F3 Knoxville

Tag: Red Card

4/5 Ain’t Bad

AO: Asylum PM

5:45pm — 6:30pm

Meeting at the morning AO parking lot

[ The Scene ]

  • Probably cold(ish)
  • Probably dark(ish)

[ Welcome/Disclaimer ]

(1) Welcome to F3: Fitness, Fellowship, Faith

(2) My name is Steam and I’ll be your Q this evening

(3) A few things before we begin:

  • Contrary to popular belief, I’m not a professional
  • You are here on your own volition
  • 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.

(4) FNGs?

Coat Collection: “We will take any and all coats to be donated and count them before the Warm-o-Rama

– Less than 5 coats = 100 man-makers (8-count body builder) throughout the Q

– More than 10 coats = no burpees or man-makers throughout the Q”

We had 4 coats.

[ Warm o Rama ]

  • Windmill: 10×4 IC
  • Imperial Walker: 10×4 IC
  • Baby Arm Circles: 10×4 F + 10×4 B
  • Rockette: 10×4 IC
  • SSH: 50 (1-count)

[ The Thang ]

(Mosey to the parking lot leading down into the pavilion)

(1) 4 Corners, 3 POCs

  • 4 rounds of PT and focus on 1 corner at a time
  • We’ll do an exercise at one of the corners (POC 1), run to the Pavilion and do an exercise (POC 2), then run to the playground and do an exercise (POC 3), and then come back to this parking lot to rinse and repeat with the other 3 corners
  • Corner 1 (POC 1)
    • 10 man-makers OR 10×4 Mountain climbers
    • Mosey to POC 2
      • 10 burpees OR 10×4 dips
    • Mosey to POC 3
      • 10 man-makers OR 10 box jumps
    • Mosey back to AO lot
  • Corner 2 (POC 1)
    • 10 man-makers OR 10×4 squats
    • Mosey to POC 2
      • 10 burpees OR 10×4 incline merkins
    • Mosey to POC 3
      • 10 man-makers OR 10×4 flutter kicks
    • Mosey back to AO lot

Buyout Option — Q entertained the buyout option for PAX to sprint up Baby Cardiac, do one slow merkin, run back down to POC 1-3 and do 20×4 squats, instead of of more man-makers/burpees. We chose the buyout option.

(Mosey to the light path entrance below the AO parking lot)

(2) Route 66

  • Each light is going to be 5 reps of an exercise (all on a 1-count)
  • Once you finish all 3 sets of lights, go to the next light and pick one exercise from each set of lights you just did and execute 25 reps of each X. We consolidated the below into all 3 Xs at one light, for 3 lights, and at the top light, choosing 1 X from the 3 at each light, to do together. 
  • 1st 3 lights — Upper
    • Wide merkins (1)
    • Carolina Dry Docks (2)
    • Dive Bombers (3)
  • 2nd 3 lights — Lower
    • Sumo squat (4)
    • Bobby Hurleys (5)
    • Iron Mikes (6)
  • 3rd 3 lights — Core
    • BBS (7)
    • Toe Touches (8)
    • Up & Outs (9)

[ Mary ]

ATMs (15×4 shoulder taps, 10×4 slow merkins, 10 quick merkins OYO.)

[ COT ]

  • # off
  • Name o Rama
  • FNGs
  • BOM

“When you don’t know how to identify a win, you will start mislabeling victories.” — Jerry Flowers

9 Ways You Can Identify Wins for the Rest of 2021

1 — Focus on the process, not the results

2 — Develop an aptitude (natural ability to do something) for gratitude

3 — Ask for feedback

4 — Mentally buy-in to the idea of incremental growth.

5 — Evaluation by documentation

    • sticky notes, journaling, documenting your incremental growth

6 — Don’t focus on just 1, but the many

    • A lot of people want to experience this really huge, identifiable, sexy win, when in reality, it’s about the hundreds of small wins along the way that aren’t as huge or public or sexy

7 — Encourage someone

8 — Use the “Share My Location” and “Find My iPhone” setting on your phone in real life

9 — Initiate the Matthew 7:7 model

    • ““Ask, and it will be given to you; seek, and you will find; knock, and it will be opened to you.”
    • ‭‭Matthew‬ ‭7:7‬ ‭ESV‬‬ — https://bible.com/bible/59/mat.7.7.ESV

