F3 Knoxville

Tag: Duggar

No elevator to success, you must use the stairs

THE SCENE: A little cloudy but humid with a temp of 89F.

F3 WELCOME & DISCLAIMER

Welcome to F3, Fitness, Fellowship and Faith. F3 is a free workout program designed to improve fitness, share some camaraderie, and foster male leadership in the community. I’m Jetlag and I will be your Q today.  I am not a professional, and I do not know your fitness level or injury history.  Please push yourself, but modify the workout as necessary to avoid making any existing injuries worse.  The goal is to get better together!


WARM-O-RAMA:

High knees

Shoulder tap x plank jacks

Grady corns

Windmill

Imperial squats

Side straddle hops

THA-THANG:

Workout 1: Space Camp – battle buddy

  1. Stair Burpee: 10x, go all the way up
  2. Skip Jump: all the way up (at least 2 steps)
  3. Grapevine right
  4. Grapevine left
  5. Single log hop (switch foot every 10 steps)
  6. Sprint

Battle buddy: runs around the building 2x then wall sit til partner goes down.

Mosey to colosseum stairs

Workout 2: Colosseum stairs

2 rounds each:

  1. Sprint up
  2. 10x irkins
  3. 10x derkins
  4. Side squats 10x each leg
  5. Split squat 10x each leg

Battle buddy: dealer’s choice: flutter kicks, mountain climbers, or run up the hill

Workout 3: Batcave stairs

Sprint up and down twice

Smurf jacks

MARY:
Squat ring of fire!

COUNT-OFF & NAME-O-RAMA
15 HIMs in attendance.

CIRCLE OF TRUST/BOM:
They say that in life “there is no elevator to success, you must take take the stairs”. This is the theme of the workout. In life, we often wish for an easy life or quick success. To reach that goal, we take “steps” and take it one by one. We climb up those steps and all of us have different paths, on different paces and have unique staircases. This is what makes life so beautiful. If we learn to look at only our path and stop comparing it with others, we learn the joy and beauty of the adventure of one’s journey. So take those steps, at your own pace and remember “life is a climb, but the view is great”!

MOLESKIN:
Prayers up for the speedy recovery of Drum Major’s daughter after a successful acl reconstruction surgery.

ANNOUNCEMENTS:
CSAUP at Dougpound on the 21st

Birthday Q

THE SCENE: Dry and hot 89F weather.

F3 WELCOME & DISCLAIMER

Welcome to F3, Fitness, Fellowship and Faith. F3 is a free workout program designed to improve fitness, share some camaraderie, and foster male leadership in the community. I’m Jetlag and I will be your Q today.  I am not a professional, and I do not know your fitness level or injury history.  Please push yourself, but modify the workout as necessary to avoid making any existing injuries worse.  The goal is to get better together!


WARM-O-RAMA:
Raise the roof
Grady corns
Tempo Squats

Imperial walkers

Tempo Merkins

Plank Jacks

THA-THANG:

Mosey to bottom of Everest

11 no touch merkins

11 dry docks

11 high knees 4ct

Workout 1:

11 forward lunges

11 burpees

11 bear crawls 2ct

11 side straddle hops at the top

Mosey to bowl:

Workout 2:

Squat jump shots on top 11x

Mountain climbers on the bottom 11x 4ct

Burpee Indian Run up to AO: 2 burpees everytime a person reach in front of you.

Ultimate Basketball: ultimate frisbee rules using basketball. 2 burpees every turnover

MARY:
NA.

COUNT-OFF & NAME-O-RAMA
19 HIMs.

CIRCLE OF TRUST/BOM:
Age will always just be a number. Don’t let your age define what you can or cannot do. And don’t let it be a base measure of success. All of us are unique and take different paths. Success is relative and should not be compared.

“The greatness of a man is not how much wealth he acquires, but in his integrity and his ability to affect those around him positively.” – Bob Marley

MOLESKIN:
Prayers for Drum Major’s daughter as she prepares for an acl surgery; Corona weight’s brother has been sober for 3 months now and have been away from trouble.

ANNOUNCEMENTS:
Steam and Guppy in partnership with heart and soul church will be serving Girls Inc. by painting, cleaning, landscaping, donating and more on August 12 in Oak Ridge.

Keeping It Simple

THE SCENE: A somewhat cooler morning, upper 60’s and not too humid
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH, Arm Circles, Shoulder Taps, Moroccan Night Clubs, Overhead Claps, This and That, Tempo Squats
THA-THANG:
Moseyed over to the drive in front of Gresham. We did 3 rounds of Doras, changing partners each time. We started at the end of the side walk and would run to the stop sign at the other end of the drive.

  • Round 1: 200 Merkins plus running
  • Round 2: 300 BBS plus running; if you finished first when running with a group you could add 5 reps to your total
  • Round 3: 400 Squats and running; if you finished before the person who started running before you you could add 10 reps to your total

MARY:
Moseyed back and did a very fast round of the Protractor

COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
The Office is easily my favorite show of all time. One of my favorite quotes is where Dwight gives Ryan sales advice saying “Michael always says ‘K-I-S-S: Keep It Simple Stupid’. Great advice, hurts my feelings every time”. This is really helpful advice for me as well because I have a tendency to over complicate things, even when making workouts, which is why today we did only 4 things that everyone knows how to do: running, push ups, sit ups and squats. This quote also got me thinking of how simple our call as believers can often be. Paul instructed the Thessalonians to lead a quiet life and work with their hands, Jesus’ answer to the question of what command is greatest was simple: love God and love your neighbor. Looking back on my life the men who had the most impact on me were not engaging in any sort of crazy complicated approach to anything, they just simply loved God and loved me. So my advice to us all is to keep it simple stupid.

13 Helpers

THE SCENE: Partly cloudy in the low 80’s and a bit humid
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

SSH 20 IC
Cherry Picker 15 IC
Michael Phelps
Grady Corns 32 IC
Rockettes 20 IC
Merkins 10 OYO

THA-THANG:

Mosey Down road to stop sign
Nickel Dime Quarter
Bobby Hurly – on one end and American Hammer (2 ct) on other
Burnie then run back
Mosey to bat cave in shade, Ring of Fire – Merkins up to 3 ct

Mosey up road to shady area in front of the low building at south entrance
Split in 2 groups
Nickel Dime Quarter
Merkins one end and BBS at other- Run between
Crunches  on one end and IMP Walkers at other – Liutenant Dan in between (1 x lung, 1 x squat, then 2x,  etc), uphill, run back
OH Claps on one end and Iron Mike (1 ct) at other – bear crawl uphill, run back
Mosey to rolling grass hill, then Pickets Charge back to bat cave

MARY:

COUNT-OFF & NAME-O-RAMA
13 PAX
CIRCLE OF TRUST/BOM:

Fred Rogers: When I was a boy and I would see scary things in the news, my mother would say to me, “Look for the helpers. You will always find people who are helping.” To this day, especially in times of “disaster,” I remember my mother’s words and I am always comforted by realizing that there are still so many helpers – so many caring people in this world

Thinking about the billionaires going into space and all the publicity. Yes its an achievement, but its not really a big impact on pretty much the rest of the society. Good news stuff.

Being a helper. Doing what you can to make a difference. Doing something that doesn’t help you, creates more work for you and potentially more risk. Being a helper whenever and wherever you can within your capabilities. Reaching out, overlooking the negative and not making comment or judgement, just being there, reaching out to impact someone else, be it a stranger or not. Listening, acting. That’s a saint in my book. We have many examples in F3 of this behavior every day, not me. We all have the capability to impact others- whether it be a kind word to a stranger or reaching out to someone who you have lost touch with. Seems like today everyone is looking to find fault and call people out when they make a mistake. That’s the ego working. Forget that, small gestures can and do make an impact. People who do this consistently are saints. We have many in F3, true HIMs every day make both big and small impacts. Small acts matter!

MOLESKIN:
Prayers for @Lilydipper, @CoronaWeight’s brother, @DrumMahor’s daughter and @Jetlags friend
ANNOUNCEMENTS:

Focker’s Bachelor Party

THE SCENE: A nice comfortable morning. No rain and just enough sun.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSHs, lots of joint rotations, tempo merkins and squats.
THA-THANG:
Started off nice and easy with some Doras. Battle Buddy pairs completed 50 merkins, 100 squats, and 150 LBCs.

After that, we took a lap around the field stopping at six stations along the way. The first round was a demonstration with 5 reps each. Then we released OYO to complete the ladder of 5-10-15-10-5.

  1. Squats
  2. Merkins
  3. Flutter Kicks
  4. Lunges
  5. Prone Row
  6. Burpees

Once we completed going ’round the field a couple of times, we gathered by the flags near the fountain. Running between the two circles of flags, we completed two rounds of 7s. First was merkins and squats; second was SSHs and flutter kicks.

MARY:
With four minutes remaining, some of the veteran PAX took turns leading us in core work.

COUNT-OFF & NAME-O-RAMA
22 PAX to include 6 out-of-town FNGS (Heisenberg, Tyson, Martha, Floater, Hustler, Snake Eyes).

CIRCLE OF TRUST/BOM:
Misfire gave his soon-to-be brother-in-law, Focker, some words of wisdom and encouragement. We concluded with a BOM praying for Focker and his soon-to-be wife.