F3 Knoxville

Tag: Scout

Santa Came Early

THE SCENE: Mid 20s, 🥶 .
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

tempo squat IC x 10

little baby arm circles forward/ reverse IC x10
THA-THANG:
Gift giving day for the PAX. 5 gifts were scattered about Sandy Springs and the Grinder each containing exercise for the HIM who opened the gift or for a member of the PAX. PAX could only give a gift once and receive a gift once.

1. Completed a game of HANGMAN. PAX performed side straddle hops while guessing. If guesses wrong, performed 5 burpees. ESPY guessed ADVENT correctly: Drifter given gift of 60 box jumps while rest of PAX held plank.

word in box: HOPE

2. PAX lined up at end of grinder and bear crawled length. First place Napster opened gift and gave Nair 20 burpees while PAX performed push ups.

word in box: PEACE

3. PAX Indian ran to Mt Crumpet. Leader in front was Taco at Crumpet who gave Hellbender 40 thrusters with CMU that happened to be lying at top while PAX performed monkey humpers.

word in box: JOY

4. Indian ran back to Grinder when someone noticed a bonus package on side of trail. Nair opened and gave everyone the gift of 50 big boys. Al gore to wait for PAX once done.

5. Returned to Grinder and circled up at far end. Jingle Bells played while everyone performed 10 repetitions of an exercise of their choice and passed it to the next person. The person exercising when music stopped got to open last gift. Postpone enjoyed 10 pull ups, 10 merkins, 10 dry docks all to himself while PAX flutter kicked.

word in box: LOVE

6. One more round of jingle bells performed but no gift given at end. Crowd favorite exercise seemed to be body builders. Honorable mentions were little baby crunch, merkins, squats, burpees, and squat jumps.

MARY:
13 minute of abdominals as I totally overestimated length of time it would take to open gifts.

hold iron cross overhead claps IC, iron cross with little baby arm circles IC, high plank to low plank, Alabama but kickers IC, Peter parkers IC, Freddie mercuries IC, shoulder taps IC, box cutters IC.

passed protractor around circle with each member of PAX calling degree and group holding for 5 seconds. (ESPY called 1 degree)

Bear crawl to crawl bear merkin IC

Cash out with LBCs
COUNT-OFF & NAME-O-RAMA
16 with no FNGs, 2 2.0s
CIRCLE OF TRUST/BOM:
It’s the season of Advent, or the ‘not yet’ season leading up to the birth of Christ. Focus on preparing our mind and hearts for coming of Christ into this world. Don’t get so distracted by the day of Christmas, stay in the moment and prepare yourself. The workout today was based on the Advent wreath: Hope, peace, joy, love.
MOLESKIN:
Singing oh Lord, keep me in the moment
Help me live with my eyes wide open
‘Cause I don’t wanna miss what you have for me
(I don’t wanna miss, I don’t wanna miss)
Singing oh Lord, show me what matters
Throw away what I’m chasing after
‘Cause I don’t wanna miss what you have for me
ANNOUNCEMENTS:

The Kraken who stole Christmas

THE SCENE: It was a cool, quiet, morning just a hair under 30 degrees
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
15 SSH

Mosey

10 Imperial Squat Walkers

Mosey

10 4ct LBC F and R.
THA-THANG:
We arrived at the AO to discover our CMUs had been taken by one of the most infamous Bomb Shelter villain: The Kraken. He had placed them under his Christmas Tree atop Mount Crumpet, so we moseyed over to take Christmas back.

