F3 Knoxville

Fun, Until it Wasn’t

THE SCENE:
F3 WELCOME & DISCLAIMER

WARM-O-RAMA:

  • Duck Jousting
    • Friendly combat between Pax in the duck walk position. Arms must remain crossing your chest. Bumping, nudging, rubbing and checking are highly encouraged. There is no biting, scratching, standing up or falling over or you are out! Kicking is allowed if you are possibly able to remain in the duck walk position on one leg. Last man to remain on his feet in the duck position is declared the winner.
    • Once your out – Jog in place for the duration of the game.
  • When Animals Attack
    • A game of “tag”. One Pax (“the attacker” or “it”) starts in bear crawl position. All other Pax will be required to crab walk to evade the bear! Using the basketball courts as the boundary. If the crab walk is tagged by the bear, they complete 5 burpees and become a Bear. Game ends when all Pax are bear crawling.

THA-THANG:
“The Greenway 100”. ½ Mile Greenway Loop. Pax will perform 10 reps at each sign for a total of 100 reps:

  • Round 1 – Burpees
    • PAX will A-L-A-R-M for the 6:
      • (20) CMU Shoulder Press
      • (20) Lunge
      • (20) Peter Parkers
      • (20) Rockette Hillbillies
      • (20) Merkins
    • Round 2 – Jumping Squats

Circuit – Pax will then complete as many rounds as possible of:

  • 5 Pull-Ups
  • 10 Bench Jump Overs
  • 15 X’s & O’s
  • 20 Knees to Chest (Ab work on playground bars)

MARY:
Nope!

COUNT-OFF & NAME-O-RAMA:

16 Pax

BOM:

I encourage the men to step up and let me know if they were interested in taking their leadership skills to the next level. I challenged the PAX to let me know if they are interested or wanting to grow our AO and our outreach by expanding into a shared leadership team within the AO.  Please let me know if you would like to be a part of this as i’m compiling a list of HIMs to meet with in the near future to talk through my ideas and envisions.

https://podcasts.apple.com/us/podcast/shared-leadership-q3-1-episode-55-43feet-leadership/id1218921251?i=1000444531019

Q Source – Q3.1 – LEAD RIGHT – SHARED LEADERSHIP
Shared Leadership is a conspiracy to Influence Movement to Advantage 

A conspiracy is an agreement between two or more people to act in harmony toward a common end.

If that common end is an illegal activity (bank robbery for example), then the very act of conspiring to commit the crime is a crime itself—separate and apart from actually committing it. To establish a conspiracy to commit bank robbery, the state need only prove the existence of an agreement between the coconspirators and a single action in furtherance of their plot, like the purchase of a gun. The fact that they never manage to rob the bank, or even walk through its doors, does not diminish their guilt for simply conspiring to do so. The criminal penalty for conspiracy is very severe, typically only a single level lower than the act itself. Thus, if bank robbery is a class A felony, than conspiracy to commit bank robber is a class B felony.

This may seem draconian given that the intended victim is never actually harmed in the manner intended, but it is considered a just and necessary deterrent to the destructive power of men who combine to act in concerted evil. A four-man crew working together is far more likely to possess the range of skills necessary to rob a bank than four men acting individually. By pooling their efforts, they greatly increase their likelihood of success because each man can focus on the proper performance of his particular role rather than trying to do everything at once. Concerted action toward evil ends is a powerfully Disruptive.

But so is concerted action towards Advantage. Men who combine in furtherance of positive Outcomes are far more likely to achieve their common objective than they would be if they acted alone, because the sum of their individual efforts is greatly exceeded by the product of their concerted action. As with a criminal conspiracy, each man is free to focus on the proper performance of his individual role which (if the conspiracy is well formed) will be within his own D2X. A conspiracy of men working together within their individual High Impact Zones to achieve a specific Advantage will have a Dynamic IMPACT on their Community or Organization. Groups seeking Prosperity should encourage men to conspire to Advantage.

MOLESKIN:
There is an energy and fitness level surrounding this PAX that I have not seen in a LONG time…Really looking forward to the future and how these HIMs continue to advance their leadership abilities throughout Blount County and the surrounding areas!

ANNOUNCEMENTS:
Convergence at the Big Ball this Saturday! Don’t miss it if at all possible!!

Just AMRAP It

THE SCENE: Thick and Moist!
F3 WELCOME & DISCLAIMER

WARM-O-RAMA – ACTIVE BASELINE:
Walking Lunges With a Twist (100ft)
Carolina Dry Docks (IC x 10)
Burnie Sanders Back (100ft)
Inchworms (50ft)
SSH (IC x 20)
Broad Jumps (50ft)
T-Merkins (OYO x 10)
Burnie Sanders Back (100ft)
Rockette Line in lieu of Woodshack (IC x 10)

THA-THANG:

15 Min AMRAP
15 Step-ups w/knee to elbow each leg
20 Iron Big Boy Sit-ups (IBBS)
25 Merkins

12 Min AMRAP
10 Single Leg Sun Dials (each leg)
15 Knees to chest, feet to sky (compound crunch)
20 Ankle touches 2ct

10 Min AMRAP
10 Chest to bars
15 Iron Mikes 2ct
20 CMU overhead press

MARRY’S – LUCKY ROLL:
*Roll a dice for the exercise*
1 LBC (x40)
2 Burpees (x10)
3 Hello Dolly (4ct x20)
4 Plank Knee to Op Elbow (4ct x10)
5 Slutter Kick (4ct x15)
6 American Hammer (4ct x10)

COUNT-OFF & NAME-O-RAMA
11 Pax – Tagged to post

CIRCLE OF TRUST/BOM:
I drop the ball on this – my words were not put into sentences very well after this beatdown and I delivered a very confusing and non complete message…I owe it to the Pax – I will re-visit this message with a “part 2” on my next Q!

