F3 Knoxville

Tag: Rainbow

Practicing Mental Toughness

THE SCENE:
Low 20s C.  We were tough enough to handle the humidity.
F3 WELCOME & DISCLAIMER
Mosey to the flag & Good Mornings
WARM-O-RAMA:

  • 20 SSH
  • 20 Rockettes
  • 20 Squats
  • 20 Plank Jacks
  • 10 + 10 Super Baby Arm Circles
  • 5 Cherry Pickers

3/4 lap with some High Knees, Butt Kickers, Skips ending at the playground

THA-THANG:

30:4:30’s (5 here, 25 there; then back for 10, 20; etc…  For a total of 30 each time.)

  • Exercise 1 – Swtichfoot/Toe Tap 4ct @ playground kerb.
  • Bernie up the slope to the lil path.
  • Bear crawl to splash pad
  • Exercise 2 – Flutters 4-ct @Splash pad
  • Mosey out the back of the pad, round and back down.
  • Hold plank for the 6.

Mosey back to flag.  Rainbow gave us a 10 count while we paired up.

  • 10 Hand Release Merkins – high 5 buddy
  • 20 Big Boys – high 5 buddy
  • 30 Dolly Partners – Hello Dolly tapping feet with Buddy
  • 20 Squats
  • 10 Dips
  • 1 lap (sprint up the hill to flag for extra credit)
  • Rinse and Repeat.

We managed four laps before we decided to hit Mary a little early.
MARY:

  • 20 Freddie Mercury
  • 20 LBC Chasers
  • 20 Superman
  • Bunny lead us in some Captain Thor’s up to 6
  • 10 BBQ squats (Low and Slow)
  • 20 Plank Jacks
  • 40 SSH to take us to the hour

COUNT-OFF & NAME-O-RAMA
Seven strong today.
CIRCLE OF TRUST/BOM:
I saw a video on Social Media featuring Nick Saban talking about Mental Toughness.  He defined Mental Toughness as “What does it take to break you?”  Are you frustrated, what does it take to make you give in? Is it too hot.  Do you have a little knock?  Does that break you?  Does it make you lose focus?

The video made me think about other areas of my life.  What is it that the kids can do to break you?  (“Just get in the CAR!”)  What does it take to make you give in on being a Dad for a minute/hour/rest of the day?  Make you check out mentally? What makes you frustrated at work, makes you lose focus and take it out on someone else?

I don’t have any quick fixes – no medicine that can give you more Mental Toughness.  It’s all about self-discipline.  That thing that makes you come out early and do first F.  I think that F3 can help you to exercise your mental toughness muscle so that when the time comes you have the discipline to do what you need to do, when you’re supposed to do it, the way it’s supposed to get done.

MOLESKIN:

ANNOUNCEMENTS:

Wading through the Fog

THE SCENE: Foggy but otherwise pretty pleasant weather at the Asylum this morning
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
15 mountain climbers, 15 plank jacks, 15 SSH, 15 imperial walker, 10 burpees, 10 count windmill, and 15 Moroccan night club
THA-THANG:

Mosey to Greenway path south of launch

At first light, do 10 squats. Bear crawl to next light and do 10 merkins. Run past one light to the next light, repeat exercises until the path intersection. Turn and repeat with lunge walk and diamond merkins.

Mosey to cardiac hill. 10, 8-count body builders and then a strong effort up to the top.

Mosey to farthest corner of parking lot south of the launch for 2ish rounds. 10 Carolina Dry Docks (demonstration on proper form given) at parking lot, 10 box jumps/step ups at playground, 10 supine pull-ups at benches, and 10 squats at launch.

Recover to launch for a little Mary to finish up.

COUNT-OFF & NAME-O-RAMA
CIRCLE OF TRUST/BOM:
Be patient and a good example for your kids (and any younger than you for that matter).  I know I struggle on a regular basis with keeping my cool when trying to get the kids to listen and do as they are told.  I wanted to simply remind everyone this morning how much children model our behavior.  They will very likely lash out if that is what we do every time we get a little impatient and frustrated.  Take a step back, breath, and collect your thoughts before you respond.
MOLESKIN:
I really appreciate the opportunity to lead the PAX this morning for my first F3 Knoxville Q.  Thanks for sticking with me through the workout.  I look forward to my next Q.
ANNOUNCEMENTS:
Prayers requested for Dogbite.

Monday’s Rock

THE SCENE: The gloom was in full effect – not too cold, not too hot, just right.
F3 WELCOME & DISCLAIMER

  • Welcome to F3: Fitness, Fellowship, & Faith. My name is Steam and I’ll be your Q this morning
  • I am not a professional – you are here on your own volition – which means 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 – do it.
  • That being said: you’re not here for you, you’re here for them. Push yourself and those around you. 


WARM-O-RAMA:

SSH: 12×4 (in cadence)

Cherry-Picker: 8×4 (in cadence)

Squat: 12×4 (in cadence)

Merkin: 12×4 (in cadence)

SSH: 12×4 (in cadence)

THA-THANG:
Mosey to rock pile at the top of the OG Asylum and execute good PT

  • Every stop sign passed = 15×4 squats
    • Q chose 1 PAX member to lead each time
  • Every parking lot passed = 10 1-count merkins
    • Q chose 1 PAX member to lead each time
  • Mosey from AO to Rock Pile at OG Asylum
  • Rock Pile
    • battle buddies
    • 3 Rounds
      • R1
        • BB1: 25 chest presses & hold above head until relieved
        • BB2: sprint down to tree on right (.25/mile) & execute 5 squats –> sprint back and recover BB1
        • After both BBs complete 50 chest presses each = hold plank @ rock pile
      • Between R1 & R2: 20 SSHs led by called upon PAX member by Q
      • R2
        • BB1: 20 curls & hold in bent over row position until relieved
        • BB2: sprint down to tree on right (.25/mile) & execute 4 merkins –> sprint back and recover BB1
        • After both BBs complete 50 curls each = hold plank @ rock pile
    • Drop rocks –> 2 lines mosey
    • Peel = 2 men out front peel around and to the back of the PAX and call out for the next men to peel when they get back in formation (think reverse American Indian Run)
  • Pause at rock overlooking the new fields/river/mountains
    • Covered by fog/gloom
    • Q said mini-BOM: You can’t see it now but there are beautiful mountains in view and the river and the park when it is clear. But the gloom is preventing you to see this right now. Take this metaphor into your life. Do you trust Him that they’ll still be there when the gloom clears in your life? Even though you can’t physically see it right now, it’s there, more importantly, HE is there, do you trust that this week?
  • Mosey down to curved path leading into the parking lot across from AO
    • 7 light poles
    • With your battle buddy, alternate between BBS (battle buddy situps) & flutter kicks every light pole
    • On flutter kick poles –> Q appointed a member of PAX to lead the cadence
    • 10 BBSs/pole & 20 flutter kicks/pole
  • Back Home @ the AO
    • Motto cadence call led by QIC
  • 12 Man-Makers (8-count Merkins)

MARY:
Heavy breathing
COUNT-OFF & NAME-O-RAMA
43 HIM came out and crushed the Monday gloom (2 FNGs included)
CIRCLE OF TRUST/BOM:
1) Know that you are fully equipped and capable of whatever mission the Lord tasks you with this week. Know your mission and that where he sends you this week, there you’ll be.

2) Don’t be afraid to Wagon-Wheel this week. I’m not good at it. My pride gets in the way. A key component of wagon-wheeling is dying to yourself and your own ambitions or work so that you can go back and bring those falling behind out of the gloom. Don’ the afraid to wagon-wheel this week – to be that voice of encouragement that circles back around to speak life into those that may have/are falling behind or that you’ve noticed need to be encouraged. When people see the F3 logo – that means something. The commitment to pursuing the Lord as HIM, as well as to each other is vital to the nature of F3.
MOLESKIN:
G-6 gave me encouragement this morning before things got kicked off – I always get nervous about my BOM because I don’t want to word vomit or get in my own way of sharing what God’s put on my heart/letting my words be far and His words be here & clear. G-6 gave me encouragement that went something like: God will put on your heart what he wants you to say/communicate when the time comes. That is important. And meant a lot. Because that means that we don’t have to worry or stress about saying the right thing or focus on how we sound – God’s got it already taken care of and He will put on our hearts what he wants us to say. A prayer I’ve been working on (and off unfortunately) for some time has gone something like this and when I remember to say it – man it hits home.

Lord, give me eyes to see like you, ears to hear your truth, lips to speak life, hands and feet to go and serve where you call me, and a heart to love like you.

Kinda just puts it in perspective of how much we need God to come into our everyday being and let the Holy Spirit allow us to be purpose-driven High Impact Men in everything we say and do.

ANNOUNCEMENTS:
Prayer Request from G-6: Lunch $’s (Jay Cobble) father died last night – keep their family in your prayers please.

