F3 Knoxville

Tag: Drum Major

Confess

WARM-O-RAMA:
20 Side-Straddle Hops, 10 Plank Jacks, 10 Imperial Walkers, 10 Tempo Squats, 10 Windmills, 5 Full Body Twists, Little of This and That

THA-THANG:
Mosey to Stop Sign at Southeastern Corner of Admin Bldg.  Do 20 Hello Dollies, 4 ct.

Mosey to parking lot that has steps leading up to Coliseum.  We will do Doras.  While Partner 1 runs up steps, runs south, then comes back to end of the parking lot, Partner 2 starts exercises.  Then, partners switch.  The exercises that each partnered team performs are:

  • 150 Squat Jumps
  • 150 Bicycle Kicks, 4 ct
  • 150 Iron Mikes, 4 ct
  • 150 Flutter Kicks, 4 ct

Mosey to Parking Lot that semi-circles past the soccer fields.  Men run 10 gate poles, do 2 burpees, then continue 10 more gate poles, do 2 more burpees, and repeat the pattern to the end of the semi-circle.  Those arriving at the end of the semi-circle do Big Boy Sit-ups until all men arrive.

Mosey to what was formerly the southern ball field parking lot.  We will do suicides by starting at southern curb, running to each light pole, run back and then do 10 Little Baby Crunches.  Then go to next light pole, come back and do 10 more LBCs.  Repeat this pattern until the curb at other end of parking lot is reached.

Mosey back to Parking Lot that semi-circles past the soccer fields.  We will run 10 poles, then lunge 5 poles and continue that pattern all the way to the other end of the semi-circle.

Mosey to stop sign at southeastern corner of Admin Bldg.  Do 20 American Hammers.

Mosey to AO.

COUNT-OFF & NAME-O-RAMA
Ten men, no FNGs.
CIRCLE OF TRUST/BOM:

1 John 1: 8-10

If we claim to be without sin, we deceive ourselves and the truth is not in us. If we confess our sins, God is faithful and just and will forgive us our sins and purify us from all unrighteousness. If we claim we have not sinned, we make him out to be a liar and his word is not in us.

I am a Christian.  Some people think that Christians claim they are not sinners – that because they go to church or read the bible or believe in God that they are somehow better, cleaner, purer than others.  That is just not true.  Christians aren’t those who have no sin.  They are those who confess their sin.

I am a Christian.  I am also a screw up.  I may say I’m going to be nicer the next time, that I am going to stop cussing at other drivers on the road, that I am never going to drink too much alcohol again, that I am going to treat my body better because it is a vessel of Christ, that I am going to stop thinking such vulgar thoughts, that I am going to stop coveting what others have that I don’t.  I may say it, but I find myself screwing up again and again.  As the Apostle Paul said of himself in the Bible:

For the good that I will to do, I do not do; but the evil I will not to do, that I practice (Romans 7:19).

Christians aren’t those who have no sin.  They are those who confess their sin.  I know that I have a God who loves me.  I give myself up to him.  I know he forgives me, even died for me, and that makes all the difference.  I take joy in knowing that the creator of this world is a God of Love and forgives my sin.  Does this mean that I go out and boldly sin, knowing God will forgive me?  No.  It means that because God loves me, I will try to carry that love forward, doing as He would want me to do, living His will.  And so, despite my sinful nature, I will try to do good for others, often failing, but also doing good as I strive to live for God.

MOLESKIN:
Prayers of praise for Cheatsheet getting his stolen truck back, for Drum Major’s daughter being able to start running again after her injury, and for Jet Lag and his family being able to go back to the Philippines. Prayers for Pusher, his wife, and his children who will miss Jet Leg and Jet Lag’s family.  Prayers for us who will also miss Jet Lag!  Prayers of praise for Pusher’s daughter getting her driver’s license and for Pusher and his wife who will naturally worry about her driving. Prayers for The King James during this lonely time but time when he can get closer to God.

