F3 Knoxville

Tag: G-6

3s Company on Veteran’s Day

THE SCENE: Chilly – character-buildingly chilly. Steam, G-6, and Ariel huddle around and mumblechatter until 0530

F3 WELCOME & DISCLAIMER

  • Welcome to F3: Fitness – Fellowship – Faith
  • My name is Steam and I’ll be your Q this morning
  • A couple of things: 1) I’m not a professional 2) You’re here on your own volition, you made a choice to be here this morning, and 3) You know your body better than anyone else, so if you need to modify anything we do this morning feel free to do so, but push yourself and the men around you this morning.
  • (Points to East TN Veteran’s Memorial) – This is why this morning. That is our standard this morning – for them.


WARM-O-RAMA:

  1. SSH: 11×4 in cadence
  2. Bend and Reach: 11×4 in cadence
  3. Rockette: 11×4 in cadence
  4. Windmill: 11×4 in cadence
  5. Merkins: 11×4 in cadence

THA-THANG:

[ Mosey to Amphitheater ]

  1. Modified Armed Forces PT Test
    1. There’s always push-ups, sit-ups, and a run component
  • 4 rounds
    • Rounds 1-3
      • Push-Up: 15
      • Sit-Up: 15
      • Run 1 lap around water perimeter of World’s Fair Park
    • Round 4
      • Push-Up: 25
      • Sit-Up: 25
      • Run 1 lap around the water perimeter of World’s Fair Park

[ 10 – count ]

2. Modified PT Test continues – with the pull

  • 1 HIM sprints up to top of amphitheater and executes 5 pull-ups to standard
  • Other 2 HIM execute elevated leg flutter-kicks until recovered
  • R&R until each HIM executes 15 total pull-ups

[ 20 count ]

[ Walk and Talk towards Big Ball AO field ]

3. Battle/Command Drills

  • 2 commands
    • “I’m Up”
      • starting in push-up plank position –> gets up and sprints forwarda
    • “He sees me – “I’m Down”
      • Drop down to push-up plank position
  • PAX moves across field – executing movements that Q shouts out

[ 10 count ]

4. Battle Drill/Commands Cont.

  • Col. Kuhlman (G-6) gives the same 2 commands as Ariel and Steam move back across the field – this time buddy-carrying each other and executing movements based on shouted commands
    • Fireman’s carry
    • Backpack carry
  • PAX mosey’s back across field to AO

PAX walks towards East TN Veteran’s Memorial

Instructions from Q: Once the street from AO –> East TN Veteran’s Memorial is crossed = silence.

Silent instructions from Q

    • [ All in silence ]
    • PAX executes 5 merkins in front of ETVM
    • Sprints to stairs by STEM Academy
    • Executes 5 incline merkins on stairs
    • Sprints back to ETVM
    • Executes 10 merkins in front of ETVM
    • Sprints back to stairs by STEM Academy and up
    • Executes 10 SSHs
    • Sprints back to ETVM
    • [ Facing ETVM ]
    • PAX executes 5 silent merkins –> renders a salute –> walks in to ETVM
    • 1st wall of names
    • PAX executes 5 silent merkins –> renders a salute –> walks to next wall of names
    • R&R until PAX are at the front of ETVM
    • Q leads PAX in prayer
    • PAX walk back out of ETVM

COUNT-OFF & NAME-O-RAMA

3 PAX: G-6, Ariel, Steam (Q)

CIRCLE OF TRUST/BOM:

“If not me, then who?”

This is the mission statement of the Travis Manion Foundation (https://www.travismanion.org/.

Today we honor those who answered the call, and answered that question. Without them, we wouldn’t be doing F3 right now.

Think about this phrase and how it applies to your life. Where else in your life does the phrase “If not me, then who?” apply? At work with the guy you’ve been wanting to disciple? In your family? In your relationships/friendships – opportunities to speak life into people? We all have something inside us that wants to answer the call and answer that question as men – Do I have what it takes? Because truly, there are millions of other people out there, BUT – if not me, then who?

Those who answered that question – and some of them paying the ultimate sacrifice – are walking giants on this earth. While today is Veteran’s Day and we honor and pay tribute to and thank the men and women who have served our nation – ask yourself that question this week. Challenge yourself to answer the call – His call – whatever that looks like in your life.

KEEP THE FAITH & FIGHT THE GOOD FIGHT MEN!

Call a brother out and pull a brother in this week. 

