F3 Knoxville

They don’t call me Charmin for nothing

THE SCENE: While still a little damp on the ground, Charmin delivered on his no rain guarantee.  Around 50 degrees for perfect weather.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

SSH (IC) x 20 while everybody slowly trickled in (looking at you Cheatsheet); Imp Squat Walkers (IC) x 15; BAC forward and backerds (IC) x 10; Rocky Balboas on the curb (IC) x 20; butt kickers across PL; high skips back to the other side.

THA-THANG:

  • Mosey to CMU pile for a very quick partner round about (back to back, with CMU passed around) x 20
  • Mosey to Pav-A-Lon for partner leg raise-wall sits (one partner on the ground trying to kick the other one in the head while he does a wall sit and tries to throw the legs back to the ground).  Timed for 1 min, then switch.
  • Mosey to Circus Maximus for some partner exercises.  Each partner runs in opposite directions.  When they meet, do partner Merkins x 20 twice, then partner BBS x 20 twice, then back to back squats x 20.  3 total laps.
  • As we’re about to do another set of the above, the Q feels a tremendous sense of urgency to call an audible and mosey toward the bathroom.  His name is, after all, CHARMIN!
  • While the Q is humiliatingly otherwise engaged, Code Brown (yes, I get the irony too!) assumes the reins and calls out a burpee route 66 up the tail of the dragon.
  • The Q having caught up and knocked out a few punitive burpees on his own, the PAX moseys back to the CMU pile to unwind what was wound up at the beginning.

MARY:
Dealer’s choice (Buns calls out Hello Dollys; Fabio calls out Am. Hammers); then we finish strong with ATMs.
COUNT-OFF & NAME-O-RAMA
Use the TAGS on right-side to record PAX (BE SURE TO INCLUDE YOURSELF) in attendance. Be sure to select the AO in CATEGORY above TAGS and then delete these notes!
CIRCLE OF TRUST/BOM:
Been reading “First Lead Yourself.”  From the book: “Leading from good to great requires discipline – disciplined people who engage in disciplined thought and who take disciplined action.  To engage in disciplined action first requires disciplined thought, and disciplined thought requires people who have the discipline to create quiet time for reflection.  The net result is not doing more, but doing less.  Stop-doing lists reflect greater discipline than ever-expanding to-do lists.”
MOLESKIN:

ANNOUNCEMENTS:

A Frigid and Motivated Asylum

THE SCENE: Cold, 22 Degrees.
F3 WELCOME & DISCLAIMER:  I am not a professional, the workout is free, and we are at Fitness, Fellowship, and Faith.  I do not know your injuries, so modify as you see fit.

WARM-O-RAMA:

Cherry Pickers
Motivator from 10
Around the World Merkins (20)
Baby Arm Circles

THA-THANG:

Reps of 20 for each exercise
Station 1 with Coupons
20 Rows
20 Curls
20 Squat Thrusters
20 Tricep Ext
20 Calf Raises with Coupon
20 BBS with Coupon “Louganis”
Run from station 1 to 2, perform exercises, rinse and repeat
Station 2 at the pavilion
20 Wide Merkins
20 Squat Jumps
20 Picnic Table Dips
20 Diamond Merkins
20 El Capitan to bleachers
20 Picnic Table pull Ups
Mosey to Playground
10 Lunges (each leg) with one leg on the wall
20 Derkins
20 Dips
Mosey Back to AO

MARY:

20 Pickle Pounders
20 Merkins
20 Flutter kicks
20 Hello Dolly’s
20 Box Cutters

COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:

Deuteronomy 6:5
Matthew 22:38
God’s message is the same from Moses, to Jesus, and to us.  Love God with all of your heart, mind, and soul.

MOLESKIN:
NA
ANNOUNCEMENTS:
NA

The Power of 3…On Monday.

THE SCENE: 40s, cold, dark, character-building.

