F3 Knoxville

99th Day of the Year = 99 Problems

THE SCENE: Mid to upper 50s, no rain
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

The PAX was rambunctious this morning.  Chapter 11 emerged from his vehicle asking Doubtfire “you got those gloves” as if there was some kind of deal going down.  Then, the whole PAX disrespected the Q by talking over the intro.  So, we started with 5 burpees.

SSH x 20 (4 ct)

Tempo hokey pokeys x 10 (5 each leg)

Tempo squats

5 more burpees because Doubtfire asked about them

Little baby arm circles forward x 10 (4 ct)

Little baby arm circles backward x 10 (4 ct)

Some Michael Phelps

A little bit of this and a little bit of that

THA-THANG:

Mosey to the flag pole

99 Problems

Do 99 reps of the following exercises:

Merkins

Squats

Carolina Dry Docks

Dips

Big Boy Sit-ups

Decline Merkins

Froggy Squats

Carolina Dry Docks

Dips

Big Boy Sit-ups

In between each set of 99, run across the field to the bleachers, touch the bleachers, and run back.

MARY:
Hello Dollys x 20 (4 ct)

Boat/Canoes for about a minute

COUNT-OFF & NAME-O-RAMA
11 HIMs

CIRCLE OF TRUST/BOM:
Talked about Jesus asking God to take his cup from him before his crucifixion.  Shows humanness and that, if it is okay for Jesus to struggle with God’s plan, then it’s okay for us to struggle as well.  But, the key is the rest of Jesus’ prayer that God’s will be done and not his own.  Keep in mind that your will may not be God’s will and that we should try to focus our prayers on God’s will, not our own.

MOLESKIN:
Prayers for Stripped’s wife, Ribbed, Ribbed’s wife, Lillydipper, Jinxy, Training Wheels, Lazy Boy, and the scout trip to the Virginia Creeper

ANNOUNCEMENTS:

Collection for Safe Haven

Passing the Torch!

THE SCENE:  A couple of degrees below freezing…

F3 WELCOME & DISCLAIMER:

Forgot to mention that I am not a professional…  However I am sure the PAX is aware of that by now!

WARM-O-RAMA:
30 SSH

10 Tempo Merkins

10 Tempo Squats

Baby Arm Circles Forward/Reverse

THA-THANG:

Drawed the number 2 with GPS with 3 stations located in the park.

Station 1 – Bear Crawl around the tennis court with 5 Burpees at each corner.  Run and touch gate then proceed to Station 2.

Station 2 – at the back parking lot I placed some modified CMU’s in the grass next to the trail entrance.  We used these CMU’s for 20 Curls and 20 Overhead Presses.  Then run over to the boat ramp.

Station 3 –  We did 20 Dry Docks facing downhill on the ramp.  Then starting at the water, 20 Squat Jumps up the ramp.  Then we ran back to the Tennis Court.

Rinse and Repeat as many times as you could.

MARY:
ATM closeout led by Cap’n Crunch

CIRCLE OF TRUST/BOM:

Passed the Flag over to Stripped, he is a wonderful asset to the Equalizer.  Not only is he accountable at the workouts, he is also accountable to reach out to brothers that are needing help outside of the workouts.  I am grateful that the Equalizer is in good hands!

“Leadership is not about a title or a designation.  It’s about impact, influence,  and inspiration.”

MOLESKIN:
Was one of the most boring workouts I have put together but drawing the 2 for our 2 year anniversary was very important for me.  However it did turn into a pretty good beatdown, so I plan to use it again soon!
ANNOUNCEMENTS:
Hardship Hill 10/2!!!

Back in the Saddle

THE SCENE
28 and Clear

COP
Run to lower front parking lot
SSH x35 IC
Merkins (4ct) x10 IC
Imperial Squat Walkers x10 IC
Baby Arm Circles Fwd x12 IC
Baby Arm Circles Bkwd x12 IC
Run to HGTV Area

THA-THANG
Tree Trunks
– Squats x10
– Fwd & Bkwd lunges (same leg then switch) x10 each leg
– Side Lunges x10 each leg
– Jump Squats x10

Rinse and repeat

Run to parking area under the HGTV Area

Countdown
Partner up. One person performs the routine while the other jump ropes.

