F3 Knoxville

Tag: Scoutmaster

Not the Typical Merry Go ‘Round

THE SCENE: upper 60’s
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH, inch worm, high kick toe touch, high knee, butt kicks, mosey around the pavilion
THA-THANG:
PAX started at the pavilion and completed 1 rep of each exercise:

  • CMU DL, CMU Clean/Jerk, CMU OH Squat (complex, all movements make 1 rep)
  • Burpee Box Jump (bench)
  • CMU Flutter kick and press
  • Body Builder
  • CMU Lunge and Twist
  • CMU Thruster
  • CMU Big Boy

Run a lap around the pavilion and increase reps by 1 each lap

MARY:
Flutter kicks x10, CMU American Hammers x10, CMU Flutter kick/ press x10, LBC for time.
COUNT-OFF & NAME-O-RAMA
7 HIMs
CIRCLE OF TRUST/BOM:
John 15:13 “There is no greater love than to lay down one’s life for one’s friend.” We’ve all heard the verse and understand the sacrifice. It is the ultimate act of love and service for our fellow human. But Jesus calls us to love everyone, we are all brothers, friends, neighbors. I need to have that kind of love for people I don’t like or am indifferent to, the same as I have for those I love.

ANNOUNCEMENTS:
2.0 workout tomorrow (24 July 21) 8:30am @ Arsenal

Meeting Bernie at the Oval Office

THE SCENE: 65 with 98% humidity
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH IC x 51

Tempo squat IC x10

Monkey Humper IC x 10 4ct
THA-THANG:
Mosey to Oval Office. 4 cones as follows around track:

Burpee

Bobby Hurley (in honor of Bucks title)

Iron Mike 2ct

Monkey Humpers 4ct

Run track regular on odd numbered laps. With even loop, everyone bernies around. Stop at each cone and perform designated exercise. Exercises started with 5 reps per loop and increased by 5 for every lap completed. Complete as many loops as you can.

Mosey back to Grindstone.

MARY:
High plank waiting for 6.

Mountain climbers IC x 20

Catalina wine mixer IC x10

Peter Parkers IC x 10

Cataline wine mixer IC x 10

LBCs to close last 30 seconds

COUNT-OFF & NAME-O-RAMA
7 HIMs
CIRCLE OF TRUST/BOM:
You never know what someone else is going through. God had put a friend on my heart months ago to reach out to. I never did. He stopped by my work yesterday just to say hi. We talked a little and after sending him a text later in the day I found out he was going through a really hard time. He has had some difficulties with his health as well and is in a really tough spot.

You never know what someone else is going through. If you have a gut feeling to check on your friends, then check on them. Ask them how they’re doing. Everyone is fighting their own battles even though there may be a smile on the exterior. Be kind always. Love your neighbor.

MOLESKIN:
“Everyone you meet is fighting a battle you know nothing about. Be kind.”

– Robin Williams

ANNOUNCEMENTS:
2.0 workout this coming weekend

Really more SSH???

THE SCENE: Nice fog had set in, the humidity was as thick as pea soup. Q tired to get some music going, but the mumble chatter filed the air!
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

  • High Knees down and back
  • Side Shuffle up left back right
  • High Skip – down back
  • Heel Kicks- down back

THA-THANG:
Circle circle Circle-

PAX forms a circle, size of the circle increased with each round. RD 1 arms length, Rd2 3 body distance Rd 3 hells on edge of the court. PAX used cones to mark their spot.

Each pax moves a 50 lbs ruck around the entire circle using the method prescribed by the Q. Once they get back to their start spot they will deliver the ruck to the next pax using the movement prescribed.  Rest of the PAX is doing exercise prescribed till the ruck gets to them.

  • RD1- Ruck is moved by Bernie around the circle; rest of pax is doing squat jumps. Forward lunge to deliver ruck to next pax
  • RD2- Ruck is moved using side shuffle to the right; rest of pax is doing SSH’s. Side Lunge to deliver the ruck to next pax
  • Rd3- Ruck is moved doing side shuffle to the left; rest of pax did plank holds, squat holds, and SSH’s. Reverse lunge to deliver the ruck.

