F3 Knoxville

Deck of Death

THE SCENE: Rain rain go away! but at least its not snow yet!
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

some SSH, squats and Abe Vegodas
THA-THANG:

Deck of cards work out.

All number cards were wind sprints. # indicated how many cones you went ( Q forgot there were 10 numbers in a deck not 9 so we had to do some adjusting)

Suit determined movement for sprints

  • Heart- Run
  • Club- Bernie
  • Spade- Burpee wind sprints. run to cone, do # of burpees for what cone you are at i.e. first cone 1 burpee, 2nd cone 2 burpees etc.
  • Diamonds- Broad jump ( due to the rain and the slick grindstone this was omitted and turned into lunges, which took too long)

Face cards were 20 reps of the corresponding exercises

  • Jack- HR Merkins
  • Queen- BBBS
  • King- Leg Raises
  • Ace- Jungle boy squats

MARY:
none
COUNT-OFF & NAME-O-RAMA
CIRCLE OF TRUST/BOM:
Be consistent men. We can not tackle any challenges or goals without consistency.
MOLESKIN:
We had an FNG out today. Great job by Hotsquat with the EH.
ANNOUNCEMENTS:
putting together a care package for Avocado. Check the slack for more info.

Be the beep

THE SCENE: The rain had held off just enough to give us perfect gloom.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

tabbta. 4 min. 10 rounds 20 seconds on 10 seconds off switch every round- regular Merkins, half burpee, diamond Merkins 

THA-thang

20 min

Part A- 10 pull ups/body rows, 10 Merkins, 10 step ups, 10 dips

Part B- 5 IM, 5 Grave digers- burpee EMOM every 2 min do 5 burpees. Repeat till part a is done.

15 min

Part A – 10 block squats, 10 curls, 10 squat press

Part B- 5 Swings, 10 Sit ups- EMOM 2 min 4 wind sprints

MARY:
COUNT-OFF & NAME-O-RAMA
CIRCLE OF TRUST/BOM:
2 things touched on. First find something you want to get better at and then put forward deliberate practice towards improving in that area. We can’t just say I want to be better here or there and devote little time to it.

I’m also reading the Difference Maker by John Maxwell. First area he talks about is your attitude and how your attitude can affect both directly and indirectly your ability to be a difference maker.

MOLESKIN:
ANNOUNCEMENTS:
There has been a suggestion to do a care package for Avocado. Will work on setting that up.

1%

THE SCENE: 60 and the humidity is starting to drop. However some of the new pax are in for a fun surprise in a few months. The long sleeve shirts are already making an appearance.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

Mosey to the workout location along the back side greenway. Some Frankensteins, hamstring scoops and quad stretches along the way.
THA-THANG:
The Mann Mile

The Mann Mile, is a one mile hill run with increasing burpee every quarter mile.
.25 – 10 burpees, .50- 20 , .75- 30 , 1.0- 40

Starting at the crosswalk by the tennis court you run towards the JR High between track and school to montvale station. Turn around at montvale station and head back down the hill. The .25 mile mark is in front of the house  across from the tennis courts.

after the 10 burpees keep running up s.Cedar St. The .50 mark is just at the top of the real peak ,  20 burpees

Keep running towards Mountain View ave and turn around.

.75 mark is just down the road near Sterling ave complete burpees

1.0 mark is at the stop sign just past the tennis courts at the top of the hill.

Once you complete the mile you run and find the 6 and run with them , if they have burpees left you do Monkey Humpers while they do burpees.

The S. Cedar  part of this is what makes this fun. 6% grade with two false peaks and total of 100 foot climb.
MARY:
2 rounds of Bruce Lee
COUNT-OFF & NAME-O-RAMA
CIRCLE OF TRUST/BOM:
I shared the principle of 1%. I could wax poetically but here is a breakdown of the origin.

Kaizen — Japanese for continuous improvement.

It’s called Kaizen. It sounds like a mystical Japanese philosophy passed down by wise, bearded sages who lived in secret caves.

The reality is that it was developed by Depression-era American business management theorists in order to build the arsenal of democracy that helped the U.S. win World War II. Instead of telling companies to make radical, drastic changes to their business infrastructure and processes, these management theorists exhorted them to make continuous improvements in small ways. A manual created by the U.S. government to help companies implement this business philosophy urged factory supervisors to “look for hundreds of small things you can improve. Don’t try to plan a whole new department layout — or go after a big installation of new equipment. There isn’t time for these major items. Look for improvements on existing jobs with your present equipment.”

After America and its allies had defeated Japan and Germany with the weaponry produced by plants using the small, continuous improvement philosophy, America introduced the concept to Japanese factories to help revitalize their economy. The Japanese took to the idea of small, continual improvement right away and gave it a name: Kaizen — Japanese for continuous improvement.

While Japanese companies embraced this American idea of small, continuous improvement, American companies, in an act of collective amnesia, forgot all about it. Instead, “radical innovation” became the watchword in American business. Using Kaizen, Japanese auto companies like Toyota slowly but surely began to outperform American automakers during the 1970s and 1980s. In response, American companies started asking Japanese companies to teach them about a business philosophy American companies had originally taught the Japanese. Go figure.

While Kaizen was originally developed to help businesses improve and thrive, it’s just as applicable to our personal lives, and it’s the antidote to perpetual, puke-inducing rides on the self-improvement roller coaster.

Instead of trying to make radical changes in a short amount of time, just make small improvements every day that will gradually lead to the change you want.

