F3 Knoxville

Esse Quam Videri

THE SCENE:  70 and soggy.  Perfect for a beatdown.
F3 WELCOME & DISCLAIMER:  Administered. 
WARM-O-RAMA: 

  • Cherry pickers x 7 IC
  • Hairy Rockettes x 8 IC
  • Seal jacks IC x 10
  • Overhead claps IC x 10
  • Wide out drops x 10
  • Morrocan Nightclub x 10 IC
  • Knee tap merkin x 5 IC
  • LBCs x 10 IC
  • Hello Dolly x 10 IC
  • Prime time merkin x 5 IC

THA THANG:

Mosey…

#1: Sprints across the field.  50%, 75%, 75%, 100%, 100%, 100%

#2:  Chin-ups (max) + 25 merkins + 40 LBCs.  Run a lap (0.40 mi).  Repeat 4x

#3:  Galway hookers.  4 lunges, squat, 4 lunges, 2 squats, etc. up to 10 squats – turn around and work back down to 1 squat. (total 100 squats, 76 lunges)

#4:  Dips x 20 + lateral box jumps x 10 – 3 Rounds

Mosey back

MARY:

Hat tip to Slappy for leading Freddy Mercury.  Out of time!

COUNT-OFF & NAME-O-RAMA

Me and 7 of the best men I know

CIRCLE OF TRUST/BOM:

On the morning of June 30, 2013, members of a wildland firefighting crew called the Granite Mountain Hotshots headed into the mountains to protect the small town of Yarnell, Arizona, from an advancing wildfire.  Ignited two days earlier and fed by a strong wind and long drought, the fire had grown from 300 acres to over 2,000.  In the afternoon, the weather changed quickly and the fire raged through a valley and straight toward the crew.  The hotshots attempted to make it to a safe zone but must have known they had little chance to outrun the fire.  They deployed their emergency shelters to shield against the hell that would pour over them.  Tragically, their foil shields would not save them.  The fire overran the crew and all 19 members perished on that hillside.  June 30, 2013 was one of the largest losses of firefighters in modern time, second only to September 11th, 2001.

The Granite Mountain Hotshot crew has a motto; “Esse Quam Videri”.  If you have read F3’s leadership model “Q-Source”, esse quam videri (EQV) may ring familiar in your ears.  The model establishes EQV as something to strive for in all areas of your life.  It is Latin for “to be, rather than to seem.”  To BE…rather than to seem.  To be genuine in all these things that you are called to be as a HIM – faithful, trustworthy, kind, supportive, generous – strive to be them.  Be the Real Deal.

  • EQV requires authenticity – being honest with yourself and others (as appropriate) about your capabilities and shortcomings.  I truly appreciate and respect the men who authentically share about struggles during their Qs – the CoT is unlike any other atmosphere for men in our culture.
  • EQV requires intentionality – making a daily commitment and spending the energy to be the man, father, husband, friend, that you are called to be.  Ecclesiastes 9:10, “Whatever your hand finds to do, do it with all your might”
  • EQV means your motives and thoughts match your actions.  It’s not enough to appear generous, or forgiving, or supportive – you must be those things in your mind and heart as well.  Mathew 6:1, “Be sure you do not do good things in front of others just to be seen by them”.  Proverbs 10:9, “The one who walks in integrity will experience a fearless confidence in life, but the one who is devious will eventually be exposed.”

To be a genuine HIM, involves hard work on your part – it will NOT just happen.  It is a thousand decisions that you’ll make throughout the day – starting with the one that got you here, getting out of bed to better yourself and your friends.  In his eulogy of the 19 fallen firefighters, then-vice-president, Joe Biden, called them, “Men of undaunted courage, uncommon resolve, and an uncommon and stubborn perseverance in the face of unfathomable challenges”.  You too will have to develop and display undaunted courage, uncommon resolve, and an uncommon and stubborn perseverance, in order to keep pursing your authentic role day after day.

Proverbs 14:23 “All hard work brings a profit, but mere talk leads only to poverty.”

Proverbs 13:4 “Lazy people want much but get little, but those who work hard will prosper.”

Bottom line, men: Don’t do just enough to outwardly appear to be a good husband, a caring friend, a diligent employee…  Persevere each day and resolve yourself to BE those things.

MOLESKIN:

You can read all 50 Q-Source points on the F3 Nation website.  Check out 1.1 DRP for more on Esse Quam Videri.

Part of the workout that you all did this morning was very similar to the minimum physical agility test to be a “hotshot”, a wildland firefighter with the U.S. Forest Service.  All Interagency Hotshot crew members strive to meet the following fitness standards:

  • Run: 1.5 miles in 10:35 or less
  • Sit-ups: 40 in 60 seconds
  • Pushups: 25 in 60 seconds
  • Chin-ups (4-7, based on body weight)

ANNOUNCEMENTS:

Prayers for Snagg and his family.