SYITG!

Steam

MOLESKIN:

Insert any personal comments, notes, devotion content, etc.

ANNOUNCEMENTS:

Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.

Three man birthday bash

THE SCENE: Low 50s, a little cool start but absolutely perfect once moving
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Mountain climbers
WWII situps
Burps
Tempo squats
Patty-cake merkins
OH Claps
THA-THANG:
Very short mosey just across the street to the sidewalk outlining the war veteran’s memorial for four corners.  Start at corner one, perform the exercise, run the square outside the veterans memorial and back to the start.  Do first exercise then second corner exercise, finish the square.  Continue adding each corner on the lap until doing all four exercises.  Exercises were:

  • Merkins x20 (four total rounds)
  • Eight count bodybuilders x10 (three total rounds)
  • Lunges x20 (10 each leg, two total rounds)
  • Freddy Mercury x20 (4 count ex, one total round)

Again, very short mosey to the rock pile behind L&N STEM academy.  Grab a rock and knock out the list below, doing 23 reps of each exercise for Ariel’s 23rd birthday.  After each exercise, you either run to the flag pole at the memorial and back or stay in place and knock out 15 merkins.  Can change as often as you want.  Exercise list, with rocks:

  • Curls
  • OH Press
  • Squats
  • Front raises
  • Curls
  • Lunges
  • Sit ups
  • Curls

Third very short mosey back to the fountains where we started.  Again 23 reps of each exercise utilizing the four benches on the outside perimeter of the fountains.  Bear crawl around the circle between each bench. Exercises:

  • Dips
  • Step ups
  • Incline merkins
  • Pistol squats

Rinse and repeat doing an easier/harder modification.  Cut the reps from 23 of each exercise down to 12 of each, but crab walk (feet forward is the correct form) between the benches instead of bear crawl.

MARY:
Leg lifts
American hammers
Ariel’s choice, which he got to lead: V-Ups
COUNT-OFF & NAME-O-RAMA
3 man birthday bash: Ariel, G6, Abort
CIRCLE OF TRUST/BOM:
I’ve lived in Knoxville about 3 years now, but being from Maryville I grew up only 30-40 minutes away.  If you’d told me five years ago I’d be walking around downtown Knoxville at 4:30AM multiple times a week, I’d probably think I made a huge mistake and wound up without a place to live.  When I first started F3 about 2.5 years ago, I only posted Saturdays because I “didn’t have time” to post during the weekday mornings.  If I’m not lazy, now I’m trying to post four weekdays plus Saturdays.

It’s funny how things that once seemed either highly unlikely or maybe even unfathomable slowly become not just possible but completely routine.  While the two instances I just mentioned are positive, the unfortunate thing is that it happens for negative things as well.  Neglecting a relationship with a parent/child/spouse or friend usually isn’t an acute issue.  Neither is half-assing things at your job.  You allow yourself wiggle room to become complacent in these things, and five years fly by and you are doing things you’d never have imagined yourself doing.  Only this time when you realize the routine you are not proud, but ashamed.  Look at your day, both what you’re doing and how you treat people, and ask yourself how that compares to five years ago.  And take the steps today to make sure five years from now you hold your head high.  Leave no doubt.

CMU Monday

THE SCENE: just about perfect
F3 WELCOME & DISCLAIMER: not a professional
WARM-O-RAMA:
Tempo Merkins – 10
Tempo squats – 10
TN walkers – 10
MARS – 10/ea
SSH – 25

THA-THANG:

Mosey to the big ball corner of the field.

CMU shuffle carry from light pole to light pole to the corner of worlds fair and clinch

20 ea/ CMU
Step ups
Squats
KB swings
Squat press
Curls

Each PAX carries CMU to the base of the small grass hills
20 CMU plank pull through
Bear crawl CMU drag up the grass hill

R&R

CMU Suicide across clinch bridge with Exercise at ea light pole – 15ea
1 – kB swing
2- squat press
3 – curl/ tri ext
4 – incline merkin
5 – decline merkin

MARY:
we worked on our wash board abs

CIRCLE OF TRUST/BOM:
look toward the “new” thing, dont get stuck in the past, learn from it and move on

create a new story

THE SCENE: Low 60s, great weather to get a sweat going
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Static stretches – left, right, middle
High Knees
Monkey Humpers
Merkin variations – diamond, ranger, wide
SSH
THA-THANG:
Barely any mosey, just to the side of the fountains.  Run the sidewalk down to the stage, 10 burpees, come back.  Climb down the ladder, decreasing burpees by 1 rep each iteration.  Burpees are done 10-6, then switch to merkins for 5-1.
Everyone does flutter kicks waiting for the six to finish up.  Recover and 10 count.  I played a dirty trick, picked the key ruck up and acted like we were moving on.  Then sat it back down and told everyone we were finishing the set, this time in reverse.  Same routine, but 10-6 is merkins and 5-1 is burpees running to the stage and back.  If you haven’t noticed, the number of the day was 10.  Today is 10/10 and my Braves gave up a soul crushing 10 runs in the first inning of the NLDS last night.

