F3 Knoxville

Category: Asylum PM

27 – Simpler Than You Think

The Scene 

  • Asylum PM 
  • 5:45pm – 6:30pm
    • ShieldLock ruck at 5:10pm
  • Hot + sunny


F3 Welcome + Disclaimer

  • Welcome to F3: Fitness – Fellowship – Faith 
  • My name is Steam and I’ll be your Q this morning 
  • A few things before we begin: 
    • I’m not a professional 
    • You’re here on your own volition
    • You know your injuries if you have any so if you need to modify anything we do today feel free to do so, but push yourselves and the men around you. They deserve it and so do you. 
  • FNGs? — 1 (Pre-rucked his FNG workout!)

Warm-o-Rama

  • Apollo Slowno: 8
    • Apollo Ono, but slow
  • Baby Arm Circles: (F) 10×4 (B) 10×4 
  • Windmill: 10×4
  • Chattanooga Cherry Pickers (Shoulders): 10×4 
  • Squat: 10×4

The Thang  — Theme of 27

(Mosey to the the rock pile below the Coliseum)

(1) A Rocky Start 

  • Grab a rock 
  • Warm up round:
    • 1 count
    • 27 chest presses 
    • 27 curls 
    • 27 triceps 
    • 27 rows 
  • Mosey down the hill to the field 
  • Execute the Xs again at the bottom
  • Use your rock to get to the next plateau – incline murder bunnies
  • Repeat the Xs again
  • Mosey to the next incline
  • Use your rock to get to the next plateau – incline murder bunnies
  • Repeat the Xs again
  • Rinse and repeat until we get to the top of the stairs by the coliseum 

(Fellowship mosey to the parking lot below the stairs with the wall)

(2) Keep Rockin’

  • 2 POC: here and top of the curve 
  • 4 rounds 
  • Round 1
    • 27 American hammers w/rock 
    • Run to the top of the curve
    • Execute 2 man-makers 
    • Run back 
  • Round 2 
    • 27 flutter-kicks w/rock overhead 
    • Run to the top of the curve 
    • Execute 2 man makers 
    • Run back 
  • Round 3
    • 27 rock squats 
    • Run to the top of the curve 
    • Execute 2 man makers 
    • Run back 
  • Round 4 
    • 27 rock curls
    • Run to the top of the curve 
    • Execute 2 man makers 
    • Run back 

(Mosey to put rocks back)

(Mosey back to the AO)


Mary 

(Insert information about any additional post-Thang work)

ATMs

SWS


COT (Circle of Trust)

Count Off

  • 20

Name o Rama

  • Dung Beetle, Brick, Pusher, Petunia, Crisper, Tenderfoot, Lizzy, Onstar, Scrubs, Pele, F6, High-Heels, Glamper, Z-Bone, Drum Major, Lillydipper, Doubtfire, Cheetah Boy, Sparkler, Steam

Word — 27 Things From Proverbs 27

There are 27 verses in Proverbs 27 — one of which we use quite frequently. So on the 27th day of June, here are 27 encouraging reminders and wisdom from Proverbs 27:17 (MSG)

⬆️ this was the original plan for my Word tonight ⬆️ and obviously it went with the theme of 27 reps tonight – I like simple what can I say. 

But after my wife got home from work today, we were sitting on our back porch with these 2 things – and call it the Holy Spirit leading me in a different direction and putting this on my heart instead or just a simpler Word, but here is my actual Word. 

(I’ll post the original one too in case you were wondering). 

Some thoughts on fans

  • We all need a fan in our lives – we all need people cheering us on in our lives
  • Fans come in different sizes 
  • We can be a fan to anyone in our lives, no matter how big or small our influence or power is
  • The true value of a fan is not what it is, but it’s what it does
  • Fans help create energy for others 

So be a fan of someone to someone else this week. 

Here’s the original Word I thought of – Proverbs 27

A little backstory: Because these proverbs are a part of the whole of God’s Word, they are not simply for entertainment; they exhort, encourage, and offer hope. Solomon called readers, especially youth, to pursue wisdom rather than foolishness. He encouraged the inexperienced to become wise rather than mockers, to be teachable rather than incorrigible, to live rather than to die. He predicted that people who pursued wisdom would generally find success and happiness in this life, but he promised they would absolutely find joy and blessing in eternity. 