Routine:
One man runs to far cone perform x20 reps, run back to first cone perform x15 reps, run to the second farthest cone and perform x10 reps, run back to first cone perform x5 reps. Partners does jump rope while waiting.

Exercises:
1. Diamond Merkins
2. Dry Docks
3. BBS
4. Squats
5. Wide Merkins

Mosey to playground (The Cloud)
* Stop on the way at the parking lot, do 5 Wolverines

Bench 11’s
11’s on benches: Bench Squats and Dips

Run to end of parking lot, do 5 Wolverines, run back to the playground and do LBCs while waiting in the six.

Run to lower parking lot at far entrance to the trail. Take the trail to the SP, do Route 66 along the way.

Route 66
Run the trail stopping at each light pole to do merkins. Start with one rep and add step at each light pole until you get to the end.

At the SP, circle up for MARY

MARY
American Hammers (4ct) – x20 IC
Superman Swims (4ct) – x12 IC
Box Cutters (4ct) – x15IC
Superman Swims (4ct) – x12 IC
Flutter Kicks (4ct) – x15 IC

COUNT-OFF & NAME-O-RAMA
23 PAX

COT/BOM

“For this is the will of God,
that by doing good you should put to silence the ignorance of foolish people.
Live as people who are free,
not using your freedom as a cover-up for evil,
but living as servants of God.”

1 Peter‬ ‭2:15-16 ESV

Honor – Adherence to what is right or to a conventional standard of conduct

“Honorable men refuse to wallow in the small and the bitter.
Honorable men refuse to hate life because something once went wrong.
Honorable men don’t build monuments to their disappointments, nor do they let others brand them and curse them to their destruction.
Honorable men seek out the highest definition of their lives, the nobler meaning granted by heritage, by their ancestors’ dreams and their parents’ hopes.
Honorable men cry out to God until curses are broken and a grander purpose is achieved.
Honorable men don’t settle for lives of regret.”

Stephen Mansfield, Mansfield’s Book of Manly Men

As we push ourselves physically each week it is important to remember that we must also be pushing ourselves mentally, emotionally and spiritually…to grow as HIMs. Physical fitness is important, but character, virtue, integrity and leadership are paramount. Our world is starving for men with these characteristics. Men of honor who live beyond themselves. Men who are life-givers, not life-takers. I believe there is a direct correlation between strenuous physical exercise and the strenuous pursuit to live a life of honor, integrity and impact. Both take effort and focus. Both take intentionality, consistency and daily commitment. Both are met with resistance from the status quo and our own passivity. Both can’t be pursued alone and require me to surround myself with like-minded men who inspire, encourage and challenge me along the
journey.

Each morning in the gloom we have an opportunity to experience AND be these things for the men on our left and right. Iron sharpen iron. This is what it means to wear the “F3”.

 

When in Need

THE SCENE: Cloudy, temp about 70.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

20 Plank Jacks, Plank Stretches, 10 Iron Mikes, 10 Windmills, 10 Rockettes, Michael Phelps
THA-THANG:
Mosey to Cone 1 at Stop Sign at Southeastern Corner of Admin Bldg.  We will run back up the semi-circle road toward Stop Sign at Northeastern Corner.  We stop[ at cones to do exercises.  There will be 8 cones with the last cone at the stop sign at the Northeastern Corner.  We go forth by method depicted on the cone.  Then we run back.  However, with each run back and forth we lose the end cone.  In other word we run cone 1 to 8, then 8 to 2, then 2 to 7, etc.  The cones and methods of running are shown.

