F3 Knoxville

Abscess Turning 50 Makes for a Tough Q

THE SCENE: 50s, calm, cool, collected

  • No FNGs

F3 WELCOME & DISCLAIMER

  • Welcome to F3: Fitness – Fellowship – Faith
  • Name is Steam and I’ll be your Q IC this morning
  • 1) I’m not a professional (depends who you ask)
  • 2) You’re here on your own volition (unless someone is forcing you to be here – then come see me afterwards) – thank you for choosing to be here this morning
  • 3) Modify as you need BUT push yourself and the men around you – we came here to work, so let’s work.


WARM-O-RAMA:

In Honor of Abscess’s 50th:

  • SSH (Side-Straddle Hop): 50 x 4 in cadence
  • Baby Arm Circles: 25 x 4 forward & 25 x 4 backwards in cadence
  • Tempo Squat: 25 x 4 in cadence
  • Tempo Merkins: 25 x 4 in cadence

THA-THANG:

  • PAX moseys to playground outside AO
  • Battle buddies assemble

[ There & Back & Back Again ]

  • BB1: 25 incline merkins on a bench
  • BB2: run to pavilion and execute 25 step-ups/box jumps (GOOD FORM = Extending legs all the way up) + runs back to recover BB1
  • R & R – each BB executes both stations twice
  • Lady Warriors of FIA enter the playground – F3 migrates to the pavilion

[ The Power of 4 (sucks) ]

  • Each HIM finds a nice table under the pavilion
  • Short Side #1 = 25 pull-ups
  • Long Side #1 = 25 incline merkins
  • Short Side #2 = 25 pull-ups
  • Long Side #2 = 25 decline merkins
  • PAX wall-sits until 6 is up
    • From the wall-sit position: @Waxjob gives a 50 count
    • Q leads PAX in downward vertebrae stretch
      • 1 vertebrae at a time going down and touching the ground, and 1 vertebrae at a time coming back up
  • PAX moseys back to AO

[ 4 Corners // Asylum 200 ]

  • Corner 1 of AO parking lot = 25 down/up merkins as a group
    • Mosey to Corner 2
  • Corner 2 of AO parking lot = 25 down/up dry docks as a group
    • Mosey to corner 3
  • Corner 3 of AO parking lot = 25 up/down squats as a group
    • Mosey to corner 4
  • Corner 4 of AO parking lot = 25 half-burpees IC as a group
    • 4-count led by Q (no merkin)
    • 5 counts were initiated by Q after 10 reps or 15 – this was a freaking smoke session
  • PAX gets a breather
  • Rinse & Repeat 4 Corners but backwards
    • Bernie Sanders from corner to corner for 2nd round

[ PAX moseys back to playground ]

[ Quarter Pounder ]

  • 5 dips
  • 5 incline merkins on the bench
  • 5 decline merkins on the bench
  • 5 box jumps
  • 5 Big Boy Sit-Ups with legs on the bench

[ PAX moseys to curb right outside the playground ]

  • 50 Irish Tap Dancers in honor of Abscess’s 50th
    • 50 4 counts take longer than originally thought = character building fun

[ PAX moseys back to AO ]

[ Toe the Line ]

  • PAX do down & backs across AO parking lot
    • Skip-jumps down + 5 half burpees at the end – Skip-jumps back
    • Karaoke down + 5 half burpees at the end – karaoke down
    • Jog down + 25 x 4 calf raises
  • Circle it Up

COUNT-OFF & NAME-O-RAMA
10 PAX – No FNGs
CIRCLE OF TRUST/BOM:

“Faith – someone who has believed in another person // fundamental believing in another person”

MOLESKIN:

(Matthew 8:5-13) – “Faith of a Centurion”

 

  • “If I believe really hard…Jesus will do this”
  • “I have to live in this moment believing in this person/people”

These are things I’ve told myself and maybe you have at some point too.

A challenge I’ve set for myself this week is what would it look like to have the faith of a muster seed // or faith like that of the centurion in Matthew 8.

