F3 Knoxville

Tag: LuLu

Do Work. Be Happy.

THE SCENE: 

F3 WELCOME & DISCLAIMER: Done and done

WARM-O-RAMA:

SSH IC x20; LBAC IC x10ew; Tempo Squat IC x10; Tempo Merkin IC x10

THA-THANG:

  1. Mosey to STOP sign by Chapel: Partner up! One partner runs to the next STOP sign and back while the other completes: 
    1. V-ups 
    2. Hello Dolly’s 
    3. Flutter Kicks 
    4. Repeat until each partner does all three exercises.
  2. Mosey to the bottom of Route 66. Every other light pole; do a Captain Thor (1 BBS and 2 ct American Hammer), sprint to the next station. Adding 1 Captain Thor at each stop keeping the 1:2 ratio. Finish with 10:20. Kobra Kai stretches while waiting on the SIX. 
  3. Mosey to the Overlook:  
  1. Bear Crawl to the first pole; sprint back
  2. Bear Crawl to the second pole; sprint back 
  1.  Body Builder + Ghostman Baseball (Body Builder + is a Burpee/ShoulderTap/PlankJack/ToeTouch Combo)
    1. One group does “dealer’s choice abs while the other runs the bases
    2. Round 1: 
      1. 1st= 1 BB+
      2. 2nd= 2 BB+
      3. 3rd= 3 BB+
      4. 2nd= 2 BB+
      5. 1st= 1 BB+
    3. Round 2:
      1. 1st= 3 BB+
      2. 2nd= 2 BB+
      3. 3rd= 1 BB+
      4. 2nd= 2 BB+
      5. 1st= 3 BB+
  2. Return to AO 
    1. Ring of Fire: 5 → 1 Merkins  

COUNT-OFF & NAME-O-RAMA:

9 HIMs; No FNGs

CIRCLE OF TRUST/BOM:

“It is the working man who is the happy man. It is the idle man who is the miserable man.” -Benjamin Franklin

We need to be “working” constantly. Whether that is working on bettering our bodies, our minds, our spiritual life, our family life, etc. Once we become idle, we start to deteriorate. Do Work. Be Happy. 

Q101 + GrowSchool

F3 Q101 + GrowSchool

  • 9.25.21
  • 0700-0900
  • AO: Asylum

[ The Scene ]

Dark. Chilly. Foggy. The creaks and moans of men arriving are accompanied by the wake up calls of Creation.

[ Welcome/Disclaimer ]

  • Welcome to F3: Fitness-Fellowship-Faith
  • My name is Steam and I am honored to be your Q this morning
  • This will be a Q101 + GrowSchool:
    • Q101:
      • For the next 60 minutes, we will be doing a Q101 — walking through how to lead an F3 workout with tips and tricks along the way. If you haven’t led an F3 workout yet — you have what it takes to lead. This will be a great learning experience and catalyst for your leadership.

      • For those of you that have led an F3 workout, this is not a time to coast, but a time to work and sharpen your skills.
    • GrowSchool: An intentional time of leadership development in the form of an extended BOM after the Q101.

5 Principles of an F3 Workout:

  • Be free of charge
  • Be open to all men
  • Be held outdoors, rain or shine, heat or cold
  • Be led by men who participate in the workout in a rotating fashion, with no training or certification necessary
  • End with a Circle of Trust

Many of these seem self-explanatory but can get lost in the moment:

  • Start on time. Wear a watch. End on time.
  • Be prepared for your lead to be more strenuous physically than you think.  Counting cadence while you exercise can make it harder to breathe.
  • Remember you have help. If for any reason you want someone to grab a part of the workout even while you are out there, speak up.
  • When you screw up or fail, keep calm and drive on… count louder and push forward. As Dredd says, “When falling, dive!”
  • Every man thrashed, no man left behind. To promote “you versus you” but also to keep the PAX together, offer extra credit to the frontrunners via burpees, planks, merkins, etc.
  • Don’t take unnecessary risks or do stupid stuff. The Pax is looking for leadership and will follow often before thinking if they’re getting a great workout.
  • If your region has the Q do the shoutout, think of CoT words in advance.
  • HAVE FUN. F3 groups are always supportive of new Qs. We love to see new people stepping up.

