F3 Knoxville

Army-Marine Q Relief

AO: the-project
Q: Mathlete (Jacob Platfoot)
PAX: Borg (Mark McKeever), skewer, slappy (Nathan Evers), Erector (Jason Champion), Rocket (dave weston), Biohack (Andrew Ditmer), Comfort Zone (Colin Courtney), Duke (Anthony Kahn), OBrother (Luke Platfoot), Munge (Nathaniel Bond), Fire inthe Hole (Dave Duhamel), Piston (Ralton Emory), Outnumbered (Daniel Hildebrandt), Econoline (Joshua Middlebrook), Mathlete (Jacob Platfoot), Ocho (Matt Hudson)
FNGs: None
COUNT: 16
WARMUP:
Projectivators, LBACs, Grady Corn, Chatty Cherry Pickers, Moroccan night clubs, tempo squats, tempo merkins, mountatin climbers
THE THANG:
Mosey to the pool wall – 13 wall-ups
Mosey to the recruiting center, grab a brick and do 3 pull ups, whichever bar you pick, that’s your team
Head up to the theater steps. Each team has a mission to complete 12 sets of 25 reps of 10 exercises: Derkins, OHP, Curls, Tricep Ext, CMU Swings, Hvy Squats, Hvy Lunges, Hvy Hammers, Hvy Freddies, and Good Mornings. After each set, run up the steps and mark it on the score card.
Ended by time.
MARY: – No time
ANNOUNCEMENTS: Biohack is the new AOQ!!! BFF at Quanken Saturday, Dad Camp the next week, Forg3 in September.
COT:
The Q source provides us with Leadership Competencies (Vision, Articulation, Persuasion, and Exhortation) and Virtues (Candor, Commitment, Consistency, Contentment, and Courage), but ahead of these things, there is a fundamental reality – Trust. Without Trust, there can be no Team, and without a Team there is no Leader. While Trust-worthiness might be guessed at by evaluating the other leadership traits, there is only one way to truly get Trust – the Stress Test. Trust only truly develops when a man stands with you under stress and does not give way. Though I could speak on Biohack’s leadership traits, what gives me greatest confidence in his success is the Trust that I have in him, having stood with me in many gaps and proven himself reliable. So it is with no hesitation that I step aside to give him the lead of this fine and flourishing AO.

Back To School

AO: the-project
Q: Biohack (Andrew Ditmer)
PAX: Ocho (Matt Hudson), skewer, Mathlete (Jacob Platfoot), Biohack (Andrew Ditmer), Munge (Nathaniel Bond), Rocket (dave weston), Comfort Zone (Colin Courtney), OBrother (Luke Platfoot), Tom Tom (Peter Thies), Fire inthe Hole (Dave Duhamel)
FNGs: None
COUNT: 10
WARMUP:
1. Projectivator
2. Run a lap around the parking lot
a. Bernie
b. High knees
c. Butt kicks
3. Tempo squats
4. Run a lap
a. Tempo merkins
b. Seal squats
c. Cherry pickers

THE THANG:

1. Mosey to the front doors of Oak Ridge High School.
2. Travel merkins up the steps. (hold Al Gore for the six).
3. Dora time! (1 pax doing reps; the other running the bus loop)
a. 100 merkins
b. 200 big boys
c. 300 squats
4. Tennis court abs
a. 25 box cutters
b. 25 flutter kicks
c. 25 heels to heaven
d. 25 Basilisks
e. 25 Freddy Mercuries
f. 50 LBCs
5. Relay race
a. 2 or 3 teams
b. Sprint across the parking lot
c. Do 1 burpee
d. Sprint back and tag your teammate

MARY:
ANNOUNCEMENTS:
COT:

The blackness of discipline

AO: the-project
Q: Mathlete (Jacob Platfoot)
PAX: Biohack (Andrew Ditmer), Papa Lock (Chris McCarthy), Ocho (Matt Hudson), Fire inthe Hole (Dave Duhamel), Munge (Nathaniel Bond), Comfort Zone (Colin Courtney), Rocket (dave weston), Mathlete (Jacob Platfoot)
FNGs: None
COUNT: 8

WARMUP:
hairy Rockettes, windmills, cherry pickers, LBACs, Grady corn, projectivators
THE THANG:
Mosey to each spot and do 3 sets
Fountain – 20 derkins, 20 split squats
Playground – 7 pull ups, 10 Bobby Hurleys
Pool wall – 5 wall ups, 15 gas pumpers
Parallel bars – 15 BBS, 15 Inv Rows
Bell – 10 drydocks, 20 step ups
Corners – 3 8-ct body builders and sprint
K-5 hill – 7s of squats and merkins
MARY:
no time
ANNOUNCEMENTS:
Biohack will be taking the flag on August 3rd, be there.
COT:
Why does F3 love the color Black? because black is the color of discipline. Why? Because discipline takes place primarily in secret, invisible to all others. For example, the discipline to post is founded on a thousand small decisions made during the hours leading up to it, from your dinner, to your drinking, to your sleep, to your alarm clock. By the time you make it to the parking lot, 80% of the work is already done.