F3 Knoxville

Tag: Cheatsheet

The Final Beatdown — All Requests Q

Final Q of 2021

  • Friday, December 31st, 2021
  • AO: Shamrock
  • 0530 — 0615

[ The Scene ]

  • 50s

[ Welcome/Disclaimer ]

  • Welcome to F3: Fitness/Fellowship/Faith
  • And welcome to the last Q of the year!
  • My name is Steam and I’m honored to be your Q this morning
  • A few things before we begin this morning:
    • I’m not a professional
    • You’re here on your own volition
    • You know your body better than anyone else, if you need to modify anything we do this morning, feel free to do so but push yourselves and the men around you — they deserve it and so do you
  • FNGs?

Sticky note activity

Before we begin this morning, I’m going to pass around a sticky note and pen. On that sticky note, I want you to write down a burden or something tough that you’ve carried this year. At any point in time, for any length. Then crumple that sticky note up and hold onto it in one hand as we do the warm-o-Rama.

[ Warm o Rama ]

  • SSH: 10×4 IC
  • The Motivator: 10 (Completed 5, spread the last 5 out later)
  • Rockette: 10×4 IC
  • Baby Arm Circles: 10×4 F
  • Baby Arm Circles: 10×4 B

[ The Thang ]

Everyone got their sticky notes? Okay keep holding onto it and let’s mosey.

(Mosey to the CMU pile)

  • Put sticky note in your pocket and make sure it can’t fall out easily
  • Get a CMU

(1) 1st 5

  • 25 curls (1ct)
  • 25 chest presses (1ct)
  • 25 rows (1ct)
  • 25 CMU merkins (1ct)

***Core 4***

  • LBC: 25×4 IC
  • Flutter Kicks: 25×4 IC
  • American Hammers: 25×4 IC
  • Cockroach: 25×4

***Complete 3/5 remaining Motivators***

(Carry CMUs to 1st set of speed bumps.)

***Complete last 2/5 remaining Motivators***

(2) 2nd 5

  • 25 chest presses on the ground (1ct)
    • Carry CMU to next speed bump
  • 25 BBS (1ct)
    • Carry CMU back to speed bump 1
  • 25 squats (1ct)
    • Carry CMU to next speed bump
  • 25 tricep extensions (1ct)
    • Carry CMU back to speed bump 1

***Core 4***

  • LBCs: 25×4 IC
  • Flutter Kicks: 25×4 IC
  • American Hammers: 25×4 IC
  • Cockroach: 25×4 IC

(Mosey to CMU pile parking lot)

***Core 4***

  • LBCs: 25×4
  • Flutter kicks: 25×4
  • American hammers:25×4
  • Cockroach: 25×4

(Mosey back to AO)

[ Mary ]

Final ATMs of the year

SWS — Stretching With Steam

[ COT ]

  • # off — 7 
  • Name o Rama
  • FNGs — 0, but Mr. Clean from F3 Chattanooga + Soot joined the Shamrock today. 
  • BOM

Photo Finish — i’m not sure about y’all, but for me going into the end of this year has felt a little bit like a photo finish. But some of the things that you don’t see and will not see in the photo finish necessarily is the condition of the racers at the start and middle, just the finish. But the fact that you’re here this morning, with breath in your lungs and vitality in your bones, is a good sign. It’s a great sign as we end the year and remember that we might have been in a completely different location physically, mentally, emotionally, and spiritually at the start and middle of this year.

Now as to what you’ve been carrying around with you for the last 45 minutes.

The instructions were to write down some thing that has been a burden for you or some thing that you have been caring around this year. And I first had you hold it in your hand as we did some exercises and moved from one place to another and it was probably pretty obvious and apparent that that thing was in your hand. Then when we got to a new location I told you to put it in your pocket and it remained there until this moment and some of you like me, may have forgotten that that burden for that thing that you wrote down that you’ve been caring was in your pocket during the past 30 minutes or so.

Now that is all good and fine because the sticky note doesn’t weigh that much, but I’m willing to bet what’s on that sticky note weighs a lot more than we’re willing to say.

And so I just have one question for you, “What if?”

The soundtrack of the enemy is “What If?” What if these test results don’t come back good? What if I don’t get the job? What if my plan doesn’t go the way I saw it going? What if I lose my job? What if the worst happens? What if ___________ ? Fill in the blank. The soundtrack of the Kingdom is “Even if.” Even if this doesn’t go the way I thought, God is still good. Even if I don’t get the job, it’s okay. Even if this relationship doesn’t pan out like I thought, He is still good. Even if _________. Fill in the blank.

