THE SCENE: 0530, 30s, not quite character building weather, but not hot either
“Is it going to be warm?” —- “No. But it will be good.”
F3 WELCOME & DISCLAIMER :
“Welcome to F3: Fitness-Fellowship-Faith. My name is Steam and I’ll be your QIC for the next 45 minutes. I am not a professional, and you are here on your own volition, which means if you need to modify any of the exercises we do this morning – feel free to do so but push yourselves and the men around you. You came here to work and get better so let’s get after it.”
WARM-O-RAMA:
1. Side-Straddle Hop (SSH): 25 x 4 (in cadence)
2. Rockette: 15 x 1
3. Cherry Picker: 10 x 4 (in cadence)
4. Slow Baby Arm Circles: 10 x 4 Forward || 10 x 4 Backward (all in cadence)
5. Backwards Lunge: 2x for each leg –> hold for 5 seconds each rep
THA-THANG:
- Mosey to Big Ball Amphitheater
- Flag out front, carried by FNG Daniel Anders (Now “Soot”)
- PT
- Assemble battle buddy teams
- Que hype workout music via bluetooth speaker
- (1) Each BB team sprints to the top of Big Ball amphitheater
- (2) Each person executes 8 pull-ups (overhand/underhand)
- (3) Each BB team sprints around the perimeter of the Big Ball pond = The Long Lap
- 75% speed of higher
- (4) Upon return to Big Ball amphitheater stage –> 25 x 4 LBC (Little Baby Crunches)
- (5) Hold plank position until QIC says “Recover”
- Rinse & Repeat 5x
- Mosey American Indian Style to parking lot adjacent to UT’s The Hill
- Sporadic squats 3x en route
- Mosey Back to AO
- Take the Field: Sprint the field separating PAX from Big Ball AO startpoint
COUNT-OFF & NAME-O-RAMA
11 PAX + 2 FNG = 13 total
PAX: Abort, Cowbell, G-6, Petey, Pfeiffer, Plunger, Quarantine, Rascal, Rousey, Swanson, Steam
FNGs: Daniel Anders – 22 – Soot & Eric – 21 – Stagehand
CIRCLE OF TRUST/BOM:
Hijacking the song “Pray For Me” by Kendrick Lamar & The Weeknd
Hijacking a song = taking a song’s lyrics and “hijacking” them to fit for your own life or have deeper meaning
“I’m always ready for a war again, go down that road again, it’s all the same.” “Tell me who’s gon’ save me from myself, when this life is all I know.” “Tell me who’s gon’ save me from myself, when this life is all I know.” “Tell me who’s gon’ save me from this hell, without you, I’m all alone.”
“Who’s gon’ pray for me? Take my pain for me? Save my soul for me?”
This song spoke on many levels to me. We as men all go face wars every single day that are unique to each one of us. I don’t know what war(s) you’re facing as a man right now, whether tit’s at home, at work, in your relationships or marriage, or wherever that may be for you. Sometimes the wars that we are in the midst of feel like hell, or like we’ve been down this road before, or that we’re all alone.
So when you’re in the midst of whatever war you find yourself in – sometimes you’re fighting yourself – only one thing can save you and make you a better man because of it – God’s grace and love.
Another level this spoke spoke to me through was how much pain Knoxville is in right now. There are so many people hurting because of sickness or whatever else is going on in their lives. High Impact Men make a difference. As High Impact men – let’s continue to pray for our city and share the load and burden that some of our brothers are carrying right now.
Fight the Good Fight & Keep the Faith!