F3 Knoxville

Tag: Hands

Spring Training at the Asylum

THE SCENE:  Foggy, cool and damp – perfect for a VQ
F3 WELCOME & DISCLAIMER:

Short and sweet.  Modify if needed.  Not a professional.  Work hard.

WARM-O-RAMA:
Light Pole to Light

Jog

High Knees

Butt Kicks

Karaokes

THA-THANG:

Let Spring Training Begin…..

  • Mosey to the other lot for some Plyos (10 – Squat Jumps, 10 – Tuck Jumps, 10 – Side to Side)
  • Mosey to the next parking lot for some shuffle ladders across parking lot
    • 15 sec Shuffle, 30 sec Shuffle, 45 sec Shuffle, 60 sec Shuffle, 45 sec Shuffle, 30 sec Shuffle, 15 sec Shuffle (15 sec rest between reps)
  • Mosey to the Chapel for more Plyos (10 – Squat Jumps, 10 – Tuck Jumps, 10 – Side to Side)
  • Mosey to the Baseball Field – Left Field Line
    • 5 x Poles (jog from LF line to CF, Sprint from CF to RF)(Turn around and go back)
      • Between each Pole Abs (Flutters, Hello Dollies, LBCs, Big Boys, Planks)
  • Mosey back to the Chapel for another set of Plyos (10 – Squat Jumps, 10 – Tuck Jumps, 10 – Side to Side)
  • Mosey back to parking lot for some more shuffle ladders across lot
    • 15 sec Shuffle, 30 sec Shuffle, 45 sec Shuffle, 30 sec Shuffle, 15 sec Shuffle (15 sec rest between reps)
  • Mosey back to the AO

MARY:
N/A
COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
Explained the ongoing chaos in my life.  For the last month or two, more and more responsibilities and obstacles have been added and I have been poorly managing them.  I am working on controlling the items I can, taking the time to decompress and be the father and husband I want to be.  Control the Chaos.
MOLESKIN:

ANNOUNCEMENTS:

Just 5 More

THE SCENE:

Chilly and a slight bit windy (30s)

Title9 and Steam get back from the pre-ruck as guys are pulling in and getting ready.

F3 WELCOME & DISCLAIMER

  • Welcome to F3: Fitness/Fellowship/Faith
  • My name is Steam and I’m your Q in charge this morning
  • Let’s get a couple things out of the way before we begin:
    • I’m not a professional
    • You’re here on your own volition
    • You know your body and any injuries you may have – I don’t. If you need to modify anything we do this morning feel free to do it. But push yourself and the men around you!
  • FNGs?
  • The name of the game for the next 58 minutes or so is “5 more.” Look at one of your hands – how many fingers? Hopefully 5. When you’re beat down, tired, cold, asking yourself why am I out here in the freezing cold, tell your mind and your body “5 more.” Whether it’s 5 more breaths, 5 more steps, or 5 more seconds of suffering, it will pass and you will push through. AYE?


WARM-O-RAMA:

 

  • SSH: 10 x 4 IC
  • Rockette: 10 x 4 IC
  • Baby-Arm Circle: 5 x 4 (F) & 5 x 4 (B)
  • Mountain-Climbers: 10 x 4 IC
  • Cherry-Picker: 10 x 4 IC
  • Windmill: 10 x 4 IC

THA-THANG:

[ 10s ]

  • Battle buddy teams will run to the next light post
  • 1 BB will hold the feet of the other, as they execute 10 BB sit-ups
  • Run to the next light – same thing
  • The BB that is executing sit-ups will roster every light
  • Go to the street
  • Once at the street – execute flute kicks

(10 count)

[ 5s ]

  • Same type of deal – we’re going to go back down this path
  • Every light = 5 battle buddy merkins together

[ Flying EH from Hooker – Mahamoud (FNG) ]

    • Hooker picks up a runner named Mahamoud
    • Mahamoud knows who we are – he sees us every Saturday running around the park.
    • Joins PAX in finishing up “5s” exercise – PAX gives a warm welcome and Lillydipper sticks with our new FNG
  • Finish in that parking lot where we started – squats until 6 recovers