CSAUP coming up!

MERKIN’ IN THE RAIN

THE SCENE: Insert info about the weather, etc.

F3 WELCOME & DISCLAIMER

  • Welcome to F3: Fitness – Fellowship – Faith
  • My name is Steam and I’ll be your Q this morning
  • Thanks for being out here this rainy morning
  • Few things before we begin:
    • I’m not a professional
    • You’re here on your own volition – 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 morning feel free to do so BUT PUSH YOURSELVES AND THE MEN AROUND YOU. They deserve it and so do you.
    • Any FNGs?


WARM-O-RAMA:

  • SSH: 30 x 1
    • Merkin: 15 x 1
    • Squat: 15 x 1
  • SSH: 30 x 1
    • Rockette: 15 x 1
    • Imperial Walkers: 15 x 1
  • SSH: 30 x 1

THA-THANG:

(Not Raining – WFP Amphitheater)

[ Downgrade ]

  • Run to top of Amp
    • 30 Pull-Ups/Chin-Ups
  • Run around to the stage
    • 25 incline merkins
  • Run to top of Amp
    • 20 Pull-Ups/Chin-Ups
  • Run around to the stage
    • 15 incline merkins
  • Run to top of Amp
    • 10 Pull-Ups/Chin-Ups
  • Run around to stage
    • 5 incline merkins
  • Recover on stage

***Starts pouring outside***

[ 30 On/10 off ]

  • 30 down/up incline merkins on the stage
    • 10 seconds of rest
  • Rinse & Repeat 3x

(Mosey out in the rain underneath the bridge)

[ It Pays To Be A Winner Part 1 ]

  • 2 teams against each of the 2 walls under the bridge
  • Teams bear crawl to the ruck in the middle – execute 1 burpee – bear crawl back
  • Rinse and repeat adding 1 burpee every time until you complete 5 burpees
  • 1st team done picks the exercise the losing team does in the rain
    • 30 Big Boy Sit-Ups in the rain (both teams do it)

(Mosey in the rain to the other side of the bridge)

  • 2 teams form up – 1 on the wall – 1 on the curb
  • Wall Team: 10 5 Second Squat Slaps
    • Drop down to a wall squat
    • hold for 5 seconds
    • slap the ground
    • back up = 1
  • Curb Team: 10 dips + rotating forearms
    • 10 dips
    • hold the dip position
    • rotate arms and palms from front to back until the other team is done
  • Rinse and Repeat 2x

(Mosey right out of from under the bridge to the water facing the WFP field

  • Men are on their backs on the concrete slab where the water is, head hanging over (water was low), feet extended
  • 30 x 4 flutter kicks in cadence

(Mosey back to the AO)

MARY:

Double Quarter Pounder

  • 4 core Xs – all 25 reps on a 4 count
    • Flutter Kicks
    • LBCs
    • Cockroaches
    • Box Cutters
  • Finish off with 30 1-count SSHs and 2 good burpees from every man

COUNT-OFF & NAME-O-RAMA

13 PAX – No FNGs

CIRCLE OF TRUST/BOM:

 

  • “The only thing necessary for the triumph of evil is for good men to do nothing.” – Edmund Burke

http://www.openculture.com/2016/03/edmund-burkeon-in-action.html

I think I’m going to puke

THE SCENE: 70, steamy, balmy, rain, sweaty, pretty much an F3 kinda day
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH

MAR’s

t-plank MAR’s

merkins

tempo squats

THA-THANG:
Brickyard Bear crawl descending starting @ 11.  Some of us understood the instructions, others just did a lot of merkins

mosey to back field

WRR

bear crawl the football field, merkins, BBS, burpees the 10s Bernie back after each rotation

last rotation was straight bear crawl the length of the field

MARY:
Flutters, Dollys, Superman

COUNT-OFF & NAME-O-RAMA
8 HIMs

CIRCLE OF TRUST/BOM:
Find the hidden message in the lords guidance.   It is easy to become upset with the current situation, but the lord will provide opportunities for you to take, but you have to call to him.
MOLESKIN:
Insert any personal comments, notes, devotion content, etc.
ANNOUNCEMENTS:
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.

