F3 Knoxville

Tag: Flashback

Parents These Days

THE SCENE: Gloom in the Fake Gloom.  A nasty, rainy, awesome evening.
F3 WELCOME & DISCLAIMER  Did it
WARM-O-RAMA:
SSH, motivator, cherry pickers, twisties, rockettes
THA-THANG:
Insert information about the workout.

  • Triple battle buddies in the Caribbean
    • Jump squats and big boys
    • Merkins and big boys
    • Mountain Climbers and flutter kicks
  • Feel the burn
    • Wall sit
    • Ring of Fire push up
    • Ring of Fire squats
  • Alternating 10x flutter kicks and hello dolly
  • Star gazer in the rain

COUNT-OFF & NAME-O-RAMA
11 soaking wet PAX

CIRCLE OF TRUST/BOM:
In recently reading a book called “10 Rules for Resilience” by Joe DeSena (founder of Spartan Race), he said something obvious, but in a way that punched me in the gut.  He said he was tired of hearing people say “kids these days”.  Kids are born today the same way they’ve been born forever.  He argues we should really be saying “parents these days” because we – as the parents – are the difference in how kids are growing up now compared to in the past.  In large part, kids today are how kids are today because parents today raise kids the way we raise them today.  I know it’s not that simple in every situation, but the point is we as fathers have a lot of responsibility for who our kids are, their values, etc. We have to take ownership of that and we cannot hide behind “kids these days” as an excuse.

ANNOUNCEMENTS:
CSAUP Feb 26

And It Was Good

THE SCENE: Insert info about the weather, etc.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Lap around the parking lot, 20 Side Straddle Hops, 10 Burpees, 10 Twistees, 10 Windmills, 10 Baby Arm Circles Forward and 10 Backward, 5 Wide Arm Circles Forward and Backward.
THA-THANG:
Mosey to the Caribbean.  We will run Candy Cane with the following exercises at every other island, then sweep back.

  • 20 Merkins
  • 15 Iron Mikes (both legs = 1)
  • 20 Big Boy Sit-ups.

Mosey to street side end of the Serpentine Sidewalk.  We will Bear Crawl one light and sprint four lights all the way down the Serpentine Sidewalk until it hits the perimeter trail.  There, we will do 20 Bicycle Kicks, 4 ct.

Mosey to Cardiac.  We will go up Cardiac, stopping to do the following exercises along the way:

  • At start:  20 American Hammers (4 ct)
  • First turn:  20 Flutter Kicks (4 ct)
  • Second turn:  20 Hello Dollies (4 ct)
  • Third turn:  20 Decline Merkins
  • Benches:  20 Bench Dips

Mosey to bottom of mini-cardiac.  We will Bernie up to the park sign, then run to the top.  Run back down to AO.

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

And It Was Good

Some verses from Genesis, Chapter 1:

In the beginning, God created the heavens and the earth. 2 The earth was without form and void, and darkness was over the face of the deep. And the Spirit of God was hovering over the face of the waters.3 And God said, “Let there be light,” and there was light. 4 And God saw that the light was good. 

9 And God said, “Let the waters under the heavens be gathered together into one place, and let the dry land appear.” And it was so. 10 God called the dry land Earth,[d] and the waters that were gathered together he called Seas. And God saw that it was good.

12 The earth brought forth vegetation, plants yielding seed according to their own kinds, and trees bearing fruit in which is their seed, each according to its kind. And God saw that it was good. 13

And God made the two great lights—the greater light to rule the day and the lesser light to rule the night—and the stars. 17 And God set them in the expanse of the heavens to give light on the earth, 18 to rule over the day and over the night, and to separate the light from the darkness. And God saw that it was good. 19 

20 And God said, “Let the waters swarm with swarms of living creatures, and let birds[g] fly above the earth across the expanse of the heavens.” 21 So God created the great sea creatures and every living creature that moves, with which the waters swarm, according to their kinds, and every winged bird according to its kind. And God saw that it was good. 

25 And God made the beasts of the earth according to their kinds and the livestock according to their kinds, and everything that creeps on the ground according to its kind. And God saw that it was good.

26 Then God said, “Let us make man[h] in our image, after our likeness. And let them have dominion over the fish of the sea and over the birds of the heavens and over the livestock and over all the earth and over every creeping thing that creeps on the earth.”

27 So God created man in his own image,
    in the image of God he created him;
    male and female he created them.

31 And God saw everything that he had made, and behold, it was very good.

One sentence that echoes through the creation story of the Bible is, “God saw that it was good.”  And, indeed, His creation is good.  That is easy to see here in East Tennessee where, as Crawdad would say, we are blessed to view “best sunrise in America.”

Amidst the strife and toil of our world, amidst Covid 19, the conflict among our people, the wars between nations, we may fail to recognize the blessings of God’s creation.  We, as human, may sometimes mess things up.  But God is good and his creation is good.

