F3 Knoxville

Tag: Cougar

JUCO: Iron PAX Week 1

THE SCENE: 70ish and muggier than a dark alley in NYC
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
6x Cherry Pickers, Sample of challenge exercises: Hand Release Release Merkins, Leg Raises, Jungle Boi Squats, BBS, Lunges, and Burpees

THA-THANG:
Iron PAX Week 1 Challenge

EMOM (Every minute on the minute) do 3xburpees. After burpees are complete work through the following:

  • 50 x Hand Release Release Merkins
  • 100 x Leg Raises
  • 150 x Jungle Boi Squats (2 Scoopz Style)
  • 200 x Big Boy Situps
  • 250 x Lunges (Forward)

MARY:
Definitely not, some PAX sat on the curb
COUNT-OFF & NAME-O-RAMA
20 HIMS with one FNG. Welcome Skybox! You picked an awesome day to start F3!
CIRCLE OF TRUST/BOM:
Be accountable. Told the story of PGA player Brian Davis in a playoff against Jim Furyk at Harbour Town. Brian hit his approach shot onto the beach (a hazard area). In a hazard area, your club cannot move anything out of the way on the backswing. Brian hit a great recovery shot onto the green, but was 99% sure that he had brushed one single reed out of the way during his backwing. Without hesitation he called over a rules official and notified them that he would be taking the penalty. As a result he lost the tournament. Brian was the only person in the world that knew about the infraction, but he had no second thoughts about calling it on himself. We need to hold ourselves accountable even when no one else knows about our failures. Strive to be more accountable to yourself, seek God’s help and forgiveness in those times that you have failed in private.

MOLESKIN:
The Iron PAX is a great challenge to push ourselves as hard as we can physically, but I view it more as a test of personal standards. F3 Greenwood continuously pushes for every PAX to strive for perfect form, which is a tough test in and of itself. My goal during the Iron PAX is to hold myself accountable on my form, I’m not perfect, but I’m gonna do my best to be. Understandably, some PAX will need to modify the workouts due to injuries or time constraints, but if you are able to complete it with perfect form, then do it!
ANNOUNCEMENTS:
Hardship Hill is October 3rd, we’ll need to schedule a date to build the obstacles that JUCO is responsible for.

FLEXing at the Crossroads of Pain

THE SCENE: We were prepared for rain in the forecast but it never came so the weather was just about perfect
F3 WELCOME & DISCLAIMER- Administered
WARM-O-RAMA:
10 x Moroccan Night Club IC
7 x Imperial Squat Walker IC
10 x Overhead Clap IC
7 x Power T Merkins IC
5 x Burpees OYO

More brief warmup than what I normally do – but each PAX got to choose his path today… so I think it was still ok
Explained to the PAX that there are 4 paths they would get to choose today
THA-THANG: Choose your own adventure: Picture of Adventure Paths You Can Take
Note that only the “1’s” were done today – the “2’s” were in case it rained and no chalk was available and the PAX would all be together but we’d individually choose which of two exercises to do. All exercises are 10 single count reps unless otherwise noted.

Yellow 1 Yellow 2 Red 1 Red 2
Squat Jumps Squats 10 Pull-ups
10 CMU OHP+Tris ea
Bernie up hill Run up hill 15 Burpees
10 Squat Thrusters
Squat Walker Imperial Walker 15 Diamond Merkins 5 Blockees
Lunges back down High Knees/Butt Kickers Down Plank (30 seconds)
10 Kettle Bell Swings
Back to 4-way stop + 5 Burpees
15 second count off after each round (For rain it will be dealer’s choice for the 6 to finish the path)
Blue 1 Blue 2 Green 1 Green 2
Freddy Mercury LBC Suicides x 3 (lights) Jog + 5 Squats
Heels to Heaven Gas Pump Walk to next part Sprint + Side Plank to next part
Pickle Pounder Pickle Pointer Suicides x 3 (lights) Sprint to end
Flutter Kick Hello Dolly Walk to path Jog + 10 Merkins
(Blue two laps) Back to 4-way stop + 5 Burpees

After approx. 5 rounds, recover at the 4-way intersection and dealer’s choice CORE until all PAX have finished their current round. Fast mosey back to the AO + 1 wagon wheel. Small jail break with Sunrise pushing me hard to the end!