Don’t Believe the Fishing Lies – This One Was Easy

THE SCENE: 70 degrees and muggy like a guy with a ski mask and knife
F3 WELCOME & DISCLAIMER + COVID
WARM-O-RAMA:
Cherry pickers, tempo squats x 6, high knees with 3 burpees, butt kickers with 3 burpees
THA-THANG:
Mosey to the sanctuary parking lot

Fell in mud (just me)

  • Down and Back – From the sidewalk, run to the first parking island – 10 merkins, 10 squats, 5 burpees and return to the sidewalk. Advance to the second island, repeat. Continue to work at remaining islands up to the far sidewalk and then hit descending parking islands for a total of 9 stops+.
  • Using the posts of the covered walk to the sanctuary:
    • 10 squats (touch the ground with one hand) and then lunge to the next post (repeat for 5 min)
    • 30 second wall sit
    • 3 burpees per post and then bear crawl to the next post (repeat for 5 min)
    • 30 second plank
    • 10 Monkey Humpers and walk on your tip toes to the next post (repeat for 4 min)
    • 10 American Hammers and Imperial Walkers to the next post (repeat for 4 min)
    • 10 Twinkle Toes and Bernie to the next post (repeat for 4 min)
  • Mosey to the AO

COUNT-OFF & NAME-O-RAMA

17 HIMS – Butter Knife, Slappy, Curry, War Zone, Trolley, Pringle, Cheatsheet, Dumpster Dive, Bekky, Mermaid, Waxjob, Curveball, Pom-Pom, Tuba, Baby Boomer, Music City, Dogbite, Commission.

CIRCLE OF TRUST/BOM:

The people of Nineveh were wicked and God intended to bring his wrath upon them. Before he did though, He told Jonah to go to the city and warn them to repent. Jonah tried to physically hide from God by boarding a ship and fleeing to another city. The ship soon found itself in a great storm; the crew and the passengers were all in a panic with the exception of Jonah. He was found resting in the hull of the ship. The others, rightfully bewildered about his lack of concern pressed him for an answer regarding his non-action. He confesses that this storm is his fault and that if they just through him overboard, the waters will calm. They throw him over, the the storm passes and a massive fish swallows Jonah whole.

Jonah spends three days in the belly of the fish where he repents and readies himself to carry out God’s will. The fish vomits him up on the beach and the Lord calls upon him a second time to preach repentance to the wicked citizens of Nineveh. The city is large, about three days of walking from one side to the next. Jonah walks for a day, 1/3 of the way into the city and begins preaching that God intends punish the Ninevites. In a wicked city, you’d expect Jonah to be mocked, beaten, surely run out of town but the people of the city had their hearts pricked by his message. From the least to the greatest, they repented. The King himself issued a decree that no man or animal was to eat or even drink water for three days and that they were to remove their garmets and wear sack cloth in hopes that God would forgive them. The Lord saw their hearts and he indeed forgave them.

If you have ever tried to talk to a large crowd (much more a whole city) about God, it NEVER works that way! Yet here an entire city repents and draws near to God. Surely Jonah was out high fiving, strutting around the city, weeping tears of joy…Jonah Chapter 4:1 But it greatly displeased Jonah and he became angry. 2 He prayed to the Lord and said, “Please Lord, was not this what I said while I was still in my own country? Therefore in order to forestall this I fled to Tarshish, for I knew that You are a gracious and compassionate God, slow to anger and abundant in lovingkindness, and one who relents concerning calamity. 3 Therefore now, O Lord, please take my life from me, for death is better to me than life.”

Whaaaaaat?! Why would he…how could Jonah feel that way? Didn’t God just show you mercy and forgiveness a couple of days ago?

1 John 4:20 If someone says, “I love God,” and hates his brother, he is a liar; for the one who does not love his brother whom he has seen, cannot love God whom he has not seen.

Don’t think it is enough to just not hate your brother, this scripture says that if you do not love him, you cannot love God. How can you love someone you have not seen if you don’t love the person you have seen? There is no greater love than spiritual love; we have to be thoughtful about studying and sharing with others. There is no shortage of physical love that needs to be shared as well. We cannot turn a blind eye to hurt, injustice or suffering. We are HIMs – we see a need, we fill a need.

MOLESKIN:
We prayed for our nation and we prayed for Mermaid’s coworker, Rick, who is still in ICU.
ANNOUNCEMENTS:
Keep it real!

Audible for Rain – Not Feeling it

THE SCENE: Mostly Cloudy, 70°F, Feels like 71°F, Humidity 100%, Wind 4mph from W – with a downpour right as we were going to start. Audible called and workout modified.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

  • 25x SSH IC
  • 20x Imperial Walkers IC
  • 10x Cherry Pickers IC
  • Little of this/that, some of these/those

THA-THANG:
Mosey to the start point. Modified due to heavy rain starting. Moved to pavilion.

B.O.M.B.S

50x Burpees
75x Overhead Claps IC
100x Merkins
125x BBS
150x Squats

MARY:

25x Flutter Kicks IC
5x Captain Thors
10x Pickle Pounders
15x LBCs

COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
Jocko Willink

MOLESKIN:
Pray for Pool Boy’s mom, has a nagging cough after recent surgery.
ANNOUNCEMENTS: