F3 Knoxville

Tag: Tank

Lukewarm

THE SCENE: Equalizer It was warm but a little cooler than it has been. The tennis courts would like a hot stone treatment
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH, merkins and such
THA-THANG:
Hit the track. At each cone do exercise listed Qty 20 on first lap, then subtract 5 each lap. Exercises are:

  • Pull ups
  • Squat jumps
  • merkins

detour into tennis court. Do bear crawl from gate to gate. Then get back on track

  • Lunges Each leg
  • Dry docks
  • imperial walkers
  • dips

mosey to tennis court for some suicides with Merkins. Nine lines.

MARY:

We circled up on the tennis courts for some dealers choice at work including marine Burpee’s, flutter kicks, hello dollies, etc.

COUNT-OFF & NAME-O-RAMA
8
CIRCLE OF TRUST/BOM:

Get out your hot plate people.

Lukewarm

I’m going to describe some people….

  • Attend church fairly regularly. It is what is expected of them, what they believe “good Christians” do, so they go.
  • Give money to charity and to the church… as long as it doesn’t impinge on their standard of living. If they have a little extra and it is easy and safe to give, they do so.
  • Desire to fit in both at church and outside of church; they care more about what people think of their actions than what God thinks of their hearts and lives.
  • Don’t really want to be saved from their sin; they want only to be saved from the penalty of their sin.
  • Are moved by stories about people who do radical things for Christ, yet they do not act. Lukewarm people call “radical” what Jesus expected of all His followers.
  • Rarely share their faith with their neighbors, coworkers, or friends. They do not want to be rejected, nor do they want to make people uncomfortable by talking about private issues like religion.
  • Gauge their morality or “goodness” by comparing themselves to the secular world. They feel satisfied that they are nowhere as horrible as the guy down the street.
  • Say they love Jesus, and He is a part of their lives. But only a part. They give Him a section of their time, money, thoughts, but He isn’t allowed to control their lives.
  • Love God, but they do not love Him with all their heart, soul, and strength.
  • Love others but do not seek to love others as much as they love themselves.

* How many of these “lukewarm traits” resonated with how you’re living your own life?

i know a few of those hit me in the mouth. I am Lukewarm a lot of the time.
jesus said:

“I know your deeds, that you are neither cold nor hot. I wish you were either one or the other! So, because you are lukewarm—neither hot nor cold—I am about to spit you out of my mouth.”
‭‭Revelation‬ ‭3:15-16‬

so, let’s get out our hot plates and warm up our faith, our actions and our spirit

MOLESKIN:

ANNOUNCEMENTS:
Mend house clothing drive

Shake and Bake

THE SCENE: The Dog Pound ground was dry but the air was soaking wet. It was Hum-Ed.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Did some classic SSH, Merkins, this and that’s, burpees and baby arm circles.
THA-THANG:
Tank, yes I referred to myself in the 3rd person, started the co-Q with a nice little mosey to the steps below “Dwayne Johnson”.
Do 1st exercise, run a lap around the left side of island and up the little baby steps. To starting point where you more to the 2nd exercise. Repeat till you go through all exercises.

OH CLAPS 40
Squats 35
Merkins 30
Lunges 25
Wide Merkins 20
Cobra Kais 15
Shoulder tap merkins 10
Burpees 5

then do some line hops in plank, some line touches in plank, some dips on the curb.
Doubtfire took over the Q duties and made us run to Nashville, I mean the pavalon. Mayberry had to remind him we did build pull up bars but Doubtfire just kept making us run like some sort of evil dictator. We pleaded to stop but he just hissed at us. I was scared.
We finally got to the pavalon where he had a boom box playing soothing sounds from what sounded like Barbara Streisand. Doubtfire said it was his favorite singer and mentioned something like “she is magical” and looked at us all quite uncomfortably. He then told us o do  pull ups and lunges starting with one and working up to 11. Running up to the top gravel it and doing the same with burpees. How nice of him. Once the first heart attack happened he called off the dogs and we headed back the long cut way to the AO because the previous Q forgot his cell at the steps.
Once everyone got back to the AO and we hit 3 miles, we had a little date with Mary.