The Kraken consisted of 7 Stations:

Station 1:

  • 40 single count CMU Flutter Kick
  • 20 CMU Bent Row

Station 2

  • 20 CMU Good Mornings
  • 30 CMU Curls

Station 3

  • 40 2 count Iron Mikes
  • 25 CMU Overhead Press

Station 4

  • Sprint up Mt. Crumpet
  • 20yd Sled push (45lb plate + CMUs)

Station 5

  • 20 CMU Thrusters
  • 50 Merkins

Station 6

  • 15 CMU Body Builders
  • 20 WWII

Station 7

  • 10 Elf on Shelf (each side)
  • 50 CMU LBC

MARY:
We arrived back with a two minutes left. We burned out with WWII, LBC, CMU Flutterkicks
COUNT-OFF & NAME-O-RAMA
16 Came out to rescue Christmas: Taco, Hammy, Warthunder, Double-tap, Drifter, Nair, Avocado, Pinnochio, Postpone, Scout, Scoutmaster, Espy, Smuggler, Swerve, Veep, Hellbender
CIRCLE OF TRUST/BOM:
The genealogy of Christ has been on my heart the past few weeks. Everyone’s got their fair share of embarrassing stories or forgettable moments in our families. But I think the genealogy of Christ provides a powerful story of the heart of God for his people. All throughout the old testament we see God redeeming his people to preserve a Holy lineage. Thus, the story of redemption is prevalent in the old testament and stories like Ruth remind us the gift of Christ is part of God’s omnipotent plan for redemption of all people.
MOLESKIN:
Pinnochio collected coats for Maryville Karm. Bombshelter donated a total of 36 coats! Awesome job HIMs.
ANNOUNCEMENTS:
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.

11, 11, 11

THE SCENE: 36 degree F., 93% humidity, partly cloudy skies.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH, Inch Worm Stretch, Cherry Pickers, Baby Arm Circles
THA-THANG:
Indian Run on the way to Alcoa Elementary and stop at First Baptist Church to do 20 squats, 20 SSH, and 20 dry docks.

Continue to Alcoa Elementary and perform the first set of 11’s.  WWII sit-ups and flutter kicks at the basketball court.  Traverse the court with Bear Crawls

Second set of 11’s performed at the school soccer field.  Box jumps and burpees and Bernie across the field.

Third set of 11’s performed at Mt Suckmore.  Box cutters and merkins were the exercises between runs up and down Mt Suckmore.

Mosey back to the AO with a quick stop at First Baptist Church to do squats, SSH, and dry docks.

Perform 5 reps of each of the 6 exercises in the three sets of 11’s

MARY:
ABC’s and Little Baby Crunches to cash out.
COUNT-OFF & NAME-O-RAMA
10 HIMs including Fins who joined us after an 8 mile run.
CIRCLE OF TRUST/BOM:
Today we commemorated Armistice Day (Veterans Day in the USA).  The fighting during WWI ceased with this truce signed at the 11th hour of the 11th day of the 11th month of 1918.  This brought and end to the conflict that took the lives of 9 million soldiers and well over 5 million civilians.  We performed 3 sets of 11’s in remembrance.

The conflict started as a result of the assassination of Archduke Ferdinand of Austria-Hungary in 1915 by a Serbian patriot.  Various treaties that existed in Europe combined with forms of aggression of one nation toward another led to the involvement of major players like Russia, Germany, France, Belgium, England, and the United States.  The 14+ million dead and 22 million wounded were basically the result of people believing and following the positions taken by their leaders.  Certainly patriotism was a major driving force but leaders of nations and principalities brought it to their citizens.  The leaders believed that enemies of the State must be crushed but when it comes to ordinary citizens of the state it is summed up by the line in poem The Charge of the Light Brigade, “Ours is not to reason why; ours is to do and die.”

