F3 Knoxville

Smile! You’re on Candid Camera!

THE SCENE: Low 70’s, high humidity.  Easy to get the muscles warm.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

SSH x 25 (4 ct); Imperial Squat Walkers x 15; mosey around the circuit for a preview of each station

THA-THANG:
Divide into 5 groups, 1 group per station as follows:

Station 1: Baby Cardiac.

Bernie up the hill.  3 burpees.  Back down.  3 burpees. Sprint up the hill.  3 burpees.  Back down.  Wagon wheel to pick up the 6 and finish together.  Mosey to Station 2 and bump that group on.

Station 2:  Brickyard Bearcrawl:  Bearcrawl across parking lot, 1 derkin with feet on curb.  Bearcrawl back, 2 derkins. Bearcrawl across again, 3 derkins.  Etc till you reach 10 derkins.  Then Flutters x 25 (4 ct).  Repeat till you’ve been bumped.

Station 3:  Doras in the opposite parking lot.  Partner up for 50 man makers, and then as many monkey humpers as you can get before you’re bumped.

Station 4:  The cloud for 11s of Box Jumps/ Dips and then BBS/CDD.  Rinse and repeat till bumped.

Station 5:  CMU station.  With 2 CMUs set up, dips to a sitting position and then back up.  At the highest point, touch head with one hand, then another dip.  Next up, touch head with other hand.  Do 20 of these, then 25 curls.  Rinse and repeat till bumped.

I believe everybody got through one circuit at every station.

MARY:
Boat/Canoe for 4 minutes.
COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
We focused on Lou Gehrig and the type of character demonstrated over a lifetime to feel like you are “the luckiest man on the face of the Earth” in the face of adversity like being diagnosed with ALS in the prime of your life.  It was inspired by listening to an F3 podcast about Crablegs (from the Raleigh area, not our own Crablegs) who has been diagnosed with ALS and is on a tour of the country visiting F3 AOs and MLB ballparks with his family, all while demonstrating the same strength of character we saw with the “Ironman” and his famous speech at Yankee Stadium.  Gehrig gave his famous speech on July 4, 1939.  He died less than 2 years later, June 2, 1941.  If you want to watch his speech some of his speech and the background , there’s a nice segment here:  https://www.youtube.com/watch?v=fLoq_st_JEo

MOLESKIN:
Thanks to Filter for following us around to get some great photos and his work on updating our website and social media.
ANNOUNCEMENTS:

G-6 is Raw and QVC Doesn’t Need Oxygen

THE SCENE:  9000 feet of Colorado Rocky Mountain High. 15% humididty, 25% dust. G-6 in his natural setting, leading father-son camp.
F3 WELCOME & DISCLAIMER Sure but is there enough oxygen getting to your brain to understand?
WARM-O-RAMA:

Stole camp van from nonprofit ministry. Drove 1.5 miles on the road up to Cottonwood Lake. Parked, hid keys so nobody else would steal stolen van. QVC did about 30 seconds of what must have been D1-level stretching, so YHC did too. Warm-o-rama complete.

THA-THANG:

  • Ran uphill until Q couldn’t breathe and called for PAX to stop
  • QVC wasn’t even breathing heavy but he stopped anyway.
  • Walked until Q regained consciousness, then resumed run
  • Ran 1.5 mi up to Cottonwood Lake
  • Found a fishing pier on the lake, did baby arm circles forward and back.
  • Merkins to failure
  • 30 squats
  • Ran 1.5 mi back to stolen van. 30 more seconds copying QVC’s D1-level stretching
  • Returned stolen van.

MARY:
Mary is overrated  when there’s no oxygen in the air
COUNT-OFF & NAME-O-RAMA
G6 had so much energy and testosterone that he had to work out separately or he would have hurt us. QVC and Waffle House co-Q. Barney fartsacked twice. Matlock posted the day before, so that counts.
CIRCLE OF TRUST/BOM:
Thinking about how we can better understand and serve our wives.
MOLESKIN:
Special thanks to G6 for hosting us at Spring Canyon. Incredible!
ANNOUNCEMENTS:

No B.S. Assessment: Send It!

THE SCENE: 60s, cool, sunrise on the way.
F3 WELCOME & DISCLAIMER:

Welcome to F3: Fitness-Fellowship-Faith! My name is Steam and I’ll be your Q this morning. I am not a professional and you are here on your own volition, with means you chose to be here this morning, just like the man on your left and right – so let’s make it count! If you need to modify any of the exercises we do this morning feel free to do so – but push yourselves and those around you. Lets keep the mumble-chatter and the morale at a high today!

