F3 Knoxville

Tag: Lizzy

Friday Night Lights – North Hills Edition

F3 Q: 4.7.23

  • North Hills Open House Week
  • 6pm – 6:30pm
  • Pre-Ruck at 5:30pm

[ The Scene ]

  • Rainy
  • 50s

[ Welcome/Disclaimer ]

  • Welcome to F3: Fitness – Fellowship – Faith
  • My name is Steam and I’ll be your Q this fine evening
  • A few things before we begin:
    • I’m not a professional
    • You’re here on your own volition
    • 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? — 0 

[ Warm o Rama ]

  • SSH: 10×4
  • Rockette: 10×4
  • Imperial Walker: 10×4
  • Baby Arm Circles: 10×4 (F+B)
  • Merkin: 10×4

[ The Thang ]

(1) 7s

  • Mountain Climbers + Carolina Dry Docks

(2) 4 Corners Part I

Set up a rectangular perimeter with the 4 cones as the corners. 

  • Each corner: 25 reps (1 count)
    • Squats, Merkins, Imperial Walkers,

(3) 4 Corners Part II

  • Flip over the cone
  • 25 reps each (4 count)

[ Mary ]

ATMs (15×4 shoulder taps, 10×4 slow merkins, 10 fast merkins OYO)

[ COT ]

  • # off – 9
  • Name o Rama
  • FNGs — 0
  • BOM

Leave no man behind, but leave no man where you found him.

In reading the story of Jesus’s last moments on the cross, you see this played out in real time. If Jesus can do this in his final moments, we can do this in our daily lives. 

“One of the criminals hanging beside him scoffed, “So you’re the Messiah, are you? Prove it by saving yourself—and us, too, while you’re at it!” But the other criminal protested, “Don’t you fear God even when you have been sentenced to die? We deserve to die for our crimes, but this man hasn’t done anything wrong.” Then he said, “Jesus, remember me when you come into your Kingdom.” And Jesus replied, “I assure you, today you will be with me in paradise.””

‭‭Luke‬ ‭23‬:‭39‬-‭43‬ ‭NLT‬‬

https://bible.com/bible/116/luk.23.40.NLT

“If I want to be healthy …. “

THE SCENE: Pretty nice, dry and 45ish
F3 WELCOME & DISCLAIMER

Delivered


WARM-O-RAMA:
SSH IC

Hamstring

Quads

Some back stretching stuff

LBAC, F & B

THA-THANG:
YOU V YOU PART 2

4.5 laps around the park = 1.66 mile

5 min max burpees

1 min max Big Boy Situps

1 min max Merkins

Max pullups

MARY:
Ran out of time (again)

COUNT-OFF & NAME-O-RAMA
Lizzy, Z-Pack, FixerUpper

CIRCLE OF TRUST/BOM:
I was listening to a Hunt for Wellness podcast (always a good listen) and the host, F3 Bones, was discussing alcohol. I included a link to the pod below. Please listen to it.

Bones said, essentially, “If you want to be healthy, here are some approaches you can try.” He went on to say that, fundamentally, alcohol is poisonous to us. Not great news.

Putting these two thoughts together, I get “If I want to be healthy, why would I drink poison?” I haven’t been able to think of a good reason yet.

Note : this is not intended to sway anyone one direction or another on alcohol. That is up to you. Some information states that drinking in moderation has some health benefits, but no one appears to recommend that non-drinkers start drinking.

However, I would like you to consider the question “If I want to be healthy, then ________ “

Often, I don’t even ask the question.

  • I eat the doughnut because it is there.
  • I watch the show because it is on.
  • I drink the beer because its in my fridge.
  • I fartsack because I didn’t prepare beforehand.
  • I miss connecting with my family because I am looking at my phone.

If I want to be healthy, then I need to ask myself some questions. Join me in this hard work, brothers.

MOLESKIN:
Prayer for Z-Pack and his family.

Lizzy – GORUCK Tough on 2/24

ANNOUNCEMENTS:

F3 Open House – North Hills Edition. April 3 – 8. Weeknight workouts designed to reach men where they are and give F3 away to all takers. Service project included.

1st F Challenge – 8000 steps a day. See 1st F channel

Escape from Haw Ridge CSAUP – April 14 9pm – midnight

 

 

 

 

Better Late Than Never

THE SCENE: Balmy for a February morning. YHCs type of weather.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH – Tempo Squats – Calf raises – Hamstring stretch – SSH

THA-THANG:
We began a mosey heading towards the FC Skatepark. About halfway there we stopped for a quick peak at what was coming – one round of mucho lego (10 reps). Then we continued the mosey!

Once we reached the skatepark we began the beatdown in earnest. This consisted of 2 rounds of the following:

Mucho Lego (x10):

  • Narrow squat
  • Standard squat
  • Wide squat
  • Bonnie Blair

Ab Break 1

  • Freddie Mercury (x25)
  • Crunchy Frog (x25)

Leg Circuit 2:

  • Single Leg Pogo (x10 each leg)
  • Box jump (x10)
  • Super skaters (x10 each leg)
  • Jump squat (x10)

Ab Break 2:

  • Flutter Kick (x25)
  • American Hammer (x25)

Quick mosey down the block and back before repeating!

MARY:
No time for a Mary today. Made it back to the flag just in time!
COUNT-OFF & NAME-O-RAMA
Frizzles (QIC), Fixer Upper, Lizzy
CIRCLE OF TRUST/BOM:
Take some time to think about how F3 has impacted your life. Who can you give it away to?

2/8/23 Quackblast

THE SCENE: Pretty nice, dry and 50ish
F3 WELCOME & DISCLAIMER

Delivered

PAX took note that YHC mentioned “modifying” twice, presuming that the beatdown would be extra horrible. It was no such thing.


WARM-O-RAMA:
SSH IC

Michael Phelps

Hamstring

Quads

Some back stretching stuff

THA-THANG:
A couple trips across the FUMCFC parking lot

Travel halfway across, jog back, travel all the way across, jog back.

Methods of travel

  • Duck Walk
  • Crab Walk
  • Bear Crawl

EMOM for 10 mins

Q called out the exercise and the number of reps to be completed in 1 min. If PAX finished before 1 min, they could rest.

Exercises included :

  • 10 burpees
  • 20 OHP
  • 25 side bends with CMU
  • 25 plank jacks (single count)
  • 25 curls
  • 25 merkins
  • And some others

Because he saw it on TikTok, Lizzy took the opportunity to lead in some Joker merkins, which was a plank, crawl, pushup sorta deal.

Because he saw it on Slack, YHC took the opportunity to lead in some “Bunny Humpers.” This consists of our old friend the Murder Bunny, with a Monkey Humper added after every block movement.

Because the You v. You workout is coming up on 2/22, the PAX practiced max pullups and a .66 mile run for time.

MARY:
Ran out of time (literally running as fast as possible during this time)
COUNT-OFF & NAME-O-RAMA
FixerUpper, Lizzy, Wilson
CIRCLE OF TRUST/BOM:
I was reminded at Q101 on Saturday that the workout is the means, not the end.

“The Mission of F3 is to plant, grow and serve small workout groups for men for the invigoration of male community leadership.”

The goal of the workout is that our leadership is invigorated. How?

By practicing leadership both in the gloom and during the day.

By not fartsacking physically, spiritually, emotionally, or professionally.

By having authentic relationships with our families and each other.

MOLESKIN:
Prayer for Z-Pack and his family.

ANNOUNCEMENTS:

You v. You Challenge on 2/22

VQ week, next week