F3 Knoxville

Tag: Swanson

Monday at Big Ball – Hightower (The Capitol) on Q

Hightower (The Capitol) On Q

WARM-O-RAMA:

Couple of Rickie Bobby Laps around field, then circled up to stretch & continue warm-up.

30 cadence count SSH, Hill Billies, Good morning, Baby arm circles forward & reverse, downward dog and cobra stretches, ending with Mountain Climbers.

THA-THANG:

  • Explained the Sept 11 stair climb challenge, 110 stories which was the height of World Trade Center tower.
  • Mosey over to World Fair steps for partner BOMBS.
  • Partner 1 runs to top is steps, does 2 Burpees, then runs back down. While partner 2 does exercises.
    • Overhead arm claps
    • Merkins
    • Big Boy sit-ups
    • Squats
  • Each pair performs 150 reps of each, while partners trade off running steps/burpees.
    Active recovery of wall sits, while passing ruck back & forth twice.
    Finally jog back to fountain area to start Mary.

MARY:

Explained to group to Ring of Fire Mary, each PAX select their own Core exercise then led the group.

COUNT-OFF & NAME-O-RAMA

Pfeiffer, Drivethru, PDA, Swanson, Hellbender, Jenner, Postman, Petey, Bilco
& HT

CIRCLE OF TRUST/BOM:

Grateful for F3 for what it’s provided to my life. I joined with F3 in Churham, NC, then we moved up to DC in early 2018. At that point F3 did not exist in DC, but there was a small group trying to get it started. Once I joined that group, I had instant friends for support. F3 became live in DC the summer of 2018, and we now have 9 AOs running 7 days a week.

If you’re ever traveling up in DC or northern VA, please hit me up. Would love for you guys to post with us, before Covid we’d have weekly DR PAX posting from all over the country.

Very grateful to post with you guys, to learn more about Knoxville and to see the sunrise over downtown. Truly Amazing, very grateful.

Pfeiffer ended with a group prayer.

 

‘Ballin on #2ForTuesday

THE SCENE: THICK air. Like real thick.

F3 WELCOME & DISCLAIMER

  • Welcome to F3: Fitness – Fellowship – Faith
  • My name is Steam and I am stoked to be your Q this morning
  • Couple things before we begin:
    • FNGs?
    • 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 any of the exercises we do this morning feel free to do so but push yourself and the men around you
    • $free.99


WARM-O-RAMA:

  • SSH: 21 x 4 IC
  • Windmill: 10 x 4 IC
  • Squat: 10 x 4 IC
  • 4 count Merkin: 10 x 4 IC

(2 For Tuesday – Rinse & Repeat Warm-Up Xs)

  • Announce ruck with med gear and phone and water

THA-THANG:

(Mosey to Amphitheater)

  1. #2ForTuesday Numero Uno
  • 11 incline merkins on the stage
    • jump up and sprint across the stage
  • 11 decline merkins

(#2ForTuesday — rinse & repeat)

—10 count—

(#2ForTuesday — 2nd 10 count)

  • 9 dips on the stage
    • sprint up to the top of amphitheater and execute 1 pull-up

(#2ForTuesday — Rinse & Repeat)

—10 count—

(#2ForTuesday — 2nd 10 count)

(American Indian run mosey to Big Ball AO track)

2. #2ForTuesday Numero Dos

  • 10 4-count Merkins in cadence
  • take a lap
    • Halfway around: 10 squats (1-count)
  • R & R – #2FT
  • Recover here in a forearm plank

(10 count)

(#2FT – 2nd 10 count)

(Mosey to bridge overlooking Cumberland Avenue)

2. 2FT Special Numero Dos

  • 15 1-count big boy sit-ups on the rail
    • Mosey to parking lot to the left
  • 15 lunges across a parking space line
  • R & R – #2FT
  • Recover here in a forearm plank

(10 count)

(#2FT – 2nd 10 count)

(Mosey to Big Ball stairs)