Let us recognize the blessings of the earth and firmament.  Let us rejoice in it, be stewards of it, and protect it.

MOLESKIN:
Prayers for Steam’s girlfriend who has Covid, and for his girlfriend’s mother who has cancer.  His girlfriend lives with her mother and, although quarantining, is worried about giving her mother, whose immune system is compromised, cancer.  Prayer’s for Steam’s good friend, Nathan, whose mother recently died.  Prayers for a coworker of Pusher.  The coworker had to leave work early today to go the the hospital where his stepfather is in critical condition.  Prayers for Operation as he and his wife have been working at getting pregnant for three years now in hope of having a baby.

Thank You for the Accountability

THE SCENE: a beautiful fake gloom 45
F3 WELCOME & DISCLAIMER did it
WARM-O-RAMA:
SSH, runners stretch, this and that, some twisties, rockettes, & cherry pickers.
THA-THANG:
Insert information about the workout.

  • Break Dance and Spider Burpees up and down The Dragon
  • Inch Worms & Freddy Mercury’s, the alternating leg lifts & T pose leg lifts
  • Alternating Wall Sits & Skater Burpees
  • Sprint, Bring Backs, Bernie, Superman Plank, rinse & repeat
  • Karaoke right, single right leg squat + offset Merkins, karaoke left, single left leg squat + offset Merkins, rinse & repeat
  • Catalina Wine Mixers

COUNT-OFF & NAME-O-RAMA
11 HIMs in the Fake Gloom
CIRCLE OF TRUST/BOM:

When I heard about F3, I heard about a cool workout group. A workout that’s cheaper than a gym that gets me outside. The more I posted, the more interested I became in F3 the Organization. Why isn’t F3 just called “Lakeshore Boot Camp Workout Club”? So, I Googled it. On their website, I found “Q Source: The F3 Manual of Virtuous Leadership”. Why does this workout group have a  “leadership mastery purpose”?. So, I read the book.

Chapter 1.2 hit home. “The King” is the discipline of daily training of the body. I’ve been on a weight loss journey for 7 years. I’m 5-8 and in 2014 I was pushing 250 pounds. I was at a park one day, my 2 year old took off for the road, and I couldn’t catch him. That scared me to death.

Since then I’ve yo-yo’d up and down the scale. Q Source talks about the POGO 40 – that 40 pounds you keep taking off and putting on. A huge part of my yo-yo’ing was lack of Accountability, but I’ve found that in F3. Now I have a group of guys who will txt, Slack message, etc. if I stopped Accelerating.

Except from the Q Source, 1.2:

“What is true for all men seeking to Accelerate is that it works better as a Group than as a Singleton. Together, we pool our collective knowledge for the benefit of each individual and spur one another on to places we would never reach alone. This is the power of the Shield Lock. Together, we sharpen each other – as iron sharpens iron. It’s simple really. If you want to learn to run faster, just find a faster man. And chase him until you catch him.”

With that, I want to say thanks to everyone in F3 who provides me Accountability. And, for being faster to give me someone to chase.

4/5 Ain’t Bad

AO: Asylum PM

5:45pm — 6:30pm

Meeting at the morning AO parking lot

[ The Scene ]

  • Probably cold(ish)
  • Probably dark(ish)

[ Welcome/Disclaimer ]

(1) Welcome to F3: Fitness, Fellowship, Faith

(2) My name is Steam and I’ll be your Q this evening

(3) A few things before we begin:

  • Contrary to popular belief, I’m not a professional
  • You are here on your own volition
  • If you need to modify anything we do this evening, feel free to do so, but push yourself and the men around you. They deserve it and so do you.

(4) FNGs?

Coat Collection: “We will take any and all coats to be donated and count them before the Warm-o-Rama

– Less than 5 coats = 100 man-makers (8-count body builder) throughout the Q

– More than 10 coats = no burpees or man-makers throughout the Q”

We had 4 coats.

[ Warm o Rama ]

  • Windmill: 10×4 IC
  • Imperial Walker: 10×4 IC
  • Baby Arm Circles: 10×4 F + 10×4 B
  • Rockette: 10×4 IC
  • SSH: 50 (1-count)

[ The Thang ]

(Mosey to the parking lot leading down into the pavilion)

(1) 4 Corners, 3 POCs

  • 4 rounds of PT and focus on 1 corner at a time
  • We’ll do an exercise at one of the corners (POC 1), run to the Pavilion and do an exercise (POC 2), then run to the playground and do an exercise (POC 3), and then come back to this parking lot to rinse and repeat with the other 3 corners
  • Corner 1 (POC 1)
    • 10 man-makers OR 10×4 Mountain climbers
    • Mosey to POC 2
      • 10 burpees OR 10×4 dips
    • Mosey to POC 3
      • 10 man-makers OR 10 box jumps
    • Mosey back to AO lot
  • Corner 2 (POC 1)
    • 10 man-makers OR 10×4 squats
    • Mosey to POC 2
      • 10 burpees OR 10×4 incline merkins
    • Mosey to POC 3
      • 10 man-makers OR 10×4 flutter kicks
    • Mosey back to AO lot

Buyout Option — Q entertained the buyout option for PAX to sprint up Baby Cardiac, do one slow merkin, run back down to POC 1-3 and do 20×4 squats, instead of of more man-makers/burpees. We chose the buyout option.

