F3 Knoxville

FTWS

Asylum AM

F3 Q: 7.5.22

Asylum PM

5:45-6:30

“FTWS” = Five Things With Steam

[ The Scene ]

  • 90s
  • Hot
  • Steamy

[ 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 belief
    • 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?

[ Warm o Rama ]

  • SSH (10×4)
    • Run down to the tree and back
  • Merkins (10×4)
    • Run down to the tree and back
  • Lunges (10×4)
    • Run down to the tree and back
  • Gas Pedals (10×4)
    • Run down to the tree and back
  • Imperial Walkers (10×4)
    • Run down to the tree and back

[ The Thang ]

— 5 Things, 5 Places —

(Mosey to the top of theColiseum)

[1] 5 Things, Part 1

  • Do one of the 5 things (one at a time) and then run up the space needle and back
  • Rinse and repeat until you complete all 5
  • 5 reps, everything on a 4 count
  • Recover at the rope when done

(Mosey to the tree to the left (towards Haslam Rock)

[2] 5 Things, Part 2

  • Do one of the 5 things, (one at a time) then run to the wall and do another of the 5 things
  • Ping pong style
  • 10 reps, everything on a 4 count
  • Recover at the tree when done

(Mosey to the corner of the road across from Haslam Rock)

[3] 5 Things, Part 3

  • Do one of the 5 things (one at a time), then run down to the large tree down there and do the same thing #2ForTuesday
  • Run back up to this tree and rinse and repeat with the next exercise of the 5 things
  • 15 reps, everything on a 1 count
  • Recover at this tree

(Mosey back up to the top of the coliseum)

[4] 5 Things, Part 4

  • Do 10 reps of one the 5 things (one at a time), then run down to the stairs and do the other 10 reps
  • Run back up here and pick back up with the next exercise
  • 20 reps total, all on a 1 count
  • Recover up here when you’re done

(Mosey to the AO)

[5] 5 Things, Part 5

  • Execute one of the 5 things at each cone
  • 25 reps, all on a 1 count
  • When you finish the last cone, mosey back to the AO

[ Mary ]

SWS — Stretching With Steam

[ COT ]

  • # off — 15
  • Name o Rama
  • FNGs — 0
  • BOM — 5 Things, 15 Minutes, 5 Months
  • 3 points
  • Last Tuesday I shared some of the things I’ve struggled with so far this year.
  • Today during the workout we did the same 5 things over and over, and just increased the intensity a little.

Here’s point #1 — pick 5 things you’ve done over and over so far this year, and re-evaluate.

Here’s Point #2 — These are 5 things that I am going to be focusing in on for the rest of the year and would like to invite you into as well. Maybe some of these will apply to you and maybe some won’t and that’s okay, you can modify as needed.

(1) Pray

  • Go there, faster

(2) Read a chapter a day

  • Doesn’t matter what it is

(3) Write down something you learned

  • Write it down, jot it down in your notes app or on your phone

(4) Intentional silence

  • This year’s been loud so far. Not in a negative way necessarily, but in a lot going on kind of way

(5) HABITs

  • Honesty (It requires honesty)
  • Availability (Are you available?)
  • Becoming (The Becoming process)
  • Intentional (Purposeful)
  • Time (Non-renewable resource)

Here’s Point #3 — 15 minutes is about 1% of your day

  • Out of the 5, what are your core 3 for the rest of the year, that you can dedicate 1% of your day to
  • Or choose your own (5 total —> 3 daily, 2 weekly)