F3 Knoxville

The No Q Q There will be burpees

THE SCENE: Not so humid, almost cool
F3 WELCOME & DISCLAIMER: First, some discussion.  Nobody signed up to Q. Charmin takes the Q 
WARM-O-RAMA:

SSH (4ct) x 50; 5 burpees OYO; Cherry Pickers x 6; one lap around the AO parking lot; little of this here and that there.
THA-THANG:

  • Mosey to the bottom of the dragon
  • Route 66 up the dragon – burpees
  • back down to the bottom and 25s (merkins and LBCs x4) till the 6 arrives
  • Route 66 up the dragon again – jump squats
  • back down to the bottom and 25s of Carolina Dry Docks and Flutters (4ct)
  • Mosey to Circus Maximus
  • 5 burpees into a sprint to the other end.  Then 10 squats and slow mosey back.  Repeat
  • Mosey to Baby Cardiac.  Bernie up with 3 burpees at the top, back down with 10 Merkins at the bottom
  • Back to the AO

MARY:
One round of Howling Monkeys, one round of Merkin Ring of Fire, with everybody holding at 6 inches every other set of 5 Merkins, one round of Jump Squat Ring of Fire
COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
Because I had not planned to Q, I didn’t really have anything inspiring lined up.  The word is:  We need more guys to step up and Q.  Who can commit to once a month?  We’ll provide plenty of help and will co-Q with you.  It’s not that hard.
MOLESKIN:
Carney says go see “The Game Changer” movie.
ANNOUNCEMENTS:

The Sampler Platter…

THE SCENE: A bit humid and around 70 degrees at circle up.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

Started with 25 SSH on 4ct, Baby Arm circles front and reverse it x10x Cherry pickers x10, Tempo Merkin x10, then to curb for butt kickers 1/2 parking lot jog out rest, and skip 1/2 parking lot jog out rest.
THA-THANG:
Grab a CMU and circle up for 1 MIN AMRAP’s of 1. Curl 2. Overhead Press 3. Squats 4. Block Merkin 5.BB with Block

Mosey up little hill to dragon tail. 10 Tempo Merkins waiting on 6. Run halfway down, 10 Tempo merkins waiting on 6, at bottom of dragon tail do 20 Rocky Balboa on 4ct on curb.

Mosey to hill at base of new soccer field. 11’s with Smurf Jacks at bottom and Man Makers at top

Mosey back to cloud. Let Hands lead in set of 20 4ct flutters while picking up 6. Then do 6 Captain Thor’s Mosey back to AO

 

MARY:
Plenty of time left to cash out with ATM’s, Temp Squats x10, and finish with 40 SSH on 4ct
COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
F3 is a great metaphor for what God wants to do to us.  God wants to transform us over time into what he made us for.  As believers, we need to realize that our relationship with him will bring forth change.  True lasting change.
MOLESKIN:

ANNOUNCEMENTS:

Don’t be a JackAss- you get further in life with a positive attitude

THE SCENE: 

72* Clear 97% Humidity
F3 WELCOME & DISCLAIMER

You’re here on your own volition…

WARM-O-RAMA:
20 x Side Straddle Hop Seal Claps
THA-THANG:

  • Half of you pick up a weight(Burden) to carry to Lower Baseball Field Lot when tired pass of to your brother(lesson is we help carry our brothers’-burdens together
  • Stop at lower lot and participate in Trolly’s Grid (in honor of Trolly at JUCO) 3 Merkins at every star-Run,  2 BBS at stars-Lunge, 3 jumpsquats-bear crawls,  2 burpees- broad jump…RR
  • Mosey w weight to playground parking lot stop and do 11s w Dive Bombers/Carolina Dry Docks
  • Mosey w weight to Pavilion Wall exercise is BoKnows- do wall sits while hold weight while battle buddy does High knees for 100+ count then switch x 2
  • Mosey back to AO w weight circle up do curls/triceps/squats w weights

MARY:
Hello Dolly x 20 Box Cutters x20

COUNT-OFF & NAME-O-RAMA
35 Strong w 2 FNGs
CIRCLE OF TRUST/BOM:
You get more outta life by maintaining a positive attitude!
MOLESKIN:
Don’t be a JackAss cuz no one will like you!
ANNOUNCEMENTS:
Prayer

Fake Doras

THE SCENE: Humid, very humid
F3 WELCOME & DISCLAIMER: Additional disclaimer:  the Q went to a concert last night and is now deaf (and tired)
WARM-O-RAMA:

SSH x 20 IC; 10 burpees OYO; Tie Fighter baby arm circles F&B IC; high knees and butt kickers across parking lot; karaoke across and back.
THA-THANG:
Mosey up the hill toward Everest Base Camp.  Stop at each stop sign and go up the ladder.  Add one of the following with each stop:  10 BBS; 20 Merkins; 30 squats (4 ct)

From Base Camp, sprint to midway tree for more BBS, Merkins and Squats; back down to base camp

All the way up Everest, continuing on to the top of the space station. At the base of the base station, hold plank while waiting for the 6.

Mosey past the old rock pile (short moment of silence) down the west side of the drive about midway.  Find a battle buddy and do fake Doras.  One partner runs, the other does sets of 10 man makers and then LBCs until the partner returns.  Swap out.  Rinse, repeat x3.

Run back up to top of Everest, over to other side.  Real Doras:  100 merkins and 100 LBCs (4ct) while partner runs to stop sign and back up.

Start back down the ladder with BBS, Merkins and Squats

Realize we’re about out of time and quick mosey back to AO

MARY:
Cat Gut led in a little Boat/Canoe
COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
Followed up on Cap’n Crunch’s 3rd F message:  Find a Paul, Barnabus and Timothy in your life.  Have to reach out to do it.  I need to do a better job of intentionally mentoring those in my life.
MOLESKIN:
Lift up Timber’s M and family for some surgery this week.
ANNOUNCEMENTS:
CSUP – Trucking to the Pound plug.

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!