F3 Knoxville

Tag: Crispr

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.

17 Humble HIMs at Asylum

THE SCENE: Sunny about 65 F
F3 WELCOME & DISCLAIMER

Normal disclaimers. No fngs tonight
WARM-O-RAMA:
SSH – 20 IC

Arm circles – 10 thumbs up, 10 thumbs down

Michael Phelps arm warm ups

Cherry Pickers – 10 IC

Slow Mosey to Tree and back

Grady Corns – 34 IC

THA-THANG:
Mosey to stop sign – 11’s – LBC 2ct at bottom, run to cone up and do Reverse Lunges

Run down road to lower- lower stairs directly below bat cave:

Blimps (progressive)- do exercise, run to base of bat caves stairs, run back down stairs and repeat adding 1 exercise each time until all are done

Bobby Hurley- 5, Lunge – 10 sc, Imp Walker- 15 2 CT, Merkins-20, Plank Jacks- 25 sc, Squats – 30

Mosey to front of Admin Building. Progressive. 1 Squat, then run 1/4 around circle to left, do 5x squat count star jumps, run back, then 2 squats and run to do 10 star jumps, then back. 3 squats, 15 start jumps, etc until about 30 or we cant do anymore

Mosey to AO. Plank for 2 minutes

MARY:
COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
I

13 Habits Of Humble People

Sections cut from March 1, 2015 Forbes Magazine article by Jeff Boss

 

They’re Situationally Aware

Situational awareness is a function of emotional intelligence as it is being aware of oneself, the group, the actions of each and the social dynamics therein. As such, situationally aware people aim their focus outward as they try to absorb (i.e. learn) more about the situation

They Retain Relationships

Studies have shown that humble people are more likely to help friends than their prideful counterparts.

They Make Difficult Decisions With Ease

Since humble people put others’ needs before their own, when faced with difficult decisions they respect the moral and ethical boundaries that govern the decision and base their decision-making criteria off a sense of shared purpose rather than self-interest.

They Put Others First

Humble people know their self-worth. As a result, they don’t feel the need to cast themselves before others just to show them how much they know. Instead, humble people realize that nobody cares how much they know until those people know how much they’re cared for.

They Listen

There’s nothing more annoying that being in a conversation with somebody who you can just tell is dying to get his or her words in. When you see their mental gears spinning, it’s a sign they’re not listening but rather waiting to speak. Why? Because they believe that what they have to say is more valuable than listening to you. In other words, they’re placing their self-interest first.

Humble people, however, actively listen to others before summarizing the conversation. Moreover, humble people don’t try to dominate a conversation or talk over people. They’re eager to understand others because they’re curious.

They’re Curious

Humble people seek knowledge because they are perpetual learners and realize that they don’t have all the answers. They glean knowledge from the experiences of others and crave more opportunities to learn.

They Speak Their Minds

While active listening is certainly important, humble people aren’t afraid to speak their minds because being wrong is not a fear they have. They know that to bridge the gap between unwillingness and willingness there must be action; they summon the courage to face difficulty as they graciously accept to sacrifice themselves.

They Take Time To Say “Thank You”

They Have An Abundance Mentality

Humble people don’t believe that one person’s “win” necessarily mean another person’s “loss.”

They Start Sentences With “You” Rather Than “I”

Humble people put others at the forefront of their thoughts. Humble people brag about others, while the prideful people brag about themselves.

They Accept Feedback

Humble people are not only receptive to constructive criticism but actively seek it because they know that feedback is a pathway to improvement.

They Assume Responsibility

Rather than eschewing blame on “the system” or the behaviors of others, humble people assume responsibility by speaking up and owning their part.

They Ask For Help

Part of being humble means realizing that you don’t have all the answers. No one does. Humble people acknowledge what they do and do not know and enlist help for the latter.

Humility displays a willingness to learn and become better–two things that everybody should cultivate.

MOLESKIN:

ANNOUNCEMENTS:
brolympics Nov 5

3 Seconds of Courage

F3 Q: 10.29.22 

AO: Asylum 

7am – 8am 

[ The Scene ] 

[ 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. 
  • FNGs?

