F3 Knoxville

Tag: Mathlete

Step Up – Fulfill Your Responsibilities!

THE SCENE: Dry but about to produce some sweat.
F3 WELCOME & DISCLAIMER + COVID distancing: Administered + Cell Phone
WARM-O-RAMA:
IC 10 x Moroccan Night Club (Erector almost missed this one but quickly rose to his feet!)
IC 10 x Oompa Loompa IC (everyone in the warmup circle squat alternating with the person next to you)
IC 7 x Overhead Clap
IC 10 x Raise the roof (calf raise + air press)
OYO 10 x El Capitan
IC 7 x “Power T” Merkins (S/O to Mailbox for this one – it’s a hand release merkin but arms go straight out to each side)
OYO 5 x “Projectee” (burpee + donkey kick after the push-up part – it didn’t flow like I wanted but it was hard haha)

THA-THANG:Picture of the Workout path from 1 (Warmup) to 7, stop at 3 on the way back and finish at 1:
Mosey to 2: 7 runs total to the first light pole:
1 warmup
5@100% sprints
1 cool down

Mosey to 3 aka the International Friendship Bell
Do 10 each exercise for the duration of the “Friends” theme song (full length)

Freddy Mercury
Rocky Balboa (high steps)
Incline Merkins
El Capitan
Newton’s Cradle
Derkins
Step Ups

Mosey to 4 Descending Route 66:
11, 10,9,8,7,6,5,4,3,2,1 burpees – 1 set per parking space + 1 Projectee (burpee + donkey kick) per set
Q-called this one with most PAX starting at 5 or 4.

Mosey to 5 Will the Circle Be Unbroken:
During the song:
Verse – Newton’s Cradle
Chorus – Lunge in alternating circular directions starting clockwise
Instrumental Break / Bridge – Q called several PAX to name a core exercise that we did until the next verse / chorus

Run to 6: Wagon Wheel as necessary while pushing the pace from mosey to faster
At 6 we did 10 of each of the following (out and back like a “wagon wheel):
Diamon Merkin (I think we did these – a car came and we had to break for that but then they turned away)
Crab walk
Lunge

Mosey to 7 for Mucho leg-o (okay so no song “directly” goes with this one but Bailamos was the best I could find)
1) Narrow squat (feet together),
2) regular-stance squat,
3) wide squat,
4) Bonnie Blair (jumping lunge) with left foot forward,
5) Bonnie Blair with right foot forward (then back to narrow stance).
Repeato until you look like a baby giraffe stumbling across the Savannah.
Q called it after ~10 sets so 40 squats but doing them slowly, 1 at a time was a new DOMS experience for sure!

Mosey back to 3 with a Wagon Wheel along the way that included an unexpected detour through the grass.
At 3 do 10 Step-Ups OYO (that’s all the time we had left!)

MARY:
No time for that.
COUNT-OFF & NAME-O-RAMA
11 PAX Stepped It Up Today to be HIMs! (picture in link)

CIRCLE OF TRUST/BOM:
Initial Question: What are you responsible for? F3 (Q, follow, invest), wife/gf (if you have one), children, friends, family, church… Think about it- are you passive or active? Are you idle or do you take initiative?
2 Thessalonians 3:10-15
10 For even when we were with you, we would give you this command: If anyone is not willing to work, let
him not eat. 11 For we hear that some among you walk in idleness, not busy at work, but busybodies. 12
Now such persons we command and encourage in the Lord Jesus Christ to do their work quietly and to
earn their own living. 13 As for you, brothers, do not grow weary in doing good. 14 If anyone does not
obey what we say in this letter, take note of that person, and have nothing to do with him, that he may be
ashamed. 15 Do not regard him as an enemy, but warn him as a brother.

3 Questions we can ask from this passage
1. What are you being idle about?
For me? Very clearly: My PE Exam study. I’m getting my application in this week and will follow my study schedule that I’m going to make.
2. Who do you need to warn as a brother with regard to idleness, passivity?
You reading this is me warning you if you’re being idle. Of course I’m aware of people I need to warn (and am praying about when to say this warning to them), but we are called to go directly to our brother and not gossip (Matthew 18) so I’ll leave you with that thought to consider yourself. Also, I’d love to talk to any of you who wrestle with this (because it’s common to us all)
3. Last, how can you rely more on God to work in you and in others?
If we try to be busy working on our own but not relying on God, we can despair if we “fail” or become prideful if we “succeed.” Philippians 4:6-7 has served me well in many hard times – in the moment, take a moment and pray and rely on God’s strength as you act yourself and as you warn others who are busybodies but not busy working.

