F3 Knoxville

Tag: F6

Your Gifts

THE SCENE: A perfect morning, just minutes before the rain
F3 WELCOME & DISCLAIMER – Steam did it
WARM-O-RAMA:
SSH, merkins, rockettes, imperial walkers
THA-THANG:
Insert information about the workout.

  • Hands had us “playing catch me if you can”
  • Then a bear crawl, lunge, run sequence of pain
  • Dora time with dive bombers, mountain climbers, and pike ups
  • CRISPR then doing more Dora with merkins, squats, and butterfly situps
  • William Wallace relays with planks/burpees, then squat/sprints
  • 7’s with incline merkins and step ups

COUNT-OFF & NAME-O-RAMA
19 HIMs for the launch of Asylum Daybreak
CIRCLE OF TRUST/BOM:

I often talk about quotes and they always get me thinking about stuff. As I take on this new leadership role, I think about a quote from Pablo Pisccao that says “The meaning of life is to find your gift”.

I’ve been through several leadership development programs over the years and had 360 reviews, etc and gift that always comes up for me is I’m dependable. When I take something on, I do what I say I’m going to do, and I do it 100%. Don’t have to check in and follow up because it’ll be done.

Going back to Picasso, the second half of the quote is, “The purpose of life is to give your gift away”. So as I assume this new role I hope that I can give my gifts to Asylum Daybreak.

So, the quote is “The meaning of life is to find your gift and the purpose of life is to give your gift away”. So I ask each of you to think about that. What are your gifts and who are you giving them to?  Is there an aspect of your life that could really benefit from your unique gift? And if so, are you willing to give it to them?

ANNOUNCEMENTS: A lot going on in F3 Knoxville.  Painting Cardinal’s widow’s house March 18, Wild at Heart Retreat March 24, F3 Open House by Fixer Upper first week of April, Escape from Haw Ridge April 14, Hardship Hill on Memorial Day.

500+ Side Straddle Hops 4 U

F3 Q: Saturday, February 4th, 2023 

0700 – 0800 

[ The Scene ] 

  • Cold as balls (23 degrees)

[ 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: 
    • 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. 
  • FNGs?

It’s cold but you will not regret coming out here and getting better this morning 💪

[ Warm o Rama ] 

  • SSH: 51×4 IC 

[ The Thang ] 

(Mosey to the Pav)

(1) February Metric Workout Prep 

  • 4 rounds 
  • R1
    • 5 pull-ups 
    • 5 incline merkins 
    • 5 BBS
    • Run to the rocks near the gate: 25 rock curls
  • R2
    • 10 pull-ups 
    • 10 incline merkins 
    • 10 BBS
    • Run to the rocks near the gate: 25 ruck curls 
  • R3
    • 15 pull-ups
    • 15 incline merkins 
    • 15 BBS
    • Run to the rocks near the gate: 25 rock curls 
  • R4
    • 20 pull-ups 
    • 20 incline merkins 
    • 20 BBS
    • Run to the rocks near the gate: 25 rock curls

Hold a wall sit in the Pav when done with all 4 rounds 

10-count? Nay. 52×4 SSH? Yay.

(American Indian run to the bottom of Everest – periodically stopping at stop signs for 10 push-ups and 10 squats)

(2) 5s to the stump and back 

  • pavement: man makers 
  • Stump: squats 
  • 4+1

52×4 SSH

Run to the mulch path, and then to the top of the Coliseum.

Run up the mulch path to where you can see the mountains — execute the core 4

  • 25×4 American Hammers
  • 25×4 Flutter Kicks
  • 25×4 LBCs
  • 25×4 Hello Dollys

50×4 SSH

(Mosey to the benches to the right of the Coliseum)

  • 5s (Dips + Decline Merkins)

50×4 Rocky Balboas

(Mosey to the Coliseum)

  • Ring of fire dealer’s choice – do the exercise for 10 reps on a 4-count, run to the the top of the admin building, and then back (did this 2x)

50×4 silent SSH

Mosey back to the AO (Balls To The Wall for the last light post path)

[ Mary ] 

SWS, or as it was amazingly pointed out, it is now SWMS (Stretching With Married Steam)

[ COT ]

  • # off – 15 
  • Name o Rama 
  • FNGs – 0
  • BOM

Two Words: Don’t Forget 

Megan and I went to a wedding last night, and then a few hours later went to the funeral and burial of my grandfather. The beginning of a new life and the celebrating/mourning of a life well lived. As the newly-wed couple were exchanging their vows at the wedding last night, these two powerful words popped up in my head: don’t forget. Don’t forget the vows I made to my wife 3 months back, or the man I promised her to be. Then today, we fellowshipped with a hundred or so folks, not forgetting the HIM that my grandfather was.

Because the reality is, at least for me, is that it is easy to forget. In the busyness and distractions of life, it’s easy to forget things. “Don’t forget” has been all up in my face the past week, and these two back to back events really hit home.

Distracted

THE SCENE: Sunny, temperature about 30 degrees.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Motivators starting with seven, 10 Windmills, 10 Twisties, 10 Rockettes, Standing Stretches.
THA-THANG:
Mosey to Lilypad.