MARY:
Only at the Crossroads of Pain (aka the 4-way stop sign). If we had time or Waxjob had showed up I was going to end with “Row, row, row your boat” (boat / canoe) #easter-egg

COUNT-OFF & NAME-O-RAMA
21 HIMs FLEXing in the GLOOM!

CIRCLE OF TRUST/BOM:
This week Kick flip asked if my BOM would be a continuation of “Step Up!” from my Q Tuesday at #the-project
In some ways, this is true – we’ve been talking about FLEXing as you step things up. As you are making choices to Step Up, what is next? It’s FLEXing – but I’ll leave you wondering what this for another minute.

What do you think of when I say “FLEX”? Do you think of F3 workouts? “Bros” posing in a mirror for that IG pic? Do you think of “FLEX”ing on someone to show you’re the one in charge (your kids, your wife, your subordinates at work, or even coworkers who you feel [wrongly] are inferior in some way to you or are not as good as you are at something so you should get more respect) or even someone “FLEX”ing on you (your boss, a government official, etc.)? Jesus had a few words to say about the last kind of FLEXing:

Matthew 20:25-28 – 25 But Jesus called them to him and said, “You know that the rulers of the Gentiles lord it over them, and their great ones exercise authority over them. 26 It shall not be so among you. But whoever would be great among you must be your servant,[a] 27 and whoever would be first among you must be your slave,[b] 28 even as the Son of Man came not to be served but to serve, and to give his life as a ransom for many.”

Jesus said to FLEX in the kingdom you have to get low. We don’t fight or live for this world as the place where Christ is making His kingdom come by force (yet- He will return), so here’s an acronym I have for you about FLEXing to help you remember how Christ wants us to flex now while we wait for His return:
Faithfulness – this is a big part of the continuation from “Step Up!” The PAX who get out there day-in and day-out are the ones who are doing the first part of being faithful. Be faithful in your job. Be faithful to your family. Be faithful in your repentance (don’t wait until you have a list of sins a mile long- God is RICH in mercy! and He is waiting for you as He did for The Prodigal Son)

Leadership – Jesus says for us to lead by example with the towel & basin. This means daily denying ourselves, laying down our lives, and obeying the things right in front of us and then AS God gives us roles and ways to lead others we walk humbly with surrender to Him as we know that He is holding us accountable for how we lead, teach, and care for others whom He has set under us for us to love and serve.

Endurance – F3 is such an easy analogy to share this with. The men I see each morning share different struggles and are (as I was reminded this week by a brother) all encouraged in different ways. This is true of your wives, your children, your friends, your pastors, and everyone else you meet. A passage that is constant encouragement for me in this area in particular is Hebrews 12:1-2.

X-factor: The Sovereignty of God – The belief and knowledge that God works ALL things for good (especially the “bad ones” is a way that no matter what has happened, or even especially through what has happened in my life and your life, that God is in control and He will bring to pass what He wills. I’m reminded of a quote from a book I’ve read several times now that quotes one of the Puritans saying “it may be better that one condition is more suitable for another”, meaning that God works in ways we do not (and should not expect to always) understand. He is trustworthy. He will see you through and is drawing you to Himself right now in the trial of adversity or the trial (yes trial) of prosperity. He is using all things to bring Himself glory and that is for your good.

So, how can we FLEX? We can’t do it in our own power but in Christ’s and seeing His example should encourage you and me to FLEX more and more:

Philippians 2:3-8 – 3 Do nothing from selfish ambition or conceit, but in humility count others more significant than yourselves. 4 Let each of you look not only to his own interests, but also to the interests of others. 5 Have this mind among yourselves, which is yours in Christ Jesus,[a] 6 who, though he was in the form of God, did not count equality with God a thing to be grasped,[b] 7 but emptied himself, by taking the form of a servant,[c] being born in the likeness of men. 8 And being found in human form, he humbled himself by becoming obedient to the point of death, even death on a cross.

