F3 Knoxville

The Truth

THE SCENE: a lovely mid 30s morning at the Project.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

11 Projectivator, 15 Mountain climbers, 10 tempo merkins, 15 Moroccan night club, 10 Imperial walkers, 10 tempo squats, 5 cherry pickers
THA-THANG:
Mosey to the Friendship bell to begin February ‘s prescribed metric workout.

  • 1.5 mile (6 laps) for time
  • Max BBS in 1 minute
  • Max merkins in 1 minute
  • Mosey to the playground
  • Max pull-ups without letting go of the bar
  • Max burpees in 5 minutes

We done!

MARY:
Nope!
COUNT-OFF & NAME-O-RAMA
12 worked on the metric workout today!
CIRCLE OF TRUST/BOM:
“So Jesus was saying to those Jews who had believed Him, “If you continue in My word, then you are truly disciples of Mine; and you will know the truth, and the truth will make you free.” John 8:31‭-‬32 NASB1995

What a blessing it is to have the word of God. We have access to information that tells us exactly what God expects of us. If we know God’s word and continually obey it, we can be set free from sin. God’s word is truth. We need to study it and commit it to memory so that we may know it.

MOLESKIN:

ANNOUNCEMENTS:
OTB at Melton Lake on Saturday!

Q101 at The Project

THE SCENE: Cold and Clear 20s, full moon overhead
F3 WELCOME & DISCLAIMER

One minute warning @ t = -1

Leading a workout (“Q”) is one of the absolute best ways to improve as a leader.  If you can lead 10 men to do burpees in the rain, leading just about anywhere else will be a cakewalk.

Qing is not about your ego.  It is about the PAX experiencing a good workout, commaraderie, getting their bodies, heads, and hearts started right for the day.  It’s also about you practicing leading men – so take it seriously and don’t just phone it in.

Q should arrive at least five minutes early and begin rousing the PAX into action.  Greet each man.  Welcome FNGs and PAX who have been out for a while.

The workout begins promptly with the disclaimer at the appointed time. DO NOT FUDGE THIS. It can be tempting to see someone walking up, pulling up, etc. and delay for their arrival. Instead of accommodating and reinforcing their behavior, reinforce to everyone else that we take time seriously. Typically the warm up will provide plenty of time for the guys coming in hot, and it isn’t respectful of those who were on time to delay. Obviously, to accomplish this effectively, wear a watch.

Disclaimer @ t = 0

Good morning and welcome to F3 – Fitness, Fellowship, and Faith. My name is Mathlete and I will be your Q this morning.

This is a free workout and I am not a professional. I have neither training nor certification, thus I do not have liability. You are here of your own volition, so please modify as you see fit. I am not familiar with your injuries or condition, but I, or several of the experienced PAX, can help you figure out a modification to keep working while avoiding injury. Be sure to push yourself. Don’t Cheat yourself, Treat yourself.

This is an example of a disclaimer. While the disclaimer can be performed in many different ways, there are key elements to include:

  1. I am not a professional
  2. You are participating at your own risk
  3. You are responsible for your own well being
  4. You are here voluntarily, and you are not paying to be here
  5. Know your limits and do the best you can

It is not uncommon to hear a low quality disclaimer from an experienced Q, but there is value in doing a consistent, high quality disclaimer. It is a ritual that, with repetition, serves to produce a shift in the mind of the PAX. Out of the “ugh, I’m tired, it’s cold, this is dumb, why am I here?” into a state of focused attention and unity. It’s psychological conditioning, plain and simple, used not for evil, but for the good of the PAX. It serves this purpose also for the Q, providing an opportunity to further your mental shift into a posture of leadership . This is accomplished at its best by being intentional in your volume, tone, and inflection. You are loud, but not yelling. You are giving orders and stating facts, not asking questions. Speak with authority, and you will begin to have it.


WARM-O-RAMA:

This process can be further cemented through a strong warm-up. The particular exercises you use to warm-up are not particularly important, though it is nice to hit the major body movements. Rather, the goal is to establish your lead while drawing the PAX into coordinated motion. This is accomplished through the call/response format and cadence exercises.

