F3 Knoxville

Agility Cone Roulette

THE SCENE: A nice cool morning. Low 60s
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

20 SSH, 20 Merkins, 20 Squats, some little warmup stuff on the run to Crumpet

THA-THANG:
At crumpet, we did a set of 8s. Burpees at the bottom, Big Boys at the top. For my 8th wedding anniversary!

Back at the little field next to the pavilion, we had a bunch of agility cones set up. One person would call out an exercise for everyone to do while they ran the cones. They come back and slap the walking path. Everyone runs to the last cone and back. The next person calls out a new exercise and the process repeats.

MARY:
Lot’s of folks called for ab exercises during the beatdown, so we just went to time.

COUNT-OFF & NAME-O-RAMA
4 HIMs and 1 2.0

CIRCLE OF TRUST/BOM:
Taking Relationships for “Granted” vs. “Cherishing” our Relationships.

In our relationships, we take a lot of things for “granted”. Meaning, we assume, intentionally or unintentionally, that something is just due to us or it has to be because it’s our right or something. Relationships cannot be taken for granted. We are not owed a given relationship. We have to work on them and for them.

Instead, we ought to “cherish” our relationships. A good definition of cherish is to “care for” and “protect” someone lovingly. Cherishing starts with giving a rip. You have to care for someone in order to cherish, so you have to care. Ask what is going on with them and listen. Figure out what is important and meaningful for that person. Then we have to protect. Often we do the opposite and are the greatest accusers of the people closest to us. And I’m the worst example of this, finding fault in whatever is rubbing me the wrong way in a given moment. Instead, I need to put the other first and desire to protect them.

MOLESKIN:
N/A

ANNOUNCEMENTS:
Likely a Breakfast at Drifter’s at the end of the month or beginning of next.

Bags full of Problems and a Grinder to Boot

THE SCENE: 60s light breeze. Pretty nice.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

20 SSH, 15 IC Merkins, 15 IC Squats, warm up jog.
THA-THANG:
Drifter’s part. Three teams.

Valley: One team carries all the crap (tires, flag, buckets of water, bags of rocks) from one end of the baseball field to the other. When they get there, they swap with the team on the hill. The crap just keeps going back and forth.

Hill 1: 10 4ct Bicycle kicks, bear crawl down the hill, 10 hand release t merkins, Burnie up the hill, repeat.

Hill 2: 10 box jumps, 10 chest to bar, 10 4ct mountain climbers

ESPY’s part.

Grab a CMU on the grinder

  • 10 CMU good mornings
  • Walking curls to next part
  • 15 blockees
  • Walking Skull crushers
  • 20 CMU squats
  • Melunges (which suck by the way)
  • 25 CMU press / 2ct flutter kicks
  • 30 merkins
  • Run the Apex loop
  • Grab your CMU and head back to start.

MARY:
Tempo merkins, Box cutters, flutter kicks

COUNT-OFF & NAME-O-RAMA
17 HIM
CIRCLE OF TRUST/BOM:
Sometimes, we go through valleys in our lives. The crap and bags of problems don’t go away. Leaders grab a hold of that bag, and do what they can to help. And great Leaders come along side others to help them pull. ESPY is one of those leaders, and I (Drifter) am super excited to pass the AOQ flags over to ESPY. He and His family have often come along side me and mine in the midst of our valleys. I know he will continue to lift up those around him, but he needs us to take a handle of the bag too.
MOLESKIN:
N/A
ANNOUNCEMENTS:
CSAUP on Friday. Get a team together.

Torential Tuesday

THE SCENE: 50s. Lot of sky sweat. Bit of lightning so had to stay under cover.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

20 SSH, 15 Imp Squat Walkers, 10 cherry pickers, 5 burpees (plus a few others sprinkled in)
THA-THANG:
Had to pivot a bit. Did Sally song with merkins. Did another song with a basketball pass while holding a v-up. Thunder Struck with holding squat and a jump squat on each thunder.

Then we did a little free throw. Try to hit at least 3. 10 attempts. Miss is 5 drydocks for everyone. Make is 5 star jumps for everyone.

