F3 Knoxville

Tag: Scoutmaster

The Perfect Game

THE SCENE: 55 degrees and the ground was wet after some rain last night

F3 WELCOME & DISCLAIMER


WARM-O-RAMA:
Cherry Pickers x5; Little Baby Arm Circles (F&B) x10; Line up on baseline and lunge to next line then inchworm back

THA-THANG:
PAX grab their CMUs and mosey to the baseball field to find cones set up at all 9 positions and both benches

Explained that a perfect game in baseball is getting all 27 outs without allowing a base runner so we would do 27 reps of each exercise at each location except right field. Only other rule is to keep your CMU with you at all times.

  • Pitcher – CMU Swings
  • Catcher – CMU Thrusters
  • 1st Base – CMU Curls
  • 2nd Base – CMU Overhead Press
  • 3rd Base – Iron Mikes (2-ct)
  • Shortstop – Blockees
  • Left Field – Big Boy Situps
  • Center Field – Hand Release Merkins
  • Right Field – Run Lap Around Field
  • Bench 1 – Step Ups
  • Bench 2 – Dips

PAX did 7s on the hill next to the field after completing the perfect game. Bodybuilders at the bottom of the hill and WW2 Situps at the top.

Mosey back to the Grinder

MARY:
Rotated between doing Flutter Kicks and Little Baby Ab Crunches until time

COUNT-OFF & NAME-O-RAMA
12 HIMS and 1 2.0 this morning

CIRCLE OF TRUST/BOM:
“Do you not know that in a race all the runners run, but only one receives the prize? So run that you may obtain it.” 1 Corinthians 9:24

What are we doing to make sure we win the race? Just like it takes discipline and training to win a race, we need to be disciplined and be training to lead in the race of life. We win that race by being the leaders that God intends us to be. We must first lead our families, then lead in our churches, workplaces, and any where else God places us. We can lead by example even if we don’t have a title that would indicate that we are in charge. We can do everything to the best of our abilities no matter whether someone is watching or not.

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

Tri-Hop

THE SCENE: 65 and we can tell its getting close to summer. The pavement isn’t cold no more! Veep showed up about 15 min into the Thang Thang and despite being told the grueling road head still parked his truck and joined the beatdown!!
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Mosey with you CMU. Stopped at check point #3 for 5 good mornings before heading back on the mosey to pad at the oval office to drop of the CMU’s and then finished the mosey down to the tennis courts.
THA-THANG:

Three areas to work in- Tennis Court, Pad at oval office/ track, road beside track.

Start at the tennis court complete:

  • 10 Burpees at all four corners of the tennis courts, not using inside corners of two courts. Bear crawl up side of courts, lunge back and front side of courts to get from corner to corner
  • Mosey to cone place on The Hill and reverse back to the Pad at the Oval Office.
  • 20 CMU Curl to Press at the Pad
  • Side shuffle halfway down front side of track and switch direction at the mid way cone till end of front side. go down the stairs to the road
  • Run to cone and complete 10 Dive Bombers and 10 Broad Jumps
  • Run back to Tennis Courts and repeat.

Most of the PAX completed One and 2/3 rounds, Avocado finished 2 because he is a beast. Q realized that we can shorten the course up next time.

MARY:
CMU carry back to the Grindstone. We did about 100 ft of OH Carry and then 100 ft of Goblet hold carry. Mosey before and in-between.

Held straight arm plank for 45 seconds once back at Grindstone
COUNT-OFF & NAME-O-RAMA
CIRCLE OF TRUST/BOM:
I have been struggling with my relationship with my daughter recently. it has caused a lot of frustration and challenges at home. I shared some of the struggles I’m dealing with but also shared with the pax the importance of remembering that our words matter to our kids and that often mimic our words and actions. Be mindful of what you say, words can not be taken back.
MOLESKIN:
We held our first OTB PM PT at the Arsenal Wednesday night ( Ok YHC was the only one there BUT there is a huge opportunity for us to have a regular PM PT session for the Arsenal)

More CMU’s have been delivered to the new stash, located behind field two in the bushes that line the bridge. Veep personalized some of them for us.
ANNOUNCEMENTS:
Where are we at with the kickball team? lets not let this slide by. If you read this let me know if you’re wanting to play.

Mega Pax Roulette

THE SCENE: Just on the low end of warm. Enough to get a good sweat going
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Motivators from 7, Merkins IC 10, Side plank each side, reverse plank leg raise 10
THA-THANG:
Split PAX in 2 groups. On the big lower loop, send one group one way and the other in the opposite direction.

