F3 Knoxville

Tag: Mr Jinxy

Run-a-thon Father’s Day Special

THE SCENE: Sunny with a high 85F temperature.

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. Motivators
  2. Raise the roof
  3. Tempo squats
  4. Leg stretches

THA-THANG:

Workout 1:

  1. Slow mosey to road going down Everest
  2. Mountain climbers in cadence on the curb

Workout 2: Mosey to bottom of Everest

  1. High knees
  2. Butt kicks
  3. Side straddle hops
  4. 4x sprint up to tree then back down
  5. Charge up to Basecamp

Workout 3: Hill repeats on Basecamp x5

  1. Mountain climbers 4ct in cadence
  2. Shoulder tapos 4ct on top

Workout 4: Colosseum rounders – run around colosseum with mountain climbers in between sets.

Workout 5: Indian Run going to colosseum then back to AO. Mountain Climbers in between runs. 

MARY:N/A

COUNT-OFF & NAME-O-RAMA
12 HIMs including a 2.0

CIRCLE OF TRUST/BOM:
Father’s Day is coming up this weekend and last Tuesday, during the board meeting at the Asylum PM, Mr. Jinxy said something that really struck me, “Quality time with your children is important, so as quantity”. As a young father, this really hit home for me. Being with your 2.0s physically makes a big impact on their personal development. We only have a limited time with our fathers. And I’m pretty sure they would love spending time with you this weekend!

So, gents, I advise you to go and spend more time with your children and fathers, better yet, spend time – whether it be breakfast, lunch, dinner, snack or coffee, this Father’s Day. Don’t forget to tell ‘em you love them and how much you appreciate them being there with you.

MOLESKIN:
Prayers for Abacus’ mom as she prepares for surgery.

ANNOUNCEMENTS:
CSAUP at Dog Pound end of July.

Asylum PM

THE SCENE: 84 degrees warm and sunny with cool breeze
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Side straddle hop

Baby arm Circle then reverse

stretching bending forward

Cherry picker

Slow tempo Squat

Merkins

and stretching one leg at a time in squat position with one leg out.

THA-THANG:
Mossy to the North of the Coliseum then Pyramid exercises x 10 reps single count start with following exercises

  • Merkins
  • Dry docks
  • Shoulder Tap
  • Squat
  • Lunge
  • Side straddle hop
  • Then
  • Mossy to the other side of the coliseum down to the steps and field.
    Pick up a rock and perform
  • Biceps Curls, shoulder press, rows and triceps. Every exercise, mossy to the base of the steps and back to do another exercise with the rock until you completed all the exercises.
  • then mossy to the Trees (Tres Amigos) Three Amigos then perform Abs Cocktails
  • 20 count Flutter Kicks, Hello Dolly, Box cutter and Bigboy sit ups.

Mossy again to the stop sign and Bernie sanders with 3 stops with Squats each stop and the last top with Side straddle hop. Mossy to the bat cave and abs exercise, mossy down to the steps and another flutter kicks and run to the steps. And Recover

COUNT-OFF & NAME-O-RAMA

14 HIM came at the Asylum PM

CIRCLE OF TRUST/BOM:
Find Comfort with your life and work hard to achieve your goals
MOLESKIN:
Please say a Prayer to Abacus Mom for full healing and recovery.

Philippine Independence Day

THE SCENE: Gloomy with a temp of high 70s. Anticipating the rain but fortunately did not drop. Instead of the usual meetup place, gents met up in the Lakeshore Shelter which is on top of the south parking lot near the Chapel.

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:

Warmup: 12reps on a 4ct

  1. Windmill
  2. Side straddle hops
  3. Baby arm circles
  4. Reverse baby arm circles
  5. Plank jacks
  6. Plank front reaches

THA-THANG:
Workout 1: 2 rounds 12s in cadence at the Lakeshore Shelter

  1. 12 pullups
  2. 12 merkins
  3. 12 rows
  4. 12 shoulder press
  5. 12 biceps curls
  6. 12 triceps extensions/dips
  7. 12 step ups

Workout 2: Basic suicides in the parking lot
4 stations: 4 burpees each x 12 squats at the baseline
Finish with 12 burpees at the other end of the parking lot

Workout 3: 4 rounds in cadence at the driveway going out the parking lot

1. Start: merkins 4ct
2. Stop sign: mountain climbers 4ct

Workout 4: Around the Chapel 12s 4ct

  1. 12 Side straddle hops
  2. 12 squat jumps
  3. 12 butt kicks
  4. 12 frog jumps
  5. 12 high knees
  6. 12 lbcs

Workout 5: Back to Lakeshore Shelter

  1. Merkin Jacks 12x
  2. Kick Squat Jumps 12x
  3. Flutter hammer pumps 12x 4ct

MARY:N/A

COUNT-OFF & NAME-O-RAMA
27 HIMs. No FNGs. Mickey not tagged.

