F3 Knoxville

Tag: Abacus

March Metric Workout – Asylum PM’d

F3 Q – 3.28.23

  • Asylum PM AO
  • 5:45pm – 6:30pm
  • Steam on Q
  • Accelerate You vs. You – March Metric Workout 

[ Warm o Rama ]

  • 3-5 minutes

[ The Thang ] 

March Metric Workout

  • Start the timer
  • All PAX perform each exercise for 1 full minute (no rest interval between sets)
  • Immediately following the 10th exercise (CMU deadlifts) (no rest), perform 5 minutes of CMU Thrusters (keep counting toward your total # of reps)
  • You will keep track of the TOTAL number of reps (cumulative) for each exercise below
  • Duration: 15 minutes
  •  Exercises
    • 1-minute of CMU OHP
    • 1-minute of CMU Goblet Squats
    • 1-minute of CMU Bent Over Rows
    • 1-minute of CMU BBS
    • 1-minute of CMU Biceps curls
    • 1-minute of CMU Lunges
    • 1-minute of Derkins (feet elevated on CMU)
    • 1-minute of CMU LBCs
    • 1-minute of CMU Triceps extension
    • 1-minute of CMU Deadlifts
    • 5-minutes of CMU Thrusters

Crispr recorded 1st Round # of reps

Rest 3 minutes.

Repeat the full routine – starting over with your rep count. Total duration: 30 minutes.

Submit BOTH scores – Round 1 reps and Round 2 reps (scored individually, not cumulatively).

Enter your times and reps on THIS FORM. 

[ Mary ]

Stretched for the last 60 seconds

[ COT ]

  • # off – 16
  • FNGs? – 0
  • Name o Rama
    • Pusher, Pluto, Rooney, Sparkler, Z-Bone, Lillydipper, Onstar, Crispr, Cheetah Boy, Steam, Flashback, Red Card, Abacus, Switchgrass, Down Under, Swimmies
  • Word

Pray for Nashville’s shooting victims. This morning at a small group I’m a part of one of the older guys said that you were going to see a lot of blame start to happen because of this weather it is gun control or stuff about the shooter, being transgender or the lack of security, and all this stuff. But really what it is, is that we live in a fallen world and its sin.

Do we need better precautions and things in place to protect our kids and be more responsible as citizens of this earth? Absolutely but we need Jesus even more. 

Check out these powerful lyrics, from the song “Never Let Go” by Seventh Day Slumber. I was listening to this on the way to the workout tonight and these lyrics hit really hard:

Even though I walk through the valley of the shadow of deathYour perfect love is casting out fearAnd even when I’m caught in the middle of the storms of this lifeI won’t turn backI know You are near
And I will fear no evilFor my God is with meAnd if my God is with meWhom then shall I fear?Whom then shall I fear?
Oh no, You never let goThrough the calm and through the stormOh no, You never let goIn every high and every lowOh no, You never let goLord, You never let go of me
And I can see a light that is coming for the heart that holds onA glorious light beyond all compareAnd there will be an end to these troublesBut until that day comesWe’ll live to know You here on the earth

Listen to “Never Let Go” on Spotify

0 Expectations

F3 Q – 3.25.23

  • Asylum Daybreak
  • 7am – 8am
  • Theme: Expectations

[ The Scene ] 

  • Rainy (stopped a little before 7am)
  • 60s

[ 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! EH’d by Voltage

[ Warm o Rama ] 

  • SSH – 10×4
  • Baby Arm Circles – 10×4 F + B
  • Windmill – 10×4
  • Rockette – 10×4
  • Twisty – 10×4

[ The Thang ] 

(1) Square Pyramid 

  • 4 corners of the parking lot 
  • 4 rounds or 4 times at each corner
  • R1: 25 reps across the board 
  • R2: 50 reps across the board 
  • R3: 75 reps across the board 
  • R4: 100 reps across the board 
  • All on a 1-count
  • Moving counter-clockwise 
  • C1 – Calf raises 
  • C2 – Chest presses
  • C3 – Squats
  • C4 – Incline merkins

— Mosey to NewPav —  Legs

  • There and back again 
  • NewPav: Squats, Lunges, Step Ups
  • 10 reps each (1-count)
  • Do all 3 Xs
  • Run a lap around the island
  • Rinse and repeat – 3 rounds total

— Mosey back to the AO — 

[ Mary ] 

(1) Down + Backs

  • Skips
  • Side-shuffle
  • Open-chest lunges

(2) SWS

[ COT ]

  • # off – 16
  • Name o Rama – Veggie, Jumbo, Pluto, Voltage, Crawdad, Q-Bert, High-Heels, Choir Boy, Swimmies, Abacus, Lillydipper, Pele, Glamper, Curveball, Steam, FNG
  • FNGs – 1 – Parcore
  • BOM

Expectations – Luke 10:38-42

I came into this week with a lot of expectations, spoken and unspoken. I would imagine that you did as well. And to be honest, it’s been a really tough week when it comes to my expectations. Expectations professionally, personally, and relationally. I think one of the best stories on expectations in the Bible comes from Luke 10:38-42, the story of Martha and Mary. I’ve included it below.

What you see in this passage of scripture is a lot of what we go through in life: missed expectations, met expectations, exceeded expectations, and how we respond to these. In this story you see three responses (based upon expectations)

  1. Martha’s response
    1. Lord don’t you care?
    2. Don’t you see me?
    3. Don’t you see all this work I’m doing to prepare for you and others?
    4. Tell her (Mary) to help me. She should be helping me! (I have expectations for her, don’t you see that?)
  2. Mary’s response
    1. Sitting at the feet of Jesus, taking in every word He said
  3. Jesus’s response
    1. I see you. I care deeply about you. I care about your expectations.
    2. I also care about Mary sitting at my feet desiring to abide in my as I abide in her.

Marha is not wrong for completing tasks, working, and preparing, and Mary is not lazy for sitting at the feet of Jesus.

Did you know you can have expectations of yourself, of others, and of Jesus. Whether you realize it or not.

A couple of questions to think about

  1. Where does this story find you right now, in your season of life?
  2. Where do you find yourself in this story?
  3. What expectations do you have of yourself, others, and Jesus?

Regardless of what your expectations are, and how you respond, Jesus wants to be invited in and wants to meet you right there – in your missed, met, or exceeded expectations.

Her sister, Mary, sat at the Lord’s feet, listening to what he taught. There is only one thing worth being concerned about. Mary has discovered it, and it will not be taken away from her.” As Jesus and the disciples continued on their way to Jerusalem, they came to a certain village where a woman named Martha welcomed him into her home. But Martha was distracted by the big dinner she was preparing. She came to Jesus and said, “Lord, doesn’t it seem unfair to you that my sister just sits here while I do all the work? Tell her to come and help me.” But the Lord said to her, “My dear Martha, you are worried and upset over all these details!

  • Luke 10:38-42 https://my.bible.com/bible/116/LUK.10.38-42

Practices Makes Progress

Asylum PM Q

  • 3.9.3
  • 5:45pm – 6:30pm
  • Meeting up top 
  • Steam on Q

[ The Scene ] 

  • March/September Metric Workout Prep workout (11 Xs)

[ 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?

[ Warm o Rama ] 

  • SSH: 25×4
  • Imperial Walker: 10×4
  • Apollo Slowno (Apollo Ono, but slow): 10×4
  • Zombies: 10×4
  • Moroccan Night Clubs (hands out and switch palms up and down): 10×4

[ The Thang ] 

Only doing the 11 Xs in the metric workout (all with your CMU, ruck plate, etc)

  • Overhead press 
  • Goblet squats 
  • Bent over rows 
  • BBS
  • Curls 
  • Lunges 
  • Derkins
  • LBCs
  • Tricep extensions 
  • Deadlifts 
  • Thrusters 

Locations (Bring CMUs, etc)

(1) Rock Pile at the top of Pickett’s Charge 

1st 5 Xs

  • Overhead press 
  • Goblet squat 
  • Bent over rows 
  • BBS
  • Curls 
  • 25s (1 count)
  • Execute 25 reps of the X
  • Run to the neighboring rock pile with your CMU/rock, etc
  • Do the same X – 25 reps 
  • Rinse and repeat this process for all 5 Xs

Mosey to location #2 

(2) Wall below the Coliseum 

2nd 5 Xs 

  • Lunges 
  • Derkins 
  • LBCs
  • Tricep extensions 
  • Deadlifts 
  • 25s (1 count)
  • Execute 25 reps of the X
  • Take a lap (no CMU/rock/etc)
  • Rinse and repeat for all 5 Xs

Mosey back to the AO for thrusters + Mary

[ Mary – FP ] 

  • 10 CMU thrusters
  • Core 4 
    • LBC: 10×4
    • American Hammer: 10×4
    • In + Outs: 10×4
    • Alabama Hello Dollys: 10×4

[ COT ]

  • # off – 15
  • Name o Rama 
  • FNGs – 0
  • Word

“Practice makes progress, not perfection.”

“The comeback is always stronger and more redemptive than the setback.”

I think these two things tie in very well to this metric workouts that we are completing together this year. If you come out here wanting to crush it and have a perfect workout every single time you’ll be disappointed. If you come out here and want to get 1% better and engage in progressive, incremental growth, your ROI will increase tenfold. 

Suicide Hill

THE SCENE: Sunny, warm evening around 75 F. Especially warm for February.

F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH, Slow Windmills, Imperial Walkers, Rockettes, Baby Arm circles, & Cherry Pickers.

THA-THANG:

5 stations were evenly (or not so evenly) placed along the hill at Lakeshore. Each station contained a sheet with 2 exercises on it, one for going over the hill and the other for coming back. Starting at the bottom by the stop sign, the PAX was instructed to run up 2 stations and back one and perform the “Going” exercise 10 times. Then run 2 more stations and back one, perform the Going exercise 10 times. At the 5th station, perform both exercises (Going & Back) and then do the same thing (up 2, back 1) on the way back, except perform the “Back” exercises. Once the PAX reaches the 1st station, rinse and repeat but perform 15 of each exercise, 3rd round 20 of each. Exercises were as follows:

  1. Going – Merkins, Back – American Hammers
  2. Going – Monkey Humpers, Back – TIE Fighters
  3. Going – Box Cutters, Back – Shoulder Taps
  4. Going – Carolina Dry Docks, Back – Hello Dollys
  5. Going – Big Boy Situps, Back – Squats

(After 1st Round, I called an audible and just had us run to the next station instead of up 2 and back 1)

MARY: 

Circled up and finished with LBCs, Ring of Fire, and 5 Burpees

COUNT-OFF & NAME-O-RAMA – 17 HIMs

CIRCLE OF TRUST/BOM:
God is Love. Love conquers hate. I know that because I know in myself that love feels better than hate. Where there is love, there is hope and peace. Finished BOM with playing of Amazing Grace on trombone.

Facing Your Fears

THE SCENE: Gorgeous! Mild (almost warm) 78 degrees, outstanding sunset
F3 WELCOME & DISCLAIMER

Check
WARM-O-RAMA:

-25 Side Straddle Hops (4-ct), in cadence

– 10 Cherry Pickers (4-ct), in cadence

– 10 Imperial Walkers (4-ct), in Cadence

– 10 LBACs backwards and forwards (4-ct)  (in cadence)

-10 plank jacks (4-ct)  (in cadence)

  • Misc. stretching

THA-THANG:

MOSEY to bottom of Pickett’s Charge:

  • 5/10/15s up 3 of the small hills
    • PARTNER 1 moseys up to the top of the hill, does 5x of both exercises, then hands off to PARTNER 2, who is slow moseying in the bullpen (flat part). R&R with 10x, then 15x. If you finish early, start over until 6 is done.
      • ROUND 1: MERKINS AND PLANK JACKS (2-ct) /BEAR CRAWL
      • ROUND 2: BBS AND AMERICAN HAMMERS (2-ct) / BERNIE
      • ROUND 3: SSH AND IRON MIKES (both 2-ct) / RUN

MOSEY to Small Parking Lot next to Coliseum:

  • 25’s:
    • Run around loop. At bottom and midpoint do 5/20, 10/15, 15/10, 20/5 reps of:
      • Shoulder taps (2-ct) / Flutter Kicks (2 ct)

MOSEY to Haslem’s rock, 20 American Hammers (4-ct, IC)

MOSEY To AO

MARY:
We did a Welsh Dragon contest to see who could go farthest without stopping.  Of course it was Doubtfire…
COUNT-OFF & NAME-O-RAMA
21!
CIRCLE OF TRUST/BOM:

Today I want to talk a little bit about the pilot Neal V. Loving. 

  • Loving was born in 1916
  • Was passionate about being a military pilot from a young age but had to switch his focus to aeronautical engineering upon discovering that the Army Air Corps did not accept Black aviators (the US AIR FORCE wasn’t established until 1947- TRIVIA QUESTION!).
  • He helped found an all-black squadron of the Civil Air Patrol, a volunteer training program for young pilots. This led to a horrific crash while flying for the patrol and left him a double amputee. When the doctors removed his second leg, they estimated a 50-50 chance of survival. He did survive, and was fit for protheses.  He recalled being asked by the prosthesis fitter what size shoe he would like to have with his new legs.  What a question!

 He was made an offer to visit a local municipal airport.  He was hesitant, but ultimately agreed, and when he got there he felt his passion for flying returning, and was given the opportunity to climb into the cockpit again.  While on his first flight back, as he says, “I entered a 180-degree turn followed by a stall entry and spin, the same sequence of events that led to my accident. The ground rushed toward me, spinning in a familiar blur of green and brown. I recovered quickly and returned to level flight. My co-pilot leaned forward and patted me on the back. I smiled in return, happy in the realization that the fears or emotional scars that might destroy my love of flying had not materialized.”

 

After returning to the cockpit, Loving continued his love of aviation by:

– launching his own flight school

– building experimental rading planes. One of Loving’s airplane designs is on display at Smithsonian’s National Air and Space Museum.

– Earning a degree in aeronautical engineering  

– Conducting research for the Air Force, retiring in 1982 and

– publishing his memoir in 1994. He died in 1998 at age 83.

 What fears do you have that are keeping you from pursuing your goals?

MOLESKIN:
Perfect weather, and a big welcome to FNG Z-Bone!
ANNOUNCEMENTS:
Saturday AM triple Q this Saturday!