F3 Knoxville

Bears and Bricks

THE SCENE: 72* and humid, basically no wind
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

Imperial walkers x10
Monkey humpers x10
Calf raises x10
Shoulder taps in plank x10
Four count merkins (hand release) x10
THA-THANG:
Mosey short half lap around the World’s Fair lawn and back to the sidewalk adjacent to the convention center.  Five cones set up in a line, spaced 12-15 yards apart for Bear With Me.  Bear crawl between cones, knock out exercises at each cone.  Recover mosey back to start and plank waiting on the six.

  • 20 pickle pounders
  • 20 merkins
  • 20 squats
  • 20 Carolina dry docks
  • 20 flutter kicks

Rinse and repeat for two rounds.  On the third round, Q called an audible: lunge walk between cones and cut reps in half.

Quick 10 count and mosey towards L&N.  Everyone grab a nice brick (really big stone paver) from L&N and jog it over to the war memorial.  Routine was supposed to be descending ladder, running through entire list of exercises, then repeating taking off the bottom exercise.  We only got through two rounds, but they sucked enough.  After each round, we ran the parking lot, up the stairs and back. Exercises as follows (sit ups and merkins without stones):

  • 40 curls
  • 35 sit ups
  • 30 merkins
  • 25 goblet squats
  • 20 front raises
  • 15 Lion kings
  • 10 Mr. Spectacular

Again, got through two rounds.  Which was painful enough after Amazon’s Saturday boulder beatdown.  I’ll definitely come back to this stone workout and run it from the beginning.

We did two rounds of 10 curls and 10 overhead tricep extensions, dropped our pavers off where we got them, and moseyed back to the SP for Mary.
MARY:
Sit ups x15
Flutters x10
COUNT-OFF & NAME-O-RAMA
6 strong: Bilko, Slim Shady, Drive Thru, Postman, Passport, Abort
CIRCLE OF TRUST/BOM:
We always have discussions about being High Impact Men in F3.  At times, I’ve struggled with what that looks like for me and how I can have any impact, let alone high impact.  I came across a quote that made me think about the impact my F3 brothers have had on me, most of which were probably unaware because they were simply being themselves. Quote reads: “The awakened man has stepped away from living a life ruled by his mind and ego-self and is consciously connected to his heart.  He is not embarrassed to reveal his true colors.  He is redefining age-old beliefs of what a real man is, and by his example, calling other men to wipe the sleep from their eyes.”

These men that I am fortunate enough to be surrounded by in the gloom have unknowingly caused me to wipe the sleep from my eyes.  They have shown me small things and large which I have picked up, either consciously or not, which have improved my life and my relationships with people in my life.  My hope, and my way of having high impact, is to take the things they have shown me and pass them along to others. Aye!

F3 Q101 and GROW SCHOOL: MAKING AN IMPACT

THE SCENE:  A balmy and crisp 37.
F3 WELCOME & DISCLAIMER(Explained Importance of Qing, common anxieties and tips on how to overcome them, discussed mistakes Q has made and the importance of making adjustments ) Free, Voluntary, Q not a professional, here at own risk, know limitations – modify if needed.

WARM-O-RAMA: (Explained Calling Exercises and Cadence) SSH (IC)x20, Imperial Walkers (IC)x15, Tempo Squats (IC)x15, Tempo Merkins (IC)x10, Mountain Climbers (IC)x15, Flutter Kicks (IC)x25, 8ct Body Builders (IC)x7.

THA-THANG: Mosey to lower parking lot…..

4 Corners: (40,30,20,10) of Merkins, then Squats.  Mosey to Playground parking lot:

Quarter Pounder (4 cones separated by comfortable distance, Cone 1-25 Merkins, Cone 2-50 Squats, Cone 3-75 Mountain Climbers, Cone 4-100 SSH). Run back to start after each completed cone.  Mosey to bathroom parking lot….

