F3 Knoxville

Stick It Out for the Sticky Notes

F3 Q: 10.12.21

AO: Asylum PM

5:45pm – 6:30pm

[ The Scene ]

  • 70s
  • Sunny

[ Welcome/Disclaimer ]

Welcome to F3: Fitness, Fellowship, Faith

My name is Steam and I will be your Q this evening

Before we begin let’s get a few things out of the way:

  • FNGS?
  • I’m not a professional
  • You’re here on your own volition
  • If you need to modify anything we do this evening, please feel free to do so BUT push yourself and the men around you. They deserve it and so do you.

[ Warm o Rama ]

  1. SSH — 12×4 IC
    • Light mosey down the stairs
  1. Rockette — 12×4 IC
    • Light mosey up the stairs
  1. Windmill — 12×4 IC
    • Light mosey down the stairs
  1. Baby Arm Circles (Forward) — 12×4 IC
    • Light mosey up the stairs
  1. Baby Arm Circles (Backwards) — 12×4 IC

[ The Thang ]

Batcave

(1) DORA

  • Battle buddy up
  • Top of stairs: 300 merkins, 200 squats, 100 SSHs (together as a team)
  • Bottom of Stairs: 10 BBSs
  • BB1 is knocking out reps at the top, while BB2 is running down the stairs, knocking out the 10 BBSs, and then coming to recover BB1 up top at whatever # of reps he’s on  (finish all 300 Merkins, 200 squats, and 100 SSHs

(Mosey to the Colesium)

(2) The Gladiator

  • HQ for the Arena: 5 burpees, 10 merkins, 15 SSHs
  • Run down to the right
    • Halfway — 10 dive bombers
  • Run back up and complete the HQ Xs
  • Run down to the left
    • Halfway — 10 lunges
  • Run back up and complete the HQ Xs
  • Run straight down to the plateau
    • 10 man makers
  • Run back up and complete the HQ Xs

(Mosey around to the right to the Long Curve)

(3) The Long Curve

  • Release run

[ Mary ]

#StretchingWithSteam

[ COT ]

  • # off
  • Name o Rama
  • FNGs
  • BOM

“Do for a few, what you wish you could do for many.” — John Maxwell

What did Jesus do? He did for a few what he was going to do for many.

Here’s the deal with this picture below. I walked into Starbucks this morning to get my coffee on the way to work, and they had this little board up on a table, with sticky notes covering all of it. On these sticky notes were encouraging words, mantras, and more — based on the directions for people to write down something encouraging, positive, uplifting, and unique on a sticky note and post it on the board, to spread positivity throughout people’s day. Here’s the cool thing, and surprising thing for me actually — there were more mentions of Jesus, God, and Bible verses on this board that I thought. They actually outweighed everything else pretty much. So as I waited for my coffee, I wrote down one of my favorites, “Keep the Faith & Fight the Good Fight” and stuck it on there.

That reminded me of the John Maxwell quote. For me personally, sometimes I have all these big ideas that I want to start and implement and create for people all over, but then I see these sticky notes and it so quickly reminded me of “Do for a few, what you wish you could do for many.” The people that are immediately around me (family, friends, co-workers, etc), am I serving them well? So the question I must ask myself, and I believe we as HIM must ask ourselves is “what can I do for a few, that I wish i could do for many?”

And men, sometimes it’s as simple as putting a positive, encouraging, and uplifting message, verse, phrase, mantra on a sticky note. But what good does this sticky note (now with this powerful message on it) do if it is not shared and spread? So the Asylum PM men and I were discussing this tonight and I gave them this challenge: take this sticky note idea and implement it in your life this week. Write a personal favorite verse, encouraging word, positive phrase or mantra on a sticky note and give/share it with someone. You’ll be amazed at what something just as small as this can do for a few, to affect and serve the many.

Let’s take this a step further. I want to hear from you. Other men in our PAX want (and need) to hear from you as well. Across different AOs and parts of our city and region. So not only are we externalizing this, but we’re internalizing it for F3 Knoxville as well. Check out a new channel on slack called #sticky-note-encouragement. This channel will be created to allow the men of our region to do this. We all need encouragement, and sometimes it’s as easy as putting it on a sticky note and sharing it. #ISI

Where you’re supposed to be

THE SCENE: Beautiful, a tad warm, plentiful sunshine, low 80s, no breeze
F3 WELCOME & DISCLAIMER

Check, with special focus on our FNG, Chris, who is a mentee of Tank’s.
WARM-O-RAMA:

  • Motivators (Q butchered these, so we moved on after 6)
  • 7 BAC Forward, Backward  (4 ct, IC)
  • 7 Windmills (4 ct, IC)
  • 7 Rockettes (4 ct, IC)
  • 7 Tempo Merkins
  • 7 Cherry Pickers (4 ct, IC)

We established (not easily, mind you…) that 7 squared = 49. Apropos, as this was a 49th Bday Q, no?
THA-THANG:

MOSEY down to gavel circle across from Area 51 :

  • Birthday Sea Biscuit!
    • ROUND 1: Run a lap, 49 Merkins
    • ROUND 2: Run TWO laps, 49 BBS
    • ROUND 3: Run THREE laps, 49 SSH
    • ROUND 4: Run TWO laps, 49 Squats
    • ROUND 5: Run ONE lap, 49 Seal Claps

Mosey to Big Tree near Pickett’s charge.  Here there be Dragons!!

  • Welsh Dragon (7 count ascending).  Tclaps to F6 who did it without stopping to rest! (Q rested a bunch of times…)

MOSEY to Bottom of Pickett’s Charge.  49s! Do 4 reps of the exercise at the bottom of each of the three hill tiers, and 9 at the top.  The exercises are:

  • 4 Jump Squats, Run up first level, 9 more Jump Squats
  • 4 Lunges (2-ct), Run up second level, 9 more Lunges
  • 4 Burpees, Run up to wall at Coliseum, 9 more Burpees.

MOSEY to AO

MARY:
No time
COUNT-OFF & NAME-O-RAMA
15 strong.  Welcome FNG Iron Mike, real name Chris, an 11-year old mentee of Tank’s.  He wants to play middle linebacker in football, so we named him Iron Mike, with his approval.  Iron Mike and After Party not tagged.
CIRCLE OF TRUST/BOM:

I recently read the Language of God by Francis Collins, a physician and scientist who spearheaded the Human Genome Project.  He is currently the director of the National Institutes of Health.  The book discusses his struggles as a scientist to accept God, given his rigorous training in the Scientific Method, and his reluctance, at least early on in his life, to be able to rationalize a spiritual Father without being able to identify any actual evidence that He exists.  I’ll touch on some of the revelations and evidence that he lays out that builds his case for the existence of God in another Word, but I wanted to highlight one portion of the book today, because it seems timely.  Dr. Collins volunteered to go on a mission trip to a hospital in a small, impoverished village in Nigeria one summer, and in the book he admits that at the time he had some illusions of being sort of a Savior figure for the people there.  Here he was, a highly educated physician from America, coming to save the day for these poor villagers. But those illusions were quickly dashed.  He became frustrated that most of the illnesses he was called to treat were highly preventable with just some simple sanitary and medical standards.  The shortcomings of the facility where he worked were appalling… there weren’t enough hospital beds, X-ray and other basic hospital resources were lacking, etc.  Frustrated, disillusioned, and overwhelmed, Dr. Collins was losing faith that his efforts could ever make a difference.  And then a young farmer came in with an illness that at first appeared to be tuberculosis, but further testing revealed that he had fluid build-up in the pericardial sac around his heart.  The only cure was to draw out that fluid with a syringe.  In a modern hospital, this would be easily done by a computer guiding the needle.  But here in this hospital, Dr. Collins was forced to do it manually.  The man would die otherwise.  But it was terribly risky. Dr. Collins put the syringe into the man’s sternum, and was able to draw off the liquid without piercing the heart.  The farmer recovered, however, his long-term prognosis was still poor.  A few days later, he came across the farmer again, who said, “I get the sense you are wondering why you came here.”  Dr. Collins was shocked that the farmer had seen so clearly how he was feeling.  “You came here for one reason,” the farmer continued. “You came here for me.”  This was an epiphany for Dr. Collins.  He wasn’t there to be the great white doctor, saving an entire village.  He was there for that man.   As he puts it in his book, “We are each called to reach out to others.  On rare occasions, that can happen on a grandiose scale.  But most of the time, it happens with simple acts of kindness of one person to another.  Those are the events that really matter.”

As Steam said recently in a Word, You are exactly where you are supposed to be.

As another brother who is acting as friend and counselor to some people close to him recently said to me, “I’m exactly where I need to be”.

Maybe those simple acts of kindness will be so much more meaningful to others than you think.  Maybe your belonging to F3 is part of it.  Maybe that meal you deliver to Waxjob’s family will mean more to them than you can imagine.  Maybe the blood you donate on Friday will save someone’s life.  Maybe the Word you deliver at your Q will inspire someone to reach out to someone in need. Look for those opportunities, and then grasp them, even if they seem trivial.
MOLESKIN:
Prayers for F6 and his cousin, who is expected to deliver on Wednesday (update that the delivery was successful, and Baby Jasmine and mother are doing well). Prayers for Jetlag and his family.
ANNOUNCEMENTS:
Blood Drive Friday at Asylum, Hardship hill this Saturday!!

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