F3 Knoxville

Tag: Scout

Dice roll

THE SCENE: Someone ordered extra gloom
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

1/2 mile mosey
THA-THANG:

Partner up. There were two stations, and each partner took turns on the stations. The first was a run from the baseball field to the pavilion and then 15 Merkins. Station 2 started with a dice roll to determine the movement. Exercise then performed from home plate to the outfield grass, 15 big boy sit ups were performed, then repeat the exercise on the way back

  • 1: Bear crawl down, crawl bear back
  • 2: Murder bunny down, resurrection bunny back
  • 3: Walking lunge with CMU
  • 4: Rifle carry
  • 5: Farmer carry
  • 6:inch worm (audibled to stopping at the base for this due to it taking longer)

Whichever partner finished first does burpees until their partner is done and then they switch. repeat as necessary

MARY:
Pax roulette abs
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 adult men, having an opportunity to grow and develop fellowship is hard to find. That’s part of why I love F3. The help I received during hardship hill from the Pax made me appreciate this even more
MOLESKIN:
Insert any personal comments, notes, devotion content, etc.
ANNOUNCEMENTS:
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.

Leg Destroyer

THE SCENE: could not have asked for better weather. like 70 sunny and clear skys. the gloom was very inviting.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

  • SSH – IC- 10
  • Cherry pickers- IC- 10
  • Imperial Walkers- IC- 10
  • Copper Head Squats- IC- 10
  • Copper Head Merkins- IC- 10

THA-THANG:

  • Burpee Indian Run from AO to Elementary school, pax at the fron ran with a 25lb plate overhead. We took the long way to the school towards the pool and than all the way around the school to the backside playground at bottom of the hill.
  • School Hill Ladder- 15 to 1
  • Start at Monkey Bars
    • Pull ups/ body rows
    • Mountain Jacks at base of hill ( 2ct mountain climber + 2 ct plank jack)
    • Bernie up hill between station 2 and 3
    • Iron Explosion at top of hill ( 2ct Bonnie Blair + Squat Jump)

A few brave pax took this on with a ruck or weighted vest. Men of F3 Blount County just bring it on another level!

MARY:
On the mosey back to the AO the pax stopped at each stop sign, we went back the direct route from the school.

  • 20 leg lifts
  • 20 LBC’s

Rep Sleepy hurt his foot during so Q and him started back early. Did some LBC’s and Leg Raises at the AO till the rest of the pax got back. One more set of LBC’s for time much to the dismay of the pax.

COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
I’m coming up on my one year wedding anniversary. I have been divorced at a young age so i have really leaned into my marriage and am trying to be a better husband every day. Looked into the Q Source for some wisdom on marriage. Couple of great quotes:

The Key to the meaning of life ” Enjoy life with your wife, whom you love” King Solomon

There is no 50 yrd line in your marriage, meeting your M halfway is not good enough. A HIM must drive the ball the full length of the field, regardless if your M ever breaks the huddle.

The HIM knows if he fails at his M, nothing else he does matters.
MOLESKIN:

Great to have Brown Shorts out from F3 Greenville SC
ANNOUNCEMENTS:
HH coming up, we need all PAX to help get the obstacles up and ready for both AO’s. The Arsenal will also need some support in building its new obstacle.

2.0 Workout

THE SCENE: Nice day, hot but clear sky’s.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Warm up lap around the park and to the Oval Office.
THA-THANG:
Dad’s and 2.0 lined up at the goal line.

Cones on the 50, 40, 30, 20, 10.

Dads and 2.0 moved in the following methods to the corresponding cone, starting at the 50. Once at the cone they completed 10 SSH and 10 Standing lunges (SC) . team than ran back to start

  • 50- Run
  • 40- Leap frog
  • 30-fireman carry
  • 20-wheelbarrow
  • 10-bear crawl

If team finished they could repeat or do extra credit. SSH and Lunges are replaced with burpees- number matched first number of yard line- ( 100 was 10)

  • 100- Run- (10 burpees)
  • 90- Side shuffle (9) – most teams completed this round  before time
  • 80- Run ( 8)
  • 70 – Bunny Hop ( 7)
  • 60- Run ( 6)

MARY:
Kick ball Marry- pax kicks the kick ball and the rest of the PAX runs to get it. first pax to get the ball calls out a core exercise. We let the 2.0’s be the ones to go get the ball and be the ones to kick it. Lots of BBS, LBC’s, Planks and Merkins
COUNT-OFF & NAME-O-RAMA
CIRCLE OF TRUST/BOM:
Its ok to be an individual. Don’t feel like you have to do exactly what everyone else does. Be proud of who you are as a young person.
MOLESKIN:
Insert any personal comments, notes, devotion content, etc.
ANNOUNCEMENTS:
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.

Feller Patriot

THE SCENE: Partly cloudy, 71 degrees F., 90% humidity
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH, Baby arm circles, Windmills
THA-THANG:

Mosey to the Greenway trail just past the Troll Bridge.

Circuit 11’s

(Run to the 1st light pole, do the T-Merkin, run back to the start and do the 10 Box Cutters.  Continue until reaching the 10th light pole.)

1 T-Merkin/10 Box Cutters

2 T-Merkins/9 Box Cutters

Continue sequence until:

10 T-Merkins/1 Box Cutter

Mosey back to the AO via Alcoa Road.

 

Grinder Kraken using the 11 perimeter benches.

Burpees x10

SSH x12 (4 Cnt)

WWII’s x12

Declined Dry Docks x12

Bench Jumps x12 (or 18 Step Ups)

V-Ups x12

Iron Mikes x12

Inclined Merkins x20

Bulgarian Split Squats (x10 per leg)

Dips x20

Squat Jumps X12

 

MARY:
WWII sit-ups, baby crunches
COUNT-OFF & NAME-O-RAMA
4 HIMs plus Webelo (2.0).  An honor to have Scout from Fort Campbell for a weekend beatdown.
CIRCLE OF TRUST/BOM:
Bob Feller played for the Cleveland Indians (aka Cleveland Guardians).  He bypassed the minors and first pitched in the majors at the ripe age of 17.  During his career he threw three no-hitters and 12 one-hitters. He is the only pitcher to throw a no-hitter on opening day, April 16, 1940.  After his 4th season, Bob was returning to Cleveland from a visit with his terminally ill father to sign what was to be a multi-year, high dollar contract but the day was December 7, 1941.  The next day, rather than signing with the Indians, he signed with the United States Navy and spent the next four years on the USS Alabama.  He chose country over self.

Feller resumed his baseball career with the Indians in 1946 and threw his second no-hitter.  He was a significant factor in the World Series win in 1948 and the American League pennant in 1954.  By the time he retired in 1956 he led the American League in win six times and strikeouts seven times.  He was an eight-time All-Star.

When asked by a reporter toward the end of his career what his most memorable win was, Bob quickly replied, “World War II.”  Again, country over self.

There are still a lot of athletes out there that put their job in proper perspective.  Unfortunately, there are many that don’t.  You may have witnessed both types in the Olympics during the past two weeks.  We have probably all heard the hierarchy of God, others, self.  I think we would all to well to insert “country” in the third spot and move ourselves one notch down the line.

MOLESKIN:
Prayers for Postpones upcoming knee surgery, remembering Daniel (friend of Rep Sleepy) and his children on the death of his wife and their mother.
ANNOUNCEMENTS:
Drifter speaking at Mt. Olive Baptist Church on August 14th at 9:00 am, CSAUP at the Dog Pound on August 21st, Hardship Hill coming October 4th in Kingston.

Ye Old Beatdown

THE SCENE: a little damp. A little cold. Perfect for a Ye Old.
Ye Old F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
20 SSH, 10 4ct merkings, 10 4ct squats, 20 4ct LBCs

Indian run to plato of pain. Leader carries the sword.
THA-THANG:
Take the castle. One pax runs to the top of the plato of pain with to sword and shouts huzzah three times while rest of the pax does the following on repeat. Do until each pax has taken the hill.

To demoralize the enemy… 20 4ct monkey humpers, 20 4ct pickle pounders, 20 dry docks

RUN AWAY!

same thing but do 20 squats, 20 merkins, 10 side tri rise on each side.

Indian run

11s pull-ups and grinders

5 min AMRAP 10 thrusters, 20 cmu swings, 30 curls

7s diamond merkins and box jumps

MARY:
20 4ct flutter kicks, 20 4ct superman jacks, cash out, 10 4ct calf raise, 10 more toes in, 10 more toes out. Hold squat until time.
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:
The code of chivalry is good, but looking back and wishing things were like they were is unwise (Eccelsiastes 7:10-14). Sometimes, when things are crazy, it’s tempting to simplify and vilify. But the truth is we don’t know it all because that’s not our place. It’s God’s place. So it’s our job to seize the day, good or bad, and do the right thing as best we’re able. Just let go of the rest and leave it with God.
MOLESKIN:
Insert any personal comments, notes, devotion content, etc.
ANNOUNCEMENTS:
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.