F3 Knoxville

Tag: Steam

Just 5 More

THE SCENE:

Chilly and a slight bit windy (30s)

Title9 and Steam get back from the pre-ruck as guys are pulling in and getting ready.

F3 WELCOME & DISCLAIMER

  • Welcome to F3: Fitness/Fellowship/Faith
  • My name is Steam and I’m your Q in charge this morning
  • Let’s get a couple things out of the way before we begin:
    • I’m not a professional
    • You’re here on your own volition
    • You know your body and any injuries you may have – I don’t. If you need to modify anything we do this morning feel free to do it. But push yourself and the men around you!
  • FNGs?
  • The name of the game for the next 58 minutes or so is “5 more.” Look at one of your hands – how many fingers? Hopefully 5. When you’re beat down, tired, cold, asking yourself why am I out here in the freezing cold, tell your mind and your body “5 more.” Whether it’s 5 more breaths, 5 more steps, or 5 more seconds of suffering, it will pass and you will push through. AYE?


WARM-O-RAMA:

 

  • SSH: 10 x 4 IC
  • Rockette: 10 x 4 IC
  • Baby-Arm Circle: 5 x 4 (F) & 5 x 4 (B)
  • Mountain-Climbers: 10 x 4 IC
  • Cherry-Picker: 10 x 4 IC
  • Windmill: 10 x 4 IC

THA-THANG:

[ 10s ]

  • Battle buddy teams will run to the next light post
  • 1 BB will hold the feet of the other, as they execute 10 BB sit-ups
  • Run to the next light – same thing
  • The BB that is executing sit-ups will roster every light
  • Go to the street
  • Once at the street – execute flute kicks

(10 count)

[ 5s ]

  • Same type of deal – we’re going to go back down this path
  • Every light = 5 battle buddy merkins together

[ Flying EH from Hooker – Mahamoud (FNG) ]

    • Hooker picks up a runner named Mahamoud
    • Mahamoud knows who we are – he sees us every Saturday running around the park.
    • Joins PAX in finishing up “5s” exercise – PAX gives a warm welcome and Lillydipper sticks with our new FNG
  • Finish in that parking lot where we started – squats until 6 recovers

[ Parking Lot Obstacle Course ]

  • 3 points of contact: middle + 2 perimeter sides
    • PAX bear crawls to one side – executes 15 x 4 SSHs
    • PAX bear crawls back to middle – executes 10 x 4 SSHs
    • PAX bear crawls to opposite side – executes 15 x 4 SSHs
    • PAX bear crawls back to middle side – executes 10 x 4 SSHs

(15 count)

(Mosey to Cardiac)

[ Blackjack/21 ]

  • New Battle-Buddy
  • Push each other through this evolution
  • 3 points of contact on Cardiac
    • Top
    • Curve (middle)
    • Bottom lamp post
  • Top: 10 x 4 Mountain Climbers
  • Curve (Middle): 10 x 4 Merkins (Army)
  • Bottom: 10 x 4 SSHs
  • Run back Up to Top and hold the plank until 6 is up

[ All PAX does Blackjack/21 together – finishing at the bottom ]

[ Mahamoud is still with us! ]

(15 count from PAX)

(PAX moseys to covered pavilion facing lake below baseball fields)

[ 5 More ]

  • All-Together
    • 5 incline merkins on bench
    • 5 dips
    • 5 decline merkins on bench
  • Rinse & Repeat 3x
    • EXCEPT – 1 evolution = 10 reps each – Mahamoud answered the questions “How many fingers are on your hand” with 10 – so 10 it was.
  • PAX push through 1 more set of 5 together

(Mosey to big pavilion next to morning AO)

[5s]

  • All Together
  • 5 pullups under table
  • rotate to the right
  • 5 incline merkins
  • rotate to the right
  • 5 pullups under table
  • rotate to the right
  • 5 decline merkins

( Rinse & Repeat – Q asks PAX for just 5 more )

(PAX mosey to morning AO parking lot)

  • Q leads PAX in cool-down drills
    • karaoke, frankenstein stretches, side-shuffles, jog/merkins across the lot and back

(New Battle Buddy Teams)

  • Q releases each battle buddy team to sprint it out and finish up the hill to the Saturday AO parking lot

(30 seconds left)

  • 5 final SSHs

COUNT-OFF & NAME-O-RAMA

12 PAX – 1 FNG

CIRCLE OF TRUST/BOM:

[ What Are You Fighting For ]   [ 5 More ]

MOLESKIN:

[ What Are You Fighting For ]

(LOTR – The Two Towers)

Frodo : I can’t do this, Sam.

