F3 Knoxville

Tag: Pusher

Be 20-60-20 or be like Brick!

THE SCENE: Balmy, humid afternoon

F3 WELCOME & DISCLAIMER

WARM-O-RAMA:  

Little baby arm circles, Side straddle hop, little this, little thay

Partner up, 4 rds of lateral jumps and jogging laps, switch off with partner.

THA-THANG:

  • 11’s with Jane Fonda’s, bear crawl up, crawl bear down
  • 20x-60x-20x running up 3 tiers of stairs. 1st group was meekins, bbs, meekins. 2nd group was A. Hammer, squat thrusts, A. Hammer. 3rd group was hello dolly, squats, hello dolly.

MARY:
Hold 30 second plank like Brick to finish out workout.

COUNT-OFF & NAME-O-RAMA
14 HIMS

CIRCLE OF TRUST/BOM:
Every person in an organization  or team fits somewhere it top 20%, middle 60%, or bottom 20%. The top 20% are the overachievers, who are going to succeed  most of the time. The bottom 20% are people, who put out little effort to contribute to the team’s success. That 60%, however, can be influenced the most when all remaining individuals come together contributing their 1%  When that happens that team  can ûmove in any direction to achieve great things.

Clocks, Rocks, and Bowl Movements

[ Welcome + Disclaimer ]

  • Welcome to F3: Fitness, Fellowship, Faith
  • My name is Steam and I’ll be your Q tonight
  • A Few things before we begin:
    • I’m not a professional
    • You’re here on your own volition
    • You know your bodies better than anyone, so if you need to modify anything we do this evening, feel free to do so! But push yourself and the men around you. They deserve it and so do you!
  • FNGs?

[ Warm o Rama ]

  • SSH: 25×4 IC
    • 5 Merkins on your own
  • Baby Arm Circles: 10×4 F IC // 10×4 B IC
    • 5 Merkins on your own
  • Imperial Walker: 15×4 IC
    • 5 Merkins on your own
  • Cherry Picker: 10×4 IC
    • 5 Merkins on your own
  • Motivator: 5
    • 5 Merkins on your own

[ The Thang ]

(Mosey to the Coliseum)

1. Rocking Around the Clock

  • Look at the Coliseum like a clock
    • 12, 3, 6, 9
  • 12 –> 12 SSHs (4ct)
  • 3 — > 3 Man-Makers
  • 6 –> 6 Mountain Climbers (4ct)
  • 9 –> 9 hand-release merkins (Army 4ct)
  • Rinse + Repeat 2x
  • Finish up at the 12 (top) + execute flutter kicks

(Mosey to Rock pile below Coliseum)

2. Murder Bunny Shuffle

  • Grab a rock
  • Line up facing towards the parking lot by the retaining wall
    • 10 curls (1ct)
  • Murder Bunny 5 spots
    • 10 presses
  • Murder Bunny 5 spots
    • 10 squats
  • Murder Bunny 5 spots
    • 10 triceps
  • Murder Bunny 5 spots
    • 10 rows
  • Murder Bunny 5 spots
    • 10 flutter kicks with rocks overhead
  • Return rocks to rock pile

(Mosey to the Bowl)

3. We’re About to Take a Bowel Movement

  • Battle Buddy Up
  • The Core 4 — 4ct
    • Flutter Kicks
    • LBCs
    • American Hammers
    • Up + Outs
  • 1 BB — will execute 1 of the core 4 here
  • Other BB — will take a bowel movement
    • Run around the bowl
    • Bench – 5 merkins
    • Top – 5 merkins
    • Side – 5 merkins
  • Rinse and repeat until both BBs have completed all of the core 4
  • Go in this order — Flutter kicks, LBCs, American Hammers, Up + Outs
    • No number to hit – work on form and execute correctly until your BB recovers you

(Mosey back to the AO)

[ Mary ]

  • Stretching with Steam
    • Head
    • Neck
    • Shoulders
    • Chest/Back
    • Legs

[ COT ]

  • # off
  • Name o Rama
  • FNGs?
  • BOM
  • “My heart tells me that Gollum has some part to play yet, for good or evil, before this is over.”
  • “I wish the ring had never come to me. I wish none of this had happened.”
    • “So do all who live to see such times, but that is not for them to decide. All we have to decide is what to do with the time that is given to us. There are other forces at work in this world Frodo besides that of Evil. Bilbo was meant to find the ring, in which case you also were meant to have it. And that is an encouraging thought.”
    • “Oh! It’s that way!”
  • Proverbs 12:21 — “Many are the plans in the mind of a man, but it is the purpose of the Lord that will stand.”
  • Joshua 24:15 — “But if you refuse to serve the Lord, then choose today whom you will serve. Would you prefer the gods your ancestors  served beyond the Euphrates? Or will it be the Gods of the Amorites in whose land you now live? But as for me and my family, we will serve the Lord.”

A few things:

  • (1) You have some part to play yet — for good or evil. God’s not done with you yet.
  • (2) You have a timeline you’re on. Make the most out of it. You are exactly when and where you’re supposed to be.
  • (3) There are things that are going to happen that we wish didn’t happen. How you respond will make all the difference. There are other forces are work rather than just the ones you see on TV or out in the world.
  • Re-framing things provides direction.
    • Just like Gandalf, when we reframe things, direction will come.
    • The best way to re-frame things and seek direction is Biblically.

