F3 Knoxville

Tag: 3 Rivers

Fat Amy strikes again

THE SCENE: Humid
F3 WELCOME & DISCLAIMER

yup
WARM-O-RAMA:
Plank, tempo merkins , plank, tempo merkins

squats IC, imperial walkers IC, Imperial squat walkers IC, body builders x5, lion kings x 5
THA-THANG:
Fat Amy WOD

50 Bench squats

10 body builders

40 big boys

10 body builders

Lunge to cone(60 yards), run small loop

10 body builders

20 lion kings

10 body builders

Bear crawl to cone(60yds), run loop

10 body builders

20 lion kings

10 body builders

Lunge to cone(60yds), run Loop back

10 body builders

40 big boys

10 body builders

50 squats.

MARY:
Captain Thor , we went to 10:40

cash out with ATMs!
COUNT-OFF & NAME-O-RAMA
22 pax including FNG upstate and 2.0s nightmare abs coconut
CIRCLE OF TRUST/BOM:
HIM, what is a HIM. We all know it’s a High Impact Man but a few things it takes to be such. HIM also means that we should be H.umble in how we act around others. We should be I.ntentional in everything we do and lastly we need to be M.entally tough. Put those together and we can be HIgh Impact men in our community . This is something that Detention talked about a couple years ago and it’s stuck with me ever since and want to keep sharing it with the pax.
MOLESKIN:
Insert any personal comments, notes, devotion content, etc.
ANNOUNCEMENTS:
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.

Bombshelter Q101/GrowSchool

THE SCENE: Clear – sunny – the quiet before the storm

  • Ruckers step off around 6am
  • Abscess & Steam put the finishing planning touches on their Q101

F3 WELCOME & DISCLAIMER – Q101 Style

  • *Steam kicks off at 7am on the dot*
  • (1) Welcome to F3: Fitness – Fellowship – Faith
  • (2) My name is Steam and I am honored to be one of your 2 Qs this morning. Alongside with Abscess we have a great morning coming your way
  • (3) A couple things before we begin:
    • I’m not a professional
    • You’re here on your own volition
    • I don’t know any injuries you may or may not have, so if you need to modify anything we do this morning – feel free to do so – but push yourself and the men around you. They deserve it and so do you.

^^^Let’s break this down some more^^^

  • F3 starts on time – every time
    • The men you’re leading deserve to have their time respected – so do you as the Q
    • So whether it’s 0530 or 0700 – start on time
    • Give a timeframe warning 5 minutes out, 2 minutes out, 1 minute out, etc – so the men can get ready to roll
  • What is this? Why are we here? –> “Welcome to F3: Fitness/Fellowship/Faith
    • Whether you’re a seasoned F3 guy or a FNG it’s important for the Q to introduce what this is and why you are here.
    • Welcome the men – it’s early (weekdays more than Saturdays) – so welcome the men to F3 – lay out those 3 Fs as well. This is an important way to remind the men that they’re about to take part in F3.
    • This is important for FNGs as well – they don’t know what they don’t know.
    • Great segway – check to see if you have any FNGs in your midst. Why?
      • Because it’s crucial for you as the Q to know who your new guys are so you can have situational awareness as you lead AND for the F3 guys to know who the FNGs are in their midst so they can support them (think of your first time at F3)
  • Disclaimer
    • We MUST have vocalized the disclaimer – thus releasing you (the Q) from being legally responsible for the next 45 minutes or 60 minutes. Why?
      • Because unless you just really intimately know every single one of the men that showed up to F3 – you probably don’t know any injuries they may or may not have.
    • (1) I’m not a professional (even if you are a “professional” – there ain’t no F3 professionals (up for debate….)
      • You as the Q are not being paid to be there and the men are not paying to be there
      • This speaks to the volunteer leadership F3 pushes – no certifications are necessary to lead F3.
    • (2) You’re here on your own volition
      • No one is forcing you to be here or stay here. What this is really saying is that you made a conscious choice to be here this morning. THIS MEANS SOMETHING. If they made a conscious choice to wake up early and come to F3 this morning – they deserve to be led – and expect to be led.
    • (3) Modify as you need
      • There are no DS’s or DI’s at F3. There’s no clipboards and someone breathing down your back watching every single rep.
      • When the Q says this, he is reminding the men that are under his command for the next 45 minutes or 60 minutes that they are free to go as hard as they want – but will receive no judgement for the work that they do. If you can do 10 merkins – awesome – do 10 merkins. If you can do 100 merkins – awesome – do 100 merkins.
      • When I Q (Steam) – my verbiage is “I don’t know any injuries you may or may not have – so if you need to modify anything we do this morning feel free to do so – but push yourself and the men around you – they deserve it and so do you. ”
        • I’m setting the tone with this message as the Q
        • No one will judge you if you can’t do every rep BUT there is an expectation to push yourself and the HIM around you.
      • Reminder: No man left behind – No man left the same
  • Intro
    • If you want to have an introductory/motivational word to share with the men briefly before you step off – this is a great way to set the tone for the morning.
      • “The name of the game is one foot in front of the other”
      • “You’re here for a reason and so are they – make it count”
      • “Carry the fight and keep it there for 60 minutes. That’s what we’re gonna do this morning.”


