F3 Knoxville

Tag: Baby Boomer

Happy Trail

[ Welcome/Disclaimer ]

  • Welcome to F3: Fitness/Fellowship/Faith
  • My name is Steam and I am honored to be your Q this morning
  • A few things before we begin:
    • Contrary to popular belief I am not a professional
    • You’re here on your own volition – meaning you made a conscious decision to be here this morning. I know you had many options this morning, so thank you for choosing to fly with F3 to start your week.
    • If you need to modify any exercise we do this morning feel free to do so, but keep in mind this question when you’re thinking of modifying: “CAN I DO BETTER?” And ask the man on your left and right the same

[ Warm o Rama ]

  • Cherry-Picker: 10×4
  • Rockette: 10×4
  • Imperial Walker: 10×4
  • Windmill: 10×4
  • Baby Arm Circles: 10×4 F + 10×4 B
  • Mountain Climbers: 10×4
  • SSH: 10×4

[ The Thang ]

(Mosey to the back parking lot close to the houses by the trail)

1 — The Parking Lot Elevator

  • 5 levels of parking lot (separated by the median)
  • 5 reps of an exercise for each level, all on a 4 count
  • Choose your way up the levels
    • Bear crawl from level to level
    • 10 man-makers and run the outside
  • When you get done with a level, run back down the sides and rinse and repeat, completing every level along the way
    • 1, 1 + 2, 1 + 2 + 3, etc
  • Level 1: Merkins (5×4)
  • Level 2: Squats (10×4)
  • Level 3: Flutter Kicks (15×4)
  • Level 4: Cherry Pickers (arms) (20×4)
  • Level 5: Mountain Climbers (25×4)

(Mosey to the entrance of the trail closest to Cedar Bluff Rd.)

2 — Core 4+

  • 25 LBCs (4 count)
    • Run the trail to the exit point
  • 25 Flutter Kicks (4 count)
    • Run the trail to the entrance point)
  • 25 reverse BBS (4 count)
    • Run the trail to the exit point
  • 25 Hello Dolly’s (4 count)
    • Run the trail to the entrance point

American Indian Run back to the AO on the perimeter trail

[ Mary ]

  • 4 Corners of Stretching (Lung to each corner)
    • C1: Cherry Picker (10)
    • C2: Lunges (10)
    • C3: Cobra (10)
    • C4: Butterflies (30 seconds)

[ COT ]

  • # off
  • Name o Rama
  • FNGs
  • BOM

[ The Zelensky Leadership Model ]

Ukrainian President Volodymyr Zelensky’s response to a potential airlift from the U.S., in light of Russia invading Ukraine, has gotten a lot of attention and spotlight over the past week or so. Here was Zelensky’s response: “I need ammunition, not a ride.”

Take the politics, the names, positions, locations out of this and what do you have? You have an incredible leadership principle +  model. In this specific situation, you have a leader asking for the tools to stay in the fight, rather than taking the first chance to get out. And don’t we do the opposite of this in our lives sometimes?

If you subscribe to the Christian faith, here’s what this can sound like, at least for me sometimes:

“God if you would just airlift me out of this situation.”

“God please get me out of this.”

If you don’t, and more culturally speaking, the soundtrack of this goes something like this:

“That’s not my job/problem.”

“This is a sign that this isn’t what the universe has for me.”

—versus—

“God supply me what I need to stay in the fight.”

“God – you have me here for a reason. Please supply me with the tools to do your will.”

—Or—

“What tools do I have at my disposal to attempt to make this situation better?”

So what is the “ammunition” that helps us keep the faith + fight the good fight, even when the fight we’re in seems insurmountable? If you’re a follower of Jesus is the Bible or the word of God. So then we take this leadership principle from Zelensky and ask ourselves “Am I asking for ammunition to fight the enemy or simply looking and waiting for a way out?” 

Takeaway: The world needs more High Impact Men that are willing to stay in the fight and ask for the ammo/tools to battle, than jump ship after the first shot is fired. Because here’s what HIM do: 3 things

  • They don’t flee from the fight, they stay rooted in the darkest of night
  • They don’t look for an extraction point, they find and create rallying points
  • They don’t escape, they elevate

“Quit looking for rides out and start asking for ammunition to stay rooted where you are.”

Shamrock F3 vs. FiA Workout

  • THE SCENE: Shamrock. Weather high 30’s clear morning
    F3 WELCOME & DISCLAIMER
    WARM-O-RAMA:
  • 20 X SSH
  • 10 X Merkins
  • 15 X Forward Baby Arm Circles
  • 16 X Reverse Baby Arm Circles (apparently I lost count)
  • 10 X Tempo Squats

THA-THANG:
The workout was a Tabata Timed workout with :40 seconds of workout at :20 seconds of rest 3 sets of each exercise.  The exercises listed below were a mixture of FiA workouts “borrowed” from my wife “Rapking,” and F3 staples. I had a random list of music playing so that when a song mentions men we would do a workout from the F3 side. When the music mentions women in the song we did a FiA workout. The only exception was Aerosmiths “Dude Looks Like a Lady” this song was the wild card and you could pick any exercise to complete. Some of the songs were “Man I feel Like a Woman,” “Girls Just Wanna Have Fun,” and “Watta Man.”

F3 List

  • Merkins
  • Curls
  • Overhead Press
  • Big Boy Sit-up
  • Snow Angels
  • Tricep Press

FiA List

  • Goblet Squats
  • Freddy Mercury
  • Plank
  • Flutter Kicks
  • Calf Raises
  • Lunges

 

MARY:
10 X Little Baby Crunches
COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
The message in the workout is to not assume that a female workout is less intense or not as effective as a male workout. This message should be carried over in common life as well, and to never take for granted the importance of your partners role in a relationship. A relationship should not be dominated by one person and instead needs to be a team effort with equal input and contribution. Also today is the start of Lent for most faiths and is practiced by many. Always remember to never take the women in your life for granted and to treat them with the utmost respect just as a HIM should, but also don’t assume that the females are the weaker sex, the workout should be an indication of just how strong most women in our lives can be.

MOLESKIN:
We did say a prayer for Mermaid’s and Anchorman’s friends who are both going through major medical issues in their life. We prayed to keep them and their family strong during this very stressful time in their life.

Lunge until we Plunge

THE SCENE: 28 degrees, with a wind chill in the low 20’s
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Tempo Squats, Tempo Merkins, Cherry Pickers (Slow), laps in the parking lot, and stretch your quads.
THA-THANG:
Run to the church, and hang out at the columns (in the dry).
Perform 20 lunges, followed by a 30 second wall squat
Perform 19 lunges, followed by a 30 second wall squat
Repeat until 1 lunge, and a 30 second wall squat

Total of 210 lunges and 10 minutes of wall squats
Once we wrapped that up, we did three rounds of the following:
20 (10 Each leg) Bulgarian Split Squats, run to the construction fence, find a curb and elevate your heels on the curb and do 20 squats.  Bernie back to the start.

MARY:
We slowly moseyed back to the A/O where we each called out an ab exercise and followed it with 10 Merkins.
T-pain ( I can’t remember what Anchorman calls it) 10 merks
American Hammers and 10 merks
LBC’s and 10 merks
Oblique work (can’t remember the name) and 10 merks
Snow Angels and 10 Merks

More leg stretching
COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
I told a story about my oldest daughter and her actions.  I counseled her to be a good example, and she (in the moment) did not want to be an example for anyone.  Her little sister was acting out in the same manner, and I asked her to be a good example.  Whether we want to be or not, we are all examples.  It was in that moment that I realized the issues I had with her, were things that I had modeled poorly for her.  You never know who is watching, and how they will choose to follow.

Jesus set a great example of Love, he could have chosen violence, or sarcasm, or really anything, but he chose to model love, and we should follow that lead.

Some relative verses:

Philippians 3:17
Brothers, join in imitating me, and keep your eyes on those who walk according to the example you have in us.

1 Peter 5:3
Not domineering over those in your charge, but being examples to the flock.

1 Corinthian 15:33
Do not be deceived: “Bad company ruins good morals.”

Titus 2:7
Show yourself in all respects to be a model of good works, and in your teaching show integrity, dignity,

MOLESKIN:
Pray for travel to Miami for Anchorman.
ANNOUNCEMENTS:
No announcements today.

Jailbreak Tour #9

  • Welcome Scene: 28 degrees – brrrr dog.
  • Warmup: 
    • Windmills
    • 10 Merkins
    • SSH around parking stalls. (and reverse)
    • High Knees
    • 10 Burpees
    • Kereeokee around parking stalls.
  • Workout: Jailbreak Tour (aka the deck of pain) (installment #9)
    • Sprint (Jailbreak) in between each location and do the exercise on the newly drawn card.
    • @ The Valley of Death : Do 3 Hill to Hill Sprints
    • @ Football Field Entrance: Do 20 Wear Wolves
    • @ Pull Up bars: Do 20 pull ups
    • @ AO Home Base: Do 2 Bear Crawl parking log lengths.
    • @ Soccer Field: Do 1 length accross crab walk
    • @ Football Field: Do 2 Lengths of Bernie
    • @ Fox Lonas First Entrance: Do 20 Smurf Jacks
    • @ Church Pillars: Do 10 Handstand pushups
    • @ All Saints Main Sign (corner of Cedar Bluff and Fox Lonas) : Do 20 Monkey Humpers (4 ct) – butt facing traffic
  • Wrap Up with Word
    • No much to say other than a cry of the heart. Lord please bless the work of our hands today. Help us to do something that grows and prospers and is eternally fruitful.  Help us with doing good for you and doing something that lasts.  Ours days are numbered, this we know. So please help us to be fruitful in our hearts and souls.  Please help us to bare eternal fruit!

10:30 Next Level

  • Welcome: Fitness – Fellowship & Faith (Bootcamp)
  • When: 5:30am , 28 degrees, chill dog.
  • Where: Shamrock – Catholic High School
  • Why: To encourage, focus, sharpen each other.
  • Who: 5 High Impact Men plus a Dog
  • What:
    • 10 Burpees
    • 30 Core reps of rotating H.I.M choice.
    • Run 250 yards.
    • Repeat above three things.
    • We did about 2.5 miles of running around the campus’s of Catholic High School and Cedar Bluff Elementary.  We did 11 stations. So 110 burpees plus 30 reps of (Big boy setups, Flutter Kicks (4 ct), Scissor Kicks 4ct, Little Baby Crunches 4ct, Superman’s, Side crunches, Freddie Mercuries, Pickle Pointers, Pickle Pounders)
  • Wrap Up:
    • What’s your next level for 2022? Men called out requests for more fellowship, more f3 attendance, more scripture, being in the word more, more prayer.  I too feel these desires to step it up to the next level.  I’ll be attempting to start a website that will challenge us to another level of fitness.   Lord willing, I’m also going to be starting a simple accountability group combined with some scripture memory.  Hopefully all three of these things will help gently nudge us to the Next level in all three F’s (Fitness Fellowship and Faith).  What’s your next level?  Bring it!!!