The first exercise will be the Side Straddle Hop. [Demonstration with count].  (pause while PAX repeat)

Ready position move! (pause while PAX get into position)

In cadence (pause while PAX repeat “in cadence”)…Exercise.

Count with rhythm that matches the movement. When you plan your workout, try out counting exercises if you are unfamiliar or have never led before. Remember that the goal is coordinated motion. There is copious evidence that this activity produces esprit de corps and improves morale, so don’t low ball it. If you act like it is boring and stupid, it will be. If you approach it with energy and intent, it will boost the energy of the entire group and get your Q off on the right foot. It’s also a great opportunity to demonstrate new/unusual exercises that you may have planned for later.  On the last rep, change the inflection of your voice or count backwards to indicate this will be the last.

Rotate through PAX in attendance to each lead a warm-up style exercise.

THA-THANG:

You should PLAN your first Q workout. It is prudent to write yourself notes, because when you are nervous in the heat of the moment, a brain fart can knock you off the tracks, so make provision to recover before it happens.  Be familiar enough with your workout that you do not have to read your notes word for word.

Until you begin to feel more comfortable leading, keep your workouts very simple. There are some time tested formats that I will show you today that will give you a high chance of success, but you are free to innovate. One key limitation, If you can’t do it, don’t Q it.

If you can’t do it, don’t Q it”, can be misleading and is often misunderstood. First, it carries the message that the Q does not Clipboard, he must do whatever he is asking the PAX to do. The bottom line is to not ask the PAX to do stupid and/or dangerous exercise motions.

It is totally acceptable to plan routines which are challenging beyond your own capability.  If you are currently the least fit man in the PAX, you still owe the fittest man in the PAX a good workout – you don’t soften his workout to match your capability.  Often, we plan to work to failure – that is totally fine.  Example: “Do a burpee every time the song says ‘X’” is totally fine, even if you cannot complete every burpee required by that challenge.

However, do not call an exercise that you are not willing to at least try to do yourself (e.g., “Everyone do handstand clapping merkins…except me because I’m injured”) – no bueno.

General note about complexity.  Especially for newer Qs, routines should be simple enough to explain in a few seconds.  If it takes a full minute to explain – its too complicated.  If the explanation will take more than 20 seconds, get the PAX into a working listening position (e.g., Al Gore or Plank), so they are getting work done while listening to your plan.  Don’t just let the PAX stand around with their hands on their hips while you gab at them.

Make a point to praise/encourage each man.

Push the men to give 100%

Promote mumblechatter

Mosey to the Friendship Bell. One common format is the String of Pearls. It consists of short runs followed by a period of exercise, possibly in cadence. The goal of an F3 workout is to challenge the most fit man that posts while not leaving the 6 behind. String of Pearls does this by letting the fittest PAX lead out a little ahead, and then rewarding them with extra work at each stop. A wagon wheel can also be used to maintain the unit.

Step ups at Bell. SoP on the way to K-25 hill – Merkins, squats, Freddies.

As the Q, you set the example for all PAX to follow. Thus, it is key that you use proper form because what you do will be emulated. If your form is sloppy, the PAX will be sloppy. If you don’t do what you said to do, neither will they. When you are Q, you should strictly adhere to your own direction. If you actions don’t match your words, it will produce confusion in the PAX and damage morale.

The DORA is another useful format for any Q. PAX pair up and one performs an exercise while the other moves. When the mover returns, they switch places, and the count continues with the intent of achieving some cumulative number of reps. Sharing load and punishment improve esprit de corps while a little competition naturally emerges to help spur the PAX to push harder. You can load reps higher, but still a good idea to move through a few exercises, unless you are deliberately trying to punish a single area/movement.