MOLESKIN:
Made a special trip to Walmart, spent 20 minutes looking for chalk, had a lady help me find the chalk (got groceries too) then forgot the chalk at home… so I had to go back home. I showed up early this morning to see if it was going to rain and had a FLEXible plan if it did but it all worked out. And, as the F3 disclaimer says, I’d have modified as necessary if it hadn’t!

ANNOUNCEMENTS:
Sign up for the 2020 F3 Iron PAX challenge (Friday’s in September at JUCO as well as at Shamrock if you’re so-inclined too). Judge Judy returns next week (On Q next Friday). There are open Q’s so sign up for one (or ask me to co-q with you)!

Tuba’s family is moving tomorrow as well from Powell to Oak Ridge but he is out of town in the Reserves. Contact Booster to help him move (see Slack / GroupMe)

What Judge Said

THE SCENE:  73 and clear.  Perfect.
F3 WELCOME & DISCLAIMER:  Administered.

WARM-O-RAMA: 

  • Reach for the sky!
  • Let it hang!
  • LBAC F/B – IC x 8
  • Hillbillies – IC x 8
  • Abe Vigoda – IC x 8
  • Tempo squats – IC x 8
  • Knee Slap Merkins – IC x 10
  • Pickle Pounders – IC x 20
  • X and O
  • LBCs – IC x 20
  • Sleeping Hillbilly L/R – IC x 10
  • Hello Dolly – IC x 20
  • Projectivator from 15

THA THANG:

Mosey to the curb for

Jelly Legs:
Hold Al Gore 30 sec, 30 Squats, Run, Repeat.
Hold Al Gore 20 sec, 20 Squats, Run, Repeat.

and

Jelly Arms:
Hold Merkin at 6inches 30sec, 30 Merkins, Run, Repeat.
Hold Merkin at 6inches 20 sec, 20 Merkins, Run, Repeat.

then

Totem Pole:
Perform exercises in descending order at indicated numbered reps (12-1), Run. Upon return do the same but eliminate the top exercise on the list.

 

MARY:

Sprints:  1st place leads ab exercise after each sprint.  In subsequent rounds, 1st place finishers do three burpees before running.

Finish with a nice long set of pickle pounders.

 

COUNT-OFF & NAME-O-RAMA

19 HIMs and 4 2.0s

 

CIRCLE OF TRUST/BOM:

Today’s workout was a repeat of one that Judge Judy led last year on August 11.  He was signed up to lead today – most of you know that Judge planned to hand the flag off this morning to Spotter.  But he had to back out due to illness.  So, I picked up his Q – and, because Judge Judy is not here, I chose to do something that he would never tolerate if he were…I boasted on Todd Celeste, aka Judge Judy.

Todd started posting at F3 almost two years ago.  Within about a month he was leading Qs.  I was here in August of last year when Booster handed the flag to him.  To a man, everyone standing here thought or said, “oh yeah, he’s going to be good”.  Over the past year, he has challenged all of us physically, relationally, and spiritually.  He inspires the exhausted to push farther and harder than they thought they could.  He provokes the unwilling to jump in and lead a Q.  He prompts us to lead, and serve, and give to the community.  He encourages us to reject indifference and lean into our roles as a friend, father, and husband.  That dude has led this group very well.

One thing that I appreciate about Judge is how he shares during the Word.  He is open with his heart and his weaknesses, so that we might prevail where he struggles.  He speaks God’s Word over us and brings it alive with applications which are relevant to all of us.

Hebrews 13:7 “Remember your leaders who have spoken God’s word to you. Think about the impact of their lives and imitate their faith.”

I read seven things that I’ve heard Judge say while standing right here on this parking lot.  Remember…think about their impact…and imitate the faith that you’ve seen lived out right here;

  1. “Blessed are the Peacemakers for they shall be called children of God.”  Are you a Peacemaker? Or do you help stir dissent as I often find myself doing… Stirring dissent, whether it is engaging in gossip or complaining about someone, ruins your witness for Christ.”
  2. “Don’t give in to fear.  Be a slave to Grace instead, maintaining an eternal perspective on daily fears. Place everything with Christ and the hope we have in Him.”
  3. “Take the highroad when you receive harsh criticism undeservedly.  Follow what God says about these situations: rich in kindness, slow to anger. Then let Him work through you.”
  4. “What kind of leader are you? Do you go home after a long day and expect to be served? Or are you serving?”
  5. “Leadership sometimes can be a simple act – you don’t need words.”
  6. “The life not wasted is one focused on lovingly serving others in a way that magnifies God’s glory.  Let that be our daily, even hourly, focus.”
  7. “…consider your words wisely, use them to build others up”

That’s solid gold!  I am thankful for the man that Todd is and the leader that he has been for this group.

