F3 Knoxville

Community Q

THE SCENE: 60 and clear
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Each PAX selected their favorite warm-o-rama exercise and led us through it.

THA-THANG:
We moseyed to the top soccer field where each PAX led their favorite field/movement exercise.  The PAX soon learned that paying attention to what the man before you called was of significant value

We moseyed to the playground and soccer field where we repeated the same process.

We moseyed back to the AO.

MARY:
A couple of PAX led us through their favorite ab-o-rama exercise.

COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
F3 challenges us to be leaders in our communities, homes, jobs, etc.  But how can we be leaders if we aren’t comfortable calling out stupid exercises with our friends in the dark?  How can we be leaders if we don’t listen and know what has happened in the community, home, job?  We can’t.  We are called to lead and we are called to know what is going around us.  Reaching out of our comfort zone to help others is what we should be doing.

ANNOUNCEMENTS:
Aug 18. Tank’s kickball tourney

Aug 25 Truckin to the Pound

Nov 3/4 F3 Anniversary weekend

1/2 a SeaDangus

THE SCENE: Just imagine perfect, thats what it was

WARM-O-RAMA:
My usual thing

SSH IC x20

Cherry Pickers IC x 10

T-merkins IC x10

T squat IC x 10

THis and that OYO
THA-THANG:
Mosey to Iculus the rock next to lakeside

  • Route 66 squats to Matterhorn
  • Seadangus on Matterhorn  (10 burpees, 20 merks, 30 squats- 1 lap, exercises, 2 laps….)
  • Some flutters and box cutters after 1/2 the SeaDangus was slayed
  • Mosey back to Iculus the rock
  • Mosey to the mighty rail—– Dips IC and merks OYO
  • Mosey to AO
  • Ribbed lead us in some LBCs  thank ya very much Ribbed
  • DONEZO

MARY:
We dont wait for Mary, I sprinkle her in there
COUNT-OFF & NAME-O-RAMA
7
CIRCLE OF TRUST/BOM:

Recycle from Monday, but I love this book and this particular section.

 

Frankl writes from Man’s Search for Meaning-
“Let us first ask ourselves what should be understood by “a tragic optimism.” In brief it means that one is, and remains, optimistic in spite of the “tragic triad,” as it is called in logotherapy, a triad which consists of those aspects of human existence which may be circumscribed by: (1) pain; (2) guilt; and (3) death. This chapter, in fact, raises the question, How is it possible to say yes to life in spite of all that? How, to pose the question differently, can life retain its potential meaning in spite of its tragic aspects? After all, “saying yes to life in spite of everything,” to use the phrase in which the title of a German book of mine is couched, presupposes that life is potentially meaningful under any conditions, even those which are most miserable. And this in turn presupposes the human
capacity to creatively turn life’s negative aspects into something positive or constructive. In other words, what matters is to make the best of any given situation. “The best,” however, is that which in Latin is called optimum—hence the reason I speak of a tragic optimism, that is, an optimism in the face of tragedy and in view of the human potential which at its best always allows for: (1) turning
suffering into a human achievement and accomplishment; (2) deriving from guilt the opportunity to change oneself for the better; and (3) deriving from life’s transitoriness an incentive to take responsible action.”
This is why I love F3 and all of you men. It seems that all of this applies to my time with you all.

Link to the pdf of the book is below. http://www.fablar.in/yahoo_site_admin/assets/docs/Mans_Search_for_Meaning.78114942.pdf

MOLESKIN:

ANNOUNCEMENTS:
Kickball- 18th

TTTP- 25th

F3 Anniversary- 11/3-4

Truck Stop Ruck

THE SCENE: 70’s or so, nice
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

20 Ruck Squats

Ruck the loop with Old Hag.  Switch after 0.5 miles with the Hag

THA-THANG:

Pick up Wall-Ball and additional 60# sandbag at AO

20 Squats with coupon due to tardyness

Ruck both coupons to upper field

10 Ruck cleans, then front carry ruck or sandbag 25 yards.  Repeat cleans and another 25 yards to get to mid field

Ruck OH Press, front carry 25 yards.  Repeat OH press and another 25 yards to get back to end line

20 front load squats

Ruck ground to OH press x 10, front carry 25 yards.  Repeat as above.

1 man farmer carries 2 rucks to half field and back while other men squat with the coupons.  Switch and repeat until all 3 men have farmer carried.

3 man ruck with 2 coupons.  Shoulder carry coupons for 0.5 mile and switch until all PAX have carried both coupons.

Switch from shoulder carry to front carry and repeat.

Ruck squats until each man has his 100

MARY:
Insert information about any additional post-THANG work (if applicable).
COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
Insert the WORD here.
MOLESKIN:
Mayberry was too scared and weak to ruck with us so he just ran!
ANNOUNCEMENTS:
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.

Rock Doras

THE SCENE: 20 degrees (in Kentucky units) and damp.

F3 WELCOME & DISCLAIMER:
Did that. Especially the disclaimer for the VQ.

WARM-O-RAMA:
25 SSH – IC
20 Rockette – IC
10+10 Baby Arm Circles – IC
10 Cherry Picker – IC
20 Squats – IC
Mosey to Light poles then alternate Mosey/Exercise up the hill so…
Mosey to next lightpole
Butt Kickers to next
Mosey…
High Knees…
Mosey…
Skip…
Mosey…
Bear Crawl…
then Mosey to top
(plank till 6 up)

THA-THANG:
Grab a BB Mosey to Rock Pile.  Wagon wheel for 6.

Take a rock and do some Doras.  While PAX1 does the exercise, PAX2 runs to Asylum steps and back.  Count up to a cumulative:

  • 100 behind head (tricep) curl
  • 100 up and out
  • 200 squats
  • 200 curl
  • 200 rows

Mosey to stop sign (Al Gore for 6).  Complete the following buddy/partner exercises:

  • 10 Hand Release Merkins (high-5 buddy with chest on the ground)
  • 20 Big Boys (sit up and patacake with buddy)
  • 30 Dolly Partners (Lie side by side, do Hello Dolly and tap feet)

Mosey to AO.

MARY:
Just a minute left for Boat-Canoe-Catamaran with some Paddling in cadence thrown in.

COUNT-OFF & NAME-O-RAMA
29 PAX including one FNG – T-bone.
CIRCLE OF TRUST/BOM:
When I’m with my kids I often blurt out the risk I see them taking – “don’t fall off that wall”, “don’t spill that drink”.  Telling someone not to fall makes them think about falling and usually leads to them doing the very thing I don’t want to happen.  Instead, to foster a Growth Mindset I should tell them the Mitigation – that thing they can positively do to protect themselves – “Watch where you are putting your feet”, “Carry your drink carefully”.

As HIMs we should try to affect the people around us positively and help them to get better by telling them the mitigation, not make them focus on the risk.

MOLESKIN:
This was my VQ.  Thanks to the PAX for following my lead and swinging those rocks.  From my post Q high, I’d recommend it to all the HIMS at the back to step forward and do it!
ANNOUNCEMENTS:
Everyone at the workout got their 100 squats in today.  Post them in the August challenge.

Hundreds

THE SCENE: IDK, quite pleasant.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
THA-THANG:
We ran the loop then out to the theater parking lot and back stopping 5 times for 20 yd ruck OH lunge, 20 merkins and 20 deep, countable squats. That’s 100 yds of lunges and 100 merkins and squats.

MARY:
COUNT-OFF & NAME-O-RAMA
5 weirdos
CIRCLE OF TRUST/BOM:
MOLESKIN:
ANNOUNCEMENTS: