F3 Knoxville

Category: Arsenal

Leg day at the landing strip

THE SCENE: A little chilly. Summer can get here whenever it wants to
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Classic Nair warm up. A lap to the pavilion to the starting point for the beatdown
THA-THANG:
Three stations along the greenway, along the stretch from the pavilion to the bridge. We need a name for this area. Nasir’s runway has been suggested before, but I’m thinking the landing strip fits. Anyways, back to the back blast. At each station, do the exercise and continue on to the next. At the end, run back to the beginning and do another round. Repetitions increase each round, going from 2 to 4 to 6, etc. exercises as follows

  • Squats
  • Step ups
  • Monkey humpers

MARY:
Thigh masters x10 incase anyone didn’t get enough legs
COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
“A disciplined mind leads to happiness. An undisciplined mind leads to suffering” the Dalai Lama
MOLESKIN:
Insert any personal comments, notes, devotion content, etc.
ANNOUNCEMENTS:
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.

Grindstone craps shoot

THE SCENE: Temp 45F, light westerly breeze, mostly cloudy, grindstone dry.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA: 

Butterfingers, Smuggler, 2.0 Webelo, and Scoutmaster in attendance.

Side straddle hops x20, Cherry pickers x10
THA-THANG:
Straight into THA-THANG:

HIMs pair off on one side of the basketball courts, roll dice and do the corresponding exercises.

Roll 1 – One HIM farmer carries two CMUs and travels to far side of Grindstone and back, other HIM stays stationary and does merkins.  When traveler returns, switch and repeat.

Roll 2 – Traveler bear crawls to far side, stationary does tricep curls with CMU, switch and repeat.

Roll 3 – Traveler lunges to far side with CMU, stationary does big boy setups, switch and repeat.

Roll 4 – Traveler overhead carries CMU to far side, stationary does burpees, switch and repeat.

Roll 5 – Traveler crab walks to far side, stationary curls CMU, switch and repeat.

Roll 6 – Traveler suicides to far side, stationary does Grady corns, switch and repeat.

Optional – Take a break and both run to bridge, do WWII sit ups x20, run back to grindstone for more dice rolling.

 

MARY:
No MARY, “Recover” called at 0615 on the dot.
COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:

10 Rules of leadership from MAJ Richard (Dick) Winters:

  1. Strive to be a leader of character, competence, and courage.
  2. Lead from the front. Say, “Follow me!” and then lead the way.
  3. Stay in top physical shape—physical stamina is the root of mental toughness.
  4. Develop your team. If you know your people, are fair in setting realistic goals and expectations, and lead by example, you will develop teamwork.
  5. Delegate responsibility to your subordinates and let them do their jobs. You can’t do a good job if you don’t have a chance to use your imagination or your creativity.
  6. Anticipate problems and prepare to overcome obstacles. Don’t wait until you get to the top of the ridge and then make up your mind.
  7. Remain humble. Don’t worry about who receives the credit. Never let power or authority go to your head.
  8. Take a moment of self-reflection. Look at yourself in the mirror every night and ask yourself if you did your best.
  9. True satisfaction comes from getting the job done. The key to a successful leader is to earn respect—not because of rank or position, but because you are a leader of character.
  10. Hang tough!—Never, ever give up.
    MOLESKIN:
    Stationary exercises are easier than bear crawling and crab walking. But, Grady corns are crowd pleasers!
    ANNOUNCEMENTS:
    2nd F today – lunch with Avocado at Black Horse Pub and Brewery.

Just Another Pinochle Monday

THE SCENE: calm and low-mid 30s
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH, Tempo Squats, Mountain Climbers (IC), Moroccan Night Clubs
THA-THANG:
Indian run the long way to the track.  We used a deck of cards from one of my favorite games: pinochle.  Everyone drew a card and did corresponding reps and exercises below and then ran 100m on the track and back.

  • Hearts = Merkins
  • Diamonds = Burpees
  • Spades = Squats
  • Clubs = American Hammer (2ct)

 

  • 10s = 10 reps
  • Js = 11 reps
  • Qs = 12 reps
  • Ks = 13 reps
  • As = 20 reps

MARY:
Mosey back to grindstone.  Stretch OTO until time.
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:
Awhile back someone contacted me about becoming a travel agent so I sent her all the info to apply.  A few weeks later she let me know that she had decided not to pursue it because she felt she just didn’t have the time to dedicate to it.  I told her that seemed wise and that life without time isn’t truly living.

So often every minute of our lives are filled with something to do and if we don’t actually have something to do, we often find something meaningless to fill it with.  We’ve been programed to be uncomfortable with silence, with stillness.  I encourage you to be okay with silence and stillness.  Actually, I challenge you to build it into your day/week.  It might mean saying “no” to some things, even some things that are good (not F3 though).

MOLESKIN:
We made it threw the deck.  I was accused of stacking the deck.  To their credit, I only drew one burpee card and it was a 10.
ANNOUNCEMENTS:
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.

CMU Biscuit

THE SCENE: Cool and dry
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Side lunges Tempo 5ea side, Lunge Pulse 4 Count 5 each Side, Cherry Picker 4 count 5

7’s – Burpees at the Bottom Big Boys at the Top (From Trail taking path up to road)

THA-THANG:
Sea Biscuit – Each exercise and then 1 lap around basketball court on trail and side wall, 2 laps, 3 laps, and back to 1 lap.  Rinse and Repeat

  • 20 CMU Overhead Press
  • 20 CMU Row
  • 20 Single Count CMU Overhead Lunge
  • 20 Big Boys w/ CMU

MARY :
20 4ct Flutter Kick, 10 oyo Jack knife crunch,
COUNT-OFF & NAME-O-RAMA
Avocado, Butterfingers, Pinocchio, Hot Squat, Walt
CIRCLE OF TRUST/BOM:

“When you wake up in the morning, tell yourself: the people I deal with today will be meddling, ungrateful, arrogant, dishonest, jealous and surly. They are like this because they can’t tell good from evil. But I have seen the beauty of good, and the ugliness of evil, and have recognized that the wrongdoer has a nature related to my own – not of the same blood and birth, but the same mind, and possessing a share of the divine. And so none of them can hurt me. No one can implicate me in ugliness. Nor can I feel angry at my relative, or hate him. We were born to work together like feet, hands and eyes, like the two rows of teeth, upper and lower. To obstruct each other is unnatural. To feel anger at someone, to turn your back on him: these are unnatural.”
― Marcus Aurelius, Meditations

Rainy Wet Kraken

THE SCENE: 65⁰ and steady rain
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH X10

HIGH KNEES

BUTT KICKS

FRANKENSTEINS

Mosey around and into pavilion
THA-THANG:
Captain Morgans (Spiced Rum Squat) X20 per side
Mini Jack’s X40
Jack Squats X40
Box Jumps X40
Alt V ups X40
Spiderman Merkins X20
Bulgarian Squat X20 per side
Side Crunches X20 per side

Do exercise then run the loop

MARY:
Box cutters X20

LBCs for time
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:
Rember your why and make that your focus
MOLESKIN:
I am leaving in a week and a half to do a hike of the GSMNP boundary, and I made a post about it in the Smokies Facebook Group page. After that I recieved lots of good lucks and comments and my first reaction “now I have to finish.” However, I reminded myself that the real reason I’m doing this is to push myself and have a good experience. I had to remind myself of my why.

ANNOUNCEMENTS:
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.