F3 Knoxville

Looking for Jenny

THE SCENE: Dry and balmy 50.  Perfect.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

SSH, Goofballs, and Windmills
THA-THANG:
Mosey to the back parking lot.  Run to cones doing the following:

  • 8 – burpees
  • 6 – lunges
  • 7 – imperial squat walkers
  • 5 – merkins
  • 30 – plank jacks
  • 9 squats, plank up at start until all accounted for.
  • Repeat

Mosey back to front of school/planters.

  • Rockette dips in sets of 8,6,7,5,3,0,9 with 4 jump squats between each set.  This seemed to be a bit confusing as some thought we were doing box jumps and weren’t sure about the rockette dip numbers per set.  More on this later.

Mosey over to the playground splash pad and did this routine 3x.

  • 8 – Descending carolina dry docks
  • 6 – Big boy situps
  • 7 – mountain climbers
  • 5 – merkins
  • 3 – burpees
  • 10 – SSH
  • 9 – squats

Mosey across Emory Rd up to car wash and did 10 merkins.

Mosey back to school planters.  Since we had confusion (VQ issue) before and some wanted to do box jumps, we did 2 sets of 20 box jumps.

Moved over to starting circle for Mary.

MARY:

all in sequence – flutter kicks 20, hello dolly 20, Thors to 5.

Finished the search for Jenny fun by listening to the inspiration for this Q, 867-5309 while holding a plank position.  Performed a plank jack anytime we heard Jenny (11) and a merkin for every 8645309 (21).
COUNT-OFF & NAME-O-RAMA
8 PAX today
CIRCLE OF TRUST/BOM:
We all fail.  It’s how we react to and overcome failure that matters.  Inspired by Gary Robbins and his missing the 60 hour cut-off time at the Barkley Marathon by 6 seconds last year.  He didn’t quit or give up after this failure.  He came back this year and while no one finished, he made it farther than anyone (3 laps).

Die to Self

THE SCENE:

Cool and comfortable.  Perfect.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

SSH, Cherry Pickers, Rockettes, baby arm circles, tempo squats and tempo merkins
THA-THANG:
karaoke and high knees and butt kickers

run up the hill and do 2 burpees after each of the below exercies

  • 25 squats
  • 25 Merkins
  • 25 flutter kicks
  • 25 lunges
  • 25 CDD
  • 25 Iron Mikes
  • 25 SSH
  • 25 American Hammers
  • 25 Mountain Climbers
  • 25 squats

mosey to playground

  • 5 Captain Thors
  • 15 box jumps

mosey to pavilion

  • 20 table rows
  • wall sits
  • x3

AO – lunge across parking lot

MARY:

COUNT-OFF & NAME-O-RAMA
12 PAX today
CIRCLE OF TRUST/BOM:
Die to Self.  It’s Holy Week.  Jesus had to die to himself for us to live.  As HIMs we need to die to ourselves to love our wives, kids, family, workers, community, etc.
MOLESKIN:
Insert any personal comments, notes, devotion content, etc.
ANNOUNCEMENTS:
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.

Spring Practice

THE SCENE: 49 degrees, cloudy, great day for some practice.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Baby arm circles (4-count) x 12 forward, x 12 back

Cherry pickers x 12

SSH (4-count) x 20

5 burpees

THA-THANG:

  • Mosey to Emerald Youth Soccer Complex
  • Kick Coverage:  PAX splint into 2 equal groups.  Line up on goal line.  1 HIM kicks or punts the ball as far as possible, the rest of the group sprints to the ball, the HIM who recovers the ball has 5 reps of appointed exercise, everyone else 10 reps.  Second group goes while 1 group completes reps on opposite side of field.  Repeat until all PAX have kicked.  Exercises: Round 1 burpees, Round 2 Wide Merkins, Round 3 Ranger Merkins, Round 4 Diamond merkins, Round 5 Catalina wine press, repeat as necessary.
  • Tennessee Drill:  Circle up in middle of field.  Groups of 4 in center battle with appointed exercise to exhaustion while 1 HIM calls out cadence, last one standing is the winner.  While central group is battling, PAX in circle perform appointed exercise.  Round 1:  Center WWII sit-ups , circle squats.  Round 2:  Center Merkins, circle forward lunge.  Round 3:  Center Hello Dollys, circle Reverse lunge.  Round 4:  Center CDD, circle Bobby Hurleys.
  • Two Minute Drill:  Cross the field with appointed exercise as a group until goal line is crossed.  1:  Broad jum burpees x 5.  2: Bear crawls 4-count x5.  3:  Crab walks 4-count x 5.  4:  Merkins x 5 (we did not make forward progress, but it was well executed.  5:  Forward lunge x 5.  6:  Cross the goal line with high steps, finishing with your best Heisman pose.
  • Mosey back to AO