This rich book of short, pithy wisdom presented a consistent theme: fear of the Lord is the beginning of knowledge.

(You Don’t Know Tomorrow: verses 1 – 16)

  1. Don’t brashly announce what you’re going to do tomorrow; you don’t know the first thing about tomorrow. 
  2. Don’t call attention to yourself; let others do it for you. 
  3. Carrying a log across your shoulders while you’re hefting a boulder with your arms is nothing compared to the burden of putting up with a fool. 
  4. We’re blasted by anger and swamped by rage, but who can survive jealousy?
  5. A spoken reprimand is better than approval that’s never expressed. 
  6. The wounds from a lover are worth it; kisses from an enemy do you in. 
  7. When you’ve stuffed yourself, you refuse dessert; when you’re starved, you could eat a horse. 
  8. People who won’t settle down, wandering hither and yon, are like restless birds, flitting to and fro. 
  9. Just as lotions and fragrance give sensual delight, a sweet friendship refreshes the soul. 
  10. Don’t leave your friends or your parents’ friends and run home to your family when things get rough; better a nearby friend than a distant family. 
  11. Become wise, dear child, and make me happy, then nothing the world throws my way will upset me. 
  12. A prudent person sees trouble coming and ducks; a simpleton walks in blindly and is clobbered. 
  13. Hold tight to collateral on any loan to a stranger; be wary of accepting what a transient friend has pawned. 
  14. If you wake your friend in the early morning by shouting “Rise and shine!” It will sound to him more like a curse than a blessing.
  15. (And 16)A nagging spouse is like the drip, drip, drip of a leaky faucet; you can’t turn it off, and you can’t get away from it. 

(Your Face Mirrors Your Heart: verses 17 – 27)

  1. As iron sharpens iron, so one man sharpens another. 
  2. If you care for your orchard, you’ll enjoy its fruit; if you honor your boss, you’ll be honored. 
  3. Just as water mirrors your face, so your face mirrors your heart. 
  4. Hell has a voracious appetite, and lust never quits. 
  5. The purity of silver and gold is tested by putting them in a fire; the purity of human hearts is tested by giving them a little fame. 
  6. Pound on a fool all you like — you can’t pound out foolishness. 
  7. Know your sheep by name; carefully attend to your flocks. 
  8. Don’t take them for granted; possessions don’t last forever you know. 
  9. (And 26) And then, when the crops are in and the harvest is stored in the barns, you can knit sweaters of lambs’ wool, and sell your goats for a profit. 
  1. There will be plenty of milk and meat to last your family through the winter


Announcements 

(Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements)

19 Strong at Asylum- Bearcrawling islands and pyramids

THE SCENE: Dark clouds, humid, 80’s with looming storms
F3 WELCOME & DISCLAIMER

standard disclaimer with no FNGS
WARM-O-RAMA:
Cherry Pickers (IC)

Twisties IC

Windmills (IC)

Motivators 5 IC

Grady Corns 25 IC

THA-THANG:

Mosey to parking lot west of playground

Bear crawl halfway – 5 excercises

Bernie to end – 10 exercises

Karaoke half back – 25 exercises

10 count rest

Rinse and repeat with different exercise (I forgot which 2 exercises we did)

20 count rest

Mosey back to Pavalon

2 sets of Ladders as follows:

Round Pull UP LBC
1 ct		 Squat Plank Jack
1
10 Run
2 10 10 Run
3 10 10 10 Run
5 10 10 10 10 Run
6 Run 10 10
7 Run 10 10 10
8 Run 10 10 10 10
Round Step Up Imp Walker SSH (1 ct) Shoulder Taps (2ct)
1
10
Run
2 10 10 Run
3 10 10 10 Run
5 10 10 10 10 Run
6 Run 10 10
7 Run 10 10 10
8 Run 10 10 10 10

MARY:
none
COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:

You can make a difference

You can achieve a lot through either through volunteering or by starting something completely new, it just needs to begin with a spark and a little effort. There are likely others that support your cause in one way or another.  Dream big, especially when it comes to helping others. Once you get the momentum and more involved, it’s hard to stop to it. In our F3 circle we can see what can result from an idea or a desire to make a difference.

Hardship Hill – Tank’s idea has grown into a large event making a huge difference with OEW

Saturday volunteer day at Lakeshore

Don’t be afraid to step up and volunteer or to initiate an event (small or large) you would be surprised in what you can achieve!

