F3 Knoxville

Tag: Flashback

Stick It Out for the Sticky Notes

F3 Q: 10.12.21

AO: Asylum PM

5:45pm – 6:30pm

[ The Scene ]

  • 70s
  • Sunny

[ Welcome/Disclaimer ]

Welcome to F3: Fitness, Fellowship, Faith

My name is Steam and I will be your Q this evening

Before we begin let’s get a few things out of the way:

  • FNGS?
  • I’m not a professional
  • You’re here on your own volition
  • If you need to modify anything we do this evening, please feel free to do so BUT push yourself and the men around you. They deserve it and so do you.

[ Warm o Rama ]

  1. SSH — 12×4 IC
    • Light mosey down the stairs
  1. Rockette — 12×4 IC
    • Light mosey up the stairs
  1. Windmill — 12×4 IC
    • Light mosey down the stairs
  1. Baby Arm Circles (Forward) — 12×4 IC
    • Light mosey up the stairs
  1. Baby Arm Circles (Backwards) — 12×4 IC

[ The Thang ]

Batcave

(1) DORA

  • Battle buddy up
  • Top of stairs: 300 merkins, 200 squats, 100 SSHs (together as a team)
  • Bottom of Stairs: 10 BBSs
  • BB1 is knocking out reps at the top, while BB2 is running down the stairs, knocking out the 10 BBSs, and then coming to recover BB1 up top at whatever # of reps he’s on  (finish all 300 Merkins, 200 squats, and 100 SSHs

(Mosey to the Colesium)

(2) The Gladiator

  • HQ for the Arena: 5 burpees, 10 merkins, 15 SSHs
  • Run down to the right
    • Halfway — 10 dive bombers
  • Run back up and complete the HQ Xs
  • Run down to the left
    • Halfway — 10 lunges
  • Run back up and complete the HQ Xs
  • Run straight down to the plateau
    • 10 man makers
  • Run back up and complete the HQ Xs

(Mosey around to the right to the Long Curve)

(3) The Long Curve

  • Release run

[ Mary ]

#StretchingWithSteam

[ COT ]

  • # off
  • Name o Rama
  • FNGs
  • BOM

“Do for a few, what you wish you could do for many.” — John Maxwell

What did Jesus do? He did for a few what he was going to do for many.

Here’s the deal with this picture below. I walked into Starbucks this morning to get my coffee on the way to work, and they had this little board up on a table, with sticky notes covering all of it. On these sticky notes were encouraging words, mantras, and more — based on the directions for people to write down something encouraging, positive, uplifting, and unique on a sticky note and post it on the board, to spread positivity throughout people’s day. Here’s the cool thing, and surprising thing for me actually — there were more mentions of Jesus, God, and Bible verses on this board that I thought. They actually outweighed everything else pretty much. So as I waited for my coffee, I wrote down one of my favorites, “Keep the Faith & Fight the Good Fight” and stuck it on there.

That reminded me of the John Maxwell quote. For me personally, sometimes I have all these big ideas that I want to start and implement and create for people all over, but then I see these sticky notes and it so quickly reminded me of “Do for a few, what you wish you could do for many.” The people that are immediately around me (family, friends, co-workers, etc), am I serving them well? So the question I must ask myself, and I believe we as HIM must ask ourselves is “what can I do for a few, that I wish i could do for many?”

And men, sometimes it’s as simple as putting a positive, encouraging, and uplifting message, verse, phrase, mantra on a sticky note. But what good does this sticky note (now with this powerful message on it) do if it is not shared and spread? So the Asylum PM men and I were discussing this tonight and I gave them this challenge: take this sticky note idea and implement it in your life this week. Write a personal favorite verse, encouraging word, positive phrase or mantra on a sticky note and give/share it with someone. You’ll be amazed at what something just as small as this can do for a few, to affect and serve the many.