Each day, just focus on getting 1% better in whatever it is you’re trying to improve. That’s it. Just 1%.

It might not seem like much, but those 1% improvements start compounding on each other. In the beginning, your improvements will be so small as to seem practically nonexistent. But gradually and ever so slowly, you’ll start to notice the improvements in your life. It may take months or even years, but the improvements will come if you just focus on consistently upping your game by 1%.

You’ll eventually reach a certain point with your personal development in which a 1% increase in improvement is equal to the same amount of improvement you experienced in the first few days combined. That’s sort of hard to get your mind around, because math. But think about it: 1% of 1 is just .01; 1% of 100 is 1. You’re maybe at a 1 right now, and will only be making tiny improvements for awhile. But stick with it. You’ll eventually reach that 100 level (and beyond) where you’ll be improving by a factor of 1 every day.

That’s the power of the compounding effect.

MOLESKIN:
Please keep avocado, scout and Arnold and their as they continue with their military deployments.
we are wanting to put a care basket together for avocado, will drop something in slack.
ANNOUNCEMENTS:
Hardship Hill is Saturday. You can still sign up and also come out to hang out and get some 2F as we compete. We also need help setting up.

K.I.S.S

THE SCENE: 70and humidity was still high!
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

Mosey to the valley of death. Some Hamstring scoops, quad stretchers, frankenstines and LBAC on the way.
THA-THANG:
Thang 1- this was kind of a Cooper but not really .

Pax started at the base of No Mercy Hill and Spaghetti Hill. Pax did 10 reps of the following exercises: Burpees, Squats and Merkins.

We then ran from the base to the top of No Mercy Hill and then down and back up Spaghetti hill to the next check point and then back to the valley. Repeat for time

Total distance of the run was about .30 miles. Goal was to complete 10 rounds. Most pax got about 4 -5 rounds done. Q called an autoball and told the pax to cut reps down to the corresponding reps for rounds if this had been a ladder i.e if you were on round 4 you started round 4 with 6 reps of all exercises and then moved to 5,4,3,2,1.

Pinniocio and Q decided that a weighed vest was a good idea. While we got that butt kick we also realized we need to give Walt one or a restrictor plate!

We went about 30 min then headed back to the AO. One the way back we had a stretch of road with lots of light post. Pax Bernie from one light post to the next than switched back to run and back and forth for the stretch of road. A wagon wheel was needed because Walt again was blowing us all away.

When we got to the AO we started to do two walking lunge’s ( one on each leg) and a squat till the Q told the pax to finish with a run into the grindstone

MARY:
No time for Mary
COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
The world is shifting, we can see it and based on historical or biblically context we are seeing a changing world. In times of change strong virtuous leaders are born. Regardless of what you think of the direction of the world its clear that virtuous men will be needed to stand up and lead. Ask yourself what is that line for you? What will you be willing to make sacrifices for? Leaders don’t put their head down, they don’t take a knee and they don’t shy away from challenges.
MOLESKIN:
Q saw his daughters BF driving by us and heading away from Q’s house ( were were around the corner from my house). Never during a beatdown did i think i was going to have to think why my daughters BF was leaving my house! i think its time to bring him out to the PAX!
ANNOUNCEMENTS:
Build Party on Tuesday for HHH> Location will be at Butterfingers place.  Please be ready to donate time and money to help.

Leg Destroyer

THE SCENE: could not have asked for better weather. like 70 sunny and clear skys. the gloom was very inviting.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

  • SSH – IC- 10
  • Cherry pickers- IC- 10
  • Imperial Walkers- IC- 10
  • Copper Head Squats- IC- 10
  • Copper Head Merkins- IC- 10

THA-THANG:

  • Burpee Indian Run from AO to Elementary school, pax at the fron ran with a 25lb plate overhead. We took the long way to the school towards the pool and than all the way around the school to the backside playground at bottom of the hill.
  • School Hill Ladder- 15 to 1
  • Start at Monkey Bars
    • Pull ups/ body rows
    • Mountain Jacks at base of hill ( 2ct mountain climber + 2 ct plank jack)
    • Bernie up hill between station 2 and 3
    • Iron Explosion at top of hill ( 2ct Bonnie Blair + Squat Jump)

A few brave pax took this on with a ruck or weighted vest. Men of F3 Blount County just bring it on another level!

MARY:
On the mosey back to the AO the pax stopped at each stop sign, we went back the direct route from the school.

  • 20 leg lifts
  • 20 LBC’s

Rep Sleepy hurt his foot during so Q and him started back early. Did some LBC’s and Leg Raises at the AO till the rest of the pax got back. One more set of LBC’s for time much to the dismay of the pax.

COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
I’m coming up on my one year wedding anniversary. I have been divorced at a young age so i have really leaned into my marriage and am trying to be a better husband every day. Looked into the Q Source for some wisdom on marriage. Couple of great quotes:

The Key to the meaning of life ” Enjoy life with your wife, whom you love” King Solomon

There is no 50 yrd line in your marriage, meeting your M halfway is not good enough. A HIM must drive the ball the full length of the field, regardless if your M ever breaks the huddle.

The HIM knows if he fails at his M, nothing else he does matters.
MOLESKIN:

Great to have Brown Shorts out from F3 Greenville SC
ANNOUNCEMENTS:
HH coming up, we need all PAX to help get the obstacles up and ready for both AO’s. The Arsenal will also need some support in building its new obstacle.