F3 Knoxville

Tag: Scoutmaster

10! A Freaking 10!

THE SCENE: Upper 40’s on a December Morning
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
(1) Capri Lap Around BB Courts
(10) Side Straddle Hops
(10) Froggie Hops
Mosey to Beatdown Location on Greenway
THA-THANG:
Insert information about the workout.

  • (10) Wide Merkins
    • + (10) Side Straddle Hops
  • (10) Squat Jumps
  • (10) Groiners
  • (10) Regular Merkins
  • (10) Feet Release Squats
    • (lunges or iron mikes)
  • (10) Burpees
  • (10) Dr. Ws
  • (10) Battle Buddy Leg Tosses
  • (10) Peter Parkers
  • (10) Dimond Merkins
    • + (10) Side Straddle Hops

First time Down is Running between exercises
Burnie Back
Skip Down
Skip Back
Side Shuffle Down
Side Shuffle Back
Burnie Down
Run Back

MARY:
BBS
Flutter Kicks
Box Cutters
Plank
COUNT-OFF & NAME-O-RAMA
7 Men Pushed Hard for a Friday Morning Victory
CIRCLE OF TRUST/BOM:
HOPE. Be the Hope in your work place, at your school, in your family. Whatever the situation you or others are going through be the HOPE; bring the HOPE!

MOLESKIN:
ANNOUNCEMENTS:
Breakfast at Drifters tomorrow after the beatdown
1st Annual Ugly Christmas Sweater Walkabout next weekend! RSVP on Slack and come out for a great evening and an opportunity to take home the 1st ever Ugly Christmas Sweater Trophy!

12 days of Christmas

THE SCENE: Low 50s and clear
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Two reps at each station served as a demonstration/warm up
THA-THANG:
12 days of Christmas style workout using light posts as stations. Add a station each round, performing all previous stations before moving on

  • 1 burpee by the tree on top of Mt Crumpet
  • 2 blockees
  • 3 diamond merkins
  • 4 BBS
  • 5 jump squats
  • 6 iron mikes
  • 7 flutter kicks
  • 8 monkey humpers
  • 9 WWII sit ups
  • 10 Peter Parkers
  • 11 x factors
  • 12 body builders

MARY:
Ab burn PAX roulette
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:
Leadership is influence. Nothing more, nothing less
MOLESKIN:
Insert any personal comments, notes, devotion content, etc.
ANNOUNCEMENTS:
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.

Revenge of the EMOM

THE SCENE: A bit unseasonably warm
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

Warm up lap to pavilion and back

THA-THANG:
Partner workout, Dora style. One partner does the work, the other runs to opposite side of grindstone and back, then switch out. 1 minute EMOM timer going the whole time. 3 burpees for whole PAX when timer goes off

  • 100 Thrusters
  • 200 Iron Mikes
  • 300 Gorilla Humpers
  • 400 mountain climbers

Rinse and repeat when done

MARY:
No 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:
“If it is to be, it’s up to me”

MOLESKIN:
Insert any personal comments, notes, devotion content, etc.
ANNOUNCEMENTS:
Breakfast at Drifters 12/11. Brew ruck about 12/18

It was fun.

THE SCENE: 35 degrees, feel like 33 degrees, 93% humidity Wind out of the South South East at 3 mi/h- So late fall in E.Tenn in the gloom.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Mosey around lap for workout- left out of GS heading up hill to street, right at street, mosey to second walkway right and down and around pavilion to trial, trail back to GS. We run this loop a lot, its right around .25 mile. maybe a name is needed?

Than we got our legs and arms WU up will listing to “Get Low”
THA-THANG:
Partner beatdown:

  • Each round starts with 3 wind sprints. baseline to FT line, 3pt line, half court
  • Pax A will be working on the GS Pax B will be running the loop.
  • Pax A
  • Heading from under the basket going down court. Pax Rifle carries CMU from baseline to other baseline, stopping at 5 cones along the way. Complete 20 reps of the exercises for that cones number. .
  • 1- Swings
  • 2-Curls
  • 3-Swings
  • 4-Military press
  • 5- Plank block jump over
  • If pax A finishes before B gets back Rifle carry to other end and repeat.
  • Pax B
  • Run the lap from warm up. 4 cones placed at four spots- road by play ground, by pavilion, concrete slab, bench by GS entrance. At each cone Pax did 5 Iron Burpees- Bonny Blair + Burpee.
  • Before Pax switch they complete the 3 wind sprints.

MARY:
We went and picked up the 6 and mosey around stopping once for 20 Hatchers Butterfly’s and 20 Little Mermaids
COUNT-OFF & NAME-O-RAMA
CIRCLE OF TRUST/BOM:

I came across this quote by Charles Swindoll regarding attitude will reading The Difference Maker.

“The longer I live, the more I realize the impact of attitude on life. Attitude, to me, is more important than facts. It is more important than the past, than education, than money, than circumstances, than failures, than successes, than what other people think or say or do. It is more important than appearance, giftedness or skill. It will make or break a company…a church….a home. The remarkable thing is we have a choice every day regarding the attitude we will embrace for that day. We cannot change our past…we cannot change the fact that people will act in a certain way. We cannot change the inevitable. The only thing we can do is play on the one string we have, and that is our attitude…I am convinced that life is 10% what happens to me and 90% how I react to it. And so it is with you…we are in charge of our attitudes.”
― Charles Swindoll

I was faced yesterday with a situation where i was forced to test my ability to control my attitude,  I found out that my step son was playing Xbox while he has been grounded late at night, i got very upset when i first found out early in the morning> i have been trying to have more patience with him because i know our relationship needs positive support, however the sheer lack of respect really bothered me. Before i took him to school i had to remind myself to not let that negative situation control my attitude and how i approach the situation with him and then my day ahead.

MOLESKIN:
Good to see Veep back out.
ANNOUNCEMENTS:
Dec 18th Brew Ruck!!

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.