F3 Knoxville

Tag: Doogie

CMU Trail of Fears (Being Conquered)

[ The Scene ]

  • It’s hot with a capital h o t
  • PAX circle up in the bat cave where some shade is afforded

[ Warm-o-Rama ]

  • Windmill: 10 x 4 IC
    • 1 burpee
  • Rockette: 10 x 4 IC
    • 2 burpee
  • Baby Arm Circles
    • F: 10 x 4 IC
    • B: 10 x 4 IC
    • 3 Burpee
  • Seal-Clap Squats: 5
    • Down —> 1 4-count seal clap
    • Up = 1
    • 4 burpees
  • SSH: 10 x 4 IC
    • 1 burpee

[ The Thang ]

—mosey to CMU pile by bat cave—

(1) CMU Warm-Up

  • 5 CMU Getups
    • Deadlift up CMU
    • Squat w/CMU
    • Up + chest-press CMU
    • Deadlift down CMU on ground
  • 10 Cross-Overs
    • CMU on ground
    • Burpee on 1 side
    • “Jump” on the burpee is over the CMU
    • Burpee on the other side
  • 15 CMU Curl Presses
    • Curl + press – back down
  • 20 CMU Flutter Kick Presses
    • Execute flutter kicks while doing 20 CMU presses above
  • 25 CMU Drags
    • Bear Crawl formation
    • Take 1 hand – pull CMU through your legs to your other hand
    • Bear crawl up until the CMU is in the same start position as before
    • R & R
    • Every CMU pull = 1

(10 count)

—walkdown the stairs from the bat cave—

—mosey with CMUs to the beginning of lighted path leading up to Saturday morning AO—

(2) CMU Trail of Reps

  • CMU Curls
  • CMU Presses
  • CMU Squats
  • Nickel – Dime – Quarter
  • Light 1 = 5 CMU Curls
  • Light 2 = 10 CMU Presses
  • Light 3 = 25 CMU squats
  • Rinse & Repeat until we get to the small parking lot right over there
  • However – switch the order of the Xs once you get done with the first 3 lights
    • 4th light = 5 CMU Presses
    • 5th light = 10 CMU squats
    • 6th light = 25 CMU Curls

***Disclaimer: this sucked***

There was a teaching moment in this evolution of the beatdown however

Teaching Moment/Q Tip #1: Sweep/Pickup the 6/Wagon-Wheel/No Man Left Behind

The command of “Sweep/Wagon Wheel” was given 3x by the QIC

Pele was the singular HIM that responded and came back initially – the rest of the PAX followed suit after some prompting.

Why do we circle back/wagon wheel/pickup the 6/sweep if the QIC gives the command? (1) Not because the Q is in charge or commands it, but because any one of us could be the 6 on any given day. All of at some point in time have been the 6, you know what it’s like. (2) Circling back/wagon wheel/pickup the 6/sweep isn’t just a physical thing – it’s also mental as well. Sometimes all people need is a little encouragement and if you’re the 6 I’m gonna go out on a limb and say you probably needed some encouragement. Think about what circling back/wagon wheeling/picking up the 6/sweeping does for the 6 – not only does it reaffirm physically “No man left behind” but it also affirms mentally for the 6 and the PAX “No man left behind.”

We circle back. We Wagon Wheel. We pickup the 6. We sweep. No man left behind. That is a non-negotiable of F3. Period.

(Teaching Moment/Q Tip #1 was sunk in with 5 burpees by all PAX – we grow and move together – no man left behind)

Teaching Moment/Q Tip #2: It’s just a piece of rock

We have this thing at Asylum PM – if you break a CMU, 100 burpees or something crazy (stupid) like that. I’ll tell ya, people are generally pretty safe with their CMUs then, right?

However, it happens.

Dewey broke his CMU. Two pieces, on the ground. Disclaimer: Dewey is a tough hombre. Dewey is also the youngest PAX out there and he’s holding his own with the rest of us. Dude is straight crushing it in arguable one of the hardest CMU workouts to hit Asylum PM in a while.

Sometimes all people need a little encouragement. So you broke your CMU? Guess what? It’s a piece of rock – it’s okay. You’re crushing it man, keep your head up.