Disclaimer and Notice — From f3nation.com

“F3 Nation, Inc. (“F3”) is a peer-led, zero-cost non-profit workout group. F3 makes no representations with regard to the skill level of workout leaders, the safety of the exercises performed during workouts or the hazardousness of the premises upon which workouts are conducted. The men who lead F3 workouts are not paid to do so and no representations of any kind are made by F3 about their skill level. The premises upon which F3 workouts are conducted are not owned or maintained by F3. F3 makes no representations of any kind regarding their safety. Although F3 workouts vary widely in intensity, all F3 workouts tend to be rigorous and are undertaken upon uneven ground during periods of limited visibility. Therefore, there are certain dangers inherent in participating in an F3 workout. Participants must be 18 or older and are assumed to have made their own reasonable decision as to whether they should so participate. Participants under 18 must be accompanied by a father or male legal guardian. F3 disclaims any and all responsibility for any individual’s decision to participate in an F3 workout. By participating in an F3 workout, an individual assumes the risks inherent in doing so. This Disclaimer and Notice is made by F3 on its own behalf and on the behalf and for the benefit of any person leading an F3 workout and/or otherwise acting for the benefit of F3.”

  • Another and way easier of saying this is:
    • Welcome to F3: Fitness – Fellowship – Faith
    • My name is Steam and I’ll be your Q this morning
    • Few things before we begin:
      • I’m not a professional
      • You’re here on your own volition
      • You know your body better than anyone, so if you need to modify anything we do this morning, feel free to do so, but push yourself and the men around you — they deserve it and so do you.
  • FNGs? — always check for FNGs. This helps with identifying them to the PAX so they can help them throughout the Q.

[ Warm o Rama ]

Think of muscles like taffy… when cold, snapping happens easier. When warm, nice and smooth.

This is probably the trickiest part for new Qs. Calling Cadence in the F3 style serves a number of purposes:

  • Creates rhythm which distracts the mind from the task at hand
  • Builds teamwork by synchronizing PAX and creating focus
  • Not knowing the number of reps discourages budgeting of effort; you get used to going as long as you have to
  • Cadence
    • “The next exercise is…” [pause] “Side Straddle Hop!” (or name of other exercise)
    • “Starting Position…” [pause] “Move!”
    • “In Cadence…” [pause] “Exercise!” (begin count 1..2..3)
  • There is not a magic # to hit for how many reps you should do. You’re the Q, you choose the # of reps. But be strategic in this effort as well (i.e. not leading 300 squats right out of the gates)
    • SSH: 25×4 IC
    • Rockette: 20×4 IC
    • Squat: 15×4 IC
    • Baby Arm Circles: 10×4 IC (B and F)
    • Merkins: 5×4 IC

For how to lead a cadence — see here: https://youtu.be/xRTitxnE-mI

[ The Thang ]

KISS = Keep It Simple Superstar

If you’re a planner, “schedule” more exercises than there is workout time. Time will pass faster than usual, most likely.

Usually you’ll want something that’s a time-eater after a warm-up, search for “routine” in the exercise DB and remember the “pearls on a string” concept. You stop, do something, run to another place, so something else.

(1) 4 Corners

  • 2 Points of contact
    • Parking Lot Corners (4)
    • Pavilion
  • Parking Lot Corners: 10 squats
  • Pavilion: 10 incline merkins
  • Run down to the pavilion, do our 10 incline merkins, and come back up here to 1 of the corners and execute our 10 squats. We will rinse and repeat that process until we hit all 4 corners up here.
  • Recover up here in the parking lot after you finish your 4th corner — merkin plank

(20 seconds and talk)

(Mosey to Cardiac Hill)

(2) SlingShot

  • Battle buddy up
  • 3 points of contact
    • Top
    • 1st curve
    • Bottom (light post)
  • The exercises for cardiac hill is the big boy sit-up + mountain climber
  • One battle buddy will run from the top to the 1st curve — execute 10 big boy sit-ups while battle buddy #2 is at the top executing mountain climbers.
  • Once battle buddy #1 is is done with his 10 BBS at the 1st curve, he will come back to the top and now both battle buddies are running to the 1st curve.
  • This time, the BB that was doing the mountain climbers the first time will run from the 1st curve to the bottom and execute 10 BBS, while the other BB stays at the 1st curve and executes mountain climbers.
  • Once his BBS are complete, he will come back to the 1st curve and BOTH BB will run to the bottom and execute 10 BBS and 10 mountain climbers on a 4 count together.
  • Both BB are going down cardiac, but taking turns being the slingshot

(20 count and talk) — Pause for the Cause

  • Huge learning experience with this
  • The failure or success of an F3 workout is ultimately on the Q and his communication and leadership.
  • Halfway through the “Slingshot” workout, it became clear that there was a miscommunication between the Q and the PAX.
  • This is on the Q. Let me say this again — this is on the Q.
  • The Q circled everyone back together and restated the instructions of the workout and the PAX completed the workout all together until the end.
  • After a 20-count, the Q went through the above bullet points with the PAX — learning experience.

