U.S. Congress
• 1846 – Elected to Congress (success)
• 1848 – Lost re-nomination
• 1849 – Rejected for land officer position
• 1854 – Defeated in run for U.S. Senate
• 1856 – Defeated in run for nomination for Vice President
• 1858 – Again defeated in run for U.S. Senate
• 1860 – Elected President (success)

The fact is that we are supposed to screw up as leaders.  That is how we learn and how we grow.  Don’t let fear of failure keep you from moving forward, whether it be in F3 or in life.  We’re here to support each other, and grow and develop as leaders.  If you haven’t Q’d yet, take that plunge.  I guarantee you will be better for it!

MOLESKIN:

ANNOUNCEMENTS:
Bearden band fundraiser car wash this week-end.  Ask for Kaitlyn (Pusher’s daughter)!