F3 Knoxville

Tag: Steam

Give us shade, please!

THE SCENE:Hot and humid, temp above 90.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
20 Side-Straddle Hops, 15 Mountain Climbers, 8 Twisties, 10 Windmills, 10 Rockettes
THA-THANG:
Mosey to top of Roadshow Run.  20 Star Jumps at top, 20 Big Boys at bottom of stairs, 10 Burpees at beginning of Summit, 20 Merkins in Shade at top of summit.

Mosey to shaded area by stop sign at northeastern side of Admin Bldg.  20 Hello Dollies, 20 American Hammers

Mosey to first cone on roadway that is below Admin Bldg.  Run to each cone and do the listed exercise.  Rinse and repeat two more times.

  • First cone:  40 baby crunches
  • Second cone:  20 Smurf jacks
  • Third cone:  20 Squats
  • Fourth cone:  Up and down stairs east of street (twice)
  • Fifth cone:  20 Diamond Merkins
  • Sixth cone:  20 Imperial Walkers (four count)

Mosey to Admin Bldg Front porch.  Go up steps doing five calve raises on each step.  Do 20 Flutter kicks at top.  Go down steps with five calve raises on each step.

Mosey to Boulder Pile.  Take boulder to shade.  20 Overheads, 20 Curls, 20 Squats, 20 Rows.  Repeat.  Throw boulders back on pile.

Mosey to AO. 

MARY:

Planks.  20 baby arm raises hands up, 20 baby arm raises hands down.

COUNT-OFF & NAME-O-RAMA
Ten men, no FNG’s.
CIRCLE OF TRUST/BOM:
Exodus 20:  8-10:  Remember the Sabbath day, to keep it holy.  Six days you shall labor, and do all your work, but the seventh day is a Sabbath to the Lord your God.  One it you shall not do any work. . .

Mark 2:27:  And he (Jesus) said to them, “The Sabbath was made for man, not man for the Sabbath.

God commands us to keep the Sabbath, yet Jesus says that Sabbath was made for man.  God created us.  He knows us and loves us.  In knowing us and loving us, he knows that we need rest.  As men who strive to succeed; who desire to do what is right for our families; who live in a world where we often find ourselves comparing ourselves to others; who are inundated with commercials, speeches, and words from books, magazines, the internet, and other forms of media about living the good life, achieving our dreams; as men who were taught by our coaches and own fathers to give it our all, to put in more than 100% . . . we often work so hard that we wear ourselves thin, wear ourselves out.  When we do this, we can become subject to burnout . . . suddenly work is just that . . . work.  It doesn’t bring us joy, it is just something we have to do to get through the day.  When we get burned out we can become stifled, fatigued, and depressed.

I am guilty of not taking sabbath, of not taking rest.  My wife often comes to my aid by reminding me of the old southern saying, “You gotta sharpen the saw.”  She means that if we don’t take the time to “sharpen the saw”, to relax and rest in order to revive ourselves, we then become dull.  Like the saw that is never sharpened, we do not do our work effectively and efficiently.  We must learn to rest, to take Sabbath, in order to replenish our hearts, our minds, our very souls.

So obey God’s command to keep the Sabbath.  He made Sabbath for you.
MOLESKIN:

ANNOUNCEMENTS:
Abscess announced that some of us will be going to Chattanooga this Saturday morning to help the F3 brotherhood that is there.  They launched some time ago but have been struggling to increase membership.  Abscess will Q the workout which will begin at 7 am.  We will meet in the area for coffeteria afterwards.

Soot Summer Special

THA-THANG:

3 Rounds of Four Stations (Dealer’s Choice between station):

  • Push-up Ring of Fire
  • Medicine Ball Chest Pass + Burpee Chain
  • Squat Ring of Fire
  • Exercise Dice

1 lap Indian Lunges around parking lot

COUNT-OFF & NAME-O-RAMA
28
CIRCLE OF TRUST/BOM:
Deny Yourself (What you feed grows, what you starve dies), Pickup your cross daily (Think Vertically, not horizontally), Follow Jesus (Faith without works is dead)

D-Day Memorial Beatdown

THE SCENE: Cool but not cold
F3 WELCOME & DISCLAIMER

“Welcome to F3! Fitness – Fellowship – Faith. My name is Steam and I will be your Q this morning”

“I am not a professional & you are here on your own volition – which means I don’t know any injuries you may or may not have.
– As every morning – safety is always number one – if you need to modify any of the exercises we do this morning – do it, you will not be looked down on and I cannot make that more clear.
– You will leave a better man than when you woke up this morning – if you’ve ever been to F3 you know this – no man left behind – no man left the same
– HOWEVER What you do in the next 45 minutes is up to you. That is the only thing you have control over. You’re here.
– Just like June 6th, 1944, you’re not here for you, you’re here for them (all pax)
– Dwight D. Eisenhower called the D-Day a crusade in which, “we will accept nothing less than full victory.”
– That’s our thesis this morning. “

1) Lock in & Be loud (when we do a cadence – sound off like it’s the last breath you got)
2) DFQ: Don’t Freaking Quit. Don’t Quit on yourself – don’t quit on the men around you.


