F3 Knoxville

Tag: Scoutmaster

100’s

THE SCENE:  50s and nice
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
5 ssh, 5 hand stand push ups, 5 pull ups/body rows, 5 cherry pickers
THA-THANG:

Mosey to church parking lot.

start at fist barrier.

100 reps of each exercise 

  • Curls
  • Military press
  • Block press + leg hold
  • RDLs

Every 20 reps run to end of parking lot and back

EMOM timer going during workout . Start with 1 burpee.  each min increase by 1 rep . When can’t complete reps in 1 min go back to 1

Mosey back to GS
MARY:
No time
COUNT-OFF & NAME-O-RAMA
CIRCLE OF TRUST/BOM:
“My father didn’t tell me how to live; he lived, and let me watch him do it.”

ANNOUNCEMENTS:
Let’s get together Saturday to watch Tennessee and Michigan

The Little HIMs that Could

THE SCENE: Clear, calm, and cold (to me).
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Side-straddle hops, little baby arm circles, mosey to find a nice hill.
THA-THANG:
5 workouts at the bottom of the hill, each increase by 10 reps, with the first being 10.  Do one exerceise, then run the hill.  Then do second exercise and so on.  The group does the exercise together.  Once the first HIM completes the exercise, the whole group stops and all run up hill doing a backwards Indian run (front man peels off and runs to the back).  This didn’t really work as I envisioned so we modified the and paired up.  The rest of the workout was completed with partners.  The exercises were:

  • 10 burpees
  • 20 Bobby Hurley’s
  • 30 Mountain Climbers (4 ct)
  • 40 Iron Mikes (single ct)
  • 50 little baby crunches

MARY:
cherry pickers 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:

My son got on a kick where he wanted to read the same book every night.  He kept picking a book about leadership (which is odd for a 4 year old..) so I thought I’d share what I’ve learned by reading it every night for 2 weeks.

The little train was carrying all these wonderful things to the good little boys and girls on the other side of the mountain. She puffed along merrily. Then all of a sudden she stopped with a jerk. She simply could not go on another inch. She tried and she tried but her wheels would not turn.

Here comes a shiny new engine said the funny little clown who jumped out of the train. Let us ask him to help us. So all of the dolls and toys cried out together.

A good leader will rally those around him to work in unity.

Please shiny the engine won’t you pull our train over the mountain? Our engine has broken down and the boys and girls on the other side won’t have any toys to play with or good food to eat unless you help us.

A good leader communicates the purpose of a mission. They “why” behind the work.

The little train and all the dolls and toys were very sad. Cheer up cried the little toy clown. The freight engine is not the only one in the world. Here comes another. He looks very old and tired but a train is a little perhaps he can help us.

A good leader is an encourager and should have a constant supply of optimism.

A good leader can recognize potential in others even when they may not recognize it within themselves. Though one engine was old and another small, the clown saw potential in them.

She tugged and pulled and pulled and tugged and slowly, slowly, slowly they started off. The toy clown jumped aboard and all the dolls and the toy animals began to smile and cheer.

The clown was the last to get back on the train. A good leader put others first.

The book is named after the engine that came into the story the last few pages of the book but the clown was there the whole time and who truly led them over the mountain.

MOLESKIN:
Happy to have Moses back!!!  Indian runs aren’t the best up long hills.
ANNOUNCEMENTS:
Check Slack for info on flag hand-off at Bomb Shelter.  Check Slack for info on getting together to watch March Madness.

A Bit Foolish

THE SCENE: Low 60s with rain

F3 WELCOME & DISCLAIMER


WARM-O-RAMA:

Windmills x10; SSH x20; Mosey to the pavilion

THA-THANG:
Partner up, partner one does step ups while partner two does an exercise that flip flop. Start with 10 reps per exercise and work up to 40 increasing by 10 each round than start back down. Run to top of Blind Man’s Hill and back after each round. Exercises were:

  • Merkins
  • Big Boy Sit Ups
  • Squats

MARY:
Assorted planks; Overhead Claps x20

COUNT-OFF & NAME-O-RAMA
Smuggler, Baby Weight, Scoutmaster, Webelo, Rep Sleepy

CIRCLE OF TRUST/BOM:

Drifter mentioned in Slack yesterday that I was in rare form and appreciated me bringing some joy to the gloom. It got me thinking about how all of us have that side to us that some may consider foolish. Listen to these quotes:

Mix a little foolishness with your prudence; it’s good to be silly at the right moment.

— Horace, Roman poet

I was young and foolish then; now I am old and foolisher.

— Mark Twain

Until you’re ready to look foolish, you’ll never have the possibility of being great.

— Cher

I think that we as men are often hesitant to show our foolish side but then here we are at 5:30am in the rain working out outside. Don’t be afraid to let all parts of your personality come through when dealing with others, sometimes the biggest breakthrough can be found in what the world calls foolish.

“For the word of the cross is folly to those who are perishing, but to us who are being saved it is the power of God.”

‭‭1 Corinthians‬ ‭1:18‬ ‭ESV‬‬

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

So Dicey

THE SCENE: Extremely wet and light/moderate rain – 59 degrees

F3 WELCOME & DISCLAIMER

WARM-O-RAMA:
Lunges, hamstring stretches, and arm stretches across the b-ball court sideline.

THA-THANG:

Mosey to the Pavilion. Roll 6 sided dice and perform corresponding workouts below. 1st roll was the exact number on dice, 2nd roll was the number on the dice x2; Rinse and repeat. At the 10 min, 25 min, and 40 min marks, PAX stopped their workouts and went for a run around the loop (10 min mark) and one minute wall sits (25 min and 40 min marks)

  • 1 – Run loop from the warmup
  • 2 – Merkins x23
  • 3 – Squats x23
  • 4 – Big Boy Sit Ups x23
  • 5 – Heel Touches x23
  • 6 – Dips x24
  • 8 – Flutter Kicks (4-ct) x23
  • 10 – Burpees x23
  • 12 – Line Jumps x23

MARY:

No time remaining.

COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
Simple message: MIND AND MANAGE YOUR BUSINESS! Our Pastor recently completed a three week series on Work, Money, and Marriage. It was a great reminder for us to stop comparing our lives and our situations to others in all aspects of life. When comparison enters our life, our mindset changes from being a learner to being a critic. Manage your own situations and households. Focus solely on your own relationship with Christ, your spouse, your family, your friends, your colleagues, etc.

MOLESKIN:
None
ANNOUNCEMENTS:
None

Arsenal 2/21

THE SCENE: Cool but clear
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH ICx10
THA-THANG:
Go down to the greenway by the grinder.  Smuggler deemed this “Nair’s Runway” due to my habit of using this stretch. Starting at the asphalt patch before the pavilion, cycle through squats here, run to the benches and do step ups, run to the bridge and do big boy sit ups before running back to the start. First round is 2 reps, second round is 4, third round 6, etc.

 

MARY:
A little Pax roulette of thigh masters, tempo squats, flutter kicks, tempo Merkins, gas pumps and LBCs
COUNT-OFF & NAME-O-RAMA
5+1 2.0 on Webelo

CIRCLE OF TRUST/BOM:
People will forget what you said. People will forget what you did. But people will never forget how you made them feel
MOLESKIN:
Insert any personal comments, notes, devotion content, etc.
ANNOUNCEMENTS:
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.