F3 Knoxville

Tag: Steam

You Are Already There

THE SCENE: You Are Already There
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Jog around the lot, 20 Side-Straddle Hops, 15 Shoulder Taps, 10 Rockettes, 5 Cherry Pickers, 5 Windmills, Michael Phelps, A Little of This and That
THA-THANG:
Men split up into teams of two.  We will go to parking lot across the street.  Each team gets two bricks.  Mosey with bricks to the Caribbean parking lot.

Team runs together around parking lot stopping at every two islands.  At each island each partner does five mini-man-makers with bricks.  While one partner does the five mini-man-makers the other partner does five shoulder taps (both shoulders = 1).

Next, we will do Doras with the bricks.  While one partner runs to the cone which is about 40 yards away, the other does the exercises with the bricks.  Then partners switch.  Each team does the following exercises:

  • 100 Overhead Presses
  • 100 Curls
  • 100 Rows
  • 100 Punches with each hand
  • 100 Wings Up
  • 100 Wings Out
  • 100 Winds Down

Mosey back to the shaded parking lot to drop off the bricks.

Mosey up Mini-Cardiac and then go on perimeter trail to the stop sign at road that lead to Admin Bldg. We will do 20 American Hammers in cadence.

Mosey to bottom of Mt. Everest.  We will do the following exercises before running to the top of the Space Needle, then back to the portion of the road in front of the Admin Bldg Parking Lot.

  • 20 Hello Dollies
  • 20 Flutter Kicks
  • 40 Little Baby Crunches

Mosey from Admin Parking Lot to Front Porch of Admin Bldg.  We will do 20 Calf Raises on steps then run counter-clockwise on loop that goes through Coliseum Area.  On the benches in that area we will do 20 Bench Lifts.  Then we will continue to run counter-clockwise around the loop and go back to porch.  Rinse and Repeat.

Mosey to AO

MARY:
Bernie and Skip Around the Parking Lot.  Ten Jump Squats.
COUNT-OFF & NAME-O-RAMA
17 Men with one FNG whom we dubbed, “Britches.”
CIRCLE OF TRUST/BOM:
You Are Already There

“Though we are incomplete, God loves us completely. Though we are imperfect, He loves us perfectly. Though we may feel lost and without compass, God’s love encompasses us completely. … He loves every one of us, even those who are flawed, rejected, awkward, sorrowful, or broken.”
― Dieter F. Uchtdorf

Love is patient and kind. Love is not jealous or boastful or proud or rude. It does not demand its own way. It is not irritable, and it keeps no record of being wronged. It does not rejoice about injustice but rejoices whenever the truth wins out. Love never gives up, never loses faith, is always hopeful, and endures through every circumstance. (1 Corinthians 13:4-7)

Life is a journey.  In that journey, men tend to live it like a quest.  The quest is the prize and we are always yearning for something more.  And, we tend to tie our self-concept into it.  That quest can be a good thing.  We tend to grow along the way.  But if that quest is not for God, we fall short.  We get that worldly thing but will always yearn for something more.  More money, a better job, a bigger home, a faster car.  Further, if we tie our self-concepts into that quest, we are deceived.  Are egos grow too big if we attain the worldly goal or we look at ourselves as failures if we don’t attain it.

Stop to think about life’s purpose.  What are we living for?  What is it that we are supposed to attain in this life.  Brothers, what if we are already there?  What if God loves us completely, just as we are.  What if we don’t have to win the prize, set the high mark, achieve some kind of standard to have God love us to the very depth of our being?  God loves us despite our flaws.  God keeps no record of being wronged by us.  God is patient, is kind, and never gives up in us, is always hopeful for us, enduring every one of our circumstances and human failures.

If we have that kind of love, we can be satisfied with what we have and who we are.  I don’t need the fast car, the mansion on the hill, to eat at the best restaurants.

Having that kind of love, knowing that whatever I do, that I am always favored by God and I am never seen as a failure in his eyes – that gives me the confidence to go out and take risks.  Knowing that should give us brothers the confidence to try, fail, and try again.  For we may fail, but we are not failures.  God is with us.  He loves us to the end.  We may never achieve our worldly quests.  We may fall short of getting that job we want, buying the house we hope for, earning the type of money to give our wives and children the things we long to give them.  But we have already attained our heavenly quest.  God is there with us already.  And if we trust in that, even if we die tomorrow, we have achieved our prize.

MOLESKIN:
Praise for Swimmies who has a daughter due to be born and house about to be closed on for the same day.  Prayers for those who are ill or shut in, including Steam’s mother who recently contracted Covid.  Fortunately, she is doing well.  Prayers for all those who are traveling at Thanksgiving.
ANNOUNCEMENTS:
Christmas Party at Judge Judy’s home on December 11.  Thanksgiving workout at Asylum will be at 7 am this Thursday.  Asylum and Asylum PM will combine for that workout.

4/5 Ain’t Bad

AO: Asylum PM

5:45pm — 6:30pm

Meeting at the morning AO parking lot

[ The Scene ]

  • Probably cold(ish)
  • Probably dark(ish)

[ Welcome/Disclaimer ]

(1) Welcome to F3: Fitness, Fellowship, Faith

(2) My name is Steam and I’ll be your Q this evening

(3) A few things before we begin:

  • Contrary to popular belief, I’m not a professional
  • You are here on your own volition
  • If you need to modify anything we do this evening, feel free to do so, but push yourself and the men around you. They deserve it and so do you.

(4) FNGs?

Coat Collection: “We will take any and all coats to be donated and count them before the Warm-o-Rama

– Less than 5 coats = 100 man-makers (8-count body builder) throughout the Q

– More than 10 coats = no burpees or man-makers throughout the Q”

We had 4 coats.

[ Warm o Rama ]

  • Windmill: 10×4 IC
  • Imperial Walker: 10×4 IC
  • Baby Arm Circles: 10×4 F + 10×4 B
  • Rockette: 10×4 IC
  • SSH: 50 (1-count)

[ The Thang ]

(Mosey to the parking lot leading down into the pavilion)

(1) 4 Corners, 3 POCs

  • 4 rounds of PT and focus on 1 corner at a time
  • We’ll do an exercise at one of the corners (POC 1), run to the Pavilion and do an exercise (POC 2), then run to the playground and do an exercise (POC 3), and then come back to this parking lot to rinse and repeat with the other 3 corners
  • Corner 1 (POC 1)
    • 10 man-makers OR 10×4 Mountain climbers
    • Mosey to POC 2
      • 10 burpees OR 10×4 dips
    • Mosey to POC 3
      • 10 man-makers OR 10 box jumps
    • Mosey back to AO lot
  • Corner 2 (POC 1)
    • 10 man-makers OR 10×4 squats
    • Mosey to POC 2
      • 10 burpees OR 10×4 incline merkins
    • Mosey to POC 3
      • 10 man-makers OR 10×4 flutter kicks
    • Mosey back to AO lot

Buyout Option — Q entertained the buyout option for PAX to sprint up Baby Cardiac, do one slow merkin, run back down to POC 1-3 and do 20×4 squats, instead of of more man-makers/burpees. We chose the buyout option.

(Mosey to the light path entrance below the AO parking lot)

(2) Route 66

  • Each light is going to be 5 reps of an exercise (all on a 1-count)
  • Once you finish all 3 sets of lights, go to the next light and pick one exercise from each set of lights you just did and execute 25 reps of each X. We consolidated the below into all 3 Xs at one light, for 3 lights, and at the top light, choosing 1 X from the 3 at each light, to do together. 
  • 1st 3 lights — Upper
    • Wide merkins (1)
    • Carolina Dry Docks (2)
    • Dive Bombers (3)
  • 2nd 3 lights — Lower
    • Sumo squat (4)
    • Bobby Hurleys (5)
    • Iron Mikes (6)
  • 3rd 3 lights — Core
    • BBS (7)
    • Toe Touches (8)
    • Up & Outs (9)

[ Mary ]

ATMs (15×4 shoulder taps, 10×4 slow merkins, 10 quick merkins OYO.)

[ COT ]

  • # off
  • Name o Rama
  • FNGs
  • BOM

“When you don’t know how to identify a win, you will start mislabeling victories.” — Jerry Flowers

9 Ways You Can Identify Wins for the Rest of 2021

1 — Focus on the process, not the results

2 — Develop an aptitude (natural ability to do something) for gratitude

3 — Ask for feedback

4 — Mentally buy-in to the idea of incremental growth.

5 — Evaluation by documentation

    • sticky notes, journaling, documenting your incremental growth

6 — Don’t focus on just 1, but the many

    • A lot of people want to experience this really huge, identifiable, sexy win, when in reality, it’s about the hundreds of small wins along the way that aren’t as huge or public or sexy

7 — Encourage someone

8 — Use the “Share My Location” and “Find My iPhone” setting on your phone in real life

9 — Initiate the Matthew 7:7 model

    • ““Ask, and it will be given to you; seek, and you will find; knock, and it will be opened to you.”
    • ‭‭Matthew‬ ‭7:7‬ ‭ESV‬‬ — https://bible.com/bible/59/mat.7.7.ESV

Fake Gloom Ruckers Unite

THE SCENE: Getting dark around 5:45pm. We love this.

