F3 Knoxville

Tag: Scoutmaster

Revenge of the Monthly Challenge

THE SCENE: Warm enough for me to wear shorts and short sleeves.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Side straddle hops, jog to other baseline on bb court, butt kicks back, mummy kicks to other baseline, lunches back.  Mosey to track
THA-THANG:
Do 5 reps of each exercise then run a lap.  Then do 10 reps and 2 laps, 15 reps and 3 laps, 20 reps and 4 laps.  Exercises are below and sound familiar to those in the “monthly challenge feed” in Slack.

  • Leg lifts
  • Hip raises
  • LBCs
  • 100s (but just the corresponding number of reps)
  • Crunchy frogs

MARY:
Cherry pickers then overhead claps until 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:
Every once in awhile, those articles that show up when you open an new window in your browser gets me.  One got me this week that I thought was worth the quick read:

https://getpocket.com/explore/item/8-rules-to-do-everything-better?utm_source=pocket-newtab

MOLESKIN:
Weebalow is aspiring to be Swerve and Baby Weight with his new hair-do.
ANNOUNCEMENTS:
Triple threat this Saturday!

  1. Flag hand off at bomb shelter.
  2. Breakfast at Drifter’s.
  3. Possible pre-ruck.

Torential Tuesday

THE SCENE: 50s. Lot of sky sweat. Bit of lightning so had to stay under cover.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
20 SSH, 15 Imp Squat Walkers, 10 cherry pickers, 5 burpees (plus a few others sprinkled in)
THA-THANG:
Had to pivot a bit. Did Sally song with merkins. Did another song with a basketball pass while holding a v-up. Thunder Struck with holding squat and a jump squat on each thunder.

Then we did a little free throw. Try to hit at least 3. 10 attempts. Miss is 5 drydocks for everyone. Make is 5 star jumps for everyone.

MARY:
ABCs, hold superman, pax roulette.
COUNT-OFF & NAME-O-RAMA
7 PAX
CIRCLE OF TRUST/BOM:
I’m in Customer Experience for my job, and I just got back from Disney world. A good book on the topic is the Experience Economy. It talks about the progression of economic value. How we started in a commodity based economy, progressed to goods, then service, and now Experience. At each level, people attribute a hire value and are willing to pay more for it. Hence, me paying way more than I should on stuffed animals at Disney. Anyway, the point being that an even higher economic offering is transformation. The best example is working out. You subject yourself to a bunch of uncomfortable experiences for the end result of a physical transformation in your body. And Disney is fun, but the more meaningful time I spend in the long run is in the things that invest in my own transformation. So where are you placing value? On stuff? On kicking back and having cool experiences? Or on investing time in transformation, physical, spiritual, etc.?
MOLESKIN:
N/A
ANNOUNCEMENTS:
Speedway is starting next week! Help by showing up or Qing.

Death by Dora part 2

THE SCENE: Chilly but clear.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Arm circles ICx10. Warm up mosey
THA-THANG:

Dora style workout with Death By Merkins going at the same time. Merkin EMOM timer, increase reps by one until you can’t complete the set in a minute and then reset to 1 rep and restart. Dora exercises as follows

  • 100 CMU squats
  • 200 CMU curls
  • 300 monkey humpers

MARY:
Flutter kicks, LBCs
COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
The other day my daughter was asking to pick what she wanted to watch after school. I was expecting Octonauts or some other childrens show. But instead she asked to watch Star Wars, one of my favorites. She had never seen it before, but knew I like it. This goes to show how much the kids watch us and model after us and the importance of being a good role model.
MOLESKIN:
Safe travels to Avocado as he heads back to Egypt
ANNOUNCEMENTS:
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.

No legs

THE SCENE: Perfect weather for a no legs beatdown
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Tempo merkins, overhead claps
THA-THANG:
Stations arranged around the grinder, rotate every 2 mins and run the apex loop

Beatdown stations

-merkins

-arm twists w bricks

-power u w bricks

-dry docks

-curls w CMU

-tricep raises w CMU

-inchworm merkins

-lawn mower pulls

MARY:
More non-leg work with bricks
COUNT-OFF & NAME-O-RAMA
CIRCLE OF TRUST/BOM:
Phil. 4, 6-7 How often are we anxious without going to the Lord with prayer and supplication? If we do he promises us peace that pases understanding.
MOLESKIN:

Avocado returns to Egypt on Saturday, safe travels brother!
ANNOUNCEMENTS:
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.

Four Spokes and a wheel

THE SCENE: Above 50 damp grass and a nice fog setting in over the Oval Office
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
A gentle mosey to the Oval Office with some Frankensteins, hamstring scoop’s, butt kicks, knee hugs
THA-THANG:

Start in the middle of the football  field

4 cones on track at each “corner”

start with 5 burpees

Run to cone 1, do 7 reps of exercise

Run back to center

5 burpees

Run to cone 2 and repeat for the other cones

After you finish exercise at cone 4 run one lap , start finish at cone 4. Run back to middle , round complete.
Start with 7 reps each exercise , increase by 7 each round. repeat for time.
Cone 1- Merkins

Cone 2- Flutter kicks

Cone 3- Squats

Cone 4- BBS

MARY:
No time today
COUNT-OFF & NAME-O-RAMA
CIRCLE OF TRUST/BOM:

Demonstrating patients has been my number one goal this year. Sometimes that patients is found in providing enduring support and belief in those we love, especially as a father to our kids.

“My dad gave me the greatest gift anyone could give another person- he believed in me.”

MOLESKIN:

ANNOUNCEMENTS:
Let’s get a 2nd F lunch set for this month!