F3 Knoxville

Tag: High-Heels

Aladdin loves early 2000s pop-punk. Part 1.

F3 WELCOME & DISCLAIMER

WARM-O-RAMA:

  • Abe Vigoda IC | SSH IC | Cherry Pickers

THA-THANG:

40sec on each exercise. 20sec rest. A-Side round, then B-side, then take 2 laps around track. Stations included:

 

  • A Side // B Side
  • Hand-Release Merkins // Inch Worms
  • Monkey Humpers // Dry Docks
  • Diamond Merkins // Boat Hold
  • LBCs // BBS
  • Bear Crawl // Shoulder Taps
  • Imperial Walkers // Calf Raises

PAX worked right up to the 45min mark, so no time for Mary.

 

COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:  Boys do what they want to do. Men do what they have to do.

PRAYER

The Seinfeld Q (A Q About Nothing)

THE SCENE: Perfect morning.  Cool, crisp, BSRIA!
F3 WELCOME & DISCLAIMER: The Pax was a bit rowdy, but it got done.
WARM-O-RAMA:
SSH, froggy squats, Iron Mikes, Rockettes, line hopping, tempo Merkins, some Yoga/stretching, karaoke, Super Mario
THA-THANG:

  • Suicide Route 66 with squats and Merkins. (much complaining)
  • 2X4’s – 1/2 the Pax did 2 pull ups followed by 4 step back lunges until 10 total pull ups were done. The other 1/2 did core work and then the Pax switched out.
  • Jack Webb – 1:2 ratio up to 10 Merkins and 20 air presses.
  • Catch Me If You Can – featuring 5 Burpees, 10 BBS, 15 Merkins, 20 Flutter kicks (a reasonable amount of air hunger and complaining)
  • Over to Cardiac for Cardiac in 3 ways – Bernie to first corner, bear crawl to second corner, AYG to the top.  Rinse and repeat.
  • Pax stumbled back to the AO

MARY:
In and outs, Big Wheels forward and back, Boat/Canoe
COUNT-OFF & NAME-O-RAMA
13 Pax.  Q-bert (no tag in the system yet) in addition to those listed.
CIRCLE OF TRUST/BOM:
After a tough week, the QIC tried for about 2 hours to come up with a word but to no avail.  Sometimes you put in the effort but don’t succeed, and that’s ok.  There’s a lot to learn in failures.
MOLESKIN:
I really enjoyed this Q! Solid mumble chatter. Also, thanks for the comments on Slack about the Q.  That brought some positive closure to the week for me.
ANNOUNCEMENTS:

  • 0700 workouts for Thanksgiving and the Friday after.
  • December 3rd – Christmas parade. More info and sign up/HC sheet coming soon.  2.0’s welcome. Goal is to increase membership.

Kindness Ninjas

THE SCENE: Cloudy and 70ish degrees
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

15 side straddle hops in cadence

5 cherry pickers

10 baby arm circles each way

Little of this and that

10 hillbillies

10 windmills

5 burpees

THA-THANG:

Mosey to Cardiac corner

10 side straddle hops

Run to first corner – 20 LBCs – run back to top – 10 side straddle hops

Run down to 2nd corner – 30 merkins, back to 1st corner – 20 LBCs – top and 10 SSHs

Run all the way down to the bottom and do 40 squats – stay at the bottom and do SSHs until 6 comes in

 

Mosey to greenway intersection

15 Bobby Hurleys in cadence

 

Mosey to stop sign bottom of hill

Cones out in path that circles full loop and then back out on greenway. Do exercise on cone and travel to next according to instructions

Cone 1 – 10 hand release merkins – lunges to next cone

Cone 2 – 10 Big Boys – reverse lunge to next cone

Cone 3 – 20 2 count imperial squat walkers – Bernie to next cone

Cone 4 – 20 2 count Rocky Balboas – skip to next cone

Cone 5 – 15 major merkins – karaoke to next cone

Cone 6 – 15 Bobby Hurleys – karaoke the reverse way back to previous cone and then sprint all the way to the next cone after this one.

Cone 7 – 25 LBCs – jog to next cone

Cone 8 – 5 Burpees – run all the way back to the 6 and do all cones and exercises you pass on your way coming back again, 2nd time through you can Bernie to next cone

Cone 9 – 15 merkins – El Capitans to next cone

Cone 10 – 20 two count flutter kicks – sprint all the way to AO parking lot

 

5s on Dragon hill – Hello Dolly down low and merkins up top

MARY:
Light stretching – since we were at time
COUNT-OFF & NAME-O-RAMA
Use the TAGS on right-side to record PAX (BE SURE TO INCLUDE YOURSELF) in attendance. Be sure to select the AO in CATEGORY above TAGS and then delete these notes!
CIRCLE OF TRUST/BOM:
Be a Kindness Ninja through the holiday seasons

“Be kind and compassionate to one another, forgiving each other, just as in Christ God forgave you.” Ephesians 4:32

“Be kind whenever possible. It is always possible.” —The 14th Dalai Lama

“A smile is a curve that sets everything straight.” – Phyllis Diller

MOLESKIN:
Insert any personal comments, notes, devotion content, etc.
ANNOUNCEMENTS:
Prayers for Title9 travels, Lilly friend health, Drum Major’s aunt’s health

React + Adapt

THE SCENE: Sun getting ready to set, parking lots are PACKED down by the playground. However, adapt and overcome.

F3 WELCOME & DISCLAIMER

  • Welcome to F3: Fitness – Fellowship – Faith 
  • My name is Steam and I’ll be your Q this morning 
  • A few things before we begin: 
    • I’m not a professional 
    • You’re here on your own belief 
    • You know your injuries if you have any so if you need to modify anything we do today feel free to do so, but push yourselves and the men around you. They deserve it and so do you. 

WARM-O-RAMA:

  • SSH: 20×4
  • Squat: 10×4
  • Imperial Walker: 10×4
  • Cherry-Picker: 10×4 
  • Rockette: 10×4 
  • Cash-In: ATMs

THA-THANG:

Because people decided to park their cars in the parking lot we were going to work out in, the Q reacted and adapted, taking into account the darkness and limited lighting in the park at 6pm.

(1) Another One (25s)

  • 1 cone with an exercise every 3 lights – total of 5
  • All exercises are 25 reps on a 1 count
  • After completing the exercise on the cone, carry it to the next light and complete all exercises up to that point
  • The exercises
    • Side Straddle Hops (SSH)
    • Imperial Walkers
    • Flutter Kicks
    • Merkins
    • LBCs

(2) 2 For Tuesday

  • An Asylum PM tradition – 2 For Tuesday aka back to back rinse and repeats
  • Repeat the previous route and exercises done above, but reverse it
    • Take one exercise off every 3 lights, until we finish with the first exercise at the shovel flag – SSH

(Mosey to the top of Cardiac Hill)

(3) 8s

  • 2 points of contact: top of cardiac + 1st curve of cardiac
  • Exercises: incline merkins + squats

MARY:

Cash-in with ATMs before moseying back to the shovel flag

COUNT-OFF & NAME-O-RAMA

  • 14 total
  • No FNGs

CIRCLE OF TRUST/BOM:

This is an excerpt from an article I wrote last week.

Confidence In The Cartographer

Perhaps the Lord will be with me and I will drive them out as the Lord promised. (From Joshua 14:10-12) I think that as Caleb was saying this to Joshua and the surrounding people, he had a slight grin on his face, with a chuckle at the end. Think about your race. Have you been able to see every turn, twist, bend, reroute, detour, traffic stop, warning sign, or stoplight? I haven’t. A cartographer is someone who draws or produces maps. And if we look at our lives like a race we’ve been called to run, there is only one ultimate cartographer that has mapped out every single thing that we are going to encounter during our race. I think Caleb knew this as he said this to Joshua. As if to say, “God has only fulfilled his promises 10/10 times, so perhaps He will still be with me during this next part of my race.” Caleb knew the Lord’s promises were good! So as I was reading this I thought: Do I have more confidence in the runner or the cartographer in my race? More times than not unfortunately, I can be more confident in the runner (me) than the one who designed the entire race in the first place! We’re called to run a race and run it in such a way that the surrounding witnesses can look on and only attribute the harmonic and unique journey to God. So wherever you find yourself in your race this weekend + new week, put more confidence in the cartographer vs. the runner. You’ve got this, because He’s got you.

3 Seconds of Courage

F3 Q: 10.29.22 

AO: Asylum 

7am – 8am 

[ The Scene ] 

[ Welcome/Disclaimer ]

  • Welcome to F3: Fitness – Fellowship – Faith 
  • My name is Steam and I’ll be your Q this morning 
  • A few things before we begin: 
    • I’m not a professional 
    • You’re here on your own belief 
    • You know your injuries if you have any so if you need to modify anything we do today feel free to do so, but push yourselves and the men around you. They deserve it and so do you. 
  • FNGs?

[ Warm o Rama ] 

— X + take a lap — 

1 — SSH: 20×4

(Take a lap)

2 — Merkin: 10 (1ct)

(Take a lap) 

3 — Windmill: 10×4

(Take a lap) 

4 — Mountain Climber: 10×4 

(Take a lap) 

5 — Baby Arm Circle: 10×4 F 

(Take a lap)

[ The Thang ] 

(Mosey to the top of Cardiac)

(1) The Elevator of Strength 

  • Nickel, Dime, Quarter
  • 5, 10, 25
  • 3 Points of Contact
  • Top: 5 Man Makers (8 count)
    • Run to Point 2
  • Middle Curve: 10 Squats (1 count)
    • Do Point 2
    • Run back to Point 1
    • Do Point 1 + Point 2
    • Run back to Point 1
    • Do Point 1, 2, and 3
  • Bottom: 25 Flutter Kicks (4 count)
    • Run back to Point 1
    • Hold the plank

(Mosey to the Dock)

(2) There And Back Again

  • 2 points of contact 
  • Dock + entry pathway to the right 
  • 5 rounds – together 
  • Each round after the first one increases the # of reps by 10 (1ct)
  • 1: Merkins (10)
  • 2: Squats (20)
  • 3: Dry Docks (30)
  • 4: SSH (40)
  • 5: Calf-Raises (50)

(Mosey to the Island)

(3) Battle Buddy Core 4 Laps 

  • Get a BB
  • 4 core Xs we’ll do
    • LBCs
    • Flutter Kicks 
    • American Hammers 
    • Cockroaches 
  • 1 BB will stay here and just crank out reps of 1 X while the other BB takes a lap. 
  • Rinse and repeat until both of you have completed all 4 Xs here
  • Done? Plank it up. 

(Mosey to the playground or AO depending on time)

[ Mary ] 

  • SWS (Stretching With Steam): The Married Edition

[ COT ]

  • # off – 11
  • Name o Rama 
    • Choir Boy, Crawdad, High-Heels, Matlock, Mr. Jinxy, Crispr, Drum Major, Convoy, Lebowski, Q-Bert, Steam
  • FNGs – 0
  • BOM

“3 Seconds of Courage”

A funny story from my honeymoon about 3 seconds of courage, and no, it’s not what you think. 

After dinner one night, my wife and I were walking around the property and there was this band playing in this outdoor amphitheater area. So we sat down and got a drink and listened to them for a bit. They were playing some pretty popular music that people could dance to, and some of the staff was dancing with guests towards the stage, and then some of the guests started getting up to dance. And as Megan and I were watching this, something really strange happened – I got super nervous. I could tell my wife wanted to dance, and I did too, but for some reason I was really nervous to ask her to dance. My new wife! I kind of danced around it a little bit, asking her “Hey do you want to dance?” And her replying “Yeah kind of but I’m nervous!” And guys it was the funniest thing looking back. I’m sitting there with my wife, and she wants to be asked to dance and I want to ask her to dance and whisk her away with boldness to do so, and I’m sitting there thinking “What the hell man, just ask her to dance, she’s your wife and she wants to dance with you, what are you doing!?” 

And I almost missed out on an opportunity to dance with my wife. Almost. I shared this with her when we were cliff jumping this summer, and she was nervous to jump off a 10 foot cliff into the lake: “All it takes is 3 seconds of courage.” And after about 10 minutes she eventually jumped and it ended up being fine. The same thing applied to me last week, when I almost missed an opportunity to ask my wife to dance, I had to take my own advice – 3 seconds of courage is all it takes. Looking back tt really was kind of funny, both of us sitting there, just having been married, and nervous to get up and dance together. 

So sometimes a deep breath and 3 seconds of courage is all it takes: 

  • To be intentional 
  • To be bold 
  • To be thoughtful 
  • To make an impact

And the scariest part of that is not the end goal, but the initial workup mentally. And so I want to pose this to us as we head into the weekend and a new week, where can you implement 3 seconds of courage? Someone in your life needs this from you! Maybe it is your wife or your family or your friends or your coworkers or a conversation you’ve been meaning to have for a while. All it takes is 3 seconds of courage.