F3 Knoxville

The Grinder (with an “E”!)

AO: asylum-pm
Q: Pele (Jon Lindberg)
PAX: Toretto, F3 Pluto ( Hugh Nystrom), Mr Jinxy, Lilydipper, Pusher, Steam, Glamper, Drum Major, CRISPR, Tenderfoot, Lizzy, Pele (Jon Lindberg)
FNGs: None
COUNT: 12
WARMUP:

THE THANG:

MARY:

ANNOUNCEMENTS:

COT:

#2ForTuesday

AO: asylum-pm
Q: Steam
PAX: CRISPR, Pac-man, Rooney (Carl Whipple), Pele (Jon Lindberg), Brick, Sparkler, Lilydipper, Dung Beetle, Swimmies (Nathan Chesney), Lizzy
FNGs: None
COUNT: 11
Disclaimer + Intro
– Welcome to F3: Fitness – Fellowship – Faith
– My name is Steam and I’ll be your Q this evening
– A few things before we begin:
– I’m not a professional
– You’re here on your own volition
– 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.
– 5 Core Principles of F3
– F3 is free of charge
– F3 is open to all men
– F3 is held outdoors
– F3 is are peer-led
– F3 always ends in a COT
– F3 Credo — Leave no man behind, but leave no man where you find him.
– The mission of F3 is to plant, grow, and serve small workout groups for men for the invigoration of male community leadership.

WARMUP
– Willie Mays Hayes: 4×4
– BAC: F 10×4
– BAC: B 10×4

Cash-In
– 3 Man-Makers
– 25 SSH (1-count)
– 25 Imperial Walkers (1-count)
– 3 Man-Makers
#2ForTuesday — Run it back

THE THANG
(Mosey to the rock pile closest to Lyons View Pike)
– Stop Signs = 25 butterfly sit-ups

(1) Rock Work
– POC: rock pile and tree
– Round 1
– Rock pile: Curls
– Cone2: Chest presses
– 11+1, 10+2, etc
– Modified about halfway through for time: ran between the POC without the rock and executed Hallelujahs instead of presses
#2ForTuesday — Run it back
– Round 2
– Rock Pile: Alternating hand on rock merkins (both hands = 1)
– Tree closer to the rock pile: dips
– 10 reps each POC x2 rounds

(Mosey to the base of the Summit)

(2) Up + Over
– Bottom: 10 Imperial Walkers (1 count)
– SPRINT to the top of the Summit as fast as you can go
– Top: 10 Apollo Ono lunges (5/leg)
– Mosey to the :shovelflag:

MARY
1 more round of the Cash-In Xs — Cash Out
– 3 Man-Makers
– 25 SSH (1-count)
– 25 Imperial Walkers (1-count)
– 3 Man-Makers

SWS
– Willie Mays Hayes
– Twisty

ANNOUNCEMENTS
– GTE — knoxville-gte-2024
– It’s not too late to participate and/or volunteer!
– Saturday Convergence asylum-daybreak on 4/27 — 6:30am – 7:30am

COT
“Back to Basics”

www.phrases.org.uk/meanings/53200.html
Page 147 – 149 in Freed To Lead
Each F3 workout ends with what we call the Circle Of Trust, the COT. That’s not just a statement, it’s the fifth and final Core Principle. If your want to call yourself an F3 workout, you have to do a COT. You can do whatever you want to do in your COT, but there are three things you must do.
– First, there must be a Counterama. The first man says “one” and so on around the circle until you get to the Q sitting in the middle. We do this because keeping track of the PAX growth in the workout is the only way to strop DRTF (Diminishing Return To Fellowship – the concept that too large a workout group can erode Fellowship among PAX) before it sets in.
– Second, there must be a Namerama. Starting with the man who counted “one” in the Counterama, each man says his hospital name, his F3 name, and his age. If there is an FNG, the Q names him. Personally recognizing each veteran, and immediately integrating every new man is a must. There can be no anonymity in the workout for it to prosper.
– Third, a volunteer must lead the COT in a prayer. No particular prayer is prescribed or proscribed. Admittedly, most COT prayers sound Christian because (right now) that’s the predominant worldview of the PAX in F3. That may change, it may not. It depends on where and how F3 grows, not on some predetermined goal. F3 is about overcoming adversity, not achieving diversity.

Originally, when we started the COT, the prayer was done from the seated position in the circle, and some workouts still do it that way. However, over time, many have gone to the Ball Of Man formation, where the PAX gather tightly around the Q in the center and place hands on each other.

We realize that not all of the PAX in the Ball Of Man may share the same worldview, and that some may be uncomfortable with any form of prayer. If this is the case for you, then bowing your head respectfully while another man shares his faith (whatever that may be) is all we ask. If you are the kind of man who can’t or won’t do that, then F3 probably won’t be a good fit for you. No offense taken. No offense meant.

