F3 Knoxville

Tag: La-Z-Boy

Dog Pound Pre-Birthday Q

THE SCENE: Beautiful Late Spring Morning
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Standard Hops and Pickers
THA-THANG:
It all started with a nice long Mosey which wouldn’t be complete without paying tribute to Jack Webb. The Bataan Death March got the PAX warm. BOMBS followed and we completed the morning with All About The Benjamin’s.

COUNT-OFF & NAME-O-RAMA
CIRCLE OF TRUST/BOM:
Leadership isn’t about being the best.
ANNOUNCEMENTS:
Wesley House workout will be 6/16.  CSAUP at the #dogpound on July 24th.

Blame it on the Rain…that never came

THE SCENE: Perfect
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

  • Take a lap around the island
  • SSH IC x 20
  • Squats (4ct) IC x 10
  • Merkins (4ct) IC x10
  • BA Circ FWD/BWD IC x 5
  • Cherry Picker IC x 5
  • Free Stretch – Whatever serves you best

THA-THANG:
Mosey to the Far Soccer Field

  • Cones are set up 10 yards N/S 30 yards E/W – Perform exercise and run the remaining length of the field to finish. The movement from cone to cone resembles a switchback or a level in Donkey Kong.
    • Round 1
      • Run N/S – Gorilla Shuffle E/W
    • Round 2
      • Bear Crawl N/S – Karaoke E/W
    • Round 3
      • Burpee Broad Jump N/S – Smurf Jack E/W (looked more like a squatting bird)
  • Unbroken – All PAX starts at the corner of the soccer field. Perform Exercise to failure and then take a lap around the field. Perform each exercise x3 before moving to the next. AMRAP 20 Minutes
    • Shoulder Taps to failure x3
    • Squat Hops x3
    • Heel Tap Mountain Climbers x3
    • Exercise cadence looks like this:
      • Shoulder taps to failure
      • Run a lap
      • Shoulder taps to failure
      • Run a lap…
      • You get it!!
  • Mosey back to the AO
    • Perform the Following exercises & reps OYO
      • 50 Squat Hops
      • 100 Walking Lunges
      • 150 SSH
      • 100 BBS
      • 50 Squat Hops

MARY:
The BBS checked this box.

COUNT-OFF & NAME-O-RAMA
A Dirty Dozen – One PAX downrange from Denver…North Carolina – Welcome Mater!
CIRCLE OF TRUST/BOM:
Picked up the Q Source for some inspiration. The last section in the QS is all about growing an effective Lizard Organization. A couple of key notes are: Effective Organizations are built through Relationships – Not Rules. A Man who is Freed to Lead only needs Purpose to drive him forward. Too many rules are like shackles. Q Source gave the example of how Jesus was the original model of a Lizard Organization. In Matthew you can read about Jesus’ 2 Commandments that he gave. (Paraphrasing) Love the Lord God with all of your Heart, your Soul & Mind. 2nd – Love your neighbor as yourself. Matt 22:34-40

Driving to Coffeeteria I realized that I missed the opportunity to talk about reflection in our organization. AKA our family unit. Are we building our family unit through relationship or through rules? Is our family purpose so big and clear that our M’s & 2.0’s are “Freed to Lead”? Or do we just have rules? The next circle would be our job or place of employment. Although we may not be able to affect change from the top down in our work organizations, we can vow to maximize relationships where we’re at. We can create and grow healthy relationships with our co-workers and team.

Hope you all have a great weekend!

MOLESKIN:
We had a solid showing of PAX this morning. Including our Unicorns Doubtfire & Tank. The PAX were completely ready to be Merkining ourselves silly, while having buckets of rain poured on us. However, it was beautiful, sunny and amazing morning to be outside with some sweaty dudes.

ANNOUNCEMENTS:
Wesley House Workout, Work day & Off the Chain CSAUP – Check slack for details.

WHAT’S IN A NAME?

THE SCENE: Humid
F3 WELCOME & DISCLAIMER✔
WARM-O-RAMA:
Cherry Pickers, Windmills, LBACF, LBACB, Tempo Merkins, LBCs, Tempo Squats
THA-THANG:
Mosey to MRSA field Sideline.

