F3 Knoxville

No CMU Left Behind

THE SCENE: Respectable. Meaning in the 50s. Also light drizzle occaisionally. Just enough to cool you down a bit, not enough to actually get wet.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH x30 IC
TN Rocking Chair x15 IC
8-ct Magic Mikes x10 IC (Fwd lunge, return, rev. lunge same leg, hands on the ground, bring fwd leg back and up in the air, merkin, return to standing)
LBAC x20 each way IC
Grady Corns x20 IC
Crabettes x10 IC

THA-THANG:
Head over to the CMU pile. Each PAX grabs one and comes out to the corner of the parking lot.
5 reps of exercise on card, then back to the pile for another CMU, 10 reps, another CMU, 15 reps until all CMUs are gone.
After all CMUs are at the first corner, repeat at second corner, moving all CMUs to the second corner.
Exercises:
-Thrusters
-BBS
-Merky-Derky (Plank w/ hands on block, merkin, bear crawl until feet on block, derkin, crawl bear back. That’s one. Audibled to 5-10-10 instead of 15)
-Lawn mowers

That’s all 4 corners… However, the cards have 2 sides.
-One-hand OHP
-Pull-over get-ups (from your six, reach CMU overhead and touch ground. Bring CMU back up and past your knees, stand up)
-CMU Wine Mixers
-Would have done curls, but ran out of time!

MARY:
No time today.
COUNT-OFF & NAME-O-RAMA
7 PAX for 21 CMUs
CIRCLE OF TRUST/BOM:
Proverbs 3:5-6
New International Version
5 Trust in the Lord with all your heart
and lean not on your own understanding;
6 in all your ways submit to him,
and he will make your paths straight.

So… What’s on my heart today? Yesterday was tough. My wife’s mother, who is in the later stages of Alzheimer’s, moved into our house Saturday. Yesterday we ended up juggling care for her, work, school, shopping, home repair, dinner, and extended family drama. Lying in bed afterward (and honestly wishing at that point that I wasn’t on Q today), I wondered how many more of those days were to come, and how many I could take. This verse came to mind, reminding me again to keep actively putting my trust in Him, specifically both in heart and mind. I wish I could say I was in that place… But I know that’s where I need to be, and pray for strength to get there.

MOLESKIN:
PAX handled everything with aplomb today… Gotta step it up a bit next time!
ANNOUNCEMENTS:
None this week…

The Power of 3…On Monday.

THE SCENE: 40s, cold, dark, character-building.

F3 WELCOME & DISCLAIMER

  • Welcome to F3: Fitness – Fellowship – Faith
  • My name is Steam & I’m honored to be your QIC this morning
  • Couple things:
    • I’ll have my phone, water, and a med kit in my ruck throughout the workout just so everyone is aware. If you need to put keys, wallet, or whatever in there, feel free to do it.
    • I’m not a professional (depends who you ask)
    • You’re here on your own volition – thank you for making the choice to be out here.
    • If you need to modify anything we do this morning – do it. BUT push yourself and the men around you. Some people didn’t wake up with breath in their lungs this morning but you did. You did. Make it count.
  • Name of the game this morning = The Power of 3


WARM-O-RAMA: (IC = In Cadence)

  • SSH (Side-Straddle Hop): 10 x 4 IC
  • Baby Arm Circles (Forward): 11 x 4 IC
  • Imperial Squat Walker: 12 x 4 IC
  • Merkin (Down/Up): 10
  • In Cadence Burpee: 5

THA-THANG:

(mosey to the flagpole down from the AO)

  1. Connect the Dots
  • 3 points of contact: Pavilion – FlagPole – Far Corner of AO
    • Pavilion = Bench pull-ups
    • FlagPole = Man-Makers
    • Far Corner of AO = Jump Squats
  • 3 rounds of this: starting with 3 reps at each point of contact – and increasing 3 reps at each point of contact for the next 2 rounds (3rd and final round = 9 reps at each point of contact)
  • Recover at the flag pole when you’re done –> Flutter Kicks

(Mosey to playground)

(Battle buddy it up)

  • BB1: Incline merkins on bench (3)
  • BB2: Decline merkins on curb outside playground (3)
  • Rinse & Repeat 3x –> adding 3 reps each time

(mosey to parking lot outside of playground)

  • Power of a Curb // Power of 3
    • 10 x 4 Rocky Balboas on the curb IC
    • 10 x 4 incline merkins IC
    • (sprint to a parking space about 20m away)
    • 10 (down/up) merkins
  • Rinse & Repeat 3x
    • HIM are expected to step up and lead. Why? Because you have what it takes. Even when you’re tired. Even when you’re sore. Even when you’re like “Why the hell did I choose to do this this morning?!”
    • Q chooses different members of PAX to lead the next 2 iterations of the Power of a Curb //Power of 3 –> be lead –> lead.

