Steam – Page 30 – F3 Knoxville

Watch your BACK

September 5, 2022 Mermaid

THE SCENE: low 70’s HUMID, light rain
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Baby Arm Circles forward/backward
Arm Stretching
Windmills
Cherry pickers
THA-THANG:
Slow Mosey to the CMU’s, and everyone takes one.
Take half the blocks to the swings, and half the blocks to the pull up bars. Divide into two groups, one group has three guys to swing pullups, while the onlookers do rows. Rotate in an out until the second group arrives to relieve you. The second group is at the pull up bars. Perform 10 Pullups or 10 negatives (jumping up and slowly coming down). The onlookers perform lawn mowers. After everyone does 10, rotate to the swings. Rinse and repeat 3 times. After three rotations, we did some curls and bench press with the CMU’s before putting them away.

MARY:
We went to the dry area near the high school (under cover) and did the following in cadence on a 4 ct.
25 Hello Dolly’s
20 Pickle Pounders
15 LBC’s
10 Flutter kicks
10 Pickle Pointers
COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
Dream big. Jesus did more than was expected he saved lives, he performed miracles, he did more than anyone could even imagine. The challenge for each of us to to step outside our normal thoughts and think bigger. How can we dream big, what do we need to push out of the way to open our minds?
MOLESKIN:
Pray for Pom Pom as he has impending travel to Bulgaria
Pray for Anchorman’s family that has COVID
Pray for Mermaid’s family as the help make decisions about elderly are with aging grandparents with one who is currently hospitalized due to a stroke.
ANNOUNCEMENTS:
F3 Picnic Sunday 9/11

Be a Leader, not a Boss

September 4, 2022 Pele

THE SCENE: A bit toasty, but not too bad. The breeze made it tolerable
F3 WELCOME & DISCLAIMER

Check
WARM-O-RAMA:

-SSH x 10 (4-ct, IC)

-Plank Jacks (4-ct, IC)

Rockettes (4-ct, IC)

– 10 Windmills (4-ct, IC)

– 20 Moroccan Night Clubs (4-ct, IC)

– 10 Grady Corns (4-ct, IC)

– Little of this and that

THA-THANG:

MOSEY down Roadshow Run. Head north on the path doing Nickel/Dime/Quarters (run 1 light do 5 reps, run 2 lights do 10 reps, run 5 lights do 25 reps) Go all the way to the small parking lot near where the main drive goes down to the ball fields. Exercises are:

Merkins
Froggy Jumps
Imperial Walkers (2-count). NOT walking forward.

MOSEY to the hill south of the Bermuda Triangle

JINXY’S FOUR AND A QUARTER. Start at bottom of hill, run to top of slope and do 25 reps of an exercise, return to starting position. R&R 4 times, totaling 100 of the exercise. Do Flutter kicks or LBCs until the 6 catches up.
- Round 1: Carolina Dry Docks
- Round 2: Lunges (single count)
- Round 3: LBCs (single count)

MOSEY to the Colosseum. Stop at stop sign to do 20 Flutter kicks (4-ct, IC)

RUN to 3 o’clock position, do 20 SSH, run back down and then over to 9 o’clock position, 20 SSH, then meet back at center by Overlook.
Run to stairs. 10 SSH, run to the right about 50 feet, 10 SSH, run back to stairs and to the other side (left) 50 feet, 10 SSH, back to center. (NOTE: This was supposed to make a “UT” on our Garmin maps, but it ended up looking more like an anchor…)

MOSEY to AO

MARY:
20 American Hammers, 20 Dead Bugs (both 4-ct, IC)
COUNT-OFF & NAME-O-RAMA
6 sweaty dudes.
CIRCLE OF TRUST/BOM:
Be a LEADER, not a BOSS. Leaders join the team, get their hands dirty, lead by example. Bosses sit up in their executive chairs and tell others what to do. F3 is not a “clipboard workout”. Whoever leads, also embraces the suck along with the PAX.
MOLESKIN:
Insert any personal comments, notes, devotion content, etc.
ANNOUNCEMENTS:

9/11 Remembrance Hill Climb Sept. 10 10 am at the Asylum, BBQ at Victor Ashe park Sept. 11 4 pm

Hills of Pain

August 26, 2022 Caveman

59THE SCENE:

88 degrees and Sunny

F3 WELCOME & DISCLAIMER

The usual house cleaning statements

WARM-O-RAMA:

Neck rolls, SSHs, Cherry Pickers, Windmills, lower back stretch, and done.

THA-THANG:

Mosey to The Field of dreams…..

