F3 Knoxville

Tag: Fiber-1

Hold Thy Tongue

THE SCENE: Rained heavy immediately before the workout and ended up with dry but humid conditions, temp in low 80s.  The AO was at northern ball field parking lot due to rainy conditions before we started.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
20 Plank Jacks, 10 Pinto Twists, 10 Tempo Squats, 10 Rockettes, 10 Cherry Pickers, Little of This and That
THA-THANG:
Mosey to parking lot with islands on south side of northern ball fields.  Do 20 Hello Dollies.

Next we will do Christmas Candy Canes in July.  We start on one end of parking lot and go around and 1/3 of the way back down.  Thus, the diagram of the travel is in the form of a candy cane.  We will do the following runs with stops at each island to do the following exercises, running back to the start of the candy cane once the full route is complete:

  • Sprint, stopping to do 3 Burpees at each island.
  • Bernie Sanders, stopping to do 10 Squats at each island.
  • Sprint, stopping to do 10 Merkins at each island
  • Grapevine left or right stopping to do 10 Big Boy Sit-Ups at each island.

Mosey to Pavilion at northern ball fields.  Do 25 Picnic Table Pull-ups, 25 Bench Dips and 25 Decline Merkins.

Mosey to CMU Pile.  Each man grabs CMU.  We will do the following exercises.  We will Sprint to end of parking lot and Bernie Sanders back after each exercise.

  • 20 Overhead Presses
  • 20 Curls
  • 20 Rows
  • 20 Squats with CMU at chest

Replace CMUs and mosey to center of parking lot.

MARY:
20 Flutter Kicks (4 ct) and 40 Baby Crunches.
COUNT-OFF & NAME-O-RAMA
13 men, no FNGs.
CIRCLE OF TRUST/BOM:

Proverbs 10:14

Wise men store up knowledge,
But with the mouth of the foolish, ruin is at hand.

Proverbs 13:3

The one who guards his mouth preserves his life;
The one who opens wide his lips comes to ruin.

Some of us are extroverts and some of us are introverts.  Some of us are talkers and some of us prefer to say little.  I tend to be on the talkative side and sometimes get in trouble because of it.  I haven’t experienced the ruin talked about in the verses above but I have sounded mighty foolish at times.

In groups settings, it helps me to listen closely to the words of those who generally keep silent.  I find that, if they do speak up, what they have to say is usually doggone important.  Back in my college days, I belonged to a fraternity.  We would have fraternity meetings weekly.  All members had the opportunity to speak.  I don’t mean to tell you that those who spoke often did not have good things to say. But, members who seldom spoke often gave us wonderful pearls of wisdom when they did.  I particularly think of two fraternity brothers:  Mark Williams and Blair Jones.  They were some of the shier guys in the fraternity.  When they did speak at our meetings you could sometimes her a pause in the air – that was because our guys were truly contemplating what they said.  What they said was on point and meaningful, frequently giving us perspectives we had not considered.  Mark Williams is one of my best friends today. I still can count on him for advice and council.

Why do I bring this up?  Partially for my own benefit.  Being a guy who sometimes speak too much, I need to remember to store up knowledge and guard my mouth, as the aforementioned Proverbs allude to.  But I also say it for the benefit of those of you who are not extroverts, who are not likely to speak before large groups.  Don’t be afraid to share what you have to say when we gather together at the end of our workouts.  Don’t be afraid to Q a workout and give a message at the end of it.  You are the wise men who have been holding your tongues and storing up knowledge.  Give us the benefit of your words of wisdom.  We will grow because of it.

MOLESKIN:
Prayers for Pacman and his daughter.  Prayers for wives of Lilydipper and Choir Boy.  Prayers for the City of Portland and the peace that is needed there.  Prayers for Title 9 who is now in Eugene, Oregon.

Wanna Bet?

THE SCENE:

The epitome of fake gloom muggy, humid nastiness.

F3 WELCOME & DISCLAIMER

Welcome to F3. Fitness, Fellowship, and Faith. I am CRISPR, your Q for today. This is a free workout and you’re here on your own volition. I am NOT a professional. I do not know your injuries or capabilities, so feel free to modify as necessary. Safety is the #1 priority. Remember we are under social distancing rules, so keep your distance from others.

WARM-O-RAMA:

15x Side Straddle Hops, 10x Windmills, 10x Imperial Walkers, 7x Cherry Pickers, A little bit of this, little bit of that, 10x Rockettes

THA-THANG:

Mosey to The Bowl. Black Jack (Round 1):  Do 1 Hill Run, then 20 Gas Pumps, then 2 Hill Runs, then 19 Gas Pumps, and so on.

Mosey to steps of Admin Building. Deck of Death (4x):  When a “Flipper” gets to a station, they flip to the next card, and do the exercise (2-Ace, where J=11, Q=12, K=13, A=14).  If you’re not a “Flipper”, just do the card facing up when you arrive. If a deck has been finished, keep going until all are finished.

Mosey to field by AO. Black Jack (Round 2):  Alternate between Jump Squats and Plank Jacks.  Do 1 Squat, then 20 Plank Jacks, then 2 Squats, then 19 Plank Jacks, and so on.

Black Jack (Round 3):  Alternate between American Hammers and LBCs.  Do 1 American Hammer, then 20 LBCs, then 2 American Hammers, then LBCs, and so on.

Finish up with some Catalina Wine Mixers and a Wave of Merkins.  Do an “Obama” (4 count bear crawl with 4 merkins) back to the AO.

