F3 Knoxville

Tag: Backdraft

F3 Q101 and GROW SCHOOL: MAKING AN IMPACT

THE SCENE:  A balmy and crisp 37.
F3 WELCOME & DISCLAIMER(Explained Importance of Qing, common anxieties and tips on how to overcome them, discussed mistakes Q has made and the importance of making adjustments ) Free, Voluntary, Q not a professional, here at own risk, know limitations – modify if needed.

WARM-O-RAMA: (Explained Calling Exercises and Cadence) SSH (IC)x20, Imperial Walkers (IC)x15, Tempo Squats (IC)x15, Tempo Merkins (IC)x10, Mountain Climbers (IC)x15, Flutter Kicks (IC)x25, 8ct Body Builders (IC)x7.

THA-THANG: Mosey to lower parking lot…..

4 Corners: (40,30,20,10) of Merkins, then Squats.  Mosey to Playground parking lot:

Quarter Pounder (4 cones separated by comfortable distance, Cone 1-25 Merkins, Cone 2-50 Squats, Cone 3-75 Mountain Climbers, Cone 4-100 SSH). Run back to start after each completed cone.  Mosey to bathroom parking lot….

Totem Pole: 10 Burpees, 9 OHC, 8 Merkins, 7 Mountain Climbers, 6 Squat Jumps, 5 8ct Body Builders, 4 Diamond Merkins, 3 Calve Raises, 2 SSH, 1 Good Morning – Perform all exercises then run to other side of lot and back, knocking off the top exercise each round. Mosey to Dragon’s Tail……

1 Burpee at each light pole as we mosey up the hill back to shovel flag.

MARY:
Dealer’s Choice: Had a few of the PAX who have not Q’d yet call the exercises and cadence. They did awesome!

COUNT-OFF & NAME-O-RAMA
37 Strong to include FNG “Twilight.”


CIRCLE OF TRUST/BOM:
Talked about two actions/traits that helped early Christians overtake the Roman Empire against insurmountable odds:
1) Love – they demonstrated a type of love that had never been seen before in Roman society. They loved sacrificially. They loved the unloveable. It was strange and did not make sense to the largely unbelieving Roman populous. Unbelievers took notice and were attracted to it, adding to the numbers of believers.
2) Generosity – They gave sacrificially to the poor and outcast with joy in their hearts, people who were marginalized by Roman society. Again, unbelievers noticed, were amazed, and added to the Christian population.

How can you cultivate this type of Love and Generosity in your own life?

When we all go home today, you will be surrounded by a different “PAX”: your wife, your kids, your friends, coworkers, etc. Step up and be their “Q”, leading virtuously. Let what we learned out here today transition and have an impact in our daily lives outside of F3. That’s what F3 is about!
MOLESKIN:
There was a lot of discussion and “teaching” by the Q.  I hope the men that showed benefited from my efforts.  It was a blessing to lead today.  Grow School afterwards was awesome: Abscess talked leadership and more Q101 while Steam showed his tech skills and showed everyone how to post a BB, add FNGs, etc.
ANNOUNCEMENTS:
Dog Pound Pull-Up Bar Install immediately after.

Sweet, Steamy 16

THE SCENE:

Colder than a polar bear’s toe-nail in the middle of winter in Antarctica – BUT GOOD TO BE ALIVE

F3 WELCOME & DISCLAIMER

  • Welcome to F3: Fitness/Fellowship/Faith
  • Name is Steam and I’m honored to be your QIC this morning
  • Couple things before we begin:
    • Not a pro
    • You’re here on your own volition – you made a choice to be here this morning: make it count!
    • If you need to modify anything we do this morning feel free to do so but push yourself and those around you. They deserve it and so do you.
  • I will have my phone, water, CPR and a med kit inside my ruck just so everyone is aware as well. If you got keys/wallet/whatever go ahead and throw em in there


WARM-O-RAMA:

 

  • SSHs: 12×4 IC
  • Rockette: 12×4 IC
  • Windmill: 12×4 IC 

  • Baby Arm Circles: 6×4 F & 6×4 B
  • Mountain Climbers: 12×4 IC
  • Army Standard Merkins (shoutout to Soot): 12×4 IC

THA-THANG:

 

(Mosey to new small track)

  1. The 50 Cent
  • Battle Buddy up
  • Execute 10 BB sit-ups (only 1 BB)
    • Take a lap together
  • Execute 10 BB sit-ups (other BB)
    • Take a lap
  • Rinse & Repeat until each BB has completed 50 total BB sit-ups
    • As a team y’all will switch who is executing the BB sit-ups before the lap = 10 laps total as a team

(15 count)

(Q calls on the 2 FNGs to share a fun fact about themselves as PAX are catching their breath)

(mosey to closer side of the small bridge over WFP water)

  1. 27s
    • Battle buddy up
    • 1 side of the water/abyss: merkins (1 count)
    • Roundabout (other side): lunge (1 count)
    • Start with 26 merkins here :: 1 lunge there

(Q reminds PAX that it’s okay if the plan doesn’t go exactly as planned – push hard for 10 minutes and see where we are together)

  • PAX gets down to 20 merkins together and CRUSHES 10 minutes of 27s

(PAX mosey up the stairs towards the big ball and then back down facing the greenspace)

  • 2 columns
  • BB American Indian Run back to the AO
    • BB team in the back sprints up and recovers to the front
  • A Big Ball Classic: Cadence Call on the mosey back home aka Call & Repeat
    • “F3”
    • “Good for You”
    • “Good for Me”
    • HOOAH”
    • “HA-HA”
    • “HOOAH”
    • HA-HA”
    • “1 2 3”
    • “I love F3”
    • “4 5 6”
    • “Picking Up Sticks”
    • ” 7 and 8″
    • “F3 is great”
    • “9 and 10”
    • “Let’s do it all again”
    • “HOOAH”
    • “HA-HA”

MARY:

 

(PAX circle back up in the AO with 60 seconds left in the game)

  • SSH: 20 x 4 IC

COUNT-OFF & NAME-O-RAMA

14 PAX – 2 FNGs

PAX: G-6, 8 Seconds, Clark, Swanson, Backdraft, Post Man, Half-Calf, Abort, Amazon, Dovetail, Bubblewrap, Reverb, Walrus, Steam

FNGs: Juice Box and Waco

CIRCLE OF TRUST/BOM:

 

[ The Process of Pruning ]

MOLESKIN:

 

  • John 15:1-2 = “I am the true vine and my father is the vinedresser. Every branch in me that does not bear fruit he takes away, and every branch that does bear fruit he prunes, that it may bear more fruit.”
  • Definition = “to trim by cutting away dead or overgrown branches or stems, especially to increase fruitfulness and growth”
  • Wikipedia: The practice entails targeted removal of diseased, damaged, dead, non-productive, structurally unsound, or otherwise unwanted tissue from crop and landscape plants
  • This is not an easy process or even a fun process for the tree I’m sure.
  • Thinking about the process of pruning, think about this: The pruner cares too much/loves too much to let their tree/shrub be covered with structurally unsound or diseased/damaged limbs. The Father loves us so much – that He would lead us into the fire and walk with us through it as He continually prunes us and refines us as High Impact Men for HIS glory.

Keep the Faith & Fight the Good Fight men!