F3 Knoxville

Tag: Scout

Thank the Corp

THE SCENE: warm…
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

Tempo Squats x15

Wall sits 20 count

Inch worm across grinder

X20 overhead claps

THA-THANG:
Marine Corp PT Test- sorry Scout!

  • 5 pull ups
  • 15 merkins
  • 30 BBS
  • Lap from grinder to wood bridge, to troll bridge & back up

MARY:
Tuba from San Antonio joined us this morning.
COUNT-OFF & NAME-O-RAMA
CIRCLE OF TRUST/BOM: 

wanted to do the marine Pt test after discussing it at coffeeteria with Peach & Drifter. When at the Arsenal for Christmas Eve, I stayed quiet but those families who couldn’t be together for the holidays was heavy on my mind and wanted to bring that out today.

War brings out the worst and the best in people. Wars do not make men great, but they do bring out the greatness in good men.

Prayer notes:

Think about those serving and can’t be with their families during the holidays. Think about the children who don’t have families. Think about the parents who don’t have children.

ANNOUNCEMENTS:
Hammy has Q Thursday. RadioShack made it out after a 4 month hiatus of nursing a baseball injury with Espy & Taco. Tuba plans to come back.

12 Daze Too

THE SCENE: Clear skies, calm wind, 27 degrees F.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH, Windmills, Little baby arm circles
THA-THANG:

Mosey with a CMU to the trailhead by the pavilion.  At each of the upcoming light poles is a piece of paper.  Run to the first pole with the CME and do the first exercise.  Leave the CMU behind, return to start, and do 12 reps of exercise 1.  Run back to the first pole, pick up your CMU, carry it to pole #2 and do the second exercise and the first exercise.  Leave the CMU behind, return to start, and do 12 reps of exercise 2.  Continue the pattern until all 12 exercises are performed at light pole #12.  Finally return to the Grinder for a time of Mary.

12 Daze

1x Roll Over Merkin (all sides)

2x Blockies

3x OH Squat Press

4x On the Shelf (2/side)

5x CMU Swings

6x Upright Rows

7x Goblet Squats

8x Triceps Extensions

9x Curls

10x Lawn Mowers (per arm)

11x Bent Rows

12x Dips

Home Base Exercises

(12x Each)

  1. Dry Docks
  2. Iron Mike Squats
  3. Body Builders
  4. WWII Situps
  5. Shoulder Taps (4 ct)
  6. Squat Jumps
  7. SSH (4 ct)
  8. Plank Jacks (4 ct)
  9. Box Cutters
  10. Merkins
  11. Flutter Kicks (4 ct)
  12. Mountain Climbers (4 ct)

Unfortunately we ran out of time.  No one completed the 12 Daze.  Better suited for an hour long Saturday beatdown.

MARY:
No time for Mary today
COUNT-OFF & NAME-O-RAMA
8 HIMs including FNG Grouch (Danny Lupisella) plus 2.0 Webelo
CIRCLE OF TRUST/BOM:
Julie has always made comments that the best gift is to have her family around her on special occasions like her birthday.  I was able to experience how much she meant that recently as she celebrated her 70th birthday last week.

My daughter, who lives in Northern Virginia with her family, organized a birthday party with her two brothers for Julie last Thursday, two days before her birthday on Saturday, December 18th.  We met at a nice local restaurant with our children, spouses, and 7 grandkids.  There were a total of 15 of us.  It was a total surprise to Julie as she walked into the room and, in an instant, I could tell that it meant the world to her.  As Julie has always said, it was the best present she could have received.

There were many great things about the evening but perhaps one of the more noteworthy is that I never saw anyone looking at or playing with their phones.  Everyone focused on Julie and each other.  Everyone was tuned in and enjoying each others company.

Most of us will have some sort of family gathering over the coming days.  Too often, and I’m a guilty party, phones and other electronic devices distract us and keep us from really connecting.  As HIMs lets not let that happen in our own behavior and as leaders lets see if we can make a difference in others around us.