(Mosey to hill outside of AO parking lot)

  • 3 Tree Hill
    • 3 points of contact: Base of hill – middle of hill – top of hill
      • Base of hill = 10 iron mikes (5 each leg // 10 total)
      • Middle of hill = 10 star jacks (1-count)
      • Top of hill = 10 dry docks (1-count)
    • PAX executes 1st round of this – recovers at the base of the hill
    • Q challenges PAX – this IS NOT a dictatorship of the Q. The PAX , the men, honestly the individual decide what exercises to do, how hard to do it, or not to do it at all.
    • Q asks PAX if they want to continue, or do something else (Q did not have anything else planned but could have come up with something hard (Q hoped the men would stay in the fight for just 5 reps more) – adding 5 reps to each point of contact on the hill.
    • PAX voices they want to push/fight on for round 2. Let’s do this.
    • RINSE AND REPEAT ADDING 5 REPS AT EACH POINT OF CONTACT
    • Recover at the Base of the hill.
    • PAX are GASSED. This is not an easy workout.
    • Q challenges the PAX again – makes the ask to kill round 3 together – adding 10 reps to each point of contact.
    • PAX are gassed but still in the fight. Respond to do round 3 on the hill.
    • Q identifies 3 PAX to lead at each point of contact.
    • PAX moves forward up this hill, not leaving anyone behind.
    • Recover at AO.

MARY:

  • 3 Corners:
    • C1 = 25 x 4 Flutter Kicks
      • Karaoke to C2
    • C2 = 25 x 4 American Hammers (Q called them Boat rowers…made sense in my head lol, didn’t even think of American Hammers)
      • Reverse karaoke to C2
    • C3 = 25 x 4 LBCs
    • Converge in the middle of the parking lot
  • Q identifies 3 HIM to lead at 1 of the 3 corners – PAX choose which corner to go to
  • When each corner is done –> sprint back to the middle and hold the merkin plank –> All PAX execute 5 down/up merkins
  • Rinse & Repeat 3x (Q identifies 3 more PAX each time to lead a corner)

COUNT-OFF & NAME-O-RAMA

18 PAX – No FNGs

CIRCLE OF TRUST/BOM:

“Then David said to Solomon his son, “Be strong and courageous and do it. Do not be afraid and do not be dismayed, for the Lord God, even my God, is with you. He will not leave you or forsake you, until all the work for the service of the house of the Lord is finished.”” – 1 Chronicles 28:20 (ESV)

MOLESKIN:

Knights of the 21st Century Men’s Ministry

This comes from a daily email I get from The Knights of the 21st Century (check it out ^^). Daily motivation and spiritual guidance for men wanting be men of impact, for their families, their work, and themselves. As a young man, I tend to forget to be strong and brave and have courage – both when and not when the odds are stacked up. I’ve included the email below, take a look and be encouraged men of impact!

 

What Does Frozen 2 & 100 Burpees Have in Common?

THE SCENE: 41 degrees – great weather for a day in the gloom!
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

  • Cherry Pickers (IC) 4 CT X 8
  • Side Straddle Hops (IC) X 15
  • Baby Arm Circles Forward X 10 followed by Michael Phelps
  • Baby Arm Circles Backward X 10 followed by Michael Phelps
  • Hand Release Merkins – OYO X 10
  • Tempo Squats (IC) 4 CT X 10
  • Sprints back & forth across the parking lot X 4
  • No Mosey – Stayed in the AO Lot the entire time

THA-THANG: AO Parking Lot

January Challenge – 100 burpees for time

Four corners – 10 reps of each exercise in all 4 corners.

  • 1st Lap – squats, diamond merkins, big boy situps
  • 2nd Lap – lunges, merkins, heals to heaven
  • 3rd Lap – calf raises, wide merkins, Freddie Mercury
  • Rinse and repeat

MARY: Part of the Q

COUNT-OFF & NAME-O-RAMA  26 HIMs & 1 FNG – DeVito

CIRCLE OF TRUST/BOM:

Back in December, I took my youngest daughter to see Frozen 2. During one scene of the movie, Anna was sad because she though Olaf and Elsa were dead. She almost gave up but sang the song “The Next Right Thing” and me and my daughter got pretty emotional. Read the words below and realize that we are faced daily to do the next right thing. The question is are we going to do it?