The bigger of the 2 broken CMU pieces is then shared by the PAX all the way back to the CMU pile. That’s what we do. CMUs are gonna get broken. It’s okay.

However, Teaching Moment/Q Tip #2 was sunk in with 5 burpees as well by all PAX – we share each other’s burdens)

Ah, I digress. Back to the hellish workout.

(Recover by parking lot)

(10 count)

Time to deliver these from whence they came – if you get down to the CMU pile first – come help someone else out with theirs that might be struggling (20/80 success on this).

(3) Pickett’s Charge to the Bat Cave

  • From the Asylum weekday morning AO car parking lot to the top of the overlook to the bat cave

Q lines up PAX in 2 lines – with Lilydipper and Pusher out front

The standard is as such —> run up Pickett’s Charge led by Lilydipper and Pusher —> no one passes them on the way up.

Teaching Moment/Q Tip #3: No one is above the standard, not even the Q.

Q stops PAX after first small hill on Picket’s Charge – reminds men of the standard set – PAX get in merkin plank position – 5 up/down merkins are executed.

Why? You are not above a standard – set by a Q or not. I am not above a standard – set by a Q or not. No one is above a standard – set by a Q or not. I don’t care how fast you are. No one cares how fast you are. There is a standard (set by the Q or not) for a reason. And a Q (and HIM) should expect and accept it to be followed. It’s not about you. It’s about the PAX. Challenge me on this. All feedback is encouraged and welcomed.

[ COT ]

  • # off
  • Name o Rama
  • FNGs
  • BOM

“Learn how to discern a win” – Jerry Flowers

    • Sometimes all people need is encouragement
    • When you can’t discern a win you’ll begin to mislabel victories
    • Identify a win – examples:
        • Lost something but gained something else
        • Lost something but gained a prayer life
        • Didn’t get the position or promotion but got character development and discipline along the way – that’s a win
        • I wanted to give you 5 examples of what I’ve identified as a few wins/victories for me so far this year:
          • Told to work from home indefinitely and feeling trapped inside all day —> freedom to be more intentional with my prayer life and pour more into things I love like F3 and walking outside – that’s a victory and a win.
          • A couple “failed” relationships —> intentional experiences and I’m being protected – given insight. That’s a victory and a win.
          • Started leading a small group of men – who are all married and in their 40s and up – I don’t say that to boast, I say that because for me this is a win for me because I didn’t see that modeled well a lot when I was growing up and now the Lord’s placed me there so I can actually see it modeled well while I learn how to lead – irrespective of my age or life experience – that’s a blessing and a win.
          • A few different opportunities have come and knocked on my door professionally and personally and instead of just flinging open the door – I’m learning to exercise judgement and wisdom in my decisions – for me that’s a victory and win.
          • We all have that one friend – and if you don’t that’s okay too – that has always been a little crazy right?
            • Well my dad has that one friend too. Great guy, snuck pre-21 years old Steam  a 6 pack at my dad’s wedding a while ago. We all get together for a guys weekend this weekend and play golf, shoot, wet our whistles probably a little more than we should, especially this particular guy and a bi-product of that led to him just opening up and saying “I remember having nowhere to turn, and just crying out to God for help.” Getting to recognize the weight of what was actually happening when he was verbally processing this was a huge win and victory. God’s on the move. 

So, what did we learn?

(1) No Man Left Behind. Period. Circling Back/Wagon Wheeling/Picking Up the 6/Sweeping is more than just a physical action.

(2) Stuff happens. Things break. There are consequences. But we share each other’s burdens. Don’t sweat the small stuff. Keep your head up.

(3) There’s a standard for a reason. No one is above the standard. Not even the Q.

(4) Learn how to discern a win so you don’t mislabel victories in your life.

(5) Sometimes all someone needs is just a little encouragement.

Iron. Sharpens. Iron.

