F3 Knoxville

Tag: Commission

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

JUCO Lumberjacks

THE SCENE: 60 degrees and a little sticky…
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Side straddle hop in cadence 20
10 tempo merkins
Arm rotations thumbs up in cadence
Reverse thumbs down in cadence
Cherry Pickers
Tempo squats
THA-THANG:
Mosey to the Greenway stopping for 20 dips along the way.

  • Stop at cone on Greeway (starting point) and do
    15x merkins
    20x Flutter kicks SC
  • Dora:
    Partner up. Saws tree limbs while your partner runs to the starting point and does
    15x merkins
    20x Flutter kicks SC
    each time a branch falls, blow the horn and everyone does 5x burpees
  • Mosey back top the flag.

MARY:
No 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:
Being kind takes effort!

“In view of all of this, make every effort to respond to God‘s promises. Supplement your faith with a generous provision of moral excellence, and moral excellence of knowledge, and knowledge with self control and self control with patient endurance, and patient endurance with godliness, and godliness with brotherly affection, and brotherly affection with love for everyone.”
2 Peter 1:5-7
MOLESKIN:
Insert any personal comments, notes, devotion content, etc.
ANNOUNCEMENTS:
Shamrock: Mermaid’s passing the flag to Betty on 5/25.

Family workout:remember God’s promises

THE SCENE: nice and sunny
F3 WELCOME & DISCLAIMER
WARM-O-RAMA: 

  • 10 baby arm circles
  • 10  side saddle hops
  • 10 mountain climber
  • 10 superman

THA-THANG:

  • Relay race
  • Tug a war
  • Floor is lava had to use the monkey bars to cross the lava
  • Climb an slide
  • Bear soccer: while bear crawling had to move a yoga ball up a hill. The other team attempted to keep it down
  • Hot potato : 2 minute timer, pass a 12 pound Kettle ball around the circle as many times possible

MARY:
COUNT-OFF & NAME-O-RAMA
Some of them: Chicken Lady, Go Kart, Kitten, Nerf, Buttercup, Sunflower, Race Ace, Skywalker, Optimus, Cheetah Speed, golden eagle,  (plus FNGs: 5) Juggernaut, Peregrine falcon, and Golden Eagle, Nutcracker, wolf, Dinger.

CIRCLE OF TRUST/BOM:
God will always keep his promises. A way he shows that is by creating a rainbow.. yesterday with the heavy rainstorm  several us saw a single,  double,  and even a triple rainbow
MOLESKIN:
ANNOUNCEMENTS:

Shamrock – Ring of Fire Roller Coaster

THE SCENE: 68F
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
10 – 4 ct SSH, 10 Merkins, 10 Tie Fighters, 15-4 count flutter kicks.

THA-THANG:

To celebrate our 2 year anniversary we did Jumping Spiders at every shamrock on the road. This was a terrible idea, but according to the internet Plymetric pushups are really good for burning goo and building muscle. I think we had 34 shamrock stops, so 68 of these.

After recovering with a short walk the crew did not kill me, so we moved on to get a tour of the ring of fire roller coaster.

#1 pick your poison and make you way around the round brick enclosure with dips, incline merkins, decline wall crawl or box jumps.

Bunny Hop to #2

#2 Basketball Merkins – 10 alternating, roll ball to opposite hand and do an offset merkin, then roll it back.

Bear crawl to #3 “What’s up Doc” (TM by Baby Boomer)

#3 Grab a CMU, toss it up to the landing, hoist your sack of meat up, grab the CMU, run down the steps, and repeat for 3 times total.

Run to the covered walkway.

#4 Grab a CMU – 25 curls + 25

Run to #5

#5 Small weights / rocks (pink weights for Jenner) – 50 behind the back tricep flutters

Run to #6

#6 CMU drag from curb to curb, then back to curb.

Start over at the ring of fire.

11 men somehow managed to wrangle up all 18 CMUs to return to the pile.

MARY:
10 buns of steel each side, 20 – 4 count flutter kicks, 15-4 count LBCs
COUNT-OFF & NAME-O-RAMA
11- Jitters, Curveball, Voo Doo, Mandolin, Honeydew, Long Noodle, Dumpster Dive, Jenner, Baby Boomer, Commission, Anchorman
CIRCLE OF TRUST/BOM:
2 years at Shamrock has been a huge blessing to me. I look forward to showing up in the gloom everyday. We have a strong band of brothers and I hope we continue to reach out to friends, family and strangers to invite them in to this group.

Psalms 133:1 Behold, how good and how pleasant it is for brethren to dwell together in unity!

MOLESKIN:
Baby Boomer’s friend Brad who is recovering from a heart attack. Pom pom to stay safe during his competition. Jenner for health and MCAT prep stress.
ANNOUNCEMENTS:
Flag handoff on May 25th!

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.