Let’s take this a step further. I want to hear from you. Other men in our PAX want (and need) to hear from you as well. Across different AOs and parts of our city and region. So not only are we externalizing this, but we’re internalizing it for F3 Knoxville as well. Check out a new channel on slack called #sticky-note-encouragement. This channel will be created to allow the men of our region to do this. We all need encouragement, and sometimes it’s as easy as putting it on a sticky note and sharing it. #ISI

Be 20-60-20 or be like Brick!

THE SCENE: Balmy, humid afternoon

F3 WELCOME & DISCLAIMER

WARM-O-RAMA:  

Little baby arm circles, Side straddle hop, little this, little thay

Partner up, 4 rds of lateral jumps and jogging laps, switch off with partner.

THA-THANG:

  • 11’s with Jane Fonda’s, bear crawl up, crawl bear down
  • 20x-60x-20x running up 3 tiers of stairs. 1st group was meekins, bbs, meekins. 2nd group was A. Hammer, squat thrusts, A. Hammer. 3rd group was hello dolly, squats, hello dolly.

MARY:
Hold 30 second plank like Brick to finish out workout.

COUNT-OFF & NAME-O-RAMA
14 HIMS

CIRCLE OF TRUST/BOM:
Every person in an organization  or team fits somewhere it top 20%, middle 60%, or bottom 20%. The top 20% are the overachievers, who are going to succeed  most of the time. The bottom 20% are people, who put out little effort to contribute to the team’s success. That 60%, however, can be influenced the most when all remaining individuals come together contributing their 1%  When that happens that team  can ûmove in any direction to achieve great things.

Heat Wave

THE SCENE: Sunny, HOTt, humid… typical E TN summer day.
F3 WELCOME & DISCLAIMER

Check
WARM-O-RAMA:

-Motivators (5 count, descending)

– 10 Plank  Jacks (4-ct, IC)

– 15 Moroccan Night Clubs (4-ct, IC)

– 15 Overhead Seal Claps (4-ct, IC)

– 10 Steve Earls (4-ct, IC)

– Little of this and that

THA-THANG:

MOSEY to the Bowl area by the Bermuda Triangle.

  • JINXY’S FOUR AND A QUARTER. Start at bottom of hill, run to top of slope and do 25 reps of an exercise, return to starting position.  R&R 4 times, totaling 100 of the exercise.
    • Round 1: Carolina Dry Docks
    • Round 2: LBCs (single count)
    • Round 3: Lunges (single count)

MOSEY to Grassy Area by Base of Everest.

Totem Pole.  Start at 10, do all the exercises, then run to the bench by the road (or to Summit, dealer’s choice), do 10 SSH, and return. Then start at 9, etc.

  • 10 Burpees
  • 9 Mountain Climbers (4-ct)
  • 8 Diamond Merkins
  • 7 Box Cutters
  • 6 American Hammers (4-ct)
  • 5 Imperial Squat Walkers (4-ct)
  • 4 Hand Release Merkins
  • 3 Prisoner Get Ups
  • 2 Squats
  • 1 Star Gazers (10 seconds).  Rabbits R&R

We got about 75% of the way through this.

Go up Summit twice, once must be Bernie.  Do 25 MERKINS, 25 BBS, 25 SQUATS, and 25 IMPERIAL WALKERS somewhere along the way.  Rabbits rinse and repeat the exercises until 6 catches up.

MOSEY TO AO.

MARY:
Ran out of time.  Did some light stretching.
COUNT-OFF & NAME-O-RAMA
22 Strong
CIRCLE OF TRUST/BOM:
Special WORD by Lilydipper, who has been out with an injury for a few months.  Thought it would be great to have him address the PAX as he recovers from hip surgery.  Here are his words:

Gents, I haven’t been able to work out with you guys since mid-March.  Here we are in August, 5 months later.  Your fellowship lifts me up.  Thank goodness I have been able to come to board meetings.  I get to share a beer with you, see my brothers, commune with you.  Man, I need that fellowship.  I know Jinxy has needed it as well and that is why he was hobbling on crutches to the board meetings before he healed enough to join you guys in workouts.  The well-wishes you shared with us and the prayers you prayed for us have meant more that I think either one of us can say.