-Steam

 

Stay Off The Grass

[ Welcome/Disclaimer ]

  • Welcome to F3: Fitness – Fellowship – Faith
  • My name is Steam and I am honored to be your Q this evening
  • FNGs?
  • Couple of things before we begin:
    • I’m not a professional
    • You’re here on your own volition = you’re here on purpose – I truly believe that and I hope you do too
    • I don’t know any injuries you may or may not have so if you do need to modify anything we do this evening feel free to do so but push yourselves and the men around you
  • COVID Precautions

[ Warm-Up Xs ]

  • Cherry-Picker: 10 x 4
  • Gate-Opener: 10 x 4
  • Rockette: 10 x 4
  • Motivator: 5
    • SSH
    • Straight out
    • Just legs
    • Hops

[ PT ]

(Mosey to the back of the admin building)

  1. Cash-In with 100
    • 20 SSHs – 5x
    • 12 – 3 – 6 – 9
    • 1 group goes counter clockwise + 1 group goes clockwise around the grassy area
    • When you’re done back here at 12 (the top) – hold the Al Gore 

(10 count)

(Mosey to Cardiac Hill)

– Every stop sign = 10 merkins (down/up)

  1. Quarter Pounder
    • 4 points of contact
      • Top
      • Turn 1
      • Turn 2
      • Bottom (light)
    • Every point of contact: 25 merkins
      • Straight-up
      • Incline
      • Decline
      • Your call
    • When you get to the bottom: knock out some squats and work on your breathing until the 6 is up

(10 count)

    • What goes up must come down, right? Let’s flip that on it’s head and consider the idea that what comes down will rise up again, but in a different way.
    • So – going back up to the top – same concept
    • Same 4 points of contact EXCEPT
      • 1 Man-Maker at each POC
    • Hold Al Gore

(10 count)

(Mosey to small Pav single file)

Detour at CMU pile – 5 points for the Q (LOL)

  1. High 5
    • Every pillar = 5 SSHs — lunge to the next pillar
    • To the end

(Mosey to Chapel)

  1. Curb Appeal 
    • 10×4 Rocky Balboas on the curb
    • run across the street to the opposite curb
    • execute 10 down/up incline merkins on the curb

(10 count)

(Mosey back to AO straight up the hill to the flag)

[ COT ]

  • # off: 21 PAX + 1 FNG
  • Name o Rama
  • FNGs
    • 1 —> FirePower (originally named PoleDancer………found out there was a duplicate in the system so FirePower it is)
  • BOM

“Any creative work Is in some sense indebted to every person that has had an impact on one’s life, for good or bad”

  • Brent Curtis, “The Sacred Romance” with John Eldridge
  • Let’s take this a little deeper:
    • As men we create. We plant, grow, and serve. We build. We are intrinsically wired to do this by our creator.
    • Now I want you to think about what you like to create, whether you’ve actually done so recently or not.
      • Maybe it’s physically creating something such art or woodwork, or literature
      • Or Maybe it’s creating things that are not necessarily physical, such as an atmosphere, environment, or content.
    • But whatever that is for you – there are people in your life that have impacted this creation, how you create, what you create, and why you create – for both good and bad.
    • And both of these parties/experiences deserve credit
      • The good: think about those things/people/experiences that have had a positive impact on your life and influence the things you create and why
      • The bad: think about those things/people/experiences that have had a negative impact on your life and influence the things you create and why
    • So we know a couple things now:
      • As men we’re wired to create, plant, grow, and serve
      • The way in which we do this can be attributed to every person who has had an impact on our life, good or bad
      • And as High Impact Men – we’re called to set the standard and set the example – we lead by example
      • So it boils down to this: just like you have had people in your life that have impacted you (good and bad) that inspire you to create and inspires how you create – you have an opportunity every day as a High Impact man to fulfill one of those two roles in someone else’s life.

#2ForTuesday

THE SCENE: Insert info about the weather, etc.

F3 WELCOME & DISCLAIMER

  • Welcome to F3: Fitness/Fellowship/Faith
  • My name is Steam and I’m honored to be your Q this evening. And welcome to #2ForTuesday
  • ANy FNGs?
  • Couple things before we begin:
    • I’m not a professional
    • You’re here on your own volition – aka you’re here on purpose.
    • I don’t know any injuries you may or may not have – so if you need to modify anything we do this evening feel free to do it, but push yourself and the men around you! They deserve it and so do you.
    • I do have water and medical gear in my pack just so everypone is aware – and I will have my phone on me for the duration of the Q.
    • If at any point in time you feel dizzy or overheated – let someone know immediately. We’re gonna watch each other’s 6 and push each other, but safety is #1.
    • And I know that this point has been driven in time and time again – but if you’re not hydrating before you come out here and try and do an intense workout, ideally the day before at the latest, there’s potential that you’re going to be a liability and risk to no other’s safety. So hydrate. This heat doesn’t mess around.


