F3 Knoxville

Tag: Dung Beetle

My Team Lost!

THE SCENE: Partly cloudy skies, temp in lower 60s.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
20 Side Straddle Hops, 5 Burpees, 10 Mountain Climbers, 4 Burpees, 10 Windmills, 3 Burpees, 10 Twisties, 2 Burpees, 10 Baby Arm Circles Forward and Backward, 1 Burpee, Little of This and That
THA-THANG:

Mosey toward stop sign at northeastern end of the admin bldg.  We will stop at the guard rail to do 15 merkins.  Then we will mosey northwest on the perimeter trail and stop when it meets the trail that parallels Lyons Bend.  We will stop to do 20 American Hammers.

Next we will run up Roadshow Run doing the following:

  • At top of first set of steps do 10 Diamond Merkins then run back to trailhead.
  • Run to top of second set of steps and do 10 Diamond Merkins.  Then run back to trailhead.
  • Run to the top of the last set of steps and do 10 Diamond Merkins.  Then circle back down Roadshow Run to pick up the six.

Next we will do a counterclockwise circle, stopping to do the following exercises

  • At bottom of the steps leading to Bat Cave do 20 Carolina Dry Docks
  • At grove area near the summit of Mt. Everest do 5 Burpees
  • At top of Mt. Everest do 20 Flutter Kicks, 4 ct.
  • At Bat Cave do 20 Star Jumps
  • Rinse and Repeat two more times.

Mosey to the stop sign at the northeastern corner of the Admin Bldg.  We will be following a path and stopping at cones on the way.  The path will go on sidewalk, then to steps of Admin Bldg, then back on sidewalk to roadway that leads to coliseum, then on that roadway north back to stop sign.  We will run on this path except where indicated below.  We will stop at cones to do the following exercises:

  • Cone 1 at end of sidewalk:  20 Hello Dollies
  • Cone 2 on steps of Admin Bldg:  20 Calf Raises
  • Cone 3 at start of other sidewalk that goes to coliseum roadway:  20 Merkins
  • Cone 4 at parking area by coliseum roadway:  20 Jump Squat then Bernie Sanders to Cone 5
  • Cone 5 by stop sign an Northeastern corner of Admin Bldg:  20 Big Boy Sit-ups
  • Rinse and repeat two more times

Mosey back to AO

MARY:
20 Side Straddle Hops, 10 Reverse Big Boys.
COUNT-OFF & NAME-O-RAMA
17 men, no FNGs.
CIRCLE OF TRUST/BOM:
My Team Lost!

Being a sports fan is fantastic.  It has been so nice to see fans back in stadiums this year versus seeing those doggone pictures of fans they would put in the seats last year during Covid.  The roar of the crowd helps makes sports what it is.  And, I am a sports fanatic.  There is nothing wrong with that . . . unless I make sports my false idol.  God states in Exodus 20:3 that “You shall have no other Gods before me.”  I think there are many who make sports their God and sometimes I am guilty of it. Think of the amount of time people spend focusing on a sport like football or basketball versus focusing on God.  And think of how much emotion people put into sports versus worship.  Again, I am guilty.  My friend Pele can tell you one of the most frequent statements I make when my Baylor Bears are losing:  “I hate life!”  I say it in fun, but I must admit that I am guilty of feeling kind of like that when my alma mater loses.  Heck, my weekend was almost ruined when both Baylor and Tennessee lost on the same day during March Madness this year.  Only my son Bennett’s engagement to his fiancé, Sarah, saved me from going into a despondent funk.

I’m not saying we shouldn’t go nuts for our favorite sports teams.  That is actually a beautiful thing and I think God sees it that way.  But when people are so consumed by it that their lives become lopsided . . . and, when people are willing to give hush money to others just so that their favorite college can win . . . that is going too far.

As an athlete, sports has taught me so much:  the thrill of competition; the ecstasy of winning; how to put my team and teammates above myself; how to practice, practice, and practice to become become better at a task; how to serve with others in unison for a common cause; how to sacrifice; and, how to lose.  Because sports is about both winning and losing.  I thank sports for what it has taught me.  But sports, I will not make you my idol.  I will put no idols before God.

MOLESKIN:
Prayers of thanks for 3rd birthday of Pusher’s grandson and Jetlag’s son.  Prayers for Swimmie’s grandfather who is having surgery for cancer.  Prayers for the people in Ukraine in the war there.
ANNOUNCEMENTS:
Starting new F3 site at Kingston in April.

