F3 Knoxville

Tag: Baby Face

Being Flexible Is More Than Doing Yoga…

THE SCENE: Warm and Cloudy
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH x15 IC, Merkins x10 IC, Tempo Squats x10 IC
THA-THANG:

PAX formed two lines and moseyed to the TN Ampitheatre and partnered up with a battle buddy.

The PAX completed 4 rounds of each of the following:

Partner A completes 25 Merkins while Partner B sprints to the top of the Ampitheatre stairs and completes 2 burpees.  Switch out until BOTH partners have completed 4 round of each.

The PAX completed 30 flutter kicks on a 4 count in cadence and formed the mosey lines back up.

The PAX went on a mosey to the steps of the backside of THE HILL on UTK campus, each man had to sprint the stairs touching every step along the way and hold plank until everyone had completed the evolution.

The PAX moseyed by Neyland Stadium, Thompson-Boling Arena, and down by The Rowing Team Boathouse for a river mosey to the steps to the bridge by Walnut Street.  The PAX partnered back up and completed 2 rounds a piece of sprinting those stairs while their battle buddy completed 25 merkins.  After both battle buddies completed the task the PAX moseyed back up those stairs and across the bridge to Walnut Street.

PAX did an all out jailbreak sprint up the Walnut Street Hill.  A 10 count was administered and the PAX moseyed back to the Start Point for the finishing touch…

MARY:
At the Ampitheatre stage the PAX did 14 4 count plank jacks IC, Hello Dolly x 15 IC, and Boat/Canoe variations until 8 AM.
COUNT-OFF & NAME-O-RAMA
8 PAX including 1 FNG (8 seconds)
CIRCLE OF TRUST/BOM:
Spoke on stepping outside our comfort zones and being able to be flexible and selfless on a dime’s notice and the importance of being flexible each day with all that life can give us.  Belding also mentioned the prayer requests for educators, students, admin, and all involved not only in FL after the school tragedy but across the nation as we all move forward.  Aye.
MOLESKIN:
Insert any personal comments, notes, devotion content, etc.
ANNOUNCEMENTS:
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.

Conquer the Kraken!

THE SCENE
44 and Clear

Welcome & Disclaimer

THE THANG
COP
SSH x25 (IC)

Form two lines and mosey to Everest.  Stop at front parking lot
– Windmill Merkins x10 (IC)
– Squats x20 each leg (IC)
– Arm Circles Forward x15 (IC)
– Arm Circles Backward x15 (IC)
– 10 Burpees

Warm-up at Everest
Start at the base of Everest.  Perform the following:
– Rd 1: 10 Count, 10 Merkins, run up Everest, 2 Froggie Squats
– Rd 2: 20 Count, 20 Merkins, run up Everest, 4 Froggie Squats
– Rd 3: 30 Count, 30 Merkins, run up Everest, 6 Froggie Squats
– Rd 4: 40 Count, 40 Merkins, run up Everest, 8 Froggie Squats

Mosey to field on Northshore side of the Asylum.  Once there, form two groups.

The Kraken
Group 1
Spread out to 8 cones.  Complete exercise at that cone and run around the cones counter-clockwise to the next cone (make the whole loop + one cone). Rinse and repeat until you complete the whole loop or until tie is up.
– Cone 1 – Dry Docks x30
– Cone 2 – Narrow Squats x30
– Cone 3 – 4ct Flutter Kicks x20
– Cone 4 – Star Jumps x30
– Cone 5 – 4ct Shoulder Taps x20
– Cone 6 – Reverse Lunges (each leg counts as 1) x30
– Cone 7 – 4ct Hello Dollys x20
– Cone 8 – Smurf Jacks x30

Group 2
Start at cones.  Complete 30 reps of the exercise then shuttle run.  Repeat, each round subtract 5 reps and add one shuttle run each time.
– Rd 1 = Superman Swims
– Rd 2 = BBS

Switch after 8 minutes.

Mosey to SP.  Stop at half-way, circle up and do the following:
– 10 Burpees, 10 BBS
– 8 Burpees, 8 BBS
– 6 Burpees, 6 BBS
– 4 Burpees, 4 BBS
– 2 Burpees, 2 BBS

MARY
4ct Flutter Kicks x25 (IC)
ATMs

 

COT
Number off and Name-O-Rama (43 PAX, 4 FNGs – Baby Face, Curves, Putt-putt, Sk8town)

BOM
One of the reoccurring themes of Western civilization is the pursuit of comfort and convenience. Down time isn’t bad, everyone needs time to recharge, recalibrate and refocus, and there is no sense in making something harder than it needs to be.  But when we seek to eliminate all discomfort and struggle we loose something…the growth that comes from overcoming adversity.  There is a reason that most champions have notoriously difficult training regimes, without challenge there is no growth.

Fredrick Douglass (1818-1895) was an African-American social reformer, abolitionist, orator, writer, and statesman. After escaping from slavery in Maryland, he became a national leader of the abolitionist movement in Massachusetts and New York.  Rather than allowing those evil circumstances to define him, he allowed them to strengthen him and gave himself to a higher cause. Read the strength in his words, “If there is no struggle, there is no progress. Those who profess to favor freedom, and yet depreciate agitation, are men who want crops without plowing up the ground. They want rain without thunder and lightning. They want the ocean without the awful roar of its many waters. This struggle may be a moral one; or it may be a physical one; or it may be both moral and physical; but it must be a struggle.”

Challenges change us.  As former Navy SEAL Eric Greitens says in his book Resilience, “The magnitude of the challenge × the intensity of your attack = your rate of growth.”  This is true not only physically, but mentally and spiritually.  HIMs are men that push against the status quo, both externally and internally.  They wake each day looking for ways to get better and make their world a better place.  They recognize it requires sacrifice, but count the cost and move forward.  HIMs are able to see past the immediate challenge to the greater purpose that guides them.

MOLESKIN
This PAX was pumped and ready this morning!  Mummblechatter was high and everyone gave 100% the whole time.  For YHC, this was a special one.  The men of F3 Knoxville have been inspiring me for a little over a year now, and show absolutely no sign of letting up.  Everyone once in a while you get to be a part of something special…F3 Knoxville is one of those times.