F3 Knoxville

The Pav-Maker (Patent Pending) + Some Other Character Building Stuff

Asylum AM

[ The Scene ]

    • 70s
    • About as humid and muggy as it can get

[ Welcome/Disclaimer ]

    • Welcome to F3: Fitness – Fellowship – Faith
    • My name is Steam and I’m honored to be in your company and be your Q this morning
    • FNGs?
    • Couple of things before we begin:
      • (1) Contrary to popular belief I am not a professional
      • (2) You’re here on your own volition
      • (3) If you need to modify anything we do this morning – feel free to do so as you need but push yourself and those around you.
      • No man left behind – no man left the same
      • COVID measures are still in place so as much as you can let’s try and keep 6ft if possible.

[ Warm o Rama ]

    • SSH: 25 x 4 IC
    • Half-Burpee: 20 x 4 IC
    • Rockette: 15 x 4 IC
    • Shoulder-Tap: 10 x 4 IC
    • Cherry-Picker: 5 x 4 IC

[ The Thang ]

(Mosey to Pavilion by Flag)

(1) – 4 Corners Dora

  • Battle-Buddy up
  • Here at the Pav: Pav-Makers(Patent Pending)
    • Incline Merkin + Box Jump + Dip (8 count?)
  • AO Parking Lot:
    • Corner 1 (closest): 25 SSHs (1 count)
    • Corner 2 (top R): 25 squats (1 count)
    • Corner 3 (top L – farthest): 25 American Hammers (1 count)
    • Corner 4 (bottom L): 25 Rocky Balboas on curb (1 count)
    • (Counter-clockwise)
    • Each BB will complete all 4 corners – 1 at a time – recovering the BB doing Pav-Makers down here in between
  • When each you both have complete all 4 corners – regroup here and wall-sit it up
  • 3-8 count Pav-Makers

(10 count)

(Mosey to lightpost path by AO car lot Via through playground)

(2) – 10s

  • Every lightpost up to the top:
    • Alternating merkins and Imperial Walkers
    • All on a 1-count
  • Separate into 2 waves for space
    • Wave 1 – you’re with me going up first — when we reach the top we’re going to knock out 50 SSHs on a 1 count together
    • Wave 2 – (appoint TL) 50 SSHs on a 1 count together on the front end to let us get some ground in
  • Execute.

(10 count)

  • SSH: 100 x 4 (Shoutout to Charmin)

(Mosey to AO for Mary)

[ Mary ]

(1) – 4 COREners (Ha-ha….)

  • C1 — 20 Lower LBCs (1 count)
  • C2 — 20 V-Ups (1 count)
  • C3 — 20 Cockroaches (1 count)
  • C4 — 20 Freddie Mercury’s

(Toe the line on the curb when done)

[ Post-Thang ]

(1) Lateral moves across AO parking lot to loosen up post-thang

    • Karaoke
    • Walking Rockettes
    • Imperial Walkers
    • Top downs

(2) – Cash-Out with ATMs

  • 15 shoulder taps (4 count)
  • 10 slow merkins (4 count)
  • 10 merkins (1 count)

(3) Dynamic Stretching

    • Lower back
    • Neck/shoulders/Triceps
    • Lower Body

[ COT ]

    • # off = 13
    • Name o Rama
    • BOM

For my BOM this morning I just wanted to share a verse from the Bible I was introduced in the past month or so that has stood out and kept entering into my thought patterns.

Setting the stage: In 1 Chronicles 12:23 these groups of men are introduced, who came to King David armed for battle to turn Saul’s kingdom over to him as the Lord had said.

1 of these groupings specifically stood out for a couple reasons, and not because of the numbers they brought to the table like the other groups (6,800, 7,100, 4, 600, 3,000, 20,800, 18,00 50,000 for example)

1 Chronicles 12:32 —> “from Issachar, men who understood the times and knew what Israel should do – 200 chiefs, with all their relatives under their command”

Another version reads: “from Issachar, men who understood both the times and Israel’s duties — 200 leaders with their families”

And I want to specifically draw attention to a couple things about these men

  • (1) They were faithful – came to David ready for battle – faithful to what the Lord had said
  • (2) They were classified both as men who understood the times and knew what Israel should do and as chiefs — Because they were faithful this was the reputation they were given. They knew who they were and what they were about.
  • (3) They had people that were under their command of leadership and looked to them to lead – specifically all of their relatives and families.

2,000 years or so later — the world still needs men like this. Men like this still exist in the world. What we would call the High Impact Man. 

    • As HIM we should want to both understand the times with wisdom and faithfulness, as well as recognize the people who fall under our command and the sound of our voice.
    • You are the men of Issachar. Call that out in one another. Remember that for yourself as well.