F3 Knoxville

Tag: Sparkler

The PM Crew Tackles Accelerate Metric Workout #1

F3 Q: 1/17/2023

Asylum PM

5:45pm – 6:30pm

[ The Scene ] 

  • 50s
  • Cloudy with a chance of IRON SHARPENING YEAHHHHHHHHHH

[ Welcome/Disclaimer ]

  • Welcome to F3: Fitness – Fellowship – Faith 
  • My name is Steam and I’ll be your Q this morning 
  • A few things before we begin: 
    • I’m not a professional 
    • You’re here on your own volition
    • You know your injuries if you have any so if you need to modify anything we do today feel free to do so, but push yourselves and the men around you. They deserve it and so do you. 
  • FNGs?

[ Warm o Rama ] 

(5:45pm – 5:50pm)

These warm up Xs will be catered towards the Xs we’re going to do in Accelerate Metric Workout #1 

  • SSH: 15×4 
    • Run 25 yards and back 
  • Cherry Picker: 10×4
    • Run 25 yards and back 
  • Twisty: 10×4
    • Run 25 yards and back 
  • Rockette: 10×4
    • Run 25 yards and back 
  • High Knees: 10×4 
    • 25 yards and back 

Dynamic SWS (5:50 – 5:55)

4 corners – The Movements 

  • 1st Corner: Cobra stretch (30 seconds)
    • Run 
  • 2nd: 20 BAC (Front and Back)
    • Karaoke
  • 3rd: 10 Lunge Twists 
    • Deep Lunge
  • 4th: 10 wind mills
    • Side shuffle back to the light pole 

[ The Thang ] 

(Give instructions at 5:55pm)

(Start the workout at 6pm on the dot)

Accelerate Metric Workout #1

Introducing Accelerate 2023 — In an effort to ensure that the PAX of F3 Knoxville are continuing to accelerate their King (Q-source speak for always getting better in their workouts), we are going to be promoting 6 workouts this year done 6 months apart and to Track PAX progress. So the January and July workouts will be the same, Feb/August, etc. Instead of making it a competition, a la Iron Pax, this is an individual competition. Overall results will not be posted or tracked, just participants. AOQs will be the ones to share with PAX members their overall scores. 

This a YOU vs. YOU acceleration and not an Iron Pax-like competition. It will be about competing with yourself, not other PAX members. Please DM me any feedback you have for this year-long Accelerate challenge!

Here is January + July’s Accelerate workout:

Metric Workout #1 (Every man will need 1 CMU)

Set a timer for 30 minutes.

Complete as many cumulative reps as you can in that time.

The following list of exercises are performed in sets of 25 reps. 

After completing a set of 25 reps, put down your CMU, run 25 yards, do 2 burpees, return to your CMU, and continue. 

Here are the exercises:

  • 150 curls
  • 125 heavy squats
  • 100 OHP
  • 75 CMU swings
  • 50 Thrusters
  • 25 Blockees

When you finish the Blockees, start back at the top with curls.

It will look like this:

25 curls → 25 yard run → 2 burpees → 25 yard run → 25 curls…repeat until 150 curls are finished, then switch to squats (the next exercise)…etc.  

Once through the entire circuit is 525 reps (burpees do not count toward total).

[ COT ]

  • # off —> 13
  • Name o Rama 
    • Pele, Swimmies, Pusher, Sparkler, Rooney, Drum Major, F6, Abacus, Lillydipper, Brick, High-Heels, OnStar,  Steam
  • FNGs — 0
  • BOM

Reflections from the past week: 

  • Cardinal died on Wednesday 
  • My grandfather died yesterday
  • Megan (my wife) is going through a really tough time with her job and searching for a new one

It would be really easy to look at the past week and think “What in the world is going on.” But in light of everything that has happened over the past week, here are three things I need to remember, and maybe we all do heading into a new week. 

(1) We can rejoice too, when we run into problems and trials, for we know that they help us develop endurance. – Hebrews 5:3

    • Something about the really hard things we go through in life develop endurance for us to press on, to keep going, and to stay in the fight. 

(2) Memento Mori = Remember that you must die

    • This is just a fact of life. 
    • It’s not an “if” it’s a “when”
    • That being said – how are you you stewarding the days you’ve been given? We each have a certain number of days we’re going to be on this earth, no more, no less. 
    • I’m 28 years old, which is roughly in the neighborhood of 10,000 days —> Have I taken advantage of these days or have they taken advantage of me (Ephesians 5:16 — making the best use of the time, because the days are evil)

(3) Keep showing up

    • High Heels has said “How do you get better at burpees? Do more burpees.” And in the past when I’ve heard that I probably laughed or thought “But why?”
    • But the point is not the success or failure, but to keep showing up. You wanna get better at burpees? Keep showing up and do the work. 
    • To quote Samwise Gamgee —> Folk in those stories had lots of chances of turning back only they didn’t. Because they were holding on to something. That there’s some good in this world and it’s worth fighting for. 
    • Last week we all saw how powerful and impactful it is when men decide to show up. 

1st PM Q 2023: New + Improved Tour de Pavilion

1st Q of 2023

1.3.23 — Asylum PM

5:45pm – 6:30pm

[ The Scene ]

  • 1st Q of the year
  • Setting the tone for the year

[ Welcome/Disclaimer ]

  • Welcome to F3: Fitness – Fellowship – Faith
  • My name is Steam and I’ll be your Q this morning
  • A few things before we begin:
    • I’m not a professional
    • You’re here on your own volition
    • You know your injuries if you have any so if you need to modify anything we do today feel free to do so, but push yourselves and the men around you. They deserve it and so do you.
  • FNGs?

[ Warm o Rama ]

  • SSH: 23×4
  • Mountain Climber: 23×4
  • Squat: 23×4
  • Merkin: 23×4
  • Flutter Kick: 23×4

(You just completed all of the exercises we will do tonight)

[ The Thang ]

The New + Improved Tour de Pavilion!

(Mosey to Pavilion Sr.)

(1) Pavilion Sr.

  • Pyramid 5s
    • Xs: SSH, Mountain Climber, Squat, Merkin, Flutter Kick (all on a 4 count)
    • Run through all 5 Xs, starting at 5 reps
    • When you’re done with all 5, run out to the circle and do 1 merkin
    • Run back and rinse and repeat, but with 10 reps for each X
    • Rinse and repeat until you complete 25 reps of all Xs and complete your last burpee

(Mosey to the Pavilion Jr.)

(2) Pavilion Jr.

“If you want to go fast, go alone, if you want to go far, go together.”

  • Battle buddy up
  • 1 BB will be rocking 1 of the Xs here in the Pav. Jr. – while the other one runs out to the top of the island and executes 10 SSH (1-count)
  • You and your BB team will run through all 5 Xs here in the Pav. Jr.
    • No # to hit in the Pav. Jr.
    • Merkins can be incline or decline merkins

-All pax execute 25 final incline merkins together-

(Mosey back to the the flag)

[ COT ]

  • # off — 9
  • Name o Rama
  • FNGs — 0
  • BOM

2023 – The Year of the Resolute Man

Resolute (adj.)

  • Admirably purposeful, determined, unwavering
  • Marked by firm determination, bold, steady

Resolutions have a very strong track record of failing and falling short by the wayside. Resolute men do not.

What do you want to be marked by this year? Picture yourself where you were just last week, but in 11 months from now. What story might you tell?

Infinite Games

THE SCENE: 43 and getting colder by the minute
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH, rockettes, cherry pickers, runners lunge, Michael Phelps
THA-THANG:
Insert information about the workout.

  • Round 1:  25x cacoons, dips, SSH, calf raises
  • Round 2:  20x supermans, step ups, Rocky Balboas, squats
  • Round 3:  15x LBCs, incline merkins, Bobby Hurley, Apollo Ono
  • Round 4:  10x v-Up, decline merkins, plank jacks, lunges
  • Doras:  planks + calf raises, then shoulder taps + sprints

COUNT-OFF & NAME-O-RAMA
14
CIRCLE OF TRUST/BOM:
From The Infinite Game by Simon Sinek.  BLUF: play the long game of life.

