F3 Knoxville

Tag: Hammy

17 inches

THE SCENE: 66 degrees F, 83% humidity, cloudless skies.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH, Overhead claps, Cherry pickers, Imperial squat walkers
THA-THANG:

Mosey to Springbrook Fountain Trail Loop

At every other light pole on the trail are the exercises listed below.  Start with 5 burpees, run to second light pole and do 10 merkins.  Run back to start and do 5 burpees, run to second pole do 10 merkins, run to 4 poles do 15 WWIIs.  Run pack to start and continue the progression until all 8 exercises are performed on sequence.

5 Burpees

10 Merkins

15 WWII’s

20 Squat Jumps

25 Box Cutters

30 SSH’s

(Single Count)

35 Iron Mikes

(Single Count)

40 LBC’s

Mosey back to the AO.

Circle up and perform the following with a CMU.

Thrusters x10

Floor Press x20

Russian Swings x20

Triceps Extensions x20

Curls x20

Bent Rows x20

Lawn Mowers x10 each arm

Upright Rows x1 (times up)

MARY:
No time for Mary.  Got enough in Tha-Thang.

COUNT-OFF & NAME-O-RAMA
7 HIMs plus FNG, Hand Brakes from Elizabethtown, KY
CIRCLE OF TRUST/BOM:

In 1996, Coach John Scolinos was 78 years old and five years retired from a college coaching. He gave a presentation that began with a question. “Do you know how wide home plate is in Little League?”
After a pause, someone offered, “Seventeen inches?”, more of a question than answer.
“That’s right,” he said. “How about in Babe Ruth league? Any Babe Ruth coaches in the house?” Another long pause.
“Seventeen inches?” a guess from another reluctant coach.
“That’s right,” said Scolinos. “Now, how many high school coaches do we have in the room?” Hundreds of hands shot up, as the pattern began to appear. “How wide is home plate in high school.
“Seventeen inches,” they said.
“You’re right!” Scolinos barked. “And you college coaches, how wide is home plate in college?”
“Seventeen inches!” we said, in unison.
“Any Minor League coaches here? How wide is home plate in pro ball?”…………“Seventeen inches!”
“RIGHT! And in the Major Leagues, how wide home plate is in the Major Leagues?
“Seventeen inches!”
“SEV-EN-TEEN INCHES!” he confirmed, his voice bellowing off the walls. “And what do they do with a Big League pitcher who can’t throw the ball over a seventeen inch plate?” Pause. “They send him to Back to the minors. “What they don’t do is this: they don’t say, ‘Ah, that’s okay, Jimmy. If you can’t hit a seventeen-inch target? We’ll make it eighteen inches or nineteen inches. We’ll make it twenty inches so you have a better chance of hitting it. If you can’t hit that, let us know so we can make it wider still, say twenty-five inches.’”
And what do we do when your best player shows up late to practice? Do we hold him accountable? Or do we change the rules to fit him? Do we widen home plate?
This is the problem in our homes today. With our marriages, with the way we parent our kids. With our discipline.
We don’t teach accountability to our kids, and there is no consequence for failing to meet standards. We just widen the plate. “This is the problem in our schools today. The quality of our education is going downhill fast and teachers have been stripped of the tools they need to be successful, and to educate and discipline our young people. We are allowing others to widen home plate! Where is that getting us?”
“And this is the problem in the Church, where powerful people in positions of authority have taken advantage of young children, only to have such an atrocity swept under the rug for years. Our church leaders are widening home plate for themselves! And we allow it.”
“And the same is true with our government. Our so-called representatives make rules for us that don’t apply to themselves. They take bribes from lobbyists and foreign countries. They no longer serve us. And we allow them to widen home plate! We see our country falling into a dark abyss while we just watch.”
If we fail to hold ourselves to a higher standard, a standard of what we know to be right; if we fail to hold our spouses and our children to the same standards, if we are unwilling or unable to provide a consequence when they do not meet the standard; and if our schools & churches & our government fail to hold themselves accountable to those they serve, there is but one thing to look forward to …
…We have dark days ahead!.”
“Don’t widen the plate.”