  • 17 Prisoner Squats, Recovery Run (RR) to other side and back
  • 100 High Knees, RR
  • 17 Werkins, RR
  • 120 Flutter Kicks, RR
  • 17 Star Crunches, RR
  • 130 Mountain Climbers, RR
  • 17 CDDs, RR
  • 140 SSH, RR
  • 17 Iron Mikes, RR
  • 10 BBS, RR
  • 7 Burpees, RR

Mosey to Stadium Concrete Bleachers: EMOM – 5 Box Jumps, 10 Squats, 10 Merkins (Rinse and Repeat for 10 Rounds)

Mosey to Playground: EMOM – 5 Pull-ups, 10 Dips, 10 Iron Mikes (Rinse and Repeat for 10 Rounds)

Mosey back to MRSA Field – Four Cones set up like a baseball diamond.  PAX line up in Plank while one PAX runs around the “bases” and performs exercises while PAX remain in plank. One time through the “lineup.” Lineup had to modify after a few runners to switching between Plank and Al Gore each time the runner reached a different base.

MARY:
Box Cutters, Flutter Kicks, LBCs
COUNT-OFF & NAME-O-RAMA
6 Strong
CIRCLE OF TRUST/BOM:
God has many names in the Bible but “Sky Q” and “Big Man Upstairs” aren’t in that list.  Despite popular culture, nowhere in the Bible is God described as Santa Claus or the like.  Be careful with giving God names.  When we refer to God with names like these, there is a tendency to dumb Him down and make Him easier to sin against.  Proverbs 1:7 states the beginning of wisdom is the fear of the Lord. That “fear” includes a zealous reverence for His name.
MOLESKIN:
N/A
ANNOUNCEMENTS:
Off the Chain coming up.

Happy Fun Time

THE SCENE: the weather was “Noice”
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSHs of course and other stuff including a run around the park.
THA-THANG:
End up at field 1. Partner up

game 1: shuffle passing: line up with two teammates facing each other 10’ apart. Side shuffle from the midline to the goal line and back while passing the ball back and forth. Then do bounce pass back and forth, then do crossovers passing and bouncing. You cannot hold the ball more than two seconds. If it’s dropped, you must do 5 burpees and resume where the ball hit the ground.

Game 2: circle of burpees. Two teams-one on each side of circle.  Bounce or throw the ball to someone across the circle from you and do a burpee. Hot potato fashion.

mosey to the outhouse: partner up. One dribbles the ball up the parking lot and does 5 burpees, other stays and does easy ups, incline merks, BBS, squats. Go till both partners finish all exercises

mosey back to field one.

Game 3: plank red rover. All plank around the circle on your teams side. Hit ball with your fist towards a gap in the circle on the other side. Players try to stop it from going through the circle while keeping plank/bear crawl. After hitting the ball do a merkin. If it gets past, whole team does 10 Merkins

Game 5: kick and fetch- player from each team kicks a ball for the other team to chase it. They sprint it down and mosey to other side with it. Everyone cycles through.

game 6 was goalie kicks. Teams have each player kick against a goalie. If blocked or missed, 10 burpees. If it goes in the goalies team does 5 burpees. (We missed a lot)

MARY:

barely time for some box cutters

COUNT-OFF & NAME-O-RAMA
8
CIRCLE OF TRUST/BOM:
I talked about having fun. Taking the time to enjoy life with your family and with your kids. Doing some things that you enjoy doing and making sure that you’re taking care of yourself as well.
MOLESKIN:
Is delicious when prepared with some fava beans and a nice bottle of Chianti
ANNOUNCEMENTS:
CSAUP in July

Sharpening iron

THE SCENE: 65 and cool
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
23 SSH

5 Cherry pickers
THA-THANG:
We mosey to the boat ramp and have 4 stations with three exercises

  • station 1
    • LBC
    • Iron Mikes
    • Merkins
  • station 2
    • American Hammers
    • welsh dragons
    • air taps
  • station 3
    • Freddie mercury’s
    • SSH
    • Monkey humpers
  • station 4
    • Burpees
    • mountain climbers
    • BBS
  • fellowship mosey back to the AO

MARY:
50 LBC

40 hello dollies

ring of fire to 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:
Fellowship is not just in our families or church but also here in F3. Thanks for sharpening me as I sharpen you. Head lock someone who has not been out in a while. 

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