Going back to “Faith – someone who has believed in another person // fundamental believing in another person” – for F3 for instance, I have faith that when I come out here, whether I’m leading or following, at least 1 HIM will be here in the gloom with me, pushing me to be a better version, and expecting me to do the same. I have faith in the Q to lead. I believe that. 

TPQs (Thought Provoking Questions)

  • Where do I lack the faith of a centurion?
  • What people/institutions/things do I fundamentally have faith in?
  • Who has faith in me?

Ties in with Proverbs 27:17 “As iron sharpens iron so one person sharpens another” —> having faith in one another to Keep the Faith & Fight the Good Fight

ANNOUNCEMENTS:

  • Make sure Abscess knows you didn’t suffer in vain this morning. Welcome him gladly into the RESPECT club, and be sure to post THIS Saturday at the Asylum for his 50th birthday Q.

Iron. Sharpens. Iron.

A Wizard is Never Late

THE SCENE  warm…51 degrees clear skies

F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

Simmons started us With 25 side straddle hops, then Belding appeared out of nowhere to take over the Q.  We did baby arm circles, cherry pickers, and tempo squats.
THA-THANG:
After moseying to the Greenway we completed a route 66. This consists of running a quarter-mile and doing one Burpee then running another quarter-mile and doing two Burpee’s and running another quarter mile and doing three Burpee‘s. Continue this pattern until you reach 11 Burpee’s.

MARY:
Merkins and Capt Thor
COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
We discussed removing the white noise from your life to get in touch with your emotions to allow you to be a better leader and partner. Take a break with intentionality at to remove distractions and connect with yourself. For me this means removing Facebook from my phone to keep me from wasting time by looking at social media. I replaced Facebook with a Bible reading plan so in my downtime I can look at the word and grow spiritually.
MOLESKIN:
Insert any personal comments, notes, devotion content, etc.
ANNOUNCEMENTS:
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.

Not so rainy RAW

THE SCENE: Warm…about 60 and NOT raining like I though it would

F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

N/A

THA-THANG:
Rotated through the following stations.  1:20 at each station with 0:30 rest between stations when switching.

    • Curls  30# dumbbells
    • Knee ups (hang from rafter….lift 4# medicine ball with feet)
    • Step ups  35# dumbbells
    • Shoulder press & deltoid raise  15# dumbbells
    • Tricep kickback extensions   20# dumbbells
    • Squats   35# kettlebell
    • Flamingos   25# dumbbells

MARY:
n/a

COUNT-OFF & NAME-O-RAMA
Junk, Tweet-E, Aladdin, Tapout, Bartman

CIRCLE OF TRUST/BOM:
Talked about the importance of getting enough rest.

MOLESKIN:

ANNOUNCEMENTS:

Lasting Invigoration

THE SCENE:  WHAT?  I thought there was supposed to be a THUNDERSTORM!?!?!  It’s super nice!  60 and no rain!
F3 WELCOME & DISCLAIMER:  Administered
WARM-O-RAMA:

Abe Vigoda x 8 IC
Moroccan Nightclub x 8 IC
Mosey to the ducks, Carolina Dry Dock x 10 OYO
Mosey to the flag, Heels 2 Heaven x 15 IC
Fast mosey to the ducks (75%), Merkin x 10 OYO
Fast mosey to the flag (75%), Flutter Kick x 15 IC
Sprint to the ducks, Burpees x 5 OYO

THA THANG:

Mosey to the big parking lot.  Partner up

(Hat tip, Archie!)  Pairs spread out across 6 stations.  At each station there is a “stationary” exercise and a “move” exercise.  First partner does the “stationary” exercise until the second partner does the “move” exercise to the cone and back.

Two minutes each station.  30-second recovery and rotate.

Exercises were;

Station 1:  Bear crawl / Flutter kick
Station 2:  Sprint / Carolina Dry Dock
Station 3:  Broad Jump / Heels 2 Heaven
Station 4:  Sprint / Burpee
Station 5:  Lunge / Merkin
Station 6:  Sprint / Mountain Climber

Performed 9 sets.

Mosey back

MARY:

(Hat tip, Spotter!)  Each person names an exercise and leads 10 reps.  Rotate around x 5 exercises.

