Cowbell – Page 13 – F3 Knoxville

The Long Lap

February 9, 2018 Steam

THE SCENE: 0530, 30s, not quite character building weather, but not hot either

“Is it going to be warm?” —- “No. But it will be good.”

F3 WELCOME & DISCLAIMER :

“Welcome to F3: Fitness-Fellowship-Faith. My name is Steam and I’ll be your QIC for the next 45 minutes. I am not a professional, and you are here on your own volition, which means if you need to modify any of the exercises we do this morning – feel free to do so but push yourselves and the men around you. You came here to work and get better so let’s get after it.”

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

2. Rockette: 15 x 1

3. Cherry Picker: 10 x 4 (in cadence)

4. Slow Baby Arm Circles: 10 x 4 Forward || 10 x 4 Backward (all in cadence)

5. Backwards Lunge: 2x for each leg –> hold for 5 seconds each rep
THA-THANG:

Mosey to Big Ball Amphitheater
- Flag out front, carried by FNG Daniel Anders (Now “Soot”)
PT
- Assemble battle buddy teams
- Que hype workout music via bluetooth speaker
- (1) Each BB team sprints to the top of Big Ball amphitheater
- (2) Each person executes 8 pull-ups (overhand/underhand)
- (3) Each BB team sprints around the perimeter of the Big Ball pond = The Long Lap
  - 75% speed of higher
- (4) Upon return to Big Ball amphitheater stage –> 25 x 4 LBC (Little Baby Crunches)
- (5) Hold plank position until QIC says “Recover”
- Rinse & Repeat 5x
- Mosey American Indian Style to parking lot adjacent to UT’s The Hill
  - Sporadic squats 3x en route
- Mosey Back to AO
  - Take the Field: Sprint the field separating PAX from Big Ball AO startpoint

COUNT-OFF & NAME-O-RAMA
11 PAX + 2 FNG = 13 total

PAX: Abort, Cowbell, G-6, Petey, Pfeiffer, Plunger, Quarantine, Rascal, Rousey, Swanson, Steam

FNGs: Daniel Anders – 22 – Soot & Eric – 21 – Stagehand
CIRCLE OF TRUST/BOM:
Hijacking the song “Pray For Me” by Kendrick Lamar & The Weeknd

Hijacking a song = taking a song’s lyrics and “hijacking” them to fit for your own life or have deeper meaning

“I’m always ready for a war again, go down that road again, it’s all the same.” “Tell me who’s gon’ save me from myself, when this life is all I know.” “Tell me who’s gon’ save me from myself, when this life is all I know.” “Tell me who’s gon’ save me from this hell, without you, I’m all alone.”

“Who’s gon’ pray for me? Take my pain for me? Save my soul for me?”

This song spoke on many levels to me. We as men all go face wars every single day that are unique to each one of us. I don’t know what war(s) you’re facing as a man right now, whether tit’s at home, at work, in your relationships or marriage, or wherever that may be for you. Sometimes the wars that we are in the midst of feel like hell, or like we’ve been down this road before, or that we’re all alone.

So when you’re in the midst of whatever war you find yourself in – sometimes you’re fighting yourself – only one thing can save you and make you a better man because of it – God’s grace and love.

Another level this spoke spoke to me through was how much pain Knoxville is in right now. There are so many people hurting because of sickness or whatever else is going on in their lives. High Impact Men make a difference. As High Impact men – let’s continue to pray for our city and share the load and burden that some of our brothers are carrying right now.

Fight the Good Fight & Keep the Faith!

Just Keep Moving

January 16, 2018 Quarantine

THE SCENE: 27 degrees. Cloudy. Snow on the way (hopefully)
F3 WELCOME & DISCLAIMER
WARM-O-RAMA

SSH x 25

Baby arm circles 12 forward, 12 back

Tempo Squat x 10

SSH x 25

Tempo Merkin x 10

THA-THANG:

Mosey to UT parking garage
Dora 1-2-3: Partner up. Cumulative 100 merkins, 200 LBC’s, 300 squats between partners. While one partner performs exercise, other partner Bernie Sanders up the ramp, touches the wall and runs back. Jack rabbits help slower PAX finish reps.
Burpee Dans: 1 burpee then 4 lunges across garage, turn around and repeat with 2 burpees and 4 lunges back. Repeat with 3:4, and 4:4 ratios.
Four Corners: 10 BBS first corner, run to 2nd corner and complete 10 flutter kick (4 count), run to 3rd corner and 10 American hammers (4 count), run to 4th corner and 10 Hello Dollys (4 count).
Mosey back to AO

MARY:
La La Leggy: 20 squats, 20 lunges (10 each leg), 20 drop lunges (10 each leg), 20 jump squats, 20 calf raises

COUNT-OFF & NAME-O-RAMA
16 strong. No FNGs. Ponder was also in attendance, but I could not find his tag.