  1. 2FT Special Numero Tres
  • 5 burpees
    • sprint up the stairs to the top
  • 5 SSHs
  • R & R – #2FT

(Mosey back to AO)

 

MARY:

Pick a bench, any bench

  • 10 LBCs (1 count)
  • 10 box jumps
    • run to the bench to your right — execute the same 2 exercises

#2ForTuesday — R & R

Go out the same way we came in —- SSH: 10 x 4 IC

( Dynamic Stretching led by Steam )

COUNT-OFF & NAME-O-RAMA

13 PAX including Hightower (Capitol F3 in D.C.)

CIRCLE OF TRUST/BOM:

Shoutout to a HIM doing HIM stuff — Swanson.

It can be easy to get lost in all that’s going on in the world and get caught up, frustrated, upset, agitated, etc etc. It happens to me wayyyyy more than I’d like to admit. When I do get lost in all that, it can prevent me from using correct discipline, judgement, and discernment about what I say and do, and especially what I post for people to see. Like Hebrews 12:1 says below – we’re surrounded by a great cloud of witnesses.

So last week I re-posted something on my social media (Facebook/Instagram) from an account I follow that was satirical and meant to be a funny yet sad reality check of what’s really going on in the country at the hands of certain government officials. While it was a view point of truth, my re-posting of it lacked a few things:

    • Discernment
    • Judgement
    • Wisdom
    • Responsibility

And so as High Impact Men are expected to do – I was called out and called higher by Swanson. I would expect nothing less from a true HIM. And it wasn’t shaming or negative – it was verbatim “You’re better than this.”

Dang.

A fellow HIM knows I’m better than this reaffirmed that. Swanson stepped up into his rightful position of leadership as a high impact man and held me accountable and called me higher. That’s HIM stuff. And I had to check my own pride and ego at the door (not always easy).

I knew Swanson was right. Why? Because time and time again he’s proven to be a trustworthy HIM of wisdom. While that may have been a little tough for me to hear and recognize, I knew that he was right and that he was calling me higher. I trust Swanson. He was helping remind me of who I truly was – why? Because High Impact Men hold High Impact Men accountable. I needed to hear that.

We all need a Swanson in our lives – someone who’s going to keep us accountable, call us higher, and remind us of who we are.

MOLESKIN:

 

  • “Therefore, since we are surrounded by so great a cloud of witnesses, let us also lay aside every weight, and sin which clings so closely, and let us run with endurance the race that is set before us,”
    • ‭‭Hebrews‬ ‭12:1‬ ‭ESV‬‬
  • “Set your minds on things that are above, not on things that are on earth.”
    • Colossians‬ ‭3:2‬ ‭ESV‬‬

 

Turn Up the Volume

THE SCENE: Perfect morning. High 70s
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
1. Shoulder circuit (no rest):
– 15 manly arm rotations forward + backward
– 15 Moroccan night clubs
– 15 shoulder taps
– 15 OH claps
– 15 shoulder taps
– 15 Moroccan’s
– 15 manly arm rotations backward + forward
2. ATM’s
3. Cobra Merkins
4. Little bit of…
5. Tempo Squats

THA-THANG:
Mosey to rock pile by L&N and grab paver coupon

Head toward amphitheater, but while walking:

  • 25 curls, 25 OH tricep extensions, 25 OH presses, 10 walking lunges
  • 20, 20, 20, 10
  • 15, 15, 15, 10
  • 10, 10, 10, 10
  • 5, 5, 5

Volume circuit on stage:

  • 50 curls, 50 OH triceps, 50 OH presses, 50 merkins, run stairs, 50 inverted rows
  • 40, 40, 40, 40, stairs, 40
  • 30, 30, 30, 30, stairs, 30
  • 20, 20, 20, 20, stairs, 20
  • 10, 10, 10, 10, stairs, 10

Additional final set of 10 curls, 10 tris, 10 presses, 10 burpees, stairs, 10 rows while waiting on others to finish

Mosey back to AO to return rock

Simple and painful

MARY:
No time. Finished right at 6:15
COUNT-OFF & NAME-O-RAMA
11 PAX. No FNGs
CIRCLE OF TRUST/BOM:
Echoed Pfeiffer’s word from Saturday. Don’t be a scumbag. Be a great person and don’t surround yourself with negative people.
MOLESKIN:
Insert any personal comments, notes, devotion content, etc.
ANNOUNCEMENTS:
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.

