F3 Knoxville

Tag: Archie

JUCO Battleship

THE SCENE:   Mid 60s and drizzly.  Perfect for a beatdown.
F3 WELCOME & DISCLAIMER:  Administered
WARM-O-RAMA:

  • Grady corns?
  • Phelps
  • RFTS/LIH
  • Willy Mays Hays?
  • Tempo Squats
  • Tempo Merkins
  • Down/Up dog
  • Thread the needle
  • Projectivator?
  • Quick mosey

THA THANG:

8 parking lot lines.  Bear crawl 1 line, do 8 merkins mosey back.  Bear crawl 2 lines, 7 merkins, mosey back.  Repeat until 8 lines, 1 merkin.

 

Battleship.  Separate into two teams.  Each team has half the parking lot and 12 cones, grouped into a set of 2, two sets of 3, and a set of 4.  At “go” PAX run and grab a ball then run to one of six battle stations.  Perform the exercise, then throw the ball at the enemy’s ships.  Work at each battle station before you repeat one.  Continue until one team’s ships are sunk.

Exercises were;

  • 20 Merkins
  • 15 carolina dry docks
  • Lunges 10 each leg
  • 25 plank jacks
  • 25 Mountain Climbers (count one leg)
  • 7 burpees

Guantanamo

Rehabilitate your fleet (i.e., stand up your cones) and flip the cards. Play another round of Battleship, this time exercises were;

  • 5 donkey kicks
  • 15 diamond merkins
  • 25 hello dolly
  • 15 Bobby Hurlies
  • 7 burpees
  • 25 flutter kicks (count one leg)

Guantanamo again.

Play the song “Turn it up” by Oh The Larceny.  SSH to the cadence of the song.  Burpee each time they sing the phrase “Turn it up”.  28 Burpees + what felt like about a thousand SSH…

MARY:

Team Races.  One lap around the pond – first man back wins a point for his team, then leads us in an ab exercise.  Repeat a few times.

COUNT-OFF & NAME-O-RAMA

Me and 11 of the best men I know.

CIRCLE OF TRUST/BOM:

We say this in F3 – “leave no man behind – but leave no man where you found him“.  If you are striving to be a HIM, you will not be the same man next year that you were this year – because you are always growing, always be getting better.  This morning, we thought about which of the three Fs you will see growth in by the end of summer.

From Anders Ericsson’s book, “Peak: Secrets from the New Science of Expertise”. To be excellent at something, you need…

  • …feedback. You need to be another man to know your plan, to see your work, and to provide you with feedback on your performance.

For the area that you are going to see growth in, what does “feedback” look like?

  • …to get outside of your comfort zone. Anders tells us this may be the most essential aspect of purposeful practice. He puts it directly: “If you never push yourself beyond your comfort zone, you will never improve.”

For the area that you are going to see growth in, what does “outside your comfort zone” look like?

A few men shared their goals and how they are going to pursue feedback.

MOLESKIN:

Team One with the dominating win!  Well done!

ANNOUNCEMENTS:

  • May 25 – AOQ Change at Shamrock
  • May 30 – Rampart AO Launch, 7:00 AM Fort Southwest Point
  • June 4 – Speedway Launch
  • June 11 – Family Workout at The Project.  9:00 AM
  • July 2 – Convergence at JUCO

Unoffendable Juco UNO

THE SCENE: Just right
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

Tempo squat x 10
windmill x 10
Little Baby Arm Circles forward/back x 10
Tempo Merkin x 10
stretch ONO

THA-THANG:

Took some inspiration from Blindside and tried some F3 UNO. Moseyed to setup where we had a plywood board and CMU’s setup as table and chairs. Let’s play some UNO!

UNO Instructions
# Card = Exercises x multiplier
Color on Card = Exercise
Reverse = Repeat an exercise you’ve already done
Skip = Save to pass on a future card of your choice. Draw again.
Wild = any color exercise. Reps x 10
Wild Draw 4 = All 4 colors. Reps x 3

Partner up and draw a card. Choose from 2 sheets of exercises and do the reps based on the card drawn.
Partners can’t repeat a sheet more than twice.
First 2 sheets are Arms or Legs:

Arms
Diamond Merkin x 3 Green
Werkin x 3 Red
Carolina Dry Dock x 3 Yellow
Hand Release Merkins x 3 Blue

Legs
Squat x 10 Green
Iron Mike x 10 Red
Heels to Heaven x 10 Yellow
Imperial Squawkers x 10 Blue

After completing a card, mosey a short loop and draw another card. Rinse and repeat for ~ 8-10 minutes.
After ~10 minutes pick up CMU chairs and table and rifle carry a short distance to setup again.
Partners have 2 new sheets to choose from:

Abs
BBS x 10 Green
Kick Throughs x 10 Red
Freddy Mercury x 10 Yellow
Shoulder Taps x 10 Blue

Burpees
Burpee x 1 Green
Body Builders x 1 Red
Prisoner Cell Merkin Burpee x 1 Yellow
Spiderman burpee x 1 Blue

Play some more UNO. Draw cards, do exercises, mosey, repeat for ~8-10 minutes.
After time rifle carry/curl table and chairs to third location for 2 more sheets to choose from.