We have heard a lot of things in the Ball Of Man. It’s not unusual to hear men asking for help for another man or family member who is sick or in pain. We often hear thankfulness for the day, the Big Ball (the Earth, that is) upon which we just sweated together, or even just for the very presence of one another.

One constant theme in the Ball Of Man is the importance of sharpening each other, as Iron Sharpens Iron. Thus, we often seek help being better husbands, fathers, sons, uncles, bosses, and employees; all the things that men are called upon to be. The Third F is a realization that just being those things is hard enough without trying to to be them without help. More than that, it is a surrender to this idea: an insistence upon going it alone is not noble; it is selfish and prideful. The people who depend upon us to be those things that a man must be are more important than we are. We are not first. If we need help (and we know we do, each of us) then we owe it to them to seek and accept help. That help is the essence of the Third F. It has nothing to do with religion and everything to do with love.

This, my friends, is why maintaining discipline in the basic principles of what we do is so crucially important. If we stray too far off (as I myself have at times) from executing the basic principles and order of operations of F3, we are simply a group of men that workout together. Let’s not let that be our future – let’s stay the course and stay disciplined to preserving the principles and culture that we have here in F3. Iron Sharpens Iron!

Staying Alive With 5

AO: asylum-pm
Q: Steam
PAX: Lizzy, Tenderfoot, Swimmies (Nathan Chesney), Pusher, Pele (Jon Lindberg), Drum Major, Down Under, Abacus, Lilydipper, Brick, CRISPR, Title IX (Christian Prescott), F3 Pluto ( Hugh Nystrom), Crash Dummy, Blindside, Rooney (Carl Whipple), Whitey Titey, 0
FNGs: 1 0
COUNT: 18
WARMUP:
– 5 man-makers
– 5×4 cherry pickers
– 5×4 squats
– 5×4 merkins
– 5×4 rockettes (slow and high)

THE THANG:
(1) 5 Laps Of 5
– 5 POC: Top of the stairs, bottom of the stairs, bottom of the next set of stairs, bottom of the Summit, top of the Summit
– There will be an X on the cone at each POC
– Everything is 5 reps on a 1 count
– 5 rounds = do cone 1, run all the way around the loop back to cone 1
– Then do cone 1, cone 2, and run all the way back to cone 2
– Same with cone 3-5
– (Do one practice lap together with all of the Xs before starting)
– 1: SSH
– 2: Merkins
– 3: BBS
– 4: Imperial Walkers
– 5: Squats

(2) Wall 2 Wall
– Get a battle buddy
– 2 walls: this one and the one up there
– All Xs will be done down here
– Start with 5 reps each X, then run up and touch the wall
– Rinse and repeat 4x, adding 5 reps each round
– 1: 5
– 2: 10
– 3: 15
– 4: 20
– 5: 25

MARY:
– Mosey back to the flag with a new battle buddy and do 2 things:
– Find out something that has been challenging in their week so far
– Find out something that has been good in their week so far
– ATMs

COT:
Your Non-negotiable 5

The theme for the day is 5, obviously being the 5th of March. You see the number 5 in a lot of places such as books, articles, media, studies, and more:
– The 5 love languages
– 5 voices of communication
– 5 steps to living a healthier life
– 5 investments to increase your portfolio this year
– We have 5 fingers and 5 toes on each hand/foot (well, most of us)
– The song Mambo #5 (might not be a great example)

Humans clearly are drawn to the number 5 to remember things, to do things, to activate things in life, etc.

I’ve shared this before:
1% of your day = 15 minutes. When broken down into 5-minute increments of focus (example: 5 minutes of silence, 5 minutes of prayer, 5 minutes of reflection), can be a powerful way to purposefully take ownership over 1% of your day.

We’re in week 10 of 2024 – the 1st week in March. How are those New Year resolutions doing?

So while tapping into the number 5, the challenge is this: identify your non-negotiable 5.
– This week
– This month
– This year
– Your life?

Non-negotiable = not open for discussion or modification
– If there aren’t any non-negotiables in your life — everything is up for discussion or modification
– With others, sure, but also with yourself

I discipline my body like an athlete, training it to do what it should. Otherwise, I fear that after preaching to others I myself might be disqualified.
– 1 Corinthians 9:27
www.bible.com/bible/116/1CO.9.27

Can you HEAR the music?

AO: asylum-pm
Q: Pele (Jon Lindberg)
PAX: Pusher, Brick, CRISPR, Switchhitter (Tony), High Heels (Henry Ritchie), Drum Major, Mailbox, MD Hammer, Tenderfoot, Z-Bone, Crash Dummy, Glamper, Title IX (Christian Prescott), Kung Blue, Sparkler, Doubtfire (Nick Bond), Pele (Jon Lindberg), La-Z-Boy (Zac Smith), Lizzy
FNGs: None
COUNT: 19
WARMUP: -20 SSH (4-ct IC)
– 10 Windmills (4-ct IC)
-10 Grady Corns (4-ct IC)
– 10 Mountain Climbers (4-ct IC)
– calf stretches
THE THANG:
MOSEY up Baby Cardiac and to the open area next to the road.
JINXY’S FOUR AND A QUARTER. Start at bottom of hill, run to top of slope and do 25 reps of an exercise, return to starting position. R&R 4 times, totaling 100 of the exercise (all single count).