  • Cone 1:  20 American Hammers (regular count).  Sprint to next cone.
  • Cone 2:  20 Side Straddle Hops (normal count).  Bernie to next cone.
  • Cone 3:  20 Merkins.  Skip to next cone.
  • Cone 4:  20 Big Boys. Sprint to next cone.
  • Cone 5:  20 Hello Dollies (normal count).  Sprint to next cone.
  • Cone 6:  20 Carolina Dry Docks.  Skip to next cone.
  • Cone 7:  20 Squat Jumps.  Bernie to next cone.
  • Cone 8:  20 Bicycle Kicks (regular count).  Sprint to next cone.

Go to Roadshow Run.  We will run to trail at end of the run.  We will do 40 Baby Crunches and 20 Squats.  Then we run back up but at each set of stairs we do 20 Calf Raises before running on up the stairs.  At bat cave we do more Baby Crunches until six arrives.

Run to AO.

MARY:
20 Flutter Kicks, 20 Hello Dollies, Stretches.
COUNT-OFF & NAME-O-RAMA
15 men with no FNGs.
CIRCLE OF TRUST/BOM:
When In Need

All of us have faced time of great distress that can lead to significant anxiety or depression.  We are encouraged, in F3, to reach out to our brothers when in need.  We may be quite depressed when a brother turns to help us.  Often, those who are depressed are not good at accepting help.  When brothers reach out to us, there are some things we need to remember:

  • Be gracious to those who come to you.  This may be difficult to do because we are so down and out.  However much we are hurting, we need to show appreciation to the brother who took his time to come to us.
  • Accept what is given.  Some people are better at giving advice or listening to us than others.  Some people may give advice that you already have tried or that you don’t think is that wise.  That’s ok.  Search for the pools of wisdom in what they say and remember that your brother has come to you out of love, no matter what the advice.  His coming to you is gift enough.
  • Use what is given to build yourself back up.  Unfortunately, when we are hurt and down we sometimes get stuck in the role of a victim.  We can’t believe our fate and we are angry about where we are.  As Christ said to the invalid, “Pick up your mat and walk.”  Take strength and assistance from your brothers and use it for change.
  • Don’t expect people to come to you if you aren’t calling on them to.  When we have something happen to us, people will come for a while.  They care.  But people may stop coming to you after a period of time.  You may feel forgotten and get angry, thinking people don’t care.  Remember that people get busy with their own lives and problems. Don’t expect them to keep coming if you aren’t asking them to.
  • Leave people feeling glad they visited.  You need encouragement in your time of need but our visitors need encouragement as well.  It isn’t easy to take time out of one’s day to visit a person who is ungracious.  If you continually depict a picture of misery, it is the rare person who will continue to visit you again and again.  Thank the visitor for coming and let them know that you care for them too.

If we can do these things when in need we will find that are wounds are healed more easily.  We are accepting the gifts God places before us and we can regain our strength again

MOLESKIN:
Prayers for those in the Philippines where the Covid rate has risen significantly; prayers for other countries where Covid is on the rise; prayers for Mr. Jinxy who is recovering from injuries after his automobile accident.

Back On Top

[ The Scene ]

HOT – 60s and feeling good, PAX met up top (top of Asylum) because apparently people like to frequent public parks when the weather is nice outside.

[ Welcome/Disclaimer ]

  • Welcome to F3! Fitness-Fellowship-Faith
  • Name is Steam and I’ll be your Q tonight
  • Few things before we begin:
    • I’m not a professional
    • You’re here on your own volition
    • If you need to modify anything feel free to do so but push yourself and the men around you – they deserve it and so do you!
  • FNGs? — 1 (with Snag – well done!)

[ Warm o Rama ]

  • SSH: 25×4 IC
  • Rockette: 10×4 IC
  • Cherry Picker: 10×4 IC
  • Baby Arm Circles: 20×4 (10 F and 10 B)
  • Apollo Onos: 10×4 IC

[ The Thang ]

(Mosey over to the right of the asylum building)

(1) The Hill and Back — 10s

  • The Tree on top of the hill (Imperial Walkers)
  • Curb on the other side of the street (Rocky Balboas)
  • Everything on a 4 count
  • 9 and 1
  • 8 and 2

Recover with flutter kicks in the grass

(Mosey to log pile – lower parking lot)