10 Merkins, 15 Monkey Humps, 10 mountain climbers
Run to 1st hill, then Bear Crawl up hill
Repeat 10 Merkins, …………
Run to 2nd hill, then Bear crawl up hill
Repeat 10 Merkins, ………..
X 3
Mosey to second exercise area
Do 10 up downs and 10 Starjumpers
Crossovers to 1st hill
Bear crawl up hill
repeat 10 up downs and 10 Starjumpers

We continued doing much of the same until I was all out of friends. Then, we ran back to the starting point.

COUNT-OFF & NAME-O-RAMALilly Dipper, Curveball, High Heels, Love Boat, Pusher, Title 9, Duggar, abacus, Blue Bird, Steam, MD Hammer, Drum Major, Doubtfire, and Pay Way.
CIRCLE OF TRUST/BOM:Being an intentional father

15 HIMs putting in the work at Asylum

August 20, 2022 Sparkler

THE SCENE: Overcast and in the mid 80’s with some lingering humidity
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

SSH	IC – 20
Cherry Pickers	15
Arm Circles	IC 10 x 2
Michael Phelps	a/r
Grady Corn	I/C 33
Merkins OYO	10

THA-THANG:
I

Mosey down to stop sign

5 forward lunges

5 backwards lunges

5 burpees

Mosey to pathway to the left in front of small parking lot

5, 10 , 25 Nickel dime quarter

Bernie to first light, run to second light – 5 american hammers, 2 CT

Bearcrawl to next light, run to second 10

Side straddle to first light, run to second 25, sweep back

Bernie to first light, run to second light – 5 Merkins

Bearcrawl to first light, run to second 10

Side straddle to first light, run to second 25, sweep back

Bernie to first light, run to second light – 5 Freddie Mercuries

Bearcrawl to first light, run to second 10

Side straddle to first light, run to second 25, sweep back

Mosey to hill side, Find partner

SSH at bottom, partner runs to top Heal Raises (20)

Imperial Walkers at bottom, merkins (20)

Mountain Climbers at bottom, Squats (20)

Back down to walkway at light

Hello Dollies – single count 5, run 2 lights, 10, run 2 lights , 25 sweep back

Shoulder Taps – 2 count 5, 2 count 10, 2 count 25

mosey up hill directly below bat cave

Top hill with partner

Squats, partner runs to wall to do 20 bench dips

up the stairs to AO, do 3 Merkins OYO

MARY:
none
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:

August 31 is International Overdose Awareness day

North America continues to experience the highest drug-related mortality rate in the world, accounting for one in four drug-related deaths globally, the United Nations Office on Drugs and Crime reports.

The US rate is about 90,000 deaths per year

Knox county, there have been 11 deaths so far this year, with year to date deaths at about 291 according to the Knox County Attorney General s office, with about 498 last year and we are on that track this year.

I lost my son Grady due to an accidental overdose caused by Fentanyl in 2018.

The drug-related death report for 2021 from Knox County Regional Forensic Center brings to light some alarming statistics.

The five most common drugs identified in drug-related deaths in 2020 were synthetic opioids, methamphetamine, diphenhydramine, alcohol/ethanol, and cocaine.
The most frequent cause of drug-related deaths in 2021 was fentanyl and fentanyl analogs, which are structurally similar to fentanyl but are types of synthetic opioids.
Over 75% of drug-related deaths were found to be cases of polypharmacy, where more than one drug was responsible for the person’s death.
Knox County had a 29% increase in drug-related deaths from 2020 to 2021.
People ages 35-40 experienced the most drug deaths in Knox County.
The sharpest increase in drug-related groups was in individuals ages 55-64.
The presence of anxiety, anti-depressant, and anti-psychotic medication was found in 30 percent of all drug deaths in Knox County.

The drug dealers are lacing everything with fentanyl which is 50 times stronger that heroin and 100 time stronger then morphine – less than a drop of water or the weight of a few grains of sand are lethal. Please talk to your children, teens and make them aware of this risk. Use of naloxone/Narvan can reverse the effects of a drug od.

On Aug 31, from 5-8 pm there will be an event at Volunteer Landing sponsored by the Knoxville Metro Drug Coalition with various speakers. The event will end with a candlelight vigil.

The Metro Drug Coalition is a local resource with a goal is to increase access to evidence-based prevention education, harm reduction programs and recovery support services for anyone desiring to maintain or seek a life free from substance misuse.

