F3 Knoxville

Author: Smuggler

Building a fire

THE SCENE: 33 with a light snow fall and cutting wind.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Mosey to start. Stops along the way to do

  • ssh x 15 IC
  • Frankenstein’s
  • LB arm circle- x 10 each way IC
  • Yurpie x5
    THA-THANG:
    Burpee back mountain
  • pair up- partner is running backwards up Spaghetti hill than forward back to landing  will other partner is doing burpees at landing Switch after one time up and back. Go to 100 burpees.
  • mosey back to AO

Hill Over The Nest

  • Partners, one bear crawls to top of walkway beside Grindstone. Partner does 10 merkins, 15 Squats, 20 WW2. After run to top of hill and back to start than run to partner who is bear crawling and switch. Complete till time.

MARY:
LBC – 2 rounds for time
COUNT-OFF & NAME-O-RAMA
5 HIMs.
CIRCLE OF TRUST/BOM:.
One word seems to keep showing up whenever I have reflection and that’s COURAGE. Two quotes on courage spoke to me last night.

One isn’t necessarily born with courage, but one is born with potential. Without courage, we cannot practice any other virtue with consistency. We can’t be kind, true, merciful, generous, or honest. – Maya Angelou

Courage is the price that life exacts for granting peace. The soul that knows it not knows no release from little things. – Amelia Earhart

I challenge us all to take on life with courage, lead with it, share it with those close to you, and be a shining example in our communities. Lead with courage and don’t be tempted by fear.

MOLESKIN:
Please keep one of my employees in your prayers, her father suffered a major heart attack and is in the ICU. Also my daughter starts playing lacrosse tomorrow, first time ever. Keep her in your prayers that she is safe but also has the drive and passion to be successful.
ANNOUNCEMENTS:

The Road Not Taken

THE SCENE: Just a nice balmy 22 Degrees. Clear skies.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Mosey around the Road Not Traveled
THA-THANG:

Work out- partner

2 CMU Farmer carry around park starting at grindstone towards track .If you put the blocks down 10ssh as a team, increasing 10 every time CMU’s are put down.

Exercise at checkpoints.

-The base of track stairs- block toe taps- 20 2ct- partner holds bear crawl

-End of track – 10 burpees- partner static fat man hold

-Tennis court – Elf on the Shelf  15 on each side- partner pushup plank

-Bottom of bridge- 15 burpees- superman hold

-Halfway down walk way – 10 block jumps. Stack for challenge – 10 each way -squat hold

-Base of bridge- 20 burpees- 6in leg raise hold

-Turn before grindstone – 25 CMU swings- BBS

6 line suicide at grindstone

repeat loop add 10 reps to all exercises

MARY:
Nothing today.
COUNT-OFF & NAME-O-RAMA
4 HIM’s
CIRCLE OF TRUST/BOM:

Most of us have heard this poem before. The Road Not Taken- By Robert Frost 

“Two roads diverged in a yellow wood,
And sorry I could not travel both
And be one traveler, long I stood
And looked down one as far as I could
To where it bent in the undergrowth;……

I shall be telling this with a sigh
Somewhere ages and ages hence:
Two roads diverged in a wood, and I—
I took the one less traveled by,
And that has made all the difference.”

Building off of last Friday’s talk about leaving no regrets. It take a special man to travel down the road no one wants to go. Often that takes courage to find the opportunities others are afraid of. Getting up to work hard, being leaders in our homes and communities is not for everyone. The road taken by many is the easy road. Don’t be afraid to travel down the road others tell you is not passable.

As men in todays society  we carry a lot of the blame and burden for the challenges our world faces. From toxic masculinity to not being man enough. However its important that we all take time to pat ourselves on the back and give yourself some self love for not being afraid to take The Road Not Taken.

MOLESKIN:

ANNOUNCEMENTS:
CSAUP ASLUM starting at 6:30 Am this Saturday

Maryville beer ruck 6Pm Saturday.