Recover and mosey over to the big ball.  Chalk on the ground for exercises:

  • Pull ups
  • Hanging leg lifts
  • Burps
  • Reverse crunches

Following the number of the day, 10 reps of each OYO and plank up out front.  Pull ups followed by hanging leg lifts is a fun 1-2 gut punch.  So I let the guys pick one exercise to cut in half.  They chose leg lifts, so I added those reps to reverse crunches as we went back through the routine.

Finishing with legs on the stairs at the Big Ball.  10 lunges, 10 squats, 10 calf raises followed by a sprint up to the top of the stairs and back down.  Repeato x2.

Mosey back to start point.

MARY:
Ran short on time, just had time for:
Crunches with feet elevated 6″ like starting position for flutters
Flutter kicks
COUNT-OFF & NAME-O-RAMA
6 Strong: G6, Passport, Reverb, Wings, Acapella, Abort
CIRCLE OF TRUST/BOM:
I have a buddy who has a tendency to tell the same stories over and over.  And while there is nothing wrong with high school stories (or college, or whenever), especially if those stories have lessons to be learned. I’m not saying there is anything wrong with reliving accomplishments, funny memories or anything like that.  However, don’t just tell those old stories.  Always be looking for new stories to create, and live with the mentality that what you do today is what you’ll remember in 10 years, make sure its a good memory that you want to tell.
ANNOUNCEMENTS:
Can drive for Second Harvest going on, Brolympics II on November 9th.

inertia

THE SCENE: Low 70s?  I honestly can’t remember, wasn’t too humid though.  Every day is a perfect day.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

  • 3 point merkins
  • Tempo squat
  • Manly arm rotations
  • Hillbilly
  • SSH

THA-THANG:

Mosey to Preacher lot, pair up.

Partner A alternates between 10 rock curls and 10 side raises with rock, partner B runs to opposite side of lot for exercises. Stop at half way cone for 2 burpees going each direction. Flapjack. Exercises:

  • 20 merkins
  • 15 jump squats
  • 20 big boys
  • 20 Freddy Mercury
  • 20 hand release merkins

 

Mosey back to lot just across train tracks for chest day. Start under bridge, 15 wide merkins, run to curb for 15 ranger merkins, run back to bridge for 15 diamond merkins. Plank and wait for everyone to finish. Rinse and repeat for a second round.

 

Mosey back to start point and everyone grab a bench. 10 step ups (modified from box jumps for safety because of the wet benches), then 15 squats and sprint a circle around the lights. Rinse and repeat for a second round.

MARY:
Reverse crunches
American Hammers
Hello Dolly
COUNT-OFF & NAME-O-RAMA
Perfect 7: G6, Clark, Orkin, Swanson, Operation, Passport, Abort
CIRCLE OF TRUST/BOM:

Inertia – a property of matter by which it continues in its existing state of rest or uniform motion in a straight line, unless that state is changed by an external force.  This past Saturday I had a lot to do after the workout, so I intended to rest a bit before I had to go to work.  I decided to re-hang some curtains that were removed to repair my bedroom wall.  Then I was going to rest.  When I finished doing that, my M was doing the dishes so I thought I’d go clean the main bathroom in the house.  Then the other bathroom. Then swept and helped vacuum… before I knew it we had somewhat accidentally cleaned the house.  But because we were in motion, we stayed that way.

This tied in to the Q Source this week after listening to the 43 Feet podcast.  You don’t try to convince a man to buy an F3 shirt, slap a sticker on his car and post 5 times a week right off the bat.  You ask if he wants to come join a workout, one time.  But what you’ve set in motion is the chance for that outcome.  Just make sure you don’t let rest be the state you’re in.  Always have even a small amount of movement towards your physical, relational or spiritual desired state.  And keep it rolling.