F3 Knoxville

“F3: Good For You, Good For Me”

THE SCENE: 47 degrees – dark – windy
F3 WELCOME & DISCLAIMER

“Welcome to F3: Fitness – Fellowship – & Faith! It is 5:30 so we’re gonna go ahead and get things started. My name is Steam and I’ll serve as your Q in charge for the next 45 minutes. I am not a professional – you are here on your own volition which means I don’t know any injuries you may or may not have so if you need to modify any of the exercises we do this morning feel free to do so but you came here to work so we are all going to push each other to give 100% at all times.”

“That being said – thank you for being here this morning and showing up not for yourself – but for the man on your left and right – watch their back just like they’re going to watch yours.”

WARM-O-RAMA:
1. Side-Straddle Hop (SSH): 25 x 4 in cadence

2. Rockette: 15 x 4 in cadence

3. 1 Armed Slow Pitch: 8 forward each arm in cadence

4. Forward Lunge: 10 x 4 in cadence

5. Cherry Picker: 10 x 4 in cadence

6. The Slow Clap: Literally a slow clap that builds up – actually pretty cool and great way to kick things off/rally the men together before the mosey/beatdown.
THA-THANG:

  • Mosey to edge of WFP (World’s Fair Park) field
    • Merkin Line 
    • PAX assembled shoulder to shoulder across field in Merkin plank
    • 1st man says the following commands:
      • “Ready!”
      • “1 – 2 – 3” = 4 count merkin
    • PAX executes a 4 count merkin sequence once
    • The 6 runs to the front while the rest of PAX remains in merkin plank position
    • Repeats the original commands – everyone executes 1 – 4 count merkin
    • Rinse & Repeat until halfway across the field
    • Once halfway across field –> Bernie Sanders the other half
  • Mosey to W. Hill Avenue
    • Upon arrival at W. Hill Avenue –> 10 squats in cadence
    • Bear Crawl American Indian Hill (Up)
    • PAX assembled in single file line facing up W. Hill Avenue
    • QIC calls out “Left” & “Right” as PAX bear crawls up the hill
    • The 6 bear crawls from the back to take the first position
    • Rinse and repeat until entire PAX is at the top of the hill
  • Mosey around Church on corner of W. Hill Avenue and halt at top of Cumberland Avenue hill facing towards Univ. of TN
    • Upon arrival @ top corner of Cumberland Avenue –> 10 squats in cadence
    • Lunge-Squat American Indian Hill (Down)
    • PAX assembled in single file line in the squat position facing downhill
    • 1st man commands:
      • “Ready!”
      • “1 – 2 – 3” = lunge 3 times down hill
    • After 3 lunges are executed –> hold in the squat position until the 6 sprints to the 1st position
    • Repeats original commands –> PAX executes 3 lunges + holds squat until 6 arrives at the front
    • Rinse and Repeat until halfway down the hill
  • Mosey down to the bottom of the hill across from WFP American Indian Run formation
  • Hold squat position until traffic light/crosswalk sign turns green/go
    • Must have been the longest light in TN –> PAX executed 20 calf raises in cadence until green light was extablished
  • Mosey to Clinch Ave./Entrance to WFP American Indian Run formation
  • Gather before bridge across WFP on Clinch
    • “I’m Up – He Sees Me – I’m Down”
    • Scenario of sniper on a rooftop –> all PAX must cross WFP bridge on Clinch safely
    • All PAX start with chest flat on ground
    • Upon command “I’m Up!” –> get up and sprint towards the other end of bridge until the command “He Sees Me!” is given
    • Upon command “He Sees Me – I’m Down” –> PAX drops down with chest flat to the ground
      • Executes 5 merkins in cadence
      • Waits for command of “I’m Up” to move
    • Rinse & Repeat until all PAX are across the bridge safely.
  • Gather by stairs leading down into WFP by BigBall
    • PAX executes 10 squats in cadence
  • Battle Buddy teams are formed at top of stairs
    • Wheel-barrow Buddy Carry (Down)
    • Each battle buddy team alternates wheel-barrow carrying the other down one section of the stairs going down into WFP.
    • Battle buddy whose legs are being held climbs down stairs (decline) on hands
    • Battle Buddy switches upon each new increment of stairs
    • PAX executes flutter kicks until 6 is recovered at the bottom
  • Mosey around water perimeter of WFP American Indian Run formation
  • Gather under WFP amphitheater @ the stage
    • Stage Merkin Line
    • All PAX are shoulder to shoulder (tightly) starting from the right end of the stage
    • 1st man commands:
      • “Ready!”
      • “1 – 2 – 3” = 1 – 4 count merkin sequence
    • All PAX executes 1 – 4 count merkin sequence under 1st man’s command.
    • PAX hold incline merkin plank until the 6 recovers to the first position
    • Repeats original commands
    • Rinse & Repeat until all PAX have made it to the other end of the stage as a unit
  • Mosey back to AO start point
    • Once feet hit the grass field that separates PAX from original AO start point = full speed ahead – leave nothing in the tank all out spring

MARY:
Splashin Merlot is a sign of character/grit/dedication to push yourself hard throughout the workout – well earned.
COUNT-OFF & NAME-O-RAMA
15 PAX // No FNGs
CIRCLE OF TRUST/BOM:
“Be an ambassador of hope”

When people look at you or come in contact with you – are you an ambassador of hope to them?