Enjoy Yourself – It’s later than you think

THE SCENE: Cool, Calm, 16C.  Very nice.
F3 WELCOME & DISCLAIMER
“I am not a professional”.
WARM-O-RAMA:

  • 20 SSH – IC
  • 20 Rockette – IC
  • 10 Cherry Picker – IC
  • 17 Squats – IC
  • Bear Crawl L+R
  • 10+10 Super Baby Arm Circles – IC

Mosey to bottom of new parking lot.

THA-THANG:
Starting at the new restrooms, Route 66 up the hill (add a rep at each light pole till you get to 11).  At 11 mosey to top of hill, then back, past AO to start next lap.  Aim for 6 laps.  The exercises for each lap are

  • Merkin
  • Big Boys
  • Squat
  • CDD
  • Iron Mike (Each Leg)
  • Flutter

Mosey to AO.

MARY:
10 Sliders 4ct IC, 10 side-to-side Sliders IC waiting for 6 to return from the course.

Sign off with some Boat-Canoe, with a few Capsize incidents thrown in.

COUNT-OFF & NAME-O-RAMA
23 PAX faced up to the 666 challenge and came out stronger.

CIRCLE OF TRUST/BOM:
Abacus gave a Q at the Equalizer a few weeks ago talking about work life balance and family and it really spoke to me.  It made me think of a song:

Enjoy yourself it’s later than you think
Enjoy yourself while you’re still in the pink
The years go by quicker than a wink
Enjoy yourself
Enjoy yourself it’s later than you think

In my 20’s when I heard this song, I thought it meant have a great time – got out to clubs, restaurants, gigs – enjoy yourself externally.  Now I think it also means enjoy your body – internalize it.  Someone once said “Your body is the greatest tool you’ll ever own”, I’m starting to understand that.  In the 6 months I’ve been coming to F3 I’ve found it’s a great way both to enjoy myself but also support enjoyment at other times.  I can play harder with my kids – go on longer hikes & bike rides and do more of that boy stuff with them than I could before.

My wish for you all is that you take the words of the song to heart and Enjoy Yourselves.  Use F3 because running around with sweaty men is enjoyable and also because in making the commitment to being fit/healthy you’ll be able to get the most out of your body and get the most out of all of your life.

It’s later than you think.

MOLESKIN:
I think everyone completed the squat lap today, so fill in your 100 squats on the Monthly challenge.

ANNOUNCEMENTS:
TTTP is tomorrow.  See the GroupMe for deets.

Simple but Brutal

THE SCENE:  Cloudy, Breezy, around 72 degrees
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Start with 30 SSH on 4ct

Jog from curb to other end of lot…Michael Phelps with some of this and that jog back

Perform 10 Windmill in cadence jog back to other end of lot perform 10x Rockette jog back

Finish warm-o-rama with 10x Cherry Pickers
THA-THANG:
Had 2 different sets of Exercises

Set 1 Legs/Abs

20 Squat, 20 lunge, 20 BB’s, 20 flutters

Set 2 Chest/Back/Shoulders

20 merkin, 20 CDD’s, 20 Superman, 20 overhead clap

 

Ran a circuit loop with 5 stops from AO around up dragons tail and back.  Perform Set 1 at all 5 stops then loop back and perform Set 2 at all 5 stops.  Goal of getting in 100 reps of each exercise.  Mission Accomplished.

MARY:
Insert information about any additional post-THANG work (if applicable).
COUNT-OFF & NAME-O-RAMA
9 PAX  Hands, Jail Bait, Pac Man, Waffle House, Husker, Crab-legs, Waffle- House, Kentucky, Full House
CIRCLE OF TRUST/BOM:
We talk all the time about getting better.  We get better physically and we push ourselves on the first “F”.  I wanted to challenge all of us to focus on a few more “F’s” this week…

Fellowship: Contact a brother you haven’t seen.  Reach out.  Be a friend.  Pursue.  Friendships aren’t easy.  We have to work at them.  Do that this week.

Faith: Prayer is something so simple, but we lose focus often.  Challenge to have meaningful prayer in the morning, in the middle part of your day, and in the evening.  Do that this week.

Added F is Friendship:  Focus on our spouses and the friendship we have with them.  Pursue them.  Court them.  Send them flowers.  Do that this week.

Added and last F is Fatherhood:  Be engaged with your kids.  Put the phone down when you’re at home.  No social media.  No fantasy football.  Say “yes” and don’t be so quick to find a reason for a “no”.  Do that this week.

 

MOLESKIN:
Shout out prayers to Hands son Grant as he heads to Austria for a semester abroad.
ANNOUNCEMENTS: