F3 Knoxville

Tag: Scoutmaster

Arms, Abs, Legs, and Laps

THE SCENE: Comfortable but breezy
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Little baby arm circles, tempo squats, side straddle hops

THA-THANG:
3 exercises starting with 10 reps each.  After exercises are complete, run a lap.  Next round of exercises do 20 reps, then run 2 laps.  So on and so forth until recover.

  • Merkins
  • Flutter kicks 4-count
  • Bobby Hurleys

MARY:
Cherry pickers
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 wife loves the Olympics so we have been watching quite a bit lately. Earlier this week Michaela Shiffrin skied out of two races. Her interviews after the races we’re borderline depressing because she was so distraught.  After the second one she made the comment, “It makes me question the last 15 years.”  This really shocked me because that 75 seconds of the last 15 years was so minuscule and she is one of the best skiers there is. How can you define 15 years based off of 75 seconds. It made me sad for her because so much pressure had been put on her by others and herself.  After reflecting on her situation, I realized I have done this myself, especially in my professional career.  Fortunately Michaels bounced back and had a successful third run, even though she did not make the podium, she did make it to the bottom of the mountain with a smile on her face. It should not be your failures that defined you.  It should be how you respond to those failure that define you.
MOLESKIN:

ANNOUNCEMENTS:

The Wheel of Suffering

THE SCENE: mid 50’s, clear, and downright perfect F3 weather
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Windmills x 10

Cherry pickers x 10

Tempo Squats x 10.
THA-THANG:
The Pax picked up their CMUs and moseyed to the fountain, aka the wheel of suffering. After partnering up, one partner remained at the fountain doing 2-step blockees in a clockwise motion around the fountain until relived by their partner. The other pax moseyed to the bottom of Mt. Crumpet and begin the listed exercises. They stopped at 20 reps to relieve those on the wheel. Exercises are listed below.

  • 100 CMU Big Boys.
  • 120 CMU Overhead Press.
  • 140 Goblet squats
  • 160 Grave diggers.
  • To get back to the fountain, there was a small coned sectioned of the path for bearcrawling while dragging the block or lunging.

MARY:
No 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:
“6 xHumble yourselves, therefore, under the mighty hand of God so that at the proper time he may exalt you, 7 ycasting all your anxieties on him, because zhe cares for you.” ~ I Peter 5:5-6; “6 rdo not be anxious about anything, sbut in everything by prayer and supplication twith thanksgiving let your requests be made known to God. 7 And uthe peace of God, vwhich surpasses all understanding, will guard your hearts and your minds in Christ Jesus.” – Philippians 4:6-7
MOLESKIN:
Men, most of us struggle or know someone who struggles with worry, doubts, or anxiety. Yet the Scripture often tells us to take those anxieties to God, and He can comfort with an otherworldly peace that surpasses human understanding. Just like those of us who were on the wheel of suffering in the work out were looking for our partners to come release us from difficulty, we need to remember to look to God in the midst of difficult circumstances. I know that surrendering things to God is hard. Laying down idols is difficult. However, we are called to seek God’s face and trust in Him. Yes, we have to put in some effort in seeking the Lord, but He is the only one that can give us the satisfaction of our souls.
ANNOUNCEMENTS:
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.

Pushhhhh

THE Scene: chilly nice wind.  
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
5- merkins, 10 mountain climbers, 15 good mornings, 20 SSH

THA-THANG:
Truck push.

  • Pax loaded their CMU’s into Butterfingers truck.
  • Along the side walk, 20 cones. Pax pair up
  • 2 pax start pushing truck while pax are lined at cones doing the exercise till the truck gets to them. Pax pushing run to next open cone.
  • Cones are:
  • Burpees, HR Merkins, Leg Raises, Hip Raises, Crunchy Frogs, BBS, 100’s

Pushing the truck was far easier but with more pax and more weight could be different

e did a burpee catch me if you can to get Butterfingers Truck back. Pax push truck, one drops off does 5 burpees and run to catch truck and next pax drop off.

Kraken

  • 4 cones around the loop around the grindstone. 23 reps- for the winning score of the SB
  • Thrusters
  • Dips
  • T Merkins
  • Carolina Dry Docks
    MARY:
    100’s for times
    COUNT-OFF & NAME-O-RAMA
    CIRCLE OF TRUST/BOM:
    Spoke about our M and how she fits in the pax life.

