F3 Knoxville

Tag: Steam

Q101 in the Scorching Fake Gloom

THE SCENE: Hot enough to melt your face off… think of that scene in Raiders of the Lost Ark when the bad guy sees the ark’s contents. 97 degrees at LEAST with probably a 110 degree heat index. It sucked.

F3 WELCOME & DISCLAIMER

Introduced myself as Q and Lilydipper as Co-Q for a Q101 beatdown that will include some commentary during the workout to reinforce the F3 standards of what we do and why we do it.

Done, with explanations as to what the components are and why we do it, including:

– Call out TIME WARNING (2 mins, 1 min) and START ON TIME.

– Carry a WATCH and PHONE!

–  WELCOME to F3! FITNESS, FELLOWSHIP, AND FAITH!!

INTRODUCE yourself! You will be leading these men for the next 45 minutes to an hour, establish yourself as their Q!

– IDENTIFY ANY FNGs

  1. Make sure they understand the disclaimer (get a nod of understanding)
  2. Make sure you demonstrate exercises that may be unfamiliar to them.
  3. Make them feel welcome! Pay special attention to their status during the workout.

–  Include LEGAL DISCLAIMERS:

  1. I am not a professional
  2. You are here on your own volition, and participating at your own risk
  3. F3 is a free program open to all men
  4. Know your limits, and modify if you need to, but do the best you can! ALWAYS GIVE 100%… UNLESS YOU’RE DONATING BLOOD!  Ha Ha Ha.
  5. Additional COVID-related disclaimers. 1. Limit of 50 PAX, 2. No sharing of equipment; gloves recommended, 3. If you’ve been sick, or around someone who’s sick, please stay home. 4. Maintain social distancing.


WARM-O-RAMA:
Performed exercises that would demonstrate various counts and focused on 1.) getting the heart rate up, 2.) stretching the legs, and 3.) stretching the arms.

– TAKE CHARGE!

  1. Make eye contact
  2. Use your “outside voice”
  3. Use GOOD FORM
  4. Bring great ENERGY and ENCOURAGE!

– The Warm up usually consists of 4 to 5 exercises designed to get the heart rate going and provide some stretching of the arms and legs. Call out:

  1. The NAME of the exercise
  2. Whether it’s single count or in cadence
  3. “Ready position”… “Exercise!”
  4. Change cadence on the final rep.

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

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

– 10 Steve Earls (4-ct), in cadence

– 10 calf raises, SINGLE COUNT

– Little of this and that

THA-THANG:

THA THANG is the main part of the workout, and usually consist of 3 to 5 “stations”, where you mosey to and then do an exercise (“String of Pearls”). Keeps the PAX together and provides some variation.

– PLAN OUT the workout ahead of time!

– Keep an eye on your TIME

– EXPLAIN CLEARLY and ENCOURAGE

– If you can’t Q it, don’t do it!  Not a “clipboard” program where the Q sits out

– Be FLEXIBLE!

– Make sure everyone is always ACTIVE! Give the rabbits something to do if they finish first.

– Situational awareness! Pay attention to the PAX. Sweep back to get the 6. NO man left behind!!

MOSEY to the parking lot below the Coliseum.

DORAS: These are a common type of exercise used in F3 where you pick a battle buddy and work towards a cumulative goal, like reps of an exercise.  RABBITS, Help out with the reps of others!

One partner runs a loop up the stairs and around while the other starts the exercises.  Each pair shall complete the total number:

  • 100 Carolina Dry Docks
  • 100 Big Boy Situps
  • 100 Lunges (2-count; only count the left leg)

** Turned the beatdown over to the great and powerful Lilydipper!!**

Mosey to the shaded parking lot across the street from the Northern Ball Fields Entryway parking lot.

We will do four corners with the following exercises:

Corner 1:  20 Star Jumps.  Then Bear Crawl to Corner 2.

Corner 2:  20 Big Boy Sit-Ups.  Then Bernie Sanders to Corner 3.

Corner 3:  20 Merkins.  Then Lunge to Corner 4.

Corner 4:  20 Flutter Kicks (4 ct).  Then Sprint to Corner 1.