Steam Can’t Count Because He’s Not A Professional, But It Was Still A Pretty Good Q

[ The Scene ]

TBSIA (The Best Sunrise In America) was slowly beginning to arrive on 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 however:
    • I’m not a professional
    • You’re here on your own volition
    • If you need to modify anything we do this morning feel free to do so. But in that moment of potential modification ask yourself this question: CAN I DO BETTER? Then ask the HIM on your left and right if they can as well.

[ Warm o Rama ]

  • Motivator: 5 (Steam can’t count to 5 for Motivators so he will need a Q101 soon)
  • Baby Arm Circles: 10×4 F / 10×4 B
  • Mountain Climber: 10×4
  • Merkin: 10×4

[ The Thang ]

(Mosey to the flagpole)

(1) Flagpole — 5s

  • 5 Xs: 25 reps on a 1 count
    • SSH
    • Merkin
    • Squat
    • LBC
    • American Hammers
  • 5 stations
    • Flagpole: 25 SSH
    • Corner 1 of parking lot: 25 merkins
    • Corner 2 of parking lot: 25 squats
    • Corner 3 of parking lot: 25 LBCs
    • Corner 4 of parking lot: 25 AHs
  • The movements
    • 5 rounds
    • Doing your SSHs here, running to corner 1 and doing that exercise, running back here, and rinse and repeat what you just did, but adding the next corner into the mix
    • For example: SSH, merkins, squats — back to the flagpole
    • Adding a corner each time until you’ve done all 4 corners in one round
  • Recover back here when you’re done

(Mosey to The 3 Strands)

(2) The 3 Strands

  • Strand 1 (Far Left) — run to the other side + execute 5 man-makers + run back on strand 1
  • Strand 2 (Middle) — run to the other side + execute 10 man-makers + run back to the other side
  • Strand 3 (Far Right) — run to turn other side + execute 15 man makers + run back to the other side
  • You’re always starting on this side, and running back to this side after the man-makers

(Mosey to The Dock)

(3) The Dock

  • Core 4 25×4
    • LBCs
    • Cockroaches
    • Flutter kicks
    • Reverse BBS

(Mosey back to the Pavilion)

  • 10 step ups
  • Run to the parking lot (AO)
  • Execute 50 SSH (1 count)
  • Rinse and Repeat

[ Mary ]

Down + Back sprints and squats and merkins across the parking lot

Cash-Out: ATMs

[ COT ]

  • # off
  • Name o Rama
  • FNGs
  • BOM

[ The Zelensky Leadership Model ]

Ukrainian President Volodymyr Zelensky’s response to a potential airlift from the U.S., in light of Russia invading Ukraine, has gotten a lot of attention and spotlight over the past week or so. Here was Zelensky’s response: “I need ammunition, not a ride.”

Take the politics, the names, positions, locations out of this and what do you have? You have an incredible leadership principle +  model. In this specific situation, you have a leader asking for the tools to stay in the fight, rather than taking the first chance to get out. And don’t we do the opposite of this in our lives sometimes?

If you subscribe to the Christian faith, here’s what this can sound like, at least for me sometimes:

“God if you would just airlift me out of this situation.”

“God please get me out of this.”

If you don’t, and more culturally speaking, the soundtrack of this goes something like this:

“That’s not my job/problem.”

“This is a sign that this isn’t what the universe has for me.”

—versus—

“God supply me what I need to stay in the fight.”

“God – you have me here for a reason. Please supply me with the tools to do your will.”

—Or—

“What tools do I have at my disposal to attempt to make this situation better?”

So what is the “ammunition” that helps us keep the faith + fight the good fight, even when the fight we’re in seems insurmountable? If you’re a follower of Jesus is the Bible or the word of God. So then we take this leadership principle from Zelensky and ask ourselves “Am I asking for ammunition to fight the enemy or simply looking and waiting for a way out?” 

Takeaway: The world needs more High Impact Men that are willing to stay in the fight and ask for the ammo/tools to battle, than jump ship after the first shot is fired. Because here’s what HIM do: 3 things

  • They don’t flee from the fight, they stay rooted in the darkest of night
  • They don’t look for an extraction point, they find and create rallying points
  • They don’t escape, they elevate

“Quit looking for rides out and start asking for ammunition to stay rooted where you are.”

Chuck Norris on the Cloud with Diamonds

THE SCENE: Low 40s & foggy
F3 WELCOME & DISCLAIMER: Yes, all the right things.
WARM-O-RAMA:
SSH, TN Rockin’ Chair, Tie Fighters, Rocky Balboas, High Knees, Burpees, Bernie
THA-THANG:
Stations at the Cloud and Pavilion

Station 1:
1 – Table Rows (15)
2 – Step-Ups (10 each leg)
3 – Calf Raises (20)

Station 2:
1 – LBCs (20)
2 – Chuck Norris (10)
3 – X-Factor (10 each side)

Station 3:
1 – Box Jumpers (10)
2 – Bulgarian Split Squats (20 [10 ea. leg])
3 – Imperial Walkers (20 [10 ea. leg])

Station 4:
1 – Diamond David Lee Roth Burpees (10)
2 – Hand Release Merkins (10)
3 – Boxcutters (20 – 4ct.)