[ Warm o Rama ] 

— X + take a lap — 

1 — SSH: 20×4

(Take a lap)

2 — Merkin: 10 (1ct)

(Take a lap) 

3 — Windmill: 10×4

(Take a lap) 

4 — Mountain Climber: 10×4 

(Take a lap) 

5 — Baby Arm Circle: 10×4 F 

(Take a lap)

[ The Thang ] 

(Mosey to the top of Cardiac)

(1) The Elevator of Strength 

  • Nickel, Dime, Quarter
  • 5, 10, 25
  • 3 Points of Contact
  • Top: 5 Man Makers (8 count)
    • Run to Point 2
  • Middle Curve: 10 Squats (1 count)
    • Do Point 2
    • Run back to Point 1
    • Do Point 1 + Point 2
    • Run back to Point 1
    • Do Point 1, 2, and 3
  • Bottom: 25 Flutter Kicks (4 count)
    • Run back to Point 1
    • Hold the plank

(Mosey to the Dock)

(2) There And Back Again

  • 2 points of contact 
  • Dock + entry pathway to the right 
  • 5 rounds – together 
  • Each round after the first one increases the # of reps by 10 (1ct)
  • 1: Merkins (10)
  • 2: Squats (20)
  • 3: Dry Docks (30)
  • 4: SSH (40)
  • 5: Calf-Raises (50)

(Mosey to the Island)

(3) Battle Buddy Core 4 Laps 

  • Get a BB
  • 4 core Xs we’ll do
    • LBCs
    • Flutter Kicks 
    • American Hammers 
    • Cockroaches 
  • 1 BB will stay here and just crank out reps of 1 X while the other BB takes a lap. 
  • Rinse and repeat until both of you have completed all 4 Xs here
  • Done? Plank it up. 

(Mosey to the playground or AO depending on time)

[ Mary ] 

  • SWS (Stretching With Steam): The Married Edition

[ COT ]

  • # off – 11
  • Name o Rama 
    • Choir Boy, Crawdad, High-Heels, Matlock, Mr. Jinxy, Crispr, Drum Major, Convoy, Lebowski, Q-Bert, Steam
  • FNGs – 0
  • BOM

“3 Seconds of Courage”

A funny story from my honeymoon about 3 seconds of courage, and no, it’s not what you think. 

After dinner one night, my wife and I were walking around the property and there was this band playing in this outdoor amphitheater area. So we sat down and got a drink and listened to them for a bit. They were playing some pretty popular music that people could dance to, and some of the staff was dancing with guests towards the stage, and then some of the guests started getting up to dance. And as Megan and I were watching this, something really strange happened – I got super nervous. I could tell my wife wanted to dance, and I did too, but for some reason I was really nervous to ask her to dance. My new wife! I kind of danced around it a little bit, asking her “Hey do you want to dance?” And her replying “Yeah kind of but I’m nervous!” And guys it was the funniest thing looking back. I’m sitting there with my wife, and she wants to be asked to dance and I want to ask her to dance and whisk her away with boldness to do so, and I’m sitting there thinking “What the hell man, just ask her to dance, she’s your wife and she wants to dance with you, what are you doing!?” 

And I almost missed out on an opportunity to dance with my wife. Almost. I shared this with her when we were cliff jumping this summer, and she was nervous to jump off a 10 foot cliff into the lake: “All it takes is 3 seconds of courage.” And after about 10 minutes she eventually jumped and it ended up being fine. The same thing applied to me last week, when I almost missed an opportunity to ask my wife to dance, I had to take my own advice – 3 seconds of courage is all it takes. Looking back tt really was kind of funny, both of us sitting there, just having been married, and nervous to get up and dance together. 

So sometimes a deep breath and 3 seconds of courage is all it takes: 

  • To be intentional 
  • To be bold 
  • To be thoughtful 
  • To make an impact

And the scariest part of that is not the end goal, but the initial workup mentally. And so I want to pose this to us as we head into the weekend and a new week, where can you implement 3 seconds of courage? Someone in your life needs this from you! Maybe it is your wife or your family or your friends or your coworkers or a conversation you’ve been meaning to have for a while. All it takes is 3 seconds of courage. 