CIRCLE OF TRUST/BOM:
Couple of days ago, I stumbled upon a viral video performance of Jane Marczweski, professionally known as “Nightbirde” from America’s Got Talent (video link here: https://youtu.be/bTJ3eeYrHI4). During the audition, however, Nightbirde shared some tough personal news — she had “some cancer” in her lungs, spine and liver. Nightbirde also later revealed that she was given a 2% chance of survival.

While singing her original song, “It’s Okay”, Nightbirde’s authenticity and ethereal vocals took center stage. The song is about getting lost, losing, or being down and it’s okay. Focusing on small wins in our daily lives makes us successful. Things may not turn out the way we want it to be, and it’s probably because God has better plans for us.

She ended her performance with a quote: “you can’t wait until life isn’t hard anymore before you decide to be happy”. So gents, I hope you keep focusing on those small wins in your daily lives, keep your chin up and know that the man above has better plans for us when you’re feeling down and lost sometimes. Waking up and being there in an F3 beatdown,  smashing thru the workout is already a win for each and everyone of us and it means a lot just you being out there for your brothers.

“If you’re lost, we’re all a little lost and it’s alright. It’s okay.” – Nightbirde

MOLESKIN:
Prayers for Jinxy and Lilydipper as they continue to heal. Praise for Dung Beetle who’s leading his first worship next week in their church.

ANNOUNCEMENTS:
Wesley House volunteers needed; CSAUP at Dog Pound end of July.

Back On Top

[ The Scene ]

HOT – 60s and feeling good, PAX met up top (top of Asylum) because apparently people like to frequent public parks when the weather is nice outside.

[ Welcome/Disclaimer ]

  • Welcome to F3! Fitness-Fellowship-Faith
  • Name is Steam and I’ll be your Q tonight
  • Few things before we begin:
    • I’m not a professional
    • You’re here on your own volition
    • If you need to modify anything feel free to do so but push yourself and the men around you – they deserve it and so do you!
  • FNGs? — 1 (with Snag – well done!)

[ Warm o Rama ]

  • SSH: 25×4 IC
  • Rockette: 10×4 IC
  • Cherry Picker: 10×4 IC
  • Baby Arm Circles: 20×4 (10 F and 10 B)
  • Apollo Onos: 10×4 IC

[ The Thang ]

(Mosey over to the right of the asylum building)

(1) The Hill and Back — 10s

  • The Tree on top of the hill (Imperial Walkers)
  • Curb on the other side of the street (Rocky Balboas)
  • Everything on a 4 count
  • 9 and 1
  • 8 and 2

Recover with flutter kicks in the grass

(Mosey to log pile – lower parking lot)

(2) Core 4 + Push

  • 4 corners of the lower parking lot (10 – 1 ct)
    • C1: LBCs
    • C2: BBS
    • C3: Cockroaches
    • C4: Boat/Canoes
  • Run to the top of the drive (Street)
  • 10 merkins
  • Rinse & Repeat — once

__________________________

*Q Teaching Moment*

Pick up the 6 and Wagon Wheel mean Pick up the 6 and wagon wheel. Gridiron, who’s 12, led the charge on this. So I called all PAX back up to the street where the merkins were being done and specifically called out Gridiron for doing this — leading from the front. i put Gridiron in a place of leadership – instructing him to lead all PAX in 30 down/up merkins, which he did exceptionally.

QTip: You’re never too young/old/seasoned to never leave a man behind, and never leave a man the same.

We could all learn a lot from Gridiron and the way he consistently picks up the 6, wagon wheels, and lives out “No Man Left Behind, No Man Left The Same.”

This goes into my BOM a little bit too – but on the mosey to Everest pre-Mary, I had told Gridiron I was proud of him for leading from the front and setting the example and standard. His response was the following:

”Well I have 2 of the best role models that teach me that, my dad and mom. Basically Mr F3 and Mrs FIA”

Doubtfire (and your M) — well done. That’s HIM stuff right there.