Hold plank.  I passed out 12 pieces of paper – each containing a quote from a previous Q at JUCO.  One quote is read aloud.  3 merkins.  Next quote is read…3 Merkins.  Repeat until finished.

COUNT-OFF & NAME-O-RAMA

17 strong (+6 Rushers for the CoT)

CIRCLE OF TRUST/BOM:

During Mary, I passed out pieces of paper and asked for them to be read aloud (while we plank and Merkin).  On each paper was a quote from a previous Q at JUCO.

      • “When you do wrong by someone, you HAVE TO MAKE IT RIGHT”. – Commission
      • “The process of calling people out by name is BOLD, and it’s powerful to encourage.  We have been called to boldly pray for one another”. – Guardrail
      • “Being thankful is about the mindset of being conscious of what we have and what surrounds us and giving thanks for that as opposed to comparing our lives to others and striving to acquire more and more material objects”. – Mandolin
      • “Let’s strive to be passionate about all that we do. To push ourselves to the next level physically, spiritually, and mentally”.  – Spotter
      • “I come here for the fist bumps”. – Finger Food
      • “What kind of leader are you? Do you go home after a long day and expect to be served? Or are you serving? – Judge Judy
      • “We commit time and discipline to strengthening our physical bodies. How are we strengthening our spirits for the battles we are in?” – Snaggletooth
      • “Put others before yourself and be part of the solution”. – Erector
      • “We should strive to love others like God loves us”. – Booster
      • “To be fighters, we not only have to be physically ready, but mentally as well”. – Sargent Slaughter
      • “I need to set my mind on staying faithful to God’s will and not on my own comfort”. – Archie
      • “You’re here to bear your own load and carry other HIM’s burdens when they can’t, and you let them when you can’t”. – Pool Boy

T-claps for my good friend, Archie, who nagged me about F3 until I finally showed up 8 months ago!  I loved it from Day 1 and have been to almost 100 workouts since!  I love it because it is so much more than a workout (Hat tip, Finger Food).

A few days ago, Waxjob reminded us that F3 has a mission – “to plant, grow and serve small workout groups for men for the invigoration of male community leadership”.  Men, this is not just about doing merkins and burpees in the dark – it is about the invigoration of men in our area.  The pump you get from a workout doesn’t last more than a few hours.  Real, life-changing, long-lasting invigoration grows out of these last 5 minutes of our time together (CoT) – when we share wisdom and pray for one-another.

This group is about energizing and revitalizing the man to your left and right (not us, but Christ working in us).  We are about challenging each other and holding each other accountable to a very high standard.  We are about being vulnerable with our own faults and failures, in order to promote growth in others.  We are about pouring into each other’s lives – encouraging one another and allowing yourself to be encouraged, so that we all get better together.  We are about sharing wisdom, a treasure far more precious than rubies (Proverbs 3:15), with each other.

 

Two thoughts about sharing wisdom during the CoT

#1:  Scripture says if you prize wisdom, she will make you great, she will honor you (Proverbs 4:8), add years to your life (Proverbs 9:11) and will bring you strength (Ecclesiastes 7:19) and success (Ecclesiastes 10:10). I think you can expect those returns, only IF YOU ARE APPLYING WHAT YOU HEAR (James 1:22).

Men, what if you were applying the wisdom that we read during our Mary (words that YOU have spoken to this group over the past few weeks)?  What if you selflessly served your loved ones (Judge’s Word), cultivated contentment in your life (Mandolin’s Word), sincerely apologized when you wronged others (Commission’s Word), subjugated your comfort to God’s will (Archie’s Word), prayed for your F3 brothers (Guardrail’s Word), loved others like God loves us (Booster’s Word)…  OH, WHAT A MAN YOU WOULD BE!!!  You would certainly be a High-Impact Man, if you APPLIED what you hear.