Circuit of Pain

THE SCENE: Beautiful! Mid 70s, slight breeze, awesome fall colrs
F3 WELCOME & DISCLAIMER

Check
WARM-O-RAMA:
SSH, Star Fighters, Air Squared, Tempo Squats, Cherry Pickers
THA-THANG:
Mosey down Roadshow Run and take a tour of the circuit.  Five stations, decreasing reps, most of us got in three laps (full disclosure, I signed up to Q a few hours before the workout and flat out stole this from a recent backblast.  Can’t remember whose it was, but thank you!):

Station 1

Carolina Dry Docks

Bottle Openers (2 count)

Pickle Pounders

Round 1 = 20

Round 2 = 15

Round 3 = 10

Station 2

Merkins,

Off-set Merkins LEFT (left hand forward)

Off-set Merkins RIGHT

 

Round 1 = 15

Round 2 = 12

Round 3 = 9

Station 3

Big Boy Situps

Flutter Kicks (2 Count),

American Hammers (2 Count)

Round 1 = 15

Round 2 = 12

Round 3 = 9

 

Station 4

Side Straddle Hops

High Knees

Butt Kickers (Reps = Seconds for these last two)

 

Round 1 = 20

Round 2 = 16

Round 3 = 12

 

Station 5

Froggy Jumps

Bobby Hurleys

Iron Mikes (2 Count)

Round 1 = 15

Round 2 = 12

Round 3 = 9

Mosey back to top of Summit.  Do a TOTEM POLE, running to the Road Closed barricade to do 10x SSH, and return to continue the pole.  We only got about 1/3 of the way through.

Totem Pole

(knock the top one off after each cycle)

10        Burpees

9          Mountain Climbers (4-ct)

8          Diamond Merkins

7          Box Cutters

6          American Hammers (4-ct)

5          Imperial Squat Walkers (4-ct)

4          Hand Release Merkins

3          Bobby Hurleys

2          Squats

1          Star Gazers (10 seconds).        Pause.  Look around.  Embrace the Suck.  Encourage the closest PAX. Let’s GO!!

MARY:
Leg lifts (Homer/Marge)
COUNT-OFF & NAME-O-RAMA
9 and 2.0 Cheetah Boy
CIRCLE OF TRUST/BOM:
Talked about the recent school shooting and how the shooter was depressed, isolated, etc.  Severe Sad Clown syndrome… reach out to anyone who know who seems withdrawn, lonely, etc.  A little kindness can go a long way.
MOLESKIN:
Congrats to Cheetah Boy on his Cross country successes!
ANNOUNCEMENTS:
Food drive, clothing drive, Brolympics Nov 5!

Atomic Habits

THE SCENE: Starting to get gloomy in the fake gloom
F3 WELCOME & DISCLAIMER Did it
WARM-O-RAMA:
SSH, this & that, Imperial Walkers, arm circles foward/backward, Rockettes
THA-THANG:

  • In memory of Grady Pitstick, a Dora with a total of 34 (would have been his 34th bday) deconstructed burpess while Battle Buddy did countless Grady Corns
  • Dora with LBCs and Bring Backs
  • Steps Up and Calf Raises
  • CMU Doras with Curls, Presses, Squats, and Big Boys

COUNT-OFF & NAME-O-RAMA
Dozen
CIRCLE OF TRUST/BOM:
A review of “Atomic Habits” by James Clear. A book about habit formations, how and why they form, and how to created new or change old habits.  A few key takeaways for me:

  1. Habits are like compound interest.  Saving $1 isn’t going to change your life, but saving $1 every day over time will.  Same for certain habits.  Smoking today isn’t going to kill you, but smoking everyday for years might.  Eating healthy today isn’t going to make you lose weight, but eating healthy every day will lose weight over time.
  2. To change your habits, you must change your identity.  Your mind believes you are what the evidence says you are.  You cannot claim your identity to be a fit man if you sit on the couch and eat junk food.  The evidence doesn’t support the identity.  You must give yourself evidence of the identity overtime, and habits are they way to do that.
  3. “You do not rise to the levels of your goals; you fall to the level of your systems”.  A lot of people focus on goals, which are good, but goals alone won’t help you achieve a goal.  I want to be a more fit man for my health and my kids, but if I only have a goal, I’ll never get there.  I need systems in place, like habits, to be the focus on my attention.  You have to focus on the actions that build up overtime to reach the outcome you want.  Create habits that will support the goal, and focus on those habits. The goals will take care of themselves.

Atomic Habits: An Easy & Proven Way to Build Good Habits & Break Bad Ones

MOLESKIN:
Steam and his new bride.
ANNOUNCEMENTS:
Clothing drive, canned food drive, Brolympics 11/5 at Lakeshore.