MARY:

  • Out of time

COUNT-OFF & NAME-O-RAMA
19 strong with 1 FNG.  Cougar and Bullseye  were also in attendance (could not find their tags).  Welcome FNG Jarrett Delozier ( Zacchaeus)
CIRCLE OF TRUST/BOM:

  • How do you handle or respond to constructive criticism?
  • “Criticism may not be agreeable, but it is necessary.  It fulfills the same function as pain in the human body.  It call attention to an unhealthy state of things.”  Winston Churchill
  • “The trouble with most of us is that we would rather be ruined by praise than saved by criticism.”  Norman Vincent Peale
  • “The fear of the Lord is the beginning of knowledge.  Fools despise wisdom and instruction.”  Proverbs 1:7

MOLESKIN:
Pray for Sam, friend of G-6, who is fighting cancer.

Circuits of Courage

THE SCENE: Just about perfect weather – 50 degrees, no wind

F3 WELCOME & DISCLAIMER

WARM-O-RAMA:

  • SSH IC x 25
  • Cherry Pickers IC x 10
  • Tempo Squats IC x 12
  • Merkins IC (4 ct) x 15
  • 2 sets of 5 burpees OYO as we toured the circuit

THA-THANG:

We did a circuit on the grinder (1 station at each corner) with 1 station at the flag pole, and another at the pavalon. Each station has 2 exercises listed. Pretty simple – pair up with a battle buddy and do 20 reps of both exercises listed and move to the next station until time is called. Ended up making it through 3 rounds.

  • Station 1: Mountain Climbers (4 ct.) and Squat Jumps
  • Station 2 (flag pole): Dry Docks and Flutter Kicks (4 ct.)
  • Station 3 (pavalon): Bench Rows and Derkins
  • Station 4: Supermans and Hello Dollies (4 ct.)
  • Station 5: Shoulder Press and Bicep Curls (both exercises with the supplied rocks)
  • Station 6: Merkins and Lunges

Mosey to base of Little Baby Hill. One partner runs the hill and does 2 burpees at the top, while the other does squats at the bottom. Rinse & repeat – 3 times up the hill each.

MARY:

Did a little plank work, 20 American Hammers (4 ct) IC, and finished with AMRAP LBC’s for the last minute.

COUNT-OFF & NAME-O-RAMA

38 strong this morning – No FNG’s

CIRCLE OF TRUST/BOM:

When one man acts courageously, it strengthens the spines of other men. It took courage for Peaches and Food Truck to share their testimonies with us at the 3rd F event on Saturday. By doing so, they allowed our small group time to be more open and allowed us as men to be more vulnerable with each other because they had the courage to be open themselves.

When we come out each morning to the gloom, we can either choose to push through the suck and make our brothers push themselves harder and farther than they imagined, or we can choose to half ass it and settle for mediocrity. When I see a brother pushing himself to his max, something stirs inside me that makes me want to push myself harder as well. Don’t be the guy who waits for someone else to step up before stepping up yourself. We’re called as HIMs to be the guy that strengthens the spines of other men through our actions.

Touch the paths

THE SCENE: 40ish and clear
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
We stretched OYO
THA-THANG:
We ran around and touched every path inside the park.  4 miles in just a hair under 40 mins.

MARY:
We skipped this it’s a RwPS Q
COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:

MOLESKIN:
We learned that Shooter is studying to attend medical school, and is applying to schools throughout the nation.  We all agreed that Junk is not a normal surgeon because he is a) friendly, and b) seems to really care about people.  We also all agreed that Frosty is a lazy slacker who a week ago told us he would lead the PAX at this Q and instead got scared and snuggled in his fartsack.
ANNOUNCEMENTS:
Tank’s Hardship Hill OCR in May.