Mini Seabiscuit at Asylum

THE SCENE: Mostly sunny ,slight breeze, low 80’s
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH 33 IC

Cherry Pickers 20 IC

Michael Phelps  OYO

Baby Arm Circles – Up 10 IC

Baby Arm Circles – Down 10 IC

Merkins – 10 OYO

THA-THANG:

Partner Up, Grab your CMU

Mosey to south stop sign at “Y

Do 33 CMU curls

Mosey to Lower Gravel Loop

Each Team of 2 selects 1 or 2 exercises from following list:

SSH

Iron Mike

Merkins

CMU Overhead Press

CMU Curl

CMU Row

Squat

Jump Squat

BBS

4 ct American Hammers

Hello Dolly

Grady Corn

Bobby Hurley

Squat Jack

The Combined count of reps between the one or two exercise must add up to 33

For example, each person on the team does 33 reps. of chosen 1 exercise, or they each do 16 of one and 17 of another. Or 30 of one and 3 of another, etc. Must add up to 33

Do set of exercise, then run as follows:

1 lap, exercise, 2 laps, exercise, 3 Laps, exercise, 4 laps, exercise, 3 laps, exercise, 2 laps, exercise, 2 laps (goal is to complete 18 laps)

Mosey Back to stop sign at “Y”, do whatever set of 33 exercises you were doing at seabiscuit

Mosy Back to AO

MARY:
Insert information about any additional post-THANG work (if applicable).
COUNT-OFF & NAME-O-RAMA
19 HIMs total
CIRCLE OF TRUST/BOM:

Life is tough and full of unexpected challenges. We can be better prepared to face life’s challenges if we take control (the best we can) and make a plan. Of course, situations change and we may not follow our plan, but we are certainly better prepared when we do have a plan. Tonight my plan seemed simple (I had planned 18 laps plus mosey distance for everyone at a reasonable pace) to end up at 3.3 miles. I chose 33 because my late son Grady’s (F3 Quikrete) 33rd birthday was 10/17. We didn’t quite hit 3.3 miles but we got close. Situations usually never go as planned, but plans are invaluable.

MOLESKIN:
Insert any personal comments, notes, devotion content, etc.
ANNOUNCEMENTS:
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.

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.

Heat Wave

THE SCENE: Sunny, HOTt, humid… typical E TN summer day.
F3 WELCOME & DISCLAIMER

Check
WARM-O-RAMA:

-Motivators (5 count, descending)

– 10 Plank  Jacks (4-ct, IC)

– 15 Moroccan Night Clubs (4-ct, IC)

– 15 Overhead Seal Claps (4-ct, IC)

– 10 Steve Earls (4-ct, IC)

– Little of this and that

THA-THANG:

MOSEY to the Bowl area by the Bermuda Triangle.

  • JINXY’S FOUR AND A QUARTER. Start at bottom of hill, run to top of slope and do 25 reps of an exercise, return to starting position.  R&R 4 times, totaling 100 of the exercise.
    • Round 1: Carolina Dry Docks
    • Round 2: LBCs (single count)
    • Round 3: Lunges (single count)

MOSEY to Grassy Area by Base of Everest.

Totem Pole.  Start at 10, do all the exercises, then run to the bench by the road (or to Summit, dealer’s choice), do 10 SSH, and return. Then start at 9, etc.

  • 10 Burpees
  • 9 Mountain Climbers (4-ct)
  • 8 Diamond Merkins
  • 7 Box Cutters
  • 6 American Hammers (4-ct)
  • 5 Imperial Squat Walkers (4-ct)
  • 4 Hand Release Merkins
  • 3 Prisoner Get Ups
  • 2 Squats
  • 1 Star Gazers (10 seconds).  Rabbits R&R

We got about 75% of the way through this.

Go up Summit twice, once must be Bernie.  Do 25 MERKINS, 25 BBS, 25 SQUATS, and 25 IMPERIAL WALKERS somewhere along the way.  Rabbits rinse and repeat the exercises until 6 catches up.

MOSEY TO AO.