No elevator to success, you must use the stairs

THE SCENE: A little cloudy but humid with a temp of 89F.

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:

High knees

Shoulder tap x plank jacks

Grady corns

Windmill

Imperial squats

Side straddle hops

THA-THANG:

Workout 1: Space Camp – battle buddy

  1. Stair Burpee: 10x, go all the way up
  2. Skip Jump: all the way up (at least 2 steps)
  3. Grapevine right
  4. Grapevine left
  5. Single log hop (switch foot every 10 steps)
  6. Sprint

Battle buddy: runs around the building 2x then wall sit til partner goes down.

Mosey to colosseum stairs

Workout 2: Colosseum stairs

2 rounds each:

  1. Sprint up
  2. 10x irkins
  3. 10x derkins
  4. Side squats 10x each leg
  5. Split squat 10x each leg

Battle buddy: dealer’s choice: flutter kicks, mountain climbers, or run up the hill

Workout 3: Batcave stairs

Sprint up and down twice

Smurf jacks

MARY:
Squat ring of fire!

COUNT-OFF & NAME-O-RAMA
15 HIMs in attendance.

CIRCLE OF TRUST/BOM:
They say that in life “there is no elevator to success, you must take take the stairs”. This is the theme of the workout. In life, we often wish for an easy life or quick success. To reach that goal, we take “steps” and take it one by one. We climb up those steps and all of us have different paths, on different paces and have unique staircases. This is what makes life so beautiful. If we learn to look at only our path and stop comparing it with others, we learn the joy and beauty of the adventure of one’s journey. So take those steps, at your own pace and remember “life is a climb, but the view is great”!

MOLESKIN:
Prayers up for the speedy recovery of Drum Major’s daughter after a successful acl reconstruction surgery.

ANNOUNCEMENTS:
CSAUP at Dougpound on the 21st

15 Beating the heat at Asylum

THE SCENE: Hot with a few clouds, but mostly hot
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

SSH IC – 25
Arm Circles IC  10 x 2
Pinto Twist 10
Michael Phelps a/r
Grady Corn 32
Cherry Pickers 15
BBS 15

THA-THANG:

Mosey down stairs to everest
15 merkins – run half way up and then back
16 merkins – run half way up and then back
17 merkins – run half way up and then back
Peoples Chair against Fence with left punch, right punch
20  BBS OYO
Mosey to Triangle
Station 1 pickle pounder , 2-Crab Jack (2 ct), 3 -Rocky Balboa (2 ct) – 5, 10 ,15
Station 1 -Amer Hammer 2 ct, 2 -Shoulder taps- 2 ct, 3 – Iron Mike (2 ct) – 5, 10.15
Mosey to stop sign
Ring of Fire – 3 rounds increasing number of Merkins up to 3
Mosey to Rock Pile
30 Press
30 curls
30 lift
Mosey to AO

 

MARY:

COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:

Knox county drug overdose deaths were 259 in 2019, 383 in 2020 and year to date as of Aug 1 were 257 !, which at the current rate equates to 440 deaths in 2021, that’s a 70% increase from 2019.  In the US, there were 93,391 deaths due to drug overdose in 2020, compare that to about 37,000 in 2010. In 2020, records were set for the most death due to opioids, the most deaths from stimulants like methamphetamines and the most deaths from the deadly class of synthetic opioids known as fentanyls.

 

Compare the US Overdose numbers (93k) to the number of deaths due to Covid 19 in 2021- 336,802. This epidemic is all around us, be aware and take action where you can. These people dying are not strangers, they are brothers, sons, daughters, sisters, fathers, mothers, aunts and uncles. We have to turn this around!

MOLESKIN:
Insert any personal comments, notes, devotion content, etc.
ANNOUNCEMENTS:
Hardship Hill on Oct 2

A yellow jacket is predatory social wasp of the genera Vespula and Dolichovespula

Four hours and seventeen minutes ago our F3 brothers brought forth upon this county park, a Saturday Q, conceived on an index card the previous night, and dedicated to the proposition that sweating ourselves down to a lower weight class is not just for high school wrestlers.

We became engaged in a great natural war, testing whether that Saturday pax, or any pax that goes to Area 51 by the back way can long endure. We were met on a great battle-field of that war. I have come to dedicate a portion of this backblast, as a final resting place for those who there gave their lower calves, and their miserable waspy stingers, that that pax might continue on to meet Jack Webb. It is altogether fitting and proper that we should do this.

But in a larger sense, we can not kill all the wasps – we can not drink enough diphenhydramine – we can not send Abcess out there with a can of RAID like we did at the Space Ship.  The brave men and wasps, and their stingers and calves who struggled there, have consecrated it, far beyond our poor power to add or detract. Google will little note, nor long direct internet traffic to what we say here, but Scoreboard will probably never forget the new words he heard yelled by Pele. It is for us the sore and sweaty, rather, to be dedicated here to the unfinished work which they who fought there have thus far so nobly advanced. From these honored wasps and calves we take increased devotion to that cause for which they gave the last full measure of devotion – that we here highly resolve that this pax, under Lilydipper, shall drink a bunch of Benadryl. And that Saturday Nap of the pax, by the pax, and for the pax, shall happen this afternoon.