F3 Knoxville

Tag: Baby Weight

Cardio Half Pipe

THE SCENE: typical gloom. 50’s soggy and some rain to finish
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

  • SSH- Q had to recall the exercise because the energy on the first go round was blah
  • Cherry pickers
  • OH claps
  • Front claps
  • mosey through park toward valley of death- on the way we did some
  • Frankenstein
  • Bernie
  • heel kicks
  • lunges
  • arrive at valley

THA-THANG:

Totem pole

6 cones-start at 3 Rep, increase by 3 each cone

1st cone at top of Anderson Ave hill, 6th cone top of Spaghetti hill. 2 at valley between both. 3-5 located along Spaghetti hill leading towards top.
1- burpees

2-HR Merkins

3- 4 ct bear crawl- up 2 back 2- up hill

4- Peter Parker’s- up hill

5- BBS- up hill

6- 2ct  frog hop-1 up 1 back

Most pax finished round 6. Held plank at 2 for 6. Pax ran Anderson Hill together, 3 burpees to finish. Before mosey back to grindstone.
MARY:
COUNT-OFF & NAME-O-RAMA
CIRCLE OF TRUST/BOM:
I had a quarterly leadership review last week at work. It was a fine meeting but I failed at the leadership improvement aspect. I’ve currently been occupied with supporting my team that I’ve not invested the time to improving as a leader. I’m asking the pax to help hold me accountable for investing time daily into my development. Including reading and take notes on my reading. Also organizing my learning materials to take better advantage of them.
MOLESKIN:
Shout out to KY. He shared with us that he recently has been able to reduce his blood pressure medication by half and has lost a good amount of weight  ( I apologize KY I want to say 15 lbs but I’m not certain.)since he has come back to F3. Amazing work!!
ANNOUNCEMENTS:
Come support Rep Sleepy and Grouch as they help get Speedway up and going with some OTB workouts. Tue/Thur 5:30. Pick up a Q in the slack chat.

There’s No Crying In Baseball

THE SCENE: Clear, calm, mid-50s?
F3 WELCOME & DISCLAIMER

No Running today!

WARM-O-RAMA:
SSH, little baby arm circles, windmills. Mosey to ball field.
THA-THANG:
9 exercises (20 reps each) all using CMUs for the 9 positions in baseball plus some base “running”.

  1. Grave Diggers
  2. CMU Curls
  3. Jump Overs (jump over CMU)
  4. Thrusters
  5. CMU burpees
  6. CMU swings
  7. decline merkins
  8. CMU squat
  9. Big boys

Can start at any position but once you complete the infield or outfield you must murder bunny around the bases.

MARY:
Our mary was Mosey back to grindstone.

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:
I went to a conference last week where one of the speakers made a point that a good leader knows how to say “no”.  We need to say “no” at times in order to maintain high quality in the things we say “yes” to.  Another level of learning how to say “no” is actually learning the art of saying “no”.  Just saying the word “no” isn’t always the most effective way.  I encourage everyone to do more research on this but my point was to focus your time on the few things in life that really matter and devote your time to that.  Don’t me a jack of all trades and a master of none.  Steve Jobs spoke about this to NIKE CEO, Mark Parker.

“Do you have any advice?” Parker asked Jobs. “Well, just one thing,” said Jobs. “Nike makes some of the best products in the world. Products that you lust after. But you also make a lot of crap. Just get rid of the crappy stuff and focus on the good stuff.”

According to Steve Jobs, “People think focus means saying yes to the thing you’ve got to focus on. But that’s not what it means at all. It means saying no to the hundred other good ideas that there are. You have to pick carefully. I’m actually as proud of the things we haven’t done as the things I have done. Innovation is saying ‘no’ to 1,000 things.”

MOLESKIN:
Some HIMs were able to do infield twice and outfield once with 3 rounds of murder bunnies.
ANNOUNCEMENTS:
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.

