F3 Knoxville

Tag: Steam

The Fallen 13

[ The Scene ] 

Ruckers just getting in from a pre-ruck sesh. The quiet before the storm looked like light stretching and mumble chatter.

[ Welcome/Disclaimer ]

  • Welcome to F3: Fitness, Fellowship, Faith
  • Name is Steam and I’m honored to be your Q this morning 
  • 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 this morning, feel free to do so, but push yourself and the men around you, they deserve it and so do you! Hang in there with me and them for a solid 45 minutes.
  • FNGs?

[ Warm o Rama ] 

  • SSH: 30 (1ct)
  • Mountain Climber: 30 (2ct)
  • Baby Arm Circles: 20 (F – 1ct)
  • Baby Arm Circles: 20 (B – 1ct) 
  • Rockette: 10 (4ct)
  • Windmill: 10 (4ct)

[ The Thang ] 

(Mosey to the track) 

  1. Honor the 13
    • 13 fallen heroes in Afghanistan
      • David L. Espinoza
      • Nicole L. Gee
      • Darin T. Hoover
      • Ryan C. Knauss
      • Hunter Lopez
      • Rylee J. McCollum
      • Kareem M. Nikoui
      • Johanny Rosariopichardo
      • Humberto A. Sanchez
      • Jared M. Schmitz
      • Maxton W. Soviak
      • Daegan W. Page
    • 13 laps with an exercise in between
    • Each lap will be dedicated to one of the slain heroes 
    • Laps will be ran in silence
    • Lap 1 — Marine Corps Lance Corporal David L. Espinoza
      • “David Espinoza, a Laredo native Marine killed in Afghanistan, embodied the values of America: grit, dedication, service, and valor,” Cuellar wrote. “When he joined the military after high school, he did so with the intention of protecting our nation and demonstrating his selfless acts of service. I mourn him and all the fallen heroes in Afghanistan.” We owe him our gratitude for paying the ultimate sacrifice.
      • The X: 13 merkins (up/down)
      • Run the lap
    • Lap 2 —  Marine Corps Sgt. Nicole L. Gee
      • Just days before her death, Sgt. Nicole Gee posted a photo on Instagram of herself in uniform while holding a baby in Afghanistan with the caption, “I love my job.” We owe her our gratitude for paying the ultimate sacrifice.
      • The X: 13 big boy situps (up/down)
      • Run the lap 
    • Lap 3 — Marine Corps Staff Sgt. Darin T. Hoover
      • “Staff Sgt. Hoover served valiantly as a Marine and died serving his fellow countrymen as well as America’s allies in Afghanistan,” Utah Gov. Spencer Cox said. “We honor his tremendous bravery and commitment to his country, even as we condemn the senseless violence that resulted in his death.” We owe him our gratitude for paying the ultimate sacrifice.
      • The X: SSH: 13 (4ct)
      • Run the lap 
    • Lap 4 — Army Staff Sgt. Ryan C. Knauss
      • Ryan was a fellow Knoxvillian and Tennessean, and we own him our gratitude for his sacrifice. We owe him our gratitude for paying the ultimate sacrifice.
      • The X: The Bend and Reach: 13 (4ct)
      • Run the lap 
    • Lap 5 — Marine Corps Corporal Hunter Lopez
      • Lopez is the son of two Riverside County Sheriff’s Department officers, Captain Herman Lopez and Deputy Alicia Lopez. The department announced Lopez’s death on Friday. Sheriff Chad Bianco said on Facebook that Lopez planned on following in his parents’ footsteps and joining the department as a deputy when he got home from his deployment. We owe him our gratitude for paying the ultimate sacrifice.
      • The X: Squat: 13 (4ct)
      • Run the lap 
    • Lap 6 — Marine Corps Lance Corporal Rylee J. McCollum 
      • McCollum’s father, Jim, told The New York Times that McCollum was helping with evacuations and guarding a checkpoint when the attack at the airport happened. His father said this was McCollum’s first deployment and that he had gotten married recently. His wife is expecting with their first child. McCollum’s sister Cheyenne told East Idaho News that her brother was “going to be the best dad.” Cheyenne said her brother was the youngest of four siblings, her single father’s only son, and that he knew he wanted to be a Marine from a young age. We owe him our gratitude for paying the ultimate sacrifice.