From one curb we will sprint to the other, stopping at each of the tall light posts to lunge forward five parking spaces before sprinting again.  We will then Bernie Sanders back, stopping at each light post to lunge backwards five parking spaces.

Mosey past the southern Pavilion to the perimeter trail and head south.  We will go right toward the fence of the water treatment plant.  We will split into teams of two men each for Doras.  While one partner runs to the park bench just down the trail and back, the other works on exercises.  The partners trade places when the running partner gets back.  Here are the exercises:

  • 150 Flutter Kicks
  • 150 Baby Crunches
  • 150 Hello Dollies

Mosey west on the perimeter trail.  We will stop about halfway to do 20 American Hammers.

Mosey west again to the area near the electrical transformers and the dock.  We will split into three groups to go to three different areas and perform exercises at each area.  After completing the exercises, men run to the next area.  The areas and the exercise performed at each are:

  • Area 1:  Boulders near perimeter trail.  Pick up Boulder and perform 20 Bench Presses, 20 Curls, and 20 Rows.
  • Area 2:  The benches near the dock.  At benches do 20 Bench Jumps, 20 Bench Dips and 20 Incline Merkins.
  • Area 3:  At cone on perimeter trail west of the dock.  Do 20 Iron Mikes and 20 Squats.
  • Rinse and Repeat.

Mosey back to the area we did the American Hammers at.  We will do 20 Box Cutters.

Mosey to soccer fields.  We will go from west to east.  We will Bear Crawl for 10 Counts then Run for 30 Counts and continue this to the east side of the soccer fields.

Mosey to the Lily Pad.  We will stop to do 15 Imperial Walkers.

Mosey to parking lot that is just south of the Playground.  We will do 20 Bench Dips

Mosey to the Playground.  We will do elevens at benches starting with 10 Box Jumps and 1 Decline Merkin.

Mosey to eastern curb of the AO parking lot.  We will Karaoke left to other western curb and the Karaoke right back to the western curb.  Then will will sprint to the western curb.

MARY:
Leg lifts.
COUNT-OFF & NAME-O-RAMA
19 men with one FNG.  Welcome new member Stubing!!
CIRCLE OF TRUST/BOM:

Distracted

In our modern world we are often distracted by so many different things . . . the internet on our cell phones, social media, tv shows and tv advertisements, the daily onslaught of mail in the mail box, emails, traffic, job duties, commitments to different organizations and causes, and . . . well, I could keep on going but you get the idea.  These distractions keep us from connection to our true selves and to God.  These distractions leave us off kilter and lead to our worries.

I recently read the following paragraphs from the great priest, theologian, professor and writer, Henri Nouwen.

Today, worrying means to be occupied and preoccupied with many things, while at the same time being bored, resentful, depressed, and very lonely.  I am not trying to say that all of us are worried in such an extreme way all the time.  Yet there is little doubt in my mind that the experience of being filled yet unfulfilled touches most of us to some degree at some time.  In our highly technological and competitive world, it is hard to avoid completely the forces that fill up our inner and outer space and disconnect us from our innermost selves, our fellow human beings, and our God.

One of the most notable characteristics of worrying is that it fragments our lives.  The many things to do, to think about, to plan for, the many people to remember to visit, or to talk with, the many causes to attack or defend, all these pull us apart and make us lose our center.  Worry causes us to be “all over the place” but seldom at home.  One way to express the spiritual crisis of our time is to say that most of us have an address but cannot be found there.

I don’t think I even need to add to Nouwen’s message because it is so clear and strong.  I will, however, add one more quote from Henri Nouwen about worries:

It wasn’t that the gospel proved useful for my many worries but that the gospel proved the uselessness of my worries.

MOLESKIN:
Prayers of thanks for Stubing having a baby coming soon and for two of F6’s work colleagues having recent babies.  Prayers of thanks for Waffle House and his son’s safe return from Guatemala.  Prayers for Captain Crunch on the recent loss of one of his parents.
ANNOUNCEMENTS:
Hot Toddy Triple Birthday Q at Asylum on Saturday, January 28.  Today is first day of Cap’n Crunch’s five week leadership study at Panera Bread Conference Room, Bearden.

The PM Crew Tackles Accelerate Metric Workout #1

F3 Q: 1/17/2023

Asylum PM

5:45pm – 6:30pm

[ The Scene ] 

  • 50s
  • Cloudy with a chance of IRON SHARPENING YEAHHHHHHHHHH

[ 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: 
    • 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. 
  • FNGs?

