F3 Knoxville

Category: Asylum AM

Founding AO

Dropping B.O.M.B.S.

THE SCENE:  Mid 40s and getting sweaty from the Start!
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Jogging in place, High Knees, and Butt Kickers while speaking disclaimer

  • (10) Tempo Squats IC
  • (09) Merkins OYO
  • (08) Overhead Claps OYO
  • (07) Big Boys OYO
  • (06) Burpees OYO
  • (05) Tempo Squat Jumps IC
  • (04) CMU Clean and Press IC
  • (03) CMU Curls IC
  • (02) CMU Overhead Press IC
  • (01) Blockee OYO

AMRAP (2 Minute Drill):

  • (5) Box Jumps
  • (5) Blockees
  • (10) Merkins

THA-THANG:
Battle buddy exercise: 1 Man completes 50m suicide while 2nd works through as many reps as possible.
NOTE: After completion of 200 merkins replace suicides with CMU Farmer Carry
B.O.M.B.S.

  • Burpees x100
  • Overhead CMU Press x150
  • Merkins x200
  • Big Boys x250
  • Squats x300

MARY:
Dr. W’s
COUNT-OFF & NAME-O-RAMA
10 Brothers pushed each other and left their tears on the court
CIRCLE OF TRUST/BOM:
1 Thessalonians 5: 11-15

Therefore encourage one another and build each other up, just as in faith you are doing. Now we ask you, brothers and sisters, to acknowledge those who work hard among you, who care for you in the Lord and who admonish you. Hold them in the highest regard in love because of their work. Live in peace with each other. And we urge you, brothers and sisters, warn those who are idle and disruptive, encourage the disheartened, help the weak, be patient with everyone. Make sure that nobody pays back wrong for wrong, but always strive to do what is good for each other and for everyone else.

MOLESKIN:

  • Ask every man in attendance how they heard about F3 and what made them come their 1st time?
    • If by a person – where are they? In attendance, job/schedule change, fart sack, don’t know?
  • What’s your favorite part of F3?
    • Fellowship, comradery, motivation, spiritual?
  • When was the last time you spoke about F3 to someone who had never heard of it?
  • When was the last time you genuinely reached out to a lost F3 brother?
    • Accountability

ANNOUNCEMENTS:
Community trash pick-up Saturday at 7am with the return of BREAKFAST AT DRIFTERS afterwards!
Peach organizing 2nd F dinner and toy donation at Cracker Barrel Saturday 11/20/21 6:30pm

Chuck Norris on the Cloud with Diamonds

THE SCENE: Low 40s & foggy
F3 WELCOME & DISCLAIMER: Yes, all the right things.
WARM-O-RAMA:
SSH, TN Rockin’ Chair, Tie Fighters, Rocky Balboas, High Knees, Burpees, Bernie
THA-THANG:
Stations at the Cloud and Pavilion

Station 1:
1 – Table Rows (15)
2 – Step-Ups (10 each leg)
3 – Calf Raises (20)

Station 2:
1 – LBCs (20)
2 – Chuck Norris (10)
3 – X-Factor (10 each side)

Station 3:
1 – Box Jumpers (10)
2 – Bulgarian Split Squats (20 [10 ea. leg])
3 – Imperial Walkers (20 [10 ea. leg])

Station 4:
1 – Diamond David Lee Roth Burpees (10)
2 – Hand Release Merkins (10)
3 – Boxcutters (20 – 4ct.)

Station 5:
1 – Lt. Dan (10)
2 – Carolina Dry Docks (10)
3 – Flutter Kicks (20 – 4ct.)

Station 6:
1 – Freddy Mercury (20 – 4ct.)
2 – Big Boys (10)
3 – Monkey Humpers (20 – 4ct.)

MARY:
15 CPRs with a local coupon, Parking Lot Loop & a good leg stretch
COUNT-OFF & NAME-O-RAMA
14 HIMs
CIRCLE OF TRUST/BOM:
1 John 5:14-15 instructs us to pray with confidence when we pray from the Heart of God. But we’re reminded that possible answers to our prayers can be: No, Slow, Grow & Go.
ANNOUNCEMENTS:
Reminder for KARM coat collection.

Fake Gloom Ruckers Unite

THE SCENE: Getting dark around 5:45pm. We love this.

F3 WELCOME & DISCLAIMER

(1) Welcome to F3: Fitness, Fellowship, Faith

(2) My name is Steam and I’ll be your Q tonight

(3) Few things before we begin:

  • I’m not a professional
  • You’re here on your own volition
  • If you need to modify anything we do tonight feel free to do it

WARM-O-RAMA:

Q laid out the plan for the evening ruck before stepping off.

THA-THANG:

Ruck a mile.

  • 25 merkins
  • 25 squats
  • 25×4 flutter kicks
  • 25 ruck curls

Knocked out a round of 25s, then completed 3 miles, for a total of 4 rounds of PT. Ended back at the GoodStuff AO.

