F3 Knoxville

Author: Kick-Flip

JUCO Heavy Day

THE SCENE:  65 and clear.  Perfect for a beatdown
F3 WELCOME & DISCLAIMER:  All veterans – skipped. 
WARM-O-RAMA: 

  • RFTS / LIH
  • Phelps
  • Merkins
  • Down/up dog
  • OHC

THA THANG:

30 minutes to get as many cumulative reps as you can. The following list of exercises are performed in sets of 25 reps. After completing each set of 25 reps, run 25 yards (6 parking spaces), do 2 burpees, and return for the next set. Here are the exercises:

  • 150 curls
  • 125 heavy squats
  • 100 OHP
  • 75 CMU swings
  • 50 Thrusters
  • 25 Blockees

If you finish the blockees, start over and push until the timer is up.

Once through the circuit is 525 reps.  How many cumulative reps?

MARY:

PAX led Mary for 5 minutes

COUNT-OFF & NAME-O-RAMA

6 men, 1 2.0, 4 runners

CIRCLE OF TRUST/BOM:

Our words have power.  Specifically, as a father and as a husband, your words have more power than you can imagine. Your children, and mine, will grow up believing the words they hear us speak to them.

When it comes to the words you speak over your family – be gracious, be careful.

We can use this power irresponsibly…

Proverbs 12:18 – The words of the reckless pierce like swords

Proverbs 15:4 – a deceitful tongue crushes the spirit.

Proverbs 11:17 – you destroy yourself when you are cruel.

…or we can use that awesome power to build-up, to create, to restore, to empower

Proverbs 16:24 – Kind words are like honey— sweet to the soul and healthy for the body.

Proverbs 11:17 – Your own soul is nourished when you are kind

Proverbs 12:18 – the tongue of the wise brings healing.

Proverbs 15:4 – Gentle words are a tree of life;

Proverbs 18:21 – The tongue has the power of life and death,

“Set a guard over my mouth, LORD; keep watch over the door of my lips.” (Psalm 141:3)

MOLESKIN:

Let’s do this again in a few months and see if we are getting measurably stronger.  Here is the rep count today – next time we do this, beat your score!

Judge Judy 500
Data 514.1
Lil’ Spice 480
Wheelchair 500
Stitch 475
Stiff Arm 400
KickFlip 504

ANNOUNCEMENTS:

Convergence at JUCO, July 2nd

Rabbit Hunt

THE SCENE:  Mid 60s and calm.
F3 WELCOME & DISCLAIMER:  All veterans – skipped.  
WARM-O-RAMA:

  • Phelps
  • The Real Cherry picker
  • Willy Mays Hays
  • Down/Up dog
  • Thread the needle
  • Quick mosey to the recruiting center

THA THANG:

At the recruiting center.  Nine cones.  Tabata – do 20 seconds exercise, 5 seconds rest.  Rotate one cone each rest.  Merkins, squats, LBCs.  Each round, one man cycles out to do pull-ups.

Mosey to the cinema parking lot that is divided by 7 parking lanes.  PAX start on one end of the lot – we’re the Wolves.  One PAX is our Rabbit – he gets a head start and goes to line 3.

When the wolves howl, we all go.  The Rabbit does 12 Merkins then advances to the next line….12 merkins – advance again…  Repeat, working toward the end of the lot.  He’s trying to make it to safety.  The Wolves do 8 Merkins and advance – we’re trying to catch the rabbit.  (he gets a head start but does more Merkins).  Rabbits win if they make it to the other side.  Wolves win if all Rabbits are caught by the last Wolf.

Repeat the game a few times with a new Rabbit each round.  Perform with;

  • 4 / 6 Iron Mikes (both legs)
  • 8 Flutter Kicks (4-count) / 10 Flutter Kicks
  • 6 / 8 bobby hurley
  • 6 / 8 Mountain Climbers (4-count)
  • 1 / 2 burpees

15 BBS + Bear crawl: Repeat x3

Repeat the tabata circle again.

Mosey home.

MARY:

30 merkins to finish off our 210 for the day.

HD until time is up.

COUNT-OFF & NAME-O-RAMA

Me and 8 of the best men I know.

CIRCLE OF TRUST/BOM:

We say this in F3 – leave no man behind – but leave no man where you found him.  If you are striving to be a HIM, you will not be the same man next year that you were this year – because you are always growing, always be getting better.

This morning, we each thought about one thing that we want to be better at by the end of summer…

Anders Ericsson is regarded as the godfather of the science of excellence.  He is the world’s foremost expert on studying expertise – what makes one man so much better at something than nearly all of his peers.  This morning, we borrowed a couple of his ideas – these come from a book called “Peak: Secrets from the New Science of Expertise”.

Becoming excellent at something takes a lot of ….practice!  But just doing something over and over in the same way as a routine what Ericsson calls “naïve practice” – it might make you a little better but will never lead you to excellence.  To become truly excellent, you have to practice in a certain kind of way – what he calls purposeful practice.

