F3 Knoxville

Tag: MD Hammer

Drum Major 51

THE SCENE: A beautiful sunny evening at about 70 degrees.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

51 single count side straddle hops

10 windmills

5 merkins/1 burpee

10 baby arm circles each way

Little of this and that

10 rockettes

5 big boys/1 burpee

THA-THANG:

Mosey to hill by wall just up mini-cardiac

5/1’s

5 box jumps/step ups up top

1 big boy at bottom

Until get to 1 at top and 5 at bottom

 

Mosey to rock pile along path on park’s east side

15 curls

15 overhead press

21 rows

(2nd 51)

15 triceps

15 front lifts

21 squats

 

(rinse and repeat everything)

 

Mosey to the Bermuda Triangle

Battle buddy up

1 buddy runs to hill and back while other stays and knocks out

51 squats

51 imperial walkers

51 merkins

51 LBCs

 

Mosey to base of Everest

15 flutter kicks

5 burpees/1 big boys

5 burpees/1 merkin

Then released everyone to run the summit of Everest and then all the way to the AO. Have to do 51 hand release merkins split up as each sees fit by the time or at the AO meetup.

MARY:
15 box cutters and some post workout stretches to finish us off
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:
Discussed how leadership involves letting go and trusting those you lead to be be good leaders, people and citizens in your absence. I then read the following quotes on the subject:

No man will make a great leader who wants to do it all himself, or to get all the credit for doing it. —Andrew Carnegie

A leader is best when people barely know he exists, when his work is done, his aim fulfilled, they will say: we did it ourselves. —Lao Tzu

The best executive is the one who has sense enough to pick good men to do what he wants done, and self-restraint enough to keep from meddling with them while they do it. —Theodore Roosevelt

A good leader is a person who takes a little more than his share of the blame and a little less than his share of the credit. —John Maxwell

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

Why do we fall?

THE SCENE: Cloudy and damp, but not too bad, around 60 degrees.
F3 WELCOME & DISCLAIMER  Check
WARM-O-RAMA:

-20 Side Straddle Hops (4-ct), in cadence

– 10 Cherry Pickers (4-ct), in cadence

– 10 El Capitan Lunges, jog to end of parking lot, same thing back.

– 5 PCMBs (Prisoner Cell Merkin Burpees)

  • LBACs forward, backward

THA-THANG:

MOSEY to Pavillion:

  • AIKEN LEGS! 20 Squats, 20 Box Jumps, 20 Lunges (10 each leg), 20 Split Jacks (10 each leg forward)

 

MOSEY to Caribbean:

  • Catch Me If You Can!
    • Partner #1 Bernie Sanders, Partner #2 does 5 of the exercise then sprints to catch Partner #1. When he does, they reverse rolls.  4 loops. Exercises:
  1. 5 American Hammers (2-ct)
  2. 3 Burpees
  3. 5 Carolina Dry Docks
  4. 5 Bobby Hurleys

MOSEY to Cardiac:

  • Cardiac 25’s:
    • Run to first turn and back. At bottom and turn do 5/20, 10/15, 15/10, 20/5 of:
      • Mountain climber (2-ct)/Merkins
    • Run up the rest of the hill and finish with 30 Mountain Climbers and Merkins.

MOSEY to parking lot across from AO

  • BUCK 25’s!
    • Karaoke to left cone. 10 Pickle Pounders/10 Pickle Pointers
    • Run back to center cone, Karaoke to right cone. 10 Pickle Pounders/10 Pickle Pointers
    • Run back to center cone, Bernie Sanders backwards to the cone. 5 Pickle Pounders/5 Pickle Pointers
    • Sprint forward 100 Side Straddle Hops (single count)
    • Run back to center cone.

 

MARY:
Not this time.
COUNT-OFF & NAME-O-RAMA
Seven strong
CIRCLE OF TRUST/BOM:

Quote from the movie BATMAN…

Alfred: “Why do we fall, sir?  So that we can learn to pick ourselves up.”

Just replace one letter in that quote, and you get FAIL, not FALL.

Something I’m very poor at is dealing with failure.  I want to get it right the first time, and then every time after that. That’s one of the reasons I’m not a great handyman… I get so frustrated if I can’t figure something out immediately, that I just give up, rather than trying it one way, failing, trying it another way, and on and on until I get it right.

I’m very admiring of those who aren’t afraid to fail, who go for something, and if they succeed, great, but if they don’t… they pick themselves up again.  Mikaela Shiffrin, the American skier, was a great example of this in the Olympics.  She is one of the top skiers who ever lived, but she skied out of her first 2 or 3 events, and she didn’t earn a single medal in any of them.  But instead if quitting, she kept going out there.  She picked herself up, and continued.  And to me, she’s much more deserving of being a role model than a skater who has failed a drug test but won gold.

And so often, failure is a key component of success.  If you live in fear of failure, like I sometimes do, you miss out on a lot of opportunities.  It’s kind of like riding a roller coaster.  You put off doing it.  You’re petrified to do it.  Maybe sometimes you NEVER do it.  But then you finally get on the dang thing, and afterwards say, “Hey, that wasn’t so bad”.  And you’re not afraid of it as much the next time, and the next.  Similarly, the more times you fail, and the more times you pick yourself up… the less scary it becomes.

As the greatest basketball player of all time, Michael Jordan said, “I’ve missed more than 9,000 shots in my career. I’ve lost almost 300 games. 26 times, I’ve been trusted to take the game winning shot and missed. I’ve failed over and over and over again in my life. And that is why I succeed.”

MOLESKIN:

ANNOUNCEMENTS:
CSAUP this Saturday, be there by 6:15 am to check in

Parents These Days

THE SCENE: Gloom in the Fake Gloom.  A nasty, rainy, awesome evening.
F3 WELCOME & DISCLAIMER  Did it
WARM-O-RAMA:
SSH, motivator, cherry pickers, twisties, rockettes
THA-THANG:
Insert information about the workout.

  • Triple battle buddies in the Caribbean
    • Jump squats and big boys
    • Merkins and big boys
    • Mountain Climbers and flutter kicks
  • Feel the burn
    • Wall sit
    • Ring of Fire push up
    • Ring of Fire squats
  • Alternating 10x flutter kicks and hello dolly
  • Star gazer in the rain

COUNT-OFF & NAME-O-RAMA
11 soaking wet PAX

CIRCLE OF TRUST/BOM:
In recently reading a book called “10 Rules for Resilience” by Joe DeSena (founder of Spartan Race), he said something obvious, but in a way that punched me in the gut.  He said he was tired of hearing people say “kids these days”.  Kids are born today the same way they’ve been born forever.  He argues we should really be saying “parents these days” because we – as the parents – are the difference in how kids are growing up now compared to in the past.  In large part, kids today are how kids are today because parents today raise kids the way we raise them today.  I know it’s not that simple in every situation, but the point is we as fathers have a lot of responsibility for who our kids are, their values, etc. We have to take ownership of that and we cannot hide behind “kids these days” as an excuse.

ANNOUNCEMENTS:
CSAUP Feb 26

12 “Showed Up” at Asylum

THE SCENE: About 48 F, with no breeze
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

SSH 20 IC
Cherry Picker 10 IC
Michael Phelps
Grady Corns 33 IC
Peter Parkers 10 IC (4 ct)

THA-THANG:

Mosey Down road to large soccer parking lot below the chapel
There are 3 cones placed around the perimeter of the lot #1, #2, #3
Complete each exercise at each cone during each lap
Merkins 10, 15, 20
Squats 10, 15, 20
Merkins 20, 15, 10
Squats 20, 15, 10
Brief Rest – 20 Ct
Hello Dolly 10, 15, 20 (1ct)
BBS 10, 15, 20
Hello Dolly 20, 15, 10 (1ct)
BBS 20, 15, 10
Brief Rest 15 ct
Ring of Fire – 2 rounds of merkins 1x, 2x
Mosey up road to crosswalk near restrooms – 20 ct rest
Run up path, complete 10 2 ct American Hammers every third light
Meet back at AO
Peter parkers – 10 IC (4 ct)

MARY:

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:

As you may know, Dec 13, will be the third anniversary of my son Grady’s death, he was also an F3 Brother – Quikcrete. I thought about the grieving process, which is a process that never ends, it changes, it comes in waves, it change in intensity, but never goes away. I realized that many of the brothers have realized some sort of loss and are also going through this process. And I reflect on how much support the brothers gave me and still are, as I go through this process and as I go through other life challenges. The kind words, the support, the fact that they are there when you need them. F3 brothers “show up”. Followers of Jesus “show up”. We shouldn’t underestimate the power of the F3 brotherhood, you can make a difference. Just be there, some kind words, just listening can have a big impact. I often struggle to say the right words, usually overthinking it, but I think we don’t have to be perfect, just being present to listen and be there and provide support is enough, it can make a difference. So think about this and continue to grow our F3 brotherhood by bringing others in and also make an effort to “show up” in your community as well.

MOLESKIN:

Welcome FNG @Cheat-ah Boy (Will Smelser) !

ANNOUNCEMENTS:
Christmas Party Sat night at Judge Judy’s

Common Ground

THE SCENE: 60 degrees and perfect weather
F3 WELCOME & DISCLAIMER done
WARM-O-RAMA:
Some SSH, imperial walks, cherry pickers, and this and that
THA-THANG:
Insert information about the workout.

  • Burpees up a hill, rabbits find the 6 and start from there, mosey
  • Battle buddy bench dips and then some more bench dips, mosey
  • Picnic table step ups, rabbits find the 6 and start from there, mosey
  • Suicide runs with Big Boys at home base, rabbits find the 6 and start from there, mosey
  • Battle buddy incline and then decline merkins, mosey to the AO

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:
It seems every day there are more topics people take a stance on and feel others are either entirely on their side or entirely not.  If someone doesn’t agree with them on a topic, the person makes sweeping judgement that everything about that other person is bad or wrong.  Most conversations start with the discussing those polar opposite opinions, which sets the conversation up for failure, and generally leads nowhere.  In Adam Grant’s book “Think Again” he talks about starting conversations by identifying the things the people agree on.  It often turns out there is a lot of common ground between the two individuals, and it creates a much better jumping and opens the door for a more productive conversation.

ANNOUNCEMENTS:
Party at Judge Judy’s on the 11th