F3 WELCOME & DISCLAIMER

(1) Welcome to F3: Fitness, Fellowship, Faith

(2) My name is Steam and I’ll be your Q tonight

(3) Few things before we begin:

  • I’m not a professional
  • You’re here on your own volition
  • If you need to modify anything we do tonight feel free to do it

WARM-O-RAMA:

Q laid out the plan for the evening ruck before stepping off.

THA-THANG:

Ruck a mile.

  • 25 merkins
  • 25 squats
  • 25×4 flutter kicks
  • 25 ruck curls

Knocked out a round of 25s, then completed 3 miles, for a total of 4 rounds of PT. Ended back at the GoodStuff AO.

MARY:

Dark. Felt like 10pm.

COUNT-OFF & NAME-O-RAMA

Total: 3

Q: Steam

PAX: Blindside, Swimmies

CIRCLE OF TRUST/BOM:

From the QSOURCE: “King” — The Daily Discipline of Physically Training the Body

I was going over this this week and jotted down some really great insights and TPQs, or Thought Provoking Questions.

Page 37 of the QSOURCE: “F3 added the Jester because we realized that the wrong temptation will topple even the strongest man’s fitness kingdom if not held at bay through disciplined application of the DRP (Daily Red Pill). After all, what will it matter if a man is in great physical condition if he is continually tripped up by festering distraction?”

TPQ #1 — What is continually tripping me up in my daily pursuit of HIManhood?

Page 37 of the QSOURCE: “He is building a kingdom of Preparedness within which he intends other people to safely dwell……How can a man be much of a Leader if he gets smoked pulling his family’s luggage off the baggage carousel and carrying it to the minivan? What will a son learn from a father who can’t play catch with him in the backyard for more than 5 minutes without having to sit down?……This is the power of the Shield Lock, which is the horizontal relationship between men. Together, we sharpen each other — as iron sharpens iron.”

TPQ #2 — What does your Kingdom of preparedness look like?

TPQ #3 — Are you prepared to offer yourself as a safe place for others (your 2.0s, your M, etc) to dwell?

TPQ #4 — Are you leading yourself well enough to lead others?

MOLESKIN:

The Q shared this: My S.O. (Significant Other/girlfriend) gave me some tough but loving feedback this past weekend. Granted, I asked. But I had asked her if she had any input on my goals for the rest of the year and going into 2022, anything that she thought I should work on to improve myself. Her response rocked me: “I think you could lose some weight.” I had never heard that from any S.O. I’ve been in relationship with. I had heard “No, I love you for exactly as you are” or “You’re just fine the way you are, I wouldn’t change a thing.” These are comfortable and affirming things to hear. Key word comfortable. I was being told what I wanted to hear maybe, but not what I needed to hear. Now my S.O. Is a God-fearing, High Impact Woman. So when she gave me this feedback, it was from a place of love, not just offering up positive sounds waves of affirmation instead of diving into a potentially hard truth. And guess what, she was right. And all the married men reading this said “AMEN, way to learn your lesson Steam.”

But seriously. She was right. She didn’t just tell me what I wanted to hear to make me feel good, she gave me truth, and also helped remind me why I do F3. She wanted me to not just stay comfortable and complacent, she wanted to encourage my growth and development. By giving me that feedback, she was loving me better than anyone ever had. And I needed to listen. Now to all you wondering, yes, she did say I was just fine the way I was, BUT it meant a lot to me that she gave me that honest feedback.

Why do I say all this? This experience with my S.O. Was very eye opening. She wasn’t being harsh or rude, she was caring for me well and helping promote my growth and goals as a HIM. So why do I do F3? So I can prepare myself to love others to the best of my ability outside of F3. That starts with that 1st F. I have to prepare myself physically, so I can be where I need to be and serve with the caliber and excellence I need to serve with.

Cap’n Crunch said this at one of his Qs years ago and it has always stuck with me: “It’s not about you.”

So what does this mean to me? It’s not JUST about me getting physically better when I come workout with F3. It’s not about me. It’s about me preparing myself physically, mentally, emotionally, and spiritually to be  HIM outside of F3. The more we think F3 workouts are just for us to get healthier and in better shape physically, the farther we get from the core of why F3 exists in the first place. Getting healthier and in better shape are just byproducts of the mission of F3. It’s just an added bonus. That’s why the 1st F is the magnet, or what originally attracts men to F3 — it’s a good workout. But it’s so much more than just a good workout. Why? Because it’s not about you.