Rinse and Repeat.

Next we will take a short mosey to beginning of the Dragon Tail.  We will do Route 66 up the Dragon Tail with the following exercises. (Note:  Those finishing the last light of the Dragon Tail will sweep men back to start the Dragon Tail again with the next exercise.)

  • Squat Jumps
  • Dive Bombers
  • Iron Mikes (both legs = 1)

(We only finished the first one due to time). Mosey to Shady Tree area by stoplight at northeastern corner of Admin Bldg.  20 American Hammers.

Mosey to AO.
MARY:
20 Hello Dollies

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:

One thing that many of us worry about in regarding to Q’ing a workout is giving the message, the BOM, at the end of the workout. We might think “I can’t speak the way that some people can.”  “I don’t have anything wise or good to say.”  “I’m not religious enough.”  “I will screw it up.”

You don’t have to deliver a long speech for the BOM.  Also, you need not know the bible well or deliver a message that must pass religious muster.  Just speak about something you have learned, something important to you, something that might help others.  Not everyone will respond the same way but I can almost guarantee that some of your brothers will get something out of your message.  I personally love hearing what different brothers have to say, the little pearls of life wisdom they can share with me.  And, as for your ability to speak well, thing about Moses, the great leader of the Israelites that led them from Egypt to Isreal:

From Exodus 4: 10-12

10 But Moses said to the Lord, “Oh, my Lord, I am not eloquent, either in the past or since you have spoken to your servant, but I am slow of speech and of tongue.” 11 Then the Lord said to him, “Who has made man’s mouth? Who makes him mute, or deaf, or seeing, or blind? Is it not I, the Lord? 12 Now therefore go, and I will be with your mouth and teach you what you shall speak.”

As to worrying about screwing up, your brothers are on your side no matter what.  And, screwing up is what we do.  Think of Abraham Lincoln.  The following list is from an article by Ron Kurtus:

A common list of the failures of Abraham Lincoln (along with a few successes) is:

  • 1831 – Lost his job
  • 1832 – Defeated in run for Illinois State Legislature
  • 1833 – Failed in business
  • 1834 – Elected to Illinois State Legislature (success)
  • 1835 – Sweetheart died
  • 1836 – Had nervous breakdown
  • 1838 – Defeated in run for Illinois House Speaker
  • 1843 – Defeated in run for nomination for U.S. Congress
  • 1846 – Elected to Congress (success)
  • 1848 – Lost re-nomination
  • 1849 – Rejected for land officer position
  • 1854 – Defeated in run for U.S. Senate
  • 1856 – Defeated in run for nomination for Vice President
  • 1858 – Again defeated in run for U.S. Senate
  • 1860 – Elected President (success)

The fact is that we are supposed to screw up as leaders.  That is how we learn and how we grow.

MOLESKIN:

ANNOUNCEMENTS:
GrowSchool to immediately follow the workout.  CSAUP this week-end at the Dog Pound, 6:30 am Saturday. Asylum PM is trying to break the attendance record on Tuesday to send Title IX out in style!

#2ForTuesday

THE SCENE: Insert info about the weather, etc.

F3 WELCOME & DISCLAIMER

  • Welcome to F3: Fitness/Fellowship/Faith
  • My name is Steam and I’m honored to be your Q this evening. And welcome to #2ForTuesday
  • ANy FNGs?
  • Couple things before we begin:
    • I’m not a professional
    • You’re here on your own volition – aka you’re here on purpose.
    • I don’t know any injuries you may or may not have – so if you need to modify anything we do this evening feel free to do it, but push yourself and the men around you! They deserve it and so do you.
    • I do have water and medical gear in my pack just so everypone is aware – and I will have my phone on me for the duration of the Q.
    • If at any point in time you feel dizzy or overheated – let someone know immediately. We’re gonna watch each other’s 6 and push each other, but safety is #1.
    • And I know that this point has been driven in time and time again – but if you’re not hydrating before you come out here and try and do an intense workout, ideally the day before at the latest, there’s potential that you’re going to be a liability and risk to no other’s safety. So hydrate. This heat doesn’t mess around.


WARM-O-RAMA:

 

  • SSH: 20 x 4 IC
    • #2FT
  • Squat: 15 x 4 IC
    • #2FT
  • Imperial Walker: 10 x 4 IC
    • #2FT
  • Man-Maker: 5 x 4 IC
    • #2FT
  • 10 Motivators (All on a 4 count – except the final count/hops)
    • (1) SSH
    • (2) Half SSH
    • (3) Legs only SSH
    • (4) Hops (1 count)
    • Finished at 2 – killer

THA-THANG:

(mosey to CMU pile)

—Lightpost trail by Pickett’s Charge—

  • Every lightpost for 8 total lightposts = 1 Man-Maker
  • When you get done with your 8th Man-Maker – execute Plank-Ups on a 4 count
  • #2FT –> back up the hill for 8 lightposts – do the same thing

(mosey to CMU pile down the hill)

—CMU Pile—

  • Grab a CMU each
  • Quarter Pounder
    • 25 Curls
      • Sprint to the flag by the pavilion = 1 burpee
      • sprint back
  • 25 chest presses
    • sprint to the flag by the pavilion = 1 burpee
    • sprint back
  • 25 swings
    • sprint to the flag by the pavilion = 1 burpee
    • sprint back
  • 25 1-handed merkins (rotate hands)
    • sprint to the flag by the pavilion = 1 burpee
    • sprint back
  • PAX executes 25 x 4 flutter kicks (x2 for #2FT)
  • PAX executes 10 SSHs on a 4 count

(mosey across the street to Pickett’s Charge hill)

  • 2 lines going all the way up the hill – American Indian run style.

 

  • At the very top – PAX is halted and reminded of “No Man Left Behind – No Man Left the Same” — 10 up/down merkins
  • Mosey back to the AO

MARY:

6 Minutes in Heaven

  • SSH
  • Imperial Walkers
  • Final 4 minutes = work on recovering/breathing/stretching techniques

COUNT-OFF & NAME-O-RAMA

25 PAX

CIRCLE OF TRUST/BOM:

 

  • “Expiration Dates”
    • This is something I want to share because this is a lesson I’ve learned before – I’ve just mislabled it. But I’m going through it right now again and have been able to use discernment to better understand what’s really happening.
    • When you think of an expiration date, let’s say on something in your fridge for example – it’s a prophecy of what’s to come. On this date – this will no longer be in your best interest or be good for you to consume. They’re pretty self explanatory right?
    • The reason for the expiration date is so that it can be removed so something else can take it’s place. Not just anything else – but something that’s good, something that is new and fresh. If I keep milk that’s past it’s expiration date in my fridge, it’s only existing to take up space in my fridge, instead of being replaced with something that’s more lifegiving. And you know what happens when you keep something that’s past it’s expiration date in your fridge? It starts to spread an aroma or an unpleasant smell – thus making the fridge and anyone who opens the fridge that much more aware that something expired is still being housed.
    • But what happens when things don’t have a nice, printed out expiration date right on the front? What do you do then?
    • There are things in life that will become expired without you even knowing it. There are things in your life that will have an expiration date that at the time of purchase you never thought would have an expiration date. But the producer and supplier did.
    • And that’s a hard thing to acknowledge sometimes – when there’s something in your life that’s past it’s expiration date and you can tell. How can you tell? Because of it’s aroma and the way it is affecting other things in your metaphorical fridge (your life). These could be things that are good! These could be things that you don’t want to have an expiration date and you’re looking up at the producer asking why did this have to expire?
    • Because the producer knows something else is coming. The producer knows that sometimes things that we wanted to keep in our fridge had an expiration date from the very beginning and just because they were in our fridge at one point doesn’t mean they were designed to stay there forever.
    • Let me back this up with what I think being a responsible fridge owner that seeks wisdom and discernment looks like – or as we refer to – High Impact Men
    • 1 Corinthians 13:11 — “When I was a child, I talked like a child, I thought like a child, I reasoned like a child. When I became a man, I put the ways of childhood behind me.”
    • It’s hard to recognize some things in your life might have an expiration date. It is. I’ve been there. I’m there right now. But until you remove what has become expired, it’s gonna be really hard for the producer to take you higher.

