F3 Knoxville

Tag: Steam

Practices Makes Progress

Asylum PM Q

  • 3.9.3
  • 5:45pm – 6:30pm
  • Meeting up top 
  • Steam on Q

[ The Scene ] 

  • March/September Metric Workout Prep workout (11 Xs)

[ 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: 25×4
  • Imperial Walker: 10×4
  • Apollo Slowno (Apollo Ono, but slow): 10×4
  • Zombies: 10×4
  • Moroccan Night Clubs (hands out and switch palms up and down): 10×4

[ The Thang ] 

Only doing the 11 Xs in the metric workout (all with your CMU, ruck plate, etc)

  • Overhead press 
  • Goblet squats 
  • Bent over rows 
  • BBS
  • Curls 
  • Lunges 
  • Derkins
  • LBCs
  • Tricep extensions 
  • Deadlifts 
  • Thrusters 

Locations (Bring CMUs, etc)

(1) Rock Pile at the top of Pickett’s Charge 

1st 5 Xs

  • Overhead press 
  • Goblet squat 
  • Bent over rows 
  • BBS
  • Curls 
  • 25s (1 count)
  • Execute 25 reps of the X
  • Run to the neighboring rock pile with your CMU/rock, etc
  • Do the same X – 25 reps 
  • Rinse and repeat this process for all 5 Xs

Mosey to location #2 

(2) Wall below the Coliseum 

2nd 5 Xs 

  • Lunges 
  • Derkins 
  • LBCs
  • Tricep extensions 
  • Deadlifts 
  • 25s (1 count)
  • Execute 25 reps of the X
  • Take a lap (no CMU/rock/etc)
  • Rinse and repeat for all 5 Xs

Mosey back to the AO for thrusters + Mary

[ Mary – FP ] 

  • 10 CMU thrusters
  • Core 4 
    • LBC: 10×4
    • American Hammer: 10×4
    • In + Outs: 10×4
    • Alabama Hello Dollys: 10×4

[ COT ]

  • # off – 15
  • Name o Rama 
  • FNGs – 0
  • Word

“Practice makes progress, not perfection.”

“The comeback is always stronger and more redemptive than the setback.”

I think these two things tie in very well to this metric workouts that we are completing together this year. If you come out here wanting to crush it and have a perfect workout every single time you’ll be disappointed. If you come out here and want to get 1% better and engage in progressive, incremental growth, your ROI will increase tenfold. 

Drum Major 52nd Birthday Workout

THE SCENE: Gloomy, but rain held off
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

15 Side Straddle Hops

5 Cherry Pickers

10 rockettes

10 baby arm circles each way

Little bit of this and that

THA-THANG:

Mosey long route to top of the dragon (stop at Haslam rock area and do some rocky balboas)

Skip 66 – skipping to each light

Exercise is the plank jack

 

Doras at Parking lot by Good Restrooms (If heavy rain do this in Pavilion)

Battle buddy up

One man karaoke one way to hallway point, turn around karaoke rest of way to end and then run back, other does:

52 flutter kicks (each leg is 1)

52 Bobby Hurleys

52 Major Merkins

52 Peter Parkers (each leg is one)

52 Imperial Squat Walkers (each leg is one)

52 Big Boys

Help other teams finish after you finish

**Rinse and repeat with other Battle Buddy starting this time. Runner do high knees to halfway and then butt kickers to end before running back on this round.

 

 

Choose Your Own Adventure – Stay Dry or Get Wet – HIMs Choice run back up to AO

 

Added challenge is you must do 52 hand release merkins along the way to the flag

MARY:
Finished in time
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:

Grace meaning – undeserved favor

For Christians it is the belief that God bestows this undeserved favor on us all and that we all are meant to do the same for our fellow man.

 

“Grace is the very opposite of merit… Grace is not only undeserved favor, but it is favor, shown to the one who has deserved the very opposite.” – Harry Ironside

 

This belief does not need to be restricted to Christians, and I believe our world could use a lot more of this. Think of times you could offer more grace, maybe while driving, dealing with your kids, or at work and put it to practice more often in your life.

MOLESKIN:
Insert any personal comments, notes, devotion content, etc.
ANNOUNCEMENTS:
Updates on upcoming F3 events and service opps

Suicide Hill

THE SCENE: Sunny, warm evening around 75 F. Especially warm for February.

F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH, Slow Windmills, Imperial Walkers, Rockettes, Baby Arm circles, & Cherry Pickers.

THA-THANG:

5 stations were evenly (or not so evenly) placed along the hill at Lakeshore. Each station contained a sheet with 2 exercises on it, one for going over the hill and the other for coming back. Starting at the bottom by the stop sign, the PAX was instructed to run up 2 stations and back one and perform the “Going” exercise 10 times. Then run 2 more stations and back one, perform the Going exercise 10 times. At the 5th station, perform both exercises (Going & Back) and then do the same thing (up 2, back 1) on the way back, except perform the “Back” exercises. Once the PAX reaches the 1st station, rinse and repeat but perform 15 of each exercise, 3rd round 20 of each. Exercises were as follows:

  1. Going – Merkins, Back – American Hammers
  2. Going – Monkey Humpers, Back – TIE Fighters
  3. Going – Box Cutters, Back – Shoulder Taps
  4. Going – Carolina Dry Docks, Back – Hello Dollys
  5. Going – Big Boy Situps, Back – Squats

(After 1st Round, I called an audible and just had us run to the next station instead of up 2 and back 1)

MARY: 

Circled up and finished with LBCs, Ring of Fire, and 5 Burpees

COUNT-OFF & NAME-O-RAMA – 17 HIMs

CIRCLE OF TRUST/BOM:
God is Love. Love conquers hate. I know that because I know in myself that love feels better than hate. Where there is love, there is hope and peace. Finished BOM with playing of Amazing Grace on trombone.