Sam : I know. It’s all wrong. By rights we shouldn’t even be here. But we are. It’s like in the great stories Mr. Frodo. The ones that really mattered. Full of darkness and danger they were, and sometimes you didn’t want to know the end. Because how could the end be happy. How could the world go back to the way it was when so much bad happened. But in the end, it’s only a passing thing, this shadow. Even darkness must pass. A new day will come. And when the sun shines it will shine out the clearer. Those were the stories that stayed with you. That meant something. Even if you were too small to understand why. But I think, Mr. Frodo, I do understand. I know now. Folk in those stories had lots of chances of turning back only they didn’t. Because they were holding on to something.

Frodo : What are we holding on to, Sam?

Sam : That there’s some good in this world, Mr. Frodo. And it’s worth fighting for

This pivotal question halfway through the story-line of Lord of the Rings must be asked and called out. What are we holding on to as High Impact Men? What are you holding on to?

When you’re in the suck (whatever that is for you), remind yourself of this crucial question. That YES, THERE IS evil in the world and it’s not always a good and fair place BUT YES, THERE IS some good left in this world and it absolutely is worth fighting for. It’s worth going toe to to with men at 0530, it’s worth being the leader of your family day in day out, it’s worth that conversation, it’s worth pushing your battle buddy and reminding them of this truth as well.

Biblically – I think this ties in extremely well with Sam’s truth that he speaks in the midst of a hellish and seemingly impossible mission.

“Though the fig tree should not blossom, nor fruit be on the vines, the produce of the olive fail and the fields yield no food, the flock be cut off from the fold and there be no herd in the stalls, yet I will rejoice in the Lord; I will take joy in the God of my salvation. God, the Lord, is my strength; he makes my feet like the deer’s; he makes me tread on my high places.”

‭‭Habakkuk‬ ‭3:17-19‬ ‭ESV‬‬

Note the similarities in this rhetoric. Not ideal situations BUT/YET – the reminder of hope appears.

[ 5 More ]

  • Take a look at your hand at some point in time this week and look at how many fingers you have. 5 (hopefully….)
  • I encourage all of us to push ourselves and the people around us this week with this simple challenge: Can I give 5 more?
    • 5 more breaths
    • 5 more steps
    • 5 more reps
    • 5 more minutes
    • 5 more_____________
  • Tell your mind that you’re going to push harder, go further, and give 5 more this week.

Team Hoyt Mentality

THE SCENE: 45*, clear, and perfect
F3 WELCOME & DISCLAIMER Did that
WARM-O-RAMA:
Squat and reach
4-count merkins
Windmills
SSH
8-count bodybuilders
THA-THANG:
Quick mosey over to the long, straight sidewalk adjacent to the convention center. Six cones are set up down the length of the sidewalk, spaced 15-20 yards apart.  Each cone has an exercise and rep count, simply run between cones knocking out the exercises.  After completing the last exercise, lunge walk to first cone (fifth from start) and sprint the remainder.  First man back instructed to pick an exercise and knock it out until everyone returns.

  • Cone 1 – 10 burpees
  • Cone 2 – 15 tuck jumps
  • Cone 3 – 20 CDD
  • Cone 4 – 25 merkins
  • Cone 5 – 30 squats
  • Cone 6 – 35 leg lifts

Rinse and repeat, only this time grab a battle buddy.  You both still do all the reps, but you’re not alone.  Quick 10 count and mosey over to the base of the Big Ball stairs. Routine as follows:

  • 10 sit up ups at the bottom
  • Crawl bear up the stairs to the first big landing
  • 10 supermans
  • Wall sit until everyone completes

Assemble in front of the Big Ball, grab a different battle buddy from before.  One man knocks out pull ups on the Big Ball while their buddy does 25 squats.  Flapjack until both have done one round of each exercise.  Reassemble in front on the stairs, repeating the previous routine with another battle buddy.  Again, both doing all the reps, just not alone:

  • 10 sit up ups at the bottom
  • Crawl bear up the stairs to the first big landing
  • 10 supermans
  • Wall sit until everyone completes

Back to the Big Ball, doing pull ups until your partner relieves you.  Squats were substituted for Army quality 4-count merkins before relieving your partner.