Purposeful practice – practice that will lead you toward excellence – involves;

  1. Practicing with focus
  2. Setting improvement goals for each individual practice
  3. Feedback. You need to be another man to know your plan, to see your work, and to provide you with feedback on your performance.
  4. Working outside of your comfort zone. Anders tells us this may be the most essential aspect of purposeful practice. He puts it directly: “If you never push yourself beyond your comfort zone, you will never improve.”

We shared some of our goals/commitments and how we will incorporate purposeful practice in working toward them.

MOLESKIN:

Proverbs 16:3 “Commit to the Lord whatever you do, and he will establish your plans.”

ANNOUNCEMENTS:

Tomorrow – AOQ Change at Shamrock

May 30 – Rampart AO Launch, 7:00 AM Fort Southwest Point

June 4 – Speedway Launch

June 11 – Family Workout at The Project.  9:00 AM

July 2 – Convergence at JUCO

JUCO Battleship

THE SCENE:   Mid 60s and drizzly.  Perfect for a beatdown.
F3 WELCOME & DISCLAIMER:  Administered
WARM-O-RAMA:

  • Grady corns?
  • Phelps
  • RFTS/LIH
  • Willy Mays Hays?
  • Tempo Squats
  • Tempo Merkins
  • Down/Up dog
  • Thread the needle
  • Projectivator?
  • Quick mosey

THA THANG:

8 parking lot lines.  Bear crawl 1 line, do 8 merkins mosey back.  Bear crawl 2 lines, 7 merkins, mosey back.  Repeat until 8 lines, 1 merkin.

 

Battleship.  Separate into two teams.  Each team has half the parking lot and 12 cones, grouped into a set of 2, two sets of 3, and a set of 4.  At “go” PAX run and grab a ball then run to one of six battle stations.  Perform the exercise, then throw the ball at the enemy’s ships.  Work at each battle station before you repeat one.  Continue until one team’s ships are sunk.

Exercises were;

  • 20 Merkins
  • 15 carolina dry docks
  • Lunges 10 each leg
  • 25 plank jacks
  • 25 Mountain Climbers (count one leg)
  • 7 burpees

Guantanamo

Rehabilitate your fleet (i.e., stand up your cones) and flip the cards. Play another round of Battleship, this time exercises were;

  • 5 donkey kicks
  • 15 diamond merkins
  • 25 hello dolly
  • 15 Bobby Hurlies
  • 7 burpees
  • 25 flutter kicks (count one leg)

Guantanamo again.

Play the song “Turn it up” by Oh The Larceny.  SSH to the cadence of the song.  Burpee each time they sing the phrase “Turn it up”.  28 Burpees + what felt like about a thousand SSH…

MARY:

Team Races.  One lap around the pond – first man back wins a point for his team, then leads us in an ab exercise.  Repeat a few times.

COUNT-OFF & NAME-O-RAMA

Me and 11 of the best men I know.

CIRCLE OF TRUST/BOM:

We say this in F3 – “leave no man behind – but leave no man where you found him“.  If you are striving to be a HIM, you will not be the same man next year that you were this year – because you are always growing, always be getting better.  This morning, we thought about which of the three Fs you will see growth in by the end of summer.

From Anders Ericsson’s book, “Peak: Secrets from the New Science of Expertise”. To be excellent at something, you need…

  • …feedback. You need to be another man to know your plan, to see your work, and to provide you with feedback on your performance.

For the area that you are going to see growth in, what does “feedback” look like?

  • …to get outside of your comfort zone. Anders tells us this may be the most essential aspect of purposeful practice. He puts it directly: “If you never push yourself beyond your comfort zone, you will never improve.”

For the area that you are going to see growth in, what does “outside your comfort zone” look like?

A few men shared their goals and how they are going to pursue feedback.

MOLESKIN:

Team One with the dominating win!  Well done!

ANNOUNCEMENTS:

  • May 25 – AOQ Change at Shamrock
  • May 30 – Rampart AO Launch, 7:00 AM Fort Southwest Point
  • June 4 – Speedway Launch
  • June 11 – Family Workout at The Project.  9:00 AM
  • July 2 – Convergence at JUCO

Battleship

THE SCENE:   Mid 50s and calm.
F3 WELCOME & DISCLAIMER:  Administered
WARM-O-RAMA:

  • Projectivator
  • LIH/RFTS
  • Cherry Pickers
  • LBAC F&B
  • Grady Corns
  • Squats

THA THANG:

Mosey to the tennis courts.  At the benches do 20 dips + 20 squats.  Bear crawl to the road, crawl bear back.  (Repeat)

Get inside the tennis courts for a couple games of Battleship.  Separate into two teams.  On the court are 12 cones for each team, grouped into a set of 2, two sets of 3, and a set of 4.  Each team has six battle stations – each of which has an exercise associated with it.  At “go” PAX run and grab a ball then run to one of six battle stations.  Perform the exercise, then throw the ball at the enemy’s ships.  Do each battle station before you repeat one.  Continue until one team’s ships are sunk.