F3 WELCOME & DISCLAIMER

  • Welcome to F3: Fitness – Fellowship – Faith
  • My name is Steam & I’m honored to be your QIC this morning
  • Couple things:
    • I’ll have my phone, water, and a med kit in my ruck throughout the workout just so everyone is aware. If you need to put keys, wallet, or whatever in there, feel free to do it.
    • I’m not a professional (depends who you ask)
    • You’re here on your own volition – thank you for making the choice to be out here.
    • If you need to modify anything we do this morning – do it. BUT push yourself and the men around you. Some people didn’t wake up with breath in their lungs this morning but you did. You did. Make it count.
  • Name of the game this morning = The Power of 3


WARM-O-RAMA: (IC = In Cadence)

  • SSH (Side-Straddle Hop): 10 x 4 IC
  • Baby Arm Circles (Forward): 11 x 4 IC
  • Imperial Squat Walker: 12 x 4 IC
  • Merkin (Down/Up): 10
  • In Cadence Burpee: 5

THA-THANG:

(mosey to the flagpole down from the AO)

  1. Connect the Dots
  • 3 points of contact: Pavilion – FlagPole – Far Corner of AO
    • Pavilion = Bench pull-ups
    • FlagPole = Man-Makers
    • Far Corner of AO = Jump Squats
  • 3 rounds of this: starting with 3 reps at each point of contact – and increasing 3 reps at each point of contact for the next 2 rounds (3rd and final round = 9 reps at each point of contact)
  • Recover at the flag pole when you’re done –> Flutter Kicks

(Mosey to playground)

(Battle buddy it up)

  • BB1: Incline merkins on bench (3)
  • BB2: Decline merkins on curb outside playground (3)
  • Rinse & Repeat 3x –> adding 3 reps each time

(mosey to parking lot outside of playground)

  • Power of a Curb // Power of 3
    • 10 x 4 Rocky Balboas on the curb IC
    • 10 x 4 incline merkins IC
    • (sprint to a parking space about 20m away)
    • 10 (down/up) merkins
  • Rinse & Repeat 3x
    • HIM are expected to step up and lead. Why? Because you have what it takes. Even when you’re tired. Even when you’re sore. Even when you’re like “Why the hell did I choose to do this this morning?!”
    • Q chooses different members of PAX to lead the next 2 iterations of the Power of a Curb //Power of 3 –> be lead –> lead.

(Mosey to hill outside of AO parking lot)

  • 3 Tree Hill
    • 3 points of contact: Base of hill – middle of hill – top of hill
      • Base of hill = 10 iron mikes (5 each leg // 10 total)
      • Middle of hill = 10 star jacks (1-count)
      • Top of hill = 10 dry docks (1-count)
    • PAX executes 1st round of this – recovers at the base of the hill
    • Q challenges PAX – this IS NOT a dictatorship of the Q. The PAX , the men, honestly the individual decide what exercises to do, how hard to do it, or not to do it at all.
    • Q asks PAX if they want to continue, or do something else (Q did not have anything else planned but could have come up with something hard (Q hoped the men would stay in the fight for just 5 reps more) – adding 5 reps to each point of contact on the hill.
    • PAX voices they want to push/fight on for round 2. Let’s do this.
    • RINSE AND REPEAT ADDING 5 REPS AT EACH POINT OF CONTACT
    • Recover at the Base of the hill.
    • PAX are GASSED. This is not an easy workout.
    • Q challenges the PAX again – makes the ask to kill round 3 together – adding 10 reps to each point of contact.
    • PAX are gassed but still in the fight. Respond to do round 3 on the hill.
    • Q identifies 3 PAX to lead at each point of contact.
    • PAX moves forward up this hill, not leaving anyone behind.
    • Recover at AO.