DORA: Run K-25 hill/ 100 dry-docks, 200 lunges

The goal of every F3 workout is the increase of 3S2T – Strength, Speed, Stamina, Toughness (physical), Toughness (mental). It’s not required to hit all 5 in every workout, but these needs provide a good touchstone to think about different work to incorporate. A great way to build mental toughness is the ironically named Lazy Dora. A lazy Dora is like a Dora, except instead of traveling, the non-counting PAX holds a positions, such as a gore, plank, wall-sit, etc. Generally, the reps are performed in a prescribed set, such as 10 merkins, 25 squats. The lazy DORA is also an excellent way to generate some mumblechatter since the partners get enjoy one another’s pain together.

Call “recover”.  Generally, you’ll watch the fastest man/pair and call recover for everyone once they are finished.  Don’t wait for the slowest pair – cut their DORA short and move on to the next thing.  You don’t want your fastest man just sitting around waiting.

Lazy DORA: 200 Squats/Gore, sets of 25

Mosey to the Bridge and Demonstrate the format of 11’s, except we did 6’s, Diamonds/Heels to Heaven

 

Two well established techniques to discuss on our way back to the flag – the wagon wheel and the jail break. The wagon wheel is used when, during an extended period of running, the spread gets too wide and the group needs to circle back and pick up the six. It has the advantage of adding distance for the faster runners. The jail break is traditionally called during the final approach to the flag at the end of a workout. Ideally, the Q drifts back to get behind or neck-n-neck with the front runners, then yells jail break like a war cry (any man can call jail break if it is obvious that the shovel flag is your destination). This is an order to burn all reserves in an attempt to reach the flag in minimum possible time, like you just jumped the fence of a prison. This can be a good way to gauge how successful you were at challenging the PAX.

Always plan more than you think you’ll need.  Always have optional extra parts planned in case you finish sooner than expected.

Keep the men moving and/or under load – limit idle time as much as possible.  If you want an intentional break, use a 10-count.

Watch your time and anticipate how long it will take you to get back to the shovelflag.

Mosey back to Flag – Demonstrate a Wagon Wheel and a Jail Break

MARY:
Originally, “Six minutes of Mary” was used to refer to any time you did a long period of core work. In Knoxville, it is generally used to refer to the work that gets done between Return to Flag (RTF) and the end of the workout. Personally, I have had the mindset in the past that this was a stop-gap for poor planning, but I now believe that to be wrong. Mary provides an ending to the workout that is symmetric with the beginning, typically in a circle in the same spot doing cadence called or otherwise coordinated exercise. Now I see value in deliberately saving a few minutes for Mary. Core work is vital and it often gets less love during The Thang. But more importantly, it can be used as an opportunity to begin engaging PAX in leading the workout by calling one out to lead an exercise. This gives him an opportunity to test out leading without the commitment of signing up to Q, and can go a long way toward getting him some confidence and comfort with the social dynamic. Remember, the workout is not the end, it is the means. Our goal is to invigorate leadership, and Mary gives us an opportunity.
COUNT-OFF & NAME-O-RAMA
The formula here is simple and most guys pick it up after a couple workouts (though I think we all screw it up occasionally). But again, don’t low ball the importance of this ritual. It makes sure that every man is SEEN and HEARD by every other man. It builds the sense of Team that we are working for.
CIRCLE OF TRUST/BOM:

What’s the difference?  COT is the time spent talking about a Word.

As the Q, this is a few minutes to speak on something that has been on your heart. Often this will be a little restatement of something I have been studying or thinking about, which is good. But the most important thing you can do during the Word is be Starkly Honest (the QSource word is Candor). The goal is not primarily to teach, although it is expected that men will learn from it. The goal is to develop trust by cutting out the crap and exposing as best you can a sliver of Truth as you see it. This is a difficult thing to do, and I find even as I considered this, I needed the refresh. It is a temptation to project a false image, but trust is only built through Candor. But remember also, do this with kindness and love. Our goal is to invigorate, to build up leaders for the benefit of all, not to strike a man down because he has trusted you to see his weakness. Candor, hard truth, spoken in kindness and love. That’s the ideal of the Word.