Round 1: Bottle openers

– Round 2: Squat Jumps

MOSEY to Colosseum
Run around OUTSIDE circle, doing exercises at the Four “corners”

15 Big Boys (or 30 LBCs), 15 American Hammers (2-ct)

MOSEY to FIELD BELOW COLOSSEUM.
RECTANGLE of DEATH!!
Blue cones on Corners, Orange Cones on sides (one side has blue cone in middle). Sheets will tell you what to do and how to get to next Blue Cone. Rinse and Repeat. First one done yell RECOVER.
Corner
1: Do 20 Iron Mikes (10 each leg). Suicide using orange cones to next
blue cone.
Corner 2: Do 20 Plank Jacks, Bear Crawl to next Blue Cone
Corner 3: Do 20 Big Boy Situps, Bernie to Blue Cone ½ way down.
½ Way Cone: Do 10 PRISONER GET UPS, Bernie to next Blue cone
Corner 4: 20 Shoulder taps , EL CAPITAN to next Blue Cone
Mosey to rock pile, AMRAP with curls, presses, rows, and triceps.
MOSEY TO AO
MARY: Flutter kicks, E2Ks, Homer/Marge
ANNOUNCEMENTS: Camping this week-end, various Ruck events, Hiking workout in early March, tune in to Slack.
COT: Quote from the movie Oppenheimer: “Algebra is like sheet music. The important thing isn’t can you read the music, it’s can you HEAR it” . Faith is similar. You can check all the boxes of the rituals of your faith, but the goal is to hear the music of your Sky Q’s love in your heart and soul. It may take a while for that to happen, and it’s not necessarily connected to how may boxes you check, but it’s an incredible feeling hearing that song in you once you attune to your God. “During the quiet moments, when I still my mind and my body, I can hear the song of His love in my heart and in my soul.”

47 More

AO: asylum-pm
Q: Steam
PAX: Pele (Jon Lindberg), Drum Major, CRISPR, Jeevan Kypa (Scrubs), Glamper, High Heels, Brick, OnStar, Lilydipper, Rooney (Carl Whipple), Switchhitter (Tony), Tenderfoot, Pusher, Kung Blue, Abacus, MD Hammer, Crash Dummy, Cheetah Boy, Cleopatra
FNGs: 1 Cleopatra
COUNT: 20
WARMUP:
– Cherry Picker: 5×4
– Rockette: 10×4
– TN Rocking Chair
– Baby Arn Circles (F): 10×4
– Baby Arm Circles (B): 10×4
– Mountain Climber: 10×4
– Merkin: 5×4

THE THANG:
(Mosey to the BP)

1 — January PFT (6-10 minutes)
– 2 minutes of squats
– 2 minutes of merkins
– 2 minutes of BBS
(Log your reps + 2miler here for January: docs.google.com/forms/d/e/1FAIpQLSe6g_CIi1YToaVu8_-URG-0TUYgvJoT7J4fOboUuH3Ru5dJHQ/viewform)

(Mosey down to the NP)

2 — Part of Cardinal
– Nickel + Dime
– 2 POC: The Island
   – 2 yellow cards (5 + 10)
– Do the 5-card, run around The Island, and execute the 10-card
– Everything except burpees will be on a 2-count

(Mosey back to the AO lot for Mary)

MARY:
Cherry Pickers: 5×4

ANNOUNCEMENTS:
Checkout the weekly newsletter for all of the events coming up – there’s a ton 💪

COT:
Don’t Stay Submerged
– Extraction quote: “You drown not by falling into the river, but by staying submerged in it.”
– This reminds me of the ministry of Jesus
   – He loves people better than anyone
   – He would find someone in their current state — love them right where they’re at — but also love them enough to not allow them to stay there. John 5 is a great example of this: www.bible.com/bible/116/JHN.5.NLT
       – He saw this man by this pool and had compassion and understanding for him because he realized he had been there for a long time.
       – Boom – Jesus loved him right there where he found him – but he also loved him enough to not let him stay there
           – I always wondered if that man went back after he was healed. Did he come back to that pool that he was lame at for years and years and share what Jesus did for him with others. Woo……….
What if we did that? With every man in this COT – whether you’ve been here for 1 workout or for 100 workouts. (“Man, I love you and I see you – but I love you enough to not let you stay where you are. Let’s figure this out together. Let’s journey together.”)

– Takeaways –

  – Who can you call on to help pull you back to the surface?

  – Who can you challenge + encourage to not stay submerged?

  – 47 more weeks to go this year
       – Which is exactly 7,896 hours (if Google is correct)

What are you going to do with that time?