F3 Knoxville

Category: Asylum AM

Founding AO

Just 5 More

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.

ImpromQ

THE SCENE: Great. Just great. No, really, it was great. Like I’m not being sarcastic or whatever, really nice. I swear! Dropped my daughter off at the Chapel for FiA, and started walking up to the AO. Nobody on the calendar… Looks like it’s time for a Waxjob surprise beatdown!
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Made up on the spot, so I may not be remembering this right:
32 SSH IC (just until Swimmies decided which daggum shirt he wanted to wear)
5 Cherry Pickers
10 Tempo Merkins
20 LBAC each way
20 Overhead Claps
10 Tempo Squats
10 Crabettes

THA-THANG:
Mosey over toward Baby Everest. Make a quick 180 around the truck in the parking lot and back to the AO because I forgot my phone… Now on to Baby Everest for realz

11s – Start with one squat jump at the bottom, 10 merkins at the top. Bernie up (of course)
10x V-Ups
10x Wide Merkins
5x Diamond Merkins
Mosey around to the bottom of the hill.
Back up the hill! This time, Crawl Bear.

Mosey back to the AO just to pick up the Exercise Die, and head down to the playground for random Tabata.
Roll an exercise and do 4 rounds of 20s on, 10s rest:
Burpees
Crab Walk
Merkins
Plank (did this one for two rounds of a full minute each)
Water Break! (Run to the water fountain. It’s too close. Add 5 burpees)
Calf Raises (single leg)

MARY:
Just a little time left…
20x LBCs (4ct IC)
A tiny bit of Row your Boat

COUNT-OFF & NAME-O-RAMA
5 strong today
CIRCLE OF TRUST/BOM:
Not much due to the short planning period… Received more than I gave. Thanks guys!
MOLESKIN:
Kudos to Gibbler and Hot Tub on the pre-ruck!
ANNOUNCEMENTS:
JUCO Convergence! March 28! Be there!

Triple Trash Trot

THE SCENE: Clear, around 40, nice and breezy.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH x25
Tempo Merks x10
LBAC x20 fwd and back
OHC x20
Failure to Launch x6 (Q must have been counting slow)
Crabettes x10

THA-THANG:
Mosey to the large back parking lot

Starting in the first aisle, we have:

Merkins
Mtn Climbers
Dips
CDD

Start with 20 Merkins, run to the end of the lot and back.
Then 20 Mtn Climbers and 15 merkins and take a lap.
Then 20 dips, 15 mtn climbers, 10 merkins, lap.
Then 20 CDD, 15 dips, 10 mtn climbers, 5 merkins, lap
Then 15 CDD, 10 dips, 5 mtn climbers, lap
etc…
With every run, pick up one piece of trash from the parking lot and drop it in the can!

Two more aisles to clean up, with two more sets of excericses following the same ladder pattern:

Set 2:
Squat Jumps
Lunges
Calf Raises
Monkey Humpers

Set 3:
V-Ups
Pickle Pounders
Supermans
Box Cutters

MARY:
Not sure anyone made it to the Box Cutters, so we went ahead and did 30 of ’em IC
COUNT-OFF & NAME-O-RAMA
20 PAX, including one FNG, plus a pup showed up!
CIRCLE OF TRUST/BOM:
I came out to scout the place last night. I’m not generally particularly observant, but I did happen to notice how much trash there was in the parking lot. So I threw some cleanup into the workout. We filled a can up over the course of the beatdown and the lot looked much better than we found it, for almost zero extra effort. Of course, not everything has that simple of a solution, but the first step is always recognition. Try to keep your eyes open for those opportunities to do good. Sometimes even small actions can have a large impact in someone’s life.
MOLESKIN:
It was definitely a pleasant surprise to see 20 HIMs in the gloom this morning. With 20 men x 7 laps per set x 3 sets, that’s over 400 pieces of trash picked out of the parking lot. It was getting kind of sparse there toward the end…

ANNOUNCEMENTS:
Opportunity for doing good: Wesley House snacks extended to Monday. Check GroupMe for deets.
JUCO convergence and 3rd F March 28
Hardship Hill May 2
All-TN F3 Convergence October 17 weekend in Nashville. Hoping to pull Dredd from Charlotte for a speaker!

11s for days

THE SCENE: 50 and Coolish
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
5 Cherry Pickers

10 SSH
THA-THANG:

  • Mosey to CMU pile and pick up a cupon
  • Mosey to the skating rink
  • 11s
    • blockies and V ups
    • Curles and Squats
    • Bench press and BBs
  •  Mosey to the CMU Pile

MARY:
Box Cutters for time
COUNT-OFF & NAME-O-RAMA
FNG 1812 and Guest from ATL PAX Te-Bow
CIRCLE OF TRUST/BOM:
Let us be Self-controlled men, Paul tells Timothy to tell older men in the church to be in sober-minded and under men to be self-controlled. Let’s pray and ask God to help us do that.
ANNOUNCEMENTS:
March 28th 3rd F at Juco 7 am

Steadfast

THE SCENE: Sunny skies, temp in 60’s
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
20 Side-Straddle Hops; 10 Mountain Climbers; 10 Windmills; 10 Tempo Merkins; 63 Grady Corns
THA-THANG:

Mosey to large parking lot with islands and that is south of northern ball fields.  We will be going counter-clockwise around the parking lot.  There will be four cones around the parking lot.  Exercises will be displayed at each cone.  At each cone will also be instructions of how maneuver to the next cone:

  • Cone 1:  Do 20 Hello Dollies (four count).  Run to Cone 2.
  • Cone 2:  Do 20 Big Boy Sit-ups.  Bernie Sanders to Cone 3.
  • Cone 3:  Do 20 Flutter Kicks (four count).  Run to Cone 4.
  • Cone 4:  Do 20 Bicycle Kicks (four count).  Bernie Sanders to Cone 1.
  • Rinse and Repeat.

Mosey on sidewalk that goes from parking lot to Pavilion at northern ball fields.  We will do 20 Picnic Table Pull-Ups, then 20 Bench Dips, then 15 of each, then ten of each, then 5 of each.  After that we will do the same pattern as above but with Bench Jumps and Decline Merkins.

Mosey to CMU Pile.  Men divide into teams of two.  Each team grabs one CMU and heads to the entrance of the parking lot.  We will be doing Doras.  One partner does exercises with CMU while the other partner Bernie’s up Cardiac Hill to the Green Park Sign.  The partner then runs back down hill.  Partners switch places.  These will be the exercises that each team does with the CMUs:

  • 100 Overhead Presses
  • 100 Curls
  • 100 Rows
  • 100 Squat Thrusts
  • 100 Decline Merkins (feet on CMU)

Return CMUs to pile.

Mosey to AO.

COUNT-OFF & NAME-O-RAMA
Sixteen men, no FNGs.
CIRCLE OF TRUST/BOM:

Psalm 117:1-2 ESV 

Praise the Lord, all nations! Extol him, all peoples! For great is his steadfast love toward us, and the faithfulness of the Lord endures forever. Praise the Lord!

Lamentations 3:22-23 ESV

The steadfast love of the Lord never ceases; his mercies never come to an end; they are new every morning; great is your faithfulness.

God’s Love is constant.  It is steadfast.  God does not just love us now and then.  It may feel like that sometimes.  Sometimes God may seem very distant to us.  He is beyond those clouds somewhere and we may not feel his presence.  But don’t allow the way you feel at the moment obscure the truth.  His love for us is steadfast.  We may also feel God loves us less when we do wrong.  We may do something that we regret, that hurts us, hurts someone else, or which God would not like.  Certainly God does not like sin.  And, God loves it when we do good.  But God does not love us more because we do good or less because we sin.  His love is powerful and continuous.  The word “steadfast” is used 219 times in the Bible and in over 200 of those times the word is followed by “love.”  If we believe in the words of the Bible then we must believe that God’s love is steadfast.  This should give us comfort.  Because God offers His great love to us freely, even though we are unworthy.  He loves us even when it doesn’t make sense for Him to do so.  So, take that love in.  Breathe it.  That loves is always there and it ain’t going to go away from you.
MOLESKIN:
Prayers for coworker of Crispr whose father is paralyzed after scuba diving in Hawaii; for Woodshack and family after death of his father-in-law; for coworker of Squirtle; for help for Steam at a difficult time; for fathers of Hooker (e.g., Pinto) and Iceman and mother of Thunderstruck; for friend of Jenner.
ANNOUNCEMENTS:
Board meeting!