F3 Knoxville

Stealing CMUs

THE SCENE: Rainy, cool morning at the Bombshelter
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

SSHx10 and then a mosey around the park, coming back to the grinder
THA-THANG:
Split the PAX into 2 teams at each end of grinder, each with their own pile of CMUs. One member at a time ran to other end of grinder and brought back CMUs. No rules on how you brought them back, as long as you didn’t break them. 20 burpee penalty for broken CMU (thankfully we didn’t have to enforce this). The rest of the teams performed exercises while the one member got the CMUs, changing exercises each time a member got back. 5 burpees were performed between exercises

  • Gorilla humpers
  • Peter Parkers
  • Merkins
  • Iron Mikes
  • Al Gore
  • Bench dips
  • Mountain Climbers

After twenty minutes, the team with the most CMUs won and took a victory lap of the park while the losing team did burpees.

 

Thing 2: 11s with CMU thrusters at grinder and flutter kicks at troll bridge

MARY:
Dealers choice. Bodybuilders were well represented
COUNT-OFF & NAME-O-RAMA
2.0s Webelo and lumberjack joined the fun
CIRCLE OF TRUST/BOM:
The problem is not the problem. The problem is your attitude about the problem.
MOLESKIN:
Insert any personal comments, notes, devotion content, etc.
ANNOUNCEMENTS:
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.

Race around Bombshelter

THE SCENE: Clear day at Bombshelter. About 50 degrees

F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

PAX splits into 2 groups. Each group Indian runs to base of Mt. Crumpet, handing off 60lb sandbag to whoever is in front
THA-THANG:
1 member of each group performs sand bag throws along loop from base of Crumpet, to road, and around the fountain. Other members of group run a lap. When HIM reaches the sandbag, they perform 10 BBS, 15 Merkins, and 20 flutter kicks before continuing run. Bag is passed to the person who started behind the current man with the sandbag

MARY:
Pax choice of in cadence exercises.

Cherry pickers

Box cutters

Hello Dolly

Mountain man poopers

Tempo Merkins

V ups (not in cadence)
COUNT-OFF & NAME-O-RAMA
14, including Scoutmaster’s 2.0, Webelo
CIRCLE OF TRUST/BOM:
The mind will quit 100 times before the body does. Take this into everything in life, give it your all.

MOLESKIN:
Insert any personal comments, notes, devotion content, etc.
ANNOUNCEMENTS:
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.

Arsenal 3/12

THE SCENE: Warm morning at The Arsenal
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

SSH IC x10

Arm circles IC x5
THA-THANG:
Run along the Autobahn, stopping at 4 points to do an exercise. Once at the bridge, return to start, no exercises on the return trip. Repetitions of each exercise equal to the number of laps you’ve made

  • Step ups
  • Merkins
  • Dips
  • BBS

MARY:
Dealers choice of abs. Pax selected;

flutter kicks

bbs

hello dolly
COUNT-OFF & NAME-O-RAMA
Welcome FNGs Front Row and Webelos. Webelos is Scoutmasters 2.0
CIRCLE OF TRUST/BOM:
There has been a lot of talk within our PAX recently of leadership. It has brought me back to when I first took a leadership role within my organization at work. A mentor of mine quote John C Maxwell to me “Leadership is influence. Nothing more. Nothing less”

We can all be leaders within our lives and communities. The entirety of F3 has been leaders to me, causing me to be a better version of myself, better man and father. Let’s all go forward in our lives, looking to lead and influence those around us
MOLESKIN:
Insert any personal comments, notes, devotion content, etc.
ANNOUNCEMENTS:
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.

Counting to 31 very slowly

THE SCENE: Cool but clear morning at the bombshelter

F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

Warm up was integrated into the beatdown
THA-THANG:

Extended cadence count, warm up style of tempo exercises. Two moseys in between, with SSH in cadence at the church parking lot. Each exercise done for 31 reps, one for each year QIC has been alive.

  • Tempo Merkins
  • Tempo Squats
  • Tempo Curls
  • Tempo Rows
  • Tempo lunges (each leg with own count)
  • Tempo heel raises
  • Mosey to church parking lot and SSH IC
  • Tempo leg raises
  • Tempo side lunge
  • Tempo chest press
  • Mosey around fountain and back
  • Tempo Jimmy Hendrix

MARY:
PAX took turns naming off exercises

Hello Dolly

Flutter kicks

LBCs
COUNT-OFF & NAME-O-RAMA
17 including 1 2.0 and 1FNG. Welcome Tiger King

CIRCLE OF TRUST/BOM:
I have always been a competitive person. Some of this is my nature, but some has also been more of a vain attempt to appear more successful. Over the past few months I have been focusing on focusing more on what’s truly important and being a better man, husband, and father. My M told me of a quote a few days ago, paraphrased as such “gratitude is having enough of where you are, even if you are working for more” Work on being grateful while bettering yourself
MOLESKIN:
Insert any personal comments, notes, devotion content, etc.
ANNOUNCEMENTS:
Arsenal launch 3/6 at 7am. Be sure to follow Covid guidelines

Embrace the suck

THE SCENE: A cool but clear morning
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

SSHx15

THA-THANG:
Make laps around basketball court. On baselines, walking lunges, bear crawl on sidelines. Burpees in each corner, increasing count each lap. After lap 5, start to count back down

MARY:
Flutter kicksx15

bicycle x 20

LBC for 1 minute to close out
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:
This was a combination of my least favorite exercises. I did this to steer into the skid of workouts that I don’t like. Embrace the suck instead of running from it.
MOLESKIN:
Insert any personal comments, notes, devotion content, etc.
ANNOUNCEMENTS:
Official AO launch 3/6