F3 Knoxville

Tag: Scoutmaster

Spaghetti Maker | OTB at the Arsenal

THE SCENE:

About 37 and foggy. Really good gloom

F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

SSH x 15 IC
Inchworms x 10 OYO
Shoulder Taps x 10 IC
Goofballs x 10 IC
Abe Vigoda x 10 IC

THA-THANG:

Catch me if you can w Burpies and Indian Run to the Spaghetti hill.

-Broad Jump from start to check point. Run to next checkpoint at top.
-Dive bomber pushups X 10
-Run back to base of Spaghetti hill.
– Angle Grinder x 10
– repeat for time

– mosey back to the AO

MARY:

– American Hammer X 20 IC
– Freddie Mercury X 15 IC
-Heels to Heaven x 20 OYO

COUNT-OFF & NAME-O-RAMA
6 HIMs and 1 2.0

CIRCLE OF TRUST/BOM:

5 secrets you must discover before you die- John Izzo- interviews with 235 people nominated as wise elders.

2nd secret- leave no regrets.
“ to leave no regrets we must live with courage, moving toward what we want rather than away from what we fear. To leave no regrets we must overcome the inevitable disappointments that life hands us”

Being leaders in our family, work and community requires us to face challenges and risk . Must see the positive that can happen not the negative.

We will inevitably make mistakes. “ perhaps what often determines our happiness in life is the step we take after a setback.”

Provides 4 questions to ask every day.
“ did I act out of fear today or this week? How do I want to be more courageous tomorrow or next week?”

MOLESKIN:
Insert any personal comments, notes, devotion content, etc.

ANNOUNCEMENTS:
CSAUP on the 30th!

Sunday School on a Tuesday Morning

THE SCENE: 37 degrees, dry
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

SSH IC x 25

Tempo squat IC x 10

Tempo merkin IC x 10

THA-THANG:
PAX grabbed a CMU and headed to church parking lot. Pick a battle buddy and 1 person completes exercise count as follows below as other buddy runs to end of parking lot, returns and bears crawls to first median/ crawl bear back to start. Running buddy picks up exercise count. Rinse and repeat until all rep counts completed.

200 squats

200 CMU swings

200 OH press

200 merkins

100 blockees (no one got here)

PAX moseyed back to grinder with CMU.

MARY:
Hold the iron cross LBACs forward/ reverse IC x 10

Protractor game around PAX hold for 5 count until recover.

COUNT-OFF & NAME-O-RAMA
13 HIMs, 2 2.0s, 1 FNG
CIRCLE OF TRUST/BOM:
Been fartsacking a lot lately both with my fitness and with relationships/ being diligent in my faith.

“Don’t talk about it, be about it.” – Goggins

If I am to label myself a Christian, I am meant to put in the work every day. Consistency is key. Live into the Word and act on it daily.

MOLESKIN:
1 John 2:4 “He that says I know him, and keepeth not his commandments, is a liar, and the truth is not in him.”

ANNOUNCEMENTS:
CSAUP upcoming on 1/30/20.

Pizza in the morning, pizza in the evening, Pizza at Sandy Springs

THE SCENE: OTB, 38 degrees with 8 mph winds
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Side Straddle Hops

Little Baby Arm Circles

Cherry Pickers
THA-THANG:
Start at the crust of the pizza.  8 slices of pizza form the circle.  Do the posted exercise for that slice.  Run to center do 5 burpees, proceed to the next slice.

  • WW2
  • Merkins
  • Squats
  • Peter Parkers
  • Squats
  • Hand Release Merkins
  • Mtn. Climbers
  • Big Boys

Repeat for each size of pizza.

Small pizza x5

Medium pizza x10

large pizza x15

XL pizza x20

XXL pizza x25

MARY:
20 (4ct) – Flutter Kicks

LBCs for time
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:
Consistency is key, stop talking yourself out of doing things that appear difficult, start talking yourself into doing those things.  The reward you receive is worth so much more when you accomplish the things you originally thought you could not do.

Miles and Merkins at Sandy Springs

THE SCENE: Gloomy rain
F3 WELCOME & DISCLAIMER
WARM-O-RAMA

mosey to the greenway

THA-THANG:
1 BBS, run to bridge, 1 merkin, then back to starting point. Repeat, increasing a rep each time until 10 reps, then start at 10 and work way back down. 110 reps total with 3.7 miles

MARY:
LBCx1 min
COUNT-OFF & NAME-O-RAMA
3 HIMs joined today
CIRCLE OF TRUST/BOM:
If you can’t fly, then run. If you can’t run then walk, then crawl but whatever you do, keep moving forward
MOLESKIN:
Insert any personal comments, notes, devotion content, etc.
ANNOUNCEMENTS:
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.

Table Side Guacamole

THE SCENE: 27 degrees and dry

F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH

TEMPO MERICAN

TEMPO SQUAT

Mosey lap around apex

THA-THANG:

  • 21’s CMU curls: 7 from bottom to half way, 7 from half way to top, 7 full range
  • 5 blockees
  • 10 box jumps
  • 15 CMU swings
  • Overhead block lunge half way down the grinder
  • mosey to pull-up bars
  • 5 burpee pull-ups
  • mosey around apex back to grinder to retrieve your CMU
  • rinse and repeat

MARY:
Flutter kick in cadence for 2 minutes
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:
We live in a world of obsession. Obsession about our workouts, our jobs, our sports, our hobbies, etc. I feel convicted to have that same obsession to follow Jesus and put the same effort to furthering His kingdom.