MOLESKIN:
none
ANNOUNCEMENTS:
convergence on July 8 at Shamrock

2 For Tuesday / End of Chapter 28

The Scene 

  • Asylum PM
  • 5:45pm – 6:30pm
  • Weather, etc
  • Pre-Ruck: 5:10pm

F3 Welcome + Disclaimer

  • Welcome to F3: Fitness – Fellowship – Faith 
  • My name is Steam and I’ll be your Q this evening 
  • A few things before we begin: 
    • I’m not a professional 
    • You’re here on your own volition
    • You know your injuries if you have any so if you need to modify anything we do today feel free to do so, but push yourselves and the men around you. They deserve it and so do you. 
  • FNGs?

💪 Pre-Blast for Tonight 💪 

– 70s

– Sunny 

– Shield Lock ruck/walk: 5:10pm

– 2 For Tuesday 

– AGNB = All Gas No Brakes 

– IP, PF, + FP = Initial Push, Push Forward, Final Push 

– ISI 

SYITFG! 💪 

Welcome to THE last 2 For Tuesday of my 28th year of life. Tomorrow I turn 29, and I can’t think of a more perfect way to ring year 29 in than with a strong 2 For Tuesday.


Warm-o-Rama

[ IP = Initial Push ]

  • Rockette: 10×4
  • Motivator: 5
  • Cherry Picker: 10×4
  • Cherry Picker: OYO for 10 seconds
  • Rockette: 5
  • Motivator: 5
  • Cherry Picker: 5×4

The Thang 

(What went down during the workout)

(Mosey to the roundabout on the right of the Coliseum)

1 — Cone’n Around 

  • 3 cones @ the roundabout 
  • 3 cones @ the wall below
  • 3 rounds total
    • 2 cones per round / 1 up top + 1 below
    • Pick a cone you want to do at each location and crush it 
  • 25 reps / cone
  • Everything on a 1 count

(10 count or so)

2 — Cone’n Around Part II – 2 For Tuesday

  • Same thing as the 1st round – but all Xs are 25 reps on a 4 count / 50 reps total

(10 count or so)

(Mosey to the bottom of the wall, where the 3 cones below are)

[ PF = Push Forward ]

3 — Up and Over 

  • 3 lanes, each with 2 cones (exercises), at the bottom of a wall, all the way up to the top to the Coliseum roundabout
  • Complete one workout at the bottom of the wall
  • Scale the wall
  • Complete the 2nd workout
  • Run up the hill to the top, then back around down the stairs to the bottom
  • Complete all 3 lanes
  • 50 reps (1 count) each exercise

(10 count or so)

4 — Up and Over Part II – 2 For Tuesday

(Mosey to the Admin Building stairs)

[ Fp = Final Push ]

  • Core 4
    • American Hammer: 25
    • LBC: 25
    • Penguin: 25
    • Dead Bug: 25
  • BTTW to the 🇺🇸)

Mary 

(Insert information about any additional post-Thang work)

  • SWS for the last 60 seconds

COT (Circle of Trust)

Count Off

  • 13

Name o Rama

  • Pele, Title9, Glamper, OnStar, Pusher, Duggar, Squirtle, Abacus, Scrubs, Sparkler, Tenderfoot, Drum Major, Steam

Word 

  • “I don’t feel brave right now”
  • “That doesn’t mean you aren’t brave”
    • From a show my wife and I watch on Netflix called SWAT

Hear some things I’ve said, either verbally or mentally, over the past year, that go along with this. 

  • I don’t know if can do this
    • That doesn’t mean I can’t do this 
  • I don’t feel like I have what it takes 
    • That doesn’t mean I don’t have what it takes 
  • I don’t feel good enough 
    • That doesn’t mean I’m not good enough 
  • I don’t feel like I’m leading or serving well 
    • That doesn’t mean I’m not leading or serving well 

So I encourage you to think about the statements you say to yourself, either out loud or in the deepest parts of mind, and flip the script. 

Just because you feel a certain way, doesn’t mean you are a certain way. 

Feelings don’t always reflect reality. 

Gladiator Bear

THE SCENE: Beautiful morning with the BSIA.  60 degrees, sunny, low humidity.  Aahhhhh….
F3 WELCOME & DISCLAIMER

Performed adequately.
WARM-O-RAMA:

-Motivators (5-count, descending)

– 10 Rockettes (4-ct, IC)

– 10 Tempo Merkins (4-ct, IC)

– BAC forward and backward (4-ct, IC)

– Bolt 45s

– 10 Cherry Pickers (4-ct, IC)

– Little of this and that

THA-THANG:

MOSEY up Baby Everest to trail that leads to Lyons View entrance

Nickel/Dime Quarters!

Run 1 light do 5 reps, run 2 lights do 10 reps, run 5 lights do 25 reps.  Stop at base of Everest.  Exercises:

  1. MTN CLIMBERS (4-ct)     2. MERKINS  3.  FROGGY JUMPS

BASE OF EVEREST:

BERNIE up Everest until you hit failure.  When you do, do the Failure Ritual of Shame: 20 Merkins/20 Big Boys/20 Squats.  Run up the Summit to the road.  LBCs until the 6 catches up.

MOSEY to Small “Dora” parking lot.

5/10/15s: Get a battle buddy, while one BB jogs back and forth in the bullpen, the other runs up to the stop sign to do two exercises 5x.  Switch off.  Next time 10x, then 15x.   3 Rounds:

ROUND 1:  PETER PARKERS/BOTTLE OPENERS (both 2-ct)

ROUND 2: BIG BOY SITUPS/GAS PUMPS

ROUND 3: BOBBY HURLEYS/IMPERIAL WALKERS (2-ct) (We didn’t finish the “15” round of this last one)

MOSEY TO FIELD BELOW:

ULTIMATE FRISBEE! Divide into two teams.  Rules:

  • Frisbee hits the ground, team that drops it does 2 Deconstructed Burpees. The other team CANNOT START until those are done.
  • Score a touchdown, Scoring team does 5 CHEERLEADERS while losing team does 5 DECONSTRUCTED BURPEES and runs to the other side to receive kickoff
  • WINNER of contest gets a 20 second WALK MOSEY Head start back to the AO. When losers catch them, AYG back to the AO.

MARY:
American Hammers, Hommer/Marge
COUNT-OFF & NAME-O-RAMA
14 Strong + a poochie (Tank)
CIRCLE OF TRUST/BOM:

I’ve watched two very different shows recently that highlighted some of the same key attributes of leadership that I’d like to talk about today a little bit.  I’ve never considered myself a particularly strong leader, more of a leader by example, but I’ve been trying to improve my leadership skills here and there, and by seeing examples of how it can be done helps give me some pointers.

The first example is a show called BEAR, about a chef who has absolutely climbed the ladder globally, and was working at one of the best restaurants in the world when his brother dies, leaving him a run down Italian beef joint in downtown Chicago that is nearly bankrupt.  All the other workers there are blue-collar types who have worked there for years, and even though he’s “family”, they think of him as a snob, an outsider, and a disruptor.  The way he leads the group to try to get the restaurant back on its feet is impressive, and I wanted to mention a few things specifically.

  • Right off the bat he calls everyone “Chef” as a sign of respect. Everyone is in the same boat, everyone equal.
  • He observes and sees each worker’s strengths and gives them the freedom to pursue their passions within the confines of the restaurant. One guy really loves baking and making desserts, and he allows him to pursue that passion.
  • He does the dirty work. Literally. He’s on his hands and knees scrubbing the floor after everyone else has gone home.

Then there’s a scene in the movie Gladiator, when Russell Crowe’s character, who is an ex-commander of the Roman army that has been wrongfully imprisoned and trapped in the world of the gladiators, is released into the Colosseum in Rome with other criminals to be slaughtered for entertainment by a much better-armed group of gladiators.  His leadership qualities immediately kick in.

  • Before the battle begins, he asks who else has served in the military. A few nod, and he asks for their help.  Makes them feel important.
  • Right before combat, he tells his group to stick together and cooperate. It will give them a better chance to survive.
  • He is one of the first to engage the enemy group. He organizes and inspires his fellow gladiators and they end up winning the battle.

Some commonalities between the two scenarios.

  1. Give others belief in themselves and their unique abilities. Find out what makes them tick, what their skills and passions are, and recognize and encourage them.
  2. Lead from the front. When it’s time to get your hands dirty, be the first to stick them deep in the mud.
  3. When it’s crunch time, whether during a crisis in the kitchen or if you find yourself in a life and death battle in a gladiator arena, step up. Give others confidence.