WARM-O-RAMA:

SSH: 20 x 4 (in cadence)

Cherry-Picker: 10 x 4 ( in cadence)

Half-Burpee: 10 x 4 (in cadence)
– 1) drop down to plank
– 2) bring legs in
– 3) push legs out
– 4) back up to stand

Merkin: 20 x 4 (in cadence)

Flutter Kick: 20 x 4 (in cadence)

Baby Arm Circles: 12 x 4 forward & 12 x 4 backward

SSH: 10 x 4 in cadence

THA-THANG:

  • Mosey to Cardiac Hill
    • Take the baby hill as a team
  • Cardiac Hill (3+ charges)
    • Mosey down Cardiac
      • Identify key points of contact
    • Gather at bottom fo cardiac
    • Q identifies ways to get up cardiac (path or rough it)
    • CHARGE 1
      • Sprint to clearing
      • Battle buddy drag halfway up the hill – switch
      • Spring to top
      • hold plank
      • 10 – 1 count merkins (UP-DOWN)
    • mosey back down Cardiac
    • 15 SSHs in Cadence led by PAX members
    • CHARGE 2
      • Sprint to clearing
      • Army low crawl up to point of contact (tree)
      • Sprint to the top
      • hold squat until 6 recovers
      • 10 – 1 count merkins (UP-DOWN)
    • Mosey back down Cardiac
    • 15 SSHs led by PAX members
    • CHARGE 3
      • Sprint to clearing
      • Army low crawl or bear crawl to point of contact (tree)
      • sprint to top
      • hold plank until 6 recovers
      • 10 – 1 count merkins (UP-DOWN)
    • EXPECT THE UNEXPECTED \\ REACT & ADAPT
    • Mosey back down Cardiac
    • 15 x 4 SSHs led by PAX members
    • CHARGE 4
      • Sprint to the top full-ass, not half-ass
      • hold plank until 6 recovers
      • 10 x 4 SSHs led by PAX members
      • 10 – 1 merkins (UP-DOWN)
    • EXPECT THE UNEXPECTED \\ REACT & ADAPT
    • Mosey back down Cardiac
    • 15 x 4 SSHs led by PAX members
    • CHARGE 5
      • Form 2 lines
      • American Indian Run to the top
      • Mosey back in 2 lines to AO
  • ABS
    • American Hammers (duh)
    • Flutter Kick
    • Hello Dolly .

COUNT-OFF & NAME-O-RAMA

DogBite – Cozmo – Worm – Pringle – Snitch – Walkabout – Cheatsheet – CatGut – Mr. Jinxy – Redo – Cap’n Crunch – Pfeiffer- Ratchet – Proton – Carney – Ribbed – Fabio – AAA – Gibbler – Compost – Bunny – Savannah – Wallace – Hottub – Possum – SlimShady – Shocko – Dreamer – Woodshack – LightsOut – Butterfly – CodeBrown – Umbro – Steam

CIRCLE OF TRUST/BOM:

Gen. Dwight D. Eisenhower encouraged Allied soldiers taking part in the D-day invasion of June 6, 1944, reminding them, “The eyes of the world are upon you,” before they embarked on ” a great crusade.”

– it is so hard for us to remember how much has been sacrificed for us to be able to do this today. Think back to when you were 18 & idk what you were doing but I bet it wasn’t jumping out of a boat with bullets flying by your head and into your buddies.

– I think Eisenhower’s reminder of the eyes of the world are upon you still ring true for us today though. As Christian men – Men of Impact – the eyes of the world absolutely are on us and we are without a doubt on a crusade. Keep fighting the good fight and keep the faith. Like I said before you are better men than when you showed up this morning – and none of us would be here without the other.

Boulder Shoulders

THE SCENE: Beautiful sunny morning. No humidity. Perfect.

F3 WELCOME & DISCLAIMER

WARM-O-RAMA:

  • BAC 10x ea way IC
  • Little bit of this & that
  • Hillbilly 10x IC
  • Tempo Squat 10x IC
  • Tempo Merkin 10x IC

THA-THANG:
Mosey out of AO around the infield loop then to coupon pile below STEM academy. Each PAX grab a large rock, or two small ones and mosey back to the AO start. PAX held rock(s) full extension overhead and walked as a team around the infield. Stopped at 1st corner and performed 10 mt climbers (4 ct) IC. Continued walk with rock held overhead. Stopped at next corner and performed 10 Peter Parkers IC. Continued walk. Stopped at end of infield and performed 6 mt climbers IC and 6 Peter Parkers IC. Mosey back and returned rocks to coupon pile.

PAX mosey to Big Ball stairs. Identify battle buddy.