#ISI

ANNOUNCEMENTS:
Get those coats in for the coat drive! Bring them to in numbers to your AO this week.

Farewell Q

THE SCENE: 54F, drizzling
F3 WELCOME & DISCLAIMER

Welcome to F3, Fitness, Fellowship and Faith. F3 is a free workout program designed to improve fitness, share some camaraderie, and foster male leadership in the community. I’m Jetlag and I will be your Q today.  I am not a professional, and I do not know your fitness level or injury history.  Please push yourself, but modify the workout as necessary to avoid making any existing injuries worse.  The goal is to get better together!

WARM-O-RAMA:

Motivators starting at 5

Box jumps + run around pavillon

High knees

Plank jacks

Mountain climbers


THA-THANG:

Pyramid: 20 reps

  1. Merkins
  2. Merkins – shoulder press
  3. Merkins – shoulder press – curls – table pulls/cmu rows
  4. Merkins – shoulder press – curls – tp – squat jumps
  5. Merkins – shoulder press – curls – tp – squat jumps – step overs
  6. Intermission break: run around pavilion twice or burpees (F3 names, F3 workouts, F3 AOs, F3 Hospital Names)
  7. Shoulder press – curls – TP – squat jumps – step overs
  8. Curls – TP – squat jumps – step overs
  9. TP – squat jumps
  10. Squat Jumps
  11. Burpees

Alleluias


MARY:
5min yoga stretching

COUNT-OFF & NAME-O-RAMA
16 HIMs in attendance.

CIRCLE OF TRUST/BOM:
There will be times in your life that you may question God and His plans for you. These times are usually when you struggle, lose someone, or uncertainties in life. But, I tell you this – God’s plan is perfect. He’s timing is always right. It may not seem like it but have faith that God is working His ways for the better of you.
MOLESKIN:
My brothers, as I host my last Q (at least for this year) I am truly grateful and honored to be part of such an amazing brotherhood that we have here in F3. I was supposed to stay for only 6 weeks here in the US and that 6 weeks turned into a year. And you guys made it truly memorable for me and my family. You have made a huge impact on my life and my family’s. So, from the bottom of my heart, thank you and until next time! I love you, brothers!

ANNOUNCEMENTS:

Coat Drive – Coats donation still on going. You can give out your old coats to Rainbow.

Mini Seabiscuit at Asylum

THE SCENE: Mostly sunny ,slight breeze, low 80’s
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH 33 IC

Cherry Pickers 20 IC

Michael Phelps  OYO

Baby Arm Circles – Up 10 IC

Baby Arm Circles – Down 10 IC

Merkins – 10 OYO

THA-THANG:

Partner Up, Grab your CMU

Mosey to south stop sign at “Y

Do 33 CMU curls

Mosey to Lower Gravel Loop

Each Team of 2 selects 1 or 2 exercises from following list:

SSH

Iron Mike

Merkins

CMU Overhead Press

CMU Curl

CMU Row

Squat

Jump Squat

BBS

4 ct American Hammers

Hello Dolly

Grady Corn

Bobby Hurley

Squat Jack

The Combined count of reps between the one or two exercise must add up to 33

For example, each person on the team does 33 reps. of chosen 1 exercise, or they each do 16 of one and 17 of another. Or 30 of one and 3 of another, etc. Must add up to 33

Do set of exercise, then run as follows:

1 lap, exercise, 2 laps, exercise, 3 Laps, exercise, 4 laps, exercise, 3 laps, exercise, 2 laps, exercise, 2 laps (goal is to complete 18 laps)

Mosey Back to stop sign at “Y”, do whatever set of 33 exercises you were doing at seabiscuit

Mosy Back to AO

MARY:
Insert information about any additional post-THANG work (if applicable).
COUNT-OFF & NAME-O-RAMA
19 HIMs total
CIRCLE OF TRUST/BOM:

Life is tough and full of unexpected challenges. We can be better prepared to face life’s challenges if we take control (the best we can) and make a plan. Of course, situations change and we may not follow our plan, but we are certainly better prepared when we do have a plan. Tonight my plan seemed simple (I had planned 18 laps plus mosey distance for everyone at a reasonable pace) to end up at 3.3 miles. I chose 33 because my late son Grady’s (F3 Quikrete) 33rd birthday was 10/17. We didn’t quite hit 3.3 miles but we got close. Situations usually never go as planned, but plans are invaluable.

MOLESKIN:
Insert any personal comments, notes, devotion content, etc.
ANNOUNCEMENTS:
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.