Quick ring of fire with merkins, going around doing 1 rep, then 2, etc up to 5 reps.  Recover and mosey back to SP

MARY:
45* situps on each side
Freddy Mercury
BOAT/CANOEEEE!!!
COUNT-OFF & NAME-O-RAMA
12 Strong: Butterfly, G6, Hoops (FNG), Half Caff, Postman, 8 Seconds, Dovetail, Steam, Jenner, Backdraft, Swanson, Abort (QiC)
CIRCLE OF TRUST/BOM:
Use the Hoyt mentality.  Rick Hoyt was born with cerebral palsy, and despite doctors telling his parents he would be nothing but a vegetable his whole life, his family didn’t give up on him.  They continued working with him with a computer he gained the ability to communicate and eventually went on to graduate college.  Team Hoyt began in 1977 when Rick Hoyt asked his father if they could run in a race together to benefit a lacrosse player at his school who had become paralyzed.  He wanted to prove that life went on no matter your disability.  Dick Hoyt was 36 years old and not a runner.  After their first race, Rick said, “Dad when I’m running, it feels like I’m not handicapped.” This team has completed 257 triathlons, 6 of which are Ironman, 7 Half Ironman, and 72 marathons with over 30 being the Boston marathon.

We were in multiple two man teams this morning, and in that case you are either the fast man or the slow man.  Dick Hoyt would have never began his journey without his slow man.  They have went on to inspire countless people (YHC included) because the push from the slow man.  NEVER DOUBT YOUR IMPACT regardless of how you perceive your abilities.  Also, if you happen to be the fast man, you better be sure you’re bringing someone along.  Dick Hoyt carried his son between events, towed him while swimming, pushed him on the bike and in the wheelchair.  Without his son, he was just another competitor.  With him, a legend.

Steadfast

THE SCENE: Sunny skies, temp in 60’s
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
20 Side-Straddle Hops; 10 Mountain Climbers; 10 Windmills; 10 Tempo Merkins; 63 Grady Corns
THA-THANG:

Mosey to large parking lot with islands and that is south of northern ball fields.  We will be going counter-clockwise around the parking lot.  There will be four cones around the parking lot.  Exercises will be displayed at each cone.  At each cone will also be instructions of how maneuver to the next cone:

  • Cone 1:  Do 20 Hello Dollies (four count).  Run to Cone 2.
  • Cone 2:  Do 20 Big Boy Sit-ups.  Bernie Sanders to Cone 3.
  • Cone 3:  Do 20 Flutter Kicks (four count).  Run to Cone 4.
  • Cone 4:  Do 20 Bicycle Kicks (four count).  Bernie Sanders to Cone 1.
  • Rinse and Repeat.

Mosey on sidewalk that goes from parking lot to Pavilion at northern ball fields.  We will do 20 Picnic Table Pull-Ups, then 20 Bench Dips, then 15 of each, then ten of each, then 5 of each.  After that we will do the same pattern as above but with Bench Jumps and Decline Merkins.

Mosey to CMU Pile.  Men divide into teams of two.  Each team grabs one CMU and heads to the entrance of the parking lot.  We will be doing Doras.  One partner does exercises with CMU while the other partner Bernie’s up Cardiac Hill to the Green Park Sign.  The partner then runs back down hill.  Partners switch places.  These will be the exercises that each team does with the CMUs:

  • 100 Overhead Presses
  • 100 Curls
  • 100 Rows
  • 100 Squat Thrusts
  • 100 Decline Merkins (feet on CMU)

Return CMUs to pile.

Mosey to AO.

COUNT-OFF & NAME-O-RAMA
Sixteen men, no FNGs.
CIRCLE OF TRUST/BOM:

Psalm 117:1-2 ESV 

Praise the Lord, all nations! Extol him, all peoples! For great is his steadfast love toward us, and the faithfulness of the Lord endures forever. Praise the Lord!

Lamentations 3:22-23 ESV

The steadfast love of the Lord never ceases; his mercies never come to an end; they are new every morning; great is your faithfulness.

