F3 Knoxville

Tag: Rainbow

Do you remember that time we did Picketts and Everest the same day?

THE SCENE: Perfect July Morning ! Temp was about 74. Had rain over the weekend. Dew on the grass, did not see or smell any skunks.
F3 WELCOME & DISCLAIMER

Reminded everyone that I was worse than any professional. Monitor and modify..etc. Covid disclaimer – do not spit on each other!

WARM-O-RAMA:
SSH, Cherry Picker, Butter Fly ( Included Coach Dunn’s advice) , Shoulder Stretch, Arm Circles, 50 % pace lap around parking lot.
THA-THANG:
Mosey down to playground

  • set of 11s – Box Jams and Decline Merkins

Mosey to Picketts Hill

  • Set of 7s – Run 1/2 way up Picketts and do Burpee with Carolina Dry Dock on bottom.
  • 10 Count Recovery after 7 set complete.
  • Run up Picketts Hill

On Top of Picketts Hill – 10 count set of Squats followed by Mosey to bottom of Everest.

At Bottom of Everest

  • 10 Merkins, 10 4 Count Flutter Kicks, then run to stump that is approximately 1/3 up Everest. Repeat this 3 exercise set 5 times.
  • Run to top of Everest and then 10 count recovery. Followed by mosey to AO.

At AO

5 minutes game of Duck Duck Goose with Pax doing core exercises while the “Ducker” goes around the circle to finish.

COUNT-OFF & NAME-O-RAMA
16 Pax got better today.

 

CIRCLE OF TRUST/BOM:

Shared today the contrast of the story of  Job vs the book of Proverbs. Proverbs gives us practical wisdom and advice for living our life. The story of Job is a story of a good life gone bad as God gives Job the many challenges he has to face. You could argue that these two parts of the Bible are so different that you would wonder if they are in the same book! So much of our lives we have been fortunate to have lived in a Proverbs world. However all of us will from time to time find ourselves in a Job world through challenges in our personal, professional, spiritual or physical ( health ) life. In the current world – pandemic, economic, political , racism etc.. it seems like we ( our country/ community, world) have all been going through a Job phase. As leaders we need to keep that focus like Job. There is another side and it is up to HIMS like us to help and be strong for our community and Pax.

After the Proverbs / Job word I shared that I had found an old book about change that I had lost. The book “Who moved my cheese” was a successful book 20 years ago about change in the workplace and how to adapt. The book is a 10 minute read and I recommend it in our quickly changing world – here is a summary I found online:

Who Moved My Cheese Summary

Have a great week everyone

ANNOUNCEMENTS:
Code Brown reminded that there were still a couple of Qs left for the week.

Short Circuit

THE SCENE: Thick and Humid 71 degrees at circle up
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
As always 25 SSH on 4CT then 10 Windmills on 4ct, baseline jog down 10 tempo merkin, jog back 10 tempo squat, jog back baby arm circle forward x8, finish up with jog back down baby arm circle reverse x8
THA-THANG:
Mosey to middle parking lot perform 5 rounds of

Round 1- Fake Burpees x10 run down and back

Round 2- Fake Burpeesx10, Merkin x25  run down and back

Round 3- Fake Burpee x10, Merkin x25, Lunge x50 run down and back

Round 4- Fake Burpee x10, Merkin x25, Lunge x50, Big Boys x100 run down and back

Round 5- Fake Burpee x10, Merkin x25, Lunge x50, Big Boys x100, Squats x150 run down and back

Mosey to pavilion

3 rounds of 20 table row/20 dips

Mosey to the bottom of little everest- Bernie up/5 monkey humpers at top

Back to AO

 

 

 

MARY:
Finished out with 25 Freddy Mercury on 4ct and LBC AMRAP for final minute…
COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
Matthew 22:37

You must love the Lord your God with all your heart, soul, and all your mind.  This is the first and greatest commandment.  A second is equally important: Love your neighbor as yourself.

Don’t over complicate what we are here to do.  Christ lays it out for us in Matthew.  In all that is going on and all the craziness Christ asks us just to love.  Love our neighbor as ourselves.  This simple task will go so much further than we ever thought it would to initiating change.