MARY:
Hello dollys for the cheetahs until the 6 (me) caught up. Then as a group we did flutters x30 and some awkward one legged donkey kicks to firm up the buttocks for the ladies. There were tennis players there and I was tempted to do pickle pounders and monkey jumpers but figured that they would enjoy it too much.

COUNT-OFF & NAME-O-RAMA
12 total with one FNG Mudpuppy
CIRCLE OF TRUST/BOM:
Doubtfire took the reins and talked about the 2nd F and reaching out to our brothers in need. If you haven’t seen someone in a while reach out to them. Dedicate some time to them. Lots of struggles going on out there and no one needs to go through it alone.
MOLESKIN:
Doubtfire and I have been absent from the dog pound for quite a while. Although I still consider the dog pound my original home AO,  I have been cheating on them with the equalizer. I do feel bad about it. The equalizer guys are so nice to me. No one ever tells me that I’m stupid or get out of my way tank you’re going to slow. They never say things like “man are you out of shape.” Or “that’s not the way you do a Burpee you loser”. I was feeling pretty good about myself and I think I needed to be knocked down a couple of notches, that’s why I decided to come back to the dog pound. It was good To be humbled. In all seriousness though, I did miss the guys at the dog pound. I think I’m going to be mixing it up a little bit more in the future. #allf3AOsRULE
ANNOUNCEMENTS:
CSAUP on the 18th, mend house donations

4 corners

THE SCENE: HUMID. Warm but no rain😀
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
warmup stuff, SSH, Merkins, rockettes this and that
THA thang:

Mosey to the Splash pad for a little 4-corner action. Exercises are below. Four exercises in each “box”. Rotate To next exercise every 60 secs. Run up the snake and around after completing a box. Run around boxes till 6 catches.

BOX 1:

  • Dry docks
  • MERKINS
  • SQUATS with log
  • BOBBY HURLEYS

BOX 2:

  • CMU press
  • iron mikes
  • Modified russian dancers with weight
  • shoulder taps

Box 3:

  • wide merkins
  • rocketts
  • OH Claps
  • one legged donkey kicks

box 4:

  • diamond merks
  • squat jumps
  • cobra kais
  • step ups

After one round mosey to snake and do 4 laps around and up. Do some pickle pounders and reverse pickle pounders and Then head back to splash pad for a lightning round. (Do each exercise 10 times non stop.)

mosey to AO.

MARY:

Marge Simpson’s x20, American hammers x15, Flutters till time is up
COUNT-OFF & NAME-O-RAMA

7

CIRCLE OF TRUST/BOM:

A repeat of shamrock last week:
Think about something your good at. Speaking, fitness, leading, computers…whatever
Ask a couple pax their answer.
Now ask yourself this. Am I using the gifts that God gave me to further his kingdom and To love and care for others outside of my family?
Give 10 second pause
We are all different, we have different skills and backgrounds. Different personalities, different Life experiences.
God could have easily made us all the same. But he didn’t.
He gave us these gifts for us to use not to covet.
So now ask yourself this question.
How am I going to use my God given gift to serve others?
Pause
Now go do it. If you can’t think of a way, ask me or your church.

MOLESKIN:
Good morning of work, mumble chatter and challenging our AO to be a leader in service.

Shamrock Q101/GrowSchool

THE SCENE: Cool Friday morning in the gloom – men arrive and pre-mumblechatter begins

F3 WELCOME & DISCLAIMER

Tank speaks about how to start F3 and lead well from the very beginning.

  • (1) Welcome to F3: Fitness – Fellowship – Faith
  • (2) My name is Steam and I am honored to be one of your 2 Qs this morning. Alongside with Abscess we have a great morning coming your way
  • (3) A couple 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 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.

^^^Let’s break this down some more^^^

  • F3 starts on time – every time
    • The men you’re leading deserve to have their time respected – so do you as the Q
    • So whether it’s 0530 or 0700 – start on time
    • Give a timeframe warning 5 minutes out, 2 minutes out, 1 minute out, etc – so the men can get ready to roll
  • What is this? Why are we here? –> “Welcome to F3: Fitness/Fellowship/Faith
    • Whether you’re a seasoned F3 guy or a FNG it’s important for the Q to introduce what this is and why you are here.
    • Welcome the men – it’s early (weekdays more than Saturdays) – so welcome the men to F3 – lay out those 3 Fs as well. This is an important way to remind the men that they’re about to take part in F3.
    • This is important for FNGs as well – they don’t know what they don’t know.
    • Great segway – check to see if you have any FNGs in your midst. Why?
      • Because it’s crucial for you as the Q to know who your new guys are so you can have situational awareness as you lead AND for the F3 guys to know who the FNGs are in their midst so they can support them (think of your first time at F3)
  • Disclaimer
    • We MUST have vocalized the disclaimer – thus releasing you (the Q) from being legally responsible for the next 45 minutes or 60 minutes. Why?
      • Because unless you just really intimately know every single one of the men that showed up to F3 – you probably don’t know any injuries they may or may not have.
    • (1) I’m not a professional (even if you are a “professional” – there ain’t no F3 professionals (up for debate….)
      • You as the Q are not being paid to be there and the men are not paying to be there
      • This speaks to the volunteer leadership F3 pushes – no certifications are necessary to lead F3.
    • (2) You’re here on your own volition
      • No one is forcing you to be here or stay here. What this is really saying is that you made a conscious choice to be here this morning. THIS MEANS SOMETHING. If they made a conscious choice to wake up early and come to F3 this morning – they deserve to be led – and expect to be led.
    • (3) Modify as you need
      • There are no DS’s or DI’s at F3. There’s no clipboards and someone breathing down your back watching every single rep.
      • When the Q says this, he is reminding the men that are under his command for the next 45 minutes or 60 minutes that they are free to go as hard as they want – but will receive no judgement for the work that they do. If you can do 10 merkins – awesome – do 10 merkins. If you can do 100 merkins – awesome – do 100 merkins.
      • When I Q (Steam) – my verbiage is “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 yourself and the men around you – they deserve it and so do you. ”
        • I’m setting the tone with this message as the Q
        • No one will judge you if you can’t do every rep BUT there is an expectation to push yourself and the HIM around you.
      • Reminder: No man left behind – No man left the same
  • Intro
    • If you want to have an introductory/motivational word to share with the men briefly before you step off – this is a great way to set the tone for the morning.
      • “The name of the game is one foot in front of the other”
      • “You’re here for a reason and so are they – make it count”
      • “Carry the fight and keep it there for 60 minutes. That’s what we’re gonna do this morning.”


WARM-O-RAMA:

  • SSH
  • Rockette
  • Imperial Walker
  • Merkin
  • Shoulder stretches
  • 2 laps around the parking lot

THA-THANG: (Steam)

Steam takes over – appoints a 6 sweeper (Tank)

(Mosey to the front of CHS)

Steam reminds PAX to KISS = Keep It Simple Sir // Don’t Q something you can’t do. This isn’t a chest-beating contest to lead the hardest workout. It’s not about YOU. It’s about the men that are under your command – making sure they’re taken care of and understand what’s going on and what they’re supposed to be doing.

(Battle Buddy Teams Assemble)

  1. Dora
    1. as a team – you have 300 squats, 200 merkins, and 100 flutter kicks to execute
    2. Battle Buddy 1 (BB1) will run to the gates of the track – execute 1 burpee, and run back to recover Battle Buddy 2 (BB2), picking up on the # of reps BB1 completed.

[ Time Out ]

Steam gives the “RECOVER” after teams finish merkins and gives the reminder of a Q’s situational awareness – it’s the Q’s responsibility to have situational awareness for the men that are under his command. So if I can tell that the men are getting insanely smoked – it’s responsible of the Q to call an audible instead of continuing on with a”beatdown for beatdown’s sake,”

[ Time In ]

Steam calls the “RECOVER” and says the above message ^^^ and proceeds to lead the PAX in the 100 flutter kicks all together – separated in groupings of 25.

(Mosey around the school to the straightaway)

  • Tank is picking up the 6
  • PAX wagon-wheels around the 6
    • No man left behind – leave no man where you found him.

[ 15s ]

  • Merkins & Bobby Hurleys
    • 14 & 1
    • 14 & 2
    • Etc, etc, etc

Timecrunch (7 minutes left in the Q) – if we get through all 15 – great. If we don’t – great.