CIRCLE OF TRUST/BOM:
Just keep moving. We have applied this to our workouts the last several weeks due to the cold weather. If we don’t, our bodies shut down, hypothermia begins, and left unchecked we die. We can apply this to our personal and spiritual lives as well. If we are not moving forward we are stagnant at best and more likely than not regressing. What areas of your life have become stagnant? What have you neglected or given up on? What can you change or do to take action in these areas of your life?

Hebrew 12:1 Therefore since we are surrounded by so great a cloud of witnesses, let us also lay aside every weight and sin which clings so closely, and let us run with endurance the race that is set before us, looking to Jesus, the founder and perfector of our faith, who for the joy that was set before him endured the cross, despising the shame, and is seated at the right hand of the throne of God.

ANNOUNCEMENTS:
Encouragement to sign up for open Qs

Cloud 9 on the Tower of Power

January 3, 2018 Steam

THE SCENE: Character building weather: 10 degrees, clear sky, can’t lose
F3 WELCOME & DISCLAIMER:
Welcome to F3! Fitness – Fellowship – Faith. My name is Steam and I’ll be your Q in charge for the next 45 minutes. I am not a professional – you are here on your own volition and 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 always give 100%. Thank you for being here this morning – it’s freezing but you’re here – so lock in and let’s rock and roll.

WARM-O-RAMA:
1. Side-Straddle Hop: 20 x 4 ( in cadence)

2. The Cherry-Picker: 15 x 4 (in cadence)

3. The Imperial-Walker: 12 x 4 (in cadence)

4. The Merkin: 10 x 4 (in cadence)

THA-THANG:
Mosey to Tower of Power!Big Ball AO –> World’s Fair Park Signs (corner of Clinch Ave. & 11th St.) –> Down Clinch Ave, turn left on 12th St. –> Tower of Power @ 11th Street Parking Garage.

***In order to cross a street —> PAX completed 10 – 4 count squats***

AMERICAN Indian run up the Tower of Power (Level 5 – Level 9)
- Upon arrival at each new Floor Sign (Level 6, Level 7, Level 8, & Level 9) = 5 burpees –> hold Al Gore
Level 9 = Cloud 9
Cloud 9 Circuit
- 1 PAX member sprints around perimeter of Cloud 9
- PAX executes incline merkins until relieved
- Each PAX member completes perimeter sprint once
- 15 second breather
- 1 PAX member sprints around perimeter of Cloud 9
- PAX executes 15 buddy-situps (each) until relieved
- Each PAX member completes perimeter sprint once
Cloud 9 ABS (Abdominal Beatdown by Steam)
- Back to back –> surge right on through
- Flutter Kicks (26 x 4 in cadence)
- Hello-Dolly (26 x 4 in cadence)
- Up & Outs (26 x 4 in cadence)
  - Flutter kick position (legs 6 in. above ground) –> extend legs up vertically until lower back comes off the ground) –> bring legs back down & extend outward to flutter kick position)
- American Hammers (26 x 4 in cadence)
Mosey Back Down Tower of Power
- AMERICAN Indian run all the way down back to initial entry point = Level 5

***In order to cross a street —> PAX completed 10 – 4 count squats***

MARY:
Q in Charge performed routine PAX check-ups —> made sure everyone was was breathing alright/could feel their fingers & toes, etc –> because of the 10 degree weather
COUNT-OFF & NAME-O-RAMA
PAX Count: 6

CIRCLE OF TRUST/BOM:
2 Corinthians 5:17 —> The old has gone and the new has come.

