F3 Knoxville

Tag: Scoutmaster

Kraken on steroids

THE SCENE: Beautiful morning
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Traditional Nair warm up
THA-THANG:

Kraken style workout on greenway near fountain. 15 reps of each exercise, or moving to next station if moving exercises

  • Squats
  • Merkins
  • BBS
  • Bobby Hurleys
  • Bear Crawl
  • Mountain Climbers
  • Iron Mike
  • Step up
  • American Hammer
  • Monkey Humper
  • LBC
  • SSH
  • Burpees
  • Walking lunges

MARY:
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:
I’m grateful for F3. It’s not typical to have an opportunity to have a group like this.
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 blast from the past

THE SCENE:  the type of gloom that just touches your soul. Heavy heavy rain, thunder and as Drifter called it “real lighting” . We assessed and the pax felt good with starting under the pavilion. 
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

  • 35 4ct SSH
  • 10 cherry pickers
  • 9LBAC forward
  • 20 4ct cherry dans (I think that’s the name, standing arms out straight pinch fingers like picking cherries.)
  • 10 LBAC backwards

THA-THANG:
Todays beatdown was an homage to a Bombshelter legend Hammy. In honor of his Triple Respect birthday yesterday Q dug into the archives and put together some Hammy classics. Q also included a little         Hammy-isum before each Thang-Thang. Those that have experienced a Hammy Q know it’s not just the beatdown where your mind and body are challenged. A Hammy BOM is sometimes more impactful than the beatdown, and that’s saying a lot. Hammy had to relinquish todays Q due to an injury so Q felt it only seemed fitting to give us a Hammy Q.

Thang 1
Ol’70 partner- one pax does 10 reps while pax b holds plank, squat, leg raise switch after 10 reps.

Run 3 line suicide every even #

  • weather modification we did 3 burpees every even set

Merkins

Step ups

Box cutters

Hammy-isum-“HIMs need strong connections with other men. F3 recognizes that and strives to foster it.”

Thang 2
13 states

  • curls
  • Thrusters
  • Swings
  • Blockes
  • Up right rows
  • Military press
  • Chest press
  • Laying skull crushers
  • Shine scrapes
  • Grave diggers
  • Bent over rows
  • Lawn mowers
  • Front squats

Pax go to cone. One pax takes flag and bag and runs to the road and back .Rest of pax does same exercise while Pax a tuns down back.  Everyone rotate around to next spot and next pax in order takes the bag and runs

  • weather mod- no flag run with bag to end of grinder and back.

Hammy-isum:  “ We should appreciate the freedom we have that was started in 1776 and resulted in 1% of the colony’s citizens giving their life to attain it.”

Indian run to Crumpet- Veep was very adamant Hammy never liked Indian Runs. The backblast say different 🙂

Thang 3

Crumpet classic

5 trips up crumpet – run, Bernie, run, bear crawl, run

5 to 1 burpees at top 2-10 BBS , increase by 2 at the bottom.

Hammy-isum- “What we make of life is mostly above our shoulders. How much better would it be if we let our hearts rule! How much better would our memories be if we just let our hearts have more influence and be less selfish”

 

MARY:
Pax roulette- props to the FNG for going with the Burpees.
COUNT-OFF & NAME-O-RAMA
CIRCLE OF TRUST/BOM:
F3 is so unique and special. You can’t find an organization where men can surround themselves with men from all walks of life from 18-70. It gives us the chance to grow as men in so many ways. I’m so thankful for F3.
MOLESKIN:
Hammy you’re an inspiration to this pax and I’m honored to gridded away aside you. Q realized that Hammy would probably be asking why I would do this beatdown because it’s not like he is dead.

Leadership is influence. F3 is about growing male leadership in our community. Enough said.

Triple Respect 🤜🤛
ANNOUNCEMENTS:
Beer Mile Moses Sept 10

July 4 Iron Pax

THE SCENE: Humid, but other than that, perfect beatdown weather
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH x4

mosey loop around pavilion and to softball field.
THA-THANG:
Repeat of week 4 of Iron Pax challenge from 2021. Run through exercises below for 52:30, with 25 yard run and 3 burpees and run back  every 25 repetitions

  • 200 curls
  • 175 squats
  • 150 overhead press
  • 125 CMU swings
  • 100 merkins
  • 75 thrusters
  • 50 Iron Mike (2 count)
  • 25 blockees

MARY:
No
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:
“We are more alike than we are unalike”
MOLESKIN:
Insert any personal comments, notes, devotion content, etc.
ANNOUNCEMENTS:
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.