Totem Pole: 10 Burpees, 9 OHC, 8 Merkins, 7 Mountain Climbers, 6 Squat Jumps, 5 8ct Body Builders, 4 Diamond Merkins, 3 Calve Raises, 2 SSH, 1 Good Morning – Perform all exercises then run to other side of lot and back, knocking off the top exercise each round. Mosey to Dragon’s Tail……

1 Burpee at each light pole as we mosey up the hill back to shovel flag.

MARY:
Dealer’s Choice: Had a few of the PAX who have not Q’d yet call the exercises and cadence. They did awesome!

COUNT-OFF & NAME-O-RAMA
37 Strong to include FNG “Twilight.”


CIRCLE OF TRUST/BOM:
Talked about two actions/traits that helped early Christians overtake the Roman Empire against insurmountable odds:
1) Love – they demonstrated a type of love that had never been seen before in Roman society. They loved sacrificially. They loved the unloveable. It was strange and did not make sense to the largely unbelieving Roman populous. Unbelievers took notice and were attracted to it, adding to the numbers of believers.
2) Generosity – They gave sacrificially to the poor and outcast with joy in their hearts, people who were marginalized by Roman society. Again, unbelievers noticed, were amazed, and added to the Christian population.

How can you cultivate this type of Love and Generosity in your own life?

When we all go home today, you will be surrounded by a different “PAX”: your wife, your kids, your friends, coworkers, etc. Step up and be their “Q”, leading virtuously. Let what we learned out here today transition and have an impact in our daily lives outside of F3. That’s what F3 is about!
MOLESKIN:
There was a lot of discussion and “teaching” by the Q.  I hope the men that showed benefited from my efforts.  It was a blessing to lead today.  Grow School afterwards was awesome: Abscess talked leadership and more Q101 while Steam showed his tech skills and showed everyone how to post a BB, add FNGs, etc.
ANNOUNCEMENTS:
Dog Pound Pull-Up Bar Install immediately after.

The Great Pavilion Tour

THE SCENE: Anywhere from drizzle to downpour and about 58 degrees
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

Start out with 25 ssh on 4ct, Thai fighters x10 L leg forward and x10 right leg, Windmills x8, and Cherry picker x8
THA-THANG:
Mosey to the far pavilion perform 10 Man Makers 20 Dry Docks, 30 Freddy Mercury, 40 squats

Mosey to covered picnic area…rinse and repeat above exercise and reps

Mosey to covered arches 10mm,20 dd, 30 fmerc, and 40 squat…Mosey to pavilion and rinse and repeat one last time.

Perform 3 sets of 20 table row, 20 dips

Set of plank exercises

On your six for heel touches 20 4ct, dead bugs 15, 4ct, LBC oyo x30

Mosey up to top of cardiac, sky opened up, back to pavilion

Finish up with Super Mario’s (20 bench to table to bench walk overs)

 

MARY:

COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
Your word is a lamp to guide my feet and a light for my path. -Psalms 119:105

We want to see the big picture.  We want to know the path before us before we go.  To know what pitfalls might lie ahead.  Gods desire is for us to trust him today.  Just do today.  His word will guide our feet and show us just enough path for us to follow.  We don’t need to see what’s up ahead.  Just what is here right now, and trust he has our best interest at heart.

MOLESKIN:

ANNOUNCEMENTS:

Leg Day

THE SCENE: Cold, ~35 degrees, Sunny
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

SSH x 25, Baby Arm Circles x 15 forward and x 15 backward, Tempo Squats x 10, Tempo Merkins x 10, Cherry Pickers x 8
THA-THANG:

  • Lunges across the festival lawn (forward, sideways and backwards, alternating every 10 steps)
  • Mosey to Sunsphere. 11’s at the stairs. Squats at bottom and BBS at top
  • Mosey towards parking lot. “Indian Run” on the bridge. Everyone does BBS in line while back of line lunges to the front until we’ve crossed the bridge
  • Doras at parking lot. 200 squats, 150 smurf jacks, 100 American Hammers (4 count), while partner runs to and from end of lot
  • Mosey to Amphitheater. Doras again. 100 squats, 100 BBS, 100 flutter kicks (2 count), while partner runs up and down stairs
  • Mosey back to AO, sprint across the festival lawn to end the workout

