F3 Knoxville

Tag: Pom-Pom

Shamrock Q101/GrowSchool

THE SCENE: Cool Friday morning in the gloom – men arrive and pre-mumblechatter begins

F3 WELCOME & DISCLAIMER

Tank speaks about how to start F3 and lead well from the very beginning.

  • (1) Welcome to F3: Fitness – Fellowship – Faith
  • (2) My name is Steam and I am honored to be one of your 2 Qs this morning. Alongside with Abscess we have a great morning coming your way
  • (3) A couple things before we begin:
    • I’m not a professional
    • You’re here on your own volition
    • I don’t know any injuries you may or may not have, so if you need to modify anything we do this morning – feel free to do so – but push yourself and the men around you. They deserve it and so do you.

^^^Let’s break this down some more^^^

  • F3 starts on time – every time
    • The men you’re leading deserve to have their time respected – so do you as the Q
    • So whether it’s 0530 or 0700 – start on time
    • Give a timeframe warning 5 minutes out, 2 minutes out, 1 minute out, etc – so the men can get ready to roll
  • What is this? Why are we here? –> “Welcome to F3: Fitness/Fellowship/Faith
    • Whether you’re a seasoned F3 guy or a FNG it’s important for the Q to introduce what this is and why you are here.
    • Welcome the men – it’s early (weekdays more than Saturdays) – so welcome the men to F3 – lay out those 3 Fs as well. This is an important way to remind the men that they’re about to take part in F3.
    • This is important for FNGs as well – they don’t know what they don’t know.
    • Great segway – check to see if you have any FNGs in your midst. Why?
      • Because it’s crucial for you as the Q to know who your new guys are so you can have situational awareness as you lead AND for the F3 guys to know who the FNGs are in their midst so they can support them (think of your first time at F3)
  • Disclaimer
    • We MUST have vocalized the disclaimer – thus releasing you (the Q) from being legally responsible for the next 45 minutes or 60 minutes. Why?
      • Because unless you just really intimately know every single one of the men that showed up to F3 – you probably don’t know any injuries they may or may not have.
    • (1) I’m not a professional (even if you are a “professional” – there ain’t no F3 professionals (up for debate….)
      • You as the Q are not being paid to be there and the men are not paying to be there
      • This speaks to the volunteer leadership F3 pushes – no certifications are necessary to lead F3.
    • (2) You’re here on your own volition
      • No one is forcing you to be here or stay here. What this is really saying is that you made a conscious choice to be here this morning. THIS MEANS SOMETHING. If they made a conscious choice to wake up early and come to F3 this morning – they deserve to be led – and expect to be led.
    • (3) Modify as you need
      • There are no DS’s or DI’s at F3. There’s no clipboards and someone breathing down your back watching every single rep.
      • When the Q says this, he is reminding the men that are under his command for the next 45 minutes or 60 minutes that they are free to go as hard as they want – but will receive no judgement for the work that they do. If you can do 10 merkins – awesome – do 10 merkins. If you can do 100 merkins – awesome – do 100 merkins.
      • When I Q (Steam) – my verbiage is “I don’t know any injuries you may or may not have – so if you need to modify anything we do this morning feel free to do so – but push yourself and the men around you – they deserve it and so do you. ”
        • I’m setting the tone with this message as the Q
        • No one will judge you if you can’t do every rep BUT there is an expectation to push yourself and the HIM around you.
      • Reminder: No man left behind – No man left the same
  • Intro
    • If you want to have an introductory/motivational word to share with the men briefly before you step off – this is a great way to set the tone for the morning.
      • “The name of the game is one foot in front of the other”
      • “You’re here for a reason and so are they – make it count”
      • “Carry the fight and keep it there for 60 minutes. That’s what we’re gonna do this morning.”


