F3 Knoxville

Tag: Postman

Hill Yeah

[ The Scene ]

  • Muggy
  • Hot
  • THICK air

[ Welcome/Disclaimer ]

  • Welcome to F3: Fitness-Fellowship-Faith
  • My name is Steam and I’m honored to be your Q this morning
  • Any FNGs?
  • Couple of things before we begin:
    • (1) I’m not a professional
    • (2) You’re here on your own volition
    • (3) You know your body better than anyone so if you need to modify anything we do in the next 45 minutes feel free to do so, but push yourself and the men around you.
  • I’ll have water, my phone, and med gear in my ruck so feel free to toss anything like your keys/wallet/phone in there before we step off

[ Warm-o-Rama ]

  • SSH: 25 x 4
  • Baby Arm Circles: 20 x 4 (forward & Backwards)
  • Man-Maker: 15 x 8
  • Tempo Squat: 10 x 4

[ The Thang ]

(1) Cash-In w/Ring of Fire with All Benches

    • Pick a bench
    • Long sides: 5 incline merkins
    • Short sides: 5 dips
    • Mosey clockwise to the next bench
    • Rinse & Repeat until you get around to your OG bench
  • We Warmed Up?

(Mosey to the bottom of colorful stairs)

(2) 25s by 5s

    • Here: burpees
    • Up the hill at the top before Maplehurst apartments: Lower LBCs
    • Only 5 reps at each station
    • 25 total – end here
      • Done? Pickup the 6 with someone else —> Abort went full BEAST MODE and swept the crew

(20 count)

(Mosey down to the light and across the street – American Indian style – headed back to WFP)

(Turn R into WFP at the entrance)

(4) 25s

    • Every lightpost from here to the security building on the left under the bridge: 
      • 5 squats
      • 5 merkins
      • 5 SSHs
      • 5 Shoulder Taps (4 count)
      • 5 SSHs

(Mosey back BTTW to the AO)

[ Mary ]

(1) Quarter Pounder – 25

    • Flutter Kicks: 25 x 4
    • LBCs: 25 x 4
    • American Hammers: 25 x 4
    • Hello Dolly’s: 25 x 4

(Light stretching to finish out the 60 seconds)

[ COT ]

  • # off
  • Name o Rama
  • FNGs
  • BOM

“Don’t ask yourself what the world needs. Ask yourself what makes you come alive, and go do that, because what the world needs is people who have come alive”

John Eldridge, “Wild at Heart” 

Quarter Pounder +++

[ Welcome/Disclaimer ]

  • Welcome to F3: Fitness – Fellowship – Faith
  • Name is Steam and I’m stoked to be your Q this morning – we have a great morning ahead of us
  • Any FNGs?
  • Couple things before we begin:
    • I’m not a professional
  • You’re here on your own volition – and I want to phrase that a different way too – you’re here on purpose, meaning both not by accident and we also have a purpose this morning – to sharpen some iron.
    • And if you need to modify anything we do this morning feel free to do it – I don’t know any injuries you may or may not have.

[ Warm-O-Rama ]

  • SSH: 20 x 4
  • Rockette: 20 x 4
  • Squat: 15 x 1
  • Merkin: 15 x 1
  • Imperial Walker: 10 x 1
  • Cherry-Picker: 10 x 1

[ The Thang ]

(Mosey to WFP Track)

(1) Quarter Pounder

    • 25 merkins
      • Take a lap
    • 25 squats
      • Take a lap
    • 25 Mountain Climbers
      • Take a lap
    • 25 BBSs
      • Take a lap
    • Recover after your 4th lap here – crush some flutter kicks until the 6 is up
      • 25×4

(10 count)

(Mosey to Parking Lot before Neyland Drive)

(2) Quarter Pounder with Cheese (Rock)

    • Grab a rock from the pile
    • Middle of the parking lot: 25 rock get-ups
      • Rock on ground — deadlift — squat — chest press — deadlift rock down = 1
    • Mosey/walk to the Left end of the parking lot island with your rock
      • 25 Curls (1 count)
    • Run back a round to the start
    • Rinse and Repeat
      • 2nd Evolution: Each PAX executes 5 Rock Get-Ups
      • All PAX executes 5 Rock Get-Ups together
        • Walk to Left end of parking lot with rocks
      • Ring of Fire Curls with Rock + 1 merkin in between
        • Going in a circle, 1 PAX calls out the curl rep —> every PAX executes 1 merkin —> ring of fire style up to 25 reps
    • Replace rocks

(20 count)

(Mosey R on Neyland Drive to big parking lot by Neyland)

(Mosey to the top of the lot by way of stairs)

(3) The Neyland Pass + Feels Like ‘98

    • PAX pause before going under Neyland
      • Execute 10 down/up incline merkins on rail
    • PAX mosey down under Neyland
      • Every Gate sign (8) = 5 squats (1-count)
    • After Gate 8 —> PAX mosey in front of gate gazing on the field
      • Q leads Flutter-Kicks on a 4 count in 2 groupings of 30 + 1 grouping of 38 = 98 reps of Flutter Kicks (‘98 may be gone but never forgotten)

(20 count)