Soot Summer Special Part III

THE SCENE: Almost thunderstormed, but didn’t.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Little baby arm circles, 8-count push-ups, mosey to Peyton Manning Pass.
THA-THANG:

Mosey’d around 11th street garage. Bear crawled across the pedestrian bridge. Route 66’d the light polls on the north side of The Hill with a single burpee at each. Mosey’d to Peyton Manning Pass.

11s up and down Peyton Manning Pass, endzone to endzone. Merkins at the bottom and squats at the top.

Added some Colorado Springs flavor with a sprint up the Manitou Incline to Pikes Peak (sprint up the stairs to the top of The Hill). Bear crawled across the pedestrian bridge again. Did Indian Runs down three flights of the 11th Street Parking Garage and back to the AO. Finished with Taking the Field.

MARY:
Rotated through the PAX for Four-Minutes-o-Mary. Several PAX contributed with various core exercises 15-20 reps each.

COUNT-OFF & NAME-O-RAMA
15 PAX (1 FNG). Soot, Steam, Duggar, Precious, Reverb, Butterfly, Magic Mic, Postman, PDA, Doubtfire, Swanson, Passport, Drive Thru, Backdraft, Stool (FNG)

CIRCLE OF TRUST/BOM:
“Therefore, I urge you, brothers and sisters, in view of God’s mercy, to offer your bodies as a living sacrifice, holy and pleasing to God—this is your true and proper worship. Do not conform to the pattern of this world, but be transformed by the renewing of your mind. Then you will be able to test and approve what God’s will is—his good, pleasing and perfect will.” – Romans 12:1-2

Don’t conform to the fear and despair in the world around us. Be true HIMs in our families and communities by renewing our mind and being transformed. Be the hope and the light and the strength the world needs.

MOLESKIN:
It was great being back in town and getting to Q with you all again!

244th Edition of Patriot Games – F3 Style

THE SCENE: Pre-Ruck with the Flag at 0615 to finish scouting out F3 route – arrived back at the AO at 6:50 to Cheatsheet and Mermaid ready to rock

F3 WELCOME & DISCLAIMER

  • WELCOME to F3: Fitness – Fellowship – Faith
  • My name is Steam and I am HONORED to be your Q this morning, on America’s 244th birthday
  • A couple things before we begin
    • Any FNGs?
    • I’m not a professional
    • You’re here on your own volition – meaning you’re here on purpose. And I firmly believe that.
    • I don’t know any injuries you may or may not have so if you need to modify anything we do this morning, feel free to do it, but push yourselves and the men around you – they deserve it and so do you.
  • Like I said earlier – you are here on purpose. It is no accident you showed up this morning – just like 244 years ago the greatest nation was founded on purpose, with things like this in mind.


WARM-O-RAMA:

 

  • SSH: 61 x 1
  • Mountain Climber: 61 x 1
  • Flutter Kick: 61 x 1
  • Squat: 61 x 1

= 244 (Happy Birthday 🇺🇸)

  • Merkin position —> all PAX sing “Happy Birthday” while holding the Merkin plank

THA-THANG:

***The Standard for the Q*** = The Shovel Flag will stay at the front of the PAX for the duration of the Q. The QIC does not go past it and neither does anyone else. This will be our rallying point for the entire Q. Flags out front.

(Mosey over to Pickett’s Charge)

  1. Pickett’s Charge
  • Pushups have been crucial to our country since day 1
  • The founding fathers coined the phrase “Merkin” for pushups before they signed the Declaration of Independence. Once again, I’m not a professional so don’t hold me to that
  • So we will honor them this morning by doing 10 Merkins on a 4 count together in cadence – taking the small hill – executing 10 more Merkins on a 4 count in cadence together and rinse and repeat until we hit the top, AYE?
  • Execute 10×4 Merkins and take the hill
  • PAX executes evolution on Pickett’s Charge – the Flag being passed to a new HIM after each iteration of merkins

 

(Mosey to light post path across from Veterans Memorial)

 

2. Light-Post Path Across from Memorial

  • “Bringing the Hammer Down”
  • Every other light = 13 x 4 American Hammers
  • Finish at the street/crosswalk

