F3 Knoxville

Tag: Scoutmaster

Arsenal BB

THE SCENE: Mid 50’s and damp
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

  • SSH x 20
  • LB Arm Circles x 8 each way
  • Cherry Pickers x 10

THE THANG:

Pair up.  While 1 is doing lunges and bear crawls across the 2 courts the other is doing the exercises keeping up with their own count.  The exercises x 50:

  • CMU Curls
  • CMU squats
  • Shoulder Taps
  • BB sit-ups
  • CMU Overhead Press
  • CMU Swings
  • Rinse and Repeat

(if you did not wear green between the lunges and bear crawls you had 5 burpees)

MARY:
Did the ABCs but spelled Happy Saint Patrick’s Day!

Ended with Dealer’s Choice

COUNT-OFF & NAME-O-RAMA

14 were on hand

CIRCLE OF TRUST/BOM:
Which hard do you choose.
MOLESKIN:

ANNOUNCEMENTS:

Sandbaggin around Sandy Springs

THE SCENE: 52 light breeze
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

SSH IC x 10

Imperial Squat Walker IC x 8

Gorilla Humpers 4CT IC x 8

Mosey to soccer fields with 5 sandbags trading off every few light poles with 10 merkins at each stop OYO.

THA-THANG:
Battle Buddy up at soccer field- DORA as follows:

50 bodybuilders

100 imperial squat walker 1 CT squat

150 Gorilla humpers 4 CT

Battle buddy bear crawls to midfield, 4 clean to sandbag throw, crawl bear back to buddy next to goal. Rinse and repeat until all reps are done.

Mosey back to Grindstone, stopping every couple of light poles to perform gorilla humpers IC.

MARY:
Hold iron cross IC LBAC x 10

Same position transition to American hammers  x10 2 CT

Hold iron cross overhead claps IC x 10 to close
COUNT-OFF & NAME-O-RAMA
11 HIMs
CIRCLE OF TRUST/BOM:

“Every morning in Africa, a gazelle wakes up. It knows it must run faster than the fastest lion or it will be killed. Every morning a lion wakes up. It knows it must outrun the slowest gazelle or it will starve to death. It doesn’t matter whether you’re a lion or gazelle. When the sun comes up, you’d better be running.”

Keep grinding everyday and remember what you’re running for. Whether it be to better yourself or others, keep putting in the work consistently every day.
MOLESKIN:

ANNOUNCEMENTS:
Napster going away Q next Friday 3/26 at the Arsenal. Be there!

By Land, Sea, and Air

THE SCENE: 55 Degrees, the rain held off, sun had raised so it was a perfect day
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Indian Run around park carrying 11 pound weight. Every time the third guy gets to the front we stop and do 5 reps off the exercise. completed for the whole loop.
THA-THANG:
Rd1- Sea/Land- Sugar cookie

We headed to the softball field which was a perfect consistency of wet and wet.

  • 3 rounds
  • Start each round with Alt Superman’s 10 reps IC 4ct- Same Reps for each rounds
  • run to infield
  • HR Merkins- reps increase each round- 10,20,30 reps OYO
  • BBS- reps increase each round- 15,20,25- OYO
  • Run back to our field
  • hold squat till 6 finishes. Repeat with increasing reps for HR Merkins and BBBS

Rd2- Land/Air- 4 round Gauntlet

  • 50 CMU Sumo Squats
  • 40- WW2
  • 30- Box Jumps
  • 20- CMU Swings
  • 10- Burpees
  • Run one lap around park
  • rinse and repeat

MARY:
6MOM- Each exercises was 1min

  • Jim Braddock
  • Heels to Heaven
  • Ankle Grabbers
  • American Hammers
  • Boat to Cannon
  • Freddie Mercury

COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
The fear of failing often holds us back from taking on new challenges. For us to grow as leaders and men we must not be afraid of what challenges we may face in life. For me i have faced a lot of failures in my life. Its important that we not let those failures we have define who we are as men.

“When we give ourselves permission to fail, we at the same time, give ourselves permission to excel”- Eloise Ristad

” A person who never made a mistake never tried anything” – Albert Einstein

F3 provides us an amazing opportunity to challenge ourselves and to fail in a place where we know we will be lifted up. We are able to sharpen our leadership skills through F3 and Q’ing so that in our daily lives we are better men and leaders.
MOLESKIN:
One of Drifters neighbors husband is frequently traveling for work as a pilot, we want to keep his wife in our prayers. I have an employee who is going through a hard pregnancy, keeping her and her family in our prayers. Also Avocado is preparing for deployment to Egypt . We want to keep his family in our prayers.
ANNOUNCEMENTS:
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.

Arsenal 3/12

THE SCENE: Warm morning at The Arsenal
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH IC x10

Arm circles IC x5
THA-THANG:
Run along the Autobahn, stopping at 4 points to do an exercise. Once at the bridge, return to start, no exercises on the return trip. Repetitions of each exercise equal to the number of laps you’ve made

  • Step ups
  • Merkins
  • Dips
  • BBS

MARY:
Dealers choice of abs. Pax selected;

flutter kicks

bbs

hello dolly
COUNT-OFF & NAME-O-RAMA
Welcome FNGs Front Row and Webelos. Webelos is Scoutmasters 2.0
CIRCLE OF TRUST/BOM:
There has been a lot of talk within our PAX recently of leadership. It has brought me back to when I first took a leadership role within my organization at work. A mentor of mine quote John C Maxwell to me “Leadership is influence. Nothing more. Nothing less”

We can all be leaders within our lives and communities. The entirety of F3 has been leaders to me, causing me to be a better version of myself, better man and father. Let’s all go forward in our lives, looking to lead and influence those around us
MOLESKIN:
Insert any personal comments, notes, devotion content, etc.
ANNOUNCEMENTS:
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.

Lumberjack’s birthday Q

THE SCENE: Pleasant and cool
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
9 (or 10 b/c ESPY can’t count) each of the following

-SSH

-Cherry pickers

-Tempo squats

THA-THANG:
Mosey around the AO to get the blood pumping

-Arrive at the tennis courts where we found two super-sized CMU’s and two nerf guns. Two PAX at at time shoot a nerf gun and carry super-sized CMU to retrieve bullet. 9 burpees once you arrive.

The rest of the PAX reps 9 of the following until its their turn:

-Merkins

-CMU Squats

-Elf on the shelf

-Hand release Merkins

MARY:
PAX roulette, 9 reps of everything
COUNT-OFF & NAME-O-RAMA
Hellbender, Hundo, Drifter, Noggin, Scout Master, Smokey, Limbo, Postpone, Sleepy, Lumberjack, Peach, Swerve, Nair, ESPY
CIRCLE OF TRUST/BOM:
Lumberjack gave the BOM: you don’t have to first to be the best, just do your best!
MOLESKIN:
Prayer for Hammy and Woodschack to heal up and return to the gloom soon!
ANNOUNCEMENTS:
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.