It’s so easy to lose hope in the world we live in today but we, the men of F3 are called to lead and serve as HIGH IMPACT MEN & Ambassadors of Hope for Him. Consider the impact you have within your spheres of influence – family – job – relationships – etc —> Be the ambassador of hope in someone’s life that enables them to keep going. Be the ambassador of hope that helps other men realize there’s something different about you and they want to know more.

KEEP THE FAITH & FIGHT THE GOOD FIGHT MEN!

ANNOUNCEMENTS:
Need Saturday Q for Big Ball this week –> Red Writer stepped up and volunteered

Encourage PAX to sign-up to Q – it’s an honor and humbling

A new Wagon Wheel

THE SCENE: One last balmy one before winter comes back. 56F and Soupy
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

SSH x 25 IC 4 CT
LBACs Front and Back x 10 IC 4 CT
This and That
Squats x 20 IC 4 CT
6X run across the parking lot, intensity pyramid
Each time back
10 Squats
10 Mountain Climbers 4 CT
10 Merkins
This set of 30 is our Wagon Wheel today (30WW). If ever you finish a set, rinse and repeat this wagon wheel until we’re all done or until Recover is called.

THA-THANG:

Mosey to the farther new parking lot, find a battle buddy.
One man performs our wagon wheel set (30WW) while the other RUNS a lap (not a mosey). Each man completes 2 laps.

Slow Mosey to the playground (for Coolio), find a bench
11s: Dips and BBS
30WW
11s: Box Jumps and Derkins
30WW

Back to the AO

Battle buddies on end line for Dora:
Total reps per team:
50 Burpees
100 Squat Jumps
150 Merkins
200 LBCs

Called it just in time for 1 more hill

Sprint to the top, then 5 burpees OYO

MARY:
Boat Canoe (Power T) for 1 last minute!
COUNT-OFF & NAME-O-RAMA
26 strong with morning with 1 FNG! Welcome Leaky! (Grant McMahan)
CIRCLE OF TRUST/BOM:

Not much mumble chatter this morning, but a lot of work got done! Shout out to BlueBird for working with me today.

And the Word:

Are you weary, or tired, or broken down, or discouraged?

2 temptations you will face:

  1. God must not be watching. Is he even aware of what’s going on?
  2. I pray and I pray, but he hasn’t lifted a finger. He must not care. Is God even good?

My problem: I think I can understand what God is doing. There are things I know to be true, and there are 10,000 other things GOD IS DOING that I’ll never see or understand.

Remember Isaiah 40:
“The Lord is the everlasting God, the Creator of the ends of the earth. He does not faint or grow weary; his understanding is unsearchable.
THEY WHO WAIT ON THE LORD SHALL RENEW THEIR STRENGTH;
they shall mount up with wings like eagles;
they shall run and be weary;
they shall walk and not faint.”

TRUST GOD, he will give you rest through his WORD, his SPIRIT, and his PEOPLE.

Stairs and Pain

THE SCENE: Crisp and comfortable
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

-SSH X25 IC, -Tempo Squat x10 IC, -BAC x10 (Forward/Reverse) IC, Tempo Squat x10 IC, SSH x25 IC
THA-THANG:

PAX form two lines and mosey around area to identify each station…

AMRAP (12 minutes)

As many rounds as possible for 12 minutes the PAX completed 10 reps at three stations of the following…

  • Pull-ups at the Big Ball Beams
  • Box Jumps at the TN Amphitheater Stage
  • Burpees at the Bridge

Abort gave us a 10 count…

Mountain of Pain

PAX sprinted to the top of the Big Ball Steps and did the following:

  • Hand-release Merkins 10-1 (10 at top of steps, 9 at bottom, 8 at top, rinse repeat to 1 rep at the bottom)
  • When finished PAX did Flutter Kicks x20 IC, American Hammers x20 IC until the six was up.

Preacher gave the PAX a 10 count…

PAX sprinted to the flat area (for time purposes) instead of to the very top of BB Steps and did the following:

  • Same 10-1 repetition as the Hand-Release Merkins but this time WW2 Big Boy Sit-Ups were completed.

PAX re-formed their two lines again and moseyed to AO starting point.

MARY:
CASH OUT with ATM’s (15 4 count shoulder taps IC, 10 tempo merkins on a single count IC, 10 speed merkins x10 IC)
COUNT-OFF & NAME-O-RAMA
19 PAX (1 FNG!)
CIRCLE OF TRUST/BOM:
Spoke about intentional leadership on my NYE Q.  The same is true now.  If we are not moving forward, we are being stagnant.  If we are being stagnant then we are being left behind.  The downtown AO has unlimited potential and if we want to see it grow we must cultivate it and that happens from stepping outside our comfort zones and intentionally leading here.  Challenge this AO to two VQ’s next week at the Big Ball AO.  If guys have questions, get with any of us who have Q experience as a resource or even as a Co-Q.
MOLESKIN:
Prayer request were made.
ANNOUNCEMENTS:
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.

Prancercise

THE SCENE: 40ish… and moist. Felt like 60 after the last couple of weeks!
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

FSH x20 IC
SSH x20 IC
TN Rocking Chair x15 IC
AGTJ x10 IC (gettin’ easier!)
Crabwalk Toe Touches x15 IC
Hindurkins x15 IC
Tempo Cossack Squat x20 IC

Line up on the curb link arms, 10x 4ct calf raise IC
25% across the parking lot
20x single count calf raise OYO (too hard maintaining balance)
50% across the lot
20x calf raise
75% across the lot
20x calf raise
AYG across the lot

THA-THANG:
Mosey up to the rock pile by the Asylum building, one stop along the way for some Al Gore and 20x BBS

Line up in the grass about 50yd from the rocks and pair up.
One man does exercise (Merkins|Curls|Rows) AMRAP while waiting
Other runs to pile, gets a rock, 10x squat-OHP and returns with rock. Switch up.
3 trips each. Should finish with a 6-pack per team.

Regroup at the pile, leaving 6-packs at the grass

Merge into 4-man teams

2 men run to grass, 20 leg-pushdowns, and return with one rock each.
Meanwhile, other 2 men are doing kegstand squats
Switch up, R&R until all rocks are returned to the pile.

Time’s running out! Bear crawl down Everest halfway or so, then mosey back to the AO, one stop for Tempo Squats with Crawdad.

MARY:
Q did a bad job of time management today… Crawdad led the cheetahs in some Hello Dolly.
COUNT-OFF & NAME-O-RAMA
30 strong today, including one FNG: Welcome Beans! (Clay Daniel)
CIRCLE OF TRUST/BOM:
Will you “Go out” without knowing?
“He (Abraham) went out, not knowing where he was going” (Hebrews 11:8)
See My Utmost for His Highest, Jan. 2
When God tells you to go, he usually doesn’t tell you His end game. Have faith that He knows what He’s doing and obey!
MOLESKIN:
Thanks, Crawdad for taking care of all the cheetahs in the group and making sure they didn’t get bored waiting for the rest of us… My apologies on running over. I really need to get over there sometime during the day to get a good mental map of the place. Doesn’t help planning that the satellite images are all outdated!
ANNOUNCEMENTS:
Alcoa CSAUP coming up 2/24… Be on the lookout for shirts on Mudgear

With Friends like these….

The Scene: The Asylum

Clear, 32 degrees but we got warm quick.

Intro and disclaimer

Warm up: SSHX20, 5 burpees, 10 lunges, 15 Merkins, 20 squats

The Thang:
Fun with friends (two 40ish lb logs, 2 50lb sand filled tubes, 4 CMUs )
Count off to 4 teams
Team members take turns carrying logs, pipes and CMUs, (they can never touch the ground.)
Mosey along trail towards Everest.
Stopping at cones (5) to do:
5 burpees
10 lunges per leg
15 Merkins
20 squats

At Everest:
Climb to top of Everest to the road adding “injured” men to each team they have to carry up
At top, all do flutters till 6 catches

Continue mosey going east down road back to AO
Set down logs and CMUs at Cone 1

At AO: Start with teams at each station and do exercise for 90secs. Run to next station.
1) 10 CMU, pipe or Log presses (may share log) and 10 squats…repeat
2) sprint suicides down Bernie back
3) toe touch Merkins x10 & BBS x20 repeat
4) bear crawls to circle (40 yards) and back then flutter kicks
5) inch worms to cone and back
6) bunny hops back and forth repeat
7) plank jacks x20, Bobby Hurley’s x20 repeat
Line up on curb for an all out sprint down and back long ways. Circle up.

MARY:
Flutter kick until several audible groans are heard then add 10 more, Boat- canoe with “rowing” And Plank leg lifts

COT and Name o Rama

Waffle house, G6, earwax, Franke, Leonardo, double wide, bluebird, Snitch, mogul, pusher, cat gut, rainbow, abacus, Flanders, proton, would shack, QVC, walkabout, Rusty, QuickBooks, worm,  Pfeiffer, belding, Bonnie, Frenchy, dimples, plunger, cheatsheet, Coolio, detention, butterfly, Fabio, Gibler, porcelain, Doubtfire, Charman, compost, Cap’n Crunch, Umbro, tank

BOM:
First line in a great book called A Purpose Driven Life is….
Its not about you.
Quit being the center of your universe.
Stop thinking what do I want, what do I need, what can I get out of this.
Today’s society is all about me.

This week think about how you are putting yourself in front of others. Your wife…your kids….your neighbor.
Change where you are in line.

Moleskin:  it was a little chaotic today, at first but the teams showed good teamwork by sharing the load on the mosey. It’s always a blessing for me to come out to the asylum and spend time with this crew. Great job today by all, sorry about the phone glitches and throwing the BOM out of order.