F3 Knoxville

Tag: Nair

Really more SSH???

THE SCENE: Nice fog had set in, the humidity was as thick as pea soup. Q tired to get some music going, but the mumble chatter filed the air!
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

  • High Knees down and back
  • Side Shuffle up left back right
  • High Skip – down back
  • Heel Kicks- down back

THA-THANG:
Circle circle Circle-

PAX forms a circle, size of the circle increased with each round. RD 1 arms length, Rd2 3 body distance Rd 3 hells on edge of the court. PAX used cones to mark their spot.

Each pax moves a 50 lbs ruck around the entire circle using the method prescribed by the Q. Once they get back to their start spot they will deliver the ruck to the next pax using the movement prescribed.  Rest of the PAX is doing exercise prescribed till the ruck gets to them.

  • RD1- Ruck is moved by Bernie around the circle; rest of pax is doing squat jumps. Forward lunge to deliver ruck to next pax
  • RD2- Ruck is moved using side shuffle to the right; rest of pax is doing SSH’s. Side Lunge to deliver the ruck to next pax
  • Rd3- Ruck is moved doing side shuffle to the left; rest of pax did plank holds, squat holds, and SSH’s. Reverse lunge to deliver the ruck.

MARY:

5 Min EMOM- Burpess and suicides.

  • Rd 1 – 2 burpess, three line suicide ( foul line, three point line, half court)
  • Rd 2- 3 Burpee’s , three line suicide ( same as RD1)
  • Rd 3 – 3 Burpees , Three line suicide ( Same as last two)
  • Rd 4- 3 Burpees, 4 lines ( Foul line, three point, half court, opposite three point)
  • Rd 5- 3 Burpees, 4 lines

COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
Leadership starts with asking questions. The best leaders understand that we empower those we lead by asking questions and being though proving leaders not demanding leaders. I shared an exert from an article on Socratic Leadership. The goal is use questions as a powerful leadership tool. ” Questions can also be used to communicate beliefs, set cultural norms, and push the edges of peoples thinking.”
MOLESKIN:
We recently discovered that my 11 yr old step son has been looking at pornography. As parts this is never an easy conversation. I ask that we have the strength to approach this in a manner that encourages our son to come to us to ask questions not to push him to be afraid.
ANNOUNCEMENTS:
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.

Mouth breather

THE SCENE: 72 degrees, 110% humidity
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH, Cherry Pickers. Hold a low plank, last man to touch the ground gets first spot in the Indian Run.
THA-THANG:
Indian run around the AO, arrive at the best/worst hill at the Bomb shelter (Corner of Nobel and Alcoa). Complete 11’s (WW2’s and Bodybuilders) running between the aforementioned intersection and the stop sign at the top of the hill.

MARY:
CMU curls and tricep extensions for time
COUNT-OFF & NAME-O-RAMA
13 PAX and one FNG. Welcome Mouse! Good to see Cable guy back out in the gloom for a second day this week! We also enjoyed hosting Sand Wedge from F3 Augusta.
CIRCLE OF TRUST/BOM:

Shared a quote by philosopher Dave Chapelle: “Our culture has accepted two huge lies. The first is that if you disagree with someone’s lifestyle, you must fear or hate them. The second is that to love someone means that you agree with everything they believe, say or do. Both are nonsense. You don’t hace to compromise convictions to be compassionate.”

Shared this quote for two reasons: One because it resonated with me and we could all stand to be a little more compassionate. Two, I wanted PAX that have not lead b/c they may be intimidated by the COT to know that it doesn’t have to be profound and encourage them to lead.
ANNOUNCEMENTS:
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.

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.

A Hill of a Time

THE SCENE: 65ish absolutely beautiful
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH IC x 30

Tempo squat IC x 11

Tempo Merkin IC x11

LBAC IC x 20

THA-THANG:
Mosey to parking lot adjacent to tennis courts. Deck of cards set up. Draw a card and numerical card correlates to number of burpees completed at top of the hill next to school. Come back down and tempo squat waiting for the PAX. If a face card drawn, exercises as follows:

Jack: burpee broad jump to stop sign

Queen: Bernie up hill

King: Lunge to stop sign

Ace: bear crawl —> crawl bear

MARY:
Mountain climbers IC x 30

Catalina wine mixer IC x 11

Hold iron cross claps IC x 20

LBCs to close out last 30 seconds

COUNT-OFF & NAME-O-RAMA
10 HIMs including 1 FNG
CIRCLE OF TRUST/BOM:
I have been lacking self discipline over the course of the past month. I have lacked motivation in all facets of my life. I returned to church Sunday and the message really stuck with me. The message was about Ananias in the Acts of the Apostles. Ananias was told by Jesus to restore Paul’s eyesight and ultimately changed the way he lived. Ananias at first questioned whether this was the right thing to do as Paul had persecuted disciples and sought to inflict harm in those early followers of Jesus. However, Ananias was obedient and put his own questions aside and intervened on the behalf of Paul. Paul later became instrumental in spreading the faith across various regions.

Like Ananias, we sometimes don’t want to do things as we all have our own opinions and beliefs. We should strive to be more like Ananias and do those things we might not want to do and reach people when it may seem like a burden to us. Sometimes the end goal is bigger than ourselves alone and can make quite an impact on others as it did in Paul’s life and all those he reached through his ministry. Who has been an Ananias to you? Who can you be an Ananias to you within your family/ work life?

MOLESKIN:
Story of Paul and Ananias in Acts
ANNOUNCEMENTS:
Welcome Sheets (Alex Hayes)!

Hops in the Hills this Saturday