34 and On a Birthday Q

THE SCENE: Not as chilly as it could be. 

F3 WELCOME & DISCLAIMER: Done and Done. Lots of chatter during this, mostly from the lawyer in the group.

WARM-O-RAMA:

SSH IC x34; LBAC IC x17 EWay; Tempo Squat x10; Tempo Merk x10; Butt Kicks; High Knees

THA-THANG:

Route 66 

  • Captain Thor 1:2 ratio every other light for 10 sets 

Mosey to Everest and go up it

Mosey with wet shoes to the Coliseum 

Ghostman Baseball 

  • First → 10 Merkins 
  • Second → 10 Squats 
  • Third → 10 Should taps 
  • Home → 4 Burpees 
    • 1 group goes to 1st and back while the other does ab work; switch
    • Repeat adding a base and an exercise returning back down the bases 
    • Q led one group through ab work
    • Choir Boy (the inventor of Ghostman Baseball) led the other group

Long Mosey to Circus Maximus 

Circus Maximus

  • Blindside’s Fellowship Biscuit  (PAX stays together, once 6 starts the ab work; Q starts the 10 count)
    • Lap → 34 Merkins → Hello Dolly 
    • Lap → 34 Squats → Flutter Kicks
    • Lap → 34 4 ct. SSH → Freddie Mercury

Return to AO 

MARY:

Stretching out the legs after (almost 3.4 miles) a lot of moseys 

COUNT-OFF & NAME-O-RAMA

17 HIMs; 1 FNG; Welcome “Bag-Daddy,” a double respect HIM who also happens to be Blindside’s own dad! 

CIRCLE OF TRUST/BOM:

Luke 13:8-9 … Parable of a fig tree not bearing fruit. 3 years without fruit? The owner of the vineyard wanted to cut it down, it was wasting space. The steward pleads by saying he will dig around it, fertilize it, and tend to it more. If we want the fruit of God’s presence in our lives, then we must continually choose to make our hearts a fruitful garden in which the virtues of God grow and are nourished in abundance. 

Today is my birthday. I signed up for this Q several months ago when I learned that Birthday-Qs were a thing. It took me a while to remember that by performing a Birthday-Q, I would be publicizing my birthday. For most of my adult life, I have hated celebrating my birthday. I had several poor birthday experiences in a row during college and felt like it was always a burden on others like I didn’t want to be let down. I have gone so far as to ask my M to cancel a surprise party she was planning for me a couple of years ago because I didn’t want to celebrate. 

What I have learned recently is that by acting this way, by acting like I don’t want to be celebrated, I am actually taking away others’ ability to celebrate me. I love celebrating others and I am taking that joy away from the people that mean the most to me in my life. I thought I was being humble and not a bother to those around me, but in actuality, I was being selfish and hurtful to my family, my friends, and all those in my life that care about me. 

Don’t be selfish, ya’ll. It’s a bad look. 

ANNOUNCEMENTS:

  • Coats for the Cold: Donate coats for KARM now through November 13th. 
  • Brovember Challenge: F3Knoxville’s November Challenge. Sign-up on Slack. Slack channel “brovember2021” 

 

Repeat It ’til You Believe It

THE SCENE: Very cloudy, temp in high 60s.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
20 Plank Jacks, 15 Side-Straddle-Hops, 10 Imperial Walkers, 10 Windmills, Leg Stretches, Michael Phelps, Little of This and That
THA-THANG:
Mosey to Stop Sign at Northeastern Corner of Admin Bldg.  Do 20 Hello Dollies.