MOLESKIN:
Insert any personal comments, notes, devotion content, etc.
ANNOUNCEMENTS:
Asylum cleanup next Saturday 9 am!

Epiphanies of the Everyday

THE SCENE: On the warm side, but low humidity! About 85 degrees, no wind.
F3 WELCOME & DISCLAIMER

Check
WARM-O-RAMA:

-SSH (4-ct, IC)

– 10 Windmills (4-ct, IC)

– 20 Moroccan Night Clubs (4-ct, IC)

– 10 Steve Earls (4-ct, IC)

– 10 Cherry Pickers (4-ct, IC)

– Little of this and that

THA-THANG:

MOSEY to the mulched path south of the AO, to the corner where it turns to join the main path.

JINXY’S FOUR AND A QUARTER.  Start at turn, run down to main path and do 25 reps of an exercise, return to starting position.  R&R 4 times, totaling 100 of the exercise.

  • Round 1: Carolina Dry Docks
  • Round 2: LBCs (single count)
  • Round 3: Lunges (single count)

MOSEY to Bottom of Everest.

Three points of contact w/ pain stations: 1. BASE, 2. BASE OF SUMMIT, 3. TOP OF SUMMIT

Do 20 reps of three exercises at each location.  Run down to bottom and do 20 LBCs/20 flutter kicks until 6 arrives. Stay at top after Round 3.

Three rounds:

Round 1: Seal Claps, Overhead Claps, Grady Corns

Round 2: American Hammers, LBCs, Box Cutters

Round 3: Merkins, Shoulder Taps, Plank Jacks—Ran out of time, so just ran to base of summit did 25x each, and ran back up.

MOSEY TO AO.

MARY:
A lil’ bit of stretching.
COUNT-OFF & NAME-O-RAMA
14 Strong! (Twitch not tagged, 2.0 of Caveman)

CIRCLE OF TRUST/BOM:

I studied a bit of art history when I was in college, and ever since then I’ve had an appreciation for painting, especially from the Renaissance period until the 20th century.  One artist that I’ve always appreciated is Jan Vermeer, who was a Dutch artist active in the 17th century.  He is best known for his paintings of scenes that are quiet and still (i.e., “genre” paintings).  Two of his most famous works are Girl With a Pearl Earring— which shows a woman with her head turned part way towards the viewer, a blue towel on her head and a large pearl earring dangling from her left ear—and The Milkmaid, which depicts a woman, pouring milk into a bowl as light streams through the window.  There were other artists of his time that were more technically proficient, who painted more exciting scenes (Biblical scenes, historical battles, profiles of the rich or powerful!!), who used bolder colors and more elaborate compositions.  But the effect that Vermeer’s paintings have is sublime.  Such quiet and still scenes are rendered into beautiful depictions of everyday life.  In The Milkmaid, for instance, the room the scene takes place in is very plain, as is the woman, the earthenware vessels, and the clothing.  And yet there is such a sense of peace, of airiness, even of loneliness as this woman goes about her chore alone and in silence.  And the objects in the room look so real, you feel like you can almost taste the milk, and feel the dry crust of the bread.  The end result is more than a sum of its parts, and the beauty of the painting when you take a few moments to appreciate it is incredible.  The beauty of the simple.  Vermeer was a master taking these little, mundane moments and turning them into Epiphanies of the Everyday.

I can’t help thinking about the analogy of how God works in our daily lives.  Although I believe miracles can and do happen, the beauty and love of God is often much more subtle.  The kindness of a stranger, the perfect sunset over our AO as we enjoy a Board meeting, the phone call or text from a friend during a time of loneliness or hardship.

We’re often so busy that we’re oblivious to the little moments, the small windows of our Heavenly Father’s beauty and kindness and love that is hiding in plain sight.  Take a moment this week to pause and appreciate an Everyday Epiphany that our Lord and Father provides for us.  Just take a moment, breathe, and be grateful.  And even better, take the opportunity to BE that Epiphany for someone else.  Perform a random act of kindness to a stranger, reach out to a friend, family member, or F3 brother that you haven’t heard from in a while, share your gift of music, humor, or good nature with someone who may not be expecting it.

MOLESKIN:

ANNOUNCEMENTS:
Sign up for the Volunteer work day at Asylum a week from this Saturday, 9 am – ??.  Send Me shirts still on sale!