(Mosey to the light path entrance below the AO parking lot)

(2) Route 66

  • Each light is going to be 5 reps of an exercise (all on a 1-count)
  • Once you finish all 3 sets of lights, go to the next light and pick one exercise from each set of lights you just did and execute 25 reps of each X. We consolidated the below into all 3 Xs at one light, for 3 lights, and at the top light, choosing 1 X from the 3 at each light, to do together. 
  • 1st 3 lights — Upper
    • Wide merkins (1)
    • Carolina Dry Docks (2)
    • Dive Bombers (3)
  • 2nd 3 lights — Lower
    • Sumo squat (4)
    • Bobby Hurleys (5)
    • Iron Mikes (6)
  • 3rd 3 lights — Core
    • BBS (7)
    • Toe Touches (8)
    • Up & Outs (9)

[ Mary ]

ATMs (15×4 shoulder taps, 10×4 slow merkins, 10 quick merkins OYO.)

[ COT ]

  • # off
  • Name o Rama
  • FNGs
  • BOM

“When you don’t know how to identify a win, you will start mislabeling victories.” — Jerry Flowers

9 Ways You Can Identify Wins for the Rest of 2021

1 — Focus on the process, not the results

2 — Develop an aptitude (natural ability to do something) for gratitude

3 — Ask for feedback

4 — Mentally buy-in to the idea of incremental growth.

5 — Evaluation by documentation

    • sticky notes, journaling, documenting your incremental growth

6 — Don’t focus on just 1, but the many

    • A lot of people want to experience this really huge, identifiable, sexy win, when in reality, it’s about the hundreds of small wins along the way that aren’t as huge or public or sexy

7 — Encourage someone

8 — Use the “Share My Location” and “Find My iPhone” setting on your phone in real life

9 — Initiate the Matthew 7:7 model

    • ““Ask, and it will be given to you; seek, and you will find; knock, and it will be opened to you.”
    • ‭‭Matthew‬ ‭7:7‬ ‭ESV‬‬ — https://bible.com/bible/59/mat.7.7.ESV

Mini Seabiscuit at Asylum

THE SCENE: Mostly sunny ,slight breeze, low 80’s
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH 33 IC

Cherry Pickers 20 IC

Michael Phelps  OYO

Baby Arm Circles – Up 10 IC

Baby Arm Circles – Down 10 IC

Merkins – 10 OYO

THA-THANG:

Partner Up, Grab your CMU

Mosey to south stop sign at “Y

Do 33 CMU curls

Mosey to Lower Gravel Loop

Each Team of 2 selects 1 or 2 exercises from following list:

SSH

Iron Mike

Merkins

CMU Overhead Press

CMU Curl

CMU Row

Squat

Jump Squat

BBS

4 ct American Hammers

Hello Dolly

Grady Corn

Bobby Hurley

Squat Jack

The Combined count of reps between the one or two exercise must add up to 33

For example, each person on the team does 33 reps. of chosen 1 exercise, or they each do 16 of one and 17 of another. Or 30 of one and 3 of another, etc. Must add up to 33

Do set of exercise, then run as follows:

1 lap, exercise, 2 laps, exercise, 3 Laps, exercise, 4 laps, exercise, 3 laps, exercise, 2 laps, exercise, 2 laps (goal is to complete 18 laps)

Mosey Back to stop sign at “Y”, do whatever set of 33 exercises you were doing at seabiscuit

Mosy Back to AO

MARY:
Insert information about any additional post-THANG work (if applicable).
COUNT-OFF & NAME-O-RAMA
19 HIMs total
CIRCLE OF TRUST/BOM:

Life is tough and full of unexpected challenges. We can be better prepared to face life’s challenges if we take control (the best we can) and make a plan. Of course, situations change and we may not follow our plan, but we are certainly better prepared when we do have a plan. Tonight my plan seemed simple (I had planned 18 laps plus mosey distance for everyone at a reasonable pace) to end up at 3.3 miles. I chose 33 because my late son Grady’s (F3 Quikrete) 33rd birthday was 10/17. We didn’t quite hit 3.3 miles but we got close. Situations usually never go as planned, but plans are invaluable.

MOLESKIN:
Insert any personal comments, notes, devotion content, etc.
ANNOUNCEMENTS:
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.