F3 Knoxville

Tag: Scoutmaster

Keeping warm with battle buddies

THE SCENE: A cold, bone chilling 23
F3 WELCOME & DISCLAIMER

Not a professional, follow COVID-19 guidelines

WARM-O-RAMA:
15 SSH, 10 Imperial Squat Walkers, 10 LBAC, 8 Cherry Pickers
THA-THANG:
PAX completed a Bataan Death March over to the church to get the blood flowing. We then met up with Dora at the church for a little fun in the parking lot. 3 sets were attempted

  • Set 1: Run to far side for 2 Imperial Squat walkers, run back while completing
    • 50 Body Builders
    • 75 Iron Squats
    • 50 4ct Flutter Kicks
  • Set 2: Run to Bernie to 2nd Median for 2 Burpees, run back while completing
    • 100 Jump Squats
    • 200 Dry Docks
    • 100 Merkins
  • Set 3: Crawl Bear to first median, bear crawl back while completing
    • 200 Monkey Humpers
    • 200 Dry Docks
    • 100 Diamond Merkins

Most Pax Pairs completed <2 sets.

MARY:
We practiced spelling our our alphabet with our legs
COUNT-OFF & NAME-O-RAMA
17 total including 1 FNG (Nado): Taco, Postpone, Espy, Moses, Pinnocchio, Nair, Drifter, Genome, Hundo, Veep, Limbo, Smoky, Scoutmaster,Toad, Hellbender, Lumberjack
CIRCLE OF TRUST/BOM:
‘Every morning in Africa, a gazelle wakes up, it knows it must outrun the fastest lion or it will be killed. Every morning in Africa, a lion wakes up. It knows it must run faster than the slowest gazelle, or it will starve. It doesn’t matter whether you’re the lion or a gazelle-when the sun comes up, you’d better be running.’ 

There’s a lot of important takeaways from this quote, but two things are shared between the lion and the gazelle that are applicable to our lives. 1) They know what they have to do every day to accomplish their goals and 2) They make the decisions every day to help them reach their goal, knowing the wrong decision can result in their demise.

 

Grinding it Out

THE SCENE: 25 dry cold
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

SSH IC x 31

Tempo Squat IC x 10

Tempo Merkin IC x 30ish until Spurt reached Grinder from parking lot

Imperial squat walker IC x 10

Bear crawl inch worm along the length of the Grinder (crowd favorite)
THA-THANG:
Stay on the Grinder at far end with basketball courts- everyone with CMU.

Count off and Battle Buddy up. One buddy completes 5 suicides or down and backs while other buddy knocks out rep count of prescribed exercise as below. Rinse and repeat until all rep counts are done. After each round, run down to Apex and along trail back to the Grinder.
3 rounds as follows:

1st Round:

• 200 shoulder taps (single count)

• 100 iron mikes (2 CT)

• 75 diamond merkins

*run lap*

2nd Round:

• 200 imperial squat walker (single CT)

• 100 dry docks

• 75 hand release merkins

*run lap*

3rd round:

• 200 CMU jump over (single CT)

• 100 CMU swings

• 75 jump squats

*run lap*

MARY:
High plank hold- Catalina wine mixer merkins single count around circle

Al gore hold and send jump squats around circle adding one at next member of PAX

Hold Iron cross Dolly IC x 20

LBCs to close

COUNT-OFF & NAME-O-RAMA
11 HIMs
CIRCLE OF TRUST/BOM:

“I’ve missed more than 9000 shots in my career. I’ve lost almost 300 games. 26 times, I’ve been trusted to take the game winning shot and missed. I’ve failed over and over and over again in my life. And that is why I succeed.”
– Michael Jordan

I have a tendency to always look for the immediate outcome and gratification in my life. Trust the process. Grind it out everyday with fitness, work, and faith life. We are going to fail. It’s not about this workout today. It’s about the culmination of workouts over the duration of weeks, months, years that make us who we are. The same goes for our faith. We might not have an immediate prayer answered but stay true and stay consistent. Put in the work with prayer, confession, love your neighbor and your God consistently and eventually we will get there. Trust the process!

MOLESKIN:
Trust the process.
ANNOUNCEMENTS:
Maryville beer ruck today- 6PM Sandy Springs park. Let’s get it!

The Road Not Taken

THE SCENE: Just a nice balmy 22 Degrees. Clear skies.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Mosey around the Road Not Traveled
THA-THANG:

Work out- partner

2 CMU Farmer carry around park starting at grindstone towards track .If you put the blocks down 10ssh as a team, increasing 10 every time CMU’s are put down.