  • Whenever you meet someone running the opposite direction, stop and do side straddle hops
  • Whenever you pass a pair of guys doing side Straddle hops, call out an exercise for them to do 40 reps of.
  • Whenever you complete 40 reps, continue on your run

MARY:
10 imperial squat walkers, 10 hand release merkins, 10 plank leg lifts, 10 hello dolly, 10 leg lifts, LBC for time
COUNT-OFF & NAME-O-RAMA
13 PAX
CIRCLE OF TRUST/BOM:
This exercise was a little bit like my story. I drifted into F3 completely by accident. Since then, I’ve had an amazing group of guys who have build me up in different ways and even helped me through a deep struggle with pornography. The circle was the first time I made that struggle public and it was the first time I really began to heal. Not saying anyone needs to, but you all should know that if ever you do need someone to help you with an internal struggle, we are all out here wandering in the wilderness with you, and whether you need help or your giving the help, reach out to one another.
ANNOUNCEMENTS:
Prayers for thos facing loss in our group, and praise for the answers to prayers in our group!

CMU Modify

THE SCENE: Partly cloudy, 30 degrees (record low for April 22nd), 88% humidity
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Side straddle hops, Bulldog drill, Baby Arm Circles, Jog length of the grinder, Skip back.
THA-THANG:
5 Rounds (2 minutes work, 1 minute rest)

10 burpees over CMU followed by CMU shoulder press AMRAP to the two minute mark.

Waxjob Hill 7’s

Merkins at bottom, WWII Situps at top. Finish early – alternate 5 Merkins & 5 WWIIs until entire PAX completes the 7’s.

5 Rounds (2 minutes work, 1 minute rest)

10 bench jump ups or 15 step ups followed by CMU Russian Swing AMRAP to the two minute mark.

(Modification: The CMU tended to get very heavy so Bent Rows, Curls, Presses, and Lawn mowers were substituted on some of the 10 total rounds.)

MARY:
Box cutters, Big Boy Sit ups, Flutter Kicks, LBCs
COUNT-OFF & NAME-O-RAMA
15 HIMs plus one 2.0 (Webelo)
CIRCLE OF TRUST/BOM:
The nations supply chain has been severely disrupted due to Covid 19.  That hasn’t gone unnoticed by a patient individual like myself.  My whole working career was spent in manufacturing so I understand the fine balance that exists in getting inventory levels right and meeting delivery targets.  I admit that not all my finest traits have shown through when an item I have ordered takes weeks to receive rather than days I have come to expect.  Recently I was taking to Nadine about an item on order for my truck from the company she works for.  I placed the order in early March and initially was told that it might take 15 to 20 days to receive.  6 weeks after order date she tells me that it will take another 6 or more weeks to receive.  My response surprised Nadine.  I had a little bit of a chuckle, told her that I understood that the entire nation is trying to climb out of a disruptive supply situation, and my light hearted response with her told her that I was not upset about it.  She stopped me in mid sentence just to tell me how much she appreciated my attitude.  Too often she is on the wrong side of a phone conversation from an angry customer.  I told her that I was sorry she had to be exposed to that kind of abuse and we ended our phone time with goodwill coming from both sides.  Actually, she made my day as she felt I had made hers.  Kindness and love isn’t required but it sure makes life more bearable.

The exchange with Nadine reminded me of a verse from 1 Peter 4:8 “Above all, keep loving one another earnestly, since love covers a multitude of sins.”  Our loving God cared enough for us that He sent His Son, Jesus, and Jesus loved us enough to die for us to cover a whole lot of multitudes of sins.  The least we can do while on this earth is recognize this and pass it along in all types of way – even during short phone conversations.

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

Stealing CMUs

THE SCENE: Rainy, cool morning at the Bombshelter
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSHx10 and then a mosey around the park, coming back to the grinder
THA-THANG:
Split the PAX into 2 teams at each end of grinder, each with their own pile of CMUs. One member at a time ran to other end of grinder and brought back CMUs. No rules on how you brought them back, as long as you didn’t break them. 20 burpee penalty for broken CMU (thankfully we didn’t have to enforce this). The rest of the teams performed exercises while the one member got the CMUs, changing exercises each time a member got back. 5 burpees were performed between exercises

  • Gorilla humpers
  • Peter Parkers
  • Merkins
  • Iron Mikes
  • Al Gore
  • Bench dips
  • Mountain Climbers

After twenty minutes, the team with the most CMUs won and took a victory lap of the park while the losing team did burpees.

 

Thing 2: 11s with CMU thrusters at grinder and flutter kicks at troll bridge

MARY:
Dealers choice. Bodybuilders were well represented
COUNT-OFF & NAME-O-RAMA
2.0s Webelo and lumberjack joined the fun
CIRCLE OF TRUST/BOM:
The problem is not the problem. The problem is your attitude about the problem.
MOLESKIN:
Insert any personal comments, notes, devotion content, etc.
ANNOUNCEMENTS:
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.