Heavy
Press x 5 Green
Curl x 5 Red
KettleBell Swing x 5 Yellow
Tricep Extension x 5 Blue

Calves
Toe merkin x 3 Green
Toe merkin x 5 Red
Toe merkin x 7 Yellow
Toe merkin x 9 Blue

Q watches the time and calls recover when it’s getting close. Head back to flag.

MARY:
Had enough time for 30 seconds of flutter kicks.

CIRCLE OF TRUST/BOM:

I was reading a book recently called Unoffendable by Brant Hansen. The premise of the book if that we can choose to be unoffendable. We can choose to not take offense.

Offense comes from anger or resentment we feel when there’s been a violation of our natural right to something. The classic example that comes to mind is driving. If you view yourself as having a natural right to go where you want to go, as fast as you want to go, it’s going to be tough getting anywhere. We’ve probably all experienced this ourselves in many areas of life.

Giving up our natural right denies ourself and points us toward others. It allows us to not get angry when things happen to us. It allows us to forgive others.

We can choose to be unoffendable.

We should choose to be unoffendable.

We are called to forgive, not be angry.

Good sense makes one slow to anger, and it is his glory to overlook an offense.

— Prov 19:11

 

 

Better Late Than Never Egg Hunt + Prey-Predator Game

THE SCENE: Mid 50’s and cloudy.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

  • Overhead Claps x 11.
  • Seal Claps x 10.
  • SSH x 11.
  • Plan Position (30 sec).
  • Shoulder taps x 10.
  • Merkins on your own x 10.

THA-THANG:
Mosey to the new building.

We did some laps around the new building stopping at each entrance. The exercises at each entrance were:

  • 15 Lunges.
  • 10 Burpees.
  • 10 Heels to Heaven.
  • 15 Derkins / 30 Toe Merkins.
  • 20 Box Jumps / 20 Dips.
  • 20 BBS.
  • 20 Squats.

Egg Hunt.

We divided ourselves in 2 teams, we collected as many eggs as we could and we gave the eggs that we collected to the other team as a present :)…then the teams had to run around a loop (800 feet), crack open the eggs and do the exercise prescribed by the egg :). Team number 2 did a great job finishing all of the eggs in less than 10 mins…great work gents!!!

Prey-Predator Game.

Two Stop signs. Three predators and many preys. The objective was to carry as many eggs as possible from one stop sign to the other douching for the predators. If you get caught by a predator, you do 10 burpees, you become a predator and the predator becomes a prey. It was a really fun game, but there was not much time to do many rounds :'(.

MARY:
No time.
COUNT-OFF & NAME-O-RAMA
16 Strong HIMs showed up this morning.
CIRCLE OF TRUST/BOM:

Reflected about happiness and how easily we can take things for granted. Let’s try to see love and beauty in the small things.

Proverbs 20:27

“The Spirit of man is the lamp of the LORD, searching all the innermost parts of his being”.

MOLESKIN:
ANNOUNCEMENTS:
No time.

Starving for Rain: Habitually Feed Yourself & then Others

THE SCENE: ~48F, wet but somehow not very rainy.
F3 WELCOME & DISCLAIMER – Not a pro.
WARM-O-RAMA:
10 x Overhead Clap
9 x Squats
8 x BBS
7 x LBACF & LBACR
6 x Lunges Fwd/Back
5 x Flutter kicks
4 x Merkins
3 x Squat Jumps
2 x V-ups
1 x Burpee

THA-THANG:
Mosey to the overhang. Do a core exercise (YHC forgot what was called – maybe flutter kicks?)

Mosey to the courtyard.

Decision time- PAX got to choose 11’s or 21’s. They chose 21’s back and forth across  the courtyard:
Squats – Bicycles (2-count)
Pax did well, we stopped at YHC’s 7-count for Squats (so ~210 squats for me)

Decision time– again. PAX got to choose Freshman Hill or Sophomore Hill. They chose Sophomore Hill.

Simplicity at Sophomore Hill – Bernie up the pavement, lunge all the way down, bear crawl up the grassy area. come back to the stop sign. YHC decided once was enough.

Mosey to CMU Pile for 7’s: Pull-ups (at the top) and Thrusters at the bottom. We got about 1/2-way through and ran out of time.

Mosey back to the Shovel Flag. Stop at the Stop sign to do 10 Monkey Humpers OYO. Jog back to the overhang, wagon wheel, jailbreak at the stop sign to the shovel flag.

Back 15 seconds early… nice.

MARY:
Mary didn’t know… because she wasn’t pre-sent.
COUNT-OFF & NAME-O-RAMA
4 RUSHers and 10 PAX!