(Mosey up from under Neyland via stairs – Bear Crawl up last 3 rows)

(American Indian Run at the top to an outlook overlooking WFP)

(Mosey down below engineering buildings down by stream separating the university + WFP)

    • PAX circles up by the right in front of the stream and executes 20 SSHs on a 4 count)
    • PRE-BOM: “Leadership should cause disruption”
      • Q encourages men to think about that on the mosey home

(PAX links up in 2 man teams —> Battle Buddy American Indian Run back to AO)

[ Mary ]

(1) Quarter Pounder

    • 25 x 4 Flutter Kicks
    • 25 Lower LBCs
    • 25 x 4 American Hammers
    • 25 x 4 flutter kicks

[ COT ]

  • # off —> 6 
  • Name o Rama
  • FNGs
    • Jon Connor “Livestrong” Davis
  • BOM

[ QSource by David “Dredd” Redding ]

I recently received a copy of “QSource” by Dredd in the mail and it is PACKED with leadership strategies and tactics and ideologies that HIM are called to. Definitely worth the read and felt like this was something I wanted to share in my BOM, probably because I needed to hear it the most (typical of Q BOMs right??). So here are some instrumental passages taken out of the first chapter of QSource.

”Because it induces movement, leadership causes Disruption.”

    • Leadership wrenches people away from the place at which they were determined to to remain. It causes them to question the foundation of their belief that their status quo was desirable, and that stasis was in their best interest. It attacks the palpable (but false) sense of security that inertia provides.
    • Like the agitator in a washing machine, leadership dislodges things long embedded in people’s emotional fabric”
    • If a man calls himself a leaders but does not cause Disruption by initiating movement, then he is not practicing leadership. He might be doing something else, like managing or governing, but he is not leading.
    • A leader is a person who influences movement to advantage.

Takeaways to let marinate:

    • Leaders influence movement to advantage
    • Because it induces movement, leadership causes Disruption
    • A great Leader’s legacy is built on love.

 

    • What needs to be dislodged from your emotional fabric? What needs disruption in your life?
    • As HIM we are expected to lead – not just those we love, but lead ourselves as well. Lead BOTH yourself  and those you love to movement and the advantage.

Rain Plans

THE SCENE: Lower 70’s, started with a drizzle ended with a downpour
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH, Arm Circles, Shoulder Taps, Tempo Squats, Rockettes
THA-THANG:
Went to the coupon pile by L&N and got ourselves a brick. Moseyed with our bricks over to the 11th street garage. Here we had 4 cones spaced out on the opposite end of the garage. We did suicides, running to the 1st cone and back, then to the 2nd cone and 1st cone and back, and so on til we hit all 4. Each cone had an exercise assigned to it.

  • Round 1 (with our rocks): Cone 1= 15 curls, 2= 15 tricep extensions, 3= 15 shoulder presses, 4= 15 goblet squats
  • Round 2 (without our rocks): Cone 1= 15 LBCs, 2= 15 Merkins, 3= 15 American Hammers (4ct.), 4= 15 Hand Release Merkins
  • Intermission: Took a break from suicides with 1 minute wall sits, 5 reps of slow merkins, then another minute of wall sits and 5 more reps of slow merkins
  • Rinse and Repeat: We did all the above one more time through

MARY:
Ran back to under the bridge, did some flutterkicks and grasshoppers, ended with the word there and then took our rocks back
COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
Mr. Wedgie talked about being a bit of an overplanner at the Quacken yesterday. I had been reading Proverbs earlier and one of my favorite verses that Wedgie reminded me of is “In his heart a man plans his course, but the Lord determines his steps” (Prov. 16:9) I think this can often sound like “My plans are useless because at the end of the day God decides what happens”, but the accurate way to hear this is “my plans succeed because the Lord allows them to”. My campus ministry has made all sorts of plans to accommodate for the restrictions on campus in order for us to continue to minister to UT students, but at any point in the future we could be told to limit our numbers even more, to no longer meet on or near campus, or that we aren’t even allowed to come to campus at all. So right now we’ve been spending a lot of time praying about and reminding ourselves that our plans are worth pursuing, but that should our plans change we should be content and remember that the Lord is still sovereign. So I encouraged all of us to continue to put effort and thought into our plans, but to hold onto them open handed and be willing to see them change

Happy 11s Day

[ Welcome/Intro/Safety-Brief ]

  • Welcome to F3: Fitness/Fellowship/Faith
  • Name is Steam and I’m honored to be your Q this morning
  • FNGs?
  • Couple of things before we begin:
    • Not a professional
    • You’re here on your own volition – meaning that you made a conscious choice to be here – you’re here on purpose
    • I don’t know any injuries you may or may not have – you do. If there’s anything you need to modify this morning feel free to do it. We start and end with the same number. Push yourselves and the men around you.
  • Do something a little different today:
    • Posted in Johnson City a few weeks ago and they did this at the beginning and I thought it was really cool.
    • (1) Pray over the men and our time

[ Warm-Up Xs ]