MARY:
ABCs, hold superman, pax roulette.
COUNT-OFF & NAME-O-RAMA
7 PAX
CIRCLE OF TRUST/BOM:
I’m in Customer Experience for my job, and I just got back from Disney world. A good book on the topic is the Experience Economy. It talks about the progression of economic value. How we started in a commodity based economy, progressed to goods, then service, and now Experience. At each level, people attribute a hire value and are willing to pay more for it. Hence, me paying way more than I should on stuffed animals at Disney. Anyway, the point being that an even higher economic offering is transformation. The best example is working out. You subject yourself to a bunch of uncomfortable experiences for the end result of a physical transformation in your body. And Disney is fun, but the more meaningful time I spend in the long run is in the things that invest in my own transformation. So where are you placing value? On stuff? On kicking back and having cool experiences? Or on investing time in transformation, physical, spiritual, etc.?
MOLESKIN:
N/A
ANNOUNCEMENTS:
Speedway is starting next week! Help by showing up or Qing.

Farmer Carry Dancing Dora

THE SCENE: A cool morning 40s/50s. No wind at all. The Flags were looking a little sad
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

20 SSH, 5 cherry pickers, 6 piano keys, and a Drifter Soccer Warm-up lap (butt kicks, high knees, etc.)
THA-THANG:
Partner Up. One partner farmer carries 2 CMUs to the far end of the Grinder and back. The other alternates between 2 exercises, 20 reps at a time. Switch to 2 new exercises each time the song switches.

  • Squats and Dips
  • Iron Mikes (single ct) and Merkins
  • Good Mornings and Big Boy Situps
  • Pax Roulette for 2 new ones each time.
  • Rinse and Repeat

MARY:
10 Peter Parkers, 20 box cutters, 20 Superman Swims

COUNT-OFF & NAME-O-RAMA
12 PAX. Way to beat that Fartsack gentalmen

CIRCLE OF TRUST/BOM:
Very simple. Just listen. (set a timer for 1 minute to listen quietly). If you’re anything like me, that silence can feel really awkward and it is tempting to fill it up with unimportant jabber. But as leaders, we need to lean into that uncomfortable silence and be available for the people around us. So lead through listening with your family, your work mates, and your neighbors.

MOLESKIN:
N/A

ANNOUNCEMENTS:
Need a couple more guys to commit to helping establish a 2 day a week AO out in Seymour. Talk to Rep Sleepy if you’re interested.

Also, breakfast at drifters will likely be postponed due to family vacation and Easter. So look for it later in the month.

Wintery Wonder Frisbee

THE SCENE: Snowpocalypse baby!
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

Motivators from 7, then hit the road.
THA-THANG:
Frisbee toss as far as you can. Bunny hop to your disc. Farthest 2 are team captains and pick teams for ultimate Frisbee.

Aside from the throw off, any time the disc hits the ground. Do these exercises:

  • First 10 min: 5 burpees
  • Next 10: 5 BBS
  • Next: 5 squats
  • Next: 5 each leg mountain climbers

Scoring team exercises vs scored on exercises:

  • 10 monkey humpers vs. 10 merkins
  • 10 good mornings vs. 10 iron mikes
  • 5 In an outs vs. 5 Hand Release merkins

MARY:
Try to get back to the AO on time.
COUNT-OFF & NAME-O-RAMA
6 frosty PAX
CIRCLE OF TRUST/BOM:
Proverbs 16:9 reads: The heart of man plans his way, but the Lord establishes his steps. ESV. The “but” in this verse is inferred and inserted into English translations. That word is not in the Hebrew text (see moleskin). I think too often we read that “but” and think the second part negates the first somehow. That “but” isn’t even there. The text holds these both to be true. So plan! Plan with all you’ve got and stick to it. Also know that God is with you and will direct you, even when those plans fail, even when they work too! Think about that using even the 3 Fs in your life. Make a fitness plan and stick to it. Make a fellowship plan and stick to it. Make a faith plan and stick to it. You have nothing to fear because God will direct your steps. He’ll help you though the plan and will help you when things get off plan.
MOLESKIN:
.
ANNOUNCEMENTS:
April breakfast might need to be the 3rd week of April. Family travel plans. Also be on the look out for other announcements as we get some warm weather events planned out.