MOLESKIN:
Insert any personal comments, notes, devotion content, etc.
ANNOUNCEMENTS:
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.

Hops in the Hills

THE SCENE: A nice warm morning. Like 73
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
20 Side Straddle Hops, 10 Imperial Squat Walkers, 10 Tempo Merkins, 5 pull-ups, 10 balance board Squats, 15 dips.
THA-THANG:

On the way to the hills, stop and look both ways at each crossing. Aka, 10 T-Merkins

Hill 1: Home-Run Hill

Start at the top at 5 reps. 4 stations working down the hill. Come back to start and increase reps by 1. Stopped for time.

  • T-merkins
  • Iron Squats
  • Pull-ups
  • Swing thrusters

Hill 2: Mount Suckmore

11s starting with 10 burpees at the bottom.

Burpees, Bernie up, crunches, Bear crawl down. Stopped for time.

Hill 3: Bonus Hill

5 BBS at the bottom, Bernie up, 5 WW2 at the top, run down. Repeat 3 times.

MARY:
Protractor, Wide Flutter Kicks in cadence, Superman swims, hold 6 inches for time
COUNT-OFF & NAME-O-RAMA
6 HIMs!
CIRCLE OF TRUST/BOM:
This week was my daughter’s first Birthday. Had me reflecting on how everything is a first for her at this age and how much that opens my eyes to see the world with fresh eyes. I encourage you guys to look at the world with those fresh eyes. Do so with your kids or take on a mentor.
MOLESKIN:
Insert any personal comments, notes, devotion content, etc.
ANNOUNCEMENTS:
Don’t forget the Dog pound CSAUP event! Sign up asap. Also think ahead to the Hardship Hill event. Will be a good time and we are getting a team together.

Blockees, Burpees, and Bears … Oh My!!

THE SCENE: 72 degrees and 94% humidity = Ugh!!

F3 WELCOME & DISCLAIMER


WARM-O-RAMA:
Grabbed our CMUs and moseyed to the Oval Office. Stopped along the way to do CMU Shoulder Shrugs x10; Upright Rows x10; Bent Over Rows x10

THA-THANG:
Pax partnered up with someone they felt was about as strong as they are. Starting at first line do 10 Blockees than bear crawl to the second line. At the second line do 10 Burpees than bear crawl back to first line. For the first time up and back both partners did bear crawl and then from then on did it Bear Brawl style where one partner pushed on the others shoulders while they crawled. Change the partner bear crawling and the partner providing resistance on each trip.

MARY:
Let the PAX choose and we did a bunch of ab exercises, can’t remember all of them.

COUNT-OFF & NAME-O-RAMA
8 HIMs literally pushed each other to be better this morning.

CIRCLE OF TRUST/BOM:
We can compare our life to a chest of drawers. We have a drawer for family, work, hobbies/activities, God, church, and other things. When we give the Sunday School answer we feel like we should order them something like God, family, hobbies/activities, and work. When we are real with ourselves it is probably more like work, family, hobbies/activities, God, and church. The problem is that those are both wrong. God deserves to be more than a drawer in our life. He should be the chest that the drawers are in. We can’t be the father and husband we are called to be unless we are in Christ. We can’t be the worker we are called to be unless we are in Christ. We can’t be the leader in our church and community we are called to be unless we are in Christ. So look inside yourself and ask, have I given God a drawer in my life or is He the chest my life is contained in?

MOLESKIN:
Insert any personal comments, notes, devotion content, etc.
ANNOUNCEMENTS:
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.