Once you have that model in mind, it should come as no surprise that the Word is followed by the Circle of Trust. This is the opportunity for men to reflect on the Word and by doing so create the circle of trust. Don’t rush it, it often takes a little time for a man to digest what he heard, realize his response, and muster the courage to reveal it to the group. Don’t try to force it, either, but take an uncomfortable second to assess the PAX and try to spot the hint that a man has something he wants to get out. Sometimes it ain’t out there, and you just move on, but if it is, try not to miss it.

BOM – is balling up to pray

Once the COT has clearly concluded, or it is drawing out into a length better for coffeeteria, it’s time to ask for prayer requests. Lots of folks have inherited different cultures around this, and that is ok. You can approach this in a way you feel comfortable providing it jives with the format and spirit of F3 (e.g., no hard demands on other men to come up with something). F3 is not a Christian organization, so although most men here pray that way, you aren’t obligated to try and imitate them. In fact, it is ok to ask another PAX to do the prayer for you if you think that would be best. However, I would encourage you NOT to let fear of inadequacy or self-consciousness motivate that. You will never develop this skill if you do not practice it, so step up to the plate and take a swing. Pray from your heart in love, and you can’t miss.

Photo

The photo is vital for the after-action of a Q, so make sure you get one. Posting these on Slack is one of the primary ways that men connect with PAX at AOs where they don’t regularly post. It should also help you remember who was there.

Post the photo on AO Channel and F3 Knox Main

As soon as you can, get the pic up on the AO channel and main channel with a count of the total PAX that posted. Don’t make this complicated. This is the simple, fast step. Save your spirit of detail and eloquence for the backblast.

Backblast

This is done through the f3knoxville website in WordPress. When you start a new post, it will automatically populate the field with a form that you can fill out. It already has some notes in it to help you figure out all the details. Probably good to try and use it, then ask somebody with experience questions about how to do it well. If I am going to give you one takeaway, DO IT! It’s not that hard, especially if you plan your Q on paper anyways. Just copy your plan into the form, fix the places where you did something different, get the tags and stuff done, and publish it. We would much rather have a so-so version of your workout documented than nothing because your personal standards were too high. And if something actually needs fixed, you can edit it.
MOLESKIN:
This was a lot of fun. I got a lot of benefit just from preparing, and then it was great to meet some guys from around the region. Should do again!
ANNOUNCEMENTS:
VQ Week of Valentine’s day. Wild at Heart retreat will be advertised on Slack.

Chain Gang

THE SCENE: 36 degrees and a steady drizzle
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

Side-Straddle Hops; Tempo Merkins; Little Baby Arm Circles; Harry Rockettes; Tempo Squats; Cherry Pickers
THA-THANG:

Mosey to the awning

The mission: Gather the required hash (tally) marks for each exercise group.  Most hash marks required multiple reps to count, and approved modifications to earn a tally were included.

  • Bodybuilders
    2 burpees (w/ merk) : 1 BB
    3 burpees (no merk): 3 BB
    1 hash = 5 BB, 10 with, 15 w/o
    20 hash marks required
  • Pull-ups
    10 Bent Over Rows : 1 PU
    1 hash = 5 PU, 50 BOR
    30 hash marks required
  • Running Laps
    1 hash = 1 lap
    20 hash marks required
  • Clean & Press (with CMU)
    2 squats : 1 C&P
    4 OHP : 1 C&P
    1 hash = 10 C&P, 20 squats, 40 OHP’s
    30 hash marks required
  • Heels to Heaven
    2 Big Boys : 1 H2H
    5 LBC : 1 H2H
    1 hash = 10 H2H, 20 BB, 50 LBC
    30 hash marks required
  • Spidermans
    2 merkins : 1 SM
    3 knee merkins : 1 SM
    1 hash = 10 SM, 20 m, 30 km
    30 hash marks required

Indian Run with a large towing chain being passed to the back and sprinted to the front

MARY:
Break to do some flutter kicks on the wet ground during the chain run, just to ensure everyone was fully cold and wet before we finished.
COUNT-OFF & NAME-O-RAMA
CIRCLE OF TRUST/BOM:

