Plunger – Page 5 – F3 Knoxville

If it was easy, everyone would do it!

February 12, 2018 Capn Crunch

THE SCENE
39 and drizzling…PERFECT!

WELCOME & DISCLAIMER

WARM UP
COP

SSH x25 IC
Imperial Squat Walkers x15 IC
Little Arm Circles x10 each Forward and Back IC
Side Lunges x15 IC
Two laps around the parking lot

Partner up and line up along the curve marked by the yellow cones.

THA THANG
It Takes Two
Battle Buddys will take turns performing 1 rep of exercise each until they reach 30 reps total. Sprint to the orange cone, complete 10 4ct SSH then lunge to yellow cone. At yellow cone, sprint back to start point.

Exercises:

Rd 1: Burpees
Rd 2: Dry Docks
Rd 3: Wide Merkins

Rinse and repeat!

Mosey to the playground

1-2-3 Pyramid on Benches
Do the following: 1 Box Jump, 2 Decline Merkins, 3 Squats. Repeat adding one rep to the first exercise and multiplying that number by 2 and 3 for the other exercises until you get to 10, 20 and 30 reps respectively.

Mosey to new parking lot

Parking Lot 11’s
Start at one end of the parking lot, 1 Diamond Merkin. Run to far end, 10 Jump Squats. Run back to start, rinse and repeat adding 1 rep of Merkins and subtracting 1 rep from Jump Squats each round.

MARY (On the Run)
Gather in the parking lot for quick abs.

4ct Flutter Kicks x25 IC
4ct American Hammers x20 IC

Mosey back to the SP

COT
Number Off & Name-O-Rama (43 PAX, incl 1 FNG)

BOM
“King. Warrior. Mentor. Friend. Four pillars of a manly heart. Every man is commissioned by his Creator…
to provide, as a Servant-King
to protect, as a Tender Warrior
to teach, as a Wise Mentor and
to connect, as a Faithful Friend

– Stu Weber, The Four Pillars of a Man’s Heart

I’ve recently picked up a book I read a long time ago, “The Four Pillars of a Man’s Hear” by Stu Weber. In the book Weber presents that all men four core pillars that support and give shape to their masculinity: King, Warrior, Mentor and Friend. The transformation from boyhood to manhood is about growing and stewarding these masculine energies.

Part of what I experience in the mornings at F3 is an awakening of my warrior. Pushing hard, struggling, embracing the suck…all that reminds me that I am alive and made to move, to have impact. This is a good thing, a needed thing. I’ve also noticed that sometimes I bring the warrior home and relate to my family from that place. Usually not what they need. What my family needs is for me to be a King. One who lovingly leads and serves them. Every King is a warrior, but not every warrior is a King. The King channels the Warrior’s energy so that it is productive and life giving.

Today I want to challenge ALL of us to enter back into our world as Kings. Speak life to those around you. Play the man…be a king!

The Long Lap

February 9, 2018 Steam

THE SCENE: 0530, 30s, not quite character building weather, but not hot either

“Is it going to be warm?” —- “No. But it will be good.”

F3 WELCOME & DISCLAIMER :

“Welcome to F3: Fitness-Fellowship-Faith. My name is Steam and I’ll be your QIC for the next 45 minutes. I am not a professional, and you are here on your own volition, which means if you need to modify any of the exercises we do this morning – feel free to do so but push yourselves and the men around you. You came here to work and get better so let’s get after it.”

WARM-O-RAMA:
1. Side-Straddle Hop (SSH): 25 x 4 (in cadence)

2. Rockette: 15 x 1

3. Cherry Picker: 10 x 4 (in cadence)

4. Slow Baby Arm Circles: 10 x 4 Forward || 10 x 4 Backward (all in cadence)

5. Backwards Lunge: 2x for each leg –> hold for 5 seconds each rep
THA-THANG:

Mosey to Big Ball Amphitheater
- Flag out front, carried by FNG Daniel Anders (Now “Soot”)
PT
- Assemble battle buddy teams
- Que hype workout music via bluetooth speaker
- (1) Each BB team sprints to the top of Big Ball amphitheater
- (2) Each person executes 8 pull-ups (overhand/underhand)
- (3) Each BB team sprints around the perimeter of the Big Ball pond = The Long Lap
  - 75% speed of higher
- (4) Upon return to Big Ball amphitheater stage –> 25 x 4 LBC (Little Baby Crunches)
- (5) Hold plank position until QIC says “Recover”
- Rinse & Repeat 5x
- Mosey American Indian Style to parking lot adjacent to UT’s The Hill
  - Sporadic squats 3x en route
- Mosey Back to AO
  - Take the Field: Sprint the field separating PAX from Big Ball AO startpoint