WARM-O-RAMA:

  • SSH
  • Rockette
  • Imperial Walker
  • Merkin
  • Shoulder stretches
  • 2 laps around the parking lot

THA-THANG: (Steam)

Steam takes over – appoints a 6 sweeper (Tank)

(Mosey to the front of CHS)

Steam reminds PAX to KISS = Keep It Simple Sir // Don’t Q something you can’t do. This isn’t a chest-beating contest to lead the hardest workout. It’s not about YOU. It’s about the men that are under your command – making sure they’re taken care of and understand what’s going on and what they’re supposed to be doing.

(Battle Buddy Teams Assemble)

  1. Dora
    1. as a team – you have 300 squats, 200 merkins, and 100 flutter kicks to execute
    2. Battle Buddy 1 (BB1) will run to the gates of the track – execute 1 burpee, and run back to recover Battle Buddy 2 (BB2), picking up on the # of reps BB1 completed.

[ Time Out ]

Steam gives the “RECOVER” after teams finish merkins and gives the reminder of a Q’s situational awareness – it’s the Q’s responsibility to have situational awareness for the men that are under his command. So if I can tell that the men are getting insanely smoked – it’s responsible of the Q to call an audible instead of continuing on with a”beatdown for beatdown’s sake,”

[ Time In ]

Steam calls the “RECOVER” and says the above message ^^^ and proceeds to lead the PAX in the 100 flutter kicks all together – separated in groupings of 25.

(Mosey around the school to the straightaway)

  • Tank is picking up the 6
  • PAX wagon-wheels around the 6
    • No man left behind – leave no man where you found him.

[ 15s ]

  • Merkins & Bobby Hurleys
    • 14 & 1
    • 14 & 2
    • Etc, etc, etc

Timecrunch (7 minutes left in the Q) – if we get through all 15 – great. If we don’t – great.

Steam gives the 2 minute warning to push hard through the rest of 15s

(PAX mosey’s back to the AO – with Cheatsheet carrying the flag out front)

MARY:

Went out the same we came in – SSHs – 26 on a 1 count to end it.

COUNT-OFF & NAME-O-RAMA

14 PAX – 2 FNGs –> Welcome Phelps & Karate Kid

CIRCLE OF TRUST/BOM: (Tank)

I want you to ask yourself this question right now: “Am I using the gifts God gave me to further His kingdom and to love and care for others outside of my family?” Give 20 seconds of silence to ponder.

We are all different, we have different skills and backgrounds. Different personalities, different life experiences. God could heave easily made us all the same. But he didn’t. He gave us these gifts for us to use not to covet.

So now ask yourself this question: “How am I going to use my God-given gift to serve others?” Give 20 seconds to ponder.

Now go do it. If you can’t think of a way, ask me, a fellow HIM, or your church.

MOLESKIN:

 

  • https://f3nation.com/a-guide-to-your-first-q/
  • Q101 structure and the “Why” of what we do when we Q
  • Check out the link above for Q tips and tricks

Leg Demolition Day

THE SCENE: Low 70’s and clear
F3 WELCOME & DISCLAIMER: Yep
WARM-O-RAMA:
Cherry Pickers, Windmills, LBAC x fwd/bck, Tempo Merkins, Tempo Squats

THA-THANG:
Starting at the entrance to the AO off of Fox Lonas:

Perform 20 squats, 20 merkins, and 20 BBS then lunge to the next speedbump. Once at the speedbump, sprint to the next one. Repeat till time was called. (3 full rounds)

Mosey to the CMU pile and grab a coupon.

On the grass football field, line up facing the small hill to the softball field. Perform the following sequence:

  • 10 CMU OHP
  • 10 CMU Squats
  • 10 CMU Thrusters
  • 10 CMU Swings
  • Bear crawl to the softball field fence and mosey back.

We completed five rounds of the above sequence.

Mosey down to the small parking lot across from the shovel flag lot.

Performed 11’s with Bobby Hurley’s on one end and Diamond Merkins on the other.

Called time before we finished.

