F3 Knoxville

Tag: Magic Mic

IronPAX Week 1 at the Quacken

THE SCENE: Damp from a night of storms, lower 70’s
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH, Arm Circles, Tempo Squats, static stretching
THA-THANG:
IronPAX Challenge Week 1 Workout

EMOM (called by app)- 3 burpees

3 Burpees (Begins Rd & EMOM timer)
50 Hand Release Release Merkins
100 Leg Raises
150 Jungle Boi Squats “2Spoonz Style”
200 Big Boy Sit-ups
250 Stationary Lunge Steps (ct ea leg as 1 rep)

MARY:
yeah right
COUNT-OFF & NAME-O-RAMA
CIRCLE OF TRUST/BOM:
We’ve seen yet again another black man shot and protests rage, leading to a counter-protester being shot and killed. When I see these things happen my gut reaction is anger, and to want to drag people into the street and demand justice and accountability. Last week I read through James, which has a lot of things to say, apologetically, about those that are rich or in power and abuse their power. But what it says to believers isn’t to rage against them, but to be humble, mourn, and be unbiased and pray for those that need it. It reminded me of Matthew 9 that says when Jesus saw the masses He had compassion on them because they were like sheep without a shepherd. So my encouragement to the guys, especially myself, this morning was to consider compassion when reacting to these situations we seem to constantly be seeing in the news

Iron PAX Week 0 at the Quacken

THE SCENE: Upper 60’s, damp but not raining
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Light static stretching while praying and giving Word (went in reverse today since I had to bail right at 6:15)
THA-THANG:
IronPAX Week 0 baby!

  • 4 rounds of the following for time: 50 squats, 40 Big Boys, 30 Merkins, 20 Bonnie Blairs, 10 Burpees, 400 meter run

MARY:
More static stretching to cool down
COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
The return of the IronPAX Challenge had me reflecting on how difficult those workouts were. It also caused me to remember how much I struggled in workouts in general and how the challenge, as well as being more consistant, helped me become more comfortable with harder exercises. This also reminded me of something we talked about with my students last year. The Hebrew word Zakar as a verb means to remember, but as a noun it means man. So when Genesis explains that man is made in God’s image, there is a correlation between our identity as “zakar” (man) and our call to “zakar” (remember) God. I encouraged us to remember and reflect on where we’ve been and who we are, to remember God, and also to consider the IronPAX challenge because it will inevitably kick all our butts

Quarter Pounder +++

[ Welcome/Disclaimer ]

  • Welcome to F3: Fitness – Fellowship – Faith
  • Name is Steam and I’m stoked to be your Q this morning – we have a great morning ahead of us
  • Any FNGs?
  • Couple things before we begin:
    • I’m not a professional
  • You’re here on your own volition – and I want to phrase that a different way too – you’re here on purpose, meaning both not by accident and we also have a purpose this morning – to sharpen some iron.
    • And if you need to modify anything we do this morning feel free to do it – I don’t know any injuries you may or may not have.

[ Warm-O-Rama ]

  • SSH: 20 x 4
  • Rockette: 20 x 4
  • Squat: 15 x 1
  • Merkin: 15 x 1
  • Imperial Walker: 10 x 1
  • Cherry-Picker: 10 x 1

[ The Thang ]

(Mosey to WFP Track)

(1) Quarter Pounder

    • 25 merkins
      • Take a lap
    • 25 squats
      • Take a lap
    • 25 Mountain Climbers
      • Take a lap
    • 25 BBSs
      • Take a lap
    • Recover after your 4th lap here – crush some flutter kicks until the 6 is up
      • 25×4

(10 count)

(Mosey to Parking Lot before Neyland Drive)

(2) Quarter Pounder with Cheese (Rock)

    • Grab a rock from the pile
    • Middle of the parking lot: 25 rock get-ups
      • Rock on ground — deadlift — squat — chest press — deadlift rock down = 1
    • Mosey/walk to the Left end of the parking lot island with your rock
      • 25 Curls (1 count)
    • Run back a round to the start
    • Rinse and Repeat
      • 2nd Evolution: Each PAX executes 5 Rock Get-Ups
      • All PAX executes 5 Rock Get-Ups together
        • Walk to Left end of parking lot with rocks
      • Ring of Fire Curls with Rock + 1 merkin in between
        • Going in a circle, 1 PAX calls out the curl rep —> every PAX executes 1 merkin —> ring of fire style up to 25 reps
    • Replace rocks

(20 count)

(Mosey R on Neyland Drive to big parking lot by Neyland)

(Mosey to the top of the lot by way of stairs)

(3) The Neyland Pass + Feels Like ‘98

    • PAX pause before going under Neyland
      • Execute 10 down/up incline merkins on rail
    • PAX mosey down under Neyland
      • Every Gate sign (8) = 5 squats (1-count)
    • After Gate 8 —> PAX mosey in front of gate gazing on the field
      • Q leads Flutter-Kicks on a 4 count in 2 groupings of 30 + 1 grouping of 38 = 98 reps of Flutter Kicks (‘98 may be gone but never forgotten)

(20 count)

(Mosey up from under Neyland via stairs – Bear Crawl up last 3 rows)

(American Indian Run at the top to an outlook overlooking WFP)

(Mosey down below engineering buildings down by stream separating the university + WFP)

    • PAX circles up by the right in front of the stream and executes 20 SSHs on a 4 count)
    • PRE-BOM: “Leadership should cause disruption”
      • Q encourages men to think about that on the mosey home

(PAX links up in 2 man teams —> Battle Buddy American Indian Run back to AO)

[ Mary ]

(1) Quarter Pounder

    • 25 x 4 Flutter Kicks
    • 25 Lower LBCs
    • 25 x 4 American Hammers
    • 25 x 4 flutter kicks

[ COT ]

  • # off —> 6 
  • Name o Rama
  • FNGs
    • Jon Connor “Livestrong” Davis
  • BOM

[ QSource by David “Dredd” Redding ]

I recently received a copy of “QSource” by Dredd in the mail and it is PACKED with leadership strategies and tactics and ideologies that HIM are called to. Definitely worth the read and felt like this was something I wanted to share in my BOM, probably because I needed to hear it the most (typical of Q BOMs right??). So here are some instrumental passages taken out of the first chapter of QSource.

”Because it induces movement, leadership causes Disruption.”

    • Leadership wrenches people away from the place at which they were determined to to remain. It causes them to question the foundation of their belief that their status quo was desirable, and that stasis was in their best interest. It attacks the palpable (but false) sense of security that inertia provides.
    • Like the agitator in a washing machine, leadership dislodges things long embedded in people’s emotional fabric”
    • If a man calls himself a leaders but does not cause Disruption by initiating movement, then he is not practicing leadership. He might be doing something else, like managing or governing, but he is not leading.
    • A leader is a person who influences movement to advantage.

Takeaways to let marinate:

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

 

    • What needs to be dislodged from your emotional fabric? What needs disruption in your life?
    • As HIM we are expected to lead – not just those we love, but lead ourselves as well. Lead BOTH yourself  and those you love to movement and the advantage.

Dynamic Duo Part Two-o

THE SCENE: Clear, Humid, Lower to Mid 70s
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH, Arm Circles, This and That, Tempo Squats, Rockettes, Cherrypickers
THA-THANG:
Moseyed over to Jane Allen for 11’s: American Hammers at the bottom on a 4 count, burpees at the top. Called it for time on the 4:7 round

Moseyed back over to the playground for 7’s: Assisted pull ups on the monkey bars and step ups

COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
Shared how recently on campus trying to recruit new students to our ministry I caught myself feeling anxious and timid when initiating with new faces. I found myself worrying about whether or not they would like me, if I was interrupting them, or if they felt annoyed by me. This reminded me of one of my favorite verses, 2 Timothy 1:7, which says that God did not give us a spirit of timidity, but a spirit of power, love, and self-discipline. So I’ve been reminding myself that the Spirit that lives inside me is one that loves the students I’m engaging with, and when that isn’t enough to motivate me forward, the Spirit gives me the self-discipline I need to move forward anyways. I encouraged us to take that same attitude into anywhere else we might be feeling anxious or a tendency to remain inactive or passive

Rain Plans

THE SCENE: Lower 70’s, started with a drizzle ended with a downpour
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH, Arm Circles, Shoulder Taps, Tempo Squats, Rockettes
THA-THANG:
Went to the coupon pile by L&N and got ourselves a brick. Moseyed with our bricks over to the 11th street garage. Here we had 4 cones spaced out on the opposite end of the garage. We did suicides, running to the 1st cone and back, then to the 2nd cone and 1st cone and back, and so on til we hit all 4. Each cone had an exercise assigned to it.

  • Round 1 (with our rocks): Cone 1= 15 curls, 2= 15 tricep extensions, 3= 15 shoulder presses, 4= 15 goblet squats
  • Round 2 (without our rocks): Cone 1= 15 LBCs, 2= 15 Merkins, 3= 15 American Hammers (4ct.), 4= 15 Hand Release Merkins
  • Intermission: Took a break from suicides with 1 minute wall sits, 5 reps of slow merkins, then another minute of wall sits and 5 more reps of slow merkins
  • Rinse and Repeat: We did all the above one more time through

MARY:
Ran back to under the bridge, did some flutterkicks and grasshoppers, ended with the word there and then took our rocks back
COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
Mr. Wedgie talked about being a bit of an overplanner at the Quacken yesterday. I had been reading Proverbs earlier and one of my favorite verses that Wedgie reminded me of is “In his heart a man plans his course, but the Lord determines his steps” (Prov. 16:9) I think this can often sound like “My plans are useless because at the end of the day God decides what happens”, but the accurate way to hear this is “my plans succeed because the Lord allows them to”. My campus ministry has made all sorts of plans to accommodate for the restrictions on campus in order for us to continue to minister to UT students, but at any point in the future we could be told to limit our numbers even more, to no longer meet on or near campus, or that we aren’t even allowed to come to campus at all. So right now we’ve been spending a lot of time praying about and reminding ourselves that our plans are worth pursuing, but that should our plans change we should be content and remember that the Lord is still sovereign. So I encouraged all of us to continue to put effort and thought into our plans, but to hold onto them open handed and be willing to see them change