Your Gifts

THE SCENE: A perfect morning, just minutes before the rain
F3 WELCOME & DISCLAIMER – Steam did it
WARM-O-RAMA:
SSH, merkins, rockettes, imperial walkers
THA-THANG:
Insert information about the workout.

  • Hands had us “playing catch me if you can”
  • Then a bear crawl, lunge, run sequence of pain
  • Dora time with dive bombers, mountain climbers, and pike ups
  • CRISPR then doing more Dora with merkins, squats, and butterfly situps
  • William Wallace relays with planks/burpees, then squat/sprints
  • 7’s with incline merkins and step ups

COUNT-OFF & NAME-O-RAMA
19 HIMs for the launch of Asylum Daybreak
CIRCLE OF TRUST/BOM:

I often talk about quotes and they always get me thinking about stuff. As I take on this new leadership role, I think about a quote from Pablo Pisccao that says “The meaning of life is to find your gift”.

I’ve been through several leadership development programs over the years and had 360 reviews, etc and gift that always comes up for me is I’m dependable. When I take something on, I do what I say I’m going to do, and I do it 100%. Don’t have to check in and follow up because it’ll be done.

Going back to Picasso, the second half of the quote is, “The purpose of life is to give your gift away”. So as I assume this new role I hope that I can give my gifts to Asylum Daybreak.

So, the quote is “The meaning of life is to find your gift and the purpose of life is to give your gift away”. So I ask each of you to think about that. What are your gifts and who are you giving them to?  Is there an aspect of your life that could really benefit from your unique gift? And if so, are you willing to give it to them?

ANNOUNCEMENTS: A lot going on in F3 Knoxville.  Painting Cardinal’s widow’s house March 18, Wild at Heart Retreat March 24, F3 Open House by Fixer Upper first week of April, Escape from Haw Ridge April 14, Hardship Hill on Memorial Day.

Facing Your Fears

THE SCENE: Gorgeous! Mild (almost warm) 78 degrees, outstanding sunset
F3 WELCOME & DISCLAIMER

Check
WARM-O-RAMA:

-25 Side Straddle Hops (4-ct), in cadence

– 10 Cherry Pickers (4-ct), in cadence

– 10 Imperial Walkers (4-ct), in Cadence

– 10 LBACs backwards and forwards (4-ct)  (in cadence)

-10 plank jacks (4-ct)  (in cadence)

  • Misc. stretching

THA-THANG:

MOSEY to bottom of Pickett’s Charge:

  • 5/10/15s up 3 of the small hills
    • PARTNER 1 moseys up to the top of the hill, does 5x of both exercises, then hands off to PARTNER 2, who is slow moseying in the bullpen (flat part). R&R with 10x, then 15x. If you finish early, start over until 6 is done.
      • ROUND 1: MERKINS AND PLANK JACKS (2-ct) /BEAR CRAWL
      • ROUND 2: BBS AND AMERICAN HAMMERS (2-ct) / BERNIE
      • ROUND 3: SSH AND IRON MIKES (both 2-ct) / RUN

MOSEY to Small Parking Lot next to Coliseum:

  • 25’s:
    • Run around loop. At bottom and midpoint do 5/20, 10/15, 15/10, 20/5 reps of:
      • Shoulder taps (2-ct) / Flutter Kicks (2 ct)

MOSEY to Haslem’s rock, 20 American Hammers (4-ct, IC)

MOSEY To AO

MARY:
We did a Welsh Dragon contest to see who could go farthest without stopping.  Of course it was Doubtfire…
COUNT-OFF & NAME-O-RAMA
21!
CIRCLE OF TRUST/BOM:

Today I want to talk a little bit about the pilot Neal V. Loving. 

  • Loving was born in 1916
  • Was passionate about being a military pilot from a young age but had to switch his focus to aeronautical engineering upon discovering that the Army Air Corps did not accept Black aviators (the US AIR FORCE wasn’t established until 1947- TRIVIA QUESTION!).
  • He helped found an all-black squadron of the Civil Air Patrol, a volunteer training program for young pilots. This led to a horrific crash while flying for the patrol and left him a double amputee. When the doctors removed his second leg, they estimated a 50-50 chance of survival. He did survive, and was fit for protheses.  He recalled being asked by the prosthesis fitter what size shoe he would like to have with his new legs.  What a question!

 He was made an offer to visit a local municipal airport.  He was hesitant, but ultimately agreed, and when he got there he felt his passion for flying returning, and was given the opportunity to climb into the cockpit again.  While on his first flight back, as he says, “I entered a 180-degree turn followed by a stall entry and spin, the same sequence of events that led to my accident. The ground rushed toward me, spinning in a familiar blur of green and brown. I recovered quickly and returned to level flight. My co-pilot leaned forward and patted me on the back. I smiled in return, happy in the realization that the fears or emotional scars that might destroy my love of flying had not materialized.”

 

After returning to the cockpit, Loving continued his love of aviation by:

– launching his own flight school

– building experimental rading planes. One of Loving’s airplane designs is on display at Smithsonian’s National Air and Space Museum.

– Earning a degree in aeronautical engineering  

– Conducting research for the Air Force, retiring in 1982 and

– publishing his memoir in 1994. He died in 1998 at age 83.

 What fears do you have that are keeping you from pursuing your goals?

MOLESKIN:
Perfect weather, and a big welcome to FNG Z-Bone!
ANNOUNCEMENTS:
Saturday AM triple Q this Saturday!