MARY:

Dark. Felt like 10pm.

COUNT-OFF & NAME-O-RAMA

Total: 3

Q: Steam

PAX: Blindside, Swimmies

CIRCLE OF TRUST/BOM:

From the QSOURCE: “King” — The Daily Discipline of Physically Training the Body

I was going over this this week and jotted down some really great insights and TPQs, or Thought Provoking Questions.

Page 37 of the QSOURCE: “F3 added the Jester because we realized that the wrong temptation will topple even the strongest man’s fitness kingdom if not held at bay through disciplined application of the DRP (Daily Red Pill). After all, what will it matter if a man is in great physical condition if he is continually tripped up by festering distraction?”

TPQ #1 — What is continually tripping me up in my daily pursuit of HIManhood?

Page 37 of the QSOURCE: “He is building a kingdom of Preparedness within which he intends other people to safely dwell……How can a man be much of a Leader if he gets smoked pulling his family’s luggage off the baggage carousel and carrying it to the minivan? What will a son learn from a father who can’t play catch with him in the backyard for more than 5 minutes without having to sit down?……This is the power of the Shield Lock, which is the horizontal relationship between men. Together, we sharpen each other — as iron sharpens iron.”

TPQ #2 — What does your Kingdom of preparedness look like?

TPQ #3 — Are you prepared to offer yourself as a safe place for others (your 2.0s, your M, etc) to dwell?

TPQ #4 — Are you leading yourself well enough to lead others?

MOLESKIN:

The Q shared this: My S.O. (Significant Other/girlfriend) gave me some tough but loving feedback this past weekend. Granted, I asked. But I had asked her if she had any input on my goals for the rest of the year and going into 2022, anything that she thought I should work on to improve myself. Her response rocked me: “I think you could lose some weight.” I had never heard that from any S.O. I’ve been in relationship with. I had heard “No, I love you for exactly as you are” or “You’re just fine the way you are, I wouldn’t change a thing.” These are comfortable and affirming things to hear. Key word comfortable. I was being told what I wanted to hear maybe, but not what I needed to hear. Now my S.O. Is a God-fearing, High Impact Woman. So when she gave me this feedback, it was from a place of love, not just offering up positive sounds waves of affirmation instead of diving into a potentially hard truth. And guess what, she was right. And all the married men reading this said “AMEN, way to learn your lesson Steam.”

But seriously. She was right. She didn’t just tell me what I wanted to hear to make me feel good, she gave me truth, and also helped remind me why I do F3. She wanted me to not just stay comfortable and complacent, she wanted to encourage my growth and development. By giving me that feedback, she was loving me better than anyone ever had. And I needed to listen. Now to all you wondering, yes, she did say I was just fine the way I was, BUT it meant a lot to me that she gave me that honest feedback.

Why do I say all this? This experience with my S.O. Was very eye opening. She wasn’t being harsh or rude, she was caring for me well and helping promote my growth and goals as a HIM. So why do I do F3? So I can prepare myself to love others to the best of my ability outside of F3. That starts with that 1st F. I have to prepare myself physically, so I can be where I need to be and serve with the caliber and excellence I need to serve with.

Cap’n Crunch said this at one of his Qs years ago and it has always stuck with me: “It’s not about you.”

So what does this mean to me? It’s not JUST about me getting physically better when I come workout with F3. It’s not about me. It’s about me preparing myself physically, mentally, emotionally, and spiritually to be  HIM outside of F3. The more we think F3 workouts are just for us to get healthier and in better shape physically, the farther we get from the core of why F3 exists in the first place. Getting healthier and in better shape are just byproducts of the mission of F3. It’s just an added bonus. That’s why the 1st F is the magnet, or what originally attracts men to F3 — it’s a good workout. But it’s so much more than just a good workout. Why? Because it’s not about you.

#ISI

ANNOUNCEMENTS:
Get those coats in for the coat drive! Bring them to in numbers to your AO this week.

THE SCENE: First Frost on the Ground
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Side straddle hop in cadence 20
Cherry Pickers
10 tempo merkins
Arm rotations thumbs up in cadence
Reverse thumbs down in cadence
Lunges (forwards, backwards, side to side)
Moroccan nightclub 20
10 Windmills in cadence
THA-THANG:
Mosey to the big parking lot for Soccer Drills

  • Stopping for:
    Merkins x20
    Squats x20
    Flutter kicks x20
  • Soccer Drills
    Running in and out fo the parking spaces facing: forward, backwards, and side to side.
  • LBC x20
    Lunges x20 single count
    Burpees x5
  • Mosey to Tomo Poke stairs stopping for dips on the guardrail.
  • At the top
    Merkins x20 run around
    Squats x20 run around
    Flutter kicks x20 run around
  • At the bottom
    LBC x20 run stairs
    Lunges x20 single count run stairs
    Burpees x5 run stairs
  • Mosey to Hard Knox parking lot for Merkin Leap Frogs across the parking lot
  • Grab two rocks.
  • 20 curls
  • 20 dips
  • Rinse and Repeat

MARY:
Core workout: American Hammers, Heels to Heaven, and Plank with variation.
COUNT-OFF & NAME-O-RAMA
Use the TAGS on right-side to record PAX (BE SURE TO INCLUDE YOURSELF) in attendance. Be sure to select the AO in CATEGORY above TAGS and then delete these notes!
CIRCLE OF TRUST/BOM:
I’ve got some friends I’m very close to, that are suffering right now. A lot of it’s self inflicted (addiction, alcohol, etc…) but they’ve reached out recently.

