F3 Knoxville

Author: Drum Major

Pre Workday Beatdown

THE SCENE: Cooler morning, partly cloudy. Very nice.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

15 Side Straddle Hops

5 Cherry Pickers

10 windmills

10 baby arm circles each way

Little bit of this and that

5 burpees

THA-THANG:

Mosey to the Caribbean:

Circling fully around doing exercises listed starting at 5 and then adding 1 each island going around the full circle.

  • Bobby Hurleys
  • Big Boys
  • Merkins
  • Squats
  • Flutter Kicks
  • Plank Jacks

Head back towards AO and everyone grab a coupon and gather around the flag. Do 25 together of each exercise:

  • Overhead press
  • Rows
  • Squats
  • Curls

Head to Pavilion. Do 11s, 7s, 5s, whatever needed for time. Exercises are table pullups in pavilion and step ups/jump ups at the playground.

MARY:
Finished on time
COUNT-OFF & NAME-O-RAMA
Use the TAGS on right-side to record PAX (BE SURE TO INCLUDE YOURSELF) in attendance. Be sure to select the AO in CATEGORY above TAGS and then delete these notes!
CIRCLE OF TRUST/BOM:

Recently came back from a long road trip seeing the country, it was something I have long wanted to do and hoped at least one kid would be interested enough to do it also. This was something my parents never did with me and I wanted to be better and give a bit to my kids that my parents didn’t give to me. I also am getting no younger and didn’t want to run out of time by saying I will get there eventually.

Basically my message is close to something I shared with the PM group before heading out on this trip, but just to pick something this summer you have long wanted to do, whether it be a trip some thing local, or even something you wanted to try and do it. Answer the challenge this summer and do it. Share it with your kids or a loved one if you can and just do it. Don’t wait.

MOLESKIN:
Insert any personal comments, notes, devotion content, etc.
ANNOUNCEMENTS:
Lakeshore workday was following this workout. Dragon boat race coming up on 6/17

Pickett’s Charges

THE SCENE: Beautiful day at the Asylum, temps in the mid-60s and sunny
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

15 Side Straddle Hops

5 Cherry Pickers

10 windmills

10 baby arm circles each way

Little bit of this and that

THA-THANG:

Mosey down towards west of park, turn on mulch path and go down to culdasack.

10 Rocky Balboas in cadence

15 curb dips own

Mosey to Dora landing.

On own do 10 star jumps, 10 plank jacks and then do wall sit until everyone completes and Q releases you.

Mosey down path set that winds over to the base of Pickett’s Charge.

1st go through do following at each tier, starting at the bottom

1 burpie

2 merkins

3 squats

4 LBCs

Then run full loop back to bottom of Pickett’s and repeat, except that the exercise amounts now double each time…so:

2, 4, 8,16, 32…. Burpies

4,8,16,32,64….merkins

6,12,24,48,96…squats

8,16,32,64,128… LBCs

MARY:
Some stretching after the hard work
COUNT-OFF & NAME-O-RAMA
12 men
CIRCLE OF TRUST/BOM:

My son has recently had 2 friends his age pass away. One due to a car wreck, one due to cancer. It just doesn’t seem fair, but at the same time it reiterates the point that we are all lucky to still be here and we are not promised one more breath in this life. We are all lucky to be able to stand here, beat ourselves up for 45 minutes and hang out afterwards.

This summer take advantage of what little time you may have left. Try something you have wanted to try. See something you have wanted to see, Go somewhere you have wanted to go. Just take advantage.

I have long regretted not traveling more when I was younger. I figure why not take advantage now. Next week I will set forth across the country and back for more than 3 weeks. It is exciting, yet I am anxious now as I prepare to leave. It will be great though, I will see things I have longed to see for a long time and will be giving my daughter something she can carry with her the rest of her life. Think what you may want to accomplish before it is too late and I encourage you to take advantage.

MOLESKIN:
This was tough, the jump to the 32 burpie level may be too much, may try doing it pyramid style if done again and start counting back down after the 8 burpie go ’round.
ANNOUNCEMENTS:
Asylum Volunteer workday will be June 10th, more info coming soon. Hardship Hill May 29, Asylum PM obstacle work on Wed, May 10. Forg3 F3 Retreat coming up this fall.

Drum Major 52nd Birthday Workout

THE SCENE: Gloomy, but rain held off
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

15 Side Straddle Hops

5 Cherry Pickers

10 rockettes

10 baby arm circles each way

Little bit of this and that

THA-THANG:

Mosey long route to top of the dragon (stop at Haslam rock area and do some rocky balboas)

Skip 66 – skipping to each light

Exercise is the plank jack

 

Doras at Parking lot by Good Restrooms (If heavy rain do this in Pavilion)

Battle buddy up

One man karaoke one way to hallway point, turn around karaoke rest of way to end and then run back, other does:

52 flutter kicks (each leg is 1)

52 Bobby Hurleys

52 Major Merkins

52 Peter Parkers (each leg is one)

52 Imperial Squat Walkers (each leg is one)

52 Big Boys

Help other teams finish after you finish

**Rinse and repeat with other Battle Buddy starting this time. Runner do high knees to halfway and then butt kickers to end before running back on this round.

 

 

Choose Your Own Adventure – Stay Dry or Get Wet – HIMs Choice run back up to AO

 

Added challenge is you must do 52 hand release merkins along the way to the flag

MARY:
Finished in time
COUNT-OFF & NAME-O-RAMA
Use the TAGS on right-side to record PAX (BE SURE TO INCLUDE YOURSELF) in attendance. Be sure to select the AO in CATEGORY above TAGS and then delete these notes!
CIRCLE OF TRUST/BOM:

Grace meaning – undeserved favor

For Christians it is the belief that God bestows this undeserved favor on us all and that we all are meant to do the same for our fellow man.