(2) Core 4 + Push

  • 4 corners of the lower parking lot (10 – 1 ct)
    • C1: LBCs
    • C2: BBS
    • C3: Cockroaches
    • C4: Boat/Canoes
  • Run to the top of the drive (Street)
  • 10 merkins
  • Rinse & Repeat — once

__________________________

*Q Teaching Moment*

Pick up the 6 and Wagon Wheel mean Pick up the 6 and wagon wheel. Gridiron, who’s 12, led the charge on this. So I called all PAX back up to the street where the merkins were being done and specifically called out Gridiron for doing this — leading from the front. i put Gridiron in a place of leadership – instructing him to lead all PAX in 30 down/up merkins, which he did exceptionally.

QTip: You’re never too young/old/seasoned to never leave a man behind, and never leave a man the same.

We could all learn a lot from Gridiron and the way he consistently picks up the 6, wagon wheels, and lives out “No Man Left Behind, No Man Left The Same.”

This goes into my BOM a little bit too – but on the mosey to Everest pre-Mary, I had told Gridiron I was proud of him for leading from the front and setting the example and standard. His response was the following:

”Well I have 2 of the best role models that teach me that, my dad and mom. Basically Mr F3 and Mrs FIA”

Doubtfire (and your M) — well done. That’s HIM stuff right there.

___________________________________________

(PAX mosey to the base of Everest and form battle buddy teams)

PAX take Everest by force, going all the way to the top and over the highest point back to the AO

[ Mary ]

Core 4

  • Flutter Kicks: 25×4
  • American Hammers: 25×4
  • Little LBCs: 25×4
  • Penguins: 25×4

[ COT ]

  • # off — 23
  • Name o Rama
  • FNGs — 1
  • BOM

From the movie “Courageous”

“As a law enforcement officer, I’ve seen firsthand the deep hurt and devastation that fatherless brings in a child’s life. Our prisons are full of men and women who have lived recklessly after being abandoned by their fathers, wounded by the men who should have loved them the most. Many of these children now follow the same pattern of irresponsibility that their fathers did. While so many mothers have sacrificed much so that their children could survive, they were never intended to carry the weight alone. We thank God for them.

But research is proving that a child also desperately needs a daddy. There’s no way around this fact. I now believe that God desires for every father to courageously step up and do whatever it takes to be involved in the lives of his children. But more than just being there and providing for them, he’s to walk with them through their lives and be a visual representation of the character of God, their father in Heaven. A father should love his children and seek to win their hearts. He should protect them, discipline them, and teach the, about God. He should model how to walk with integrity and how to treat others with respect. He should call out his children to become responsible men and women, who live their lives for what matters in eternity.

Some men will hear this and mock it, or ignore it. But I tell you that as a father you are accountable to God for the position of influence He has given you. You can’t fall asleep at the wheel only to wake up one day and realize that your job or your hobbies have no eternal value. But the should of your children do.

Some men will hear this and agree with it, but have no resolve to live it out. Instead they will live for themselves and waste an opportunity to lease a Godly legacy for the next generation.

But there are some men, who, regardless of the mistakes we’ve made in the past, regardless of what our fathers did not do for us, will give the strength of our arms and the rest of our days to loving God with all that we are, and to teach our children to do the same, and whenever possible, to love and mentor others who have no fathers in their lives, but who desperately need help and direction.

We are inviting any man who’s heart is willing and courageous to join us in this revolution. In my home the decision has already been made: you don’t have to ask who will guide my family, because by God’s grace, I will. You don’t have to ask who will teach my son to follow Christ, because I will. Who will accept the responsibility for providing and protecting my family? I will. Who will ask God to break the chain of dysfunctional patterns in my family’s history? I will. Who will pray for, and bless my children to boldly pursue whatever God calls them to do? I am their farther. I will. I accept this responsibility and it is my privilege to embrace it. I want the favor of God and His blessing on my home. Any good man does.

So where are you men’s of courage? Where are you fathers who fear the Lord? It’s time to rise up and answer the call that God has given you. And to say I will, I will, I will.”