[ Parking Lot Obstacle Course ]

  • 3 points of contact: middle + 2 perimeter sides
    • PAX bear crawls to one side – executes 15 x 4 SSHs
    • PAX bear crawls back to middle – executes 10 x 4 SSHs
    • PAX bear crawls to opposite side – executes 15 x 4 SSHs
    • PAX bear crawls back to middle side – executes 10 x 4 SSHs

(15 count)

(Mosey to Cardiac)

[ Blackjack/21 ]

  • New Battle-Buddy
  • Push each other through this evolution
  • 3 points of contact on Cardiac
    • Top
    • Curve (middle)
    • Bottom lamp post
  • Top: 10 x 4 Mountain Climbers
  • Curve (Middle): 10 x 4 Merkins (Army)
  • Bottom: 10 x 4 SSHs
  • Run back Up to Top and hold the plank until 6 is up

[ All PAX does Blackjack/21 together – finishing at the bottom ]

[ Mahamoud is still with us! ]

(15 count from PAX)

(PAX moseys to covered pavilion facing lake below baseball fields)

[ 5 More ]

  • All-Together
    • 5 incline merkins on bench
    • 5 dips
    • 5 decline merkins on bench
  • Rinse & Repeat 3x
    • EXCEPT – 1 evolution = 10 reps each – Mahamoud answered the questions “How many fingers are on your hand” with 10 – so 10 it was.
  • PAX push through 1 more set of 5 together

(Mosey to big pavilion next to morning AO)

[5s]

  • All Together
  • 5 pullups under table
  • rotate to the right
  • 5 incline merkins
  • rotate to the right
  • 5 pullups under table
  • rotate to the right
  • 5 decline merkins

( Rinse & Repeat – Q asks PAX for just 5 more )

(PAX mosey to morning AO parking lot)

  • Q leads PAX in cool-down drills
    • karaoke, frankenstein stretches, side-shuffles, jog/merkins across the lot and back

(New Battle Buddy Teams)

  • Q releases each battle buddy team to sprint it out and finish up the hill to the Saturday AO parking lot

(30 seconds left)

  • 5 final SSHs

COUNT-OFF & NAME-O-RAMA

12 PAX – 1 FNG

CIRCLE OF TRUST/BOM:

[ What Are You Fighting For ]   [ 5 More ]

MOLESKIN:

[ What Are You Fighting For ]

(LOTR – The Two Towers)

Frodo : I can’t do this, Sam.

Sam : I know. It’s all wrong. By rights we shouldn’t even be here. But we are. It’s like in the great stories Mr. Frodo. The ones that really mattered. Full of darkness and danger they were, and sometimes you didn’t want to know the end. Because how could the end be happy. How could the world go back to the way it was when so much bad happened. But in the end, it’s only a passing thing, this shadow. Even darkness must pass. A new day will come. And when the sun shines it will shine out the clearer. Those were the stories that stayed with you. That meant something. Even if you were too small to understand why. But I think, Mr. Frodo, I do understand. I know now. Folk in those stories had lots of chances of turning back only they didn’t. Because they were holding on to something.

Frodo : What are we holding on to, Sam?

Sam : That there’s some good in this world, Mr. Frodo. And it’s worth fighting for

This pivotal question halfway through the story-line of Lord of the Rings must be asked and called out. What are we holding on to as High Impact Men? What are you holding on to?

When you’re in the suck (whatever that is for you), remind yourself of this crucial question. That YES, THERE IS evil in the world and it’s not always a good and fair place BUT YES, THERE IS some good left in this world and it absolutely is worth fighting for. It’s worth going toe to to with men at 0530, it’s worth being the leader of your family day in day out, it’s worth that conversation, it’s worth pushing your battle buddy and reminding them of this truth as well.

Biblically – I think this ties in extremely well with Sam’s truth that he speaks in the midst of a hellish and seemingly impossible mission.