Next we will go from Cone to Cone along the road that semi-circles around the Admin Bldg.  We will do the following at each Cone:

  • Cone 1.  Do 20 Squat Jumps.  Then, Bernie Sanders to Cone 2.
  • Cone 2.  Do 20 Merkins. Then, Skip to Cone 3.
  • Cone 3.  Do 20 Big Boy Sit-ups.  Then, Bear Crawl to Cone 4.
  • Cone 4.  Do 20 Star Jumps.  Then, Sprint to Cone 5.
  • Cone 5.  Do 20 Squats.  Then Lunge to Cone 6.
  • Cone 6.  Do 20 Bobby Hurleys.  Then run to Cone 7.
  • Cone 7.  Do 20 Dive Bombers, 30 Calf Raises, 40 LBC’s, 30 Bicycle Kicks, 20 Iron Mikes (2 count), 20 Shoulder Taps (2 Count), Rinse and Repeat.

Mosey to main roadway and approach Lyon’s Bend Gate.  Turn left on little road that is close to Power Bldg.  We will do split into teams of two and do Doras.  While partner runs to end of roadway, does one burpee and runs back the other partner does exercise.  Each team will complete the following exercises:

  • 100 Merkins
  • 100 Big Boy Sit-ups
  • 100 American Hammers (2 count)
  • 300 Baby Crunches

Mosey to Area 51.  Then, we will run up hill to roadway where it turns toward Admin Bldg.  First arriving do Baby Crunches until everyone is there.

Mosey to Bat Feeder. Line up on street and sprint back to parking lot. Then go to AO.

MARY:
20 Flutter Kicks
COUNT-OFF & NAME-O-RAMA
14 men, no FNGs.
CIRCLE OF TRUST/BOM:

James 1:17
Every good thing given and every perfect gift is from above, coming down from the Father of lights, with whom there is no variation or shifting shadow.

For those of you who read the bible, have you noticed how many lines, particularly in the Psalms, are repeated again and again.  A fellow in my church, Britton Sharp, who does quite a bit of religious study, informed me that one reason why followers often repeated lines was that they felt they should repeat it until they believed it.  They recognized that humans, unlike God, are fickle creatures, subject to whim and inconsistency.  We may believe something one moment and change the next day.  For us humans, our beliefs, our faith, our love is subject to change.  This can particularly happen during difficult times.

Almost every parent has heard their children say at some time in their life, “I hate you.”  Good parents know that is not the case.  Their child may be upset and angry at them.  In that moment they may hate their parents.  But deep down they still love them.  They still need them.  And, over time, when they have had time to cool off or when things settle down, their faith and belief in their parent is restored.

As a therapist, I have often seen spouses say, “I no longer love my wife” or “I no longer love my husband.”  In some cases that is true.  But in most cases, if that very spouse whom they say they no longer love were to leave them, they would go nuts.  They would ache and yearn for the spouse to come back.

I am a Christian.  But my faith in God, unfortunately, can vary.  This is true for all Christians.  Look at Christ’s disciples.  When Christ was taken to be executed, all of his disciples ran, they lost faith.  Even Peter, who said he would never turn against Christ, denied him three times when he was being hung on the cross.  Knowing that our beliefs are subject to change, knowing the fickle creatures we are, I think it is a good idea to repeat verses again and again.  On some days we will believe them more than others.

I encourage you, this week, to find a bible verse and commit it to memory.  Say it again and again during your days of the week.  A bible verse I want to repeat this week is from Psalm 121:

 From where does my help come?
 My help comes from the Lord,
    who made heaven and earth.

My belief in that verse will likely vary during the week.  But, the idea is to repeat it until I believe it.

MOLESKIN:
Prayer for Junk’s wife who is going for check up one year after cancer treatment. Prayer of praise for Emoji getting his CPA license today and for Pele who was able to workout today after injuring his knee on Monday at softball.

Puddles Galore

THE SCENE: Raining, temp in 60s
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Mosey to Pavilion because it is raining by golly.  20 Side-Straddle-Hops, 15 Plank Jacks, 10 Cherry Pickers, 10 Rockettes, 10 Little Baby Arm Circles Forward and 10 Backward.

Next, do 20 Picnic Table Pullups and then run around around the Pavilion.  Next do 20 Bench Dips and then run around the Pavilion.  Rinse and Repeat.

Why heck, it’s still raining, let’s get wet.  Mosey down ball field sidewalk to Caribbean parking lot and to the southwestern side of the parking lot.  We will run in a candy cane motion stopping at each island to do the listed exercise.  Those getting to the end of the candy cane sweep all men back to the start.  Then do the same with the next exercise.  These are the exercises:

  • 10 Merkins
  • 10 Big Boy Sit-ups
  • 20 Little Baby Crunches

Next, we mosey on park roadway to the old southern ball field parking lot.  We will start on the southern curb and do suicide, returning back to curb from each parking lot light and northern curb.  The run to the first curb is always a Bernie Sanders while all the other running is a sprint.

Next we mosey to the park perimeter trail just off the pavilion by the old south ball fields.  We will do nickel dime quarter doing the following exercises:

  • Dive Bomber
  • Squat Jump

Next we do double quarters (run 5 lights then do 25 of exercise, then rinse and repeat) with the following exercises:

  • Toe touches
  • Bobby Hurleys

We stop where perimeter trail meets serpentine sidewalk.  We next run on serpentine sidewalk for four lights and lunge for one light until we reach the Caribean Parking Lot.  From there, mosey to Pavilion by northern ball fields.  From there, sprint to the AO Flag with winner (who happened to be Lulu) getting a free breakfast from your Q.

MARY:
Who’s she?  Cross-Eyed Mary happens to be an incredible song by Jethro Tull.  Just sayin.
COUNT-OFF & NAME-O-RAMA
Ten men, no FNGs.
CIRCLE OF TRUST/BOM:
William Shatner, the actor who played good ol Captain Kirk, flew into space this past week.  At age 90 he is the oldest person to ever travel in space.  He was overcome with emotion when he returned.  He talked about the beautiful blue skies of earth and how, once the space vessel passed through the Earth’s atmosphere, the beautiful blue of earth went suddenly black in space.  It made him think of the preciousness and fragility of Earth, how it can vanish into nothing, and about the fragility of our own lives, about how our bodies will one day just die.  Thankfully, our lives are more than what is spent on Earth.  There is the infinity of God, the Alpha and Omega, who created everything, and the opportunity to live with HIM, forever.
MOLESKIN:
We live on a beautiful planet.
ANNOUNCEMENTS:
Christmas party at Judge Judy’s home on December 11.  Wives or partners are invited.

Q101 + GrowSchool

F3 Q101 + GrowSchool

  • 9.25.21
  • 0700-0900
  • AO: Asylum

[ The Scene ]

Dark. Chilly. Foggy. The creaks and moans of men arriving are accompanied by the wake up calls of Creation.

[ Welcome/Disclaimer ]

  • Welcome to F3: Fitness-Fellowship-Faith
  • My name is Steam and I am honored to be your Q this morning
  • This will be a Q101 + GrowSchool:
    • Q101:
      • For the next 60 minutes, we will be doing a Q101 — walking through how to lead an F3 workout with tips and tricks along the way. If you haven’t led an F3 workout yet — you have what it takes to lead. This will be a great learning experience and catalyst for your leadership.

      • For those of you that have led an F3 workout, this is not a time to coast, but a time to work and sharpen your skills.
    • GrowSchool: An intentional time of leadership development in the form of an extended BOM after the Q101.

5 Principles of an F3 Workout:

  • Be free of charge
  • Be open to all men
  • Be held outdoors, rain or shine, heat or cold
  • Be led by men who participate in the workout in a rotating fashion, with no training or certification necessary
  • End with a Circle of Trust

Many of these seem self-explanatory but can get lost in the moment:

  • Start on time. Wear a watch. End on time.
  • Be prepared for your lead to be more strenuous physically than you think.  Counting cadence while you exercise can make it harder to breathe.
  • Remember you have help. If for any reason you want someone to grab a part of the workout even while you are out there, speak up.
  • When you screw up or fail, keep calm and drive on… count louder and push forward. As Dredd says, “When falling, dive!”
  • Every man thrashed, no man left behind. To promote “you versus you” but also to keep the PAX together, offer extra credit to the frontrunners via burpees, planks, merkins, etc.
  • Don’t take unnecessary risks or do stupid stuff. The Pax is looking for leadership and will follow often before thinking if they’re getting a great workout.
  • If your region has the Q do the shoutout, think of CoT words in advance.
  • HAVE FUN. F3 groups are always supportive of new Qs. We love to see new people stepping up.

