THE SCENE: cool but warmed up quickly F3 WELCOME & DISCLAIMER– Done WARM-O-RAMA:
25 – Side Straddle Hop, A little bit of stretching, and I cant count to 8 while doing body builders THA-THANG:
Disclaimer
Warm up
Side Straddle hop – 25
Stretching
8 count Body builders – 5
Mosey to the big ball
Circuit 1 – lap around pond after circuit with bear crawl down stairs, R & R
Toe touch sit ups – 12/15
Plank – 30/45 sec
Jump squats – 12/15
CDD – 12/15
Circuit 2 – lap around pond after circuit with bear crawl down stairs, R & R
Squat thrusters – 12/15
Bear crawl shoulder taps – 12/15
Plank row – 30/45 sec
Hello dolly – 12/15 4 count
Circuit 3 – lap around pond after circuit with bear crawl down stairs, R & R
Frog squats – 12/15
Flutter kicks – 12/15 4 count
Plank one arm – 30/45 sec
Pull-ups – 12/15
Mosey to fountain
MARY:
7 FNG’s COUNT-OFF & NAME-O-RAMA
CIRCLE OF TRUST/BOM: be present in someone’s life. take the time to find out what is going on.
THE THANG COP SSH x25 (IC)
Tempo Squats x15 (IC)
Dive Bombers x15 (IC)
Line up on curb
Run to far curb and back
Diagonal Lunges x12(IC)
Run to far curb and back
BAC Fwd x10 (IC)
BAC Bkwd x10 (IC)
Run to far curb and back
Mosey to the hill near the parking lot and pair up with a Battle Buddy of similar fitness level.
Lt. Dan’s Revenge Start at base of hill. Perform 1 Lt. Dan (2 squat, 4 lunges), run the hill. At the top do 5 merkins.
Rinse and repeat adding 1 Lt. Dan each time then back down (i.e. 2/4, 4/8, 6/12, 8/16, 10/20).
Mosey to parking lot on the other side of the playground.
Pyramid of Pain Each man will complete the following:
Complete exercise 1 then run around the parking lot
Complete exercise 1 and 2 then run to the top of the hill. Continue until you get to 6 exercises
Upon completion of all 6 exercises continue but take one exercise off each round starting with 1 (then 2, 3 and so on).
Exercises (x15 of each):
Narrow Squats
Diamond Merkins
4ct Flutter Kicks
Tuck Jumps
Dry Docks
4ct Freddy Mercury
Mosey back to SP
MARY American Hammers – x20 (IC)
4ct Side Crunches x10 each side (IC)
Box Cutters – x20 (IC)
COT Number off and Name-O-Rama – 33 PAX including 1 FNG – Sunshine
BOM Everything we did this morning is nothing complicated or fancy. Each man could do what we did alone with no problem…the question is would you? The second F, Fellowship, is what empowers the first F (Fitness). Our strength is drawn from each other. Seeking to be the leaders we want to be in our families and community is hard work. Each day we have to get up and recommit. Doing it alone is a recipe for failure, but together we can make a little progress each day.
Bottom line – Make sure you are locking shields with other men seeking the same goals you are seeking. Don’t try and go it alone! You aren’t meant to do it alone. Growth is a team sport.
THE SCENE: It was a dark and stormy night… but actually pretty pleasant! The rain was considerate enough to hold off until the very moment we finished the workout. F3 WELCOME & DISCLAIMER WARM-O-RAMA:
SSH (4 x 6 = 24, IC), Cherry Pickers (4 + 6 = 10, IC), Tempo Merkins (4 + 6 = 10, IC), Bolt 45s, with a bonus squat to make them Bolt 46s (IC) — YES, there’s a pattern. One guess as to how old the Q turned today… THA-THANG:
Mosey to drive/parking area southwest of admin building.
BEARWAY TO HEAVEN: three cones set up at approximately 15 yard intervals. Bear crawl suicides to each cone, doing 4, 6, then (4 + 6 =) 10 merkins at each cone. Run back to start after last cone.