God’s Love is constant.  It is steadfast.  God does not just love us now and then.  It may feel like that sometimes.  Sometimes God may seem very distant to us.  He is beyond those clouds somewhere and we may not feel his presence.  But don’t allow the way you feel at the moment obscure the truth.  His love for us is steadfast.  We may also feel God loves us less when we do wrong.  We may do something that we regret, that hurts us, hurts someone else, or which God would not like.  Certainly God does not like sin.  And, God loves it when we do good.  But God does not love us more because we do good or less because we sin.  His love is powerful and continuous.  The word “steadfast” is used 219 times in the Bible and in over 200 of those times the word is followed by “love.”  If we believe in the words of the Bible then we must believe that God’s love is steadfast.  This should give us comfort.  Because God offers His great love to us freely, even though we are unworthy.  He loves us even when it doesn’t make sense for Him to do so.  So, take that love in.  Breathe it.  That loves is always there and it ain’t going to go away from you.
MOLESKIN:
Prayers for coworker of Crispr whose father is paralyzed after scuba diving in Hawaii; for Woodshack and family after death of his father-in-law; for coworker of Squirtle; for help for Steam at a difficult time; for fathers of Hooker (e.g., Pinto) and Iceman and mother of Thunderstruck; for friend of Jenner.
ANNOUNCEMENTS:
Board meeting!

Big Ballin’ Monday

THE SCENE:

The Big Ball Ruckers just got done, cars started pulling up, the weather was cooked to perfection.

F3 WELCOME & DISCLAIMER

  • Welcome to F3: Fitness/Fellowship/Faith
  • Name is Steam and I’m honored to be your QIC this Monday morning
  • Any FNGs?
  • Let’s get a couple things out of the way before we jump in:
    • I’m not a professional
    • You’re here on your own volition
    • I don’t know what injuries you may or may not have so while this is a workout I planned – no one is going to make you do every single rep to perfection so if you need to modify anything we do this morning feel free to do so!
  • Here’s the challenge with that – push yourself and the men around you – let’s get to work this morning.

WARM-O-RAMA

 

( The 1st exercise is________ )

( Ready position: Move! )

( In Cadence: Exercise! )

  • SSH: 20 x 4 IC
  • Imperial Walker: 15 x 4 IC
  • Rockette: 10 x 4 IC
  • Merkin: 5 x 4 IC

THA-THANG:

[ Ring of Fire – Inside AO ]

  • Assemble battle buddy teams
  • As a team:
    • 50 Incline Merkins
    • 50 Dips
    • 50 pole-pulls
    • 50 box jumps
  • BB1 is executing their exercise while BB2 is taking 2 laps around this ring because we’re 2 days into March
  • If you get done: flutter kicks on the bench

(10 count please)

(Mosey to the top of Amphitheater)

[ 11s ]

  • Top: chin-ups/pull-ups
  • Bottom of your respective side: Squat (1 count)
    • Start with 1 chin-up :: 11 calf-raises
  • Recover on the stage when you’re done
  • PAX executes core work and then picks up the 6 team

(Mosey to Big Ball Stairs)

– PAX bear crawls up 2 flights of stairs and then holds the squat until everyone bear crawling is on top

*1 of the PAX goes down – breathing and conscious, but just some lightheadedness*

Everyone recovers back at the bottom of the stairs.

Q instructs Swanson to lead PAX up stairs again while Q and north provide support for downed PAX member.

Q talks and provides minimalist support while Abort sprints back to cars to get water. Q had a ruck with medical gear & CPR but made the final decision before leaving the car to not bring water in the ruck.

LESSON: You don’t need it until you do. Better to have it and not need it than need it and not have it.

Downed PAX recovers, slowly, drinking water, and the rest of the PAX finish from bear crawl stairs.

Abort and Jenner provide support as Q leads PAX in 1 final bear crawl/merkin charge up the stairs and beyond and back. When they arrive back down where Abort and Jenner and downed PAX member is, the decision is made for one final exercise and to hold the COT here,  instead of moseying back to AO, taking into consideration the recovering PAX member (Great suggestion by G-6).

PAX circle it up and execute 20 down/up merkins. Done.

COUNT-OFF & NAME-O-RAM

17 PAX – No FNGs

CIRCLE OF TRUST/BOM:

(1) 2 Timothy 1: 1-7 & (2) 2 Timothy 4: 6-7

(1) You then my child, be strengthened by the grace that is in Christ Jesus, and what you have heard from me in the presence of many witnesses entrust to faithful men, who will be able to teach others also. Share in suffering as a good soldier of Christ Jesus. No soldier gets entangled in civilian pursuits, since his aim is to please the one who enlisted him. An athlete is not crowned unless he competes according to the rules. It is the hard working farmer who ought to have the first share of the crops.

(2) For I am already being poured out as a drink offering, and the time of my departure has come. I have fought the good fight, I have finished the race, I have kept the faith.

