F3 Knoxville

Tag: Sparkler

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

12 Growing together through the Journey

THE SCENE:  In the low 40s with rain waining off. heavy clouds
F3 WELCOME & DISCLAIMER

standard disclaimer. no FNGS
WARM-O-RAMA:

SSH 21 IC
Baby Arm Circles 10 IC thumbs up
Baby Arm Circles 10 IC thumbs down
Windmills – 10 IC
Merkins – 5 OYO

THA-THANG:
Indian Run Mosey up hill to drainage entrance with large rocks
Grab a rock
Curls – 20 IC
Rows – 31 IC
Presses – 42 IC
5 Merkins

Indian Run Mosey back to lot across from AO

4 cones are set up around the parking lot and one in the covered area by the concession stand (adjacent to new playground)

There is one exercise at each station.

  1. Squats, Bernie to 2. Merkins, run to 3, Hello Dollys, run to 4 , bench dips

Complete the exercise at each station – first round is 5 reps, second round is 10 reps, third round is 20, fourth is 10 and fifth is 5

Repeat with second exercise posted at each cone

  1. Lunge, Bernie to 2, 2. Plank Jacks (1ct), run to 3, 3. American Hammers, (2 CT), run to 4, 4. Bench pull ups,

Mosey back to AO after completed

MARY:
na
COUNT-OFF & NAME-O-RAMA
Use the TAGS on right-side to record PAX (BE SURE TO INCLUDE YOURSELF) in attendance. Be sure to select the AO in CATEGORY above TAGS and then delete these notes!
CIRCLE OF TRUST/BOM:
In October, I was in the Phoenix area and was fortunate enough to be able to post at the F3 AO Dog House in Gilbert, so I was added to their slack channel. It was an awesome workout with a great group of HIMs. On the subsequent slack postings, I saw this post from F3 brother @Thrall:

@channel Hey all, just wanted to pop in here and say how grateful I am for this group. I joined the Monday after my wife announced that she wanted to leave me after 7 years of marriage. I think God brought me F3 right when I needed it and he has used the men I have met here to really be an encouragement to me in probably the biggest and toughest season in my life so far. I think it’s why I’m insane enough to get up at 3 and make it time for a great BD or Camelback, every week. It’s because I NEED it. I need the comradery, I need the challenge, I need battle brothers in my corner. It is necessary that I wake up at 3 and drive an hour and a half, and post. It is essentially for my spiritual, physical and mental growth. So thank you to those I’ve met, and thank you for suiting up and showing up. And to all the F3 brothers in this chat, some I’ve met, many I haven’t, and a lot I may never meet… when its hard to drag yourself out of bed, remember that there might be an FNG that’s hurting for community and needs an army to help fight his battles. I know that I did. So again thank you to those I see out there, thank you for the conversations, the care you take to know who I am, the wisdom and for the brotherhood. See you out there in the gloom!
This inspired me. While preparing for my Q this week, I came across the standard F3 website material and it really made me think. So here it is ( I know you have all seen and read this many times)

If the 1st F is what brings a guy to F3, it is the 2nd F that is the “glue” that causes them to stay and stick with it.  It’s easy to get someone out for a free workout. But for most of the F3 guys, the reason they keep coming back — setting their alarm for 5:00 AM three, four or five days a week — is the friendships that are built.

It’s not just about getting better. It’s about getting better together.
…
At the heart of F3 is a passion to see men grow physically, mentally, relationally and spiritually.
Growth = Challenge + Consistency + Camaraderie
To experience long-term growth, we need to push ourselves intentionally and routinely with the encouragement and support of others on the same journey.

I think the keywords there are Push and Intentional

We all are at different points on that journey, but we are all on the journey. At some points you yourself may not need much support and encouragement, but others might. So its important to be there, to show up and be part of the routine.

MOLESKIN:

na
ANNOUNCEMENTS:
none