  • SSH: 11 x 4 IC
  • Rockette: 11 x 4 IC
  • Cherry Picker: 11 x 4 IC
  • Imperial Walker: 11 x 4 IC
  • Little bit of this (arms/back stretch)
  • Little bit of that (arms/back stretch)
  • 5 burpees

Pre-step off: Ruck has med gear, water – feel free to throw anything in. I’ll have my phone throughout as well

[ PT ]

(Mosey to Big Ball stairs)

1 – 11s

(Split up the group in 2 if need be for #s)

  • At the base: 1 Squat
  • 1st plateau: 10 man-makers
  • R & R (9/2, 8/3, etc)
  • Group 1: go counter clockwise
  • Group 2: go clockwise

(11 SSHs)

(11 count)

(Mosey to bridge across water to Amp)

  • across the bridge: walking rockette = walkette
    • Kick leg up and touch with opposite hand

(Mosey to amphitheater)

2 – 11s (Ping Pong – Down)

  • Stage: Box jumps (or step-ups) – make sure to stand up it you can (good form)
  • Top: pull-up/chin-up
  • After you complete whatever # of pull-ups /chin-ups you’re on each time — run around your respective side back to the stage
  • start with 11 box jumps — 11 pull-ups/chin-ups
  • 10:10
  • 9:9
  • So on and so forth
  • PAX finished with 11 up/down incline merkins on the stage + running up to the top of the amp and knocking out 11 pull/chin ups

(11 SSHs)

(11 count)

(American Indian run back to AO)

[ COT ]

  • # off – 11
  • Name o Rama
    • Postman, PDA, Jenner, Clark, Bilko, Swanson, Walrus, Magic Mic, Half Calf, Abort, Steam
  • FNGs – none
  • BOM
  • Has 2020 been hard? Have you ever found it hard to lead in your marriage or relationship or job?
  • Quote from a young man who just graduated that G-6 and I both know that’s now serving dutifully in the Army full-time and he dropped this knowledge on us sometime last year and I’ve always kept it close because it’s relevant and makes sense:

“Leadership should be a burden, if should be hard.”

            – Tanner Swanner

  • Leadership is not always easy, it’s just not. But do you have enough in the tank and enough grit to lead yourself so that you can lead others?
  • Spoiler alert: you do.

This verse ties in well along this topic, and the 4 different versions below say it a little differently but there are a few words I want to draw out/point out:

    • “strength of soul”
    • “greatly emboldened me”
    • “encourage me by giving me strength”
    • “made me bold with strength in my soul”
  • Psalm 138:3 (ESV): “On the day I called, you answered me; my strength of soul you increased”
  • (NIV): “When I called, you answered me; you greatly emboldened me.”
  • (NLT): “As soon as I pray, you answer me; you encourage me by giving my strength.”
  • (NKJV): “In the day when I cried out, you answered me; and made me bold with strength in my soul.”

Practice Makes Permanent: Big Ball Edition

THE SCENE: Sunny, clear, mid 70’s
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH, Arm Circles, Michael Phelps, This and That, Tempo Squats, Cherry Pickers
THA-THANG:
For the workout we did one minute of each of the following exercises, with a short break after each exercise. I encouraged all of us to spend that minute focused on performing each exercise with as close to perfect form as possible, not worrying about how many reps we got done. Better to do 10 perfect push ups than 20 half hearted ones here.

  • Amphitheater: 1 minute of: Burpees, Incline Merkins, Decline Merkins, Inverted Rows
  • Bridge: 1 minute of: Bear Crawl Toe Taps across the bridge
  • Parking Lot Rock Pile: 1 minute of: Curls, Shoulder Press, Tricep Extensions, then all three combined. Then after a short break, 1 minute of: Curls, Shoulder Press, Tricep Extensions
  • Ramp Up to Park: Everyone grabbed a partner that would push them, someone about the same speed as them. Then in pairs we did 10 merkins, 10 big boys, followed by a near-sprint run up the ramp
  • Parking Lot Near Church: 1 minute of: Squats, American Hammers, Lunges, LBCs
  • Bridge: 1 minute of: Bear Crawl Toe Taps and Big Boys
  • Amphitheater: 1 minute of : inverted rows, Decline Merkins, and Incline Merkins
  • Road Next To Event Lawn: Got back with our partners for 10 merkins, 10 big boys and a near-sprint run back to the AO

MARY:
COUNT-OFF & NAME-O-RAMA
CIRCLE OF TRUST/BOM:
Recycled my word from a workout at the Quacken

I was reminded not too long ago of a coach I had in high school who would always say to us “Practice doesn’t make perfect, practice makes permanent. Only perfect practice makes perfect.” If we spend every workout doing rushed, poor-formed exercises then we’re only training ourselves to continue to do rushed, poor-formed exercises. That mentality applies to the rest of our lives as well. If we approach our families, marriages, churches, jobs, etc. with rushed, poor-formed actions we’re only cultivating flawed families, marriages, churches, jobs, etc. So not only in our workouts, but also in our lives as well, lets all focus on going through the entire motion, digging deep, taking the time to do things right, and training ourselves to do the right thing, since we know that practice makes permanent, not perfect.
ANNOUNCEMENTS:
Workday next Saturday, Swanson’s got the details. Welcome to Boss Hog.