So most of us may not have influence or impact over the conflicts between nations but the Bible gives us clear direction on how we are to treat those that we fight with, those we count as enemies.  Here are two good passages:

“You have heard that it was said, ‘Eye for eye, and tooth for tooth.’ But I tell you, Do not resist an evil person. If someone strikes you on the right cheek, turn to him the other also. And if someone wants to sue you and take your tunic, let him have your cloak as well. If someone forces you to go one mile, go with him two miles. Give to the one who asks you, and do not turn away from the one who wants to borrow from you. You have heard that it was said, ‘Love your neighbor and hate your enemy.’ But I tell you: Love your enemies and pray for those who persecute you, that you may be sons of your Father in heaven.”  (NIV, Matthew 5:38-45)
“Never pay back evil for evil to anyone. Respect what is right in the sight of all men. If possible, so far as it depends on you, be at peace with all men. Never take your own revenge, beloved, but leave room for the wrath of God, for it is written, “Vengeance is Mine, I will repay,” says the Lord. “But if your enemy is hungry, feed him, and if he is thirsty, give him a drink; for in so doing you will heap burning coals upon his head.” Do not be overcome by evil, but overcome evil with good.”  (NAS, Romans 12:17-21)

As Christians, we are sent into our world with the expectations found in Holy Scripture.

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

Haulin Cube

THE SCENE: About 25 degrees
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

  • 5 x Burpees
  • 15 x SSH IC
  • 5 x Burpees
  • 10 x Imperial Squat Walker IC

THA-THANG:
Do each of the 6 exercises, lunging in-between each station with your CMU. After completing all 6, run to the end of the troll bridge for 10 Body Builders. Rinse and Repeat.

  • 5 x Mr. Spectacular
  • 10 x Thrusters
  • 15 x CMU BBS
  • 20 x Spider Curls
  • 25 x Merkins
  • 30 x Calf Squats

MARY:

  • 20 x Hello Dolly IC
  • 20 x BBS OYO
  • 20 x CMU Flutter Kicks IC
  • 20 x BBS OYO

COUNT-OFF & NAME-O-RAMA
17 braved the cold! 1 glass cutter!
CIRCLE OF TRUST/BOM:
I wanted to thank everyone in F3 for leading as great examples of what men should be. I grew up without a father figure in the house, so becoming a father myself was something I thought I’d always go into blind and figure out along the way. Being apart of this group for a few years before fatherhood was extremely helpful to me, and I’m sure it’ll be helpful to many others in similar situations. #ISI
MOLESKIN:
Insert any personal comments, notes, devotion content, etc.
ANNOUNCEMENTS:
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.

That’s Not How Tennis Works

THE SCENE: Mid 40’s. Shorts weather.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

  • SSH
  • Windmills
  • Hillbillies
  • Arm circles
  • Negative Squats
  • Negative Merkins

THA-THANG:

11’s on Waxjob hill.

10 Squat Jump at the top

1 Burpee at the bottom

4 corner WODs on the tennis court. Complete 1 round at 1 corner and run all the way around past it to the next. Etc.

Corner 1:

  • 20 WEIGHTED GOOD MORNING
  • 20 GOBLET SQUAT
  • 30 SQUAT

Corner 2:

  • 20 LYING PULLOVERS
  • 20 CURLS
  • 30 BENT ROWS

Corner 3:

  • 20 MERKINS
  • 20 SKULL CRUSHERS
  • 30 BLOCK PRESS

Corner 4:

  • 20 WEIGHTED TUCK UPS
  • 20 TWISTING MTN CLIMBERS
  • 30 LBCs

MARY:
Back in the grinder:

Sprint -2 Burpees

Sprint – 2 Burpees

ATMs
COUNT-OFF & NAME-O-RAMA
11 dudes including FNG Scout Master.
CIRCLE OF TRUST/BOM:

I’ve missed you guys.

I’ve missed the fitness part. The copious cardio that I don’t get lifting.

Most of all I’ve missed the fellowship. The regular check-ins with my dudes.

I have a tendency to retreat in my cave and I realize it gets worse the less I’m around others.

Only 4 more weeks and I’ll be back out every Tuesday/Thursday. Not only will it be a good body break with different training but it’ll be good for my soul.

MOLESKIN:
I think a few of us got 3 rounds on the tennis court.
ANNOUNCEMENTS: