F3 Knoxville

Tag: Steam

TEST

AO: asylum-pm
Q: Steam
PAX: Steam
FNGs: None
COUNT: 1

WARMUP:

Side Stratal Hops
Stretching
3/4 Mile Run
Up Everest Once

THE THANG:

Round 1

Calf Raises
Jump Squats
Run (Bump Next Group)
3 Times

Round 2

10 Pull-ups
25 Merkins
20 Big Boy Sit Ups
3 Times

Round 3

4-50 yd Sprints
Hello Dolly’s
Switch with partner

MARY:

Canoeing with Cat Gut!!!

ANNOUNCEMENTS:

COT:

Determination / Perseverance

The operational definition of determination is “purposing to accomplish God’s goals in God’s time regardless of the opposition.” Determination is having the resolve to know God’s will and the follow-through to do it, undeterred by competing desires, distractions, or resistance.

10 Things That Take Zero Talent but do take Determination & Perserverance

1. Being on time.
2. Work Ethic
3. Effort
4. Body Language
5. Energy
6. Attitude
7. Passion
8. Being Coachable
9. Doing Extra
10. Being Prepared

Add To

AO: asylum-pm
Q: Piston
PAX: Swimmies (Nathan Chesney), Steam, Abacus, Mo Rocka (Joshua Miller), Drum Major, Glamper, Sparkler, Honeydew, Duggar, Z-Bone, Pele (Jon Lindberg), Brick, Lilydipper, Title IX (Christian Prescott), Piston, 2
FNGs: 1 2
COUNT: 17

WARMUP:
Disclaimer given while holding plank
13 SSH
13 Tempo Squats
13 Tempo Merkins
5 Knox Cherry Pickers
6 Willie Mays Hayes
13 LBAC forward and backward
15 Seal Claps
Take a second to warmup anything necessary
THE THANG:
Each set add one exercise and run approximately 100 meters
5 Burpees
10 Heels to Heaven
20 Merkins
30 Dips/Carolina Dry Docks
40 Freddie Mercury’s
50 Squats
60 LBCs/Undertakers
70 Fire Hydrants (35 each leg)
80 Toe Merkins
MARY: Nope
ANNOUNCEMENTS: See Slack and Brick
COT: ”But also for this very reason, giving all diligence, add to your faith virtue, to virtue knowledge, to knowledge self-control, to self-control perseverance, to perseverance godliness, to godliness brotherly kindness, and to brotherly kindness love. For if these things are yours and abound, you will be neither barren nor unfruitful in the knowledge of our Lord Jesus Christ. For he who lacks these things is shortsighted, even to blindness, and has forgotten that he was cleansed from his old sins.“
‭‭II Peter‬ ‭1‬:‭5‬-‭9‬ ‭NKJV‬‬

As men, so many times we get stuck “in routine” or “on brand”. We plateau in some area of our lives and that’s where we stay.
Can’t lose that extra 10 lbs
Can’t get that promotion
Can’t connect with my spouse/girlfriend the way I should

But one major aspect I think we miss is changing so we can get those things. To add the missing components to break through that barrier.

It’s the same spiritually. Our text talks about adding things to continue to grow and not to stagnate.

That’s why we do things like F3.

As Long As…

AO: asylum-pm
Q: Pele (Jon Lindberg)
PAX: Steam, Lilydipper, Brick, CRISPR, Pusher, Tenderfoot, Rooney (Carl Whipple), Abscess, Dain Bramage (Will Olson), High Heels (Henry Ritchie), Title IX (Christian Prescott), Crash Dummy, Pele (Jon Lindberg), MD Hammer, Switchhitter (Tony)
FNGs: None
COUNT: 16
WARMUP: -20 SSSH (4-ct IC)
– 10 Cherry Pickers (4-ct IC)
– 10 Steve Earles (4-ct IC)
-10 Bonnie Blairs (4-ct IC)
-10 BAC forward and backward (4-ct IC)