“Though the fig tree should not blossom, nor fruit be on the vines, the produce of the olive fail and the fields yield no food, the flock be cut off from the fold and there be no herd in the stalls, yet I will rejoice in the Lord; I will take joy in the God of my salvation. God, the Lord, is my strength; he makes my feet like the deer’s; he makes me tread on my high places.”

‭‭Habakkuk‬ ‭3:17-19‬ ‭ESV‬‬

Note the similarities in this rhetoric. Not ideal situations BUT/YET – the reminder of hope appears.

[ 5 More ]

  • Take a look at your hand at some point in time this week and look at how many fingers you have. 5 (hopefully….)
  • I encourage all of us to push ourselves and the people around us this week with this simple challenge: Can I give 5 more?
    • 5 more breaths
    • 5 more steps
    • 5 more reps
    • 5 more minutes
    • 5 more_____________
  • Tell your mind that you’re going to push harder, go further, and give 5 more this week.

36

THE SCENE: 50 and cloudy
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

  • SSH x 36
  • Baby arm circle 10
  • 12 burpees
  • Baby arm circle 10
  • 12 burpees
  • Imperial walkers
  • 12 burpees

THA-THANG:

Stop 1, 3 rounds rounds

  • 12 Froggy Squats
  • 12 BBS’s or LBC’s 4 count
  • 12 Hand Release mericans

Stop 2, 3 rounds rounds

  • 12 Froggy Squats
  • 12 BBS’s or LBC’s 4 count
  • 12 Hand Release mericans

Stop 3,

36 dips

Stop 4, 3 rounds rounds

  • 12 Froggy Squats
  • 12 BBS’s or LBC’s 4 count
  • 12 dry docks

Stop 5, 3 rounds rounds

  • 12 Froggy Squats
  • 12 BBS’s or LBC’s 4 count
  • 12 dry docks

 

MARY:

Moby (boat/canoe)When you hear bring sally up do boat, bring sally down do canoe

COUNT-OFF & NAME-O-RAMA
25
CIRCLE OF TRUST/BOM:

20/20: God’s Vision For My Life: Day 25 • Devotional

https://www.bible.com/reading-plans/17719/day/25?segment=0

If I had eight hours to chop down a tree, I would spend six sharpening my axe.

~ Abraham Lincoln

Raise the roof

THE SCENE:

Cold and dry (snow clouds brewing overhead)

F3 WELCOME & DISCLAIMER

Did it.

WARM-O-RAMA:

4ct SSH IC x 20; 4ct Tie Fighters IC x 11 (balance the force); 4ct Monkey Humpers x 11; 4ct Grady Corns x 20; Michael Phelps (to loosen up the shoulders for the pain to come); Great mumble chatter… for now.

THA-THANG:

Inspired by the monthly challenge… CMU Thrust-o-rama = 50 Thrusters OYO/lap around AO/rinse and repeat 3 times; Jump Squats and LBC’s while waiting for 6 (much huffing and puffing ensued/became quiet)

Mosey down to lower parking lot for some Group Therapy… 4ct Merkins IC x 10 (led by @Code Brown) at first corner; mosey to next corner together and completed 4ct Hello Dollies x 10 (led by @Rainbow); mosey to next corner together and completed 4ct SSH x 10 (led by @Fabio); mosey to next corner together and completed 10 Burpees OYO; mosey to cloud together and completed trifecta of 20 x Big Boys/20 x LBC’s/20 x Flutter Kicks; mosey over to Pav-a-lon together and completed combo of 20 x Jump Ups/Step Ups and 10 x Table Rows; Bear Crawled our way together up the hill leading to AO from Pav-a-lon; completed a couple laps around AO with 21-man Indian Run (made certain to put @Cat Gut near the front behind QIC to keep a reasonable starting pace) – @Coolio showing the PAX the perfect “Fox-trot”; circled up at AO for some MARY

MARY:

Cooled it down with 4ct Hello Dollies x 50-something (led by @Coolio); a healthy dose of Boat Canoes (led by @Cat Gut); 4ct SSH x 20 (led by QIC); knocked out 4 Jack Webbs; and finished with a handful of Cherry Pickers and Groin Stretches