Disclaimer and Notice — From f3nation.com

“F3 Nation, Inc. (“F3”) is a peer-led, zero-cost non-profit workout group. F3 makes no representations with regard to the skill level of workout leaders, the safety of the exercises performed during workouts or the hazardousness of the premises upon which workouts are conducted. The men who lead F3 workouts are not paid to do so and no representations of any kind are made by F3 about their skill level. The premises upon which F3 workouts are conducted are not owned or maintained by F3. F3 makes no representations of any kind regarding their safety. Although F3 workouts vary widely in intensity, all F3 workouts tend to be rigorous and are undertaken upon uneven ground during periods of limited visibility. Therefore, there are certain dangers inherent in participating in an F3 workout. Participants must be 18 or older and are assumed to have made their own reasonable decision as to whether they should so participate. Participants under 18 must be accompanied by a father or male legal guardian. F3 disclaims any and all responsibility for any individual’s decision to participate in an F3 workout. By participating in an F3 workout, an individual assumes the risks inherent in doing so. This Disclaimer and Notice is made by F3 on its own behalf and on the behalf and for the benefit of any person leading an F3 workout and/or otherwise acting for the benefit of F3.”

  • Another and way easier of saying this is:
    • Welcome to F3: Fitness – Fellowship – Faith
    • My name is Steam and I’ll be your Q this morning
    • Few things before we begin:
      • I’m not a professional
      • You’re here on your own volition
      • You know your body better than anyone, so if you need to modify anything we do this morning, feel free to do so, but push yourself and the men around you — they deserve it and so do you.
  • FNGs? — always check for FNGs. This helps with identifying them to the PAX so they can help them throughout the Q.

[ Warm o Rama ]

Think of muscles like taffy… when cold, snapping happens easier. When warm, nice and smooth.

This is probably the trickiest part for new Qs. Calling Cadence in the F3 style serves a number of purposes:

  • Creates rhythm which distracts the mind from the task at hand
  • Builds teamwork by synchronizing PAX and creating focus
  • Not knowing the number of reps discourages budgeting of effort; you get used to going as long as you have to
  • Cadence
    • “The next exercise is…” [pause] “Side Straddle Hop!” (or name of other exercise)
    • “Starting Position…” [pause] “Move!”
    • “In Cadence…” [pause] “Exercise!” (begin count 1..2..3)
  • There is not a magic # to hit for how many reps you should do. You’re the Q, you choose the # of reps. But be strategic in this effort as well (i.e. not leading 300 squats right out of the gates)
    • SSH: 25×4 IC
    • Rockette: 20×4 IC
    • Squat: 15×4 IC
    • Baby Arm Circles: 10×4 IC (B and F)
    • Merkins: 5×4 IC

For how to lead a cadence — see here: https://youtu.be/xRTitxnE-mI

[ The Thang ]

KISS = Keep It Simple Superstar

If you’re a planner, “schedule” more exercises than there is workout time. Time will pass faster than usual, most likely.

Usually you’ll want something that’s a time-eater after a warm-up, search for “routine” in the exercise DB and remember the “pearls on a string” concept. You stop, do something, run to another place, so something else.