THE THANG: Mosey up Baby Cardiac, AIKEN LEGS: 20 squats, 20 jump squats. 20 Lunges. 20 SSH left foot up, 20 SSH right foot up
Mosey to top of Cardiac. CARDIAC PYRAMID
– Run down to 1st curve, 10 Merkins, 10 BBS, 10 Squats, run back
– Run down to 2nd curve, 20 Merkins, BBS, Squats, run back
– Run to bottom, 30 Merkins, BBS, Squats
– Run up to 2nd curve, 20 Merkins, BBS, Squats, back to bottom
– Run up to 1st curve, 10 Merkins, BBS, Squats, and back.
Mosey to intersection of paths, 15 Imperial Walkers
Mosey to New pavilion.
– 20 Step ups
– 20 incline Merkins
– 20 Bench Pull ups
– 20 Isometric Squats

Mosey to Main Pavilion, Get Rocks! Go to Parking Lot curb.
– PARTNER UP. 1 partner runs up baby Cardiac, does 5 Star Jumps, run back . Partner 2 do 1 exercise while partner running up, other while he’s returning)
Round 1: CURLS/TRICEPS
Round 2: OVERHEAD PRESS/ AROUND THE WORLD
Mosey to AO

MARY: American Hammers, Tempo Squats, stretching.
ANNOUNCEMENTS: Ruck Events!
COT:We talked about the trust-based contract between a Q and the PAX and it’s similar between the PAX and F3… the “As long as” phrase. I will continue to follow you “As long as” that trust isn’t breached. F3 has a special formula, a secret sauce, and whatever it is, it works, so my approach is “Don’t try to fix it!” Maintain the strategy of growth, but make sure that the fundamental aspects remain unchanged (This is the Weasel Shaker in me coming out…); free of charge, open to all men, welcoming and encouraging, etc. etc. It has had a huge impact just like it is in my life, and in many others’ lives. Aye!

Slushy Workout

THE SCENE: Cloudy, low 40s, slushy, snow on ground, and in parking lots.

F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH (20, 4ct), Windmills (10), Baby arm circles (10 fwd, 10 back) and Grady corns (10), Squats (20, 4 ct), and Jack Merkins. Moseyed, stopped for 20 4ct LBCs, moseyed, stopped for set of 11s (dips/big boys).

THA-THANG:  Stayed on the walking/running path due to snow. Start with one of the following exercises, run to every other light pole, do one more of the exercise, and the run again until you complete 10 (end of path). Loop around, 5 Burpees at the end and start the process again with the next exercise on the list:

  • Big Boys
  • Squats
  • Merkins
  • Hello Dollys

MARY:
20 4ct American Hammers

CIRCLE OF TRUST/BOM:
Men (especially young men) are struggling to find their purpose in our society and F3 is playing a role in helping with this. F3 doesn’t look for scapegoats, but accepts men where they are and provides a place to grow in a positive direction.

MOLESKIN:
Prayers were raised for the names of people who were suffering through lost loved ones or illness. Many of them neighbors.

ANNOUNCEMENTS:
2nd F at UJs afterwards.

Honoring Cardinal

AO: shamrock
Q: Mermaid , slappy
PAX: Eliza, slappy, Bed Wetter, Mermaid, Stitch, Anchorman, Steam, Crawlspace, KickFlip, Skidmark, Commission, Honeydew, Ghost Flag (F3Knoxville)
FNGs: None
COUNT: 12
We honored Cardinal today by performing his VQ.

The Thang:
Choose two points about 100 yards from each other. At “Point A” perform Set 1 exercises, then run to “Point B” and repeat those same exercises. Run back to “Point A”.
Repeat that sequence for exercise Sets 2, 3, and 4.
Set 1
5 Burpees
5 Big Boys
5 Heels to Heaven
Set 2
10 Burpees
10 Little Baby Crunches
10 Mt. Climbers Double Count
Set 3
15 Burpees
15 Air Squats
15 Freddy Mercury’s
Set 4
20 Burpees

We retold his story and shared the impact on the F3 Nation, and challenged these men to stay on top of their health.