___________________________________________

(PAX mosey to the base of Everest and form battle buddy teams)

PAX take Everest by force, going all the way to the top and over the highest point back to the AO

[ Mary ]

Core 4

  • Flutter Kicks: 25×4
  • American Hammers: 25×4
  • Little LBCs: 25×4
  • Penguins: 25×4

[ COT ]

  • # off — 23
  • Name o Rama
  • FNGs — 1
  • BOM

From the movie “Courageous”

“As a law enforcement officer, I’ve seen firsthand the deep hurt and devastation that fatherless brings in a child’s life. Our prisons are full of men and women who have lived recklessly after being abandoned by their fathers, wounded by the men who should have loved them the most. Many of these children now follow the same pattern of irresponsibility that their fathers did. While so many mothers have sacrificed much so that their children could survive, they were never intended to carry the weight alone. We thank God for them.

But research is proving that a child also desperately needs a daddy. There’s no way around this fact. I now believe that God desires for every father to courageously step up and do whatever it takes to be involved in the lives of his children. But more than just being there and providing for them, he’s to walk with them through their lives and be a visual representation of the character of God, their father in Heaven. A father should love his children and seek to win their hearts. He should protect them, discipline them, and teach the, about God. He should model how to walk with integrity and how to treat others with respect. He should call out his children to become responsible men and women, who live their lives for what matters in eternity.

Some men will hear this and mock it, or ignore it. But I tell you that as a father you are accountable to God for the position of influence He has given you. You can’t fall asleep at the wheel only to wake up one day and realize that your job or your hobbies have no eternal value. But the should of your children do.

Some men will hear this and agree with it, but have no resolve to live it out. Instead they will live for themselves and waste an opportunity to lease a Godly legacy for the next generation.

But there are some men, who, regardless of the mistakes we’ve made in the past, regardless of what our fathers did not do for us, will give the strength of our arms and the rest of our days to loving God with all that we are, and to teach our children to do the same, and whenever possible, to love and mentor others who have no fathers in their lives, but who desperately need help and direction.

We are inviting any man who’s heart is willing and courageous to join us in this revolution. In my home the decision has already been made: you don’t have to ask who will guide my family, because by God’s grace, I will. You don’t have to ask who will teach my son to follow Christ, because I will. Who will accept the responsibility for providing and protecting my family? I will. Who will ask God to break the chain of dysfunctional patterns in my family’s history? I will. Who will pray for, and bless my children to boldly pursue whatever God calls them to do? I am their farther. I will. I accept this responsibility and it is my privilege to embrace it. I want the favor of God and His blessing on my home. Any good man does.

So where are you men’s of courage? Where are you fathers who fear the Lord? It’s time to rise up and answer the call that God has given you. And to say I will, I will, I will.”

Cooperation

THE SCENE: Cloudy and Chilly, low 40s.
F3 WELCOME & DISCLAIMER

Check.
WARM-O-RAMA:

-20 SSH, (4-ct), in cadence

– 10 Cherry Pickers, 4-ct, IC

– Little of this and that/ Michael Phelps/ Arm Circles

– Bolt 45s

THA-THANG:

MOSEY up Serpentine sidewalk and back down Baby Cardiac to CMU parking lot.  For a warmup.  Battle Buddy up, and each pair gets a piece of chalk.

COLLECTIVE EFFORT

We will work together to accomplish a difficult task in the CMU parking lot/Pavilion area, which will be completing a high number of reps of various exercises, all together, as a PAX.  As we complete the reps, we will cross off the markers to track progress.  If we do not complete all reps with 5 minutes left, we end with 20 Burpees, otherwise, we will do Stargazers.

The Tasks will be broken out as follows:

CMU Pile:

– 500 Curls (Marker indicators 20 reps each, 500/20 = 25 markers)

–  500 Overhead Presses (Marker indicators 20 reps each, 500/20 = 25 markers)

– 500 Squats (Marker indicators 20 reps each, 500/20 = 25 markers)

BABY CARDIAC:

  • 50 Sprints up Baby Cardiac (Marker indicators 2 trips each, 50/5 = 25 markers)

SUICIDES:

  • 50 Suicides (Marker indicators 2 suicides each, 50/5 = 25 markers)

CORE WORK:

– 500 LBCs (Marker indicators 20 reps each, 500/20 = 25 markers)

–  200 Big Boy Situps (Marker indicators 20 reps each, 200/20 = 10 markers)

– 200 American Hammers (2-ct) (Marker indicators 20 reps each, 200/20 = 10 markers)

PAVILION:

– 500 Jump or Step Ups (2-ct) (Marker indicators 20 reps each, 500/20 = 25 markers)

–  200 Decline Merkins (Marker indicators 20 reps each, 200/20 = 10 markers)

– 200 Bench Pullups (Marker indicators 20 reps each, 200/20 = 10 markers)

We ended up with more guys than expected, so we easily finished all the reps, and rinsed and repeated quite a few of them.  Ended with a final sprint up Baby Cardiac.

MARY:
Flutter Hammers, E2Ks, Box Cutters (all 20 reps, 4-ct IC)

COUNT-OFF & NAME-O-RAMA
20 strong. Jetlag not tagged.

CIRCLE OF TRUST/BOM:

Quite frankly, I considered dropping my Q today, after witnessing the disgusting, inexcusable acts against our Capital building, the house of the people yesterday.  I was so disheartened, so sad, so ANGRY that I thought it beyond me to lead a Q after that.  But then I reconsidered.  If I just dropped the Q, that would be an abrogation of my responsibility. I would be putting the burden on someone else.  I would be turning away instead of being out front during a conflict.  Part of F3 is to foster leadership.  I don’t consider myself the world’s greatest leader, to be honest.  I’ve always been more of a Doer than a Leader.  But I’m trying to improve myself in that regard, and turning away is not what leaders do.

So, I Q’d today, but I scrapped my original workout and my BOM.  I’ll save it for next time.  I wanted to focus on doing something together.  Something collaborative, where we work towards a common goal.  We need more of that as a nation, because right now, guys, we are a broken and lost community.

One of the things I really appreciate about F3 is that it is apolitical. It has some pretty clearly stated goals, is very inclusive, and refrains from taking political stances.  I loved the National F3 response in the wake of the racial protests this past summer.  Their response was, “We have no response.  Our ethos speaks for itself, and we will continue on that mission.”  So I will honor that approach, and won’t go down a rabbit hole today voicing my opinions about what happened yesterday. With one exception…

One of the things that angered me the most of what I saw yesterday was the carrying of flags that invoked the name of Jesus, our lord and savior.  I’m not a biblical scholar, and I don’t pretend to be able to channel what Jesus would do or say in witnessing the ugliness of the mob yesterday, but I feel pretty confident that He would be sad, disgusted, even angry.

In the Sermon on the Mount (found in the Book of Matthew) Jesus Christ laid out the central facets of the way of life He taught His followers. One of the central themes of the Sermon on the Mount is Christ’s expectation that His followers be characterized by peace—not violence or war.  Jesus taught, “Blessed are the peacemakers, for they shall be called sons of God” (Matthew 5:9). Christ’s followers should be characterized by living a way that leads to peace, not by violence and strife.  The apostle Paul wrote that Christians are to do whatever possible to “live peaceably with all men” (Romans 12:18), and many scriptures support the basic truth that Christians are to “pursue peace with all people” (Hebrews 12:14; see also 2 Corinthians 13:11; Galatians 5:22; James 3:17).  And with regards to hatred of fellow human beings, Jesus likens hating another man with breaking the 6th Commandment (Thou Shalt Not Kill) and says, “But I say to you that whoever is angry with his brother without a cause shall be in danger of the judgment.” (Matthew 5:21-22).

I saw a lot of hatred in the faces of the mob yesterday.  I felt more than a little of it creeping into my own heart.  Hatred for our fellow humans, especially for our fellow Americans, is not the path of a Christian.

In closing, just some humble words of advice… I’ve heard it said recently that the biggest threat to our democracy and to peace between us isn’t Russia, Iran, the Corona virus, Republicans, Democrats, etc.  It’s the spread of disinformation on the internet and social media.  I tend to agree with this statement.  Please… before you form a definitive opinion on something, before you pass judgment on someone or something, and before you forward something on, share, post, like, whatever… just do a little research on it.  Take a look at multiple sources of information that are neutral, that are reliable, that can be substantiated, that don’t have an agenda.  Falsehoods, exaggerations, and us-vs-them mob mentality largely fueled what happened yesterday.  We need to start respecting and working cohesively with each other, like we did in the workout today, or we are lost.

MOLESKIN:
Prayers for friends and families of the PAX that are healing from injuries, or dealing with deaths and sickness from COVID.
ANNOUNCEMENTS:
Asylum CSAUP Jan 30, 6:30-9:00 am. Asylum shirts are now available on Mudgear!