[ Mary ]

Post-beatdown, usually some core Xs or cool down, depending on the Q

Core 4

  • Flutter Kicks: 25

Run across the lot and back

  • LBCs: 25

Run across the lot and back

  • American Hammers: 25

Run across the lot and back

  • Cockroach: 25

Run across the lot and back

Stretching with Steam

  • Q led the PAX in light stretches to end the Mary portions before the COT.

Takeaway from the Q101:

HAVE FUN. F3 groups are always supportive of new Qs. We love to see new people stepping up.

[ COT ]

  • # off — start and finish with the same # of guys 
  • Name o Rama
    • Hospital name, age, F3 name
    • 50 = Respect
    • 60 = Double Respect
    • 70 = Triple Respect
    • 80+ = basically immortal
  • FNGs — none
  • BOM (GrowSchool)

The BOM is a time for the Q to share something that’s on his heart with the men. An encouraging quote, a motivational story, something from the Bible, as long as it is something positive, encouraging, and challenging to the growth of the PAX, that’ll do.

The Q shared a few points from the GrowSchool portion at the COT, and then the PAX converged to Coffeteria at Panera to continue.

Q Source: The F3 Manual of Virtuous Leadership

Foundation: Disruption

Socratic Qs // TPQs

  • What do leaders do?
  • What effect does leadership have on the status quo?
  • Is there a common characteristic shared by leaders who leave a legacy?

Disruption = a disturbance to the status quo

The connection between movement and leadership is critical because it presupposes a need for action, a recognition by the leader himself that that status quo is something less advantageous than some other place — a location the leader visualizes and then articulates to his followers.

Because it induces movement, leadership causes disruption, or a disturbance to the status quo.

If a man calls himself a leader but does not cause disruption by initiating movement, then he is not practicing leadership.

Like the agitator in a washing machine, leadership dislodges things long embedded in people’s emotional fabric.

A Leader is a person who influences movement to advantage.

A great leader’s legacy is built on love, because a great leader’s focus is always upon his followers rather than himself.

He views leadership as a craft that must be honed through continual study and application

It is their (the followers) advantage, not his (the leader’s) to which he initiated movement.

Takeaways

  • Leaders influence movement to advantage
  • Because it induces movement, leadership causes disruption
  • A great leader’s legacy is built on love

For everything about your first Q — check this out: https://f3nation.com/q101/

 

#NeverForget2021

[ The Scene ] 

[ Welcome/Disclaimer ]

  • Welcome to F3: Fitness/Fellowship/Faith
  • My name is Steam and I will be your Q this morning 
  • Few things before we begin:
    • I’m not a professional 
    • You’re here on your own volition – meaning you are here on purpose 
    • I don’t know any injuries you may or may not have so feel free to modify any of the exercises we do this morning as need be. 
    • FNGs? — No
    • I’m going to go back to the modify clause for a second.
      • Just because you can modify, is not an excuse to do so
      • Today is not the day to half-ass anything we do………
      • Here’s why: 20 years ago….
        • 246 people went to sleep in preparation for their morning flights
        • 2,606 people went to sleep in preparation for work in the morning
        • 343 firefighters went to sleep in preparation for their morning shift
        • 60 police officers went to sleep in preparation for their morning patrol
        • 8 paramedics went to sleep in preparation for their morning shift
        • None of them saw past 10:00am on September 11th, 2001
        • #NeverForget

[ Warm o Rama ] 

SSH: 20×4 IC 

Merkin: 20×4 IC 

Squat: 20×4 IC

Imperial Walker: 20×4 IC

Mountain Climber: 20×4 IC

[ The Thang ] 

(The flag will always stay out front of us this morning)

(Mosey down to the bottom of Mini-Cardiac)

  1. Back Up Again
    • Battle Buddy teams of 4
    • 2 POCs (Points of Contact)
      • Bottom: SSHs
        • Execute 25 SSHs (1ct) and then hold the plank for 20 seconds until your team of 4 is recovered to go up top 
        • THE FLAG WILL ALWAYS GO TO THE TOP
      • Top: Merkins
    • In battle buddy teams of 4, farmers carry the 2 40lb Sandy’s up to the top — everyone executes 10 merkins (1ct)
    • Farmers carry back down to the bottom (other 2 in the battle Buddy team)
  • Rinse and repeat until every battle buddy group has gone up and executed merkins (550 —> 2 locations (275) —> 40 merkins

(Mosey to the bottom of Pickett’s Charge — WITH 2 40lb sandbags)

  1. Pre-Across and Up
  • 2 40lb sandbags 
  • 1 60lb sandbag
  • 2 120lb sandbags
  • 2 POCs
    • Sandys 
      • Rotate between 
      • Curls
      • Deadlifts 
      • Rows
      • Execute 10 reps (1ct) of one exercise and run across the field
    • Across the field 
      • Squats (10)
  • Once you complete your curls, deadlifts, and rows — pick someone who’s not done and run with them. Do not stay behind and do not hold a position here — pick up with someone 

(15 count) 

  1. Across and Up 
  • 2 40lb sandbags 
  • 1 60lb sandbag
  • 2 120lb sandbags 
  • Describe the situation 
  • Get in battle buddy teams of 2-4
  • Our mission is to get these items to safety across this field and up to the Colesium. 
  • When you can’t lift it anymore, your battle buddy should step in and help you carry it
  • Finish at the flat area of the bottom of the Coliseum
     
  • PAX say the pledge of allegiance and knock out some SSHs

(Movement to the bottom of Everest – battle buddy carries and drags the 2 120lb sandbags, 1 60lb sandbag, and 2 40lb sandbags)

  1. Up Everest 
  • with Sandys (gear) 
  • Flag up front always 
  • Plant it at the top
    • 25 SSHs
    • 25 Big Boy situps
    • 25 Merkins
    • 25 squats
  • Make our way back to the AO (flag out front)[ COT ]
    • # off 
    • Name o Rama 
    • FNGs
    • BOM

    Where was God?

Millions of people asked this question on this day 20 years ago, and years later as well. God where were you when those towers fell and these innocent people died?

He was right there with them. He was at the Pentagon, He was in those two towers, He was on Flight 93, and He was right there with them. 20 years later, as we honor the men and women and children and heroes that were killed on this day, we remember that even though we walk through the valley of the shadow of death, He is with us. We also remember that on that day and the days afterwards as well, something changed, even for a little bit –> faith, religion, politics, credence, country affiliation aside — we were reminded of our humanity. We were reminded that no matter what we call ourselves or how, we are all humans first and foremost.

So if you remember where you were that day, don’t forget your location – physically, mentally, emotionally, and spiritually. And if you don’t remember where you were that day, ask someone who does.

And yet the question remains 20 years later — “God, where are you? Do you not see what’s happening in our world and country? Where are you?” Each man must wrestle with this question, daily. We must choose to see God and seek Him out. At our coffee shops, in our conversations, in our workouts, in our places of work, in our families, in our wife and children, in our friendships and relationships — He is there. I have a hunch that if you make the ask of “God where are you,” He will reveal himself in ways that only He can.

 

 

 

 

 

 

 

 

 

 

 

 

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Lifetime Brotherhood

THE SCENE: Sunny with a weather of 85F and a little breeze.

F3 WELCOME & DISCLAIMER

Welcome to F3, Fitness, Fellowship and Faith. F3 is a free workout program designed to improve fitness, share some camaraderie, and foster male leadership in the community. I’m Jetlag and I will be your Q today.  I am not a professional, and I do not know your fitness level or injury history.  Please push yourself, but modify the workout as necessary to avoid making any existing injuries worse.  The goal is to get better together!

WARM-O-RAMA

  1. Brady corns
  2. Windmill
  3. Plank jacks 4ct
  4. Mountain climbers 4ct
  5. CMU – Increment: 5x squat – curl – overhead – tricep

THA-THANG:

Workout 1: CMU
Murder Bunny or bear crawl

Each cone: 10 merkins x 10 frog jumps
Then run to playground: 10 box jumps x 10 tricep dips

Workout 2: CMU 2x

Per corner:
Back: 20rows x 20deadlifts
Chest: 20merkins x 20shoulder taps
Shoulder: 20shoulder press x 20sumo squats (wide squats)
Arms: 20biceps x 20triceps

Mosey to Picketts Charge

Workout 3: 1st hill 4
1. Mountain climbers 4ct in cadence
2. Shoulder tapos 4ct on top

2nd hill 4x bearcrawl up
1. Prisoner getups 4ct
2. Toe taps 4ct

Workout 4: Colosseum 3 base

1st base: 10 side straddle hops – run around. 2nd base: 10 side straddle hops – run around 3rd base: 10 ssh – run around

Mosey back to AO.

MARY:
Wagon wheel the six

COUNT-OFF & NAME-O-RAMA
26 HIMs in attendance. Mickey not tagged.

CIRCLE OF TRUST/BOM:
As may not all of you know, Me and my family are only visiting the US, supposedly for a few weeks for the holiday last year until Philippines declared another hard lockdown in January. Ever since then, we thought of staying here for a bit longer until we get the vaccine, and until the covid cases subside – which did not up until now. The past 8 months has been nothing short of amazing not just for me, but for my family as well. I get to spend a lot of time with parents again, them spending time with their grandchild and it feels so great to be home again with them.

Back tracking, when we first got here, my wife and I were really paranoid because of the pandemic, because of how bad the situation is where we came from. We’re scared for our child of getting sick so we always had our guards up against the virus. I met a bunch of guys working out at 5:30am under a drizzling, 35F weather. It was dark, winter, cold and awfully at the peak of the pandemic. It was my second day here in Knoxville and rest assured still jet-lag from our 27-hour flight (thus, the name, Jetlag). We worked out and it felt horrible, I’m not going to lie. But it amazes me how everyone stays for a while after the workout to say a few words, to say a little prayer for the others and for the community. Every workout is different, and I get to learn more about the community, more about what F3 means and how they make their impact in the society. And of course, these men became my brothers. These men lift each other up; cheer and pray for each other when one is down.

I have never seen anything like it. They welcomed me, a visitor, from a foreign country, in the middle of the pandemic, like I’m one of their own.

I absolutely love them, my brothers for life. And I will be forever grateful to them, for making me a better man, better partner, better son, better father – a HIM. And I’m truly honored to be part of this lifetime brotherhood.

MOLESKIN:
Prayers for Drum Major’s daughter, Hunter, who tore her acl; for Lily’s recovery from the hip surgery; Doubtfire’s grandmother-in-law’s recovery, who recently suffered a heart attack;

ANNOUNCEMENTS:
CSAUP at Dog Pound is moved to August 21.

Saturday AM @ Asylum – 7/17/21

THE SCENE: Mid-70s but humid
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

Open circle, disclaimer, etc:

Single count 15 – side straddle hops

Cherry pickers

Baby arm circles

Rockettes

Little of this and that

5 Burpees and go…

THA-THANG:

Mosey to Caribbean

Caribbean Suicides (Or Old Rotary Phones, thanks Matlock)– go to island do exercise, run back to beginning and do 10 rocky balboas (each time) and then run to next island and do that exercise…etc, all the way until you complete the full loop.

1st island – 15 bobby hurleys

2nd – 15 no touch merkins

3rd – 15 flutter kicks – 2 count

4th – 15 big boys

5th – 15 wide merkins

6th – 15 lunges each leg

7th – 15 box cutters

(some covered around 2 miles total just on this section alone)

 

Route 66 from Caribbean to near Picketts

Exercise is merkins – start with one and every light pole add one up to 11

Mosey to Pickett’s rock pile

Battle buddies grab rocks to share or 2 rocks

One end, one buddy will start the following while other karaokes to other curb, does 10 side straddle hops and Bernies back

Shared exercises:

100 Curls

100 Overhead presses

100 Rows

100 Squats

Mosey to base of Pickett’s to do Pickett’s Charge Suicide

Each bottom – 5 burpees

Top of first tier – 10 imperial walkers 2 count

2nd tier – 10 prisoner getups

Run up to Coliseum, stay and do LBCs until 6 gets in

Mosey to AO

MARY:
Finished on time

COUNT-OFF & NAME-O-RAMA

19 men total, 1 FNG

CIRCLE OF TRUST/BOM:
Word on the show Ted Lasso, explain new season coming out Friday

The show was initially thought of to be silly. I mean it was based off a commercial. Nobody saw critical praise as a possibility and so many people ended up loving the show.

Why was it so liked? Could have something to do with the characters, I will try to explain without major spoilers.

Main character overwhelmingly positive thinker, but is flawed. He is dealing with some life failings to the point of affecting him mentally and physically

A main female character starts out seeming to be negative, but you find out she has been emotionally abused by her ex-husband and ends up likeable.

A player on the team is a narcissist and disruptive, but you come to find out he has an abusive father and is not all bad either.

The greater point other than saying it is a good show and pumping up subscriptions for Apple TV is just that like the show itself and the characters on the show don’t be quick to judge people on first impressions, rumors, etc. Get to know a person before making that judgement.

MOLESKIN:
Welcome to FNG – Chiclets (Ryan McElveen)
ANNOUNCEMENTS:
Dad camp Aug 12-14 – CSAUP @ Dogpound Aug 21