MARY:
Ran out of time.  Did some light stretching.
COUNT-OFF & NAME-O-RAMA
22 Strong
CIRCLE OF TRUST/BOM:
Special WORD by Lilydipper, who has been out with an injury for a few months.  Thought it would be great to have him address the PAX as he recovers from hip surgery.  Here are his words:

Gents, I haven’t been able to work out with you guys since mid-March.  Here we are in August, 5 months later.  Your fellowship lifts me up.  Thank goodness I have been able to come to board meetings.  I get to share a beer with you, see my brothers, commune with you.  Man, I need that fellowship.  I know Jinxy has needed it as well and that is why he was hobbling on crutches to the board meetings before he healed enough to join you guys in workouts.  The well-wishes you shared with us and the prayers you prayed for us have meant more that I think either one of us can say.

But what I want to share with you today is the importance of the workout.  I have been thankful to have fellowship with you brothers at board meetings and Coffeeteria.  Yet, I can’t wait to get back to the workouts.  Of course the workout makes us more physically fit.  I must admit that I have gained about ten pounds since mid-March.  But it is not physical fitness that I want to talk about.  It’s the bond created by going through the gloom, the heat, the sweat, the grime, the gasps for breath, the spilling or merlot, the dizziness, the pain, the questioning of self, the suffering through hell with one’s brothers – that is what I want to talk about.

Jetlag and I were conversing about Coffeeteria the other day.  Both of us agreed that part of what makes it so special is the suffering that precedes it.  Somehow that coffee and bagel just tastes better when you have made it through the torture with your brothers. As Crawdad says, “It’s the reward, baby!”   And, believe me, an ice cold beer at the Board Meeting certainly tastes better after suffering through the heat of the Fake Gloom.

Still, what makes the workout even more special is being able to look at your brother and think, “man we have been through this together.”  Each man in F3 has a respect for the other because we know what the suffering is like.  Yeah, Swimmies may run around the Caribbean three times faster than me.  He respects that pain and he knows I am feeling it too.  We each know that we are pushing to get better.  He respects this old man because I am willing to go through the same ring of pain that he is.  I love that about F3.  I also love how we encourage each other.  Doubtfire is one of the best at doing this. “Hang in there, Lily, you got this.  I’ll run with you, c’mon, let’s get over that hill.”  We cheer for each other, pull each other through.  “Leave No Man Behind.”

Bros, I appreciate you allowing me to join you for fellowship after the workouts.  I see you guys drenched and grass-stained after a difficult beat-down and I almost feel guilty for showing up in my dry clothes.  Just know that when I am fully healed (which the surgeon says should be about mid-October) I will be glad to hook shields with you and battle beside you once more.

MOLESKIN:
Prayers for Guppy’s sister, who is expecting.  UPDATE, shortly after the workout, she delivered a healthy baby daughter!  Prayers for those affected by the flooding in Tennessee.  Also, we presented Lilydipper with a ruck sack/plate/patch gift to help him with his recovery.
ANNOUNCEMENTS:
Iron Pax coming up, food drive continuing for a few weeks, Hardship Hill obstacle construction help needed (contact Sparkler).

Birthday Q

THE SCENE: Dry and hot 89F weather.

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:
Raise the roof
Grady corns
Tempo Squats

Imperial walkers

Tempo Merkins

Plank Jacks

THA-THANG:

Mosey to bottom of Everest

11 no touch merkins

11 dry docks

11 high knees 4ct

Workout 1:

11 forward lunges

11 burpees

11 bear crawls 2ct

11 side straddle hops at the top

Mosey to bowl:

Workout 2:

Squat jump shots on top 11x

Mountain climbers on the bottom 11x 4ct

Burpee Indian Run up to AO: 2 burpees everytime a person reach in front of you.

Ultimate Basketball: ultimate frisbee rules using basketball. 2 burpees every turnover

MARY:
NA.

COUNT-OFF & NAME-O-RAMA
19 HIMs.

CIRCLE OF TRUST/BOM:
Age will always just be a number. Don’t let your age define what you can or cannot do. And don’t let it be a base measure of success. All of us are unique and take different paths. Success is relative and should not be compared.

“The greatness of a man is not how much wealth he acquires, but in his integrity and his ability to affect those around him positively.” – Bob Marley

MOLESKIN:
Prayers for Drum Major’s daughter as she prepares for an acl surgery; Corona weight’s brother has been sober for 3 months now and have been away from trouble.

ANNOUNCEMENTS:
Steam and Guppy in partnership with heart and soul church will be serving Girls Inc. by painting, cleaning, landscaping, donating and more on August 12 in Oak Ridge.