(1) 4 Corners

  • 2 Points of contact
    • Parking Lot Corners (4)
    • Pavilion
  • Parking Lot Corners: 10 squats
  • Pavilion: 10 incline merkins
  • Run down to the pavilion, do our 10 incline merkins, and come back up here to 1 of the corners and execute our 10 squats. We will rinse and repeat that process until we hit all 4 corners up here.
  • Recover up here in the parking lot after you finish your 4th corner — merkin plank

(20 seconds and talk)

(Mosey to Cardiac Hill)

(2) SlingShot

  • Battle buddy up
  • 3 points of contact
    • Top
    • 1st curve
    • Bottom (light post)
  • The exercises for cardiac hill is the big boy sit-up + mountain climber
  • One battle buddy will run from the top to the 1st curve — execute 10 big boy sit-ups while battle buddy #2 is at the top executing mountain climbers.
  • Once battle buddy #1 is is done with his 10 BBS at the 1st curve, he will come back to the top and now both battle buddies are running to the 1st curve.
  • This time, the BB that was doing the mountain climbers the first time will run from the 1st curve to the bottom and execute 10 BBS, while the other BB stays at the 1st curve and executes mountain climbers.
  • Once his BBS are complete, he will come back to the 1st curve and BOTH BB will run to the bottom and execute 10 BBS and 10 mountain climbers on a 4 count together.
  • Both BB are going down cardiac, but taking turns being the slingshot

(20 count and talk) — Pause for the Cause

  • Huge learning experience with this
  • The failure or success of an F3 workout is ultimately on the Q and his communication and leadership.
  • Halfway through the “Slingshot” workout, it became clear that there was a miscommunication between the Q and the PAX.
  • This is on the Q. Let me say this again — this is on the Q.
  • The Q circled everyone back together and restated the instructions of the workout and the PAX completed the workout all together until the end.
  • After a 20-count, the Q went through the above bullet points with the PAX — learning experience.

[ Mary ]

Post-beatdown, usually some core Xs or cool down, depending on the Q

Core 4

  • Flutter Kicks: 25

Run across the lot and back

  • LBCs: 25

Run across the lot and back

  • American Hammers: 25

Run across the lot and back

  • Cockroach: 25

Run across the lot and back

Stretching with Steam

  • Q led the PAX in light stretches to end the Mary portions before the COT.

Takeaway from the Q101:

HAVE FUN. F3 groups are always supportive of new Qs. We love to see new people stepping up.

[ COT ]

  • # off — start and finish with the same # of guys 
  • Name o Rama
    • Hospital name, age, F3 name
    • 50 = Respect
    • 60 = Double Respect
    • 70 = Triple Respect
    • 80+ = basically immortal
  • FNGs — none
  • BOM (GrowSchool)

The BOM is a time for the Q to share something that’s on his heart with the men. An encouraging quote, a motivational story, something from the Bible, as long as it is something positive, encouraging, and challenging to the growth of the PAX, that’ll do.

The Q shared a few points from the GrowSchool portion at the COT, and then the PAX converged to Coffeteria at Panera to continue.

Q Source: The F3 Manual of Virtuous Leadership

Foundation: Disruption

Socratic Qs // TPQs

  • What do leaders do?
  • What effect does leadership have on the status quo?
  • Is there a common characteristic shared by leaders who leave a legacy?

Disruption = a disturbance to the status quo

The connection between movement and leadership is critical because it presupposes a need for action, a recognition by the leader himself that that status quo is something less advantageous than some other place — a location the leader visualizes and then articulates to his followers.

Because it induces movement, leadership causes disruption, or a disturbance to the status quo.

If a man calls himself a leader but does not cause disruption by initiating movement, then he is not practicing leadership.

Like the agitator in a washing machine, leadership dislodges things long embedded in people’s emotional fabric.

A Leader is a person who influences movement to advantage.

A great leader’s legacy is built on love, because a great leader’s focus is always upon his followers rather than himself.

He views leadership as a craft that must be honed through continual study and application

It is their (the followers) advantage, not his (the leader’s) to which he initiated movement.

Takeaways

  • Leaders influence movement to advantage
  • Because it induces movement, leadership causes disruption
  • A great leader’s legacy is built on love

For everything about your first Q — check this out: https://f3nation.com/q101/