F3 Knoxville

Tag: Honeydew

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)

Raise the Flag

THE SCENE: Cool but definitely shorts weather. No rain #BlessUp

F3 WELCOME & DISCLAIMER

  • Welcome to F3: Fitness – Fellowship – Faith
  • Name is Stean and I’ll be your QIC this morning – honored to do so
  • Any FNGs?
  • Knock out a few things before we begin
    • Contrary to popular belief I’m not a professional
    • You’re here on your own volition
    • You know your body better than anyone – if you need to modify anything we do this morning: DO IT.
    • However here’s my challenge to you for the next 45 minutes and the week:
    • When you’re tired and hurting and ready to throw the towel in, remember 2 things: someone is hurting more than you and is more tired than you are & the name of the game is one foot in front of the other. That’s how we get through the next 45 minutes and the next week.


WARM-O-RAMA:

 

  • SSH: 12×4 IC
  • Bend & Reach: 12×4 IC
  • Imperial Walker: 12×4 IC
    • 2 burpees on your own
  • Windmill: 12×4 IC
    • 2 burpees on your own
  • Baby Arm Circles: 11×4 forward & 11×4 backwards IC

THA-THANG:

 

(Mosey to Pavilion)

(Battle buddy up)

[Quarter Pounder]

***Steam showcases his impeccable taste in music – blasting motivational classic rock for all to hear***

  • Pav: 25 battle buddy sit-ups each with the other holding the feet
    • 1 lap around the AO and back to the Pav
  • Pav: 25 1-count battle-buddy merkins (Hand clap)
    • 1 lap around the AO and back to the Pav
  • Pav: Repeat the 1st – 25 BB sit-ups each with the other holding the feet
    • 1 lap around the AO and back to the Pav
  • Pav: Repeat the 2nd – 25 1-count BB merkins (Hand clap)
    • 1 lap around the AO and back to the Pav
  • Recover in the Pav – Wall Sit

 

[Quarter Pounder Round 2]

  • 4 sides of the table/bench in the Pav
    • Short sides = 25 chin-ups
    • Long side 1 = 25 incline merkins
    • Long side 2 = 25 dips
  • When PAX gets done with 1 side –> hold the squat
  • All PAX execute 12 4-count SSHs together in between each side of the table/bench

(12 count)

(Mosey to the playground)

(Walk to the arches of the playground – getting breathing back in control)

(PAX execute 12×4 squats while waiting on a rival tribe to finish running down the parking lot they’re headed to)

(PAX mosey’s across the street from the playground to the parking lot)

[100s]

  • sprint down to far end of parking lot
    • Execute 25 squats
  • Sprint back to start point
    • Execute 25×4 down/up merkins
  • Sprint down to end of lot
    • Execute 25 calf raises
  • Sprint back to start point
    • Execute 25×4 SSHs

(12 count)

(PAX mosey to parking lot in front of AO)

(Battle buddy up)

[75s]

  • Battle buddy teams sprint to the 3 grass buffers alongside the parking lot
  • Grass Buffer 1: 25 x 4 merkins
  • Grass Buffer 2: 25 x 4 squats
  • Grass Buffer 3: 25 x 4 SSHs

(ALL PAX mosey back towards the playground – Q makes the challenge for 1 of the PAX to lead 25 x 4 SSHs at each point of contact going back)

(PAX steps up to the plate and a new HIM leads each new round of 25×4 SSHs

(Mosey back to AO)

MARY:

With “We Will Rock You” blaring – PAX execute American Hammers & Flutter Kicks to the beat

To end it, Q leads PAX in Motivators (2)

COUNT-OFF & NAME-O-RAMA

21 PAX – no FNGs

CIRCLE OF TRUST/BOM:

What flag will you raise this week?

MOLESKIN:

  • What flag will you raise this week? Spoiler Alert – things aren’t going to go your way 100% of the time this week. If they do, that is awesome as well. However, the question has to be asked: “What flag will you raise this week when that happens?” A flag of gratitude and glory and blessing? What flag are you unconsciously raising as well?
  • Think about what flags you raise this week – when the going is good and the going is rough. Does the flag you raise make others want to help raise it with you? Is the flag you raise life-giving? Take the high ground this week – and raise the flag of honor and duty and courage and prayer and humility – in the spheres of influence that God has uniquely placed you in.
  • This is just the huddle – the game is out there. Go take the high ground.

ANNOUNCEMENTS:

Q101/GrowSchool Convergence THIS Saturday at the Asylum (2/29/2020)

  • 7am – 8am: Q101 led 2 of the F3 Knoxville TRUEbadours team (Judge Judy & Absces)
  • 8:10am – 9am (rough estimate): GrowSchool will take the place of coffeteria post-workout at the Chick-fil-A off Kingston Pike close to Lakeshore park (catty-corner from Panera where coffeteria normally is). The TRUEbadour team will lead a GrowSchool – a short time of leadership sharing and wisdom. Think of GrowSchool as an extended BOM/Leadership training.
  • Any questions/more info –> reach out to Steam or Abscess.

A Frigid and Motivated Asylum

THE SCENE: Cold, 22 Degrees.
F3 WELCOME & DISCLAIMER:  I am not a professional, the workout is free, and we are at Fitness, Fellowship, and Faith.  I do not know your injuries, so modify as you see fit.

WARM-O-RAMA:

Cherry Pickers
Motivator from 10
Around the World Merkins (20)
Baby Arm Circles

THA-THANG:

Reps of 20 for each exercise
Station 1 with Coupons
20 Rows
20 Curls
20 Squat Thrusters
20 Tricep Ext
20 Calf Raises with Coupon
20 BBS with Coupon “Louganis”
Run from station 1 to 2, perform exercises, rinse and repeat
Station 2 at the pavilion
20 Wide Merkins
20 Squat Jumps
20 Picnic Table Dips
20 Diamond Merkins
20 El Capitan to bleachers
20 Picnic Table pull Ups
Mosey to Playground
10 Lunges (each leg) with one leg on the wall
20 Derkins
20 Dips
Mosey Back to AO

MARY:

20 Pickle Pounders
20 Merkins
20 Flutter kicks
20 Hello Dolly’s
20 Box Cutters

COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:

Deuteronomy 6:5
Matthew 22:38
God’s message is the same from Moses, to Jesus, and to us.  Love God with all of your heart, mind, and soul.

MOLESKIN:
NA
ANNOUNCEMENTS:
NA