    1. Maintenance = Deceleration

    The M will not prosper if the HIM thinks in terms of maintaining its vitality rather than Accelerating it

    If you think you are maintaining, you are actually Decelerating because there is no Status Quo .

    3. There is no Fifty Yard Line

    Halfway is not good enough when it comes to the M. It is not a football game where husband and wife meet at the fifty yard line for the coin flip. The HIM must drive the ball the full length of the field and stay in his wife’s red zone, regardless of whether she even breaks the huddle. To the Sad Clown focused on balance and fairness, this seems unfair and out-of-balance. Perhaps, but that’s what Acceleration requires when it comes to the M.

    4. Your Wife is not Your Best Friend

    She is made for a much higher purpose. There is a pedestal in the life of the HIM that is set out for his wife and there is no room on it for his best buddy

    “Enjoy life with your wife, whom you love, all the days of this meaningless life that God has given you under the sun—all your meaningless days. For this is your lot in life and in your toilsome labor under the sun.”

    Ecclesiastes 9:9

    MOLESKIN:
    ANNOUNCEMENTS:
    Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.

Infinity Ladder

THE SCENE: A chilly 27 degrees

F3 WELCOME & DISCLAIMER

WARM-O-RAMA:
SSH x20; Cherry Pickers x5; Oh Yeah Right Leg Lunge with Arm Circles Forward x15 and Left Leg Lunge with Arm Circles Backwards x15

THA-THANG:
Mosey down to the road near the Troll Bridge to start the ladder with Catalina Wine Mixers x10. Stop two is the base of Infinity Hill for Boxcutters x20. Stop three is 1/3 the way up Infinity Hill for Gas Pumps x30. Stop four is 2/3 the way up Infinity Hill for Big Boys x40. Stop 5 is the top of Infinity Hill for Pickle Pounders x50. Came back down the hill stopping to do all the exercises again.

Went back up the ladder again stopping at #2 for Imperial Squat Walkers x20 and #3 for Iron Mikes x30 then back down stopping to do Imperial Squat Walkers again.

Did Burpees x10 at the bottom and then back to stop 2 for Merkins x20. We were running out of time some went back to the grinder for Burpees x10 to finish it off.

MARY:
Flutter Kicks x15; LBCs for time

COUNT-OFF & NAME-O-RAMA
7 HIMs and 1 2.0 tackled the Infinity Ladder

CIRCLE OF TRUST/BOM:

“Beloved, let us love one another, for love is from God, and whoever loves has been born of God and knows God. Anyone who does not love does not know God, because God is love. In this the love of God was made manifest among us, that God sent his only Son into the world, so that we might live through him. In this is love, not that we have loved God but that he loved us and sent his Son to be the propitiation for our sins. Beloved, if God so loved us, we also ought to love one another. No one has ever seen God; if we love one another, God abides in us and his love is perfected in us.”
‭‭1 John‬ ‭4:7-12‬ ‭ESV‬‬

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

ANNOUNCEMENTS:
Mr. Rogers 50th birthday Q this Saturday. CSAUP at Asylum on 2/26, sign up in Slack.

Dora Mod

THE SCENE: Spring is in the air, beanies came off, ESPY did a SpiderMan from the building roof
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH, cherry pickers, side lunges, mosey around the parking lot
THA-THANG:
Partner up.  Pax 1 runs around the outside of the parking lot while Pax 2 does the list.  Flapjack until goal is reached.

  • Bent over rows x50
  • Burpees x100
  • Block curls x150
  • Squats x200
  • Scissors x250 (single count)
  • Repeat

MARY:
Curls for a minute, Big Boy Sit-Ups for time

COUNT-OFF & NAME-O-RAMA
KY, RadioShack, Webelo, Scoutmaster, Espy, Swerve, Rep Sleepy, Grouch

CIRCLE OF TRUST/BOM:
John 15:19 – If you were of the world, the world would love you as its own; but because you are not of the world, but I chose you out of the world, therefore the world hates you.

As HIMs in this world, YHWH calls us to be different.  It is easy to conform to the ways of this world when society tells you what a man should be when in reality, our only example should be Yeshua (Jesus).  He should us what it was to love unconditionally, teach without belittling, motivate without yelling, and be not of this world but in this world because the world will hate us when we are not conforming to its standard.  We should always be on the lookout for the enemy attacking us and trying to tell us that “it’s not that bad, is it really?”  Everything we do, we should do for the glory of YHWH because even if nobody else is looking, he is and he’s the only one that matters.