But what I want to share with you today is the importance of the workout.  I have been thankful to have fellowship with you brothers at board meetings and Coffeeteria.  Yet, I can’t wait to get back to the workouts.  Of course the workout makes us more physically fit.  I must admit that I have gained about ten pounds since mid-March.  But it is not physical fitness that I want to talk about.  It’s the bond created by going through the gloom, the heat, the sweat, the grime, the gasps for breath, the spilling or merlot, the dizziness, the pain, the questioning of self, the suffering through hell with one’s brothers – that is what I want to talk about.

Jetlag and I were conversing about Coffeeteria the other day.  Both of us agreed that part of what makes it so special is the suffering that precedes it.  Somehow that coffee and bagel just tastes better when you have made it through the torture with your brothers. As Crawdad says, “It’s the reward, baby!”   And, believe me, an ice cold beer at the Board Meeting certainly tastes better after suffering through the heat of the Fake Gloom.

Still, what makes the workout even more special is being able to look at your brother and think, “man we have been through this together.”  Each man in F3 has a respect for the other because we know what the suffering is like.  Yeah, Swimmies may run around the Caribbean three times faster than me.  He respects that pain and he knows I am feeling it too.  We each know that we are pushing to get better.  He respects this old man because I am willing to go through the same ring of pain that he is.  I love that about F3.  I also love how we encourage each other.  Doubtfire is one of the best at doing this. “Hang in there, Lily, you got this.  I’ll run with you, c’mon, let’s get over that hill.”  We cheer for each other, pull each other through.  “Leave No Man Behind.”

Bros, I appreciate you allowing me to join you for fellowship after the workouts.  I see you guys drenched and grass-stained after a difficult beat-down and I almost feel guilty for showing up in my dry clothes.  Just know that when I am fully healed (which the surgeon says should be about mid-October) I will be glad to hook shields with you and battle beside you once more.

MOLESKIN:
Prayers for Guppy’s sister, who is expecting.  UPDATE, shortly after the workout, she delivered a healthy baby daughter!  Prayers for those affected by the flooding in Tennessee.  Also, we presented Lilydipper with a ruck sack/plate/patch gift to help him with his recovery.
ANNOUNCEMENTS:
Iron Pax coming up, food drive continuing for a few weeks, Hardship Hill obstacle construction help needed (contact Sparkler).

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.

Run-a-thon Father’s Day Special

THE SCENE: Sunny with a high 85F temperature.

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. Motivators
  2. Raise the roof
  3. Tempo squats
  4. Leg stretches

THA-THANG:

Workout 1:

  1. Slow mosey to road going down Everest
  2. Mountain climbers in cadence on the curb

Workout 2: Mosey to bottom of Everest

  1. High knees
  2. Butt kicks
  3. Side straddle hops
  4. 4x sprint up to tree then back down
  5. Charge up to Basecamp

Workout 3: Hill repeats on Basecamp x5

  1. Mountain climbers 4ct in cadence
  2. Shoulder tapos 4ct on top

Workout 4: Colosseum rounders – run around colosseum with mountain climbers in between sets.

Workout 5: Indian Run going to colosseum then back to AO. Mountain Climbers in between runs. 

MARY:N/A

COUNT-OFF & NAME-O-RAMA
12 HIMs including a 2.0

CIRCLE OF TRUST/BOM:
Father’s Day is coming up this weekend and last Tuesday, during the board meeting at the Asylum PM, Mr. Jinxy said something that really struck me, “Quality time with your children is important, so as quantity”. As a young father, this really hit home for me. Being with your 2.0s physically makes a big impact on their personal development. We only have a limited time with our fathers. And I’m pretty sure they would love spending time with you this weekend!

So, gents, I advise you to go and spend more time with your children and fathers, better yet, spend time – whether it be breakfast, lunch, dinner, snack or coffee, this Father’s Day. Don’t forget to tell ‘em you love them and how much you appreciate them being there with you.

MOLESKIN:
Prayers for Abacus’ mom as she prepares for surgery.

ANNOUNCEMENTS:
CSAUP at Dog Pound end of July.