Steam gives the 2 minute warning to push hard through the rest of 15s

(PAX mosey’s back to the AO – with Cheatsheet carrying the flag out front)

MARY:

Went out the same we came in – SSHs – 26 on a 1 count to end it.

COUNT-OFF & NAME-O-RAMA

14 PAX – 2 FNGs –> Welcome Phelps & Karate Kid

CIRCLE OF TRUST/BOM: (Tank)

I want you to ask yourself this question right now: “Am I using the gifts God gave me to further His kingdom and to love and care for others outside of my family?” Give 20 seconds of silence to ponder.

We are all different, we have different skills and backgrounds. Different personalities, different life experiences. God could heave easily made us all the same. But he didn’t. He gave us these gifts for us to use not to covet.

So now ask yourself this question: “How am I going to use my God-given gift to serve others?” Give 20 seconds to ponder.

Now go do it. If you can’t think of a way, ask me, a fellow HIM, or your church.

MOLESKIN:

 

  • https://f3nation.com/a-guide-to-your-first-q/
  • Q101 structure and the “Why” of what we do when we Q
  • Check out the link above for Q tips and tricks

Bombshelter Q101/GrowSchool

THE SCENE: Clear – sunny – the quiet before the storm

  • Ruckers step off around 6am
  • Abscess & Steam put the finishing planning touches on their Q101

F3 WELCOME & DISCLAIMER – Q101 Style

  • *Steam kicks off at 7am on the dot*
  • (1) Welcome to F3: Fitness – Fellowship – Faith
  • (2) My name is Steam and I am honored to be one of your 2 Qs this morning. Alongside with Abscess we have a great morning coming your way
  • (3) A couple 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 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.

^^^Let’s break this down some more^^^

  • F3 starts on time – every time
    • The men you’re leading deserve to have their time respected – so do you as the Q
    • So whether it’s 0530 or 0700 – start on time
    • Give a timeframe warning 5 minutes out, 2 minutes out, 1 minute out, etc – so the men can get ready to roll
  • What is this? Why are we here? –> “Welcome to F3: Fitness/Fellowship/Faith
    • Whether you’re a seasoned F3 guy or a FNG it’s important for the Q to introduce what this is and why you are here.
    • Welcome the men – it’s early (weekdays more than Saturdays) – so welcome the men to F3 – lay out those 3 Fs as well. This is an important way to remind the men that they’re about to take part in F3.
    • This is important for FNGs as well – they don’t know what they don’t know.
    • Great segway – check to see if you have any FNGs in your midst. Why?
      • Because it’s crucial for you as the Q to know who your new guys are so you can have situational awareness as you lead AND for the F3 guys to know who the FNGs are in their midst so they can support them (think of your first time at F3)
  • Disclaimer
    • We MUST have vocalized the disclaimer – thus releasing you (the Q) from being legally responsible for the next 45 minutes or 60 minutes. Why?
      • Because unless you just really intimately know every single one of the men that showed up to F3 – you probably don’t know any injuries they may or may not have.
    • (1) I’m not a professional (even if you are a “professional” – there ain’t no F3 professionals (up for debate….)
      • You as the Q are not being paid to be there and the men are not paying to be there
      • This speaks to the volunteer leadership F3 pushes – no certifications are necessary to lead F3.
    • (2) You’re here on your own volition
      • No one is forcing you to be here or stay here. What this is really saying is that you made a conscious choice to be here this morning. THIS MEANS SOMETHING. If they made a conscious choice to wake up early and come to F3 this morning – they deserve to be led – and expect to be led.
    • (3) Modify as you need
      • There are no DS’s or DI’s at F3. There’s no clipboards and someone breathing down your back watching every single rep.
      • When the Q says this, he is reminding the men that are under his command for the next 45 minutes or 60 minutes that they are free to go as hard as they want – but will receive no judgement for the work that they do. If you can do 10 merkins – awesome – do 10 merkins. If you can do 100 merkins – awesome – do 100 merkins.
      • When I Q (Steam) – my verbiage is “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 yourself and the men around you – they deserve it and so do you. ”
        • I’m setting the tone with this message as the Q
        • No one will judge you if you can’t do every rep BUT there is an expectation to push yourself and the HIM around you.
      • Reminder: No man left behind – No man left the same
  • Intro
    • If you want to have an introductory/motivational word to share with the men briefly before you step off – this is a great way to set the tone for the morning.
      • “The name of the game is one foot in front of the other”
      • “You’re here for a reason and so are they – make it count”
      • “Carry the fight and keep it there for 60 minutes. That’s what we’re gonna do this morning.”


WARM-O-RAMA:

[ KISS = Keep It Simple Sir ]

[ How to Count: https://f3nation.com/2012/02/22/f3-tv-how-to-count/ ]

  • Side-Straddle Hop (SSH): 10 reps, on a 4 count, in cadence –> 10×4 IC
    • See “How to Count” above
  • Rockette: 10×4 IC
  • Merkin: 10×4 IC
  • Squat: 10×4 IC

*Before you step off on a mosey – post-Warm-O-Rama*

  • Make sure there is at least 1 phone within the PAX
  • Depending on the AO – the Q will carry a ruck or backpack for keys/wallets/phones/etc

THA-THANG:

(Mosey over to pull-up bars)

Steam introduced the first evolution/workout below. After done explaining – asked “Questions, comments, concerns?” Why? –> As the Q – it’s important that when you’re leading the workout you planned and are responsible for leading and executing – the men understand what they’re supposed to do and what they’re doing.

(1) 20s

  • 5 Burpees

(Mosey to Pavilion)

  • 5 box jumps

(Mosey to playground)

  • 5 incline merkins

(Mosey straight across the grass to the path – line from tree)

  • 5 Imperial squat walkers (4 count)

(Mosey back to pull-up bars) 

  • Rinse & Repeat — add is 5 reps each evolution until you finish with 20 reps
  • Done? Circle back and finish with someone else

— Transition to 2nd Q (Abscess) —

Start at Pavilion

  • First station: Jump Squat Blow Out- 10 JS hold squat for 10 sec, 9 JS hold 10 sec, 8 JS hold 10, 7,6….
  • Second Station: Bear crawl 360
  • Third: Circle Burp w CMU/Babies
  • Fourth: Bo Knows- Battle Buddy exercise- wall sits while BB does high knees
  • Fifth: Pommel horse
  • Sixth: Bear Blocks

MARY:

  • Angle Grinders(touch knee then merkin)
  • Around the Clock
  • AL ass kickers
  • City Scissors, alphabet (1-4 45° 5-8 parallel)

COUNT-OFF & NAME-O-RAMA

  • # off
  • Name o Rama
  • FNGs?

CIRCLE OF TRUST/BOM: Abscess

Romans 8:28 – “And we know that for those who love God all things work together for good, for those who are called according to his purpose.”

  • Don’t get bogged down in everything going on

Post-Q101/GrowSchool

  • Moses brought coffee and protein bars/Steam brought water and powerades
  • Gather under the Bombshelter Pavilion
  • (1) Q101 Breakdown – Abscess
    • https://f3nation.com/a-guide-to-your-first-q/
    • Went over the Q101 structure and the “Why” of what we do when we Q
    • Check out the link above for Q tips and tricks
  • (2) GrowSchool – Steam
    • Being a Q and HIM inside and outside F3
      • (1) You have been called and equipped to lead
      • As high impact men, we are called to lead.
      • Why? Because men will always be called upon first.
        • Example: God called Adam into a leadership role from the moment he existed – tending to the garden and naming the animals. Likewise, as a leader, Adam was also responsible for who he was charged with leading – Eve. After Adam and Eve ate the forbidden fruit, who did God call? Adam and Eve? No, just Adam. He called Adam first. God will always call “Adam” first.
      • (2) The Huddle
        • I want to challenge us to start looking at F3 as The Leadership Huddle
        • Think about a huddle before every game or even in the middle of a game
          • The huddle is designed to pump the players up and remind them of why they’re here and remind them of why they’re in the game.
          • When you Q/lead at F3 – you are leading the men in the huddle for 45 minutes or 60 minutes – reminding them why they’re here and why they’re in the game. This happens with all 3 Fs.
        • The game? That’s what happens when we leave F3 and the COT. The real game is when we step into our roles as husbands, fathers, sons, co-workers, managers, High Impact Men – outside of F3.