Daily Bible Verse:  “A new commandment I give you: Love one another.  As I have loved you, so you must love one another.  By this everyone will know that you are my disciples, if you love one another.”
(John 13:34-35, NIV)

What Rules Your Life?  Leonard Sweet urges us to go past the Golden Rule to the Titanium Rule.  He says it’s Jesus’ idea.  This is the way he breaks it down:

  1. The Iron Rule.  “Do unto others BEFORE they do it unto you.”  This was the rule when humanity was first organized into clans.
  2. The Silver Rule.  “Do unto others AS they have done unto you.”  This is the “eye for an eye, a tooth for a tooth” mentality.
  3. The Golden Rule.  “Do unto others AS YOU would have them do unto YOU.”  The Golden Rule built the best of Western civilization.  But who does it put at the center?  YOU.
  4. The Platinum Rule.  “Do unto others as THEY would have you do unto them.”  The focus moves from you to them.
  5. The Titanium Rule.  Jesus established this rule.  The focus is not on “doing;” it focuses on “loving.”  “Love one another as I have loved you.”

MOLESKIN:
Prayers for those sick and injured.  Thanks for letting me lead!
ANNOUNCEMENTS:
Hike tomorrow; Q101 on Saturday; Help needed for Hardship Hill

Simple…. beatdown

THE SCENE: 49 degrees and foggy
F3 WELCOME & DISCLAIMER: was given  to the 13 Hims and four 2.0s that showed up.
WARM-O-RAMA:

10.SSH 10. BBSU. 10 floor wipers 10 tempo merkins

THA-THANG:   The PAX each picked a station.. complete the workout,  then run a lap around senior center then move to next station

  • Rainmaker: 20 little baby arm circle, 10 second hold, 20 side fist clinches, 20 forward arm circle,  10 second could hold, 20 forward fist clinches, 20 overhead arm circle, 10 second count hold, 20 overhead fist clinches,
  • Gladiator: 10 Lunges, 4 jumping Lunges, 10 squats, 10 shoulder taps, 10 slow mountain climbers,  4 merkins, 4 commando
  • Ninja warrior: 20 jumping Lunges, 20 mountain climbers, 20 jumping Lunges,  max pull-ups, max leg raises, 40 burpees with jump knees tuck.
  • Ironman: 30 SSH, 20 Squats, 10 cross punch merkins, 10 planks with rotation, 10 elbow plank arm lift, 6 merkins, 12 wall mountain climbers, 12 doorframe rows.
  • Super Saiyan: 4 wide grip merkin, 6 merkin, 4 raised leg merkin, 60 punches, 40 turning kicks, 30 high knees, 10 set ups, 10 leg raises, 10 sitting twist.
  • Bruce lee abs : 20 reps of American twist, leg raises, crunches, heel touches,  modified V-ups, hundreds.

MARY:

Move to the beat. Stop drop roll.  Did SSH until you heard stop=plank hold,  drop=merkin, roll= roll

Box cutters, Awkward turtles, Flutter kicks.

 

COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
For I know the thoughts that I think toward you, says the Lord, thoughts of peace and not of evil, to give you a future and a hope.
Jeremiah 29:11 NKJV
This hope we have as an anchor of the soul, both sure and steadfast, and which enters the Presence behind the veil,
Hebrews 6:19 NKJV
Now hope does not disappoint, because the love of God has been poured out in our hearts by the Holy Spirit who was given to us.
Romans 5:5 NKJV

Be of good courage, And He shall strengthen your heart, All you who hope in the Lord.
Psalms 31:24 NKJV

Hope deferred makes the heart sick, But when the desire comes, it is a tree of life.
Proverbs 13:12

MOLESKIN:
While living on this earth we will always hope for things… sometimes those things are temporary and others eternal.