WARM-O-RAMA:

[ KISS = Keep It Simple Sir ]

[ How to Count: https://f3nation.com/2012/02/22/f3-tv-how-to-count/ ]

  • Side-Straddle Hop (SSH): 10 reps, on a 4 count, in cadence –> 10×4 IC
    • See “How to Count” above
  • Rockette: 10×4 IC
  • Merkin: 10×4 IC
  • Squat: 10×4 IC

*Before you step off on a mosey – post-Warm-O-Rama*

  • Make sure there is at least 1 phone within the PAX
  • Depending on the AO – the Q will carry a ruck or backpack for keys/wallets/phones/etc

THA-THANG:

(Mosey over to pull-up bars)

Steam introduced the first evolution/workout below. After done explaining – asked “Questions, comments, concerns?” Why? –> As the Q – it’s important that when you’re leading the workout you planned and are responsible for leading and executing – the men understand what they’re supposed to do and what they’re doing.

(1) 20s

  • 5 Burpees

(Mosey to Pavilion)

  • 5 box jumps

(Mosey to playground)

  • 5 incline merkins

(Mosey straight across the grass to the path – line from tree)

  • 5 Imperial squat walkers (4 count)

(Mosey back to pull-up bars) 

  • Rinse & Repeat — add is 5 reps each evolution until you finish with 20 reps
  • Done? Circle back and finish with someone else

— Transition to 2nd Q (Abscess) —

Start at Pavilion

  • First station: Jump Squat Blow Out- 10 JS hold squat for 10 sec, 9 JS hold 10 sec, 8 JS hold 10, 7,6….
  • Second Station: Bear crawl 360
  • Third: Circle Burp w CMU/Babies
  • Fourth: Bo Knows- Battle Buddy exercise- wall sits while BB does high knees
  • Fifth: Pommel horse
  • Sixth: Bear Blocks

MARY:

  • Angle Grinders(touch knee then merkin)
  • Around the Clock
  • AL ass kickers
  • City Scissors, alphabet (1-4 45° 5-8 parallel)

COUNT-OFF & NAME-O-RAMA

  • # off
  • Name o Rama
  • FNGs?

CIRCLE OF TRUST/BOM: Abscess

Romans 8:28 – “And we know that for those who love God all things work together for good, for those who are called according to his purpose.”