MARY:
Just enough time to knock out a handful of Imperial Walkers

COUNT-OFF & NAME-O-RAMA
17 HIMs with one FNG. Welcome Bekky!
CIRCLE OF TRUST/BOM:

At our church’s family retreat this last year one of the speakers discussed the differences in the needs of men and women, specifically as they relate to marriage. The top 5 emotional needs for men and women are very different and when we don’t take that into consideration in our marriages it is easy to neglect the needs of our spouses. Below are the top needs identified by the author of His Needs, Her Needs:

Become aware of each other’s needs and learn to meet them.

  • Men’s 5 most basic needs from his wife:
    • Sexual fulfillment
    • Recreational companionship
    • An attractive spouse
    • Domestic support
    • Admiration
  • Women’s 5 most basic needs from her husband:
    • Affection
    • Conversation
    • Openness and honesty
    • Financial security
    • Family commitment

MOLESKIN:
Love seeing the growth out at Shamrock! Kudos to Mermaid for keeping the ball rolling and pushing the AO.
ANNOUNCEMENTS:
Dad Camp later this summer. CSAUP at Dog Pound in July.

Ebony and Ivory

THE SCENE: 67 and steamy

WARM-O-RAMA:
side straddle hop, cherry pickers, burpees, big boys, mericans

THA-THANG:
CMU Relay – partner up (one holds plank while other runs to cone and does exercise then switches with partner)

  • iron mikes – 30
  • alternate hand mericans – 25
  • squat jumps – 20
  • burpees – 15
  • CMU thrusters –  10
  • CMU thrusters – 10
  • burpees – 15
  • squat jumps – 20
  • alternate hand – 25
  • iron mikes – 30

MARY:
flutter kicks
COUNT-OFF & NAME-O-RAMA
GI-Jane (not in system yet)
CIRCLE OF TRUST/BOM:
Psalm 112

  • Blessed is the man who fears the Lord
  • A righteous man deals justly and generously
  • Have a steady heart – trusting in the Lord drives away wickedness

 

The Bear Core AMRAP

✔ THE SCENE:

It’s hot

✔ F3 WELCOME & DISCLAIMER + covid space notice

✔ WARM-O-RAMA:

  • SSH
  • Mtn Climbers
  • Tennessee Rockin Chairs
  • Twisting Windmills
  • Cherry Pickers
  • Then mosey to the Shamrock shuffle markers

On the Shamrock shuffle path ( Shamrocks painted on the road every 20 feet)

Repeat this cycle until the end of the shamrock road.

  • Burpee at Shamrock
  • mosey to next Shamrock
  • Lunge to next Shamrock
  • Burpee at Shamrock

At base of hill facing the track – in cadence – Bear crawl to top and do 10 Flutter kicks against the fence.

Move to left 20 feet and repeat (Bear Crawl + 10 flutters at top)

The Thang: The Bear Core

Grab CMU and bring it to the Soccer field center line. Spread out facing the sideline.

Do an AMRAP (As many rounds as possible) in next 30 Minutes.

  1. 10 Burpee CMU Thrusters
  2. Bear Crawl to sideline
  3. 10 Big Boy Situps
  4. Bear Crawl to top of sideline hill
  5. 10 Flutter Kicks (4 count)
  6. Mosey to other sideline
  7. 10 Leg Lifts (toes to fence) – while grabbing fence
  8. Mosey back to your CMU

I believe we completed around 5-7 rounds.

MARY:

Merkins for about a Minute.

CIRCLE OF TRUST/BOM:

Couldn’t think of anything but getting on our knees and jointly praying for the tension and issues of today in our country. Systemic racism is huge and needs to be eliminated.. Period.. pray of opportunities to speak gently today and to give grace, peace, and love at all times.

ANNOUNCEMENTS:

Say Hello To My Little Friends

THE SCENE: Low 70’s & clear
F3 WELCOME & DISCLAIMER Normal disclaimer + Covid 19
WARM-O-RAMA:
Motivator from 5
High Knees
Cherry Pickers (SLOW)
Baby Arm Circles forward/backward x 10
THA-THANG:
Mosey to the abnormally large pile of CMU’s, and everyone was instructed to grab 2 each.  We farmer carried the blocks around campus while stopping to do exercises, all exercises included the use of at least one CMU.  The exercises included the following: Shrugs, curls, tri extensions, deep merkins pushing the chest below your hands while on the blocks, blockees, wall squats, squats, lunges, calf raises, dips, squat thrusters, big boy sit ups, hello dollies, flutter kicks, bent rows, and maybe a few more, but you get the gist.  After carrying those CMU’s everyone was exhausted and most forearms were shot.

MARY:
No specific mary, as we made it back to the AO at 0615, but the flutter kicks in cadence to 40, with a cinder block over your head made up for the lack of mary at the end.
COUNT-OFF & NAME-O-RAMA
21 HIM’s would be the record in attendance for Shamrock.  We had 21 for an OTB before we became official.  Add tags for GI Jane & Curry.
CIRCLE OF TRUST/BOM:
Popovich, 71, said it’s up to white people to step up — “no matter what the consequences” — and help lead the charge for change.

I read the full article over the weekend, click the text above for a link to the full article.  The quote I shared this morning gave me lots to think about over the weekend.  Too many times in my life, I witnessed things and decided, that is not my fight, I am staying out of it.  Simple things like an off color joke at work, where it is easier to laugh, than the say that is wrong.  The inequality in the way women are treated, the way acquaintances talk down about others, whatever the example, and there are many, its easier to go with the flow.  With a little maturity, and a stronger backbone, I am tired of letting things go.  I still have to decide which battles I want to fight, but as a father, I want to set an example for my kids, I want to teach them to stand up to bullies, and to not be afraid to take a stand.

I shared two stories from last week.  One, where my Muslim neighbor called my black neighbor the N word.  Both kids are in 4th grade, and surely the aggressor didn’t understand the gravity of the use of that word in general, but especially in the current climate surrounding the protests that have risen up from the George Floyd murder.  In my mind, this wasn’t my fight, but I have to say, I love my neighbor.  He wasn’t home and I would want him to stand up for my daughter, so I went in search of the boy.  The boy and I have had a total of three of these conversations over the course of a couple of years, and I tried to explain, firmly, why his behavior was unacceptable.  Who knows what the future holds, but I anticipate having many more of these conversations in the future, by the way talking to the parents doesn’t help sadly, I have tried that too.  The point is, my kids saw me set the example of what is right and wrong, my neighbor saw that I had his back and was willing to defend his daughter, and this boy was reprimanded and held accountable to his actions.  I am not saying I was right, but I determined that being silent was the wrong action.

Later in the week, I had one co worker tell another coworker that she owed him a lap dance.  They have known each other a long time, and it was an obvious joke, but again, it isn’t right.  That was also something that for a myriad of reasons can not be ignored.  So, on a Friday afternoon, I had to call out a 60 year old man for being out of line.  As a leader, we have to set the example and call out those whose actions are reprehensible.  I am not the fun police, but sometimes that is the consequence.  Somethings just aren’t funny.

Being silent is being complicit.  If you witness these situations and do nothing, then like George Floyd’s death, the bystander police officers allowed a man to die by taking no action.  It is time that we as HIM’s stand up to injustice.  That doesn’t mean you have to go to rallies and protests, but simply taking a stand opposed to taking no action speaks volumes.

Galatians 3:28, NIV: “There is neither Jew nor Gentile, neither slave nor free, nor is there male and female, for you are all one in Christ Jesus.” …   We are all the same in the eyes of Jesus, and he lived that.  He was radical, in his appeal to Jews, Greeks, women, outcasts, the unclean, etc.  There was no demographic that was untouchable to Jesus.  If he is our example, then we need to follow him and be the voice of Jesus.  It is simply about loving others, let’s don’t over complicate things.  As Popovich says let’s lead the charge for change.

MOLESKIN:
Pray for Nicole, Anchorman’s friend, Pray for Cheat sheet’s daughter Willow, and pray for the world.
ANNOUNCEMENTS:
Sign up for Q’s