F3 Knoxville

Tag: Postpone

02/11: Bombshelter

THE SCENE: Cozy day for February, with some lite fo drizzle
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

Jumping jacks, arm circles, and a mozey
THA-THANG:

  • Merkins
  • Squat jumps
  • Shoulder taps
  • Peter parkers
  • Burpees
  • Curls
  • Rows
  • Toe taps
  • Swings
  • Thrusters
  • Lunge jumps

MARY:
COUNT-OFF & NAME-O-RAMA
CIRCLE OF TRUST/BOM:
MOLESKIN:
10% better every day!

ANNOUNCEMENTS:

Keeping warm with battle buddies

THE SCENE: A cold, bone chilling 23
F3 WELCOME & DISCLAIMER

Not a professional, follow COVID-19 guidelines

WARM-O-RAMA:
15 SSH, 10 Imperial Squat Walkers, 10 LBAC, 8 Cherry Pickers
THA-THANG:
PAX completed a Bataan Death March over to the church to get the blood flowing. We then met up with Dora at the church for a little fun in the parking lot. 3 sets were attempted

  • Set 1: Run to far side for 2 Imperial Squat walkers, run back while completing
    • 50 Body Builders
    • 75 Iron Squats
    • 50 4ct Flutter Kicks
  • Set 2: Run to Bernie to 2nd Median for 2 Burpees, run back while completing
    • 100 Jump Squats
    • 200 Dry Docks
    • 100 Merkins
  • Set 3: Crawl Bear to first median, bear crawl back while completing
    • 200 Monkey Humpers
    • 200 Dry Docks
    • 100 Diamond Merkins

Most Pax Pairs completed <2 sets.

MARY:
We practiced spelling our our alphabet with our legs
COUNT-OFF & NAME-O-RAMA
17 total including 1 FNG (Nado): Taco, Postpone, Espy, Moses, Pinnocchio, Nair, Drifter, Genome, Hundo, Veep, Limbo, Smoky, Scoutmaster,Toad, Hellbender, Lumberjack
CIRCLE OF TRUST/BOM:
‘Every morning in Africa, a gazelle wakes up, it knows it must outrun the fastest lion or it will be killed. Every morning in Africa, a lion wakes up. It knows it must run faster than the slowest gazelle, or it will starve. It doesn’t matter whether you’re the lion or a gazelle-when the sun comes up, you’d better be running.’ 

There’s a lot of important takeaways from this quote, but two things are shared between the lion and the gazelle that are applicable to our lives. 1) They know what they have to do every day to accomplish their goals and 2) They make the decisions every day to help them reach their goal, knowing the wrong decision can result in their demise.

 

Burn Loop

THE SCENE: 30 Degrees and beautiful.
F3 WELCOME & DISCLAIMER

Warm Up:

  • SSH (x15 IC)
  • Jog to entrance – LBC (x15 IC)
  • Jog to grinder – LBAC forward/backward (x12 IC)
  • Jog to entrance – Merkins (x12 IC)
  • Jog to grinder – Tempo squats (x10 IC)

The Thang:

Starting at greenway Pax perform 5 reps of each movement. 6 total movements, Bernie up hill, run down, rinse and repeat increasing the reps of each movement x5 for every lap completed. Worked up to 20 and started back down to 15.

  • Burpees
  • Froggie Hops
  • Peter Parker
  • Wide Flutter Kicks
  • Merkins
  • CMU Swings

 Mary:

  • 10 WW2
  • 10 V-Ups
  • 10 BBS
  • 10 LBC
  • Protractor for time

COUNT-OFF & NAME-O-RAMA
19 Pax including a FNG and a 2.0!  Welcome Hundo!

CIRCLE OF TRUST/BOM:
PT Barnum once said “Comfort is the enemy of progress.”…It’s only when we step outside our comfort zone that we truly improve.

Encourage and challenge the Pax to step out of their comfort zones

  • stepping up to Q a beatdown
  • stepping into leadership wit the Arsenal AO launch
  • Sign up and commit to your first 5K or Marathon
  • Maybe you have already done the above, how about an obstacle course? Hardship Hill plug 🙂
  • What about 50 miles….100? crazy! ya, but why not?!

Maybe this resonates more from a job standpoint for you, have you become complacent in your work environment, let this be a call out to dig for more!

If your walking in fear you not walking in faith

MOLESKIN:

ANNOUNCEMENTS:
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.

Passing of the Torch

THE SCENE: Insert info about the weather, etc.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH for Pax coming in Hot! 40ish in cadence
Mosey to Football field, randomly stopping to acquire more reps of miscellaneous things for the 6 along the way.

THA-THANG:
Pax will work down and back on the football field doing the reps and exercises shown. Then, once pax have completed down and back Q calls out 10’s and 30’s for the pax to work down and back, then 20’s and 40’s.

Football Field:

  • Endzone = (5) Burpees
  • 10 = Merkins
  • 20 = WW2
  • 30 = Shoulder Taps
  • 40 = Ankle Touches
  • 50 = Line Jumps
  • 40 = Flutter Kicks
  • 30 = Monkey Humpers
  • 20 = Peter Parkers
  • 10 = Jump Squats
  • Endzone = 5 Burpees

Mary:
No Time!

COUNT-OFF & NAME-O-RAMA
18 Pax!
CIRCLE OF TRUST/BOM:
I struggled and battled with clearing my mind and coming up with the words to say ahead of time.  I went and spent some time at the football field and the AO the night before, to soak in the atmosphere and listen to God. I prayed over the field where we would work out and I prayed at the AO. Ultimately I asked God to provide me with the words that needed to be spoken and I believe He did so.

I sum it up like this:

Drifter,

  • Put the pax before yourself
  • Lead from the front, laying out the next 43 feet ahead of the pax
    • In reference to building a leadership road 43 feet ahead of the people driving on it. The metaphor extends to mentoring and being willing to share your life lessons with guys who are just behind you on their life journey.
  • Pax, you are all freed to lead. F3 promotes male leadership. This is not Drifter’s AO. It is yours, and he speaks for it.
  • Drifter, motivate and empower your pax. Lead from the front and always be ready to jump into the trenches with them.

MOLESKIN:

ANNOUNCEMENTS:
F3 Knoxville CSAUP Saturday Morning!
F3 Alcoa Rucking Beer Tour Saturday Evening!

A rather ducky day at the Bomb Shelter

THE SCENE: Really damp
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH and Burpees
THA-THANG:
Mosey to the Duck pond, two laps around the pond stopping at every third light pole for increasing reps of bodybuilders. Be sure to dodge the goose poop on the backside of the pond=). Mosey back to the AO stopping every so often for PAX roulette. Taco asked for reps to increase by 5 for each stop, we ended up with 50 reps back at the AO

MARY:

PAX roulette was all the MARY we needed
COUNT-OFF & NAME-O-RAMA
Toad, Taco, Postpone, Swerve, Drifter, Espy, Napster, Peach, KY,
CIRCLE OF TRUST/BOM:
Ignore the negative mumble-chatter that exists between your ears, remember that you are a well-loved son of God and that he equipped you with special talents. Go out and use those talents!
MOLESKIN:
ANNOUNCEMENTS:
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.