CMU’s of Summer

THE SCENE: Summer is Here!
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Cherry Pickers x 10 , LBAC’s 4ct x 10 Fwd/Bwd, Windmill 4ct x 10, 5 Merkins, 5 Merkins
THA-THANG:
CMU Partner Dora

Partner not performing the stationary rep alternates between;

Overhead Carry, Murder Bunny, and Bear Crawl With Block

Stationary Exercises

  • CMU Burpee Jump over – 50
  • CMU Swings -100
  • CMU Overhead Press – 150
  • CMU Curls – 200
  • CMU Big Boys – 250
  • CMU Goblet Squat – 300

MARY:
Here Comes the Sun – Beatles Burpee Edition

Let’s do one Burpee Each time the Beetles say Sun and hold a Squat between Burpees

COUNT-OFF & NAME-O-RAMA

Butterfingers, Baby Weight, FNG: Crop Dust, Hot Squat, Pinocchio, Scout Master, FNG: Slides, Smuggler, Walt
CIRCLE OF TRUST/BOM:

At dawn, when you have trouble getting out of bed, tell yourself: “I have to go to work — as a human being. What do I have to complain of, if I’m going to do what I was born for — the things I was brought into the world to do? Or is this what I was created for? To huddle under the blankets and stay warm?”

-Marcus Aurelius

ANNOUNCEMENTS:

1. Convergence at JUCO on 7/2. Let’s get some more representation from the Speedway! Sign up here: https://docs.google.com/spreadsheets/d/1MvKVUXClWHsLknEsCKYuuvkQHliEpycTdB3nMqTGFU8/edit
2. Make sure to get your preorder for shirts done. It will be open until 6/29. Purchase here: https://f3.mudgear.com/collections/active-preorders/products/f3-knoxville-speedway-pre-order-june-2022
3. Make sure you are there Thursday for @Doctor (Chris Shults)’s VQ!!
4. @Halfday (Jim Checolo) and YHC will be continuing our summer tour of AOs on Friday with a trip to Shamrock. Feel free to come along, we got more seats available!

Diamond Card Draw

THE SCENE: Hot and Oddly Foggy
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Wind Mill’s 4ct x 10, LBACs 4ct FWD and BWD x 10, Cherry Pickers x 10, Imperial Squat x 5 4ct
THA-THANG:
Hill 11’s: Peter Parker 2 Count, WW2’s

Baseball Field Card Draw (Use Card as Number as Exercise Rep)

  • Hearts (♥) Base Lunge + Squats Each Base
  • Diamonds (♦) Outfield Bernie + Star Jacks (R,C,L) Field
  • Clubs (♣) Bear Crawl Base + Bobby Hurley (Each Base)
  • Spades (♠) Outfield Side Shuffle (Change Direction at Center Field) + Burpee (R,C,L) Field

Lucky Cards – Exercise at the mound

Ace(♥) 15 Side Straddle Hops 4ct 

Ace(♦) 15 Overhead Claps 4ct

Ace(♣) 15 Imperial Squats 4ct

Ace(♠) 15 Peter Parker 2ct

MARY:
Flutter Kicks x 4ct 20, Crunch Frog 4ct x 20, LBC’s for time 30 seconds
COUNT-OFF & NAME-O-RAMA
Butterfingers, Baby Weight, Smuggler, Walt
CIRCLE OF TRUST/BOM:

I recently spent a week in Folley Beach, SC and traveled up to Charleston for a couple of days.  What really struck me about Charleston was the history of the town and the preservation of many old buildings.  This inspired me to learn a little more about Maryville.  So here’s a start on that journey.

Fort Craig, which was located on Pistol Creek, was the first settlement in the area which is now the City of Maryville.  The fort craig spring landmark is located on the greenway near the Blount county chamber of commerce. The fort was built in 1785 to protect settlers from Indian attack. The City of Maryville was established on July 11, 1795. Maryville was named in honor of Mary Grainger Blount, wife of Governor William Blount. The county was named in honor of Governor Blount. Almost a year later, on June 1, 1796, the State of Tennessee became the 16th state in the Union,

Fort Craig Spring