F3 Knoxville

Author: BackBlasts

the path to eagle

AO: the-project
Q: Mathlete
PAX: Ocho, Tuba (Dylan Cox), Munge, Tom Tom, Hoorayus, Icey Hot, Mathlete
FNGs: None
COUNT: 7
WARMUP: tempo squats, LBACs, Grady corn, cherry pickers

THE THANG:
Cubs – on the way to the recruiting center: Bell – step ups, Parallel bars- inverse rows, Playground – merkins and pull ups, Creek Hill – bear crawl
At the recruiting center get some weight
Tenderfoot/2nd/1st – 20 Rocky Balboas, 25 second plank, 10 merkins, repeat til we’ve earned it
Dan beard inst. – a round of Mary
Star – 4 burpees, heavy hammers, moving lunges
Dan beard – a round of Mary
Life – 6 burpees, Aiken legs with al gores between, lawn mowers both sides
Dan Beard – a round of Mary, but let one of my Counselors in training lead
Eagle – 21 burpees then we ran out of time, but planned to:
choose your own project – 100 reps of any of the following: derkins, pull ups, heavy Bulgarian split squats, WWIII situps, airplanes, thrusters
MARY:
Box cutters!
ANNOUNCEMENTS:
IPC is coming next week, so expect to start early on Thursday.
COT:
Of all the benefits I received from scouts, one of the most impactful was the system of virtue it embedded in my person. The tenets of the scout oath and law provided a good working standard for my young life by which I could usefully evaluate a situation and choose a course of action. While my faith was still developing, they gave me something I understood well enough to use, and they still provide good guideposts.

I have often reflected on how F3 in many ways gives me as an adult similar benefits that scouting gave me as a youth. Likewise, in the area of leadership, F3 provides a set of virtues that can serve as useful guideposts. These are:
Candor, commitment, consistency, contentment and courage.
If you have never read these five articles in the Q source, I would encourage you to, because, when understood, I think they do a good job of going deeper than the surface level virtue we often settle for.

Archives

AO: brickyard
Q: Biohazard (Jay Shepherd)
PAX: Simmons, Roundhouse (Braxton Wright), Gmail, Appleseed, Spellcheck, Gordie, Otis, Bail Bonds
FNGs: None
COUNT: 9
WARMUP:

The THANG

PLANTERS 11’s step ups & incline Merkins

Wall squats

Mosey to Football field
Lunge 25
Bear crawl 50
High knee 75
Frog jump 100yd line
Run back
Rinse & Repeat

London Bridge
To the 50

Monkey in the Middle
Everyone on a corner
1 to the middle
5 Burpees

Corners do until each person has completed 10 burpees each round
Rd 1 Merkins
Rd2 squats
Rd3 Bobby Hurley
Rd4 Big Boys
Rd5 Jump Knee tucks
Rd6 Apolo ohnos
Rd7 flutter kicks
Rd8 Carolina dd
Rd9 American hammers

MARY: flutter kicks and ring of fire

ANNOUNCEMENTS:

COT: “If you wrote a book right now about your life, and you gave it to someone. Would it change their life for the better? If not, you’ve got to get to work!” – David Goggins

Coach Dunn kicks off football season!

AO: asylum-pm
Q: F3 Pluto ( Hugh Nystrom)
PAX: MD Hammer, Lilydipper, Drum Major, Tenderfoot, Brick, High Heels, Pele (Jon Lindberg), Rooney (Carl Whipple), Switchhitter (Tony), Pusher, Curveball, Crash Dummy
FNGs: None
COUNT: 13
WARMUP: Coach Dunn had ‘em hit the ground for 20 merkins followed by a dedicated focus on loose groins

THE THANG:
First and foremost, this workout is dedicated to Coach Wayne Dunn, who worked as hard and inspired us to be ready for the start of football season. Actual quotes and insights provided from Coach Dunn to the innocent Pluto when he was a freshman in high school were shared with the Pax to help them mature and understand the ways of the world. We also played some football because it’s an American game and America is the oldest and greatest country in the world. Per coach Dunn.
– First set was a set of 11s featuring picnic table box jump Burpee’s and big boys
– Second exercise was an experiment to ensure we had football players. The PAX was divided into group of threes where a 5 minute monkey roll drill was completed.
– Next exercise was two laps around the back side of the asylum building with five Burpee sets split between each loop.
– Next exercise was of vital importance and was inspired by one of the Tennessee Vols away games this year the Pax was divided into groups of two that opposed another group of two in a modified version of the Oklahoma drill.
– After a 30 second break the Pax ran to the bottom of the hill completed 20 Merkins and ran back to the playing field.
– The final exercise was a game of touch football

Took a t
MARY: No Mary needed

ANNOUNCEMENTS: excitement about the new AO’s opening was discussed as well as the food Pusher was making.

COT: the queue discussed that he had had lunch with the Nantan today and had discussed with him the importance of F3 in our lives, especially as we all go through transitions in families, work, and life in general. In staying with his theme for the last couple of years, the Q shared the recent James clear newsletter available right here.https://jamesclear.com/3-2-1/august-29-2024

Jenga with CMUs… sorta

AO: the-equalizer
Q: Smithers
PAX: Snowbird, Stripped, Bookman, Cheney, Madoff
FNGs: None
COUNT: 6
WARMUP: SSH, mountain climbers, LBACs,

THE THANG: Mosey to smokehouse, grab CMUs, head to picnic table. Jenga – pull a block out of the tower and do 11’s with the two exercises written on the block. When the tower falls, we do a lap around the tennis court doing something with our CMUs.

MARY: Arm stretches.

ANNOUNCEMENTS:

COT: Romans 5: Perseverance! When we are hit with struggles, when failures happen, when things don’t go according to plan – persevere knowing that it produces character, and character produces hope.

[kettlebell-workouts] Bumping up the weight

AO: kettlebell-workouts
Q: Borg
PAX: Borg
FNGs: None
COUNT: 1
WARMUP: Prayer time
– Hip hinges 10
Lightest KB:
– Slingshot 20 EA
– Deadlift 10 EA
– Halo 5 EA
– Slingshot 20EA
– BW Squat 10

THE THANG:
Working on technique.
Up the weight on KBs a bit.

– 4 min workouts 2, 3, and 4.

5 sets:
– 5 Front Squat
– 5 Swing
– 5 Press
– 5 Clean
– 5 Thrusters

COT: When the conversation turns to fringe cases as objections, then you have not been persuasive in articulating your vision. If you continue, then you may end up exhorting apples to oranges.