[ Q introduces FNG Eric ]

WARM-O-RAMA:

Side-Straddle Hop (SSH): 11×4 in cadence

Windmill: 11×4 in cadence

Hillbilly: 11×4 in cadence

Baby-Arm Circles: Forwards 11×4 in cadence & Backwards 11×4 in cadence

3 burpees on your own

THA-THANG:
PAX formed up 2 lines in front of the AO – mosey’d to Asylum playground

  • 1 For 1 (and so on)
    • Get in battle buddy teams
    • 1 box jump on the bench
    • run down to end of playground parking lot
    • do 1 merkin
    • Rinse & Repeat – adding 1 rep each time
      • 2 box jumps & 2 merkins, etc

About halfway through, Q calls for recover at the playground

Does a morale check with PAX – asks some of PAX for a morale status report: All’s well.

PAX forms 2 lines and mosey’s back to car parking lot/AO area

Q leads PAX in F3 cadence call – Q calls something out – PAX repeats

    • “F3!”
    • “Good For You!”
    • “Good For Me”
    • “HUH!”
    • “HA-HA!”
    • “1, 2, 3!”
    • “I love F3!”
    • “4, 5, 6!”
    • “Pickin Up Sticks!”
    • “7 and 8”
    • “F3 is great!”
    • “9 and 10!”
    • “Let’s Do It All Again!”
    • “HUH!”
    • “HA-HA!”

 

  • Ain’t No Mountain High Enough
    • PAX get’s in new battle buddy teams
    • Bottom of hill by AO: 5 battle buddy sit-ups(BBSs) each
      • BBSs = one battle buddy hold the other’s feet, while they execute sit-ups with fingers interlocked behind their head
    • Top of hill by AO: 5 side straddle hops (SSHs)
    • Rinse & Repeat- adding 5 reps each time until each battle buddy does 25 BBSs at the bottom and 25 SSHs at the top

 

  • Recover at the AO
    • Q leads PAX in 15×4 cherry-pickers in cadence
    • Asks for a 10-count from PAX
    • Q describes what a “No B.S. Assessment” is (See Moleskin at the bottom of this back-blast) and asks various PAX to give one
    • Pusher & Fabio & Umbro give solid No B.S. Assessments
  • Q leads PAX towards the pavilion with picnic tables towards the back of the AO

 

  • The Final Countdown (7 minutes left)
    • PAX gets in new battle buddy teams
    • 1 battle buddy does 5 incline merkins + 1 Man-Maker (8-count merkin) under the pavilion while the other battle buddy runs to a dugout and executes 1 good pull-up/chin-up.
    • Rinse & Repeat – adding only an extra Man-Maker each time
    • Q calls for a 15 count and leads PAX back into the AO

 

  • PAX Circle Up inside AO
    • 15 Side-straddle hops (SSHs)
  • And boom goes the dynamite – that’s it!

COUNT-OFF & NAME-O-RAMA
22 PAX (1 FNG – Eric Alley/Globetrotter)

CIRCLE OF TRUST/BOM:
Talked about an F3 Knoxville HIM, Brandon Rabun/Cupcake, being deployed to Afghanistan this morning, and the Latin phrase “Nil desperandum” = do not despair. If I’m being honest with myself, I don’t always live out of a nil desperandum attitude. And I’m not even being shipped overseas or risking my life day to day.

A verse that came to mind that Cupcake and I have talked about before is Isaiah 6:8 = “And I heard the voice of the Lord saying, “Whom shall I send, and who will go for us?” Then I said, “Here I am! Send me.”” Now, not all of us are called to serve in the military, or overseas like Cupcake, but where is the Lord asking you to serve dutifully this week in your own life? I wished I lived more like Isaiah 6:8, being all in. As we try to live life as High Impact Men and humble servants of the most high king, I invite and encourage and challenge firstly myself, I need to hear this more than anyone (funny how that works when you’re delivering a BOM sometimes huh?), and all of us to be all in for the God we serve and live out of a place of “Here I am Lord! Send me where you will have me this week. Send me to those hard conversations, send me to be a better husband, brother, father, boyfriend, send me to be your messenger, help remind of the cross so that I may never forget who it is that sends me into the day.” Men, I pray that each one of us puts the full armor of God on this day and this week as we prepare to be sent where he will have us. I pray for eyes to see His beauty, ears to hear His truth, lips to speak His love, and hands and feet to go and serve Him.

Keep the Faith & Fight the Good Fight!

MOLESKIN:
No B.S. Assessment = Asking someone to give a real, non-sugar coated check-in/assessment about how they really are doing where they are physically, emotionally, spiritually, mentally, etc. There is a certain intentionality behind a No B.S. Assessment – to not just go through the motions of checking in with other High Impact Men/people in our spheres of influence, but to really ask for a check-in/assessment without the B.S.

Example: “Hey, how are you? –> “I’m good I guess.”

