F3 Knoxville

Tag: Steam

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.

The Pumpkin Says…

THE SCENE: Sunny, a bit warm, low 80s.  Maybe the last 80 degree day of the year?…

F3 WELCOME & DISCLAIMER

Check.
WARM-O-RAMA:

-20 Side Straddle Hops (4-ct), in cadence

– Air Squared (Squat chair while forward extended arm claps) 10 Overhead, then 10 sideways (seal claps)

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

-LBCs, forward/backward

-Leg Stretches

THA-THANG:

Mosey to Big Tree next to circle drive, south of the Admin bldg.  What’s that?? A bag?? A bag with a PUMPKIN IN IT??!! Let’s get it.

Get Pumpkin.  Indian Run to oval parking lot down by Field of Dreams.  Pass the Pumpkin to the back of the line.  When it gets there, that person runs to front, carrying it over his head, then passes it backwards.

  • The Pumpkin Says What You’re Going to Be! This was my favorite Halloween song from grade school.  I can’t remember the exact lyrics, but it talks about how the pumpkin will select what your get-up is for Trick or Treating that year.  So… Pick a card from the Trick or Treat container.  This is the “disguise” we will have for Halloween, and an associated exercise..
    • A DRAGON!
      • Do a 5-count Welsh Dragon. RUN A LAP
    • AN INMATE!
      • Do 10 Prisoner Get Ups. RUN A LAP
    • A FAMOUS ATHLETE!
      • Do 20 Bobby Hurleys, RUN A LAP
    • A STAR WARS VILLAIN!
      • Do 20 Imperial Squat Walkers, RUN A LAP
    • AN ANNOYING CARTOON CHARACTER!
      • Do 20 Smurf Jacks, RUN A LAP
    • DOLLY PARTON!
      • Do 20 Hello Dollies (4-ct), RUN A LAP
    • A ZOMBIE!
      • 20 Walking ROCKETTES (feet straight out) (4-ct), RUN A LAP
    • A PIMP!
      • 20 Pickle Pounders, RUN A LAP
    • THOR!
      • Do a round of CAPTAIN THORS (up to 5 reps), RUN A LAP
    • SPIDER MAN!
      • 20 Peter Parkers (4-ct), RUN A LAP
    • A ZOMBIE!
      • 20 Zombie Crunches each side (LBC with both legs laid to the side like a dead zombie), RUN A LAP

REVERSE INDIAN RUN UP PICKET’S CHARGE.  Person in front runs with the Pumpkin over their head as long as they can, then hands it off and goes to back of line.

Mid-way up Pickett’s… Pumpkin Line Dance.  Get in a line.  Do the following exercises, doing a special Pumpkin exercise when it gets to you (in parentheses).

  • Big Boy Situps (5 American Hammers w/ pumpkin)
  • Hold Plank (5 Pumpkin Press Burpees)
  • Tempo Squats (5 Squat Thrusts with Pumpkin)

MARY:
The PAX did some ab work while the 6 caught up.  Then some stretching to wrap it up.
COUNT-OFF & NAME-O-RAMA
Nine little ghouls! And a pumpkin.  Which we smashed at the end.  It was a good pumpkin.  It deserved better.
CIRCLE OF TRUST/BOM:
Scrapped my original Word, and talked about how grateful I am to have to of our Double-Respect HIMs, Lilydipper and Jinxy, back from their hip surgeries and working out with us again.  We are a better PAX for it, and their dedication and effort to recover and get back into our workout group is nothing short of inspiring.
MOLESKIN:

ANNOUNCEMENTS:
Christmas Party!