COUNT-OFF & NAME-O-RAMA

21 HIMs got it done!

CIRCLE OF TRUST/BOM:

Shared scripture that QIC has been meditating on recently in pursuit of “cleaning up my act” by living more intentional in my spiritual life, my emotional/social life, with respect to my physical health, and my financial health. Shared Psalm 127:1 and spoke about the importance of recognizing the Lord must build our “house” or we labor in vain; Reminder we each have various “houses” that we are building – our home life (house), work life (house), church life (house), and private/secret life (house).  Important to inspect these houses and be sure the Lord is the master builder and foundation.

ANNOUNCEMENTS:
Convergence and Q 101 on Sat, 2/29 at Asylum at 7am; Bring food and drink for Wesley House donations (next week last week to donate)

Laissez les bons temps rouler

THE SCENE: Misting, mid 40s, with an overcast QIC
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH x 20 or so (waiting on you Cosmo!); 5 burpees OYO, run 2 laps around AO parking lot to let QIC figure out what we’re going to do. End at the CMU pile because, well CMUesday.
THA-THANG:
While listening to some New Orleans Mardi Gras inspired music, we’re gonna have a parade.  Everybody has to contribute a float to the parade.  Whenever you hear Louis Armstrong’s “Hello Dolly,”  stop what you’re doing, hit your 6 and do Hello Dollies for the length of the song.

  • First float by Swimmies and Crablegs:  Doras with your battle buddy. Grab a CMU and do a certain amount of curls, overhead presses, rows, goblet squats (I can’t really remember how many.  Maybe 100 total each?), while your partner runs to the other side of parking lot and back John Cusack style (CMU held over your head the whole time).  Shoulders are appropriately burning at this point.
  • Next float sponsored by Gibbler and Baby Boomer?  Head to the Pav-a-lon with CMU for 7s CMU Merkins and leg thrusts (on CMU). Wall sit with your CMU while waiting on the 6.
  • So, the third float was maybe Rainbow or Hot Tub’s?:  More Doras.  One partner runs a lap around building with CMU while the other one does kettle bell swings.  4 laps for each partner.
  • Next float:  Hands comes down St. Charles with a bunch of shoulder shrugs. and CMU arm raises.  Shoulders now feel like they’re going to simply let go of the arms and let them fall off.
  • Next float:  Code Brown’s float made of rocks.  Grab two rocks from next to the building for two rounds of Tie Fighters (BAC while in lunge position- forward and back); then overhead claps.  At this point, shoulders go from painful to just numb.
  • Next float:  Snitch brings it home with 11s- Box Jumps and dips (more shoulders!!)
  • That’s the end of the float, so we return CMUs and circle up.

MARY:
No Mary, but Satchmo did serenade us with “Hello Dolly” twice during the workout, so we got 2 doses.  And I was wrong about the time.  The song lasted 2:24, so that’s a total of 4:48 of straight Hello Dollies.
COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
Lent is upon us.  Don’t just pick something to give up that is “bad” for us.  Let’s pick something that is a true sacrifice.  When we feel its absence, search for the presence of God.  There’s nothing we can’t replace with God’s love and presence.
MOLESKIN:
Here’s the playlist:  Mardi Gras in New Orleans- Professor Longhair; Hurricane Season- Trombone Shorty; Right Place Wrong Time- Mr. John; Hello Dolly! – Louis Armstrong; Cissy Strut- The Meters; All on a Mardi Gras Day- The Wild Magnolias; Jambalaya- Hank Williams; Down by the Riverside- Dirty Dozen Brass Band; It’s All Over Now- Ry Cooder; What is New Orleans – Kermit Ruffins and the Barbeque Swingers; La ti da- Marcia Ball; Preservation Hall Jazz Band- PHJB with Allen Toussaint; Tipitina-Professor Longhair; When the Saints Go Marching In; The Orleans Band.
ANNOUNCEMENTS:
Bring snacks for Wesley House.  See the list on GroupMe.