  • Don’t get bogged down in everything going on

Post-Q101/GrowSchool

  • Moses brought coffee and protein bars/Steam brought water and powerades
  • Gather under the Bombshelter Pavilion
  • (1) Q101 Breakdown – Abscess
    • https://f3nation.com/a-guide-to-your-first-q/
    • Went over the Q101 structure and the “Why” of what we do when we Q
    • Check out the link above for Q tips and tricks
  • (2) GrowSchool – Steam
    • Being a Q and HIM inside and outside F3
      • (1) You have been called and equipped to lead
      • As high impact men, we are called to lead.
      • Why? Because men will always be called upon first.
        • Example: God called Adam into a leadership role from the moment he existed – tending to the garden and naming the animals. Likewise, as a leader, Adam was also responsible for who he was charged with leading – Eve. After Adam and Eve ate the forbidden fruit, who did God call? Adam and Eve? No, just Adam. He called Adam first. God will always call “Adam” first.
      • (2) The Huddle
        • I want to challenge us to start looking at F3 as The Leadership Huddle
        • Think about a huddle before every game or even in the middle of a game
          • The huddle is designed to pump the players up and remind them of why they’re here and remind them of why they’re in the game.
          • When you Q/lead at F3 – you are leading the men in the huddle for 45 minutes or 60 minutes – reminding them why they’re here and why they’re in the game. This happens with all 3 Fs.
        • The game? That’s what happens when we leave F3 and the COT. The real game is when we step into our roles as husbands, fathers, sons, co-workers, managers, High Impact Men – outside of F3.

Getting educated

THE SCENE: 60
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

  • 2 Body Builders
  • 3 Inside Out Merkins
  • 5 Bobby Hurleys
  • 5 Box Cutters
  • 10 Bicycles

THA-THANG:
Run on over to the Educator (~0.5mi)

2 Burpees at the bottom of the hill, bernie up, complete the exercises at the 5 cones before running back down the path and repeating. Each round you must increase your burpees at the bottom by 2 reps.

Exercises are:

  • 5 Body Builders
  • 10 Inside Out Merkins
  • 15 Bobby Hurleys
  • 20 Box Cutters
  • 25 Bicycles

MARY:
20 BBS and a 6 inch leg hold for 40 seconds to finish it off.
COUNT-OFF & NAME-O-RAMA
16 Men getting it done
CIRCLE OF TRUST/BOM:
But he said to me, “My grace is sufficient for you, for my power is made perfect in weakness.” Therefore I will boast all the more gladly about my weaknesses, so that Christ’s power may rest on me.

MOLESKIN:
FNG – Round-a-bout!
ANNOUNCEMENTS:
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.

20:1 Fun

THE SCENE: Upper 50s. Kinda chilly actually.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

SSH x 20

HR Merkin x 5

Low Peter Parker x 5

Iron Mike x 5

Run down to the troll bridge and do 2 Burpees

THA-THANG:

20-1 Circuit

HR Merkin

Low Peter Parker each leg

Iron Mike each leg

Run to troll bridge and do 2 Burpees after each set of exercises

MARY:

LBCs for time

COUNT-OFF & NAME-O-RAMA
17 bros
CIRCLE OF TRUST/BOM:

Rules to teach your son

  1. Never shake a man’s hand sitting down.
  2. Don’t enter a pool by the stairs.
  3. The man at the BBQ Grill is the closest thing to a king.
  4. In a negotiation, never make the first offer.
  5. Request the late check-out.
  6. When entrusted with a secret, keep it.
  7. Hold your heroes to a higher standard.
  8. Return a borrowed car with a full tank of gas.
  9. Play with passion or don’t play at all…
  10. When shaking hands, grip firmly and look them in the eye.
  11. Don’t let a wishbone grow where a backbone should be.
  12. If you need music on the beach, you’re missing the point.
  13. Carrytwo handkerchiefs. The one in your back pocket is for you. The one in your breast pocket is for her.
  14. You marry the girl, you marry her family.
  15. Be like a duck. Remain calm on the surface and paddle like crazy underneath.
  16. Experience the serenity of traveling alone.
  17. Never be afraid to ask out the best looking girl in the room.
  18. Never turn down a breath mint.
  19. A sport coat is worth 1000 words.
  20. Try writing your own eulogy. Never stop revising.
  21. Thank a veteran. Then make it up to him.
  22. Eat lunch with the new kid.
  23. After writing an angry email, read it carefully. Then delete it.
  24. Ask your mom to play. She won’t let you win.
  25. Manners maketh the man.
  26. Give credit. Take the blame.
  27. Stand up to Bullies. Protect those bullied.
  28. Write down your dreams.
  29. Take time to snuggle your pets, they love you so much and are always happy to see you.
  30. Be confident and humble at the same time.
  31. If ever in doubt, remember whose son you are and REFUSE to just be ordinary!
  32. In all things, give glory to God