 

(Mosey to Everest)

 

3. Everest

  • Q sends Cheatsheet 1/4th up (big stump where a tree used to be) with the flag – with instructions to wave it and give the command to charge up the hill balls to the wall after SSHs are completed by all PAX
  • Line up facing Everest
  • Buy-In = 50 SSHs (1 count)
  • TAKE THE HILL

(Wagon wheel with the flag to get the 6 up)

  • At the top – Steam asks for a 50 count – yes you heard right – a 50 count
  • Q asks men to focus on their breathing and think about their time “in country” from the day they were born

(Mosey carefully back down Everest to the other side of the walking path and with the flag out front execute 10 x 4 merkins

(Mosey down the street across from Veterans Memorial)

  • Out of respect, when we get to the top, we will stay in silence until we step off to mosey back to the AO. I will instruct us in a few things, we’ll take a moment, and head back. Sound good?
  • American Indian walk up the veterans memorial hill – flag stays up front
  • all the way to the top where the flags are
  • At the Top
    • 10 Merkins in silence
    • When you’re done — recover, and focus on your breathing
  • Here’s what’s about to go down:
    • We’re going to take a moment of silence together – I’ll say a prayer over us (below in BOM section) take a moment and look at these white stones, at the flag and just breathe. 

(Mosey back across the street)

Final push to the AO –> 100%

Post-Thang:

  • Go out the same way we came back in
    • SSH: 244 x 4
  • CheatSheet leads in 100 SSHs
  • 25 merkins on a 4 count

COUNT-OFF & NAME-O-RAMA

18 PAX

CIRCLE OF TRUST/BOM:

 

  • “We hold these truths to be self-evident, that all men are created equal, that they are endowed by their Creator with certain unalienable rights, that among these are Life, Liberty, and the Pursuit of Happiness……….And for the support of this Declaration, with a firm Reliance on the Protection of divine Providence, we mutually pledge to each other our Lives, our Fortunes, and our sacred Honor.”
    • Declaration of Independence

 

  • Recited from the “Pray for America Bible” at the top of the Veteran’s Cemetery (See here on Amazon)
    • From the D-Day radio broadcast, June 6, 1944: “My fellow Americans: Last night, when I spoke with you about the fall of Rome, I knew at that moment that troops of the United States and our allies were crossing the Channel in another and greater operation. It has come to pass with success thus far. And so, in this poignant hour, I ask you to join with me in prayer:
      • Almighty God: Our sons, pride of our Nation, this day have set upon a mighty endeavor, a struggle to preserve our Republic, our religion, and our civilization, and to set free a suffering humanity. Lead them straight and true; give strength to their arms, stoutness to their hearts, steadfastness in their faith. They will need Thy blessings. And for us at home – fathers, mothers, children, wives, sisters, and brothers of brave men overseas – whose thoughts and prayers are ever with them – help us, Almighty God, to rededicate ourselves in renewed faith in Thee in this hour of great sacrifice. Many people have urged that I call the Nation into a single day of special prayer. But because the road is long and the desire is great, I ask that our people devote themselves in a continuance of prayer. As we rise to each new day, and again when each day is spent, let words of prayer be on our lips, invoking Thy help to our efforts……And, O Lord, give us Faith. Give us Faith in Thee; Faith in our sons; Faith in each other; Faith in our united crusade……With Thy blessing, we shall prevail over the unholy forces of our enemy. Help us to conquer the apostles of greed and racial arrogances. Leas us to the saving of our country, and with our sister Nations into a world unity that will spell a sure peace. And a peace that will let all of men live in freedom, reaping the just rewards of their honest toil. Thy will be done, Almighty God. Amen.”

 

  • 1 Corinthians 16:13-14: “Be on your guard; stand firm in the faith; be courageous; be strong. (14) Act like men.”

 

  • The Declaration of Independence cannot exist without the Bible. Neither can this country. It’s what it was founded on. However, the Bible transcends time and exists so that things like our great Nation, the Founding Father’s guidance, and the Declaration of Independence could come about.

 

  • This is the most unique and greatest nation in the world. And it was founded by High Impact Men. 244 years later – the United States (and the world) needs High Impact Men just as much as it did in 1776. More than ever. The High Impact Men that founded the United States of America believed in what they stood up for – that truly, by the hand of Almighty God – all men are created equal and there are certain unalienable rights. They stood for something. They were men of initiation and courage. 244 years later – we need those same men more than ever. We need fathers, sons, bosses, brothers – we need men of impact to stand up and follow the 1 Corinthians 16:13 model to the fullest. And it starts with you. Praise be to God we exist in the greatest country in the world – where we can openly say the name of Jesus and do things like F3.

 

  • The necessity for Iron Sharpening in 1776 still exists in 2020.

 

  • Just as the founding fathers understood their necessity for a savior and for freedom – we too, need to recognize this same need, 244 years later.

 

MERKIN’ IN THE RAIN

THE SCENE: Insert info about the weather, etc.

F3 WELCOME & DISCLAIMER

  • Welcome to F3: Fitness – Fellowship – Faith
  • My name is Steam and I’ll be your Q this morning
  • Thanks for being out here this rainy morning
  • Few things before we begin:
    • I’m not a professional
    • You’re here on your own volition – you’re here on purpose.
    • I don’t know any injuries you may or may not have, so if you need to modify anything we do this morning feel free to do so BUT PUSH YOURSELVES AND THE MEN AROUND YOU. They deserve it and so do you.
    • Any FNGs?


WARM-O-RAMA:

  • SSH: 30 x 1
    • Merkin: 15 x 1
    • Squat: 15 x 1
  • SSH: 30 x 1
    • Rockette: 15 x 1
    • Imperial Walkers: 15 x 1
  • SSH: 30 x 1

THA-THANG:

(Not Raining – WFP Amphitheater)

[ Downgrade ]

  • Run to top of Amp
    • 30 Pull-Ups/Chin-Ups
  • Run around to the stage
    • 25 incline merkins
  • Run to top of Amp
    • 20 Pull-Ups/Chin-Ups
  • Run around to the stage
    • 15 incline merkins
  • Run to top of Amp
    • 10 Pull-Ups/Chin-Ups
  • Run around to stage
    • 5 incline merkins
  • Recover on stage

***Starts pouring outside***

[ 30 On/10 off ]

  • 30 down/up incline merkins on the stage
    • 10 seconds of rest
  • Rinse & Repeat 3x

(Mosey out in the rain underneath the bridge)

[ It Pays To Be A Winner Part 1 ]

  • 2 teams against each of the 2 walls under the bridge
  • Teams bear crawl to the ruck in the middle – execute 1 burpee – bear crawl back
  • Rinse and repeat adding 1 burpee every time until you complete 5 burpees
  • 1st team done picks the exercise the losing team does in the rain
    • 30 Big Boy Sit-Ups in the rain (both teams do it)

(Mosey in the rain to the other side of the bridge)

  • 2 teams form up – 1 on the wall – 1 on the curb
  • Wall Team: 10 5 Second Squat Slaps
    • Drop down to a wall squat
    • hold for 5 seconds
    • slap the ground
    • back up = 1
  • Curb Team: 10 dips + rotating forearms
    • 10 dips
    • hold the dip position
    • rotate arms and palms from front to back until the other team is done
  • Rinse and Repeat 2x

(Mosey right out of from under the bridge to the water facing the WFP field

  • Men are on their backs on the concrete slab where the water is, head hanging over (water was low), feet extended
  • 30 x 4 flutter kicks in cadence

(Mosey back to the AO)

MARY:

Double Quarter Pounder

  • 4 core Xs – all 25 reps on a 4 count
    • Flutter Kicks
    • LBCs
    • Cockroaches
    • Box Cutters
  • Finish off with 30 1-count SSHs and 2 good burpees from every man

COUNT-OFF & NAME-O-RAMA

13 PAX – No FNGs

CIRCLE OF TRUST/BOM:

 

  • “The only thing necessary for the triumph of evil is for good men to do nothing.” – Edmund Burke

http://www.openculture.com/2016/03/edmund-burkeon-in-action.html