Merry Christmas!  May the Lord bless you and keep you, may His face look down on you and give you peace.

MOLESKIN:
Prayers for Drifter as he travels over Christmas.  Prayers for 3 year Hunter recently diagnosed with cancer.
ANNOUNCEMENTS:
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.

You’re the best around

THE SCENE: Chilly morning in the mid 30s
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Little Baby Arm Circles X13

Jab Cross Squat

add Front Kick

add Jump Front Kick
THA-THANG

Pt. 1

suicide set up (3pt, half court, 3pt, baseline) bear crawl there and crawl bear back.

Each stop: Hand release merkins X7, Squat Front kicks 4 count X7, Burpee jump front kicks X7

Pt. 2

Punching and kicking combo X5 in the middle. After doing the combo 5 times run to 1 of the 4 corners.

50 hop Kicks

30 decline push-ups

30 box jumps

100 plank Jack’s

Repeat on left side until you’ve it all the corners then switch to right side

MARY:
Partner Hamstring Stretch
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:
Went through the similarities between F3 and Martial Arts
MOLESKIN:
I’ve trained for 11 years in Martial arts, and for me it’s always been about life skills and the people I train with. The same is true with F3
ANNOUNCEMENTS:
Lunch Maryville Corner Market at noon

Memory Lane

THE SCENE:  26 degrees F, 97% humidity, mostly sunny
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH and Imperial Squat Walkers
THA-THANG:
For about 5 years starting in 1979, I spent my lunch “hour” (more like 1 hour, 5 minutes) at Springbrook Park (aka the Bomb Shelter).  Several guys from Alcoa Inc. did the same.  Most played basketball but myself and two others would run the perimeter roads around the Park.  Two laps plus the run from the gym to the road and back up at the end equaled about 3.6 miles.  At least that’s what the car odometer indicated.  A quick shower and lunch while driving back to the plant ended a quick workout.  I probably ran 400 laps each year but none in the past 38+ years.  Who knows, today may have been Lap 2001.

So today is something of a 40 year Average Anniversary workout.  The beatdown consisted of running one of the Springbrook laps and stopping 15 times at various corners and street intersections to do 40 reps of the following exercises.

  1. Bobby Hurleys
  2. Merkins
  3. WWIIs
  4. Tempo Squats
  5. Box Cutters
  6. Iron Mikes
  7. Plank Jacks
  8. Imperial Squat Walkers
  9. Dry Docks
  10. Lunges
  11. LBCs
  12. SSH
  13. Flutter Kicks
  14. Dips
  15. Bear Crawl (40 paces)

MARY:
LBCs, BBS, Protractors, 1 minute plank.
COUNT-OFF & NAME-O-RAMA
5 HIMs and 1 2.0 (Webelo)
CIRCLE OF TRUST/BOM:

Romans 5:3-5, NIV

3 Not only so, but we also glory in our sufferings, because we know that suffering produces perseverance; 4 perseverance, character; and character, hope. 5 And hope does not put us to shame, because God’s love has been poured out into our hearts through the Holy Spirit, who has been given to us.

I have to admit that there is not much suffering in my life – certainly not compared to that endured by the early Christians or those that don’t live in freedom like that which exists in the United States. So how are we to have perseverance produced with a lack of suffering. We can help ourselves by manufacturing some pressure and training ourselves.  Push limits – physically, mentally, and spiritually.  Make a tough climb on your bike, hike for many miles, fast for a period of days, turn devices off and embrace quiet and solitude and prayer for an uncomfortable period of time.  God designed us for perseverance. Start training and learn about ourselves.

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

A Shoulder Smoker

THE SCENE: It was the gloom, overcast around 50 a cold mist in the air and wet ground below us. could not ask for better conditions!
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Motivators from 7 – Seal Hops, SSH, Half Arm SSH, No Arm SSH, Hops ( thankfully the pax did not make Q could in multiples of 7! )

  • THA-THANG:
  • Thang 1- mosey with CMU’s to the 4 way intersection just below Mt. Crumpit.
    • Starting at the stop sign heading up Springbrook Rd, pax will run up SB Rd doing ascending Squat thrusters at each light post. Pax will stop at each preceding light post on the way back to the start.
      • LP 1– 5 Squat Thrusters, 2– 10 ST, 3– 15 ST, 4–20 ST, 5–25 ST
      • RD 1 pax run to LP 1 does prescribed ST’s and heads back to start, Rd 2 pax run to LP 2 does prescribed ST’s then runs back and stops at LP 1 and does prescribed ST then heads back to start. Repeat all the way to LP 5.
        • Q had originally called for the pax after they finish the 5th RD to run from the start to the top of SB RD and complete 10 blockies. Due to time we called an audible and stopped thang 1 after the 5th RD.
          • One thing i love about this pax is we don’t have DOWNTIME! Q and 3 pax were bring up the 6 today. When the lead pax finished RD 5 they all started on a core PAX rotulet while the 6 finished. It takes a different kind of man to see a opportunity for rest and push themselves to do more, glad i surround myself with these kind of men!
          • Thang 2- head to the Plateau of Pain for a shoulder smoker!
            • 5 cones- Start at Cone 1.
              • Murder bunny from Cone 1 to 2.
              • At Cone 2 stop and do 20 CMU curls and 20 Prone Block Jump Overs
                • Prone Block Jump Overs (maybe named Plank  CMU Jump Overs??) – In a Straight Arm plank with block at your feet jump from one side of the block to the other keeping your arms and legs straight and hands on the ground.
                  • This is a potential shin buster and wet ground makes it a challenge- modifications can be a step over or jump on to the block and off instead of completely over.
              • After complete Reps Bear Crawl CMU drag to Cone 3.
              • Complete same 2 exercises- Curls and Plank CMU Jump Overs-  same rep count 20, at cone 3
              • Reresection Bunny from cone 3 to 4 ( the slope of the PoP added a nice additional challenge to jumping back wards pulling a CMU 🤣 )
              • Complete same exercises and reps at cone 4
              • Crawl Bear with CMU drag from 4-5
              • Same Exercises and Reps at 5
              • Run with CMU to top of PoP near benches. 10 CMU swings.
              • Run one lap around the PoP. ( don’t go past the fountain or Crumpet. You can head either way from the start. )
              • Once you get back to your CMU do 10 more swings and then head to cone 5. You will do the same thing but in reverse starting with crawl bear and working back to cone 1.
  • Said it early Zero down time outside of the explanation before the thang. Ok I’m sure that’s normal across most AO’s but these pax don’t ask for a break nor do they take advantage of them when presented during the beatdown. Every one just keeps pushing, keeps moving, and does not quit till the end.

MARY:
Some LBC’s for time like 30 seconds
COUNT-OFF & NAME-O-RAMA
CIRCLE OF TRUST/BOM:

“Courage is not having the strength to go on: it is going on when you don’t have the strength”- Theodore Roosevelt

As i mentioned earlier, the PAX at the BS and the Arsenal embody this quote. The courage we are building and forging in each other every day we post is helping us have the courage needed to overcome life’s real obstacles. It makes us better men, fathers, brothers, partners, employees and leaders. When life gives us obstacles we know we can overcome it. Why? Because we have shown courage and carried that block up a huge hill when our legs are tired, our lungs are gassed, our shoulders are smoked, and our minds are shut off. Yet we just keep pushing despite everything our body is telling us. We know it will not hurt us, it will just make us better. We carry those moments and lessons into the real world and we are what the real world needs.

  • MOLESKIN:
    ANNOUNCEMENTS:
  • Coats for the Cold- If you have any unused coats you want to donate please bring them to the AO.
  • F3 Knoxville Christmas Party at Judge Judy’s. pax and significant other welcome. Judge Judy would like an early head count. Post in Slack to RSVP on.
  • Service day beatdown at the Bombshelter on Nov 13th. We will help keep our community clean and get a good beatdown lead by Drifter. Show up!
    • We will also have a special Coffieterian at Drifters house on the 13th. Family welcome!