So going into this new year, we’re going to take the soundtrack of hell, the soundtrack of the enemy, “What if?” And flip it on its head. Here’s how:

  • What if this is the year I step further into purpose for where God is calling me?
  • What if this is the year I choose to say yes with an open hands policy for the plan God has for me?
  • What if this is the year I spend more time praying and working on my marriage/relationship?
    What if this is the year that I take a leap of faith and have some Godfidence?
  • What if this is the year that I start that podcast? I start that YouTube channel. I start that book God has placed on my heart.
    What if this is the year I’m more obedient than I ever have been?
  • What if _________. Fill in the blank.
  • What if this is the year I step further Into Purpose, On Purpose, For Purpose?

Two things I want to leave you with when it comes to what you’ve carried this year, and you answering the “What If?” Of your life.

“Then Jesus said, “Come to me, all of you who are weary and carry heavy burdens, and I will give you rest.” – Matthew‬ ‭11:28‬ ‭NLT‬‬

““Are you tired? Worn out? Burned out on religion? Come to me. Get away with me and you’ll recover your life. I’ll show you how to take a real rest. Walk with me and work with me—watch how I do it. Learn the unforced rhythms of grace. I won’t lay anything heavy or ill-fitting on you. Keep company with me and you’ll learn to live freely and lightly.”” – Matthew‬ ‭11:28-30‬ ‭MSG‬‬

This is my prayer for me and this is my prayer for you men.

These Are the Days

THE SCENE: Windy, windy, windy, temp about 66 degrees.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
20 Side Straddle Hops, 10 second squat, 10 Mountain Climbers, 20 second squat, 10 Cherry Pickers, 30 second squat, 5 Baby Arm Circles Forward and Backward as well as 5 Wide Arm Circles Forward and Backward, 60 second squat.
THA-THANG:
We will split into two groups.  Group 1 start in the pavilion while Group 2 will start on the Playground.  We will do 10 Picnic Table Pullups and 10 Incline Merkins at the picnic tables.  We will do 10 Bench Jumps and 10 Decline Merkins on the benches.  After each man does the exercises he should run to his right side of the pavilion do the next set of exercises at the next spot.  Rinse and repeat 3 times.

Mosey to the bottom of mini cardiac.  We will Bernie Sanders to Park Sign then run to the crosswalk.

Mosey to the stop sign where the road goes to the admin bldg.  We will circle up to do 20 Hello Dollies.

Mosey to the parking lot that is below the Coliseum.  Men will split into teams of two and will do Doras.  While partner one runs up stairs, across the coliseum area to the end of the parking lot, and back to the spot we are gathered at, partner two does the exercises.  Partners then switch.  Here are the exercises:

  • 150 Jump Squats
  • 150 Iron Mikes (both feet = 1)
  • 150 Bicycle Kicks (4 ct)
  • 150 Flutter Kicks (4 ct)

Mosey to roadway that semicircles by the soccer fields.  We will run around the semi-circle doing two burpees after every ten stakes in the grass.  Men finishing first will alternate between Merkins and Big-Boy Sit-ups.

Mosey to the large parking lot is near what used to be the southern ball fields.

We will do suicides to each light post and then the end of the parking lot.  Each time a man comes back to the curb he should do 20 Baby Crunches.

Mosey to the AO.

COUNT-OFF & NAME-O-RAMA
21 men with one FNG, Darrell Roberts, whom we dubbed “Hochuli.”  We were also blessed to have Trunk and Submarine visit us as they are usually at the Truck Stop on Saturday mornings.
CIRCLE OF TRUST/BOM:
Ask guys who are in their 60s like me.  Life is short.  We need to accept the glory and beauty of what God has given us here.  Man, we need to savor these days, bless them, hold them in our hearts.  The time is now.  Why wait until we are in retirement or on our deathbeds to enjoy God’s gift to us.  The other day, I was listening to one of my favorite songs by Van Morrison, one that you might not have heard as it isn’t as famous as some of his others.  It captures the idea of our needing to cherish our time here on earth while thinking of our savior who has blessed us with the gift of life.

“These Are The Days” by Van Morrison

These are the days of the endless summer
These are the days, the time is now
There is no past, there’s only future
There’s only here, there’s only now
Oh your smiling face, your gracious presence
The fires of spring are kindling bright
Oh the radiant heart and the song of glory
Crying freedom in the night
These are the days by the sparkling river
His timely grace and our treasured find
This is the love of the one magician
Turned the water into wine
These are days of the endless dancing and the
Long walks on the summer night
These are the days of the true romancing
When I’m holding you oh, so tight
These are the days by the sparkling river
His timely grace and our treasured find
This is the love of the one great magician
Turned water into wine
These are the days now that we must savor
And we must enjoy as we can
These are the days that will last forever
You’ve got to hold them in your heart.