 

I closed with a thought about leadership that I think reflects Judge’s style.  As you lead in your own circumstances (as a father, husband, boss, mentor…) consider this; a leader leads, he doesn’t just point the way.  Actions speak louder than words.  If you want those in your sphere of influence to remember, think about your impact, and imitate you – do, don’t just say, and work to be worthy of imitation. 

Hebrews 13:7 “Remember your leaders who have spoken God’s word to you. Think about the impact of their lives and imitate their faith.”

MOLESKIN:

Prayers for MC Hammer and Sty’s friend, Jeff.

Spotter will get the flag and be our AOQ soon – that dude is going to be good!

You Can’t Share Q-Tips or Sharpen Iron by Yourself

THE SCENE: Ominous. Thunderstorms on the radar. 100% chance of PAIN (or at least DOMS haha)
F3 WELCOME & DISCLAIMER Administered + Cell phone check (COVID rules applying). Q noted today is his F3iversary Q and he was almost named Prison Mike. Original picture here from July 31, 2019

Also noted was the concept that we all have something to contribute. Q stated he wanted “Q-tips”- things that make a Q, a workout, and each other better throughout the workout. PAX seemed to understand and during the warmup the Q gave several examples, encouraging the PAX to be ready to share a tip when the Q asked for some:

Q-tip
-prep the PAX for the workout beforehand (giving the spiel about Q-tips before the 1-minute warning as well as during the warmup doubly prepped the PAX)

WARM-O-RAMA:

  • 7 x Moroccan Night Club IC
  • 7 x Tempo Squat IC
  • 7 x Overhead Clap IC
  • 7 x Side Lunge
  • 7 x Tempo Merkin
  • 7 x Squat Walking Rockette
  • 7 x Hillbilly
  • 7 x Tennessee Rocking Chair
  • 50, 60, 70, 80, 90, 100% sprint progression to first light pole in AO parking lot
  • 20 Calf Raises for Booster

Q-tips during the warm-up (not all Q-tips listed were stated during the Q):
-Use the warm-up as a time to preview new exercises if possible. This gives the PAX a chance to mentally warm-up and adjust to the new movements.
-Pay attention to each individual PAX. If a PAX is struggling, offer a modification move to a different exercise (and think about modifying your Q)
-Do only what reps seem profitable – it’s a warmup not a beatdown
-Demonstrate all possibly unfamiliar exercises
-Do a longer warmup than you might think. This can help
THA-THANG:
Mosey to the Large Parking lot:
Q-tips on the way
-during a mosey is an ideal time to have some intentional mumblechatter with other PAX, especially after the warm-up and before the beatdown part of the workout
-the Q can lead without leading the pack but giving clear direction if the Q is not in the front of a mosey helps everyone follow more clearly
-during COVID, consider running / moseying shorter distances as during a “wagon wheel” PAX tend to not socially distance as well

First Phase – Full Speed 2-3 minutes of the following:
-100% Sprint to the first light pole
-1 x Burpee
-Jog (not rushed) back to starting curb

Q-tips:
-tell the PAX how long they’re going to do something that you’re saying is “max effort”.
-encourage communication and questions by eliciting feedback from the PAX “make sense?” is my go-to but you can find your own

Mosey to the newest parking lot
Q-tips:
-PAX were instructed we’d keep moseying until they gave at least 1 Q-tip (they were all trying to be respectful but I really wanted this to be collaborative)
-PAX responded with “threaten the PAX with punishment if they don’t enthusiastically participate” which was funny and kept the mood light
-sign up for Q’s so Judge Judy kill us with a beatdown (I’m sure he also meant so that Judge doesn’t have to Q every week)
-use the mosey time to talk about what’s happening next as you move in between additional workout locations while still giving the PAX a breather