      • The X: Imperial Walker: 13 (4ct) 
      • Run the lap 
    • Lap 7 — Marine Corps Lance Corporal Dylan R. Merola 
      • Cpl. Dylan Merola was a graduate of Los Osos High School, according to ABC 7 of Los Angeles. Students honored him at a football game on Friday night by wearing red, white and blue, the TV station reported. He was only 20 years old. We owe him our gratitude for paying the ultimate sacrifice.
      • The X: Mountain Climber: 13 (4ct)
      • Run the lap
    • Lap 8 — Marine Corps Lance Corporal Kareem M. Nikoui
      • “My understanding is that he rescued – per a sergeant that wrote the family – he rescued three families,” Bash told the TV station. “And he was in the process of saving children, translators that had worked for the U.S. government. He passed off a child and went back into the crowd and that’s when the bomb went off.” “He really loved that [Marine Corps] family,” Steve told The Daily Beast. “He was devoted—he was going to make a career out of this, and he wanted to go. No hesitation for him to be called to duty.” We owe him our gratitude for paying the ultimate sacrifice.
      • The X: LBC: 13 (4ct) 
    • Lap 9 — Marine Corps Sgt. Johanny Rosariopichardo
      • Johanny was 25 years old and from Lawrence, Massachusetts. We owe her our gratitude for paying the ultimate sacrifice. 
      • The X: The cherry picker: 13 (4ct) 
      • Run the lap 
    • Lap 10 — Marine Corps Corporal Humberto A. Sanchez
      • Humberto was only 22 years old and from Logansport, Indiana. We owe him our gratitude for paying the ultimate sacrifice. 
      • The X: The Iron Mike: 13 (1ct) 
      • Run the lap 
    • Lap 11 — Marine Corps Lance Corporal Jared M. Schmitz
      • His father told the St. Louis radio station KMOX that his son had always wanted to be a Marine and that he had “never seen a young man train as hard as he did to be the best soldier he could be.” We owe him our gratitude for paying the ultimate sacrifice.
      • The X: Flutter Kick: 13 (4ct) 
      • Run the lap 
    • Lap 12 — Navy Hospitalman Maxton Sonika
      • His family says that Max was most proud of being a Navy Corpsman and “devil doc” for the Marines. The statement said Max leaves behind a big family of 12 brothers and sisters. “Our nation mourns the loss of Navy Corpsman Max Soviak, whose uncommon courage in the face of unfathomable danger ensured the safe passage of countless civilians,” Kaptur said in her statement. “We will never be able to repay the debt we owe him, but we will be forever grateful for his willingness to serve when America needed him most. Our hearts go out to his family during this time, and we lift them up in prayer that they may find comfort in his memory.” We owe him our gratitude for paying the ultimate sacrifice. 
      • The X: Plank Jack: 13 (4ct) 
    • Lap 13 — Marine Corps Corporal Daegan W. Page
      • Daegan was 23 years old and from Omaha, Nebraska. We owe him our gratitude for paying the ultimate sacrifice. 
    • Run one more lap together in silence in honor of them all

(Mosey back to the AO)

[ Mary ]

Moment of silence for the fallen.

[ COT ]

  • # off — 12
  • Name o Rama
  • FNGs? — No
  • BOM
    • Everything in life will fail you at some point in time. The tragic loss of life that was seen last week in Afghanistan was an incredibly visible failure of leadership and ownership. Your government will fail you, your president will fail you, your country will fail you, your friends will fail you, your family will fail you — at some point in time everything will fail you to some degree.
    • But God.
    • But God are probably two of the most powerful words in the world. But God will not fail you nor forsake you (Deuteronomy 31:6 — Be strong and courageous. Do not fear or be in dread of them, for it is the Lord your God who goes with you. He will not leave you or forsake you).