[ Warm o Rama ] 

(5:45pm – 5:50pm)

These warm up Xs will be catered towards the Xs we’re going to do in Accelerate Metric Workout #1 

  • SSH: 15×4 
    • Run 25 yards and back 
  • Cherry Picker: 10×4
    • Run 25 yards and back 
  • Twisty: 10×4
    • Run 25 yards and back 
  • Rockette: 10×4
    • Run 25 yards and back 
  • High Knees: 10×4 
    • 25 yards and back 

Dynamic SWS (5:50 – 5:55)

4 corners – The Movements 

  • 1st Corner: Cobra stretch (30 seconds)
    • Run 
  • 2nd: 20 BAC (Front and Back)
    • Karaoke
  • 3rd: 10 Lunge Twists 
    • Deep Lunge
  • 4th: 10 wind mills
    • Side shuffle back to the light pole 

[ The Thang ] 

(Give instructions at 5:55pm)

(Start the workout at 6pm on the dot)

Accelerate Metric Workout #1

Introducing Accelerate 2023 — In an effort to ensure that the PAX of F3 Knoxville are continuing to accelerate their King (Q-source speak for always getting better in their workouts), we are going to be promoting 6 workouts this year done 6 months apart and to Track PAX progress. So the January and July workouts will be the same, Feb/August, etc. Instead of making it a competition, a la Iron Pax, this is an individual competition. Overall results will not be posted or tracked, just participants. AOQs will be the ones to share with PAX members their overall scores. 

This a YOU vs. YOU acceleration and not an Iron Pax-like competition. It will be about competing with yourself, not other PAX members. Please DM me any feedback you have for this year-long Accelerate challenge!

Here is January + July’s Accelerate workout:

Metric Workout #1 (Every man will need 1 CMU)

Set a timer for 30 minutes.

Complete as many cumulative reps as you can in that time.

The following list of exercises are performed in sets of 25 reps. 

After completing a set of 25 reps, put down your CMU, run 25 yards, do 2 burpees, return to your CMU, and continue. 

Here are the exercises:

  • 150 curls
  • 125 heavy squats
  • 100 OHP
  • 75 CMU swings
  • 50 Thrusters
  • 25 Blockees

When you finish the Blockees, start back at the top with curls.

It will look like this:

25 curls → 25 yard run → 2 burpees → 25 yard run → 25 curls…repeat until 150 curls are finished, then switch to squats (the next exercise)…etc.  

Once through the entire circuit is 525 reps (burpees do not count toward total).

[ COT ]

  • # off —> 13
  • Name o Rama 
    • Pele, Swimmies, Pusher, Sparkler, Rooney, Drum Major, F6, Abacus, Lillydipper, Brick, High-Heels, OnStar,  Steam
  • FNGs — 0
  • BOM

Reflections from the past week: 

  • Cardinal died on Wednesday 
  • My grandfather died yesterday
  • Megan (my wife) is going through a really tough time with her job and searching for a new one

It would be really easy to look at the past week and think “What in the world is going on.” But in light of everything that has happened over the past week, here are three things I need to remember, and maybe we all do heading into a new week. 

(1) We can rejoice too, when we run into problems and trials, for we know that they help us develop endurance. – Hebrews 5:3

    • Something about the really hard things we go through in life develop endurance for us to press on, to keep going, and to stay in the fight. 

(2) Memento Mori = Remember that you must die

    • This is just a fact of life. 
    • It’s not an “if” it’s a “when”
    • That being said – how are you you stewarding the days you’ve been given? We each have a certain number of days we’re going to be on this earth, no more, no less. 
    • I’m 28 years old, which is roughly in the neighborhood of 10,000 days —> Have I taken advantage of these days or have they taken advantage of me (Ephesians 5:16 — making the best use of the time, because the days are evil)

(3) Keep showing up

    • High Heels has said “How do you get better at burpees? Do more burpees.” And in the past when I’ve heard that I probably laughed or thought “But why?”
    • But the point is not the success or failure, but to keep showing up. You wanna get better at burpees? Keep showing up and do the work. 
    • To quote Samwise Gamgee —> Folk in those stories had lots of chances of turning back only they didn’t. Because they were holding on to something. That there’s some good in this world and it’s worth fighting for. 
    • Last week we all saw how powerful and impactful it is when men decide to show up. 

The Results You Didn’t Get

THE SCENE: 33 and glorious
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH, imperial walker, cherry pickers, this and that, rockette, runners lunge
THA-THANG:
Insert information about the workout.

  • In the Caribbean: 20 kneel ups + 10 downward facing merkin / 10 reverse lunges + squats
  • Mosey: At each island, 10 flutter kicks + 10 butterfly kicks
  • Mosey:  Dora w/ 250 SSH, 200 Rocky Balboa, 150 calf raise, 100 mountain climber, 50 big boy, 25 burpee
  • Mosey:  11’s with incline merkin + bench dips

COUNT-OFF & NAME-O-RAMA
22 w/ and FNG! @Bomber

CIRCLE OF TRUST/BOM:
“Don’t be upset by the results you didn’t get with the work you didn’t do”.  As you look around your life and the goals you set, keep the results you want in perspective with the work you’re doing for those goals.  Is the level of work you’re doing in line with the level of results you want to achieve?  If not, re-evaluate.  Could be the results you want are too high for what’s realistic for you right now.  Could be you need you can put in more work and get closer to getting those results.

ANNOUNCEMENTS:

Convergence at Bomb Shelter Jan 7