F3 Knoxville

Madness in March

THE SCENE: Great workout weather !
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

1. 10 Cherry pickers (3 count)

2. 10 Tempo Squats (3 count)

THA-THANG:

PAX partnered up; PAX A & B completed the corresponding workouts below and then switched (rinse and repeat) until time elapsed. Workouts were completed in order (#s 1-5) with the odd numbers being performed on the grindstone and even numbers were performed at the top of the hill by the church. If a PAX completed his workout before his partner, then he held a plank until his partnered completed their workout.

Rep numbers align with the March Madness rounds in the NCAA basketball tournament.

  1. 64 – A) LBCs B) Flutter Kicks (1 count)
  2. 32 – A) Bobby Hurleys B) Iron Mikes (1 count)
  3. 16 –  A) Thrusters B) Block swings
  4. 8  –  A) Burpees B) jump Squats
  5. 4 –  A) Blockees B) Blockees

MARY:
Only ~30 seconds remaining. Held plank for time.

COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
Servant Leadership —

A key tenet of servant leadership is that servant leaders inspire their followers to emulate the leader’s behavior by prioritizing the needs of others above their own. Ukrainian President  Zelensky is providing a master class on the skillful display of servant leadership through leading by example and refusing to leave his people behind. “I don’t need a ride, I need ammunition”. Extremely powerful.

As Christian men, the devil is constantly trying to pick battles with us mentally, physically, and emotionally. We must stand firm on the promises of God and lead our families, colleagues, etc. the right way.

MOLESKIN:
None
ANNOUNCEMENTS:
None

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.

Seabiscuit with extra sauce

THE SCENE: ‘Bout 40
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

Did some actual stretching! Get those hammies pulled out and the shoulders warmed up.
THA-THANG:
Run over to the track for a little Seabiscuit action.

4 cones were laid out along a straight, creating 3 “zones”. Every time you get to the cones – burpee broad jump from 1st cone to the 2nd, lunge from 2nd to 3rd, burpee broad jump from 3rd to 4th.

Exercises for the stops were:

  • Dry Docks x10
  • BBS x20
  • Calf Raises x30 (4ct)

MARY:
Only had about 20 seconds to get in some crunches at the end

COUNT-OFF & NAME-O-RAMA
7 got it done!
CIRCLE OF TRUST/BOM:
The only thing that’s always consistent in your life is that you always have yourself. Wake up and show up for yourself, even when there are no results to motivate you. You always have yourself and can be there for you. You have the choice every single morning and decide whether or not you want to get better, and no one can decide that for you nor can they stop you from doing it.
MOLESKIN:
Insert any personal comments, notes, devotion content, etc.
ANNOUNCEMENTS:

Sea Biscuit Madness

THE SCENE: Cool and Wet…and a little CMUy
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:
Dancing Bear 4ct 5, 15 LBC’s OYO
COUNT-OFF & NAME-O-RAMA
Butterfingers & That Guy!
CIRCLE OF TRUST/BOM:
My son has just started little league and we’ve been practicing around the house. It’s been a little rough to say the least.  The other day I noticed he was getting frustrated, and I guess I was too.  Anyway, I decided to shut up for once, and just throw the ball.  After about 10 minutes or so we just hit a groove and passed the ball back for 30 minutes or so.  I realized at that moment he didn’t need me giving advice.  He just needed me to pass the ball.

“Silence is the element in which great things fashion themselves together; that at length they may emerge, full-formed and majestic, into the daylight of Life, which they are thenceforth to rule.”

-Thomas Carlyle

Games and Thangs

THE SCENE: Spring time for the Arsenal. 50 degrees out
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

Musical Run:

PAX split into two lines across court. One of the PAX runs and high fives the first person in the opposite line. Everyone continues to run and do SSH while in line. A timer goes off every 30 seconds. When it goes off the PAX member running has to stop and do monkey hampers for 15 seconds while rest the PAX does Squats
THA-THANG:
Card Game

Rock paper scissors

Tic tac toe

Patty Cake

Partner up and farmer carry down court buy in. Play each game with partner

MARY:
PAX roulette
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 

“There are two types of people who will tell you that you cannot make a difference in this world: those who are afraid to try and those who are afraid you will succeed.”

– Ray Goforth
MOLESKIN:
I just wanted to brag about my job as a marital arts instructor. Since I was 15 I’ve been told to get a “real job.” I could’ve listened to those who were afraid to put themselves out there, or those who wanted to do better than me, but instead I used it has motivation to push myself. I love what I do, and I will always continue to do it!
ANNOUNCEMENTS:
Monday is the Anniversary of the Arsenal. Challenge for everyone is to bring an FNG or a PAX member who’s been absent