Remember and Honor the fallen.

Clocks, Rocks, and Bowl Movements

[ Welcome + Disclaimer ]

  • Welcome to F3: Fitness, Fellowship, Faith
  • My name is Steam and I’ll be your Q tonight
  • A Few things before we begin:
    • I’m not a professional
    • You’re here on your own volition
    • You know your bodies better than anyone, so 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!
  • FNGs?

[ Warm o Rama ]

  • SSH: 25×4 IC
    • 5 Merkins on your own
  • Baby Arm Circles: 10×4 F IC // 10×4 B IC
    • 5 Merkins on your own
  • Imperial Walker: 15×4 IC
    • 5 Merkins on your own
  • Cherry Picker: 10×4 IC
    • 5 Merkins on your own
  • Motivator: 5
    • 5 Merkins on your own

[ The Thang ]

(Mosey to the Coliseum)

1. Rocking Around the Clock

  • Look at the Coliseum like a clock
    • 12, 3, 6, 9
  • 12 –> 12 SSHs (4ct)
  • 3 — > 3 Man-Makers
  • 6 –> 6 Mountain Climbers (4ct)
  • 9 –> 9 hand-release merkins (Army 4ct)
  • Rinse + Repeat 2x
  • Finish up at the 12 (top) + execute flutter kicks

(Mosey to Rock pile below Coliseum)

2. Murder Bunny Shuffle

  • Grab a rock
  • Line up facing towards the parking lot by the retaining wall
    • 10 curls (1ct)
  • Murder Bunny 5 spots
    • 10 presses
  • Murder Bunny 5 spots
    • 10 squats
  • Murder Bunny 5 spots
    • 10 triceps
  • Murder Bunny 5 spots
    • 10 rows
  • Murder Bunny 5 spots
    • 10 flutter kicks with rocks overhead
  • Return rocks to rock pile

(Mosey to the Bowl)

3. We’re About to Take a Bowel Movement

  • Battle Buddy Up
  • The Core 4 — 4ct
    • Flutter Kicks
    • LBCs
    • American Hammers
    • Up + Outs
  • 1 BB — will execute 1 of the core 4 here
  • Other BB — will take a bowel movement
    • Run around the bowl
    • Bench – 5 merkins
    • Top – 5 merkins
    • Side – 5 merkins
  • Rinse and repeat until both BBs have completed all of the core 4
  • Go in this order — Flutter kicks, LBCs, American Hammers, Up + Outs
    • No number to hit – work on form and execute correctly until your BB recovers you

(Mosey back to the AO)

[ Mary ]

  • Stretching with Steam
    • Head
    • Neck
    • Shoulders
    • Chest/Back
    • Legs

[ COT ]

  • # off
  • Name o Rama
  • FNGs?
  • BOM
  • “My heart tells me that Gollum has some part to play yet, for good or evil, before this is over.”
  • “I wish the ring had never come to me. I wish none of this had happened.”
    • “So do all who live to see such times, but that is not for them to decide. All we have to decide is what to do with the time that is given to us. There are other forces at work in this world Frodo besides that of Evil. Bilbo was meant to find the ring, in which case you also were meant to have it. And that is an encouraging thought.”
    • “Oh! It’s that way!”
  • Proverbs 12:21 — “Many are the plans in the mind of a man, but it is the purpose of the Lord that will stand.”
  • Joshua 24:15 — “But if you refuse to serve the Lord, then choose today whom you will serve. Would you prefer the gods your ancestors  served beyond the Euphrates? Or will it be the Gods of the Amorites in whose land you now live? But as for me and my family, we will serve the Lord.”