Second Phase: Proper Scaling
Pax were asked to evaluate the following exercises in order of most difficult to least. Each was done starting with the most difficult at 2 reps and increasing by 2 reps to the least difficult (exercises are put in order for order done though they were list randomly for the PAX):

1. Burpees x 2
2. Bobby Hurley x 4
3. Air Thruster x 6
4. Tempo Merkin x 8
5. Flutter Kick x 10
6. Squat Jump x 12
7. Heels to Heaven x 14
8. Pickle Pointer x 16
9. Merkin x 18
10. Squat x 20

Q-tips:
-give the PAX choices. It engages them and they take ownership of the workout
-look for ways to engage multiple PAX so as to give a break through verbal feedback, other things like a 10-count (who can’t give a 10-count except the FNG who can’t breathe well and he probably doesn’t know even what a 10-count is?)
-numbering off (which we did 1 through 4) is also another way to give a break to the PAX
Mosey to the far side of Sophomore Hill (more Q-tips on the mosey)

Third Phase: Proper Social (aka Physical) Distancing
1’s & 3’s on the near side, 2’s & 4’s on the far side:
Bear crawl up (if you can’t bear crawl, you have to Bernie up, jog back down, & Bernie up again)
At the top: 15 lunges, 15 rows
First PAX to finish leads the group in the exercise of his choice until the 6 is up

Q-tips:
-verbal confirmation of continued and paying attention to COVID conditions meant skipping the rows for me as the Q. As the Q you need to make sure your men are SAFE above all else. You actively participate but even though they’re attending the workout you’re leading on their own volition, this doesn’t remove your responsibility (saying that just helps you not get a lawsuit nearly as easily should something go wrong)

Fourth Phase: Pulling & Pressing
Mosey to pull-up bars
5 pull-ups each, CMU exercise at the bottom (directions given weren’t super clear so I modified this one to be 20 CMU presses, putting the CMU back and doing a wall sit until the 6 except Erector who communicated he would be joining us after his marathon training run he did).

Fifth Phase: Slippery Scaling
Mosey to Freshman (or Stadium) Hill
PAX given 10-20 seconds to recover as I went over the next part:
5x of:
1 Merkin at the bottom (which basically is a burpee but shh the PAX don’t know this haha)
Up the hill
1 Squat at the top
Down the hill

Q called recover after only 4 times because it was exhausting.

Q tips:
-Rule of (Q-)thumb Q-tip – if you can’t do it, don’t Q it (so we only did 4 and didn’t do any hand stand push-ups)
-Q called for more Q-tips (some were probably given but not coming to mind – a tip that can be well-taken is if you don’t know or didn’t do something, admit it)
-directed the PAX to the courtyard (giving PAX direction to the next location, especially when it’s the end of the workout, allows you to pace yourself as the Q and see how the not-at-the-front PAX are doing)
–FiA had their first official week at JUCO and hollered at us in the rain. I know several M’s of the HIM’s we have were there and hope the distance was good but encouraging to see us working hard in the rain. This is how we can and should encourage our sisters in Christ (and men one way you can serve your M). One note is that their website is not yet updated but contact Doubtfire for more info if your M is interested).

When we got to the picnic table at the edge of the courtyard and as I was explaining what we were supposed to do there (listed below), lightning flashed. I had talked to the PAX if we saw any lightning (because of the strong likelihood of thunderstorms in the forecast), we would immediately stop the workout and go home- so that is what we did With COVID physical distancing, taking cover was also not an option because we’d be in an enclosed space and it’s just not worth the risk right now, especially looking to lead the PAX in what is wise.