Exercise at checkpoints.

-The base of track stairs- block toe taps- 20 2ct- partner holds bear crawl

-End of track – 10 burpees- partner static fat man hold

-Tennis court – Elf on the Shelf  15 on each side- partner pushup plank

-Bottom of bridge- 15 burpees- superman hold

-Halfway down walk way – 10 block jumps. Stack for challenge – 10 each way -squat hold

-Base of bridge- 20 burpees- 6in leg raise hold

-Turn before grindstone – 25 CMU swings- BBS

6 line suicide at grindstone

repeat loop add 10 reps to all exercises

MARY:
Nothing today.
COUNT-OFF & NAME-O-RAMA
4 HIM’s
CIRCLE OF TRUST/BOM:

Most of us have heard this poem before. The Road Not Taken- By Robert Frost 

“Two roads diverged in a yellow wood,
And sorry I could not travel both
And be one traveler, long I stood
And looked down one as far as I could
To where it bent in the undergrowth;……

I shall be telling this with a sigh
Somewhere ages and ages hence:
Two roads diverged in a wood, and I—
I took the one less traveled by,
And that has made all the difference.”

Building off of last Friday’s talk about leaving no regrets. It take a special man to travel down the road no one wants to go. Often that takes courage to find the opportunities others are afraid of. Getting up to work hard, being leaders in our homes and communities is not for everyone. The road taken by many is the easy road. Don’t be afraid to travel down the road others tell you is not passable.

As men in todays society  we carry a lot of the blame and burden for the challenges our world faces. From toxic masculinity to not being man enough. However its important that we all take time to pat ourselves on the back and give yourself some self love for not being afraid to take The Road Not Taken.

MOLESKIN:

ANNOUNCEMENTS:
CSAUP ASLUM starting at 6:30 Am this Saturday

Maryville beer ruck 6Pm Saturday.

Jurassic Park

THE SCENE: 40 and rainy
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
20 SSH IC
THA-THANG:
Mosey over to Pearson Springs (~0.5mi) for a little 99 problems under the big pavilion

  • 99 Merkins
  • 99 Monkey Humpers
  • 99 BBS
  • 99 OH Claps
  • 99 Lunges
  • 99 Bicycles (2 ct)
  • 99 Shoulder taps (2ct)
  • 99 Squats
  • 99 Flutter Kicks (2 ct)

A few Merkins and a few Monkey Humpers on the run back to the AO

MARY:
Finished off with 4ct OH Claps x30!
COUNT-OFF & NAME-O-RAMA
5 PAX
CIRCLE OF TRUST/BOM:
“I never lose. I either win or learn.” – Nelson Mandela

We lose at things all day, whether its arguments or something with our job. Every time we lose, there’s a reason for it. Instead of dwelling on the loss, figure out why you lost. How can you overcome next time and be a winner. Use each loss in your life as a lesson to learn and hold onto it.

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

BOMB-SHELTER BULK

THE SCENE: 30’s and a bit nipply
F3 WELCOME & DISCLAIMER💪✔
WARM-O-RAMA:
Cherry Pickers, Wind-Mills, Tempo Merkins, Dancing Bear, Tempo Squats

THA-THANG:

1) With CMU: Sets of 30-25-20-15-10 of Alpos, Squats, Shoulder Press, and Curls.  Each set had a distance Farmer Carry after.

2) Divide into two groups.  Group 1 Moseys and does 5 Burpees at every corner of the basketball court.  Group 2 Farmer Carries their CMU down the path where there are pain stations along the way to be done with the CMU.  When Groups complete their task, they switch and repeat for AMRAP.  Pathway Pain Stations: Buy In with 5 Burpee Jump Overs……..1. Thrusters(x10), 2. Shoulder Press(x15), 3. Merkin Overs(x10), 4. Shoulder Raises(x15), 5. Curls(x20), 6. Squats(x15), 7. Tricep Extensions(x20).

MARY:
Flutters(ICx20), Hello Dolly(ICx20), 6inch LBCs(ICx8)
COUNT-OFF & NAME-O-RAMA
10 Strong, including one FNG “Limbo”
CIRCLE OF TRUST/BOM:
John 15:4 – “Abide in me, and I in you. As the branch cannot bear fruit by itself, unless it abides in the vine, neither can you, unless you abide in me.” Jesus gives us ONE STEP to success in this life.
MOLESKIN:
N/A
ANNOUNCEMENTS:
CSAUP/ Blood Drive