We can’t choose the game.  We can’t choose the rules.  We can only choose how we play.  With finite games, like football or chess, the players are known, rules are fixed, and the endpoint is clear.  The winners and losers can easily be identified.

With infinite games, like business, politics, or life itself, the players come and go, the rules are changeable, and there is no defined endpoint.  There are no winners or losers, there are only those ahead and those behind.

ANNOUNCEMENTS:Convergence at Bomb Shelter Jan 7, check out new way to sign up for Q in Slack

Remembering

THE SCENE: Slightly cool somewhere in the low 50s
F3 WELCOME & DISCLAIMER

I think I covered all the points and no FNGs
WARM-O-RAMA:

SSH IC – 20 /3ct
Cherry pickers IC / 10 IC
Baby Arm circles IC  /6 up, 6 down
Windmills IC/10
Grady Corns – IC /34

THA-THANG:

Quick Mosey to Rock Pile up the hill – 3 sets of Curl, Row, Press – IC/25 each set
Mosey to stop sign on north east side of admin bldg.
Lt Dans – one lunge each leg, then 1 squat, one lunge each leg, then 2 squats, keep going until 10 squats
Mosey further up road by light at overlook

Progressive up then back down as follows:
Complete each first exercise  , then run up stairs to cone by tree, return. Then add one exercise , run to cone by tree, return until all 5 are completed. Then work down to 4, then 3, then 2, then 1 ending back up at the first one

  1. Star Jump – 5 x
  2. Merkins – 10 x
  3. BBS – 15x
  4. SSH – 20 x
  5. Freddie Mercury – 25 x

Mosey back down hill to sidewalk by small parking lot, stop at wall.
7’s – dips/jump squats. Start with dips at wall and run up to first light for jump squats

Mosey to sidewalk at top of hill
Nickel dime quarter-  4 ct Hello Dolly – Every other light (per Swimmies’ request) down sidewalk, then mosey to AO.

MARY:
na
COUNT-OFF & NAME-O-RAMA
16
CIRCLE OF TRUST/BOM:

Dec 13 is the 4th anniversary of my son Grady’s death (F3 Quickrete). I have had the discussion about the grieving process with the F3 brothers during the past anniversaries of his death and his birthday. We all have lost loved ones – that is a part of life. Let’s remember the legacies our loved ones have left us, the good times we had with them and remember the impact they have had on our lives. Last night, on the evening news, they were talking about the Lockerbie Scotland bombing 34 years ago. There was a group of US students on that flight returning home for Christmas. One of the student’s parents commented that his daughter had written in her notebook (recovered from the wreckage in Lockerbie) that “no-one dies unless they are forgotten.” (BTW- Grady was born in Oct 1988.) So, lets take a few minutes and think about the loved ones that we have lost while I play Amazing Grace played by bagpipes (Grady liked bagpipe music so I think he would like this song).

MOLESKIN:
none
ANNOUNCEMENTS:

Inclusive

THE SCENE: rain, rain, go away
F3 WELCOME & DISCLAIMER done
WARM-O-RAMA:
SSH, rockettes, cherry pickers, this & that, runner’s stretch, imperial walkers
THA-THANG:

Under the Pav-i-Lon

  • Dora – 250 SSH, 200 Rocky Balboa, 150 calf raise, 100 big boy, 50 burpee
  • 11’s – squat+lunges / merkin+kneel ups
  • 7’s – inclines / step ups

COUNT-OFF & NAME-O-RAMA
9 + an FNG makes 10!
CIRCLE OF TRUST/BOM:
Tonight we celebrated Cheat-ah Boy’s 1 year anniversary.  A 9 y/o who chooses to post in the heat, rain, snow, and gloom over eating Cheetohs on the couch playing video games.  I’m blessed that he and I are part of such an inclusive organization who’s motto is “Leave no man behind, but leave no man where you find him.”  Young or old, in shape or not, believer in anything, doesn’t matter.  Doesn’t matter who you are, what you do for a living, or where you’re from…everyone is welcome.  SYITG