CIRCLE OF TRUST/BOM:
This week Butterknife, myself, and then Lil’ Spice (VQ on Friday) are covering habits! Today was my JUCO Farewell Q, if you will. Since July 31, 2019, JUCO has been my home AO. But I’ve purchased a house that is closer to Shamrock, so I wanted to Q on my last time out and share something that’s been meaningful over the long haul for me in relation to habits.

Habits are important – one day at a time we meet the demands that come along. But whether good or bad, we’re becoming something. Below is the story of “the Starving Baker”, something I learned about years ago in a series of books called “Habitudes” when I lived in Japan. Take it in and hear the message it communicates:

Imagine if you will. You visit a bakery not far from your home. It’s new. You know you’re going to love this place because they’ve hired a new baker who has recipes for breads, pastries, donuts, cakes and cinnamon rolls that are to die for.

Word has gotten out about this bakery. Crowds start forming lines each day, waiting for the new confections to come from this baker’s marvelous kitchen. After you purchase your cinnamon roll, you sit down to watch this baker in action—and you notice something right away. The baker doesn’t seem to have enough help. Everyday, he ends up trying to serve all the customers himself. He is scurrying back and forth, busy with all the requests of the people—but oblivious to what’s happening to him. His exhaustion is quickly becoming burn out. What’s worse, as you watch him for a few weeks, you see a change. This man is getting thin. Very thin. It almost seems like he is shriveling up. What’s the deal?

Suddenly, the problem becomes obvious to you. This man never stops to eat. The irony is, he is so busy serving bread to everyone else, he never stops to eat anything he serves. With food all around him, he is starving. Hmmm. Sound familiar?

So, are you the Starving Baker? Are you neglecting yourself so that you can feed others, only to become more and more emaciated and at your wits end that it seems no one is helping you? Maybe it’s time to step back and ask “am I doing what God has called me to do or what I want to do?” He will bless what He calls you to, but remember that daily habits can feed your soul or they can starve your spirit. Choose wisely this day whom you will serve.

MOLESKIN:
Prayed for Survivor, Cosmo’s mom, Data’s marriage, and Booster’s recovery. Also both decisions were made to avoid 11’s with Burpees and Merkins, so I guess the PAX had good intuition if they wanted to avoid those exercises (mainly the Burpees)
ANNOUNCEMENTS:
See the recent posts about the Blade/Whetstone. Convergence July 2 at JUCO too!

Ash Wednesday

THE SCENE: 40 and very nice in the gloom!
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

  • Side Straddle Hops (IC) X 10
  • Cherry Pickers (IC) 4 CT X 10
  • Overhead Claps X 10 (IC)
  • Seal Claps X 10 (IC)
  • Tempo Squats (IC) 4 CT
  • Mountain Climbers (IC) X 10
  • Temp Merkins X 10
  • 30 seconds of whatever stretch you want
  • Mosey to the back of campus

THA-THANG:

4 Corners

  • 10 Squats, 10 Merkins, 10 Second Plank
  • Run to next corner & repeat X 3 laps (120 Squats, 120 Merkins, 2 minutes of planks)
  • Mosey to Junkyard

CMU Work

  • Single Arm Bentover Rows L & R X 10
  • 15 CMU Overhead Press
  • Single Arm Farmer Carry
  • Curls X 20
  • Bentover Rows X 15
  • Single Arm Farmer Carry (different hand)
  • Run, Rinse, Repeat
  • Wall Squats X 1 minute
  • 50 Calf Raises
  • Mosey to Front
  • Dips X 20
  • Calf Raises X 50
  • Dips X 15
  • Jail Break to Flag

MARY:

  • Flutterkicks X 20
  • Hello Dollies X 10

COUNT-OFF & NAME-O-RAMA   15 men

CIRCLE OF TRUST/BOM:

Today kicks off Lent.  It’s Ash Wednesday which means we’re 46 days from Easter Sunday!  As you know, this is when Jesus spent 40 days in the dessert fasting, praying and being tempted.

Of course, lots of people give up things during Lent.  On Sunday, our preacher said we could sure do that if we wanted but we might also consider adding something to our lives that bring us closer to God.

Our Life Group talked about it on Sunday night and we’re going to add praying on our knees during Lent.  It’s interesting because everyone in our group prays but few us get down on our knees.  I don’t.  I have a recliner in my bedroom and that’s where I do my daily devotionals, read the Bible and pray.

It’s never too late to stop something that might lead you away from Jesus or add things to your life that brings you closer to him.

Things I am Giving up

  • Alcohol during the week
  • Twitter
  • YouTube
  • Sudoku

Things I am Adding To My Life

  • Praying on my knees
  • Daily exercise (walk or jog)
  • 100 merkins, 100 squats, 3 minutes of planks
  • Declutter house
  • Intentional time with my daughter and wife

What will you do to grow closer to God leading up to Easter?

ANNOUNCEMENTS:

  • Possible new AO in Kingston – Do you know anyone that lives there?