F3 Knoxville

Tag: Brick

Co-kraken

THE SCENE: perfect workout weather
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Warm up stuff
THA-THANG:

Carry 6 CMUs to upper lot
Kraken- run lap around after each exercise
stations
10 inch worms
30 squats
25 Merkins
20 Bobby Hurley’s
20 CMU American swings
30 dry docks
20 Russian dancers (1 per leg)
Bear crawl to center cone
25 CMU curl and press
Co Q Break for sprints and 10 struggling turtles x10
Return to AO

MARY:
Some flutter kicks
COUNT-OFF & NAME-O-RAMA
15 pax
CIRCLE OF TRUST/BOM:

Trusting God
Story of Joseph, when he found out that Mary was pregnant after he was engaged, was not his plan. He was confused, upset and I’m sure heartbroken. But God had a different plan for him. God‘s plans were way different than his. And God‘s plan is perfect. an angel came to Joseph, and let him know what his plan was. That he should stay with Mary and take her as his wife.
There’s been many times in my life where my plants have gone to the wayside, and God has shown me that he is in control and that he always knows more. Job example. Trust in God is not always easy, it may be confusing or tough. But we must trust God that he has a plan for our lives, and we must let him lead.

MOLESKIN:
Welcome to Skewer from the project! He made us do some much needed sprints.

ANNOUNCEMENTS:
Convergence on the 7th

The Stubborn Ounces Of My Weight

THE SCENE: REAL gloom in the Fake Gloom.  Misty, steamy, not too cold, not too warm.
F3 WELCOME & DISCLAIMER

Performed adequately.

WARM-O-RAMA:

-20 Side Straddle Hops (4-ct), in cadence

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

  • 10 Temp Merkins (4-ct IC)

– 10 Tempo Squats (4-ct), in Cadence

– 10 Moroccan Nightclub (4-Ct) in cadence

– 10 Overhead claps (4-Ct) in cadence

THA-THANG:

MOSEY to Caribbean

CANDY CANE ESCALATORS (addressed questions from Swimmies)

  • Run to first cone. Do exercise then run to second cone, do exercise, run back, etc.  Go to 8 Cones. Exercises are:
    • Cone 1: 5 Burpees
    • Cone 2: 10 Bobby Hurleys
    • Cone 3: 15 Carolina Dry Docks
    • Cone 4: 20 BBSs
    • Cone 5: 25 LBCs
    • Cone 6: 30 iron mikes (single count)
    • Cone 7: 35 Hello dollies (single count)
    • Cone 8 : 40 Imperial Walkers (single count).

MOSEY to bottom of Cardiac (addressed more questions from Swimmies), stopping at Intersection to do some maintenance exercises.  Where’s Switchgrass??

Steam goes back to check, he had a ruck so will meet us later… but where? The plot thickens…

  • CARDIAC WORKOUT PYRAMID (addressed more questions from Swimmies):
    • Do the following exercises at the bottom then Bernie up to first turn and back. Do 5x reps the first time, then 10x, then 15x.
      • Star Jumps
      • Mountain Climbers (2-ct)
      • Froggie Jumps
    • Run back up the entire hill, doing 15 merkins at each turn

Where’s Switchgrass??

  • Mosey to Parking Lot  THERE’S Switchgrass!!!!
    • PARTNER UP. Partner 1 does exercise, Partner 2 goes to far end of parking lot by method indicated, does 5 SSH, and returns the same way.  Partners switch. The exercises and traveling method are as follows ((addressed more questions from Swimmies):
      • CURLS / KARAOKE LEFT
      • AROUND THE WORLDS / KARAOKE RIGHT
      • What did we do here??? / SPRINT

MARY:
About 20 seconds of STS (Stretching with Steam) before time
COUNT-OFF & NAME-O-RAMA
11 Studs!!
CIRCLE OF TRUST/BOM:

The holiday season can be awfully exciting… but there can be a weariness that sets in too.  Weariness of parties, shopping, commercials, food/clothing/toy drives, parades and then you can add to that non-holiday related stuff… election cycles, home repairs, what have you.  And there’s also a more general sense of weariness, that despite all of our efforts to do good, sometimes it seems like we’re not making a difference.