Four Spokes and a wheel

THE SCENE: Above 50 damp grass and a nice fog setting in over the Oval Office
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
A gentle mosey to the Oval Office with some Frankensteins, hamstring scoop’s, butt kicks, knee hugs
THA-THANG:

Start in the middle of the football  field

4 cones on track at each “corner”

start with 5 burpees

Run to cone 1, do 7 reps of exercise

Run back to center

5 burpees

Run to cone 2 and repeat for the other cones

After you finish exercise at cone 4 run one lap , start finish at cone 4. Run back to middle , round complete.
Start with 7 reps each exercise , increase by 7 each round. repeat for time.
Cone 1- Merkins

Cone 2- Flutter kicks

Cone 3- Squats

Cone 4- BBS

MARY:
No time today
COUNT-OFF & NAME-O-RAMA
CIRCLE OF TRUST/BOM:

Demonstrating patients has been my number one goal this year. Sometimes that patients is found in providing enduring support and belief in those we love, especially as a father to our kids.

“My dad gave me the greatest gift anyone could give another person- he believed in me.”

MOLESKIN:

ANNOUNCEMENTS:
Let’s get a 2nd F lunch set for this month!

Run to the hills

THE SCENE: 50⁰ and rainy. Just enough to cool you off
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH X10

TEMPO SQUATS X10

TEMPO LUNGES X10 EACH LEG
THA-THANG:
Mosey over to the cross walk of Cedar Street

Muchos Legos X10

Run to the Mtn. View intersection

Bolt 45’s X5

Run back to the bottom of the hill

Rinse and repeat

MARY:
Mosey back to the AO
COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
A leader is one who knows the way, goes the way, and shows the way. —John Maxwell
MOLESKIN:
This is something I’ve decided I’m going to work on with the team that I lead. Also, the best thing we can do to get more PAX members out is to continue to lead by example
ANNOUNCEMENTS:
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.

The Little HIMs that Could

THE SCENE: Clear, calm, and cold (to me).
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Side-straddle hops, little baby arm circles, mosey to find a nice hill.
THA-THANG:
5 workouts at the bottom of the hill, each increase by 10 reps, with the first being 10.  Do one exerceise, then run the hill.  Then do second exercise and so on.  The group does the exercise together.  Once the first HIM completes the exercise, the whole group stops and all run up hill doing a backwards Indian run (front man peels off and runs to the back).  This didn’t really work as I envisioned so we modified the and paired up.  The rest of the workout was completed with partners.  The exercises were:

  • 10 burpees
  • 20 Bobby Hurley’s
  • 30 Mountain Climbers (4 ct)
  • 40 Iron Mikes (single ct)
  • 50 little baby crunches

MARY:
cherry pickers 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:

My son got on a kick where he wanted to read the same book every night.  He kept picking a book about leadership (which is odd for a 4 year old..) so I thought I’d share what I’ve learned by reading it every night for 2 weeks.

The little train was carrying all these wonderful things to the good little boys and girls on the other side of the mountain. She puffed along merrily. Then all of a sudden she stopped with a jerk. She simply could not go on another inch. She tried and she tried but her wheels would not turn.

Here comes a shiny new engine said the funny little clown who jumped out of the train. Let us ask him to help us. So all of the dolls and toys cried out together.

A good leader will rally those around him to work in unity.

Please shiny the engine won’t you pull our train over the mountain? Our engine has broken down and the boys and girls on the other side won’t have any toys to play with or good food to eat unless you help us.

A good leader communicates the purpose of a mission. They “why” behind the work.

The little train and all the dolls and toys were very sad. Cheer up cried the little toy clown. The freight engine is not the only one in the world. Here comes another. He looks very old and tired but a train is a little perhaps he can help us.

A good leader is an encourager and should have a constant supply of optimism.

A good leader can recognize potential in others even when they may not recognize it within themselves. Though one engine was old and another small, the clown saw potential in them.

She tugged and pulled and pulled and tugged and slowly, slowly, slowly they started off. The toy clown jumped aboard and all the dolls and the toy animals began to smile and cheer.

The clown was the last to get back on the train. A good leader put others first.

The book is named after the engine that came into the story the last few pages of the book but the clown was there the whole time and who truly led them over the mountain.

MOLESKIN:
Happy to have Moses back!!!  Indian runs aren’t the best up long hills.
ANNOUNCEMENTS:
Check Slack for info on flag hand-off at Bomb Shelter.  Check Slack for info on getting together to watch March Madness.