MARY:

5 Min EMOM- Burpess and suicides.

  • Rd 1 – 2 burpess, three line suicide ( foul line, three point line, half court)
  • Rd 2- 3 Burpee’s , three line suicide ( same as RD1)
  • Rd 3 – 3 Burpees , Three line suicide ( Same as last two)
  • Rd 4- 3 Burpees, 4 lines ( Foul line, three point, half court, opposite three point)
  • Rd 5- 3 Burpees, 4 lines

COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
Leadership starts with asking questions. The best leaders understand that we empower those we lead by asking questions and being though proving leaders not demanding leaders. I shared an exert from an article on Socratic Leadership. The goal is use questions as a powerful leadership tool. ” Questions can also be used to communicate beliefs, set cultural norms, and push the edges of peoples thinking.”
MOLESKIN:
We recently discovered that my 11 yr old step son has been looking at pornography. As parts this is never an easy conversation. I ask that we have the strength to approach this in a manner that encourages our son to come to us to ask questions not to push him to be afraid.
ANNOUNCEMENTS:
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.

Exact Moment In Time

THE SCENE:  70 degrees F, 93% humidity, partly cloudy skies.

F3 WELCOME & DISCLAIMER

WARM-O-RAMA:
SSH, Overhead hand claps, Imperial squat walkers, cherry pickers

Skip, Bernie, Karioki x2 across AO
THA-THANG:
Circuit 11’s Progressive Light Poles (Always return to start.  Like a Route 66 except the run from starting point gets progressively longer.)

1 T-Merkin/10 Box Cutters

2 T-Merkins/9 Box Cutters

Continue sequence until:

10 T-Merkins/1 Box Cutters

Dora on the basketball courts area using the seven perimeter benches.

Burpees x12

SSH x12 (4 Cnt)

WWII’s x12

Declined Dry Docks x12

Bench Jumps x12 (or 24 Step Ups)

V-Ups x12

Dips x20

MARY:
ABCs and LBCs to cash out.
COUNT-OFF & NAME-O-RAMA
9 HIMs plus 2.0 Webelo
CIRCLE OF TRUST/BOM:

Alex Cravens, the Youth Pastor at Butterfield Church in Russellville, Arkansas, recently posted.

Don’t feel sorry for or fear for your kids because the world they are going to grow up in is not what it used to be. God created them and called them for the exact moment in time that they’re in. Their life wasn’t a coincidence or an accident. Raise them up to know the power they walk in as children of God. Train them up in the authority of His Word. Teach them to walk in faith knowing that God is in control. Empower them to know they can change the world. Don’t teach them to be fearful and disheartened by the state of the world but hopeful that they can do something about it. Every person in all of history has been placed in the time that they were in because of God’s sovereign plan. He knew Daniel could handle the lion’s den. He knew David could handle Goliath. He knew Esther could handle Haman. He knew Peter could handle persecution. He knows that your child can handle whatever challenge they face in their life. He created them specifically for it! Don’t be scared for your children, but be honored that God chose you to parent the generation that is facing the biggest challenges of our lifetime. Rise up to the challenge. Raise Daniels, Davids, Esthers, and Peters! God isn’t scratching His head wondering what He’s going to do with this mess of a world. He has an army He’s raising up to drive back the darkness and make Him known all over the earth. Don’t let your fear steal the greatness God placed in them. I know it’s hard to imagine them as anything besides our sweet little babies, and we just want to protect them from anything that could ever be hard on them, but they were born for such a time as this.

Just think about this and then think about what your own kids have already accomplished in life … no matter their age.  In all likelihood, you will think of some pretty incredible stuff.  You will also believe that Alex Cravens post is spot on.  Don’t stop with that, let your kids know how incredible they are.  You might catch them off guard and best of all, you might inspire them to achieve greater things.

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 humbling experience

  1. THE SCENE: Perfect gloom weather, mid 60’s high humidity. Just enough few on the grass to let the sand stick on the baseball field.
    F3 WELCOME & DISCLAIMER
    WARM-O-RAMA

Tabata circle bear crawl 5 rounds 30 seconds on 10 off- 4 min

THA-THANG:

Thang 1

7 of diamonds-30 min- home, right field corner, middle field, left field corner. Complete exercise at each stop around field. Sprint or mosey between each point. Round 1, 4,5 was done as a pax. Squat hold till 6 arrives at next stop. Round 2,3 was OYO. 

4-7 rounds + 7 reps per round,

Burpees-7

Flutter kicks-14

Merkins -21

Squats-28

Carolina dry docks -35

Thang 2

EMOM 1- 10 min

CMU swings x 10

3 line suicide

EMOM 2 – 5 Min

5 bodybuilders

MARY:
 AMRAP – 6 MIN

BBS x 10

Leg raises x 10

Alt Superman’s x 10

COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:

Be about action not about words. Love what you preach.

MOLESKIN:
I’m thankful for the pax, without them being out there I would be sitting at home divulging into bad habits. They help me stay focused on what’s best when I want to be

CSUP AND Hardship Hill coming up in July and October. Get signed up.