COUNT-OFF & NAME-O-RAMA
CIRCLE OF TRUST/BOM:
Spoke about discipleship. We often look to Paul and Timothy for models of this relationship, but we also see it in Moses and Joshua. Moses brought Joshua to Mt Sinai with him, Moses passed leadership on to Joshua, Joshua sends spies into Canaan just like Moses did, and gives a farewell address similar to the one Moses gave. A lack of discipleship between the old and young generation in Canaan leads to a generation who knew neither God or the things He did in the wilderness. How are we playing a part in building up the next generation?
ANNOUNCEMENTS:
3rd F coming up December 7th, Wedding Singer is putting together a half marathon team for the Knoxville Marathon if you’re interested contact him

Deck of Chaos

THE SCENE
43 and clear but wet

F3 Welcome & Disclaimer

THE THANG
COP
SSH 4ct x30 IC
Tempo Squats 4ct x15 IC
Tempo Merkins 4ct x15 IC
Imperial Squat Walkers 4xt x15 IC

Line up on curb for the following…
Rocky Balbos x20 IC
BAC Fwd x10 IC
BAC Bkwd x10 IC
Rocky Balbos x20 IC

Line up on the curb.

Deck of Chaos
The deck of cards determines our destiny!
For all suits with a card value of 2-6 = Suicides based on the value of the card.

  • Example: draw a number 4 card (4wo Cone touches): Run to Cone 1, back to Start, run to Cone 2 and back to start. run to Cone 3, back to Start, run to Cone 4, back to start. Done.

For the rest of the deck, perform the number of reps based on the value of the card according to the list below:

  • Face Cards = 15 reps
  • Ace = 21 reps
  • Jokers = run to the top of the hill and back to the curb.

The exercises are as follows:

  • Hearts: Burpees
  • Spades: 4c Squats
  • Clubs: 4ct Flutter Kicks
  • Diamonds: 4ct Merkins

We were just 6 cards shy of finishing the deck, that’s my bad.  Next time will probably stick with single count rather than 4ct on the exercises (except for Flutter Kicks).  That should put the PAX right where we need to be to finish the whole deck

COT
Number off and Name-O-Rama – 30 PAX including 1 FNG – Zillow

BOM
Grit – Grind – Grace

For me, they sum up the mindset a HIM needs to wake with each morning to make sure he takes his DRP and gets better.

  • GRIT – Defined as “courage and resolve; strength of character”, this is the mindset a HIM has to have if he is going to have the impact on the world that he longs for.  Everything starts in the mind.  There will always be 10 reasons to not do what is good and right…GRIT finds that one reason to press forward and makes it happen.
  • GRIND – This is where we do the work to get better.  Where we put GRIT to work.  It’s not enough to think about, we need to get dirty.  It’s not easy, it’s not supposed to be.  The challenge is what fuels growth.  Whether it is physical, mental, relational or spiritual if we are going to get better we MUST put in the work.  The GRIND is where a HIM applies his GRIT to get better and makes his world better for others.
  • GRACE – This final point reminds us that none of us are perfect, that we all need outside help.  No man reaches his full potential alone, no one.  The very life we live is a grace.  No greater display of grace in all of history than Christ on the cross.  The key for a HIMs is to see the GRACE that surrounds him and draw strength from it and then be an agent of grace in the lives of those around him.  GRACE fuels humility, teachability and flexibility, three key attributes of very good leader.  Today we got through by ensuring that the man on our left and right got through.  The Fellowship of Suffering is a extreme grace in our lives that hones us to be the best we can be.  As we both receive and extend grace in every area of life we mature into men of impact.

Every day this week we have an opportunity to exercise GRIT, GRIND and GRACE.  The thing is, no one can force it upon you.  You have to choose it, commit to it and then see it done.  So let’s do this.

Submitted by,
Cap’n Crunch