MOLESKIN:
Prayers for Cheatsheet as the new parenting plan that will be made for he and the mother of Cheatsheet’s daughter, Willow.  Prayers for all those impacted by the tornados that swept through Kentucky last night.
ANNOUNCEMENTS:
Christmas Party!  Also, great job by F3 men in helping with Christmas projects to help others in our community.

Train Train Train

THE SCENE:

Clear Temperature Humidity Feels like Wind Speed Wind Direction
59 ℉ 81% 59 ℉ 12.6 mi/h SSW

F3 WELCOME & DISCLAIMER.
I am not a professional.  I have a phone.  Workout as injuries allow.

WARM-O-RAMA:

SSH (20)
Imperial Walkers (10)
SSH (15)
Tempo Merkins (10)
SSH (10)
Cherry Pickers (ARAP)
Twisties (5)

THA-THANG:
Slow mosey to the football field.

Route 66s on field. Starting at goal line and then stopping every ten yards. So, 11 places. 1 rep at first, 2 at second, 3 at third etc. 11 stops 66 total reps.
1. Merkins
2. Monkey Humpers
3. Big Boy Sit-ups

Using equipment on the track. Creating a circuit of exercises.
1. Dips (20)
2. Incline or Regular Merkins (20)
3. Pull-ups (AMRAP)
4. Bear Crawl under hurdles.
5. Up and down bleacher steps (3 trips).
Rinse and Repeat.

Back to goal line. Wheel of Exercises. App on my phone that randomly picks an exercise and rep count.
Goal line: 30 Lunges
25 yrd line: 20 Wide Merkins
50 yrd line: Squats
25 yrd line: Lunges
Goal line: 20 BBS

Mary:
LBC (17)

COUNT-OFF & NAME-O-RAMA
8 good men got in some good training.

CIRCLE OF TRUST/BOM:

So, December 6th is the day before the 7th.  Or day before anniversary of attack on Pearl Harbor.  Arles Cole is a Pearl Harbor survivor. His advice to young servicemen is to “Train, train, train.”.  Arles believes training was a big reason Pearl Harbor wasn’t worse.  Taking his advice, we applied it to our health and worked out.  The challenge is to apply his advice to other aspects of your life.  Prayer life, Work, Family, etc.

 

MOLESKIN:
For those suffering from cancer specifically friend Matt, and girlfriend’s mother.  For parenting plans and the kids that are influenced by them.  For the unsaid prayers in our hearts.

ANNOUNCEMENTS:

You Are Already There

THE SCENE: You Are Already There
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Jog around the lot, 20 Side-Straddle Hops, 15 Shoulder Taps, 10 Rockettes, 5 Cherry Pickers, 5 Windmills, Michael Phelps, A Little of This and That
THA-THANG:
Men split up into teams of two.  We will go to parking lot across the street.  Each team gets two bricks.  Mosey with bricks to the Caribbean parking lot.

Team runs together around parking lot stopping at every two islands.  At each island each partner does five mini-man-makers with bricks.  While one partner does the five mini-man-makers the other partner does five shoulder taps (both shoulders = 1).

Next, we will do Doras with the bricks.  While one partner runs to the cone which is about 40 yards away, the other does the exercises with the bricks.  Then partners switch.  Each team does the following exercises:

  • 100 Overhead Presses
  • 100 Curls
  • 100 Rows
  • 100 Punches with each hand
  • 100 Wings Up
  • 100 Wings Out
  • 100 Winds Down

Mosey back to the shaded parking lot to drop off the bricks.

Mosey up Mini-Cardiac and then go on perimeter trail to the stop sign at road that lead to Admin Bldg. We will do 20 American Hammers in cadence.

Mosey to bottom of Mt. Everest.  We will do the following exercises before running to the top of the Space Needle, then back to the portion of the road in front of the Admin Bldg Parking Lot.

  • 20 Hello Dollies
  • 20 Flutter Kicks
  • 40 Little Baby Crunches

Mosey from Admin Parking Lot to Front Porch of Admin Bldg.  We will do 20 Calf Raises on steps then run counter-clockwise on loop that goes through Coliseum Area.  On the benches in that area we will do 20 Bench Lifts.  Then we will continue to run counter-clockwise around the loop and go back to porch.  Rinse and Repeat.