COUNT-OFF & NAME-O-RAMA

25 HIMs including one FNG – Furby

CIRCLE OF TRUST/BOM:

Something that’s been on my heart lately Is whether or not to keep my kids home this fall or to send them back to school. I know this has been on a lot of people’s mind and we’re all wondering if we’re making the “right” decision.  As I’ve been wrestling with this decision I’m trying really hard to remember the lesson I learned from a book called “Thinking in Bets” by former World Series of Poker Champion Annie Dukes.

Essentially, we all confuse DECISIONS with OUTCOMES. For example, many of us know a guy who always buys his wife flowers remembers every birthday and anniversary shows up for all their kids’ events and provides financially and emotionally for his family, but ultimately winds up in a divorce.  Does the outcome of a divorce mean that his behaviors bad decisions just because they resulted in a bad outcome?

In her book, Annie Dukes describes the difference between, decisions and outcomes in a poker example. Imagine going all in because you’re holding 4 Kings, but then on the River card the guy across from you backs his way into a Straight Flush and wins the pot.  Was going all in with 4 Kings a bad decision just because it ended with a bad outcome?

I’ve used the phrase “make good decisions”, but how do you do that? Annie Dukes suggests one way to make better decisions is simply to ask, “Wanna bet?”

Consider this…  Every F3 workout ends in a “Name-o-Rama” where we give our birth name, age, and F3 name. At the end of every workout I say my birth name is “David”. But, if I said, right now, “Wanna bet $100 my birth name is David?”  How does that change what you previously knew to be absolutely true?  I guarantee you’ve already started questioning yourself. Maybe my name is Andrew David Smelser, III and I just go by David as not to be confused with other family members?

By just asking that simple question “Wanna bet?”  You’ve gone from knowing something with 100% certainty to something less than 100%. And, now that you’re less than 100% certain your brain can accept new information, options, and possibilities to come in which allows you to make better decisions.

I encourage us all to ask ourselves, “Wanna bet?” and to know things with less than 100% certainty so we can make better decisions for ourselves and for those around us.

Leaders Eat Last

THE SCENE: 92 and full of sunshine
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
15x Side Straddle Hops, 10x Imperial Walkers, 5x Cherry Pickers, A little bit of this, little bit of that, 10x Rockettes

THA-THANG:

Four Corners

CORNER ONE:  Round 1: 25X CMU Curls, Round 2: 25X CMU Bench Press, Round 3: 20x of Both

CORNER TWO:  Round 1: 20X Freddy Mercury’s (4-count), Round 2: 20X Rocky Balboas, Round 3: 10x of Both

CORNER THREE:  Round 1: 25X CMU Good Mornings, Round 2: 25X CMU Rows, Round 3: 20x of Both

CORNER FOUR:  Round 1: 20X Box Cutters, Round 2: 20X LBCs, Round 3: 10x of Both

With COVID rules, we can’t share CMUs.  So…you get to take it with you.

Mosey to the winding hill. At light pole #1, 10x incline Big Boys, at light pole #2, 10x decline Merkins, alternate to the top, rinse and repeat

Mosey towards the AO. 10x bear crawl, 10x lunges, rise and repeat, empty the tank sprint to the bat box.

MARY:

Freddy Mercury’s,H ello Dollies, American Hammers, Plank

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

Obviously the world has a lot of things going on these days.  A lot of bad things.  A lot of the things people want to see changed.  But, a lot of people want to just snap their fingers and have it all fixed. They want to go to bed one night in a world full of problems, then wake up the next morning with all those problems solved.

This got me thinking about leading during troubled times and one of my favorite books, “Leaders Eat Last”, by Simon Sinek.  In his book he writes:

“Good leadership is like exercise.  We do not see any improvement to our bodies with day-to-day comparisons.  In fact, if we only compare the way our bodies look on a given day to how it looked on the previous day we would think our efforts had been wasted.  It’s only when we compare pictures of ourselves over a period of weeks or months that we can see a stark difference.  The impact of leadership is best judged over time.”

This resonates with me right now.  Because right now the world needs SUSTAINED leadership.  Not quick fix leadership.  Not a few leaders focusing on the next news cycle.  Not a few leaders saying, “Look what I did”   Right now we need millions of leaders.  Leaders who are more concerned with making an impact than they are with making headlines.  Leaders who are focused on making a difference and improving the lives of our fellow human beings.

Sometimes we all want to see a more immediate impact from our efforts.  But, sometimes that’s just not the timeline the world is on.  More often than not we’re part of the timeline where we’re pushing a giant boulder up a mountain.  It’s actually rare to be the one who pushes it over the top.  With it being unlikely that we will get any recognition for our efforts it becomes imperative to remember why we are pushing that boulder up that mountain.

And, to remember that when results come slowly that we cannot give up.  That our efforts have not been wasted.  And, that our leadership is best judged over time.  We have to remember why we are serving as leaders.  We have to remember it’s all to make the world a better place for our fellow human beings.

“Leadership is not a license to do less.  It’s a responsibility to do more.  Leadership takes work.  It takes time and energy.  The effects are not always easily measured and they are not always immediate.  But, leadership is always a commitment to human beings.”  ~ Simon Sinek

MOLESKIN:
Insert any personal comments, notes, devotion content, etc.
ANNOUNCEMENTS:
GROW School / Q101 at AsylumPM Thursday.  CSAUP on Saturday.  Title9’s last post before leaving to Oregon will be July 21st.  We plan to set an AsylumPM attendance record for him.

#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.