How do you handle that?

I’m trying to be a HIM a spiritual gangster. Like you guys! I pray for them multiple times a day. I try to get them involved with F3 (where they live). I ask them to serve food at a rescue ministry. I try to get them to count blessings and not your mistakes.

They have a lot going on for them, super talented, but don’t feel like it right now.

You might feel that way too. It’s OK. Know you are loved . I love you. More importantly God loves you.

Booster recently posted, “You can sit with me at church…”

“for all have sinned and fall short of the glory of God,”
“and all are justified freely by his grace through the redemption that came by Christ Jesus.”

Romans 3:23 -24

MOLESKIN:
Insert any personal comments, notes, devotion content, etc.
ANNOUNCEMENTS:
Bring your jackets! F3 Gathering at Judge Judy’s

Farewell to Everest

THE SCENE: Getting chilly and dark.  Winter is coming.
F3 WELCOME & DISCLAIMER

Check
WARM-O-RAMA:

-20 Side Straddle Hops (4-ct), in cadence

– 10 Imperial Squat Walkers (4-ct, in cadence)

– 10 windmills (4-ct, in cadence)

– 20 Grady Corns (4-ct, in cadence)

THA-THANG:

Mosey to EVEREST.  FAREWELL TO EVEREST!!  We’ll be switching our meeting place to the opposite side of the park for winter, so we might not see Everest again for awhile.  We shall pay our respects before we leave…

EVEREST SUICIDES x5

Up and back to tree stumps/trees. Every time you get to the bottom, do 10 reps of an exercise, which will change for each Suicide.   At end of each suicide, hold a plank until 6 catches up.

Exercises:

  1. Plank Jacks
  2. Monkey Humpers
  3. Squats
  4. Merkins
  5. Stargazers (you’re welcome)

Mosey to flat area at base of the Summit.

Partner UP.  One partner, run to bottom of the Roadshow Run stairs, do 10 SSH, run back.  Other Partner BEAR CRAWL to tree, do 10 Merkins, and Bear Crawl back. Meet back at starting point, do 5 Patty-cake merkins, and switch.  Rinse and repeat

STOMACH BUSTER! 20 Am. Hammers, 20 flutter kicks (both 4-ct IC).

AYG up the summit and to the AO

MARY:
No time for her.

COUNT-OFF & NAME-O-RAMA
9 HIMs

CIRCLE OF TRUST/BOM:

THE LANGUAGE OF GOD PART DEUX: Things that make you go Hmmm…

Continuing on with my Words about The Language of God by Francis Collins, I just wanted to share some of the observations he makes regarding Life, the Universe, and Everything when contemplating his Christian views and how they aren’t incompatible with his rigid and extensive training as a scientist.  [DISCLAIMER ABOUT BELIEFS].  His observations have helped me, as a scientist, understand how the origins of Creation can have a supernatural, Godly origin yet still obey the laws of science.  There are an amazing number of incredible coincidences that have led to where we are today, standing in a park, on a planet we call Earth.  Consider for example…

  • In the early moments of the universe, following the BIG BANG, matter and antimatter were created in almost equivalent amounts.   But there was one part per billion more subatomic matter particles than anti matter.  If there was pure symmetry, or more dark matter, the universe would have devolved into pure radiation.  But that tiny bit of extra matter is what forms all the mass in the universe.
  • The way the universe expanded following the Big Bang depended critically on how much total mass and energy the universe had and the strength of the gravitational constant. If this constant was smaller by even one part in 100 thousand million, million, the universe would have collapsed before it reached its current size.  If it had been GREATER by just 1 part per million, stars and planets could not have formed.
  • And there are at least 15 other physical constants whose values are impossible to predict how they came to be what they are. And yet they are exactly the values they need to be to have a stable universe capable of sustaining complex life forms.  As it happens, the existence of a universe as we know it rests upon a knife edge of improbability.  Is this really an accident?…. Are we just really, really lucky to be here today?  HMMM…

MOLESKIN:

Prayers for Abscess’ MRI, prayers for Jetlag’s return journey
ANNOUNCEMENTS:
Coat Drive still going on for another week; Sign up for Brovember challenge; we’ll move our meeting spot to the parking lot across the street from where AM meets starting next week after the time change.