F3 Knoxville

Tag: Scoutmaster

Agility Cone Roulette

THE SCENE: A nice cool morning. Low 60s
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
20 SSH, 20 Merkins, 20 Squats, some little warmup stuff on the run to Crumpet

THA-THANG:
At crumpet, we did a set of 8s. Burpees at the bottom, Big Boys at the top. For my 8th wedding anniversary!

Back at the little field next to the pavilion, we had a bunch of agility cones set up. One person would call out an exercise for everyone to do while they ran the cones. They come back and slap the walking path. Everyone runs to the last cone and back. The next person calls out a new exercise and the process repeats.

MARY:
Lot’s of folks called for ab exercises during the beatdown, so we just went to time.

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

CIRCLE OF TRUST/BOM:
Taking Relationships for “Granted” vs. “Cherishing” our Relationships.

In our relationships, we take a lot of things for “granted”. Meaning, we assume, intentionally or unintentionally, that something is just due to us or it has to be because it’s our right or something. Relationships cannot be taken for granted. We are not owed a given relationship. We have to work on them and for them.

Instead, we ought to “cherish” our relationships. A good definition of cherish is to “care for” and “protect” someone lovingly. Cherishing starts with giving a rip. You have to care for someone in order to cherish, so you have to care. Ask what is going on with them and listen. Figure out what is important and meaningful for that person. Then we have to protect. Often we do the opposite and are the greatest accusers of the people closest to us. And I’m the worst example of this, finding fault in whatever is rubbing me the wrong way in a given moment. Instead, I need to put the other first and desire to protect them.

MOLESKIN:
N/A

ANNOUNCEMENTS:
Likely a Breakfast at Drifter’s at the end of the month or beginning of next.

Between Two Bridges

THE SCENE: mid 50s, calm
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH, little baby arm circles, tempo squats, tempo merkins, mosey across bridge toward tennis quarts with CMUs
THA-THANG:
There 8 CMU workouts positioned at and in between each light post.  15 reps at each station and murder bunny to the next station.  If a jogger passes during the workout, stop what you are doing and run the opposite direction of the runner until you get to the bridge.  Then return to your CMU and continue where you left off.  The exercises were as follows (all involve CMU):

  • Curls
  • American Hammers (2 ct)
  • Thrusters
  • Big Boys
  • CMU press
  • Grave diggers (2 ct)
  • Swings
  • Blockees

MARY:
Mosey back to grindstone.  Overhead claps, box cutters, and ABCs.
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:
The other day my sister made a super long Facebook post about her views on Covid-19.  It was so long I didn’t even take time to read it all but I knew where she was going and what she was trying to do.  It was written as an attempt to convince someone to agree with her point of view.  I likely agreed with what she said, as we have very similar stances on things, but my thought was, “whose mind are you actually going to change?”  No one goes on to Facebook to have their mind changed which made me realize that sometimes things are just best left unsaid.  Even if something is 100% true, it doesn’t always make it appropriate.  As leaders, we like to speak up and be heard, but sometimes the best thing you can do as a leader is to keep your mouth shut.  So please take the time before you speak, before you post, to ask, is this the appropriate time and/or place for this and will it benefit anyone?  If not then lead through silence.
MOLESKIN:
About 5 runners passed me when I was setting out the papers marking the exercises before the beatdown.  Only one runner passed us during the beatdown.  Baby Weight hulked up and broke his CMU.
ANNOUNCEMENTS:
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.

5k and all the reps

THE SCENE: perfect
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Sally song with CMU curls
THA-THANG:
We rana 5k stopping every 1/4 mile for PAX roulette, reps started at 10 and increased to 100

 

MARY:
Sally song w CMU Skull crushers
COUNT-OFF & NAME-O-RAMA
Drifter scoutmaster Yosemite espy weebelo streaker
CIRCLE OF TRUST/BOM:
THANK YOU. This month marks three years at F3 for me and there’s no way I’d work as hard as I do or push myself without you guys alongside me
MOLESKIN:
Insert any personal comments, notes, devotion content, etc.
ANNOUNCEMENTS:
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.

Cha-cha slide part 2

THE SCENE: mid 50s. A great day for a beatdown

F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH X15

ARCHER SQUATS X10

CHERRY PICKERS X10

IMPERIAL SQUAT WALKERS X7
THA-THANG:
5 kraken burpee by in

Cross overs to exercises

Big Boys

J-Lows

Catalina Wine Mixers

Side crunch

Cross over back to start 

Pyramind Count 20,30,40,50

MARY:

Thunder Burpees
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 have to be leaders in our F3 community if we are to become leaders in our greater community
MOLESKIN:
I Challenge anyone who hasn’t been on Q in a while to go and pick one up TODAY! Doesn’t matter when it is, but sign up for it
ANNOUNCEMENTS:
CSAUP TOMORROW!!!

Bags full of Problems and a Grinder to Boot

THE SCENE: 60s light breeze. Pretty nice.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
20 SSH, 15 IC Merkins, 15 IC Squats, warm up jog.
THA-THANG:
Drifter’s part. Three teams.

Valley: One team carries all the crap (tires, flag, buckets of water, bags of rocks) from one end of the baseball field to the other. When they get there, they swap with the team on the hill. The crap just keeps going back and forth.

Hill 1: 10 4ct Bicycle kicks, bear crawl down the hill, 10 hand release t merkins, Burnie up the hill, repeat.

Hill 2: 10 box jumps, 10 chest to bar, 10 4ct mountain climbers

ESPY’s part.

Grab a CMU on the grinder

  • 10 CMU good mornings
  • Walking curls to next part
  • 15 blockees
  • Walking Skull crushers
  • 20 CMU squats
  • Melunges (which suck by the way)
  • 25 CMU press / 2ct flutter kicks
  • 30 merkins
  • Run the Apex loop
  • Grab your CMU and head back to start.

MARY:
Tempo merkins, Box cutters, flutter kicks

COUNT-OFF & NAME-O-RAMA
17 HIM
CIRCLE OF TRUST/BOM:
Sometimes, we go through valleys in our lives. The crap and bags of problems don’t go away. Leaders grab a hold of that bag, and do what they can to help. And great Leaders come along side others to help them pull. ESPY is one of those leaders, and I (Drifter) am super excited to pass the AOQ flags over to ESPY. He and His family have often come along side me and mine in the midst of our valleys. I know he will continue to lift up those around him, but he needs us to take a handle of the bag too.
MOLESKIN:
N/A
ANNOUNCEMENTS:
CSAUP on Friday. Get a team together.