 

“Grace is the very opposite of merit… Grace is not only undeserved favor, but it is favor, shown to the one who has deserved the very opposite.” – Harry Ironside

 

This belief does not need to be restricted to Christians, and I believe our world could use a lot more of this. Think of times you could offer more grace, maybe while driving, dealing with your kids, or at work and put it to practice more often in your life.

MOLESKIN:
Insert any personal comments, notes, devotion content, etc.
ANNOUNCEMENTS:
Updates on upcoming F3 events and service opps

Groundhog Day

THE SCENE: Cool and moist
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

10 Side Straddle Hops

10 SSH

10 SSH

10 SSH

10 SSH

10 SSH

THA-THANG:

Mosey to Coliseum

Groundhog Day!

Coliseum

Base – 10 merkins – 20 Bobby Hurleys

1st Q – 30 Rocky Balboas – 40 Flutter kicks

2nd Q – 50 LBCs

Run last half back to base – rinse and repeat – rinse and repeat – rinse and repeat – etc.

MARY:
Back at time
COUNT-OFF & NAME-O-RAMA
Use the TAGS on right-side to record PAX (BE SURE TO INCLUDE YOURSELF) in attendance. Be sure to select the AO in CATEGORY above TAGS and then delete these notes!
CIRCLE OF TRUST/BOM:

How to form repeatable good habits

  • Identify your triggers
    • Know what triggers your good habits and bad and set yourself up to repeat the good ones and knock out the bad
    • Examples of both – good – F3 may be triggered by wanting to hang with and being dependent on friends, a bad could be always snagging a sweet treat when you get coffee you told yourself you would not get
  • Create a plan
    • Focus on small goals at first and don’t beat yourself up when you fail, failures will happen recognize it happened a vow to be better
  • Focus on adding good things instead of taking away bad.
    • If you want to eat better instead of focusing on not eating ice cream every night, instead focus on eating fruit and vegetables more during the day. Focus on ones you like and want to eat.
  • Think positive
    • Stay positive and be aware how negative self-talk can influence your thoughts feelings and behaviors
  • Commit to yourself
    • Set goals and don’t lose sight of them
    • 5 Motivational techniques for Self-Motivation
      1. Get out of comfort zone
      2. Don’t be afraid to make mistakes
      3. Finish what you start
      4. Educate yourself
      5. Believe in yourself and don’t give up
    • Celebrate small wins
      • Will help you stay motivated. check off your list, psychological advantage. Will trigger chemicals in brain that give you a sense of achievement. Maybe even buy something as a prize to yourself.
    • Evaluate and Assess
      • Check in periodically to evaluate where you are succeeding and where you aren’t. It will help you figure out why you may be held back. Don’t be afraid to shelf things not working and just revisit later when you may be ready.

MOLESKIN:
A new appreciation for the song “I got You Babe” by Sonny and Cher was gained by all in attendance
ANNOUNCEMENTS:
Q 101 (don’t do what I just did) is coming up this Sat, VQ is also approaching later in February. Get signed up now if interested!

Kindness Ninjas

THE SCENE: Cloudy and 70ish degrees
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

15 side straddle hops in cadence

5 cherry pickers

10 baby arm circles each way

Little of this and that

10 hillbillies

10 windmills

5 burpees

THA-THANG:

Mosey to Cardiac corner

10 side straddle hops

Run to first corner – 20 LBCs – run back to top – 10 side straddle hops

Run down to 2nd corner – 30 merkins, back to 1st corner – 20 LBCs – top and 10 SSHs

Run all the way down to the bottom and do 40 squats – stay at the bottom and do SSHs until 6 comes in

 

Mosey to greenway intersection

15 Bobby Hurleys in cadence

 

Mosey to stop sign bottom of hill

Cones out in path that circles full loop and then back out on greenway. Do exercise on cone and travel to next according to instructions

Cone 1 – 10 hand release merkins – lunges to next cone

Cone 2 – 10 Big Boys – reverse lunge to next cone

Cone 3 – 20 2 count imperial squat walkers – Bernie to next cone

Cone 4 – 20 2 count Rocky Balboas – skip to next cone

Cone 5 – 15 major merkins – karaoke to next cone

Cone 6 – 15 Bobby Hurleys – karaoke the reverse way back to previous cone and then sprint all the way to the next cone after this one.

Cone 7 – 25 LBCs – jog to next cone

Cone 8 – 5 Burpees – run all the way back to the 6 and do all cones and exercises you pass on your way coming back again, 2nd time through you can Bernie to next cone

Cone 9 – 15 merkins – El Capitans to next cone

Cone 10 – 20 two count flutter kicks – sprint all the way to AO parking lot

 

5s on Dragon hill – Hello Dolly down low and merkins up top

MARY:
Light stretching – since we were at time
COUNT-OFF & NAME-O-RAMA
Use the TAGS on right-side to record PAX (BE SURE TO INCLUDE YOURSELF) in attendance. Be sure to select the AO in CATEGORY above TAGS and then delete these notes!
CIRCLE OF TRUST/BOM:
Be a Kindness Ninja through the holiday seasons

“Be kind and compassionate to one another, forgiving each other, just as in Christ God forgave you.” Ephesians 4:32

“Be kind whenever possible. It is always possible.” —The 14th Dalai Lama

“A smile is a curve that sets everything straight.” – Phyllis Diller

MOLESKIN:
Insert any personal comments, notes, devotion content, etc.
ANNOUNCEMENTS:
Prayers for Title9 travels, Lilly friend health, Drum Major’s aunt’s health