Do the Hump the Humpty Hump

THE SCENE: Muggy, swampy and almost 100 Humidity, AKA perfect Gloom conditions
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
5 min EMOM- Jack Rabbits X5 per round ( 1 Mountain Climber, 2 Plank Jacks, 3 Merkins = 1 rep)
THA-THANG:

Thang 1- 25 Min Swamp Slug

Pax started at cone located at flat area of the Humps.

  • 10- BBS
  • 10- American Hamers
  • 10 per side- Side plank with rotation of top arm
  • Once completed all core, bear crawl to top of first Hump
  • 3 Burpees
  • Broad Jump to top of next Hump
  • 6 Iron Squats
  • Bear Crawl to top of third Hump
  • 9 Apollo Ono’s
  • Run back to start around outside of the swap and repeat for time

Thang 2- 10 Min CMU EMOM

CMU Swings, Military Press and Curls- complete all reps in the 1 min

RD 1 we did 5 reps of each. PAX killed this so Q bumped it up to 8 reps of each. Last round Avocado suggested 10 reps of each. Total of 78 reps of each exercise for the full 10 min EMOM

MARY:
Pax rotulet: Hammy 17 box cutters; Mr Rodgers- 20 protractors
COUNT-OFF & NAME-O-RAMA
CIRCLE OF TRUST/BOM:
From Q Source:

Stress testing builds reliance

Reliance is the heart of Trust. For a Team to be Dynamic, the Members must implicitly and fully rely upon each other to Competently perform their part of the Team’s Mission-essential Tasks. It is not enough for a man to tell his Team Members that he can do his job, or even for the Q to do so. They have to see the man in action under stress for reliance to build.

Whether it is the character of another man or a footbridge over a gorge, we only decide to step forward in reliance if we believe it is strong enough to keep us from falling. If we don’t believe a man’s character can bear the weight, we won’t rely upon him any more than we would a rickety bridge over a rushing river

When applied to a man rather than a thing, stress testing serves a dual purpose. Like it does with the bridge, it demonstrates reliability to others. But, unlike the bridge, it also demonstrates to the man himself that the reliance of others is justified. Passing the stress test gives a man the confidence he needs to take on the responsibility of what comes afterwards. “If I got through that,” he tells himself, “then I have what it takes to get through this”. You can trust me because I am reliable–I trust myself.

MOLESKIN:
F3 has helped me realize the importance of being reliable as a leader. A true leader must be reliable to his friends, and work but most important to his family. Q has struggled in the past with this. Learning every day to be better.
ANNOUNCEMENTS:
CSUP July 24th SIGN UP

Eights

THE SCENE: Mostly cloudy, 73 degrees F., 97% humidity
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH, Baby arm circles, Cherry Pickers
THA-THANG:

Starting in the center of the basketball courts area move out to one of 8 positions on the perimeter (7 are at the benches and one is at the power pole. Do each exercise at the 8 perimeter positions the prescribed number for each round, return to center court, and then run a lap to the pavilion/restroom.  Return to the center before moving back out and perform next number of the 8 exercises.

The exercises are:

Dips, WWII Sit ups, Inclined merkins, Squats, Dry docks, Bulgarian split squats, Declined merkins, and Bench jump ups

The repetitions are:

24, 20, 14, and 10 for a total of 68.

Early finishers are to move around the perimeter and perform 5 of each exercises until Recover is called.

MARY:
Flutter kicks, V ups, box cutters, protractors, LBCs to cash out.
COUNT-OFF & NAME-O-RAMA
8 HIMs and one 2.0 (Webelo)
CIRCLE OF TRUST/BOM:
Just a simple quote from Elisabeth Elliot but great words to ponder.

There is no perfect life, no perfect job, no perfect childhood, no perfect marriage, and no perfect set of people who will always do what we expect them to do.

What we have is a perfect God who is able to lead us through this imperfect life with unfailing strength, incomparable wisdom, and infinite love.

MOLESKIN:
Insert any personal comments, notes, devotion content, etc.
ANNOUNCEMENTS:
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.