  • Should we WATCH basketball on TV or PLAY basketball with our kids?
  • Should we PLAY a game on our phone or PLAY a game with our kids?
  • Should we volunteer in our community or live in our own little bubble and not go out of our comfort zone?
  • Should we exercise, read the Bible, be a great employee, friend and family member or just muddle through life?

Let’s always think about what the right thing is, take a breath and then take a step in the right direction!

The Next Right Thing from Frozen 2

I’ve seen dark before, but not like this
This is cold, this is empty, this is numb
The life I knew is over, the lights are out
Hello, darkness, I’m ready to succumb
I follow you around, I always have
But you’ve gone to a place I cannot find
This grief has a gravity, it pulls me down
But a tiny voice whispers in my mind
You are lost, hope is gone
But you must go on
And do the next right thing
Can there be a day beyond this night?
I don’t know anymore what is true
I can’t find my direction, I’m all alone
The only star that guided me was you
How to rise from the floor?
But it’s not you I’m rising for
Just do the next right thing
Take a step, step again
It is all that I can to do
The next right thing
I won’t look too far ahead
It’s too much for me to take
But break it down to this next breath, this next step
This next choice is one that I can make
So I’ll walk through this night
Stumbling blindly toward the light
And do the next right thing
And, with it done, what comes then?
When it’s clear that everything will never be the same again
Then I’ll make the choice to hear that voice
And do the next right thing

MOLESKIN:  Be open to learning wherever you are…like the movies seeing Frozen 2 w/ your daughter, Strawberry Shortcake

ANNOUNCEMENTS:

  • Help build pullup bars on February 29 at the Dog Pound
  • Hardship Hill is on May 2

The Men in The Arena


THE SCENE: Just cool enough. No wind. FNG (now known as “Title 9” was the first to show this morning, followed by Abscess & Hercules aka Tank the dog

F3 WELCOME & DISCLAIMER

  • Welcome to F3: FitnessFellowshipFaith
  • Name is Steam & I’ll be your QIC this morning!
  • A couple things before we begin:
    • Not a professional
    • You’re here on your own volition
    • Modify as you need but push yourself  and the men around you. They deserve to be pushed and motivated and so do you.

[ Name of the game for this morning is 1 foot in front of the other ]

WARM-O-RAMA:

☐ Motivators: 10 IC  

☐ Rockette: 10 x 4 IC 

☐ Iron Mike: 10 x 4 IC 

☐ Michel Phelps: 10 x 4 IC 

☐ Windmill: 10 x 4 IC 

☐ Merkins: 10 x 4 IC

THA-THANG:

(Mosey to Cardiac Hill) 

☐ Battle-Buddy Up

☐ You and your BB have 3 points of contact 

☐ Top – Curve 1 – Bottom

☐ Top: 15 BB sit-ups (hold feet) 

☐ Curve 1: 15 1-count buddy merkins (Hugh five)

☐ Bottom: 15 squats

(Sprint back up to the top and hold the plank)

☐ 10 down/up merkins All-Together 

( 10 count)

☐ Rinse & Repeat – same exercises – 10 reps of everything instead of 15 

(Curves led PAX in 10 up/down squats)

(10 count) 

(Mosey to path that goes towards dock) 

☐ 2 lines —> bear crawl to the dock

(COP – Change of Plans: Path/boards to dock were slippery —> Q modified for PAX —> Hold the Al Gore after 1st light post and 10 sea claps)

(Mosey on to the dock)

[ Quarter Pounder ]

☐ 25×4 flitter kicks 

☐ 25×4 LBCs

☐ 25×4 hello dolly’s

☐ 25×4 straight legged curls 

(Mosey to hill before Everest by way of:

—> Dock —> through grass to small pavilion by soccer fields —> up the hill on path towards Everest

@ Small Pavilion

  • New Battle Buddy
  • BB1: Wall-sit + overhead seal claps
  • BB2: Sprint to lightpost in the middle of exterior parking lot + 2 merkins (just 2 ain’t bad right?) + recover BB1
  • Rinse & Repeat 1

(10 count)

(mosey from small pavilion in 2 lined American Indian style)

.25 later —> merge into 1 big American Indian run mosey

☐ Bear crawl up the hill and over the top 

(Mosey to base of Everest) 

“I’m Up – He Sees Me – I’m Down”

☐ “I’m Down” command – 5 merkins and hold until the next command is given 

—> “I’m Up!” Command = sprint up Everest

☐ All the way to the top

(Sandy is planted at the top of Everest behind tree at the top middle)

(Battle buddy Sandy Run to AO)

—> Sandy being carried in front by 2 PAX for 10 seconds (modified to 25 seconds later) and then recovering to the back

PAX rush past Haslam rock and stop at the small (sort of) hill right below Saturday AO parking lot

  • Sandy Toss + 5 up/down merkins up the hill to the parking lot
    • 2 PAX chuck Sandy as far as possible up the hill, all PAX sprint to it and execute 5 up/down merkins until everyone is at the top

MARY:
– 2 rounds of Boat/Canoe

– Cashed out the day with ATMs

COUNT-OFF & NAME-O-RAMA
16 PAX + 1 FNG = 17 total HIM

Cheatsheet, Mr Jinxy, Curves, FNG —> Title 9, Lulu, Waffle House, Otis, Crawdad, Abscess, Jumbo, Choir Boy, Hawk, LillyDipper, Brick, Snag, Swimmies

CIRCLE OF TRUST/BOM:

The Man in the Arena does not quit, although he may be knocked down and falter from the original path at times, he’s in the arena and must learn to get back up again and again and again. This is the way.

MOLESKIN:

 

“It is not the critic who counts; not the man who points out how the strong man stumbles, or where the doer of deeds could have done them better. The credit belongs to the man who is actually in the arena, whose face is marred by dust and sweat and blood; who strives valiantly; who errs, who comes short again and again, because there is no effort without error and shortcoming; but who does actually strive to do the deeds; who knows great enthusiasms, the great devotions; who spends himself in a worthy cause; who at the best knows in the end the triumph of high achievement, and who at the worst, if he fails, at least fails while daring greatly, so that his place shall never be with those cold and timid souls who neither know victory nor defeat.”

               – Teddy Roosevelt

☐ In the ring of life sometimes it can feel like we’re on our knees crying out for freedom and all we can do is look up right? 

☐ Song by Anthony Hamilton “Freedom” — some of the lyrics go like this: “Felt like the weight of the world is on my shoulders. Pressure to break or retreat at every turn. Facing the feat that the truth I discovered. No telling how all this will work out, but I’ve come too far to turn back now. I’m looking for freedom, looking for freedom. And to find it cost everything I have.”

ANNOUNCEMENTS:
1. 1st F3 Knoxville Truebadours Q101/GrowSchool Convergence: Saturday, February 29th, 2020 – Asylum AO. More info to be pushed out in weekly emails + GroupMe soon

2. F3 Morristown Launch: Saturday, April 4th, 2020. Clown car(s) will be assembling to go support the launch on 4/4. Be on the lookout for opportunities between now and then to go post at some “test-Qs” at their new AO in the coming weeks/months.

Keep the Faith & Fight the Good Fight!

Soaring at the EQ

THE SCENE: 45 degrees, little bit of humidity to get the sweat flowing on the pre-ruck.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Cherry picker x 7 IC

Windmill x 10 IC

OHC x 20 IC
THA-THANG:
Repeat of the “flight of the blue falcon”. Given one 12x8x16 CMU and 5 PAX, one HIM holds the CMU overhead while the rest of the herd runs for a 10 count, then herd completes AMRAP of exercise designated by blockholder until he reaches the group and passes it off. Rinse and repeat until time is up, exploring the AO. Bonus points at equalizer for taking advantage of the benches (dips) and playground (pullups).

MARY:

finished right on time

CIRCLE OF TRUST/BOM:
Keeping with the theme that Tank set earlier in the week, I mentioned 2 verses, “let all that you do be done in love” and “love your neighbor as yourself”. When you step into a situation, whether it’s work or home, approach with peace, don’t enter with negativity or disgust, as you don’t know what others are dealing with. Also, be truthful, but do so in a loving manner. Respond to emotion with respectful emotion, and respond to facts with facts. Don’t be like me and tell your M, who is terrified of flying, that everything will be fine when she panics about turbulence. Or, even if you do, when she asks “how do you know?”, don’t say “i don’t, but I can’t fly the damn plane, so why worry about it”…
MOLESKIN:
An interesting point that was brought out in the mumble chatter: this is a great hip-pocket Q, with minimal planning necessary (as long as someone has a CMU). Also, it’s great for FNGs to start learning the exicon, or for a Q who is unfamiliar with the AO to get a tour of the space.