  1. Just remember that God is our living hope.. and is building a place for us to have eternal bliss..  so while we are waiting,  remember he gave us his spirit to give us some kind of comfort and keep hope burning.
    ANNOUNCEMENTS:
    . Q101 On Saturday at the project DM Mathlete

. Hike on Friday  DM Slappy

. VQ week Feb 11th

Captivating

THE SCENE: Some sweet gloom, 30s and drizzle with a little sleet to finish!
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

  • SSH
  • LBACs
  • Moroccan nightclubs
  • Grady corn
  • Tempo Squats
  • Hairy Rockettes
  • Projectivators

THA-THANG:

  • Mosey to the recruiting center
  • Stations – Work for 50s / Rest and move 20s
    • Big Bertha – swings/OHP
    • Tire Flip/ Sledge hammer
    • Black Betty – Dead lift/Rows
    • Golden Arches/Lunges
    • Curls/Tri-extensions
    • Heavy Step ups/Derkins
    • Heavy BBS/Flutters
    • Flappers/Clappers
    • Slam Ball – Slam and Hi-throw
    • Jump Rope – speed / doubles
    • Core station – Flutter kicks / Plank
    • Kettlebell – Halos/Halos
  • RTF

 

MARY:
Dealer’s choice in the sleet: LBCs, Heel touches, Prone Rows, (whatever Ocho called), Basilisk, Shoulder Taps, and Burpees to finish from Noisy Cricket!
COUNT-OFF & NAME-O-RAMA
2.0 – Traxis
CIRCLE OF TRUST/BOM:

My son recently started reading a new book series called Redwall. It comes highly recommended from a few different folks, so I am sure it is good. One of the books was laying on the floor, and a word on the back cover caught my eye. “Welcome to the captivating world of Redwall”. Captivating. Somehow in that moment, the root of that word was really clear to me – captive. It’s funny sometimes how two closely related words can have totally opposite meanings. Awe and Awful and Awesome. Terror and Terrific. Captive and Captivating.

And I know that is likely to be a good description for my son. When he finds a book he wants to read, he is truly a captive. It often requires a bit of forcefulness to get him free of it, even for the simplest things. But that’s not unique to him, I have the same experience, just with different things. But it’s not my instinct to think of positive things when I hear the word captive. My mind goes to ropes, chains, and bars. But I think it is much more common to be held captive by a pleasure than by force. Pointing at addictive substances is an obvious move here. But our colorful light boxes capture our attention much more often and effectively. Heck it’s pretty much impossible to consume alcohol in the quantity that I have consumed a tv series. Two packs a day hardly compares to the frequency that my phone captures my eyes.

The apostle Paul knew well that our fate is captivity, whether we like it or not. We will be captive, the only question is to What? Romans 6 ends with a classic memory verse, but hear the lead up:

16Don’t you know that when you offer yourselves to someone as obedient slaves, you are slaves of the one you obey—whether you are slaves to sin, which leads to death, or to obedience, which leads to righteousness? 17But thanks be to God that, though you used to be slaves to sin, you have come to obey from your heart the pattern of teaching that has now claimed your allegiance. 18You have been set free from sin and have become slaves to righteousness.

19I am using an example from everyday life because of your human limitations. Just as you used to offer yourselves as slaves to impurity and to ever-increasing wickedness, so now offer yourselves as slaves to righteousness leading to holiness. 20When you were slaves to sin, you were free from the control of righteousness. 21What benefit did you reap at that time from the things you are now ashamed of? Those things result in death! 22But now that you have been set free from sin and have become slaves of God, the benefit you reap leads to holiness, and the result is eternal life. 23For the wages of sin is death, but the gift of God is eternal life in Christ Jesus our Lord.

I said the question is What will you be a slave to, but perhaps a better question is To Whom?
MOLESKIN:
Had to add a couple stations because we had such a showing! Developed some mental toughness doing Mary in the sleet.
ANNOUNCEMENTS:
Q101 on Feb 4, VQ week Feb 13-18, Cardinal Shirt Order on Slack, CPR Training, Escape from Haw Ridge and Hardship Hill planning is going strong – get involved!