#2:  If wisdom will make you great, honored, strong, successful – that sounds like the antidote to a meaningless life.  If you have wisdom to share but you’re keeping it to yourself – man, what’s up with that?  Do you have a word of encouragement for us?  SHARE IT, because we struggle against discouragement every day.  Do you have a word that will cut us deeply and expose the innermost thoughts and intentions of our hearts (Hebrews 4:12)?  If you lack the courage to speak that word of rebuke, you have stolen peace and joy from us.  If, however, you hearten yourself to speak those uncomfortable words with truth and love, Christ may just use you to rescue your brother from his life of self-centeredness and meaninglessness.  OH, WHAT A MAN YOU WOULD BE!!!

Wisdom – APPLY it, SHARE it.

MOLESKIN:

This Q was a tribute to some of my favorite men on earth.

Hat tips to Archie and Spotter for the workout ideas.

Hat tips galore to those who provided inspiration for the Word; Waxjob, 5K, Archie, Spotter, Mandolin, Finger Food, Commission, Pool Boy, Erector, Snaggletooth, Sargent Slaughter, Guardrail, Booster, Judge Judy.

A note about wisdom… Not every sweet platitude written in script on a shabby chic board in Hobby Lobby is wisdom.  Not every word spoken by someone famous is worth repeating.  “Do you see a man wise in his own eyes? There is more hope for a fool than for him” (Proverbs 26:12).  If you bring “wisdom” that you heard from Oprah to a BOM and it falls flat, don’t be surprised.  It is the Word of God which will cut like a sword (Hebrews 4:12) and which never returns void (Isaiah 55:11).  No such promises if your inspiration is another source. 

Music credits;
Rotate (Finger Food’s new favorite song), Rak-Su
Smack Down, Thousand Foot Crutch
Can’t Be Moved, Jeremy Camp
Fire it Up, Thousand Foot Crutch
Purpose for Pain, Scott Stapp
Lifeline, Thousand Foot Crutch
Feel Invincible, Skillet
Move, Thousand Foot Crutch
Move, Toby Mac
The Resistance, Skillet
Final Countdown, Europe
Freedom yell, Mel Gibson

ANNOUNCEMENTS:

Prayers for Mailbox’s wife’s health, Mandolin’s wife’s job, Pool-Boy’s divorce hearing tomorrow, Fast-N-Easy’s family, Judge’s mentoring opportunity, WaxJob’s family

Light poles and lazy Dora

THE SCENE: 40s
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

SSH x 20 IC

Plank, then merkins x10 ic , plank, peter parkers x10

THA-THANG:

super 11s

  • Start and said #1 light pole, do one rep of each, Merkins, Big Boys, and Squats
  • Run 2 light poles, then run back one, do 2 of each above said exercise
  • Keep advancing 2 light poles and running back one until you complete 11 reps of the said exercises
  • once complete, start at 10 reps of each exercise and go back down to one, still advancing 2 light poles and running back on
  • Back at the AO, LAZY Doras, 100 merkins, 200 LBC, 300 Overhead CMU pressess(we got to 200) before time was up)
  • After the 100 merkins and before going onto the LBC, We sprinted or attempted to sprint around a short section of the park before Moses could finish 30 reps of 3 different exercises. (merkins, rows, and big boys)
  • After the LBC, we sprinted down the grinder and back before Moses could complete 20 reps of curls
  • Moses has a bum knee right now, hence the reason he was doing stationary exercises but gave us a reason to run hard for some cardio

MARY:
Flutters x 10

dollys x10

scissors x10
COUNT-OFF & NAME-O-RAMA
14 pax
CIRCLE OF TRUST/BOM:
Stress. I just talked about Stress and the role it plays in our lives. yes, there are many things around us that give us stress but ultimately, we bring stress on ourselves. Stress is based on how we deal with things. For me recently, we just brought home 2 puppies! I have 3 young boys, a work schedule that could keep me working 60 hours a week, kids sports, spending time with the M,etc….LOTS of stuff going on right?! Well, I make my bed and I lay in it! Therefore, I could easily be stressed out but I know everything will work itself out so I try not to stress over it. PRAYER HELPS!! 🙂
MOLESKIN:
Insert any personal comments, notes, devotion content, etc.
ANNOUNCEMENTS:
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.