My aunt read this to us at the dinner table this past weekend and it made the hairs on the back of my neck step up. It challenged me to ask myself a few thought-provoking questions (TPQs) such as:

  • What do I allow myself to get entangled in throughout the week that is preventing my from being who God is calling me to be?
  • Who am I aiming to please this week // Who is enlisting me?
    • Work? Circumstances? Jesus? Etc Etc Etc…

The run you race as a man is a long one. It’s one that is righteous, but it is one that is long and difficult as well sometimes. I love in 2 Timothy 4:6 that it says “I am already being poured out as a drink offering…” You are being utilized for the Kingdom and for the Lord already, in your home, in your relationships, in your work, in every sphere of influence He has uniquely placed you in. To bring glory to Him – keep running that race, keep fighting that good fight, and keep the faith, even when the race gets dark and heavy, remember to look up and realize the name of the game is one foot in front of the other.

MOLESKIN:

  • It’s okay when things don’t go to plan. You must learn to react and adapt swiftly and appropriately, especially when there is potentially a life at stake/a downed PAX member

 

  • You will never be 100% prepared for every single scenario that you might encounter. HOWEVER, it is important to be as prepared as you can. I did not put water in my ruck when I left my car and walked to the AO this morning. It was right there and I left it in my car. And a time came when one of the PAX under my command/responsibility needed it and I didn’t have it on-hand. You don’t need it until you do – and it’s better to have it and not need it than need it and not have it. This was a great example of that this morning.
  • This is what High Impact Men do – step up, react, and adapt. Special shout-out to Abort and Jenner and Clark for doing just that this morning.

 

F3 Q101 and GROW SCHOOL: MAKING AN IMPACT

THE SCENE:  A balmy and crisp 37.
F3 WELCOME & DISCLAIMER(Explained Importance of Qing, common anxieties and tips on how to overcome them, discussed mistakes Q has made and the importance of making adjustments ) Free, Voluntary, Q not a professional, here at own risk, know limitations – modify if needed.

WARM-O-RAMA: (Explained Calling Exercises and Cadence) SSH (IC)x20, Imperial Walkers (IC)x15, Tempo Squats (IC)x15, Tempo Merkins (IC)x10, Mountain Climbers (IC)x15, Flutter Kicks (IC)x25, 8ct Body Builders (IC)x7.

THA-THANG: Mosey to lower parking lot…..

4 Corners: (40,30,20,10) of Merkins, then Squats.  Mosey to Playground parking lot:

Quarter Pounder (4 cones separated by comfortable distance, Cone 1-25 Merkins, Cone 2-50 Squats, Cone 3-75 Mountain Climbers, Cone 4-100 SSH). Run back to start after each completed cone.  Mosey to bathroom parking lot….

Totem Pole: 10 Burpees, 9 OHC, 8 Merkins, 7 Mountain Climbers, 6 Squat Jumps, 5 8ct Body Builders, 4 Diamond Merkins, 3 Calve Raises, 2 SSH, 1 Good Morning – Perform all exercises then run to other side of lot and back, knocking off the top exercise each round. Mosey to Dragon’s Tail……

1 Burpee at each light pole as we mosey up the hill back to shovel flag.

MARY:
Dealer’s Choice: Had a few of the PAX who have not Q’d yet call the exercises and cadence. They did awesome!

COUNT-OFF & NAME-O-RAMA
37 Strong to include FNG “Twilight.”


CIRCLE OF TRUST/BOM:
Talked about two actions/traits that helped early Christians overtake the Roman Empire against insurmountable odds:
1) Love – they demonstrated a type of love that had never been seen before in Roman society. They loved sacrificially. They loved the unloveable. It was strange and did not make sense to the largely unbelieving Roman populous. Unbelievers took notice and were attracted to it, adding to the numbers of believers.
2) Generosity – They gave sacrificially to the poor and outcast with joy in their hearts, people who were marginalized by Roman society. Again, unbelievers noticed, were amazed, and added to the Christian population.

How can you cultivate this type of Love and Generosity in your own life?

When we all go home today, you will be surrounded by a different “PAX”: your wife, your kids, your friends, coworkers, etc. Step up and be their “Q”, leading virtuously. Let what we learned out here today transition and have an impact in our daily lives outside of F3. That’s what F3 is about!
MOLESKIN:
There was a lot of discussion and “teaching” by the Q.  I hope the men that showed benefited from my efforts.  It was a blessing to lead today.  Grow School afterwards was awesome: Abscess talked leadership and more Q101 while Steam showed his tech skills and showed everyone how to post a BB, add FNGs, etc.
ANNOUNCEMENTS:
Dog Pound Pull-Up Bar Install immediately after.