4/6/(4+6) 10s Part 1: Mosey to parking inlet southwest of admin building. Battle buddy up. One person runs the loop up the stairs and around back into the parking area while the other person does Imperial Squats, then the other partner runs the lap. Half way through the loop, do the following three exercises. Do three loops doing 4x, 6x, and 10x reps:
LBCs
BBSs
American Hammers
4/6/(4+6) 10s Part Deux: Mosey to rock pile by the AO. One person grabs a rock, runs to the tree down the driveway, and does the three exercises below, and runs back, switching with partner after each lap. Everyone does this three times, doing 4x, 6x, and 10x reps on the exercises. While one partner is running, the other is doing maintenance exercise of merkins (first lap) and running in place (second and third laps).
jump squats
lunges (doing both legs count as 1)
Iron Mikes (4-ct)
Mosey back to AO.
MARY:
Homer/Marge until the grunts were getting a bit embarrassing, modified table saw x20 (4-ct), Tempo Merkins
COUNT-OFF & NAME-O-RAMA
6 men strong!
CIRCLE OF TRUST/BOM:
Don’t Make It About You, Make it About the Team.
The people you have known who are great leaders, that you admired, that you would run through a brick wall for… did they tend to compliment and encourage others, or did they brag about their own accomplishments and take credit for themselves? Strong leaders are those who have the confidence in themselves to give praise to others, thereby instilling pride in them and encouraging them to continue to put forth their best efforts. During the retirement ceremony tight end Jason Witten, Coach Jason Garrett of the Dallas Cowboys described one of the things that made the future hall of famer so special, which was his humility and praise for his teammates. He recalls in the clip below how Witten– when discussing one of the greatest plays of his career– gave praise to everyone else on the team for being an integral part to its success. Witten wasn’t a rah rah guy, but he was universally respected for not only his talent as a player, but because of his team-first mentality. We can all take a lesson from this, and take the time to lift someone else up, give them thanks and praise for being a part of your “team”, whether it’s your family, a sports team, your church group, your PAX.
ANNOUNCEMENTS:
Final Thursday of the month beer rendezvous at Union Jacks! The birthday boy paid the tab. In the spirit of the Word above, I wanted to show my appreciation to the team at the Asylum that has meant so much to me. Cheers, fellas!
THE SCENE: 0530: Wet/Rainy F3 WELCOME & DISCLAIMER
Welcome to F3: Fitness – Fellowship – Faith
My name is Steam & I’ll be your Q this morning
A couple things before we begin
(1) I am not a professional
(2) You are here on your own volition
you made a choice to be here – so did the man on your left and right
don’t take that lightly – you’re here for them, because without you, they probably wouldn’t be here
(3) You know your body better than anyone – meaning I don’t know any injuries you may or may not have
if you need to modify any of the exercises we do this morning – do it. But don’t use that as a cop out.
see that guy on your left and right? He came here to work so don’t half ass it for him or you this morning.
We will be doing a modified version of the Murph this morning – it’s not just a beatdown – it’s a workout honoring Lt. Michael Murphy – who sacrificed his life in the Hindu-Kush mountains of Afghanistan for the rest of his SEAL team and country. When we’re all gonna be hurting at some point this morning, we all will I promise, think of that.
Lock in and Dig Deep – we’re gonna do this together.
That being said – it’s an honor to be here this morning with you men – I couldn’t think of a better way to kick off Thursday morning than with y’all.
WARM-O-RAMA:
SSH: 11×4 (in cadence)
Cherry Picker: 11×4 (in cadence)
Rockette: 11×4 (in cadence)
Merkin: 11×4 (in cadence)
SSH: 11×4 (in cadence)
THA-THANG:
Big Ball AO –> Downtown YMCA (around 1 mile roundtrip)
Mosey with 20lb vest and 20lb ruck from AO –> past convention center –> into the Downtown YMCA on Clinch Ave.
PAX heads up to the YMCA’s Attic, aka badass crossfit style room up top
QIC explains the history of The Murph, background on Mike Muprhy
PAX executes a Modified Murph along with hype music over the Attic loudspeakers by the QIC
Pull-Ups: 50
Push-Ups: 150
Squats: 250
When PAX members are done –> execute flutter kicks on a 4 count (led by Swanson & Steam)
PAX takes super awesome GP in front of the Y logo #GP
PAX American-Indian moseys to field across from AO
QIC goes down the line and affirms each PAX member by a chest-clearing cadence grunt that each PAX member repeats
TAKE. IT.
All PAX take the field like it’s their last.
MARY:
Rain still coming down – all PAX are soaked but happy to be here
QIC checks in with each PAX member in the COT: How you feeling? Met with a response of affirmation of being here. COUNT-OFF & NAME-O-RAMA
11 PAX including Q
No FNGs CIRCLE OF TRUST/BOM:
I feel like God has been tapping on my shoulder pretty intentionally in ways that I can only explain as divine appointment.
When you feel that, when you are, uh, awakened to that tapping or divine call, will you take it?
I’ve wrestled with mine for a couple weeks because it regards my job and the list goes on and on.
With that I’ve isolated myself. We talk a lot in F3 about the isolated male.
When you feel that calling or divine appointment, bring others into the fold and share that with them.
I guarantee any one of us are more than willing to walk with you in that.
What I was vaguely referring to up above in my word is this: 2 weeks ago I met with the YMCA of East TN COO. She was asking how my new role with the Downtown YMCA was going, thanks to the Knoxville Fellows. I told her I was enjoying it, but there was not a lot of concrete structure – it was more a shadowing/figuring it out on your own. And with this new role at the Y, which seems pretty unclear at times, I feel like there are all these things that I want to do to benefit members and add more value to the Y than “just being a gym.” One thing that the Lord has put on my heart within the past month is the idea of going deeper at work than just surface-level membership questions and support. More specifically, leading a bible-study or small-group, or book-study. After all, this is the Young Men’s Christian Association, and I feel a charge to bring back some light that I feel we as an organization have lost (a little).
When my COO brought up the idea of bringing back a bible study, etc into the Downtown Y – i knew that’s what the Lord had put on my heart. I could clearly hear His voice through my COO.
Fast forward to the next Monday: my direct boss was away and I was in his office, 10 minutes into being clocked in, with my bible open, starting my day off thinking about what my COO said, and the idea of a bible study being brought back into the Y and honestly – feeling really insecure and negative and doubtful about it. The next thing I’m about to say can only be divine appointment: around the corner and into the office comes a man and the first words out of his mouth were “Hey man, do y’all do any bible studies here?”
My jaw literally dropped. To me, this was clearly the Lord putting this man in front of me as affirmation that his voice had been made clear. I got to talking to the man, and through our conversation it became more apparent this is something I feel called to do.
Later that week (Wednesday) I was walking home from work and saw the man outside after recently talking with a friend about the experience, and he asked again about the bible study. This was uncanny – it was Christ.
I’ve felt convicted about my doubts for this after clearly seeing the the call of God for this through this divine appointment – I knew what to do.
However, when I was feeling doubtful, I was isolating myself – what we talk about in F3 as the isolated male. My BOM today was about answering the taps on the shoulder from the Lord and inviting other men and HIM and people into the fold and grace of that – so you don’t isolate yourself.
ANNOUNCEMENTS:
G-6 has 2 job opportunities that can be longterm – for more info, see G-6
Oct. 6 = Abscess & Steam are co-leading a hike with the Downtown YMCA (See F3 Knoxville GroupMe events for more info) – DM Abscess or Steam for more info
Nov = Anniversary month! 3 Years! Keep your eyes peeled for more info on the shindig celebration that will ensue.
3rd F will likely be around the first couple weeks of December
THE SCENE: Temperature around 68 with a slight drizzle.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
A few side straddle hops, couple of cherry pickers, BIG arm circles, overhead claps, and front side claps.
THA-THANG:
We took a little mosey to the amphitheater to get out of the wet. We discovered a pack of playing cards and a dry erase board set out on the stage. Dry Erase board had this written on it…
Hearts – Burpees
Clubs – Merkins
Diamond – Odd – Dips / Even – Derkins
Spades – Squats
Aces – Sprint the stairs 5 times
Jokers – WILD
We spread the cards out, face down…then flipped them over and followed the commands . Example – 5 of Hearts – 5 Burpees; Queen of Clubs – 10 Merkins.
This totals up to 84 of each rep. Joker #1 – 25 “My People” by G6; Joker #2 – 8 Bodybuilders by Amazon
MARY:
Ran out of time….
COUNT-OFF & NAME-O-RAMA
18 Total HIMs
CIRCLE OF TRUST/BOM:
Temptation…it gets to all of us. Key is to try to not not focus on the temptation…that only makes your brain think about it more. Rather, you should replace the temptation with a positive thought. Temptation can drive your emotion, which drives your thoughts, which drives your actions, which determine who you are.