WARM-O-RAMA:

 

  • SSH: 20 x 4 IC
    • #2FT
  • Squat: 15 x 4 IC
    • #2FT
  • Imperial Walker: 10 x 4 IC
    • #2FT
  • Man-Maker: 5 x 4 IC
    • #2FT
  • 10 Motivators (All on a 4 count – except the final count/hops)
    • (1) SSH
    • (2) Half SSH
    • (3) Legs only SSH
    • (4) Hops (1 count)
    • Finished at 2 – killer

THA-THANG:

(mosey to CMU pile)

—Lightpost trail by Pickett’s Charge—

  • Every lightpost for 8 total lightposts = 1 Man-Maker
  • When you get done with your 8th Man-Maker – execute Plank-Ups on a 4 count
  • #2FT –> back up the hill for 8 lightposts – do the same thing

(mosey to CMU pile down the hill)

—CMU Pile—

  • Grab a CMU each
  • Quarter Pounder
    • 25 Curls
      • Sprint to the flag by the pavilion = 1 burpee
      • sprint back
  • 25 chest presses
    • sprint to the flag by the pavilion = 1 burpee
    • sprint back
  • 25 swings
    • sprint to the flag by the pavilion = 1 burpee
    • sprint back
  • 25 1-handed merkins (rotate hands)
    • sprint to the flag by the pavilion = 1 burpee
    • sprint back
  • PAX executes 25 x 4 flutter kicks (x2 for #2FT)
  • PAX executes 10 SSHs on a 4 count

(mosey across the street to Pickett’s Charge hill)

  • 2 lines going all the way up the hill – American Indian run style.

 

  • At the very top – PAX is halted and reminded of “No Man Left Behind – No Man Left the Same” — 10 up/down merkins
  • Mosey back to the AO

MARY:

6 Minutes in Heaven

  • SSH
  • Imperial Walkers
  • Final 4 minutes = work on recovering/breathing/stretching techniques

COUNT-OFF & NAME-O-RAMA

25 PAX

CIRCLE OF TRUST/BOM:

 

  • “Expiration Dates”
    • This is something I want to share because this is a lesson I’ve learned before – I’ve just mislabled it. But I’m going through it right now again and have been able to use discernment to better understand what’s really happening.
    • When you think of an expiration date, let’s say on something in your fridge for example – it’s a prophecy of what’s to come. On this date – this will no longer be in your best interest or be good for you to consume. They’re pretty self explanatory right?
    • The reason for the expiration date is so that it can be removed so something else can take it’s place. Not just anything else – but something that’s good, something that is new and fresh. If I keep milk that’s past it’s expiration date in my fridge, it’s only existing to take up space in my fridge, instead of being replaced with something that’s more lifegiving. And you know what happens when you keep something that’s past it’s expiration date in your fridge? It starts to spread an aroma or an unpleasant smell – thus making the fridge and anyone who opens the fridge that much more aware that something expired is still being housed.
    • But what happens when things don’t have a nice, printed out expiration date right on the front? What do you do then?
    • There are things in life that will become expired without you even knowing it. There are things in your life that will have an expiration date that at the time of purchase you never thought would have an expiration date. But the producer and supplier did.
    • And that’s a hard thing to acknowledge sometimes – when there’s something in your life that’s past it’s expiration date and you can tell. How can you tell? Because of it’s aroma and the way it is affecting other things in your metaphorical fridge (your life). These could be things that are good! These could be things that you don’t want to have an expiration date and you’re looking up at the producer asking why did this have to expire?
    • Because the producer knows something else is coming. The producer knows that sometimes things that we wanted to keep in our fridge had an expiration date from the very beginning and just because they were in our fridge at one point doesn’t mean they were designed to stay there forever.
    • Let me back this up with what I think being a responsible fridge owner that seeks wisdom and discernment looks like – or as we refer to – High Impact Men
    • 1 Corinthians 13:11 — “When I was a child, I talked like a child, I thought like a child, I reasoned like a child. When I became a man, I put the ways of childhood behind me.”
    • It’s hard to recognize some things in your life might have an expiration date. It is. I’ve been there. I’m there right now. But until you remove what has become expired, it’s gonna be really hard for the producer to take you higher.