Embrace the new year and realize that God has brought you into this new year afresh. Sometimes it can be difficult to let go of the old and embrace the new —> keep the faith & fight the good fight in letting Him allow you as a HIM to lead, serve, and love others well in the new year.
MOLESKIN:
Prayer Requests: Pray for G-6 as he recovers from being sick and other PAX members as well
ANNOUNCEMENTS:
Saturday Qs at the Big Ball will return on 10 January 2018.

Countdown to Christmas

December 19, 2017 Quarantine

THE SCENE: 43 degrees, foggy, the gloom in perfection
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Cherry pickers x 10

Baby arm circles forward x 12 then backwards x 12

SSH x 25

Tempo merkins x 10

Tempo squats x 10

THA-THANG:

Mosey to the big ball. Big ball pull ups x 10
Mosey to the big Christmas tree down town
4 corners escalator: 5 burpees first corner, Crab walk to 2nd corner and 5 burpees then 20 lunges (10 each leg), Bear crawl to 3rd corner then 5 burpees 20 lunges 30 merkins, Crab walk to 4th corner and 5 burpees 20 lunges, 30 merkins and 40 squats, Crawl Bear to start, alternating flutter kicks and hello dollys until six arrive.
Countdown to Christmas: Bear crawl around the big tree then 6 body builders, repeat with 5, 4, 3, 2, and 1. Hold Al Gore until six arrives
Mosey to nearby hill, 5 big boys at bottom and Bernie Sanders to top, Rise and repeat with 10 big boys at bottom.
Mosey back to big ball. Big ball pull ups AMRAP.
Mosey back to AO for Mary.

MARY:
Not much time left. Combo boat canoes/American hammers 10 in 4 count boat, 10 in canoe, 10 back in boat.

COUNT-OFF & NAME-O-RAMA
11 HIMS strong. 1 FNG Uni (Dustin Waterhouse). G6 and Popeye were also in attendance, but I could not find their tags.

CIRCLE OF TRUST/BOM:
We spend a lot of time around the tree at Christmas buying gifts, decorating, etc. Let’s make sure we spend some time everyday in the stable where the true gift of Christmas is found. “Rejoice greatly O daughter of Zion! Shout aloud O daughter of Jerusalem. Behold your king is coming to you; righteous and having salvation is he, humble and mounted on a donkey…”. Zechariah 9:9

MOLESKIN:
Continue to pray for G6’s friend with the eye problem. Praise that it has shown some improvement. Pray for G6’s friends expecting a child and findings of chromosome abnormalities. Pray for Pfeiffer and his wife for Christmas travel.

Pumpkin Carving

October 31, 2017 Pfieffer

THE SCENE: 44 and Spooky
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
-SSH x30 IC/ Cherry Pickers x10 IC/SSH x20 IC/Imperial Walkers x12 IC/SSH x15 IC/Baby Arm Circles Forward/Reverse x10 each IC
THA-THANG

Mosey to TN Amphitheater Stage as a PAX and do the following together…
- 10 Hand Release Merkins, 15 Squats, 20 BBS (take lap around Big Ball)
- Rinse and Repeat 3 times. on 3rd trip up sidewalk going behind the Amphitheater steps PAX must bear crawl up to top before returning to stage.

Mosey to Big Ball Steps…
- 7’s with Burpees and Hand Release Merkins (Burpees at the bottom, HRM’s at top of first level of steps.
Mosey to Big Ball infield…
- Partner UP with a Battle Buddy and wheelbarrow across infield to starting point (alternating who is crawling when partner is at exhaustion)

MARY:
Flutter Kicks IC x20, Hand release merkins IC x10, Hello Dolly’s x15 IC, Hand Release Merkins x7 IC, Pickle Pounders x14 IC
COUNT-OFF & NAME-O-RAMA
16 PAX & 1 FNG “Swanson”
CIRCLE OF TRUST/BOM:

Proverbs 27:12 “A prudent person foresees danger and takes precautions. The simpleton goes blindly on and suffers the consequences.” (NLT) Too often times I find myself being the simpleton. Reflect throughout your day at a particular time such as lunch and pray about your day and needs/concerns so that God keeps your heart receptive to His ways. If you want prudent results you can’t act in a manner of the simpleton!!

MOLESKIN:

ANNOUNCEMENTS:
As we were all walking to our cars Passport and myself encouraged others to sign up to Q/Co-Q! Commit to stepping out of your comfort zones and lead by serving.