Example of a No B.S. Assessment: “Hey Mac, I notice you haven’t been around in a while man, give me a no B.S. Assessment.” –> “Wow, thanks for asking. I guess I’ve got a lot going on with the family, kids, you know how it is.”

Sometime’s it’s hard to ask for a No B.S. Assessment and maybe even harder to be asked for one. The purpose of No B.S. Assessment is to go beyond the question or even the formality of the question of “How are you” for example – but to intentionally ask and care for the deeper part of the individual and their heart.
ANNOUNCEMENTS:
Several open Q’s for this week on the website – let’s encourage each other to step up and lead!

Big Ball Slurpee

THE SCENE: warm and muggy
F3 WELCOME & DISCLAIMER – Nope, not a professional
WARM-O-RAMA:

20 SSH

10 each of baby arm circles (both ways), Moroccan night clubs, and over head claps

15 tempo squats
THA-THANG:
7/11’s – 7 pairs of exercises done by 10 reps of exercise A/1 rep of exercise B (9/2, 8/3, etc)

pairings:

8 count body builders & Rockettes

BBS & Sprint (30yards)

60lb Sand Bag Toss & Burpee

Flutter Kicks & Monkey Humpers (Both on 4 Count)

Incline Merkins & Box Jumps (or Step-ups)

Lunge & CMU Curl

Inch Worm Merkins & Squats
MARY:
no time for Mary
COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
the grass is greener where watered, not necessarily on the other side…

MOLESKIN

ANNOUNCEMENTS:

Memorial day convergence

Imprompt-Q

THE SCENE: 52* and clear, slightly cool start but the sweat is coming
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Led by Swanson
SSH x25 IC
Little of this and a little of that
Windmills x10 IC
Tempo squat x 15 IC
Tempo merkin x15 IC
8 Counts x5 IC
THA-THANG: Led by Abort
Gather keys and phones and mosey out of start point over to amphitheater.  Assemble at the stage for 11s’s big brother, 25’s.  Same concept as 11s except increase/decrease by 5 reps.  Start at the stage and do 20 feet elevated crunches (legs straight out and 6″ off the ground, hands on head and crunch), run up the stairs to the top and do 5 pull ups/inverted rows on rails.  Return to the bottom for 15 crunches/10 rows, etc. working up and down in count.

Mosey to pedestrian bridge south of amphitheater for Welsh Dragons (thanks Filter).  Take 4 bear crawl steps, do 1 merkin, 1 two-count shoulder tap.  Take 4 bear crawl steps, do 2 merkins, 2 two-count shoulder taps.  Increase reps every 4 steps, I think we got to 7 or 8 reps of each depending on how big your bear feet are.

Return to start line for Galway Hookers.  Same scenario as before but exercises are different.  Take 4 lunge steps, do 1 super-squat (deep squat, then calf raise after coming up).  Take 4 lunge steps, do 2 super-squats.  Increase reps every 4 steps.  Exercise extended further because people decided to take giant lunge steps.  Again we made it to about 8 reps.

Led by Swanson

Short mosey to round pull off near convention center. Everyone spreads out and finds a column barrier to start out with.
– First round: Pistol squats on left leg x10, bear crawl to center, pistol squats on right leg x10, then bear crawl back to outside and hold
– Second round: Incline merkins x10, bear crawl to center, decline merkins x10, bear crawl back to outside and hold
– Third round: Lunge to center, dips x20, lunge back to outside and hold

Short mosey over to the base of the Big Ball for Swanson pyramid.  Each round you multiply the exercise times the round you’re on (never math in public..).  Exercises done at Big Ball, middle landing of stairs, and top of stairs.

  • Pulls ups x1 on Big Ball
  • Big boy sit ups x3 on middle landing of stairs
  • Merkins x5 at top of stairs

So round one you do 1 pull up, 3 sit ups, 5 merkins and run back down.  Round two you do 2 pull ups, 6 sit ups, 10 merkins. Etc. etc. up to round 5.

Mosey back to start point.

MARY: Led by Abort
Flutter kicks x25 IC (mixed tempo)
Boat/canoe and variations for 90 seconds
COUNT-OFF & NAME-O-RAMA
13 Strong: G6, Cheesesteak, 2×2, Gesundheit, Swanson, Reverb, Frank, 3Peat, Singlet, Sneaky Pete, Mulligan, Steam, Abort
CIRCLE OF TRUST/BOM:
Gesundheit spoke about getting out and being consistent with F3 and his physical job, and how they have helped with his overall energy level and his outlook.  I seconded that.  I’ve had issues getting up especially on Mondays.  I got up Monday and didn’t on Tuesday this week.  That extra hour or two of sleep seems like a great idea until you miss a workout.  I almost always regret sleeping in, and I never regret actually coming to F3. AYE!!
ANNOUNCEMENTS:
Hardship Hill OCR this weekend, still time to register or volunteer.