MARY:

  • 3 Corners:
    • C1 = 25 x 4 Flutter Kicks
      • Karaoke to C2
    • C2 = 25 x 4 American Hammers (Q called them Boat rowers…made sense in my head lol, didn’t even think of American Hammers)
      • Reverse karaoke to C2
    • C3 = 25 x 4 LBCs
    • Converge in the middle of the parking lot
  • Q identifies 3 HIM to lead at 1 of the 3 corners – PAX choose which corner to go to
  • When each corner is done –> sprint back to the middle and hold the merkin plank –> All PAX execute 5 down/up merkins
  • Rinse & Repeat 3x (Q identifies 3 more PAX each time to lead a corner)

COUNT-OFF & NAME-O-RAMA

18 PAX – No FNGs

CIRCLE OF TRUST/BOM:

“Then David said to Solomon his son, “Be strong and courageous and do it. Do not be afraid and do not be dismayed, for the Lord God, even my God, is with you. He will not leave you or forsake you, until all the work for the service of the house of the Lord is finished.”” – 1 Chronicles 28:20 (ESV)

MOLESKIN:

Knights of the 21st Century Men’s Ministry

This comes from a daily email I get from The Knights of the 21st Century (check it out ^^). Daily motivation and spiritual guidance for men wanting be men of impact, for their families, their work, and themselves. As a young man, I tend to forget to be strong and brave and have courage – both when and not when the odds are stacked up. I’ve included the email below, take a look and be encouraged men of impact!

 

The Men in The Arena


THE SCENE:
 Just cool enough. No wind. FNG (now known as “Title 9” was the first to show this morning, followed by Abscess & Hercules aka Tank the dog

F3 WELCOME & DISCLAIMER

  • Welcome to F3: FitnessFellowshipFaith
  • Name is Steam & I’ll be your QIC this morning!
  • A couple things before we begin:
    • Not a professional
    • You’re here on your own volition
    • Modify as you need but push yourself  and the men around you. They deserve to be pushed and motivated and so do you.

[ Name of the game for this morning is 1 foot in front of the other ]

WARM-O-RAMA:

☐ Motivators: 10 IC  

☐ Rockette: 10 x 4 IC 

☐ Iron Mike: 10 x 4 IC 

☐ Michel Phelps: 10 x 4 IC 

☐ Windmill: 10 x 4 IC 

☐ Merkins: 10 x 4 IC

THA-THANG:

(Mosey to Cardiac Hill) 

☐ Battle-Buddy Up

☐ You and your BB have 3 points of contact 

☐ Top – Curve 1 – Bottom

☐ Top: 15 BB sit-ups (hold feet) 

☐ Curve 1: 15 1-count buddy merkins (Hugh five)

☐ Bottom: 15 squats

(Sprint back up to the top and hold the plank)

☐ 10 down/up merkins All-Together 

( 10 count)

☐ Rinse & Repeat – same exercises – 10 reps of everything instead of 15 

(Curves led PAX in 10 up/down squats)

(10 count) 

(Mosey to path that goes towards dock) 

☐ 2 lines —> bear crawl to the dock

(COP – Change of Plans: Path/boards to dock were slippery —> Q modified for PAX —> Hold the Al Gore after 1st light post and 10 sea claps)

(Mosey on to the dock)

[ Quarter Pounder ]

☐ 25×4 flitter kicks 

☐ 25×4 LBCs

☐ 25×4 hello dolly’s

☐ 25×4 straight legged curls 

(Mosey to hill before Everest by way of:

—> Dock —> through grass to small pavilion by soccer fields —> up the hill on path towards Everest

@ Small Pavilion

  • New Battle Buddy
  • BB1: Wall-sit + overhead seal claps
  • BB2: Sprint to lightpost in the middle of exterior parking lot + 2 merkins (just 2 ain’t bad right?) + recover BB1
  • Rinse & Repeat 1

(10 count)

(mosey from small pavilion in 2 lined American Indian style)

.25 later —> merge into 1 big American Indian run mosey

☐ Bear crawl up the hill and over the top 

(Mosey to base of Everest) 

“I’m Up – He Sees Me – I’m Down”

☐ “I’m Down” command – 5 merkins and hold until the next command is given 

—> “I’m Up!” Command = sprint up Everest

☐ All the way to the top

(Sandy is planted at the top of Everest behind tree at the top middle)

(Battle buddy Sandy Run to AO)

—> Sandy being carried in front by 2 PAX for 10 seconds (modified to 25 seconds later) and then recovering to the back

PAX rush past Haslam rock and stop at the small (sort of) hill right below Saturday AO parking lot

  • Sandy Toss + 5 up/down merkins up the hill to the parking lot
    • 2 PAX chuck Sandy as far as possible up the hill, all PAX sprint to it and execute 5 up/down merkins until everyone is at the top

MARY:
– 2 rounds of Boat/Canoe

– Cashed out the day with ATMs

COUNT-OFF & NAME-O-RAMA
16 PAX + 1 FNG = 17 total HIM

Cheatsheet, Mr Jinxy, Curves, FNG —> Title 9, Lulu, Waffle House, Otis, Crawdad, Abscess, Jumbo, Choir Boy, Hawk, LillyDipper, Brick, Snag, Swimmies

CIRCLE OF TRUST/BOM:

The Man in the Arena does not quit, although he may be knocked down and falter from the original path at times, he’s in the arena and must learn to get back up again and again and again. This is the way.

MOLESKIN:

 

“It is not the critic who counts; not the man who points out how the strong man stumbles, or where the doer of deeds could have done them better. The credit belongs to the man who is actually in the arena, whose face is marred by dust and sweat and blood; who strives valiantly; who errs, who comes short again and again, because there is no effort without error and shortcoming; but who does actually strive to do the deeds; who knows great enthusiasms, the great devotions; who spends himself in a worthy cause; who at the best knows in the end the triumph of high achievement, and who at the worst, if he fails, at least fails while daring greatly, so that his place shall never be with those cold and timid souls who neither know victory nor defeat.”

               – Teddy Roosevelt

☐ In the ring of life sometimes it can feel like we’re on our knees crying out for freedom and all we can do is look up right? 

☐ Song by Anthony Hamilton “Freedom” — some of the lyrics go like this: “Felt like the weight of the world is on my shoulders. Pressure to break or retreat at every turn. Facing the feat that the truth I discovered. No telling how all this will work out, but I’ve come too far to turn back now. I’m looking for freedom, looking for freedom. And to find it cost everything I have.”

ANNOUNCEMENTS:
1. 1st F3 Knoxville Truebadours Q101/GrowSchool Convergence: Saturday, February 29th, 2020 – Asylum AO. More info to be pushed out in weekly emails + GroupMe soon

2. F3 Morristown Launch: Saturday, April 4th, 2020. Clown car(s) will be assembling to go support the launch on 4/4. Be on the lookout for opportunities between now and then to go post at some “test-Qs” at their new AO in the coming weeks/months.

Keep the Faith & Fight the Good Fight!

Mostly burpees. Lots of burpees

THE SCENE: Upper 30s (heat wave after lots of days in the 20s)
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

SSH x 20 (IC); Imperial Squat Walker x 15 (IC); BAC, forward and reverse x 11 each (IC)
THA-THANG:
Mosey to the cloud; 100 burpees OYO;

As you finish the burpee challenge, move to the adjacent parking lot for some blackjack, a/k/a 21.  20 merkins, run to other end, 1 BBS, run back for 19 merkins, run to the other end for 2 BBS, so on and so forth.

Cut blackjack short after everybody is done with burpee challenge and mosey to Circus Maximus for Doras.  Partner runs a lap while other partner does reps.  50 CCDs, 200 jump squats, 300 LBCs;

Mosey back to AO

MARY:
Just enough time for 2 full minutes of elbow plank.
COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
We’ve got a lot of rancor in the world.  So many people are angry.  Let’s be kind, let’s turn the other cheek, especially with those that upset us the most.  The world needs more kindness.
MOLESKIN:
Praises for Cheatsheet’s dad being out of the hospital and on the mend.
ANNOUNCEMENTS:
The Asylum needs volunteers for the Hardship Hill build team.  Please help. Code Brown is leading.