F3 Knoxville

Tag: Scoutmaster

Tie One On

THE SCENE: Low 50s
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

  • SSH 4-ct x 20
  • TN Rocking Chair x 15
  • Big Arm Circles F/B x 10 each

THA-THANG:

Colombian Necktie on greenway path. Start cone plus 20 cones out. Run to furthest and back and do 20 burpees. Run to next and back and do 19. Etc.

MARY:

  • 20 BBS
  • 20 Leg Lifts
  • 20 BBS

COUNT-OFF & NAME-O-RAMA
11 men
CIRCLE OF TRUST/BOM:
First agriculture, and then industry, changed two fundamental things about the human experience. The accumulation of personal property allowed people to make more and more individualistic choices about their lives, and those choices unavoidably diminished group efforts toward a common good. And as society modernized, people found themselves able to live independently from any communal group. A person living in a modern city or a suburb can, for the first time in history, go through an entire day—or an entire life—mostly encountering complete strangers. They can be surrounded by others and yet feel deeply, dangerously alone.

From Tribe – Sebastian Junger

MOLESKIN:
That’s 210 burps for those keeping count.
ANNOUNCEMENTS:

Butter Biscuit 2.0

THE SCENE: Cool and Clear
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Side Straddle Hop (20), LBAC’s Fwd/Bwd 10 (3Ct), Tempo Squats 10, Side Lunge 10 (3 Count) – Indian Run to the Track

THA-THANG:
The Butter Biscuit (PT & Run) [1X, 2X, 3X, 4X, 3X, 2X, 1X] (.25) Mile Lap

Single Count PT

  • 10 Groiners
  • 15 Merkins
  • 20 Leg Raise Squats
  • 25 Mtn Climbers
  • *30 Burpees (-1 Lap)

MARY:
20 WW2, 20 4ct Flutter Kicks

COUNT-OFF & NAME-O-RAMA
10 HIM’s put in a little hard work in a little Sea Biscuit action. Scout Master, Walt, Pinnochio, Avacado, Rough Sleepy, Taco, Nair, Weebalow, Smuggler
CIRCLE OF TRUST/BOM:

One my favorite things about F3 is how it’s helped me through some challenging times in my life.  Whether you are facing uncertainty, loss, or just stress F3 is that constant thing that helps me get my head right.  I took a little time off over the pandemic, and I can attest that I’m not better alone.

Proverbs 17:17

A friend loves at all times, and a brother is born for adversity.

Proverbs 27:17

As iron sharpens iron so one person sharpens another.

 

Backstage – Guest Q

Note: Backstage from central Illinois was our Q.

BACKBLAST 4/13/21 “BOMB SHELTER”

Warm-O-Rama:

Motivators, Mountain Man Poopers, Tappy Taps, Plank Line Jump Overs (200 yards)

Thang 1:

Conductor Dueling: 2 Pax raced to 10 Blockees while everyone else does whatever exercise is called. Losing Pax does 3 more blockees.

Tree Trimmers
Boot beaters
Over Unders
Curls
Slo Mo Throws
Halo
Turkish Getups
Big Boys

Thang 2:

Murder Kings / Dr Ws
Cusack Carry / T-Bombs-Bear Crab Rolls

Thang 3:

Parcore

Mary:

One Calls
Twerkin-Sun Salutations
10 Reverse Snow Angel Toe Touches
Absolutions

CoT:

When your in the wrong truck you can pretend you’re not, be demanding or admit it and get out. Pretending is Sadclownism. Being demanding (blaning others) is a mid life cridis. Tge most correct thing to do is get out. Thats what F3 is all about! Aye!?

The Mental Grinder

THE SCENE: 55, clear sky’s. apparently there was a storm no one knew about because there was a huge tree laying in the middle of the AO.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

  • Frankenstein sideline to sideline
  • walking quad stretch with hand raise- side line to sideline
  • Lunge with twist- side line half way
  • side lung L/R rest of way to other side line
  • Mosey to Spaghetti Hill
    THA-THANG:
    Bill Murray at Spaghetti Hill- Complete the exercises than run to the top of the hill and jog back down. Rinse and repeat for time- 25 min
  • 10 Merkins
  • 10 Squats
  • 10 BBSU
  • 10 Burpees

Mosey Back to Grindstone- stopped at park entrance to complete the Mary
MARY:
2 Min Tabata ( due to time)- Switched between Boat to Cannon and Starfish Crunches – 20 seconds work , 10 seconds rest. switching experiences each time.

COUNT-OFF & NAME-O-RAMA
CIRCLE OF TRUST/BOM:
Leadership, its what F3 is built one. Yes we are here to get stronger and improve our fitness but the main goal is to build community leadership. Often people wait to be told to lead, however if you are waiting to be told to lead its to late. I found a wonderful quote this morning that really shows this principle. “A position of authority is neither necessary nor sufficient for the exercise of leadership”-Eric Werkowitz

Don’t wait to be told to lead, find those voids of leadership and fill them. no mater if its at work, home, family or community. Be bold.
MOLESKIN:

ANNOUNCEMENTS:
Regional Nan’tan from Tri-County will be leading beatdowns on 4/13 and 4/14. Bring a CMU to the Arsenal on Wednesday.

The 2000’s

THE SCENE: 60 and amazing. Stars in the sky. perfect gloom weather.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
F3 Gotcha- Pax lined up, first two have basketballs. goal is to make your shoot before the guy behind you makes his. SSH while you wait for your turn. If you get knocked out you have 5 burpees than rejoin the group. play till one guy has not been knocked out. Needless to say Q’s basketball experience made this a little unfair!
THA-THANG:
Millennium- Pax does all exercises together, 100 reps for each. work till the FIRST guy is done. Than the pax runs a 100m lap around the track back to start spot.  Last set is Burpees ( we did not make it here) they are done all together IC, rotate Q for burpees.

  • SSH
  • Lunges
  • Merkins
  • Flutter Kicks
  • Mountian Climbers
  • LBC’s
  • This is as far as we got today. Total was 600 reps and 600meters running. We will work to reach the 2k mark as a pax.
    MARY:
  • 20- Gas Pumps
  • 20- BB’s
  • Starfish sit ups for time

COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
continuing to reflect on Gratitude and how to express that. One of the best was is to be specific in your gratitude. For me F3 has continued to be more than a fitness thing. in July i had major knee surgery, which put me out of any kind o f fitness program. Around the same time i was pushed go see my GP DR to get a physical. My blood work showed elevated cholesterol. My DR was concerned since my father died of a heart attack in his mid 50’s and with me being 35 at that time wanted to get ahead of any issues. However his suggestion was to put me on stations. I have never taken any long term medication and i knew that i could change my situation through exercise. I was convinced that my lack of working out due to my surgery was the driving factor to my elevated levels. I finally took the plung into F3 a couple months later and have not turned back. I recently went to redo my blood work and not only have all my levels dropped but they are all in the good ranges now. I credit F3 and the pax with pushing me to grow and put my fitness first but also to hold me accountable for showing up in the gloom every week. F3 will change your life if you lean in and I’m more than grateful for that.
MOLESKIN:
Regional Nan’tan from Central Illinois will be here leading two Q’s next week. One on Tuesday at Bombshelter and Wednesday at Arsenal. Make sure we show up and show out.
ANNOUNCEMENTS: