F3 Knoxville

THE SCENE:

Chilly and a slight bit windy (30s)

Title9 and Steam get back from the pre-ruck as guys are pulling in and getting ready.

F3 WELCOME & DISCLAIMER

• Welcome to F3: Fitness/Fellowship/Faith

• My name is Steam and I’m your Q in charge this morning

• Let’s get a couple things out of the way before we begin:
  • I’m not a professional
  • You’re here on your own volition
  • You know your body and any injuries you may have – I don’t. If you need to modify anything we do this morning feel free to do it. But push yourself and the men around you!

• FNGs?

• The name of the game for the next 58 minutes or so is “5 more.” Look at one of your hands – how many fingers? Hopefully 5. When you’re beat down, tired, cold, asking yourself why am I out here in the freezing cold, tell your mind and your body “5 more.” Whether it’s 5 more breaths, 5 more steps, or 5 more seconds of suffering, it will pass and you will push through. AYE?

WARM-O-RAMA:

 

• SSH: 10 x 4 IC

• Rockette: 10 x 4 IC

• Baby-Arm Circle: 5 x 4 (F) & 5 x 4 (B)

• Mountain-Climbers: 10 x 4 IC
• Cherry-Picker: 10 x 4 IC
• Windmill: 10 x 4 IC

THA-THANG:

[ 10s ]

• Battle buddy teams will run to the next light post
• 1 BB will hold the feet of the other, as they execute 10 BB sit-ups
• Run to the next light – same thing
• The BB that is executing sit-ups will roster every light
• Go to the street
• Once at the street – execute flute kicks

(10 count)

[ 5s ]

• Same type of deal – we’re going to go back down this path

• Every light = 5 battle buddy merkins together

[ Flying EH from Hooker – Mahamoud (FNG) ]

• • Hooker picks up a runner named Mahamoud
  • Mahamoud knows who we are – he sees us every Saturday running around the park.
  • Joins PAX in finishing up “5s” exercise – PAX gives a warm welcome and Lillydipper sticks with our new FNG
• Finish in that parking lot where we started – squats until 6 recovers

[ Parking Lot Obstacle Course ]

• 3 points of contact: middle + 2 perimeter sides
  • PAX bear crawls to one side – executes 15 x 4 SSHs
  • PAX bear crawls back to middle – executes 10 x 4 SSHs
  • PAX bear crawls to opposite side – executes 15 x 4 SSHs
  • PAX bear crawls back to middle side – executes 10 x 4 SSHs

(15 count)

(Mosey to Cardiac)

[ Blackjack/21 ]

• New Battle-Buddy
• Push each other through this evolution

• 3 points of contact on Cardiac
  • Top
  • Curve (middle)
  • Bottom lamp post

• Top: 10 x 4 Mountain Climbers

• Curve (Middle): 10 x 4 Merkins (Army)

• Bottom: 10 x 4 SSHs

• Run back Up to Top and hold the plank until 6 is up

[ All PAX does Blackjack/21 together – finishing at the bottom ]

[ Mahamoud is still with us! ]

(15 count from PAX)

(PAX moseys to covered pavilion facing lake below baseball fields)

[ 5 More ]

• All-Together
  • 5 incline merkins on bench
  • 5 dips
  • 5 decline merkins on bench
• Rinse & Repeat 3x
  • EXCEPT – 1 evolution = 10 reps each – Mahamoud answered the questions “How many fingers are on your hand” with 10 – so 10 it was.
• PAX push through 1 more set of 5 together

(Mosey to big pavilion next to morning AO)

[5s]

• All Together
• 5 pullups under table
• rotate to the right
• 5 incline merkins
• rotate to the right
• 5 pullups under table
• rotate to the right
• 5 decline merkins

( Rinse & Repeat – Q asks PAX for just 5 more )

(PAX mosey to morning AO parking lot)

• Q leads PAX in cool-down drills
  • karaoke, frankenstein stretches, side-shuffles, jog/merkins across the lot and back

(New Battle Buddy Teams)

• Q releases each battle buddy team to sprint it out and finish up the hill to the Saturday AO parking lot

(30 seconds left)

• 5 final SSHs

COUNT-OFF & NAME-O-RAMA

12 PAX – 1 FNG

CIRCLE OF TRUST/BOM:

[ What Are You Fighting For ]   [ 5 More ]

MOLESKIN:

[ What Are You Fighting For ]

(LOTR – The Two Towers)

Frodo : I can’t do this, Sam.

Sam : I know. It’s all wrong. By rights we shouldn’t even be here. But we are. It’s like in the great stories Mr. Frodo. The ones that really mattered. Full of darkness and danger they were, and sometimes you didn’t want to know the end. Because how could the end be happy. How could the world go back to the way it was when so much bad happened. But in the end, it’s only a passing thing, this shadow. Even darkness must pass. A new day will come. And when the sun shines it will shine out the clearer. Those were the stories that stayed with you. That meant something. Even if you were too small to understand why. But I think, Mr. Frodo, I do understand. I know now. Folk in those stories had lots of chances of turning back only they didn’t. Because they were holding on to something.

Frodo : What are we holding on to, Sam?

Sam : That there’s some good in this world, Mr. Frodo. And it’s worth fighting for

This pivotal question halfway through the story-line of Lord of the Rings must be asked and called out. What are we holding on to as High Impact Men? What are you holding on to?

When you’re in the suck (whatever that is for you), remind yourself of this crucial question. That YES, THERE IS evil in the world and it’s not always a good and fair place BUT YES, THERE IS some good left in this world and it absolutely is worth fighting for. It’s worth going toe to to with men at 0530, it’s worth being the leader of your family day in day out, it’s worth that conversation, it’s worth pushing your battle buddy and reminding them of this truth as well.

Biblically – I think this ties in extremely well with Sam’s truth that he speaks in the midst of a hellish and seemingly impossible mission.

“Though the fig tree should not blossom, nor fruit be on the vines, the produce of the olive fail and the fields yield no food, the flock be cut off from the fold and there be no herd in the stalls, yet I will rejoice in the Lord; I will take joy in the God of my salvation. God, the Lord, is my strength; he makes my feet like the deer’s; he makes me tread on my high places.”

‭‭Habakkuk‬ ‭3:17-19‬ ‭ESV‬‬

Note the similarities in this rhetoric. Not ideal situations BUT/YET – the reminder of hope appears.

[ 5 More ]

• Take a look at your hand at some point in time this week and look at how many fingers you have. 5 (hopefully….)
• I encourage all of us to push ourselves and the people around us this week with this simple challenge: Can I give 5 more?
  • 5 more breaths
  • 5 more steps
  • 5 more reps
  • 5 more minutes
  • 5 more_____________
• Tell your mind that you’re going to push harder, go further, and give 5 more this week.