F3 Knoxville

Tag: School Zone

Leadership

THE SCENE: Gloomy with a 67F, cool breeze weather.

F3 WELCOME & DISCLAIMER

Welcome to F3, Fitness, Fellowship and Faith. F3 is a free workout program designed to improve fitness, share some camaraderie, and foster male leadership in the community. I’m Jetlag and I will be your Q today.  I am not a professional, and I do not know your fitness level or injury history.  Please push yourself, but modify the workout as necessary to avoid making any existing injuries worse.  The goal is to get better together!

WARM-O-RAMA:

  1. Motivators starting at 6
  2. Raise the roof
  3. Baby arm circles
  4. Butt kicks
  5. Leg stretches
  6. 5 burpees

THA-THANG:

Workout 1: Playground repeats x 5 rounds
1. Pull ups slow tempo 4ct x5
2. Bicep curls 4ct x5
Mosey to Pavillon

Workout 2:  Pavillon repeats x 5 rounds

Pavillon: Table Rows 4ct x5
Parking: 2 burpees

Mosey Flag

Workout 3: Stinky base repeats x 5 rounds

Flag: Merkins 4ct x5
Stinky base: diamond merkins 4ct x5

Workout 4: Indian burpees (Indian Run + Burpees)

MARY:
Suicides in the basketball court.

COUNT-OFF & NAME-O-RAMA
10 HIMs

CIRCLE OF TRUST/BOM:

“Leadership is about making others better as a result of your presence and making sure that impact lasts in your absence.” – Sheryl Sandberg

Leadership is the ability of an individual or a group of individuals to influence and guide followers or other members of an organization. Being a leader means guiding your men or team in reaching its goal utilizing everyone’s potential. And as F3 HIMs we should set the best examples of being a leader. We showcase these in our workouts, in our Qs, in serving our communities, and even as fathers/children at home.

MOLESKIN:
Prayers for Lilly as he prepares for surgery the following week.

ANNOUNCEMENTS:
CSAUP at Dog Pound will be moved to August 21.

triceps and raindrops

THE SCENE: 68 and muggy
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
right over left, and left over right

cherry pickers

stretch on your own

THA-THANG:
Mosey down to the rock pile and pick up a coupon. Mosey back up to the pavilion

two sets of thangs 120 seconds on and 10 seconds’ rest.

  • curls
  • Freddy Mercury
  • Air Taps
  • Welsh Dragons
  • OHP
  • LBC
  • Triceps extensions
  • merkins
  • Squat thrust

Stopped for time and mosey back to the AO-

MARY:

Ring of Fire until time

 

Good push this morning men, I want to show you the Tabata timer, it’s a great app! Easy to use and setup workouts so you can press play and let the lady tell you what to do.

 

Everyone take time to download it and try to lead a workout with it.

Prioritizing time with Millennium

  • THE SCENE: Perfect
    F3 WELCOME & DISCLAIMER
  • Of Course, definitely not a professional!
    WARM-O-RAMA:
  • 20 SSH
  • 10 Baby Arm Circles Forward & Reverse
  • 10 Tempo Squats
  • 10 Tempo Merkins
    THA-THANG:
    1st Pax to 100 reps allows everyone to stop and run.
  • Curls
  • Overhead Presses
  • Rows
  • Dry Docks
  • Dips
  • Step ups
  • Squats
  • Merkins
  • Line Hops
  • Bear Crawl Burpees

MARY:
No time(lol)

CIRCLE OF TRUST/BOM:
TIME is the most valuable coin in your life.  You and you alone will determine how that coin will be spent.  Be careful that you do not let other people spend it for you.
MOLESKIN:
Loved having Charlotte Brother La Bamba join us!
ANNOUNCEMENTS:
F3 Dad’s Camp

 

 

Mystery Station Number 4

THE SCENE: Air Temp: 70°. Asphalt Temp: 700°.

F3 WELCOME & DISCLAIMER

WARM-O-RAMA:

  • SSH IC | Windmills IC | Rockettes IC

THA-THANG:

Partner up. Alternate working your way through the list of exercises and running to the next station and back. After both partners have done all three exercises, advance to next station. Rinse. Repeat. Enjoy.

Station 1

  • Diamond Merkins
  • Lunges
  • Box Cutters

Station 2

  • Mountain Climbers
  • Squats
  • Flutter Kicks

Station 3

  • Shoulder Taps
  • SSH
  • BBS

Station 4

  • REDACTED

The Q got the stations out of order, audibled the wrong station while waiting on a truck on the boat ramp, and—as a result—cheated the PAX out of station 4. We will work to rectify this ASAP.

MARY:

  • Fellowship Mosey™️

COUNT-OFF & NAME-O-RAMA

Ten HIMs, including La Bamba from CLT.

CIRCLE OF TRUST/BOM:

Cheating Our Abs

THE SCENE: 70 & clear with a light dew on the ground and the warm stench of raw sewage hanging lightly in the air.

F3 WELCOME & DISCLAIMER

WARM-O-RAMA:

  • Cherry Pickers IC 
  • Baby Arm Circles IC | SSH IC

THA-THANG:

Three circuits of four corners, each done three times (Reps: 30/20/10) as time allowed:

Upper

  • Dips at Flag Circle
  • Pull-ups (half reps) at playground
  • Merkins at tennis court
  • Dry Docks at stinky corner
  • Mountain climbers to wait for six 

Lower

  • Box jumps (or step-ups) | Squats
  • Walking Lunges | Pickle pointers 
  • Crab toe touches to wait for six

Core

  • BBS | Vups 
  • Flutters | Box cutters
  • Only got one core round in until time was us

MARY:

  • Cheated our abs. Shame on us.

COUNT-OFF & NAME-O-RAMA

6 PAX

CIRCLE OF TRUST/BOM:

Just finished Is This Anything? – Seinfeld

A few things struck me from a self-leadership standpoint:

Relentless pursuit of his priorities. – At one point he talks about when he was young that comedy was all he really wanted to do and he realized that it was a tough way to make a living, but if he could just make enough to buy a jar of Skippy PB & a loaf of Wonderbread each week, he could survive and it would be worth it. – Relentless pursuit of your priorities will mean giving up other good things.

Willingness to fail & the discipline to learn from those failures. Jerry talks about the way he develops new material: the same way that all comics get new material—by going out to the clubs and trying it out. And when he’s in that mode of working on new material, if he goes out and does a thirty minute set and comes away with one bit that gets a laugh, it was all worth it. Here’s a guy who has a rare level of success because he understands and respects how rare success is. If he only fails 90% of the time, it was worth it to him. And he’s going to go home, reflect on what didn’t work, make what did work even better, and try again the next day. I think there’s a lot to be said for being willing to try something new and understanding that even if you fail, you’ll learn.

That’s the challenge for each of us this week: to be willing to make the sacrifices necessary to chase what really matters to you, to not be so scared as to be unwilling to fail, and if you do fail to treat it as a learning opportunity.