Take a deep breath, the long view, and the celebrate the small wins.  We don’t have to save the world.  Small wins sometimes add up to God’s miracles. St. Augustine lived in N. African town of Hyppa.  (Algeria) “Architect of the church”.  Wrote incredible works and classics that have defined Christian faith for generations in a time when the Roman empire was collapsing around him. At the end of his life he was watching barbarians storming his town, knew it would burn to the ground.  Went up to the battlements, and prayed.  One of his prayers, one of his last, was this one: “Lord, my one hope, hear me that weariness may not lesson my will to seek you.” He passed away never giving up to despair.

Ted Loder was a retired Methodist minister who was known for his artistic political activism and passion for social justice.  He was named at one time One of America’s Outstanding Creative Preachers

He wrote about an older woman in one of his congregations. She was nearly blind, bad arthritis, home bound.  Lived on a small teacher’s pension that she mostly gave away to causes she believed in.  She gave to Loder a poem.  “You say the little efforts that I make will do no good. They will never prevail to tip the hovering scale where justice hangs in the balance.  I never thought they would.  But I am prejudiced beyond debate in favor of my right to choose which side shall feel the stubborn ounces of my weight.”  Even on days when it doesn’t seem to matter, where will you put the stubborn ounces of your weight?  Let us not be weary of doing good.

As Paul wrote in Galations 6:9-10 “And let us not lose heart in doing good, for in due time we shall reap if we do not grow weary. So then, while we have opportunity, let us do good to all men, and especially to those who are of the household of the faith”.  Don’t give in to weariness this holiday season.  Learn to Rest, Not Quit.

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

The 1st of the Last

F3 Q: 12.1.22

The 1st Q of the Last Month of 22 

[ The Scene ] 

  • 40s getting into the 30s
  • Sun goin down 

[ 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? – 0

[ Warm o Rama ] 

  • Rockette: 10×4
  • SSH: 10×4
  • Zombie walk from one end of the parking lot to the other
  • SSH: 10×4
  • Merkin: 10×4
  • SSH: 10×4
  • High Knees down and back 
  • SSH: 10×4

Tour de Lights

[ The Thang ] 

(Mosey to the Coliseum) 

— Stop 1: Top of the Dragon

  • 5s (1:1, 2:2. 3:3, etc)
    • POC: Top + 3rd light down 
    • Xs
      • Top: Mountain Climbers (4ct)
      • Man Makers (8 count)

— Stop 2: Roundabout before the Coliseum

  • Core 4: 25 merkins, 25 squats, 25 BBS, + 25 Carolina dry docks  
    • All on a 1 count
    • In between each X, we’re going to run to the top where the building is, and execute 10 SSH together

— Stop 3: Middle of the Coliseum

  • The Triangle Pyramid
    • 3 POC: Think of the coliseum like a triangle – 2 base points on either side of the bottom + the top point where the admin doors are)
    • Starting on the right, we’re going to run the triangle, but it’s going to be pyramid style, meaning that the Xs are going to build upon each other 
      • C1: 1 cone (SSH)
      • C2: 2 cones (Merkins + Imperial Walkers)
      • C3: 3 cones (LBCs, Flutter Kicks, Dips)
    • Everything is 20 reps, on a 1 count

— Core 4 looking over at the lights 

  • American Hammer: 25×4
  • LLBC: 25×4
  • Penguin: 25×4 
  • Dead Bug: 25×4

(Mosey back to the AO)

[ Mary ] 

  • ATMs
  • SWS

[ COT ]

  • # off – 13
  • Name o Rama: Pele, Lillydipper, Tank, Title9, Pusher, Doubtfire, Dawg Paddle, Rooney, Brick, High-Heels, Abacus, Onstar, Steam
  • FNGs – 0
  • BOM

Where Are You? 

  • Genesis 3:6-12

“When the woman saw that the fruit of the tree was good for food and pleasing to the eye, and also desirable for gaining wisdom, she took some and ate it. She also gave some to her husband, who was with her, and he ate it. Then the eyes of both of them were opened, and they realized they were naked; so they sewed fig leaves together and made coverings for themselves. Then the man and his wife heard the sound of the Lord God as he was walking in the garden in the cool of the day, and they hid from the Lord God among the trees of the garden. But the Lord God called to the man, “Where are you?” He answered, “I heard you in the garden, and I was afraid because I was naked; so I hid.” And he said, “Who told you that you were naked? Have you eaten from the tree that I commanded you not to eat from?” The man said, “The woman you put here with me—she gave me some fruit from the tree, and I ate it.”

(https://my.bible.com/bible/111/GEN.3.6-12)

3 things I want to point out as we head into the last month of this year: 

  1. “She also gave some to her husband, who was with her, and he ate it.” — What locations are you allowing yourself or the loved ones around you to be in? Mental, physical, emotional, spiritual, sexual locations that are good and healthy or locations that may not be as conducive to how we’re called to walk as HIM. 
  2. “God called to the man and asked “Where are you?” —  God will always call Adam first. It’s not a sexist thing or misogynist thing, it’s by design. We as men are called to lead. And we will answer for how we’ve led. Why would God ask Adam “Where are you?” when he knew exactly where he was at? Now that’s a powerful question. A question we can all  intentionally ask ourselves and others as we enter into the last month of 22 and into a new year – Where am I? Or where are you? Emotionally, physically, mentally, spiritually, relationally, sexually, etc. 
  3. “The man said “The woman you put here with me-she gave me some fruit from the tree, and I ate it.” – This is where I get it wrong so much of the time when I’m convicted – it’s not my fault, it’s her. Or it’s their fault. Or it’s the circumstances’ fault. And some of that may be true. But what would it look like to have a generation of men stand up and say “It’s not my fault, but it’s my duty. My duty as a steward of what’s been entrusted to me, my duty as a gardener, protector, and HIM.” 

Closing — It’s easy to show up to a 45 minute workout (for me at least) and not be real. “How’s it going? Good? Good!” But I want to invite myself and all of us into a very scary and eye opening endeavor over the next 30 days – check your location. Where are you? Really? Take stock on your location mentally, physically, emotionally, sexually, spiritually, relationally, professionally, etc. The greatest thing about sharing your location with someone is that it demands accountability. 

F3 never has been, and never will be a men’s ministry. However, a men’s movement? Absolutely. Why? Because men are called to MOVE. 

12 Growing together through the Journey

THE SCENE:  In the low 40s with rain waining off. heavy clouds
F3 WELCOME & DISCLAIMER

standard disclaimer. no FNGS
WARM-O-RAMA:

SSH 21 IC
Baby Arm Circles 10 IC thumbs up
Baby Arm Circles 10 IC thumbs down
Windmills – 10 IC
Merkins – 5 OYO

THA-THANG:
Indian Run Mosey up hill to drainage entrance with large rocks
Grab a rock
Curls – 20 IC
Rows – 31 IC
Presses – 42 IC
5 Merkins

Indian Run Mosey back to lot across from AO

4 cones are set up around the parking lot and one in the covered area by the concession stand (adjacent to new playground)

There is one exercise at each station.

  1. Squats, Bernie to 2. Merkins, run to 3, Hello Dollys, run to 4 , bench dips

Complete the exercise at each station – first round is 5 reps, second round is 10 reps, third round is 20, fourth is 10 and fifth is 5

Repeat with second exercise posted at each cone

  1. Lunge, Bernie to 2, 2. Plank Jacks (1ct), run to 3, 3. American Hammers, (2 CT), run to 4, 4. Bench pull ups,

Mosey back to AO after completed

MARY:
na
COUNT-OFF & NAME-O-RAMA
Use the TAGS on right-side to record PAX (BE SURE TO INCLUDE YOURSELF) in attendance. Be sure to select the AO in CATEGORY above TAGS and then delete these notes!
CIRCLE OF TRUST/BOM:
In October, I was in the Phoenix area and was fortunate enough to be able to post at the F3 AO Dog House in Gilbert, so I was added to their slack channel. It was an awesome workout with a great group of HIMs. On the subsequent slack postings, I saw this post from F3 brother @Thrall:

@channel Hey all, just wanted to pop in here and say how grateful I am for this group. I joined the Monday after my wife announced that she wanted to leave me after 7 years of marriage. I think God brought me F3 right when I needed it and he has used the men I have met here to really be an encouragement to me in probably the biggest and toughest season in my life so far. I think it’s why I’m insane enough to get up at 3 and make it time for a great BD or Camelback, every week. It’s because I NEED it. I need the comradery, I need the challenge, I need battle brothers in my corner. It is necessary that I wake up at 3 and drive an hour and a half, and post. It is essentially for my spiritual, physical and mental growth. So thank you to those I’ve met, and thank you for suiting up and showing up. And to all the F3 brothers in this chat, some I’ve met, many I haven’t, and a lot I may never meet… when its hard to drag yourself out of bed, remember that there might be an FNG that’s hurting for community and needs an army to help fight his battles. I know that I did. So again thank you to those I see out there, thank you for the conversations, the care you take to know who I am, the wisdom and for the brotherhood. See you out there in the gloom!
This inspired me. While preparing for my Q this week, I came across the standard F3 website material and it really made me think. So here it is ( I know you have all seen and read this many times)

If the 1st F is what brings a guy to F3, it is the 2nd F that is the “glue” that causes them to stay and stick with it.  It’s easy to get someone out for a free workout. But for most of the F3 guys, the reason they keep coming back — setting their alarm for 5:00 AM three, four or five days a week — is the friendships that are built.

It’s not just about getting better. It’s about getting better together.
…
At the heart of F3 is a passion to see men grow physically, mentally, relationally and spiritually.
Growth = Challenge + Consistency + Camaraderie
To experience long-term growth, we need to push ourselves intentionally and routinely with the encouragement and support of others on the same journey.

I think the keywords there are Push and Intentional

We all are at different points on that journey, but we are all on the journey. At some points you yourself may not need much support and encouragement, but others might. So its important to be there, to show up and be part of the routine.

MOLESKIN:

na
ANNOUNCEMENTS:
none

React + Adapt

THE SCENE: Sun getting ready to set, parking lots are PACKED down by the playground. However, adapt and overcome.

F3 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 belief 
    • 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. 

WARM-O-RAMA:

  • SSH: 20×4
  • Squat: 10×4
  • Imperial Walker: 10×4
  • Cherry-Picker: 10×4 
  • Rockette: 10×4 
  • Cash-In: ATMs

THA-THANG:

Because people decided to park their cars in the parking lot we were going to work out in, the Q reacted and adapted, taking into account the darkness and limited lighting in the park at 6pm.

(1) Another One (25s)

  • 1 cone with an exercise every 3 lights – total of 5
  • All exercises are 25 reps on a 1 count
  • After completing the exercise on the cone, carry it to the next light and complete all exercises up to that point
  • The exercises
    • Side Straddle Hops (SSH)
    • Imperial Walkers
    • Flutter Kicks
    • Merkins
    • LBCs

(2) 2 For Tuesday

  • An Asylum PM tradition – 2 For Tuesday aka back to back rinse and repeats
  • Repeat the previous route and exercises done above, but reverse it
    • Take one exercise off every 3 lights, until we finish with the first exercise at the shovel flag – SSH

(Mosey to the top of Cardiac Hill)

(3) 8s

  • 2 points of contact: top of cardiac + 1st curve of cardiac
  • Exercises: incline merkins + squats

MARY:

Cash-in with ATMs before moseying back to the shovel flag

COUNT-OFF & NAME-O-RAMA

  • 14 total
  • No FNGs

CIRCLE OF TRUST/BOM:

This is an excerpt from an article I wrote last week.

Confidence In The Cartographer

Perhaps the Lord will be with me and I will drive them out as the Lord promised. (From Joshua 14:10-12) I think that as Caleb was saying this to Joshua and the surrounding people, he had a slight grin on his face, with a chuckle at the end. Think about your race. Have you been able to see every turn, twist, bend, reroute, detour, traffic stop, warning sign, or stoplight? I haven’t. A cartographer is someone who draws or produces maps. And if we look at our lives like a race we’ve been called to run, there is only one ultimate cartographer that has mapped out every single thing that we are going to encounter during our race. I think Caleb knew this as he said this to Joshua. As if to say, “God has only fulfilled his promises 10/10 times, so perhaps He will still be with me during this next part of my race.” Caleb knew the Lord’s promises were good! So as I was reading this I thought: Do I have more confidence in the runner or the cartographer in my race? More times than not unfortunately, I can be more confident in the runner (me) than the one who designed the entire race in the first place! We’re called to run a race and run it in such a way that the surrounding witnesses can look on and only attribute the harmonic and unique journey to God. So wherever you find yourself in your race this weekend + new week, put more confidence in the cartographer vs. the runner. You’ve got this, because He’s got you.