MOLESKIN:
The AMRAP layout really increases the intensity of the work-out.  Everyone was together doing the same movements and able to motivate one another for another level of intensity.  Multiple Pax caught the eyes of another in a moment of rest before digging deeper and pushing through!

ANNOUNCEMENTS:
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.

Walk it Out

THE SCENE: 70 with a little extra heat from the asphalt.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

Tempo Squat – IC x10
Monkey Humpers – IC x10
Merkins – IC x10
Mountain Climbers – IC x10
Squats – IC x10

Indian Run to Beatdown Location

THA-THANG:

Wall Walks x5 (25 dry docks)

Bear Crawl to the Tree

Squat Jumps 25yd (increasing squat rep (1) after each jump)

Burpees x10

WWII Sit-ups x20

Run around parking lot

WWII Sit-ups x20

Burpees x10

Squat Jumps 25yd (increasing squat rep (1) after each jump)

Bear Crawl to the Tree

Wall Walks x5 (25 dry docks)

Rinse and Repeat! : )

MARY:
Box Cutters IC x26
V-ups OYO x10
LBC Cash Out

COUNT-OFF & NAME-O-RAMA
10 Pax
CIRCLE OF TRUST/BOM:
Live in the now, think about how you’ll react in a situation prior to the situation. Later today is not guaranteed, nor is tomorrow. My whole life I can look back at moments where I thought highly of someone, example is a junior high kid my role modles were the HS Varsity Basketball Players, that day came and left, then it was college athletes, and pro athletes…and now reflecting on that, they are young kids…with hopefully a long life ahead of them…What i’m getting at is no day is guaranteed. Over the past month, we have seen 8yr old kids being murdered, Fathers and Brothers committing suicide, and several pedestrians struck by vehicles. My point here is that even at the age of 60+ when you think you have made it (or at least in my eyes) past all the “crazy days” or “tough times” your life is not guaranteed another day…Be Godly, Be active, Contemplate prior to your actions to help with the reflection of your actions….
MOLESKIN:
Love the JUCO Men…It’s an honor to be able to lead and endure with you all.  Thanks for having me!
ANNOUNCEMENTS:
July 4th Parade and Dads Camp…GET IT GET

Elementary Beatdown

THE SCENE: Wet and Muggy
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

  • Tempo Squat – IC x10
  • Monkey Humpers – IC x10
  • Merkins – IC x10
  • Mountain Climbers – IC x10
  • 3 CMU Indian Run to the Elementary School

THA-THANG:

  • Wall Walks (x5) OR Dry Docks (x25)
  • 50yd CMU Walking Lunges
  • 400 Meter Run
  • 50yd CMU Walking Lunges
  • Toes to Bar (x10) OR BBS (x20)
  • Pull-ups (x5)
  • Swing Groiners (x15) OR Bicycles (x30sc)
  • Rinse an Repeat!

MARY:
No time for Mary, Jail Break back to the A.O.
COUNT-OFF & NAME-O-RAMA
11 Pax
CIRCLE OF TRUST/BOM:
Whats it like to be Godly and how that looks. We tend to “reflect” on past events and think we could have acted differently or come across more Godly than we did in the moment. I invited the Pax to start thinking more Godly in the present and even pre-event. This way to become a better and more powerful light of God on this earth.
MOLESKIN:

ANNOUNCEMENTS:

He’s Not Heavy, He’s My Brother

THE SCENE: 60s and awesome.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

  • Tennessee Rocking Chair – IC x11
  • Tempo Squat – IC x10
  • Monkey Humpers – IC x10
  • 30 Second Plank
  • Merkins – IC x10
  • 30 Second Plank
  • High Knees / Butt Kickers
  • Jog Down / Bernie Back

THA-THANG:

    • Jump Squats – x25
    • Carry a mix of Buckets, Sandbags, Water Jugs, or CMUs to the V in the Trail. 160yd
      • Penalty for Stopping – x5 Burpees
    • Walking Lunge to next Cone in Trail and Back. 100yd
    • Carry the Buckets, Sandbags, Water Jugs, or CMUs back to the Start. 160yd
      • Penalty for Stopping – x5 Burpees

AMRAP (10 Min or Less) – Bench Jump Overs, Burpees, Leg Rises

  • 10 Box Jump Overs
  • 10 Burpees
  • 20 Leg Rises

COUNT-OFF & NAME-O-RAMA
8 Pax
CIRCLE OF TRUST/BOM:
I gave a part of my testimonial and spoke to how thankful I am for quality friends and how F3 and the Pax have filled that void in my life.
MOLESKIN:

ANNOUNCEMENTS: