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
- Cherry Picker: 10×4
- Twisty: 10×4
- Rockette: 10×4
- High Knees: 10×4
Dynamic SWS (5:50 – 5:55)
4 corners – The Movements
- 1st Corner: Cobra stretch (30 seconds)
- 2nd: 20 BAC (Front and Back)
- 3rd: 10 Lunge Twists
- 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 ]
- Name o Rama
- Pele, Swimmies, Pusher, Sparkler, Rooney, Drum Major, F6, Abacus, Lillydipper, Brick, High-Heels, OnStar, Steam
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
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- 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
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- 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
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- 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.