MOLESKIN:
Praise and continued prayer for Slappy’s father-in-law as the doctors/tests have found they’re unsure what to make of his health situation as they can’t find anything wrong with him in all the testing and markers.
Prayer for Erector’s pastor who was diagnosed with Stage IV cancer just this past week

Somewhere along the way I lost a glove. I took it off to use my phone to play the mp3s of all of the songs and then I forgot to put it back on. Always wear gloves! I had such a fun time Q’ing. But I’m still learning- and boy do I have a long way to go!

ANNOUNCEMENTS:
Announcements: Iron PAX Challenge coming up in September Friday’s at JUCO & Shamrock

PAUSE – and LISTEN (HEAVY PT @THE PROJECT)

THE SCENE: Beautiful morning to work out…
F3 WELCOME & DISCLAIMER: All the good stuff…
WARM-O-RAMA:

  • “Reach for the skies”/”Let it hang…” (from Survivor’s VQ yesterday!)
  • Projectivator (The Project Special Motivator) x7
  • LBAC (fwd/back) x10/Overhead clap x10
  • Tempo Merkins x7/Mtn Climbers x10
  • Tempo Squats X7
  • Cherry Pickers x7
  • Mosey to RC

THA-THANG: HEAVY PT THURSDAYS

CMU WORK:

  • 20 CMU Thrusters/CMU bearcrawl to next parking island
  • 20 CMU Squats/CMU lunge to next parking island
  • 20 CMU Curls/CMU lunge back to last parking island
  • 20 CMU Combo Overhead Press-Tricep Ext/CMU bearcrawl back to 1st parking island

PARTNER (groups of 2-3) PAIN STATIONS:

  • “Flippin’ Big Boys” Tire Flip (1 big/1 bigger): 10 flips/20 BBS (2 rounds)
  • “Squat/Carry” Telephone Pole or Big Wood Block: 20 squats/Mosey w/ pole/block to end of parking lot/20 squats/Mosey back w/pole/block
  • Pull-UP/Flutter Kick: 10 PU/20 FK (4-ct), 5 PU/10 FK, 3 PU/6 FK, 2 PU/4 FK, 1 PU/2 FK

MARY:
Just enough time for some Freddie Mercury

COUNT-OFF & NAME-O-RAMA
7STRONG: ERECTOR, MATHLETE, PI, SLAPPY, HOUND DOG, NUCLEAR NINJA, SNAGGLETOOTH

CIRCLE OF TRUST/BOM:
Simple word – tough application: PAUSE AND LISTEN

It’s been my experience since the world went crazy with COVID that God has been trying to teach me to slow down to LISTEN TO HIM. All the world has been disrupted but there is more information and misinformation than ever before – the Twitterverse is all a-twitter, you could say twitterpated. But for all this disruption, for the information, news, constant changes – there is NO PEACE. We want peace, but won’t slow down and listen for the ONE WHO IS THE PRINCE OF PEACE. Our challenge today is to slow down for communion with God, quiet our busy hearts and minds (actually shut up and be quiet), and wait… for the still small voice of God’s Spirit.

“The eyes of the Lord watch over those who do right, and his ears are open to their prayers. But the Lord turns his face against those who do evil.” (I Peter 3:12, NLT) God hears you. He is listening to you.

Will you PAUSE to hear Him?

MOLESKIN:

Today was an especially beautiful morning to be out with the guys – working hard, getting better. Special prayers lifted up for Slappy’s father-in-law for cancer diagnosis/treatments/healing, and peace/strengthened faith for him and the family.

ANNOUNCEMENTS:
Erector’s friend is putting on a benefit 5K run (that he doesn’t have to train for!) He’ll put more info in the F3 Slack channels.

Hill and pond work!

THE SCENE: Great day, no rain low 70s
F3 WELCOME & DISCLAIMER

Welcome, I’m Rocket & I’m on the Q today; I am not a professional, you are here on your own accord, F3 is free, I don’t know your injuries so work hard but modify if you need to, and make sure to social distance
WARM-O-RAMA:

  • Side straddle hops (IC) 4ct
  • Plank, lower and raise distance to ground
  • downward dog
  • Moroccan night club (IC) 4ct
  • Cherry pickers (IC) 4ct

THA-THANG:

  • Form one line mosey to the bell:
  • 7s at bell, booby hurly and derkins
  • Mosey to K-25 hill. 
  • 2x – modified Blimps: 5 burpees, 10 lunge each leg, 15 imperial walker stop and run the hill and back. Then 20 merkins, 25 plank jacks, 30 squats, stop and run the hill again. Repeat that sequence twice. 
  • Mosey to pond and partner up. One runs the pond while the other does: flutters, dolly, LBC.
  • Mosey back to bell, and do partner merkins. Hold plant while partner does 10 then switch. Do this until each person does 50 merkins. 

MARY:
No time for mary
COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
For the word, we challenged the group to work with pride even on menial tasks. Have pride in everything you do, from sweeping the floor to the most important parts of your day.
MOLESKIN:
none
ANNOUNCEMENTS:
none

Humble Yourself

THE SCENE: Nice and humid, foggy summer morning.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
15 Mountain climbers, 10 Tempo Merkins, 15 Moroccan night club, little this and a little that, Michael Phelps, 20 Flutter kicks IC
THA-THANG:
Mosey to the recruitment center and grab a block. Perform each round of exercises twice, carrying the block to the opposite end of the parking lot after each exercise.

  • 20 Merkins
  • 10 Staggered block merkins each side
  • 20 Heavy Freddies (2-CT)
  • 20 Curls
  • 20 Bent over rows
  • 20 Heavy big boys
  • 20 Overhead presses
  • 20 Tricep extensions
  • 20 Hello Dolly

Core burnout: 15 of LBCs, reverse LBCs, 6″ LBCs, and full-grown LBCs.

Mosey back to the shovel flag.

MARY:
Half Mucho Chesto: 10 Merkins, wide Merkins, diamond Merkins, stagger left Merkins, and stagger right Merkins.
COUNT-OFF & NAME-O-RAMA
7 HIMs this morning.
CIRCLE OF TRUST/BOM:
“A man’s pride will bring him low, But a humble spirit will obtain honor.”
Proverbs 29:23 NASB
“When pride comes, then comes dishonor, But with the humble is wisdom.”
Proverbs 11:2 NASB
“Humble yourselves in the presence of the Lord, and He will exalt you.”
James 4:10 NASB
Pride is probably one of the world’s greatest evils. Just recently I witnessed a very prideful individual who it seemed wanted nothing more than exalting themselves. But then it hit me, I am walking a dangerous line myself. I was thinking to myself, as I noticed this person, “I don’t have that problem”. When I had this thought, I was exalting myself as better than them. Instead, I should be recognizing my own shortcomings and working on my own humility. It is not up to us to lift-up ourselves up or praise ourselves for the things we accomplish. We need to instead give God the glory and He will exalt us when the time comes (James 4:10).
ANNOUNCEMENTS:
July 7th YHC will be handing off the shovel flag to Snaggletooth, who will be taking over as site Q.

Off The Chain CSAUP at the Dogpound July 18th.

Esse Quam Videri

THE SCENE:  70 and soggy.  Perfect for a beatdown.
F3 WELCOME & DISCLAIMER:  Administered. 
WARM-O-RAMA: 

  • Cherry pickers x 7 IC
  • Hairy Rockettes x 8 IC
  • Seal jacks IC x 10
  • Overhead claps IC x 10
  • Wide out drops x 10
  • Morrocan Nightclub x 10 IC
  • Knee tap merkin x 5 IC
  • LBCs x 10 IC
  • Hello Dolly x 10 IC
  • Prime time merkin x 5 IC

THA THANG:

Mosey…

#1: Sprints across the field.  50%, 75%, 75%, 100%, 100%, 100%

#2:  Chin-ups (max) + 25 merkins + 40 LBCs.  Run a lap (0.40 mi).  Repeat 4x

#3:  Galway hookers.  4 lunges, squat, 4 lunges, 2 squats, etc. up to 10 squats – turn around and work back down to 1 squat. (total 100 squats, 76 lunges)

#4:  Dips x 20 + lateral box jumps x 10 – 3 Rounds

Mosey back

MARY:

Hat tip to Slappy for leading Freddy Mercury.  Out of time!