  • Partner A: Sprint stairs to first flat and perform 2 burpees. Sprint to very top and do 4 burpees. Back to flat 2 burpees. Then back to bottom & tag partner.
  • Partner B: Various ab work: Flutter kicks, LBC’s, American Hammers, Bicycles
  • Rinse & Repeat 4 rounds each person

PAX mosey to Hill/Ayers Hall via pedestrian bridge. Stopped on pedestrian bridge for 10 tempo merkins IC. Continued to Ayers Hall

PAX circle up:

  • 20 flutter kicks IC
  • 10 merks OYO
  • 20 hello dolly IC
  • 10 merks OYO
  • 20 box cutters IC
  • 10 merks OYO
  • 20 LBC’s IC
  • 10 merks OYO
  • 20 American hammers
  • 10 tempo merks IC

Mosey back to AO

MARY:
Cashed out with ATM’s

COUNT-OFF & NAME-O-RAMA
15 deep. 4 FNGs. Had Soot’s father, uncle and cousin join us as well as Steam’s father.

CIRCLE OF TRUST/BOM:
I recently read Bryan Cranston’s memoir and he talked about an experience he had at the NYC marathon. He was leaning against a tree taking pictures of runners crossing the finish line and he thought to himself “There’s no way that I could do that.” Moments later, an elderly woman, likely in her 80s, crossed the finish line. Then a younger man with one leg. He thought that if they could do it he could too. So he took a leap and just decided to sign up for the following year. He trained for a year and finally entered the race. He breezed through the first 20-22 miles then hit a wall and his body started shutting down. He kept pushing through and just when he thought he was going to collapse, he saw the finish line. He said he never experienced such elation than he did in that moment. After he finished the race he vowed that he would never say the words “I can’t do that.”

This really resonated with me bc of two occasions:

  1. I was at a Friendsgiving dinner back in November and they were talking about running in the Knoxville marathon as a 4-man team. They needed a 4th so I just decided to sign up. I have never even ran in a 5k or 10k, but I took on the longest leg of almost 8 miles. I’ve always told myself (and others) “I can’t do that” when running for distance. However, I signed up and ran in the race and it was very fulfilling.
  2. Pfeiffer has been trying to get me to join F3 for about 1.5 years. By the way he talked about it, I always thought that it was 100% ruck workouts and I repeatedly told him “I can’t do that”. “There’s no way I can do that stuff.” Now we’re both signed up for the Star Course next week, and two tough events this summer. I’ll be forever grateful for Pfeiffer continuing to push me and introducing me to the fine folks of F3.

Don’t be your own roadblock. Don’t tell yourself that you can’t do something. Don’t listen to other naysayers around you. 

Quote from Benjamin Franklin: “I have met the enemy, and it is the eyes of other people.”

ANNOUNCEMENTS:
Printshop Beer coming soon!

Getting warmer out there

THE SCENE: Sunny with temps close to 80.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
20 Side-straddle hops, 10 Plank Reaches, 10 Pickle Pounders, 10 Imperial Walkers, 10 Windmills
THA-THANG:
Mosey to stop sign at southeast corner of Admin Bldg.  20 American Hammers, 20 Squat Jumps

Mosey down hill by stop sign at road by south side of park.  We will do 30’s starting with 5 Diamond Merkins at bottom of hill and 25 Big Boys at top of hill.

Mosey to Outdoor Chapel.  We will do sevens starting with 1 x 2 Decline Merkin at stage and six Burpees at other end of chapel.  Merkins will be multiplied by two each time.

Mosey to start of Serpentine Sidewalk.  We will hop to first light, run next four lights, hop to next light, run next four, etc. until we hit perimeter trail by river.

20 Hello Dollies, 20 Shoulder Taps

Mosey to start of Cardiac Hill.  Run up hill doing the following exercises:

  • First turn:  20 Carolina Drydocks
  • Second Turn:  20 Squats
  • Third Turn:  20 Decline Merkins
  • Benches:  20 Bench Lifts

Mosey to Stop Sign at northeastern corner of Admin Bldg.  20 Ice Skaters, 20 Dive Bombers

Mosey to Rock Pile.  Grab boulder.  Do 20 Overhead Presses, 20 Curls, and 20 Rows on own.

Mosey to AO.

COUNT-OFF & NAME-O-RAMA
Seven men.  No FNG’s.
CIRCLE OF TRUST/BOM:
We all suffer and when we suffer we sometimes think we are alone.  We question God.  We ask why God could allow such suffering to occur.  We need to remember that we have a God who suffered for us.  He died on the cross for us.  He was stripped of his clothing, he was beaten, he was spit upon, he was lashed.  He carried the cross he was to die on.  He was cursed, teased, taunted on the cross.  He wore a crown of thorns and had nails in his hands.  This God, the one that everyone was expecting to come as a strong, mighty king, was a bloody mess.  We need that we have a God who knows what suffering is.  He has done it for us.  He is not a distant statue like God who knows nothing of the human condition.  He hurt, cried, suffered, just like us.  And, he died for us.

ANNOUNCEMENTS:
Hardship Hill on May 19.