Exercises were;

  • 30 Merkins
  • Lunges 15 each leg
  • 40 Mountain Climbers
  • 20 diamond merkins
  • 25 Bobby Hurlies
  • 40 flutter kicks

30 second rest.  Rehabilitate your fleet (i.e., stand up your cones).  Play another round of Battleship, this time exercises were;

  • 20 carolina dry docks
  • 40 plank jacks
  • 10 burpees
  • 10 catalina wine mixers
  • 40 hello dolly
  • 10 burpees

MARY:

  • 5 squats + 5 seconds Al Gore
  • 10 squats + 10 seconds AG
  • 15 squats + 15 seconds AG
  • 20 squats + 20 seconds AG
  • 25 squats + 25 seconds AG

20 merkins + 1 minute plank
(Repeat)

Play the song “Turn it up” by Oh The Larceny.  SSH to the cadence of the song.  Burpee each time they sing the phrase “Turn it up”.  28 Burpees + what felt like about a thousand SSH…

COUNT-OFF & NAME-O-RAMA

Me and 9 of the best men I know.

CIRCLE OF TRUST/BOM:

Last Tuesday, Biohack’s Word about leaving a legacy made me think of something that a colleague told me years ago.  On a Monday morning, she gave an account of an event that had happened over the weekend in her neighborhood.  She told of a young dad who was mowing his yard.  He rode his mower onto a steep hill, and it tipped over and crushed him underneath.  The man’s wife heard the commotion and came running out to him.  Knowing that he was hurt badly, he asked her to get their children and bring them out so he could speak to them.  He saw his kids for a minute or two and died before the ambulance arrived.

That short story has haunted me for years.  I wonder to myself, “if he sensed that this was the last time he would speak to his children…what did he say to them?”  And then I ask myself, “what would I say?”.  Would I spend my last breaths to tell them how much I love them?  Or would I try to say one last time the most important thing I want them to remember?  If so, what would those words be?

Imagine yourself in a similar scenario…  If you had just 1 more minute on earth with your children, what would you say to them?  Some of our answers included;

  • “It’s all about Jesus”
  • “I love you so much, more than you’ll ever know”
  • “Despite my faults, you turned out great”
  • “I’m so proud of you”
  • “Don’t let this loss ruin you, thrive in life”

(What about you, BB reader?)

Deuteronomy Chapter 6 says (paraphrasing), The Lord our God, the Lord is One.  Love the Lord your God with all your heart, with all your soul, and with all your strength.  Teach these things diligently to your children.  Repeat them.  Talk about them when you’re at home…and away…when you lie down…and get up… Write them down and tie them around your wrist… Write them on the doorframes of your house…   In short, do everything you can to ensure your children understand these things and remember them.

It is likely that you will, mercifully, have much more than a few minutes remaining with your loved ones.  Maybe you’ll heed the advice of poet Robert Frost, and “live life like it’s the last breath you take for that breath is the whole essence of living, the little things in life are what connects us to all the big things we live for.”

What is the big thing that you want your kids to know?
Teach it to them diligently.
Repeat it often in big and little moments.
Find an opportunity to say that thing to them today.
Make the time and have the courage to say the things that mean the most.    

MOLESKIN:

  • Three-peat is deadly accurate with a tennis ball!
  • Glad to have Kraut with us from downrange!

ANNOUNCEMENTS:

  • Family Workout planned for Saturday 9:00 AM – might pull the plug if there is rain
  • May 25 – AOQ Change at Shamrock
  • May 30 – Rampart AO Launch, 7:00 AM Fort Southwest Point
  • July 2 – Convergence at JUCO

Rampart OTB #3

THE SCENE:   60 and clear
F3 WELCOME & DISCLAIMER:  You bet.
WARM-O-RAMA: 

SSH
Overhead claps
Michael Phelps
Tempo Merkins
Mountain climbers

THA THANG:

Soccer drill run to the baseball lot.
Bear crawl to line 1, 30 merkins, mosey to the end of the lot and plank.  Sprint!
Bear crawl to line 2, 20 merkins, mosey to the end of the lot and plank.  Sprint!
Bear crawl to line 3, 10 merkins.

 

Hot potato run to the playground
Flutter kicks – 2 at a time do max pull-ups.  2 Rounds.

 

Mosey to the Big Steps:  run down.  5 burpees.  Broad jump up.  10 BBS.  Repeat x 3

 

Mosey to the track
Dirty MacDeuce
1. 12 Flutter kicks (4 count)
2. 12 Mountain climbers (4 count)
3. 12 Hello dollys
Run a lap.
Repeat x 4

 

Railroad run back.

MARY:

One quick round of Guantanamo

COUNT-OFF & NAME-O-RAMA

5 including FNG Wingman!

CIRCLE OF TRUST/BOM:

I’m thrilled that F3 is coming to Kingston.  We talked about the value of F3 – “it’s more than a workout”.  Fitness (exercise, nutrition, rest, resisting vices), Fellowship (friendships, mentoring, shield locks), faith, leadership.  The men of Kingston need something like F3 – and (as far as I’ve found) there is nothing else like F3.  Aye!

MOLESKIN:

Welcome Wingman!  Good to see Olive Oil and Creeper again!  Nice coffeeteria time afterward.

ANNOUNCEMENTS:

May 6th – CSAUP in Oak Ridge

May ? – Launch Rampart!

July 2nd – Convergence at JUCO