COUNT-OFF & NAME-O-RAMA

Me and 7 of the best men I know

CIRCLE OF TRUST/BOM:

On the morning of June 30, 2013, members of a wildland firefighting crew called the Granite Mountain Hotshots headed into the mountains to protect the small town of Yarnell, Arizona, from an advancing wildfire.  Ignited two days earlier and fed by a strong wind and long drought, the fire had grown from 300 acres to over 2,000.  In the afternoon, the weather changed quickly and the fire raged through a valley and straight toward the crew.  The hotshots attempted to make it to a safe zone but must have known they had little chance to outrun the fire.  They deployed their emergency shelters to shield against the hell that would pour over them.  Tragically, their foil shields would not save them.  The fire overran the crew and all 19 members perished on that hillside.  June 30, 2013 was one of the largest losses of firefighters in modern time, second only to September 11th, 2001.

The Granite Mountain Hotshot crew has a motto; “Esse Quam Videri”.  If you have read F3’s leadership model “Q-Source”, esse quam videri (EQV) may ring familiar in your ears.  The model establishes EQV as something to strive for in all areas of your life.  It is Latin for “to be, rather than to seem.”  To BE…rather than to seem.  To be genuine in all these things that you are called to be as a HIM – faithful, trustworthy, kind, supportive, generous – strive to be them.  Be the Real Deal.

  • EQV requires authenticity – being honest with yourself and others (as appropriate) about your capabilities and shortcomings.  I truly appreciate and respect the men who authentically share about struggles during their Qs – the CoT is unlike any other atmosphere for men in our culture.
  • EQV requires intentionality – making a daily commitment and spending the energy to be the man, father, husband, friend, that you are called to be.  Ecclesiastes 9:10, “Whatever your hand finds to do, do it with all your might”
  • EQV means your motives and thoughts match your actions.  It’s not enough to appear generous, or forgiving, or supportive – you must be those things in your mind and heart as well.  Mathew 6:1, “Be sure you do not do good things in front of others just to be seen by them”.  Proverbs 10:9, “The one who walks in integrity will experience a fearless confidence in life, but the one who is devious will eventually be exposed.”

To be a genuine HIM, involves hard work on your part – it will NOT just happen.  It is a thousand decisions that you’ll make throughout the day – starting with the one that got you here, getting out of bed to better yourself and your friends.  In his eulogy of the 19 fallen firefighters, then-vice-president, Joe Biden, called them, “Men of undaunted courage, uncommon resolve, and an uncommon and stubborn perseverance in the face of unfathomable challenges”.  You too will have to develop and display undaunted courage, uncommon resolve, and an uncommon and stubborn perseverance, in order to keep pursing your authentic role day after day.

Proverbs 14:23 “All hard work brings a profit, but mere talk leads only to poverty.”

Proverbs 13:4 “Lazy people want much but get little, but those who work hard will prosper.”

Bottom line, men: Don’t do just enough to outwardly appear to be a good husband, a caring friend, a diligent employee…  Persevere each day and resolve yourself to BE those things.

MOLESKIN:

You can read all 50 Q-Source points on the F3 Nation website.  Check out 1.1 DRP for more on Esse Quam Videri.

Part of the workout that you all did this morning was very similar to the minimum physical agility test to be a “hotshot”, a wildland firefighter with the U.S. Forest Service.  All Interagency Hotshot crew members strive to meet the following fitness standards:

  • Run: 1.5 miles in 10:35 or less
  • Sit-ups: 40 in 60 seconds
  • Pushups: 25 in 60 seconds
  • Chin-ups (4-7, based on body weight)

ANNOUNCEMENTS:

Prayers for Snagg and his family.

CSAUP coming up!