A few things:

  • (1) You have some part to play yet — for good or evil. God’s not done with you yet.
  • (2) You have a timeline you’re on. Make the most out of it. You are exactly when and where you’re supposed to be.
  • (3) There are things that are going to happen that we wish didn’t happen. How you respond will make all the difference. There are other forces are work rather than just the ones you see on TV or out in the world.
  • Re-framing things provides direction.
    • Just like Gandalf, when we reframe things, direction will come.
    • The best way to re-frame things and seek direction is Biblically.

15 Beating the heat at Asylum

THE SCENE: Hot with a few clouds, but mostly hot
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

SSH IC – 25
Arm Circles IC  10 x 2
Pinto Twist 10
Michael Phelps a/r
Grady Corn 32
Cherry Pickers 15
BBS 15

THA-THANG:

Mosey down stairs to everest
15 merkins – run half way up and then back
16 merkins – run half way up and then back
17 merkins – run half way up and then back
Peoples Chair against Fence with left punch, right punch
20  BBS OYO
Mosey to Triangle
Station 1 pickle pounder , 2-Crab Jack (2 ct), 3 -Rocky Balboa (2 ct) – 5, 10 ,15
Station 1 -Amer Hammer 2 ct, 2 -Shoulder taps- 2 ct, 3 – Iron Mike (2 ct) – 5, 10.15
Mosey to stop sign
Ring of Fire – 3 rounds increasing number of Merkins up to 3
Mosey to Rock Pile
30 Press
30 curls
30 lift
Mosey to AO

 

MARY:

COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:

Knox county drug overdose deaths were 259 in 2019, 383 in 2020 and year to date as of Aug 1 were 257 !, which at the current rate equates to 440 deaths in 2021, that’s a 70% increase from 2019.  In the US, there were 93,391 deaths due to drug overdose in 2020, compare that to about 37,000 in 2010. In 2020, records were set for the most death due to opioids, the most deaths from stimulants like methamphetamines and the most deaths from the deadly class of synthetic opioids known as fentanyls.

 

Compare the US Overdose numbers (93k) to the number of deaths due to Covid 19 in 2021- 336,802. This epidemic is all around us, be aware and take action where you can. These people dying are not strangers, they are brothers, sons, daughters, sisters, fathers, mothers, aunts and uncles. We have to turn this around!

MOLESKIN:
Insert any personal comments, notes, devotion content, etc.
ANNOUNCEMENTS:
Hardship Hill on Oct 2

Lifetime Brotherhood

THE SCENE: Sunny with a weather of 85F and a little breeze.

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

  1. Brady corns
  2. Windmill
  3. Plank jacks 4ct
  4. Mountain climbers 4ct
  5. CMU – Increment: 5x squat – curl – overhead – tricep

THA-THANG:

Workout 1: CMU
Murder Bunny or bear crawl

Each cone: 10 merkins x 10 frog jumps
Then run to playground: 10 box jumps x 10 tricep dips

Workout 2: CMU 2x

Per corner:
Back: 20rows x 20deadlifts
Chest: 20merkins x 20shoulder taps
Shoulder: 20shoulder press x 20sumo squats (wide squats)
Arms: 20biceps x 20triceps

Mosey to Picketts Charge

Workout 3: 1st hill 4
1. Mountain climbers 4ct in cadence
2. Shoulder tapos 4ct on top

2nd hill 4x bearcrawl up
1. Prisoner getups 4ct
2. Toe taps 4ct

Workout 4: Colosseum 3 base

1st base: 10 side straddle hops – run around. 2nd base: 10 side straddle hops – run around 3rd base: 10 ssh – run around

Mosey back to AO.

MARY:
Wagon wheel the six

COUNT-OFF & NAME-O-RAMA
26 HIMs in attendance. Mickey not tagged.

CIRCLE OF TRUST/BOM:
As may not all of you know, Me and my family are only visiting the US, supposedly for a few weeks for the holiday last year until Philippines declared another hard lockdown in January. Ever since then, we thought of staying here for a bit longer until we get the vaccine, and until the covid cases subside – which did not up until now. The past 8 months has been nothing short of amazing not just for me, but for my family as well. I get to spend a lot of time with parents again, them spending time with their grandchild and it feels so great to be home again with them.

Back tracking, when we first got here, my wife and I were really paranoid because of the pandemic, because of how bad the situation is where we came from. We’re scared for our child of getting sick so we always had our guards up against the virus. I met a bunch of guys working out at 5:30am under a drizzling, 35F weather. It was dark, winter, cold and awfully at the peak of the pandemic. It was my second day here in Knoxville and rest assured still jet-lag from our 27-hour flight (thus, the name, Jetlag). We worked out and it felt horrible, I’m not going to lie. But it amazes me how everyone stays for a while after the workout to say a few words, to say a little prayer for the others and for the community. Every workout is different, and I get to learn more about the community, more about what F3 means and how they make their impact in the society. And of course, these men became my brothers. These men lift each other up; cheer and pray for each other when one is down.

I have never seen anything like it. They welcomed me, a visitor, from a foreign country, in the middle of the pandemic, like I’m one of their own.

I absolutely love them, my brothers for life. And I will be forever grateful to them, for making me a better man, better partner, better son, better father – a HIM. And I’m truly honored to be part of this lifetime brotherhood.

MOLESKIN:
Prayers for Drum Major’s daughter, Hunter, who tore her acl; for Lily’s recovery from the hip surgery; Doubtfire’s grandmother-in-law’s recovery, who recently suffered a heart attack;

ANNOUNCEMENTS:
CSAUP at Dog Pound is moved to August 21.

13 Helpers

THE SCENE: Partly cloudy in the low 80’s and a bit humid
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

SSH 20 IC
Cherry Picker 15 IC
Michael Phelps
Grady Corns 32 IC
Rockettes 20 IC
Merkins 10 OYO

THA-THANG:

Mosey Down road to stop sign
Nickel Dime Quarter
Bobby Hurly – on one end and American Hammer (2 ct) on other
Burnie then run back
Mosey to bat cave in shade, Ring of Fire – Merkins up to 3 ct

Mosey up road to shady area in front of the low building at south entrance
Split in 2 groups
Nickel Dime Quarter
Merkins one end and BBS at other- Run between
Crunches  on one end and IMP Walkers at other – Liutenant Dan in between (1 x lung, 1 x squat, then 2x,  etc), uphill, run back
OH Claps on one end and Iron Mike (1 ct) at other – bear crawl uphill, run back
Mosey to rolling grass hill, then Pickets Charge back to bat cave

MARY:

COUNT-OFF & NAME-O-RAMA
13 PAX
CIRCLE OF TRUST/BOM:

Fred Rogers: When I was a boy and I would see scary things in the news, my mother would say to me, “Look for the helpers. You will always find people who are helping.” To this day, especially in times of “disaster,” I remember my mother’s words and I am always comforted by realizing that there are still so many helpers – so many caring people in this world

Thinking about the billionaires going into space and all the publicity. Yes its an achievement, but its not really a big impact on pretty much the rest of the society. Good news stuff.

Being a helper. Doing what you can to make a difference. Doing something that doesn’t help you, creates more work for you and potentially more risk. Being a helper whenever and wherever you can within your capabilities. Reaching out, overlooking the negative and not making comment or judgement, just being there, reaching out to impact someone else, be it a stranger or not. Listening, acting. That’s a saint in my book. We have many examples in F3 of this behavior every day, not me. We all have the capability to impact others- whether it be a kind word to a stranger or reaching out to someone who you have lost touch with. Seems like today everyone is looking to find fault and call people out when they make a mistake. That’s the ego working. Forget that, small gestures can and do make an impact. People who do this consistently are saints. We have many in F3, true HIMs every day make both big and small impacts. Small acts matter!

MOLESKIN:
Prayers for @Lilydipper, @CoronaWeight’s brother, @DrumMahor’s daughter and @Jetlags friend
ANNOUNCEMENTS: