F3 Knoxville

Tag: Scoutmaster

Getting off the bench

THE SCENE: Nice, clear morning with a temperature of 35 degrees
F3 WELCOME & DISCLAIMER

Not a professional or doctor, socially distance, push yourselves to get better

WARM-O-RAMA:

Warm up consisted of SSH (15), 10 Imperial Squat Walkers, 8 little baby arm circles, 8 Mountain Man Poopers,

THA-THANG:
We started off with a merkin exercise of bring sally up to the song Flower by Moby. This consists of 3 minutes of merkins, with holding at various positions.

PAX then took to the AO benches to do a battle buddy style beatdown consisting of:

  • 20 Single Count Step Ups
  • 10 Burpee Bench Jumps
  • 15 Derkins
  • 15 CMU RDL’s
  • 30 Dips
  • 15 Seated CMU overhead press

While one partner was working, the other took an AO lab. Workout was completed independently, meaning each PAX kept track of individual reps and excercises.

MARY:

A brief Mary was done by PAX picking an exercise for other PAX to complete while they mosey to the other end of the AO to complete 10 single count Iron Mikes. Exercises completed were 10 Thrusters, 10 CMU swings, 10 Mountain man poopers, and 10 4 count CMU flutterkicks

COUNT-OFF & NAME-O-RAMA
18 Came out. Napster, Hammy, Drifter, Postpone, Scoutmaster, Moses, Avocado, Taco, Espy, Limbo, Smoky, Genome, Nado, Toad, Nair, Hundo, T-Bone, Hellbender.
CIRCLE OF TRUST/BOM:
Insert the WORD here.
MOLESKIN:

“There’s three things, to my account, that I need each day: One of them is something to look up to, another is something to look forward to, and another is someone to chase,” McConaughey

I encouraged PAX to answer these three questions, and challenged them to be the person today they want to be tomorrow. Everyday we must make hard decisions to better ourselves and our community.

ANNOUNCEMENTS:
The Arsenal AO launch is scheduled for March 6th!!

Embrace the suck

THE SCENE: A cool but clear morning
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

SSHx15

THA-THANG:
Make laps around basketball court. On baselines, walking lunges, bear crawl on sidelines. Burpees in each corner, increasing count each lap. After lap 5, start to count back down

MARY:
Flutter kicksx15

bicycle x 20

LBC for 1 minute to close out
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:
This was a combination of my least favorite exercises. I did this to steer into the skid of workouts that I don’t like. Embrace the suck instead of running from it.
MOLESKIN:
Insert any personal comments, notes, devotion content, etc.
ANNOUNCEMENTS:
Official AO launch 3/6

Just the basics

THE SCENE: ~30ish
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

  • SSH x25 IC
  • Tennessee rocking chairs x10 IC
  • Cherry Pickers x5 IC

THA-THANG:
Run over to the Oval Office (track) w/ CMU

Cones were already set up near the “corners” of the track.

Start with 30 reps of each exercise at the cones, decrease the reps by 2 every lap. Run the long stretches. On the short stretches, burpee broad jump and lunge between the cones.

  • Curls
  • Merkins
  • Squats
  • BBS

MARY:

  • 6 inch crunches
  • Flutter Kicks
  • BBS until time

COUNT-OFF & NAME-O-RAMA
5 PAX
CIRCLE OF TRUST/BOM:
Proverbs 18:10

“The name of the Lord is a strong tower; the righteous run into it and are safe.”

It’s hard to admit you need help doing some things. Whether it’s mental or physical. Don’t be afraid to run to God to pray for help, even for yourself. And of course, your family and F3 brothers are always here to help.

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

28 Years Young

THE SCENE: 35 degrees with slush and rain
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH x20 IC
Cherry Pickers x10 IC
LB Arm Circles x12 IC (forward and backward)
THA-THANG:
28 reps of each exercise at each cone (5 total cones). Rinse and repeat! Everyone finished at least one loop and most finished two. Exercises are below:

Cone #1 (at the grinder)
CMU Curl, Press, Tri
Goblet Squats
Flutter Kicks Holding CMU (4 count)
Cone #2 (end of troll bridge)
Dry Docks
Iron Mikes (Single Count)
BBS
Cone #3 (Halfway to road)
Side tri rises
Jump Squats
Boxcutters IC
Cone #4 (At the road)
BURPEES!
Cone #5 (Start of Sidewalk)
Bear Crawl 2 light poles

MARY:
Little Baby Crunches OYO for about 20 seconds to finish it off.
COUNT-OFF & NAME-O-RAMA
12 men this morning including a 2.0.
CIRCLE OF TRUST/BOM:
Looking back at the last 28 years, I started thinking a lot about words vs. action. Benjamin Franklin said “Well done is always better than well said” and that speaks volumes to me. No famous speech is famous just because of the words, but because of the action the speaker took or inspired others to take. Words mean nothing, actions mean something, and words along with actions mean everything.
MOLESKIN:

ANNOUNCEMENTS:

Cold as Ice

THE SCENE: 28 feeling like 10
F3 WELCOME & DISCLAIMER
WARM-O-RAMA

SSH IC x 31

Tempo squat IC x 15

Monkey humper IC x15 (4ct)

CMU Up and Over Merkin OYO x 5

THA-THANG:
Mosey with CMU around parking lot to wall at side of building near hill. Grab battle buddy and complete as follows:

One completes 15-20-25 monkey humpers on 4 CT, run down and up hill and trade places with wall sit CMU battle buddy.

3 rounds of wall sits and humpers for each member of PAX.

When done, hold high plank in parking lot mountain climbers IC courtesy of Drifter.

When six up, headed to tennis court with CMU. 4 stations at corners. Reps done as follows each time around square: one round at 8reps – 12reps – 16reps – 20reps – 16reps – 12reps – 8reps. Exercise stations were:

– Thrusters

– Blockees

– CMU up and over merkin

– Big boys w/ CMU

Mosey back to Grinder with CMU.
MARY:
CMU flutter kicks IC x 10

CMU dolly IC x 10

CMU protractor

LBCs to close
COUNT-OFF & NAME-O-RAMA
13 HIMs including 1 FNG, welcome Clothesline!
CIRCLE OF TRUST/BOM:
Ash Wednesday is tomorrow. Let’s prepare of hearts and mind for the beginning of Lent as we progress toward Easter and the Resurrection.

As I thought about what to say today, the word sacrifice was on my mind. Growing up, many people made sacrifices for me including coaches, parents, teachers, pastors to get me where I am today. What can you sacrifice today to better yourself, others, or draw closer to God during this time. Things like greed, self doubt, addictions, or a relationship drag us down in this life. Maybe it’s time to let these things go.

We see sacrifice throughout the Bible. Abraham willing to sacrifice his son Isaac is a prime example of trust in God’s plan and putting his needs/ wants aside. The ultimate sacrifice is Jesus’s crucifixion for all of our sins so we can live with him for all eternity. While we may not be called to sacrifice these things in our lives, think about what you can sacrifice over the course of these next few months in this time of Lent. Try to better yourself, your neighbor, and draw closer to God in the process.

MOLESKIN:
Ash Wednesday and beginning of Lent tomorrow.
ANNOUNCEMENTS:
Launching of the Arsenal next month.