 

How to Kraken a CMU

THE SCENE: Muggy with a capital “M”
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH (4 ct IC) x 25; BAC (4ct IC -forward and reverse) x 10; OH Claps (4 ct IC) x 10; This and that; Tempo squats (IC) x 15.
THA-THANG:
This morning, we battle the Kraken with CMUs.  So, grab your CMU and make your way to one of 8 stations.  Complete the exercise at the station and then do a lap around the AO parking lot, past your last station to the next.  Each station’s exercise has a high rep or low rep choice.  You are free to pick either option.  You must carry your CMU on your lap around, alternating carry as follows:

Westbound:  Overhead carry (Cusak carry);

Southbound: Farmer carry, right hand

East bound: Tray carry out front;

Northbound: Farmer carry, left hand.

The stations are as follows (incl. rep choices):

  • Overhead press (25/40);
  • Froggy Crunches, 4 ct (15/25);
  • Curls (25/40);
  • Kettle Bell swings (25/40);
  • CMU Merkins (25/40);
  • Flutter Kicks w/ CMU held up (25/40);
  • Blockies (10/20); and
  • Goblet Squats (20/30).

I think we had enough time for everybody to complete one circuit. Very little mumblechatter today.  I’m guessing this was because the Pax was disappointed in how easy it was.  I’ll ramp it up next time.
MARY:
25s of Reverse Lunges and BBS, running Baby Everest in between.  Cut it short to gather at the top and watch a beautiful sunrise for a moment.
COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
On this day in 1954, Elvis made his debut on local Memphis radio with “That’s Alright Mama.”  It is a reminder to me that big things start small.  We don’t need to focus on some great challenge or goal all at once.  God gives the ability do great things by simply taking that small first step.  ” I say to you, if you have faith the size of a mustard seed, you will say to this mountain, ‘Move from here to there,’ and it will move. Nothing will be impossible for you.” (Matthew 17:20).  The smallest seeds planted with faith still produce huge trees.  Let’s keep striving, regardless of how small our efforts seem.  They will bear fruit.
MOLESKIN:
Prayers offered today for Snag’s father and continued healing and recovery.  Prayers offered also to Snitch’s 2.0, Ava for a quick recovery from her accident, so that she won’t have any complications, and praises that it wasn’t more serious.  Also, we enjoyed quite the sunrise this morning with a beautiful rainbow.
ANNOUNCEMENTS:
Don’t forget “Off the Chain” CSAUP at the Dog Pound on the 18th.  Sign up!

244th Edition of Patriot Games – F3 Style

THE SCENE: Pre-Ruck with the Flag at 0615 to finish scouting out F3 route – arrived back at the AO at 6:50 to Cheatsheet and Mermaid ready to rock

F3 WELCOME & DISCLAIMER

  • WELCOME to F3: Fitness – Fellowship – Faith
  • My name is Steam and I am HONORED to be your Q this morning, on America’s 244th birthday
  • A couple things before we begin
    • Any FNGs?
    • I’m not a professional
    • You’re here on your own volition – meaning you’re here on purpose. And I firmly believe that.
    • 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 it, but push yourselves and the men around you – they deserve it and so do you.
  • Like I said earlier – you are here on purpose. It is no accident you showed up this morning – just like 244 years ago the greatest nation was founded on purpose, with things like this in mind.


WARM-O-RAMA:

 

  • SSH: 61 x 1
  • Mountain Climber: 61 x 1
  • Flutter Kick: 61 x 1
  • Squat: 61 x 1

= 244 (Happy Birthday 🇺🇸)

  • Merkin position —> all PAX sing “Happy Birthday” while holding the Merkin plank

THA-THANG:

***The Standard for the Q*** = The Shovel Flag will stay at the front of the PAX for the duration of the Q. The QIC does not go past it and neither does anyone else. This will be our rallying point for the entire Q. Flags out front.

(Mosey over to Pickett’s Charge)

  1. Pickett’s Charge
  • Pushups have been crucial to our country since day 1
  • The founding fathers coined the phrase “Merkin” for pushups before they signed the Declaration of Independence. Once again, I’m not a professional so don’t hold me to that
  • So we will honor them this morning by doing 10 Merkins on a 4 count together in cadence – taking the small hill – executing 10 more Merkins on a 4 count in cadence together and rinse and repeat until we hit the top, AYE?
  • Execute 10×4 Merkins and take the hill
  • PAX executes evolution on Pickett’s Charge – the Flag being passed to a new HIM after each iteration of merkins

 

(Mosey to light post path across from Veterans Memorial)

 

2. Light-Post Path Across from Memorial

  • “Bringing the Hammer Down”
  • Every other light = 13 x 4 American Hammers
  • Finish at the street/crosswalk

 

(Mosey to Everest)

 

3. Everest

  • Q sends Cheatsheet 1/4th up (big stump where a tree used to be) with the flag – with instructions to wave it and give the command to charge up the hill balls to the wall after SSHs are completed by all PAX
  • Line up facing Everest
  • Buy-In = 50 SSHs (1 count)
  • TAKE THE HILL

(Wagon wheel with the flag to get the 6 up)

  • At the top – Steam asks for a 50 count – yes you heard right – a 50 count
  • Q asks men to focus on their breathing and think about their time “in country” from the day they were born

(Mosey carefully back down Everest to the other side of the walking path and with the flag out front execute 10 x 4 merkins

(Mosey down the street across from Veterans Memorial)

  • Out of respect, when we get to the top, we will stay in silence until we step off to mosey back to the AO. I will instruct us in a few things, we’ll take a moment, and head back. Sound good?
  • American Indian walk up the veterans memorial hill – flag stays up front
  • all the way to the top where the flags are
  • At the Top
    • 10 Merkins in silence
    • When you’re done — recover, and focus on your breathing
  • Here’s what’s about to go down:
    • We’re going to take a moment of silence together – I’ll say a prayer over us (below in BOM section) take a moment and look at these white stones, at the flag and just breathe. 

(Mosey back across the street)

Final push to the AO –> 100%

Post-Thang:

  • Go out the same way we came back in
    • SSH: 244 x 4
  • CheatSheet leads in 100 SSHs
  • 25 merkins on a 4 count

COUNT-OFF & NAME-O-RAMA

18 PAX

CIRCLE OF TRUST/BOM:

 

  • “We hold these truths to be self-evident, that all men are created equal, that they are endowed by their Creator with certain unalienable rights, that among these are Life, Liberty, and the Pursuit of Happiness……….And for the support of this Declaration, with a firm Reliance on the Protection of divine Providence, we mutually pledge to each other our Lives, our Fortunes, and our sacred Honor.”
    • Declaration of Independence

 

  • Recited from the “Pray for America Bible” at the top of the Veteran’s Cemetery (See here on Amazon)
    • From the D-Day radio broadcast, June 6, 1944: “My fellow Americans: Last night, when I spoke with you about the fall of Rome, I knew at that moment that troops of the United States and our allies were crossing the Channel in another and greater operation. It has come to pass with success thus far. And so, in this poignant hour, I ask you to join with me in prayer:
      • Almighty God: Our sons, pride of our Nation, this day have set upon a mighty endeavor, a struggle to preserve our Republic, our religion, and our civilization, and to set free a suffering humanity. Lead them straight and true; give strength to their arms, stoutness to their hearts, steadfastness in their faith. They will need Thy blessings. And for us at home – fathers, mothers, children, wives, sisters, and brothers of brave men overseas – whose thoughts and prayers are ever with them – help us, Almighty God, to rededicate ourselves in renewed faith in Thee in this hour of great sacrifice. Many people have urged that I call the Nation into a single day of special prayer. But because the road is long and the desire is great, I ask that our people devote themselves in a continuance of prayer. As we rise to each new day, and again when each day is spent, let words of prayer be on our lips, invoking Thy help to our efforts……And, O Lord, give us Faith. Give us Faith in Thee; Faith in our sons; Faith in each other; Faith in our united crusade……With Thy blessing, we shall prevail over the unholy forces of our enemy. Help us to conquer the apostles of greed and racial arrogances. Leas us to the saving of our country, and with our sister Nations into a world unity that will spell a sure peace. And a peace that will let all of men live in freedom, reaping the just rewards of their honest toil. Thy will be done, Almighty God. Amen.”

 

  • 1 Corinthians 16:13-14: “Be on your guard; stand firm in the faith; be courageous; be strong. (14) Act like men.”

 

  • The Declaration of Independence cannot exist without the Bible. Neither can this country. It’s what it was founded on. However, the Bible transcends time and exists so that things like our great Nation, the Founding Father’s guidance, and the Declaration of Independence could come about.