Station 5:
1 – Lt. Dan (10)
2 – Carolina Dry Docks (10)
3 – Flutter Kicks (20 – 4ct.)

Station 6:
1 – Freddy Mercury (20 – 4ct.)
2 – Big Boys (10)
3 – Monkey Humpers (20 – 4ct.)

MARY:
15 CPRs with a local coupon, Parking Lot Loop & a good leg stretch
COUNT-OFF & NAME-O-RAMA
14 HIMs
CIRCLE OF TRUST/BOM:
1 John 5:14-15 instructs us to pray with confidence when we pray from the Heart of God. But we’re reminded that possible answers to our prayers can be: No, Slow, Grow & Go.
ANNOUNCEMENTS:
Reminder for KARM coat collection.

#NeverForget2021

[ The Scene ] 

[ Welcome/Disclaimer ]

  • Welcome to F3: Fitness/Fellowship/Faith
  • My name is Steam and I will be your Q this morning 
  • Few things before we begin:
    • I’m not a professional 
    • You’re here on your own volition – meaning you are here on purpose 
    • I don’t know any injuries you may or may not have so feel free to modify any of the exercises we do this morning as need be. 
    • FNGs? — No
    • I’m going to go back to the modify clause for a second.
      • Just because you can modify, is not an excuse to do so
      • Today is not the day to half-ass anything we do………
      • Here’s why: 20 years ago….
        • 246 people went to sleep in preparation for their morning flights
        • 2,606 people went to sleep in preparation for work in the morning
        • 343 firefighters went to sleep in preparation for their morning shift
        • 60 police officers went to sleep in preparation for their morning patrol
        • 8 paramedics went to sleep in preparation for their morning shift
        • None of them saw past 10:00am on September 11th, 2001
        • #NeverForget

[ Warm o Rama ] 

SSH: 20×4 IC 

Merkin: 20×4 IC 

Squat: 20×4 IC

Imperial Walker: 20×4 IC

Mountain Climber: 20×4 IC

[ The Thang ] 

(The flag will always stay out front of us this morning)

(Mosey down to the bottom of Mini-Cardiac)

  1. Back Up Again
    • Battle Buddy teams of 4
    • 2 POCs (Points of Contact)
      • Bottom: SSHs
        • Execute 25 SSHs (1ct) and then hold the plank for 20 seconds until your team of 4 is recovered to go up top 
        • THE FLAG WILL ALWAYS GO TO THE TOP
      • Top: Merkins
    • In battle buddy teams of 4, farmers carry the 2 40lb Sandy’s up to the top — everyone executes 10 merkins (1ct)
    • Farmers carry back down to the bottom (other 2 in the battle Buddy team)
  • Rinse and repeat until every battle buddy group has gone up and executed merkins (550 —> 2 locations (275) —> 40 merkins

(Mosey to the bottom of Pickett’s Charge — WITH 2 40lb sandbags)

  1. Pre-Across and Up
  • 2 40lb sandbags 
  • 1 60lb sandbag
  • 2 120lb sandbags
  • 2 POCs
    • Sandys 
      • Rotate between 
      • Curls
      • Deadlifts 
      • Rows
      • Execute 10 reps (1ct) of one exercise and run across the field
    • Across the field 
      • Squats (10)
  • Once you complete your curls, deadlifts, and rows — pick someone who’s not done and run with them. Do not stay behind and do not hold a position here — pick up with someone 

(15 count) 

  1. Across and Up 
  • 2 40lb sandbags 
  • 1 60lb sandbag
  • 2 120lb sandbags 
  • Describe the situation 
  • Get in battle buddy teams of 2-4
  • Our mission is to get these items to safety across this field and up to the Colesium. 
  • When you can’t lift it anymore, your battle buddy should step in and help you carry it
  • Finish at the flat area of the bottom of the Coliseum
     
  • PAX say the pledge of allegiance and knock out some SSHs

(Movement to the bottom of Everest – battle buddy carries and drags the 2 120lb sandbags, 1 60lb sandbag, and 2 40lb sandbags)

  1. Up Everest 
  • with Sandys (gear) 
  • Flag up front always 
  • Plant it at the top
    • 25 SSHs
    • 25 Big Boy situps
    • 25 Merkins
    • 25 squats
  • Make our way back to the AO (flag out front)[ COT ]
    • # off 
    • Name o Rama 
    • FNGs
    • BOM

    Where was God?