Mosey to AO

MARY:
Bernie and Skip Around the Parking Lot.  Ten Jump Squats.
COUNT-OFF & NAME-O-RAMA
17 Men with one FNG whom we dubbed, “Britches.”
CIRCLE OF TRUST/BOM:
You Are Already There

“Though we are incomplete, God loves us completely. Though we are imperfect, He loves us perfectly. Though we may feel lost and without compass, God’s love encompasses us completely. … He loves every one of us, even those who are flawed, rejected, awkward, sorrowful, or broken.”
― Dieter F. Uchtdorf

Love is patient and kind. Love is not jealous or boastful or proud or rude. It does not demand its own way. It is not irritable, and it keeps no record of being wronged. It does not rejoice about injustice but rejoices whenever the truth wins out. Love never gives up, never loses faith, is always hopeful, and endures through every circumstance. (1 Corinthians 13:4-7)

Life is a journey.  In that journey, men tend to live it like a quest.  The quest is the prize and we are always yearning for something more.  And, we tend to tie our self-concept into it.  That quest can be a good thing.  We tend to grow along the way.  But if that quest is not for God, we fall short.  We get that worldly thing but will always yearn for something more.  More money, a better job, a bigger home, a faster car.  Further, if we tie our self-concepts into that quest, we are deceived.  Are egos grow too big if we attain the worldly goal or we look at ourselves as failures if we don’t attain it.

Stop to think about life’s purpose.  What are we living for?  What is it that we are supposed to attain in this life.  Brothers, what if we are already there?  What if God loves us completely, just as we are.  What if we don’t have to win the prize, set the high mark, achieve some kind of standard to have God love us to the very depth of our being?  God loves us despite our flaws.  God keeps no record of being wronged by us.  God is patient, is kind, and never gives up in us, is always hopeful for us, enduring every one of our circumstances and human failures.

If we have that kind of love, we can be satisfied with what we have and who we are.  I don’t need the fast car, the mansion on the hill, to eat at the best restaurants.

Having that kind of love, knowing that whatever I do, that I am always favored by God and I am never seen as a failure in his eyes – that gives me the confidence to go out and take risks.  Knowing that should give us brothers the confidence to try, fail, and try again.  For we may fail, but we are not failures.  God is with us.  He loves us to the end.  We may never achieve our worldly quests.  We may fall short of getting that job we want, buying the house we hope for, earning the type of money to give our wives and children the things we long to give them.  But we have already attained our heavenly quest.  God is there with us already.  And if we trust in that, even if we die tomorrow, we have achieved our prize.

MOLESKIN:
Praise for Swimmies who has a daughter due to be born and house about to be closed on for the same day.  Prayers for those who are ill or shut in, including Steam’s mother who recently contracted Covid.  Fortunately, she is doing well.  Prayers for all those who are traveling at Thanksgiving.
ANNOUNCEMENTS:
Christmas Party at Judge Judy’s home on December 11.  Thanksgiving workout at Asylum will be at 7 am this Thursday.  Asylum and Asylum PM will combine for that workout.

45 Minute Warm Up

THE SCENE:

Mid 30’s with a slight breeze

WARM-O-RAMA:

4ct SSH x 20; Tai Fighters x 10 (forward and backward); Cherry Pickers x 5; Plank Jacks x 10; Failure-to-launch x 7; mosey up and around to CMU pile (stopped for some Rocky Balboa’s and Derkins on the way)

THA-THANG:

Carried CMU’s over by the church parking lot for some group therapy (and to continue warming up!).

Simple format… perform exercise listed at first cone, run to next cone across park lot and do same, continue and do same at cone 3 and 4, then run all the way back to cone 1 for round 2.

Exercises by rounds and cones:

1) CMU Thrusters x 5; Hand-Release Merkins x 10; Big Boy Sit-ups x 15; and 4ct SSH x 20

2) CMU Hammers x 10; Carolina Dry Docks x 15; Flutter Kicks x 20; Squat Jumps x 25

3) CMU Squats x 15; Wide Grip Merkins x 20; Freddie Mercurys x 25; Lunges x 30

4) Lightening Round – perform all 3 exercises at each cone… CMU Thrusters x 5 + CMU Hammers x 10 + CMU Squats x 15… then move to the next cone… so on and so forth

Restocked the CMUs and did high knees, rockettes, karaoke (both sides), and jogged back to AO

MARY:

Time for modified Howler Circle (PAX does non-stop monkey humpers while we rotate one at a time taking a lap around the circle – friendly “pats” on rears may have occurred)

Finished with Hello Dollies, Pickle Pounders, and Dead Bugs.

COUNT-OFF & NAME-O-RAMA:

6 well seasoned HIMs present – no FNGs

CIRCLE OF TRUST/BOM:
Reflected a bit on my up and down year of leading well at times and failing other times (more lazy than missing while trying).  Many opportunities to lead in our homes, work, church, and community.  Sometimes we pull back for fear of failure or the sting of memories from recent failures.  2 Peter 1 we read that the Lord has given us everything we need for life and godliness – for His glory and excellence – and therefore we have no excuse to “not try”.  We need to pursue the model of Jesus described in Philippians 2 where His attitude was right before any actions took place.  With humility we should try and try again and trust the Lord for the results.  Read an excerpt from Q source 4.5 talking about the tool of failure in carving out Virtuous Leaders.  Failure will happen… especially if we try to do difficult things… but we should not give up and we should get up and try again.