F3 Knoxville

THE SCENE: Insert info about the weather, etc.

F3 WELCOME & DISCLAIMER

• Welcome to F3: Fitness/Fellowship/Faith

• My name is Steam and I’m honored to be your Q this evening. And welcome to #2ForTuesday

• ANy FNGs?

• Couple things before we begin:
  • I’m not a professional
  • You’re here on your own volition – aka you’re here on purpose.
  • I don’t know any injuries you may or may not have – so if you need to modify anything we do this evening feel free to do it, but push yourself and the men around you! They deserve it and so do you.
  • I do have water and medical gear in my pack just so everypone is aware – and I will have my phone on me for the duration of the Q.
  • If at any point in time you feel dizzy or overheated – let someone know immediately. We’re gonna watch each other’s 6 and push each other, but safety is #1.
  • And I know that this point has been driven in time and time again – but if you’re not hydrating before you come out here and try and do an intense workout, ideally the day before at the latest, there’s potential that you’re going to be a liability and risk to no other’s safety. So hydrate. This heat doesn’t mess around.

WARM-O-RAMA:

 

• SSH: 20 x 4 IC
  • #2FT

• Squat: 15 x 4 IC
  • #2FT

• Imperial Walker: 10 x 4 IC
  • #2FT

• Man-Maker: 5 x 4 IC
  • #2FT

• 10 Motivators (All on a 4 count – except the final count/hops)
  • (1) SSH
  • (2) Half SSH
  • (3) Legs only SSH
  • (4) Hops (1 count)
  • Finished at 2 – killer

THA-THANG:

(mosey to CMU pile)

—Lightpost trail by Pickett’s Charge—

• Every lightpost for 8 total lightposts = 1 Man-Maker

• When you get done with your 8th Man-Maker – execute Plank-Ups on a 4 count

• #2FT –> back up the hill for 8 lightposts – do the same thing

(mosey to CMU pile down the hill)

—CMU Pile—

• Grab a CMU each

• Quarter Pounder
  • 25 Curls
    • Sprint to the flag by the pavilion = 1 burpee
    • sprint back

• 25 chest presses
  • sprint to the flag by the pavilion = 1 burpee
  • sprint back

• 25 swings
  • sprint to the flag by the pavilion = 1 burpee
  • sprint back
• 25 1-handed merkins (rotate hands)
  • sprint to the flag by the pavilion = 1 burpee
  • sprint back
• PAX executes 25 x 4 flutter kicks (x2 for #2FT)
• PAX executes 10 SSHs on a 4 count

(mosey across the street to Pickett’s Charge hill)

• 2 lines going all the way up the hill – American Indian run style.

 

• At the very top – PAX is halted and reminded of “No Man Left Behind – No Man Left the Same” — 10 up/down merkins
• Mosey back to the AO

MARY:

6 Minutes in Heaven

• SSH
• Imperial Walkers
• Final 4 minutes = work on recovering/breathing/stretching techniques

COUNT-OFF & NAME-O-RAMA

25 PAX

CIRCLE OF TRUST/BOM:

 

• “Expiration Dates”
  • This is something I want to share because this is a lesson I’ve learned before – I’ve just mislabled it. But I’m going through it right now again and have been able to use discernment to better understand what’s really happening.
  • When you think of an expiration date, let’s say on something in your fridge for example – it’s a prophecy of what’s to come. On this date – this will no longer be in your best interest or be good for you to consume. They’re pretty self explanatory right?
  • The reason for the expiration date is so that it can be removed so something else can take it’s place. Not just anything else – but something that’s good, something that is new and fresh. If I keep milk that’s past it’s expiration date in my fridge, it’s only existing to take up space in my fridge, instead of being replaced with something that’s more lifegiving. And you know what happens when you keep something that’s past it’s expiration date in your fridge? It starts to spread an aroma or an unpleasant smell – thus making the fridge and anyone who opens the fridge that much more aware that something expired is still being housed.
  • But what happens when things don’t have a nice, printed out expiration date right on the front? What do you do then?
  • There are things in life that will become expired without you even knowing it. There are things in your life that will have an expiration date that at the time of purchase you never thought would have an expiration date. But the producer and supplier did.
  • And that’s a hard thing to acknowledge sometimes – when there’s something in your life that’s past it’s expiration date and you can tell. How can you tell? Because of it’s aroma and the way it is affecting other things in your metaphorical fridge (your life). These could be things that are good! These could be things that you don’t want to have an expiration date and you’re looking up at the producer asking why did this have to expire?
  • Because the producer knows something else is coming. The producer knows that sometimes things that we wanted to keep in our fridge had an expiration date from the very beginning and just because they were in our fridge at one point doesn’t mean they were designed to stay there forever.
  • Let me back this up with what I think being a responsible fridge owner that seeks wisdom and discernment looks like – or as we refer to – High Impact Men
  • 1 Corinthians 13:11 — “When I was a child, I talked like a child, I thought like a child, I reasoned like a child. When I became a man, I put the ways of childhood behind me.”
  • It’s hard to recognize some things in your life might have an expiration date. It is. I’ve been there. I’m there right now. But until you remove what has become expired, it’s gonna be really hard for the producer to take you higher.