Barney’s Beatdown

THE SCENE 43 and Clear

F3 Welcome and Disclaimer

THE THANG
COP
Cherry Picker x 15 IC
Arm Circles F&R x 11 IC
Skyhawk Merkin x 15 IC
Hillbilly Walker x 15 IC

Triple Threat on the Main Lot
Barney has 3 Friends – BJ, Baby Bop, and Riff. Riff is the Runner, Baby Bop is doing Little Baby Crunches, BJ is doing Merkins.  Riff runs and relieves  Baby Bop who is doing LBCs.  Baby Bop changes to Riff and runs back to relieve BJ and starts doing Merkins.  Rinse and Repeat x 3-4.

Mosey to side lot

BOMBS
Barney has another friend called Dora:  BOMBS – with a partner:
40 Burpees
80 Overhead Claps
120 Merkins
160 Big Boy Sit ups
200 Squats

Mosey to Playground

11s
Derkin and Box Jumps OYO
Big Boys when finished.

Mosey back to SP

Quick Lap
Sideways cross over run (karaoke) along 1st side, 5 burpees in corner
backwards run along 2nd side, 5 Squat Jacks
Sideways cross over run (karaoke) along 3rd side, 5 burpees in corner
backwards run along 4th side, 5 Squat Jacks

MARY
Rosalitas (Vertical Dollys) x 15 IC
Boat Canoe OQ
Pickle Pounders x 15 IC

COT
CountORama // NameORama

BOM
I have been thinking quite a bit about being a good steward of what God has provided.  God owns everything – (Psalm 24:1-2).  The earth is the LORD’s, and everything in it, the world, and all who are in it.  Accept what you have – (1 Timothy 6:7-8) Basically this verse says you come into the world with nothing and leave with nothing.  Seek first His Kingdom, and submit your requests to Him – (Matthew 6:33) But seek first his kingdom and his righteousness, and all these things will be given to you as well.

Guys, realize that we are here to simply manage what is already His.  We need to seek out his kingdom, his righteousness and aim to use what he has blessed us with for His glory rather than our own.

Monday Madness

THE SCENE 52 and Clear

F3 Welcome and Disclaimer

THE THANG
COP
Side Straddle Hop X 30
Imperial Squat Walkers x 20
Merkins X 15
Little baby arm circles Front x 10 and back x 10
Mountain Climbers x 20

Mosey to bottom Coupon pile for CMU the to the top of Cardiac Hill

Cardiac CMU Circuits
Top 20 rows then run to the bottom of Cardiac Hill.
At the bottom, begin the following circuit
Bottom- 10 Mercans
1st Corner – 10 Decline Mercans
2nd Corner –10 wide mercans
Top – 20 Rows
Run to bottom, rinse and repeat

Mosey back to SP

Burpee Dan’s
4 Burpee : 4 lunges across lot.
Down to touch the fence and back up in reverse sprint back to start
3 burpees : 4 lunges back to starting position.
Down to touch the fence and back up in reverse sprint back to start
2 burpees : 4 lunges back to starting position.
Down to touch the fence and back up in reverse sprint back to start
1 burpees : 4 lunges back to starting position.
Down to touch the fence and back up in reverse sprint back to start

Wagon wheel around the parking lot until everyone finishes, then circle up for MARY.

MARY
Flutter Kicks x 20
Hello Dolly x 35

COT
Number off and Name O Rama

BOM
We have two ears and one mouth so we can listen twice as much as we speak.

Moleskin: Heavy mumble chatter to start off the day with several just in time arrivals to haul their CMU to the top of Cardiac Hill.  Good to see Fannie May, Doogie, and Jump around back out.  They did not miss a beat!