MOLESKIN:
ANNOUNCEMENTS:

Lamar

THE SCENE: 74 degrees F, 82% humidity, partly cloudy skies.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH, Overhead/Out Front Claps, Imperial Squat Walkers, Plank Walk Outs

THA-THANG:

Meander mosey to Waxjob Hill

AMRAP:  8 Minutes Each Round/1 Minute rest

Round 1:  10 reps 3,4,5,6 Body Builder – Run Up Hill – 10 reps 1,2,7,8 Body Builder

Round 2:  10 reps 4 count Shoulder Taps – Bear Crawl Hill – 10 reps WWII Sit Ups

Round 3:  10 reps Carolina Dry Docks – Bernie Up Hill – 10 reps 4 Count Flutter Kicks

Mosey back to the Grinder

Round 4:  10 reps/leg Step Ups – Skip 40 yards – 10 reps Merkins

MARY:
Box Cutters, Windshield Wipers, LBCs

COUNT-OFF & NAME-O-RAMA
Total of 21 including two young sons (Coconut and Nightmare) of 3 Rivers and FNG Palmetto (Darren Macy)
CIRCLE OF TRUST/BOM:
There was a lot of turbulence in the 1960’s.  They were marked by assassinations, a nuclear war threat, the Vietnam War, war protests, racial tensions, and a growing drug culture. I entered high school in 1966 into a newly expanded, air conditioned building in a small town 45 miles southeast of Houston, TX.  Lamar Consolidated High School was being integrated with the closing of A. W. Jackson, an African-American only high school.  With a student population of almost 2,000, things went very smoothly from my teenage perspective.

We are presently in a period that has some resemblances to the 1960’s when it comes to racial tensions.  In the 50 years since my graduation from high school, there have been far too many incidences that remind me of the deep rooted inequality and prejudices that still exist in our country.  Each time these incidences occur and at various other times I pull out a small clip from my wallet.  It is from March of 1970 and it has been in all of the wallets I have owned over the past 50 years.  It is a short letter to the editor of Newsweek magazine. It is titled, Absurdity and Insanity:

Well, I suppose that all of those white rioters in Lamar, S.C. (NATIONAL AFFAIRS, March 16), will go home, wipe the dust off their cars, shine up their “America, Love It or Leave It” signs, watch the evening news and be disgusted with the young revolutionaries, go to church on Sunday and, when election time rolls around again, vote for George Wallace who will protect them against all of these damn dissenters.         BOB MAYHAM

Given the events around the death of George Floyd, I decided to do a little research about the Lamar SC Riots and came upon an article about some of the black students riding the buses the day two of the buses were overturned by white rioters.  The article concerned a 50th anniversary gathering of several students.  Mary Timmons was 16 years old at the time and was in one of four buses stopped.  Hers was not overturned but I can only imagine the fear she must have felt.  A quick search on Facebook and I sent her a photo of the Newsweek clip and a personal note on Facebook Messenger.  I wrote on May 28th:

Dr Timmons.   I was reading about the terrible tragedy in Minneapolis with the merciless death of George Floyd. Similar travesties happens far, far too often. Each time I pull out this little short letter to the Newsweek editor from March 1970. I have carried it in my billfold since my senior year in high school, 50 years ago.  I was sharing this clip with a Facebook friend and giving her some background about it. Today in a Google search about the Lamar Riot I came across an article with your name in it. I thought I would share it with you. Much has happened in the past 50 years. Progress has been made but the rate of change has not been fast enough. You obviously endured great pain 50 years ago. May God’s grace continue to engulf you and help you be a light to others.

It wasn’t until June 8th that I receive the following:

Thank you so much Bob.

We never know whose lives we touch as we going through. God always has a purpose beyond our imagination. What we go through is not about us, but to help strengthen others during their time. I am so happy to be a witness in this hour we are in. I never thought fifty years later we would be facing the world of change. What is so beautiful is we have the world standing with us.

I was touched by her words.  Perhaps this time around we will get it right as a society, as a country, as incredibly blessed creatures of a loving God.

MOLESKIN:
Insert any personal comments, notes, devotion content, etc.
ANNOUNCEMENTS:
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.