Millions of people asked this question on this day 20 years ago, and years later as well. God where were you when those towers fell and these innocent people died?

He was right there with them. He was at the Pentagon, He was in those two towers, He was on Flight 93, and He was right there with them. 20 years later, as we honor the men and women and children and heroes that were killed on this day, we remember that even though we walk through the valley of the shadow of death, He is with us. We also remember that on that day and the days afterwards as well, something changed, even for a little bit –> faith, religion, politics, credence, country affiliation aside — we were reminded of our humanity. We were reminded that no matter what we call ourselves or how, we are all humans first and foremost.

So if you remember where you were that day, don’t forget your location – physically, mentally, emotionally, and spiritually. And if you don’t remember where you were that day, ask someone who does.

And yet the question remains 20 years later — “God, where are you? Do you not see what’s happening in our world and country? Where are you?” Each man must wrestle with this question, daily. We must choose to see God and seek Him out. At our coffee shops, in our conversations, in our workouts, in our places of work, in our families, in our wife and children, in our friendships and relationships — He is there. I have a hunch that if you make the ask of “God where are you,” He will reveal himself in ways that only He can.

 

 

 

 

 

 

 

 

 

 

 

 

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Lifetime Brotherhood

THE SCENE: Sunny with a weather of 85F and a little breeze.

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

  1. Brady corns
  2. Windmill
  3. Plank jacks 4ct
  4. Mountain climbers 4ct
  5. CMU – Increment: 5x squat – curl – overhead – tricep

THA-THANG:

Workout 1: CMU
Murder Bunny or bear crawl

Each cone: 10 merkins x 10 frog jumps
Then run to playground: 10 box jumps x 10 tricep dips

Workout 2: CMU 2x

Per corner:
Back: 20rows x 20deadlifts
Chest: 20merkins x 20shoulder taps
Shoulder: 20shoulder press x 20sumo squats (wide squats)
Arms: 20biceps x 20triceps

Mosey to Picketts Charge

Workout 3: 1st hill 4
1. Mountain climbers 4ct in cadence
2. Shoulder tapos 4ct on top

2nd hill 4x bearcrawl up
1. Prisoner getups 4ct
2. Toe taps 4ct

Workout 4: Colosseum 3 base

1st base: 10 side straddle hops – run around. 2nd base: 10 side straddle hops – run around 3rd base: 10 ssh – run around

Mosey back to AO.

MARY:
Wagon wheel the six

COUNT-OFF & NAME-O-RAMA
26 HIMs in attendance. Mickey not tagged.

CIRCLE OF TRUST/BOM:
As may not all of you know, Me and my family are only visiting the US, supposedly for a few weeks for the holiday last year until Philippines declared another hard lockdown in January. Ever since then, we thought of staying here for a bit longer until we get the vaccine, and until the covid cases subside – which did not up until now. The past 8 months has been nothing short of amazing not just for me, but for my family as well. I get to spend a lot of time with parents again, them spending time with their grandchild and it feels so great to be home again with them.

Back tracking, when we first got here, my wife and I were really paranoid because of the pandemic, because of how bad the situation is where we came from. We’re scared for our child of getting sick so we always had our guards up against the virus. I met a bunch of guys working out at 5:30am under a drizzling, 35F weather. It was dark, winter, cold and awfully at the peak of the pandemic. It was my second day here in Knoxville and rest assured still jet-lag from our 27-hour flight (thus, the name, Jetlag). We worked out and it felt horrible, I’m not going to lie. But it amazes me how everyone stays for a while after the workout to say a few words, to say a little prayer for the others and for the community. Every workout is different, and I get to learn more about the community, more about what F3 means and how they make their impact in the society. And of course, these men became my brothers. These men lift each other up; cheer and pray for each other when one is down.

I have never seen anything like it. They welcomed me, a visitor, from a foreign country, in the middle of the pandemic, like I’m one of their own.

I absolutely love them, my brothers for life. And I will be forever grateful to them, for making me a better man, better partner, better son, better father – a HIM. And I’m truly honored to be part of this lifetime brotherhood.

MOLESKIN:
Prayers for Drum Major’s daughter, Hunter, who tore her acl; for Lily’s recovery from the hip surgery; Doubtfire’s grandmother-in-law’s recovery, who recently suffered a heart attack;

ANNOUNCEMENTS:
CSAUP at Dog Pound is moved to August 21.