Sixth Phase: The Home Stretch
PAX at 4 corners of the courtyard. 3 exercises, 1 per corner, run to the next and run past the 4th corner. 10 reps first round, 5 reps second round, 1 rep last round
1. Lunges
2. Pickle pounders (yes, there’s actually video of someone doing it- might even be F3 Knoxville guys but I couldn’t tell)
3. Rainbow hip drops (plank – hip drop left – plank – hip drop right)
4. Free Space (keep running)

MARY: (aka Phase 7):
Zilch. Unless it was OYO after we saw lightning or in your vehicle.
COUNT-OFF & NAME-O-RAMA
17 soaking-wet PAX (I took the picture, of course)
CIRCLE OF TRUST/BOM:
There is so much I wanted to say here. But often God has other plans for us. One year ago today I did F3 for the first time. Trolley led the massive beatdown I mean Q. Spotter was my slot car partner. Ribbed invited me to F3. Ribbed also came to JUCO for the first two weeks and he and so many of you HIMs have walked faithfully with me through the hardest year of my life. The pain and suffering were self-inflicted and yet God saw me through every moment of it. He has given beauty for ashes in spite of the great loss I’ve suffered – as Jesus says “For what does it profit a man to gain the whole world and forfeit his soul?” (Mark 8:36). “And as Paul would echo “Indeed, I count everything as loss because of the surpassing worth of knowing Christ Jesus my Lord. For his sake I have suffered the loss of all things and count them as rubbish, in order that I may gain Christ.” (Philippians 3:8)

There’s so much to be thankful for about F3. It’s similar to 2 Timothy 3:16-17 (I encourage you to read this verse), but as I’m sure you all have heard over and over, it’s really about Iron Sharpening Iron, or Proverbs 27:17 – “Iron sharpens iron, and one man sharpens another.” There are so many application points that I could come up with, but just as over the past year I’ve gathered all of the Q-tips from various places, I encourage you to read what I have below and come up with your own:

Be a proactive man, not passive (somebody else can do it or if they want it done they should ask me) or aggressive (other people had better do what I want them to so that things get done my way). A proactive man plans, seeks the Lord, and also looks for opportunities to serve others and be served. A proactive man sees benefit and value in all PAX who come – athletic, intelligent, out of shape, slow, quiet, whatever (let’s keep pushing for diversity among the PAX as well my dudes). Iron sharpening iron isn’t about you going and being the know it all. It’s about, as Swimmies well said when I went to the Asylum for the first time, “getting better together.” That’s what we’re doing F3 for. It’s not just about us. We lay down our lives for others. We let other men speak into our lives and then their iron sharpens our iron. We look at the plank first and then remove the speck from our brother’s eye.

The above is a broad summary of what’s taken place over the past year – and also what I hope will take place over the next year. There have been so many wonderful moments with each of you men I cannot express my gratitude enough, but as John Piper recently said when reflecting on his 1500th Ask Pastor John episode:

7. Let your motto be the principle of the apostle Paul “forgetting what lies behind and straining forward to what lies ahead“

Trolley said it last year too:

This F3 stuff is the best thing ! Feeling so grateful for it. It’s the best part of my day. Creative, challenging, always different, always free. Rain or shine. Always encouraging. Great testimonies and BOM’s. We be sittin’ on GOLD fellas! I hope where ever I go I can always find an F3 PAX to workout with!

Year 1 of F3 down. Now year 2 begins! You keep sharpening me and, Lord willing, I’ll keep sharpening you!

SYITG soon,
-Pool Boy aka Prison Mike

MOLESKIN:
One of the reasons I felt confident in everything we did for this workout was because I was prepared. I thought through a lot of the “what if’s”. Even if something comes up and you’ve not specifically covered it, you can succeed. I really thought we might be able to get through the workout, but God had other plans. This is a constant lesson that has been with me over the past year both at F3 and outside of F3 – surrendering to His will and way are best. Is it hard? It’s impossible. But that’s why we must rely on the Spirit and no do things – even exercising – in merely our own strength. “What did you have that you did not receive?” Trust Him for each day. Reach out. Take a Q!

Q-tips Part 1 was a success. We’ll see if a Part 2 is in the future.
ANNOUNCEMENTS:
-Mend house clothing was a little hard for Spotter to collect (though if you bring things in the future it’s probably best to give them to the person collecting things before workouts). They’re still collecting them as I’m sure the need didn’t instantly go away as these men recover from addiction.
–F3 Work Day at Mooreland Heights Elementary School August 8th at 8:45am
-FiA now at JUCO on Wednesday/Friday. Message Doubtfire for more info or see www.FiAknoxville.com to contact them if your M is interested.