The harm reduction aspect of this organization is as follows:

Harm Reduction is a way of preventing disease and promoting health that meets people where they are rather than making judgments about where

MOLESKIN:
Pray for Bluebird (his family and especially his father in law JC) who recently lost his mother in law and for Drum Major’s daughter who is moving into the dorms and all the students who are moving from home for the first time and will be on their own
ANNOUNCEMENTS:
Welcome FNG Isaac (@Loveboat).

Steam and Brick will be leading a discussion every wednesday about the book “fighting the war inside your head”

Pre-Blast: Winning the War In Your Mind

August 16, 2022 Steam

Men,

Many people, men especially, have an internal battle that rages within their minds, hearts, bodies, and souls. Wins and losses, start in your mind. Whether you think you can, or you can’t, you’re probably right. As guys who have struggled with internal dialogue, and what can sometimes feel like an all-out assault/war on our minds, we figured there might be other men out there that have gone or are going through the same stuff. And we have a good feeling we’re right.

One particular night after an Asylum PM beatdown, we kind of just had this moment of “Man this week has really sucked. I’m getting beaten up mentally bro.” Brick could tell I was not in a great headspace, and vice versa. So we talked after the COT and this idea was given to us, of walking through Craig Groeschel’s “Winning the War In Your Mind” book together. That’s when the wheels really began to turn, because like I said before, we figured there are other men out there that would probably benefit by going through something like this with other men. So here we are. After some praying and thinking and meditating and planning together, we are pumped to announce that we will be leading ourselves and others through this book over the next 12(ish) weeks or so. You can find all the details below! Here’s a quick PSA: we totally get this might not be for everyone. Hey, that’s cool.

But.

But in the off chance that you or someone you know even has an inkling that going through this with some other men might be helpful, insightful, or dare I say even powerful and transformational, hit us up on the F3 Knoxville Slack workspace. Or if you have any questions on anything in this pre-blast, how to get plugged in, etc, shoot me an email at dhenson1160@gmail.com.

We hope you’ll consider taking few minutes out of your day or week to just think if this is something you would benefit from. Here are a few questions we are going to be asking as we work our way up to the kickoff date of Wednesday, August 31st, 2022.

What might God want to do in and through your life by you intentionally going through this with other men?
Are your thoughts leading you to step further into the man you’re called to be, or further away?
What would it look like to just show up for an hour every week, and take back some high ground mentally, emotionally, spiritually, and physically?

We’re pumped to offer this as a resource for the men of F3 Knoxville, and we hope you’ll prayerfully consider joining us on this journey.

Iron Sharpens Iron!

-Brick + Steam

The Why

Always start with “the why.”
Because in order to be the High Impact Men God has called us to be, we must come to terms with there being a very real war in our minds, against a very real enemy, that seeks to kill, steal, and destroy all truth about who we are and whose we are.

The What

We’ll be walking through Craig Groeschel’s book “Winning the War In Your Mind” together.
This is a book that is comprised of 4 major sections, with 3 chapters each. Every week, we’ll gather together and dive into what is being revealed to and through us as men.

The Who

Your Co-Qs: Brick + Steam
Who else? F3 Knoxville men, and really any man that you know could benefit from walking through something like this.
Let’s be honest – for some guys, the 5:30am or 5:45pm or 6/7am F3 sell could be intimidating. Maybe you or a guy you know haven’t posted in a while. Or maybe you do your own workouts outside of F3 now (whatever dude.). Okay, kidding, nothing wrong with that. But just like the F3 workouts we know and love, this is free and open to any man. Getting a buddy to come to an F3 workout might be a tough sell/on-ramp, but maybe, just maybe, getting a buddy or male co-worker to come get breakfast and coffee and just talk about what’s going on in his life amongst the company of other HIM would be a more comfortable and easy on-ramp into community. Give it some thought.

The When

Wednesdays | 6:15 AM – 7:15 AM
We’ll officially “launch” on Wednesday, August 31st. This first Wednesday will be more of an intro/indoc type of deal. From then on out, we’ll cover a chapter a week, for 3 weeks, with the 4th week serving as a conversational takeaways session on the past section of the book we’ve just covered.

The Where

Physical Location: Chick-fil-A, Homberg Drive. The kind folks at the Homberg Drive Chick-fil-A have generously agreed to partner with us and let us use their community meeting room/space for the entirety of this group.
Virtual location: Slack. We are going to be streamlining comms through a private Slack channel (intentionally for confidentiality purposes) in the F3 Knoxville workspace. If you would like to be added to this channel, or if you have any questions, please shoot Steam a DM on Slack or an email at dhenson1160@gmail. There are more details about this journey through Winning the War In Your Mind together in our Slack channel. This is where our virtual HQ will be for the duration of this study/group.