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!

The Makers of Man aka Man Makers

THE SCENE: The air is THICK, but promising.

F3 WELCOME & DISCLAIMER

  • Welcome to F3: Fitness/Fellowship/Faith
  • My name is Steam and I’m honored to be your Q this morning
  • Couple of things before we begin
    • I’m not a professional
    • You’re here on your own volition
    • I don’t know any injuries you may or may not have, so if you need to modify any of the exercises we do this morning – feel free to do it!
    • But along with that – I’m going to encourage you to push yourselves and push the men around you – you deserve it and so do they.
    • You’re here on purpose this morning. You’re here on purpose.


WARM-O-RAMA:

 

  • SSH: 10 x 4 IC
  • Rockette: 10 x 4 IC 

  • Imperial Walker: 10 x 4 IC 

  • Windmill: 10 x 4 IC
  • Tempo Squat: 10 x 4 IC

THA-THANG:

 

(mosey up to the new walkway)

  • Battle Buddy Up
  1. Dora
    • BB1: Heels to Heaven (4 count ex)
  • BB2: Run to the other parking lot – execute 8 count merkin and run back
  • Each battle buddy will make the run down twice
  • Recover here when you’re done – holding the Al Gore

 

2. The Gauntlet

    • Run to the other parking lot
    • every table = 10 – 8 count body builders together in cadence

(so…..many……Man-Makers…..SO many man-makers. WHY ARE THERE SO MANY TABLES UP THERE?!)

(mosey around to the left American Indian style)

(mosey to the parking lot outside the playground)

3. Quarter Pounder

    • Tops of the parking lot = 25 SSHs on a 1 count
    • Middle of the sides of the parking lot = 25 merkins on a 1 count (down/up)
  • potential for a double quarter pounder

MARY:

  • 25 flutter kicks
  • 25 heels to heaven

10 x 4 SSHs

Worked on breathing/light stretching

COUNT-OFF & NAME-O-RAMA

13 PAX – No FNGs

CIRCLE OF TRUST/BOM:

As I was reading Romans 8:26 I realized how much I constantly and consistently need the Holy Spirit to intercede for me because of groanings too deep for words. My anxiousness for everything going on in the world, my anguish and anger for everything going on in the world. He knows what we need when we don’t have the words.

Then I thought about “running the race.” When you think of running a race, you typically know the end goal or distance. Think about F3 – you know you’re pushing hard until 6:15am or 8am. But when you think of running a spiritual race, THE race – we know how the story ends but not necessarily how long we have to run. We just are told to run – with endurance.

And I thought “What a greater time to run our race as HIM, when we do have a great cloud of witnesses looking to us (Christians, male leadership, etc).

The encouragement is this: Even when we have groanings too deep for words – we’re still called to run the race the most high King has set before us – and to run with endurance. As HIM – you have opportunities to do this everyday in your marriage, relationships, work, spheres of influence.

So give your groanings to the Holy Spirit and allow Him to intercede for you.

And Run. Your. Race.

MOLESKIN:

Romans 8:26 — Likewise the Spirit helps us in our weakness. For we do not know what to pray for as we ought, but the Spirit himself intercedes for us with groanings too deep for words. 

Hebrews 12:1-2 — Therefore, since we are surrounded by so great a cloud of witnesses, let us also lay aside every weight, and which clings so closely, and let us run with endurance the race that is set before us, looking to Jesus, the founder and perfecter of our faith, who for the joy that was set before him endured the cross, despising the shame, and seated at the right hand of the throne of God.