COUNT-OFF & NAME-O-RAMA
11 PAX + 2 FNG = 13 total

PAX: Abort, Cowbell, G-6, Petey, Pfeiffer, Plunger, Quarantine, Rascal, Rousey, Swanson, Steam

FNGs: Daniel Anders – 22 – Soot & Eric – 21 – Stagehand
CIRCLE OF TRUST/BOM:
Hijacking the song “Pray For Me” by Kendrick Lamar & The Weeknd

Hijacking a song = taking a song’s lyrics and “hijacking” them to fit for your own life or have deeper meaning

“I’m always ready for a war again, go down that road again, it’s all the same.” “Tell me who’s gon’ save me from myself, when this life is all I know.” “Tell me who’s gon’ save me from myself, when this life is all I know.” “Tell me who’s gon’ save me from this hell, without you, I’m all alone.”

“Who’s gon’ pray for me? Take my pain for me? Save my soul for me?”

This song spoke on many levels to me. We as men all go face wars every single day that are unique to each one of us. I don’t know what war(s) you’re facing as a man right now, whether tit’s at home, at work, in your relationships or marriage, or wherever that may be for you. Sometimes the wars that we are in the midst of feel like hell, or like we’ve been down this road before, or that we’re all alone.

So when you’re in the midst of whatever war you find yourself in – sometimes you’re fighting yourself – only one thing can save you and make you a better man because of it – God’s grace and love.

Another level this spoke spoke to me through was how much pain Knoxville is in right now. There are so many people hurting because of sickness or whatever else is going on in their lives. High Impact Men make a difference. As High Impact men – let’s continue to pray for our city and share the load and burden that some of our brothers are carrying right now.

Fight the Good Fight & Keep the Faith!

A Love-Hate Relationship

February 6, 2018 Frenchie

THE SCENE: Perfect. 33 degrees, very little wind. Dark and crisp, time to work.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

SSH x 30 IC 4 CT
Cherry Picker x 10 IC 4CT
Merkins x 15 IC 4 CT

THA-THANG:
Mosey to the amphitheater for 11s
Derkins on the stage and Rows at the top

Mosey to Walnut Street (with a hill sprint en route) for a little Love-Hate Relationship building
Starting at the bottom of Walnut we worked our way up to a full sprint all the way up

Sprint up to the parking garage entrance, 30 LBCs, mosey to the bottom, regroup
Sprint to Hill Ave, 30 LBCs, 20 merkins, mosey to the bottom, regroup
Sprint all the way to the church, 30 LBCs, 20 merkins, and 10 burpees, regroup

Slow mosey back towards the AO with Plunger lunges across the catwalk over Henley
Stop under the Clinch overpass in the park, take a seat on the wall
2 sets of wall sits, the first one longer than the last while I regale the men with stories of foolish youth (that got me a name like Frenchie).

MARY:
Modified Gas Pumpers x 15 IC 4CT
Leg lift hold and some Hello Dollies
Boat Canoe

COUNT-OFF & NAME-O-RAMA
16 PAX this morning got some good work done, including 1 FNG, welcome Old Spice! (Ben Cox)

CIRCLE OF TRUST/BOM:
Romans 8:18-30 makes clear:
The world is broken, humanity is broken. We should not be dumbfounded by suffering in this world.
We also need to be careful not to minimize the suffering of others. The encouragement we should give to others is that there is a day coming when their suffering will end! NOT that their suffering is illegitimate or self-inflicted.
Rather we must remember that this PRESENT and REAL suffering pales in comparison to the future glory we will experience with Christ.
But what about today? Here, now?
There are times when I don’t know what to pray. I don’t know what to say. In those moments, when I don’t know what to pray, when I’m heart broken and don’t understand. When I don’t know what to say to God, the SPIRIT himself intercedes for me.
God does not want to minimize our struggles. He’s reminding us that He draws near to us, that His Spirit is with us and comforts us at all times.

MOLESKIN:
My first time leading at Big Ball, what a place!

Pfeiffer and Abort, a couple of inspiring HIMs there. Rucking beforehand, and chewing up and spitting out everything a Q can dish out. Good work men.

As always, it’s an honor and a privilege to lead a workout.

ANNOUNCEMENTS:
The Maryville CSAUP event is coming up on the 24th, and the re-scheduled event at Wesley House is this Sunday, February 11th, from 2-3pm.

Reverse Rt 66 Challenge

February 5, 2018 Mogul

THE SCENE: Clear 30 degrees with a nice breeze.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Cherry Pickers IC x 10

Little arm circles front and back IC x 15

Warm up jog at 50% across AO parking lot with high knees coming back

75% jog across parking lot with butt kickers coming back

Formed two lines and mosey to the top of Cardiac
THA-THANG:
Reverse Route 66 going down Cardiac. Each exercise started at the top and went down in reps as we went down Cardiac. 11 reps at first light pole, 10 reps at second, all the way to one rep at the bottom. Then we ran back to the top and started the next exercise. The exercises are listed below.

Burpees
Merkins
Star Jacks
Big Boys
Dry Docks
4ct flutter kicks

More exercises were planned but we ran out of time.
MARY:
Mosey back to AO where Frenchie led us in about a minute of Boat/Canoes.
COUNT-OFF & NAME-O-RAMA
31 PAX including one FNG: Kyle Baisley email: kyle.baisley@gmail.com
CIRCLE OF TRUST/BOM:
Discussed how we all face suffering in this life and that just like going up and down cardiac it can be very difficult. On cardiac we could persevere because we had brothers pushing us and encouraging us and we knew the workout was going to end. In life as Christians we endure suffering and face many trials. We are able to face these trials because we have hope in eternity with Christ and we have other Christian brothers and sisters who help encourage us and carry these burdens. Encouraged the PAX to go out and help carry burdens of those suffering and to remind those suffering of the fact that we have an eternal hope and that their suffering won’t last forever.
MOLESKIN:
None
ANNOUNCEMENTS:
None

Potato salad

January 30, 2018 Abort

THE SCENE: 33* or so and spitting snow every now and then
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH x25 IC
Imperial Walkers x10 IC
Merkins on 4 ct, x13 IC
THA-THANG: Form two lines, begin mosey toward amphitheater. Just past it at the first pedestrian bridge, stop and Al Gore waiting on the 6. Once all in, PAX perform 5 burpees OYO. Form back up into two lines, each line does Indian Run on mosey toward C15 parking lot behind Neyland Stadium. C15 parking lot has eight cones prepared in an octagon, each with an exercise at the cone. Exercises as follows:

Hello Dolly
Burpees
Decline merkins
Lunges (count for each leg)
WWII Sit ups
Lion kings (with rocks)
Jump squats
Catalina wine mixers

PAX partner up and pick a cone to start at. Perform 8 reps of exercise, bear crawl to next cone. Make your way around the Octagon and back to the cone you started at. Meet in the middle of the Octagon (PAX finished about the same time). Once in the middle, Q leads 10 wide merkins, immediately followed by 10 regular merkins, immediately followed by 10 diamond merkins. Recover.

PAX go back to their original starting cone, repeating the routine this time performing 16 of each exercise. No bear crawls, once exercise is completed, PAX run on the outside of the Octagon making a loop and going to the next cone. Continue again until original cone is reached. PAX again meet in the middle for Mary. Q leads flutter kicks 20x IC. Savannah then leads PAX in hello Dolly’s x20 IC.

Recover and 10 count. PAX again form two lines and begin Indian Run back towards AO. Stop again at pedestrian bridge where we did burpees heading out. Q leads PAX in 8 ct body builders, 10x IC. Form two lines again and Indian Run back to AO for Mary.

MARY:
Captain Thor (reach 16:4) IC
Box Cutters x20 IC
Iron Cross Flutter Kicks (led by Pfeiffer) x20 IC (we were all dead except him)
COUNT-OFF & NAME-O-RAMA
18 PAX: Quarantine, Butterfly, El Presidente, Plunger, Pfeiffer, Frank, Rousey, Ponder, Savannah, Amazon, Swanson, Gretzky, G6, Sugar Daddy, Petey, Bessie, Rascal, Abort
CIRCLE OF TRUST/BOM:
Q brought potato salad ingredients as props. The same boiling water that softens the potato hardens the egg. Life isn’t about your circumstances, it’s about what you’re made of. Challenge us all to view our obstacles and hardships as opportunities to better ourselves.
MOLESKIN:
Pray for Petey as he begins interview process, that interviews go well and that he is able to stay in Knoxville.