 

  • This is the most unique and greatest nation in the world. And it was founded by High Impact Men. 244 years later – the United States (and the world) needs High Impact Men just as much as it did in 1776. More than ever. The High Impact Men that founded the United States of America believed in what they stood up for – that truly, by the hand of Almighty God – all men are created equal and there are certain unalienable rights. They stood for something. They were men of initiation and courage. 244 years later – we need those same men more than ever. We need fathers, sons, bosses, brothers – we need men of impact to stand up and follow the 1 Corinthians 16:13 model to the fullest. And it starts with you. Praise be to God we exist in the greatest country in the world – where we can openly say the name of Jesus and do things like F3.

 

  • The necessity for Iron Sharpening in 1776 still exists in 2020.

 

  • Just as the founding fathers understood their necessity for a savior and for freedom – we too, need to recognize this same need, 244 years later.

 

The Makers of Man aka Man Makers

THE SCENE: The air is THICK, but promising.

F3 WELCOME & DISCLAIMER

  • Welcome to F3: Fitness/Fellowship/Faith
  • My name is Steam and I’m honored to be your Q this morning
  • Couple of 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 any of the exercises we do this morning – feel free to do it!
    • But along with that – I’m going to encourage you to push yourselves and push the men around you – you deserve it and so do they.
    • You’re here on purpose this morning. You’re here on purpose.


WARM-O-RAMA:

 

  • SSH: 10 x 4 IC
  • Rockette: 10 x 4 IC 

  • Imperial Walker: 10 x 4 IC 

  • Windmill: 10 x 4 IC
  • Tempo Squat: 10 x 4 IC

THA-THANG:

 

(mosey up to the new walkway)

  • Battle Buddy Up
  1. Dora
    • BB1: Heels to Heaven (4 count ex)
  • BB2: Run to the other parking lot – execute 8 count merkin and run back
  • Each battle buddy will make the run down twice
  • Recover here when you’re done – holding the Al Gore

 

2. The Gauntlet

    • Run to the other parking lot
    • every table = 10 – 8 count body builders together in cadence

(so…..many……Man-Makers…..SO many man-makers. WHY ARE THERE SO MANY TABLES UP THERE?!)

(mosey around to the left American Indian style)

(mosey to the parking lot outside the playground)

3. Quarter Pounder

    • Tops of the parking lot = 25 SSHs on a 1 count
    • Middle of the sides of the parking lot = 25 merkins on a 1 count (down/up)
  • potential for a double quarter pounder

MARY:

  • 25 flutter kicks
  • 25 heels to heaven

10 x 4 SSHs

Worked on breathing/light stretching

COUNT-OFF & NAME-O-RAMA

13 PAX – No FNGs

CIRCLE OF TRUST/BOM:

As I was reading Romans 8:26 I realized how much I constantly and consistently need the Holy Spirit to intercede for me because of groanings too deep for words. My anxiousness for everything going on in the world, my anguish and anger for everything going on in the world. He knows what we need when we don’t have the words.

Then I thought about “running the race.” When you think of running a race, you typically know the end goal or distance. Think about F3 – you know you’re pushing hard until 6:15am or 8am. But when you think of running a spiritual race, THE race – we know how the story ends but not necessarily how long we have to run. We just are told to run – with endurance.

And I thought “What a greater time to run our race as HIM, when we do have a great cloud of witnesses looking to us (Christians, male leadership, etc).

The encouragement is this: Even when we have groanings too deep for words – we’re still called to run the race the most high King has set before us – and to run with endurance. As HIM – you have opportunities to do this everyday in your marriage, relationships, work, spheres of influence.

So give your groanings to the Holy Spirit and allow Him to intercede for you.

And Run. Your. Race.

MOLESKIN:

Romans 8:26 — Likewise the Spirit helps us in our weakness. For we do not know what to pray for as we ought, but the Spirit himself intercedes for us with groanings too deep for words. 

Hebrews 12:1-2 — Therefore, since we are surrounded by so great a cloud of witnesses, let us also lay aside every weight, and which clings so closely, and let us run with endurance the race that is set before us, looking to Jesus, the founder and perfecter of our faith, who for the joy that was set before him endured the cross, despising the shame, and seated at the right hand of the throne of God.