F3 Knoxville

Tag: Smoky

17 inches

THE SCENE: 66 degrees F, 83% humidity, cloudless skies.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH, Overhead claps, Cherry pickers, Imperial squat walkers
THA-THANG:

Mosey to Springbrook Fountain Trail Loop

At every other light pole on the trail are the exercises listed below.  Start with 5 burpees, run to second light pole and do 10 merkins.  Run back to start and do 5 burpees, run to second pole do 10 merkins, run to 4 poles do 15 WWIIs.  Run pack to start and continue the progression until all 8 exercises are performed on sequence.

5 Burpees

10 Merkins

15 WWII’s

20 Squat Jumps

25 Box Cutters

30 SSH’s

(Single Count)

35 Iron Mikes

(Single Count)

40 LBC’s

Mosey back to the AO.

Circle up and perform the following with a CMU.

Thrusters x10

Floor Press x20

Russian Swings x20

Triceps Extensions x20

Curls x20

Bent Rows x20

Lawn Mowers x10 each arm

Upright Rows x1 (times up)

MARY:
No time for Mary.  Got enough in Tha-Thang.

COUNT-OFF & NAME-O-RAMA
7 HIMs plus FNG, Hand Brakes from Elizabethtown, KY
CIRCLE OF TRUST/BOM:

In 1996, Coach John Scolinos was 78 years old and five years retired from a college coaching. He gave a presentation that began with a question. “Do you know how wide home plate is in Little League?”
After a pause, someone offered, “Seventeen inches?”, more of a question than answer.
“That’s right,” he said. “How about in Babe Ruth league? Any Babe Ruth coaches in the house?” Another long pause.
“Seventeen inches?” a guess from another reluctant coach.
“That’s right,” said Scolinos. “Now, how many high school coaches do we have in the room?” Hundreds of hands shot up, as the pattern began to appear. “How wide is home plate in high school.
“Seventeen inches,” they said.
“You’re right!” Scolinos barked. “And you college coaches, how wide is home plate in college?”
“Seventeen inches!” we said, in unison.
“Any Minor League coaches here? How wide is home plate in pro ball?”…………“Seventeen inches!”
“RIGHT! And in the Major Leagues, how wide home plate is in the Major Leagues?
“Seventeen inches!”
“SEV-EN-TEEN INCHES!” he confirmed, his voice bellowing off the walls. “And what do they do with a Big League pitcher who can’t throw the ball over a seventeen inch plate?” Pause. “They send him to Back to the minors. “What they don’t do is this: they don’t say, ‘Ah, that’s okay, Jimmy. If you can’t hit a seventeen-inch target? We’ll make it eighteen inches or nineteen inches. We’ll make it twenty inches so you have a better chance of hitting it. If you can’t hit that, let us know so we can make it wider still, say twenty-five inches.’”
And what do we do when your best player shows up late to practice? Do we hold him accountable? Or do we change the rules to fit him? Do we widen home plate?
This is the problem in our homes today. With our marriages, with the way we parent our kids. With our discipline.
We don’t teach accountability to our kids, and there is no consequence for failing to meet standards. We just widen the plate. “This is the problem in our schools today. The quality of our education is going downhill fast and teachers have been stripped of the tools they need to be successful, and to educate and discipline our young people. We are allowing others to widen home plate! Where is that getting us?”
“And this is the problem in the Church, where powerful people in positions of authority have taken advantage of young children, only to have such an atrocity swept under the rug for years. Our church leaders are widening home plate for themselves! And we allow it.”
“And the same is true with our government. Our so-called representatives make rules for us that don’t apply to themselves. They take bribes from lobbyists and foreign countries. They no longer serve us. And we allow them to widen home plate! We see our country falling into a dark abyss while we just watch.”
If we fail to hold ourselves to a higher standard, a standard of what we know to be right; if we fail to hold our spouses and our children to the same standards, if we are unwilling or unable to provide a consequence when they do not meet the standard; and if our schools & churches & our government fail to hold themselves accountable to those they serve, there is but one thing to look forward to …
…We have dark days ahead!.”
“Don’t widen the plate.”

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

Hops in the Hills

THE SCENE: A nice warm morning. Like 73
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
20 Side Straddle Hops, 10 Imperial Squat Walkers, 10 Tempo Merkins, 5 pull-ups, 10 balance board Squats, 15 dips.
THA-THANG:

On the way to the hills, stop and look both ways at each crossing. Aka, 10 T-Merkins

Hill 1: Home-Run Hill

Start at the top at 5 reps. 4 stations working down the hill. Come back to start and increase reps by 1. Stopped for time.

  • T-merkins
  • Iron Squats
  • Pull-ups
  • Swing thrusters

Hill 2: Mount Suckmore

11s starting with 10 burpees at the bottom.

Burpees, Bernie up, crunches, Bear crawl down. Stopped for time.

Hill 3: Bonus Hill

5 BBS at the bottom, Bernie up, 5 WW2 at the top, run down. Repeat 3 times.

MARY:
Protractor, Wide Flutter Kicks in cadence, Superman swims, hold 6 inches for time
COUNT-OFF & NAME-O-RAMA
6 HIMs!
CIRCLE OF TRUST/BOM:
This week was my daughter’s first Birthday. Had me reflecting on how everything is a first for her at this age and how much that opens my eyes to see the world with fresh eyes. I encourage you guys to look at the world with those fresh eyes. Do so with your kids or take on a mentor.
MOLESKIN:
Insert any personal comments, notes, devotion content, etc.
ANNOUNCEMENTS:
Don’t forget the Dog pound CSAUP event! Sign up asap. Also think ahead to the Hardship Hill event. Will be a good time and we are getting a team together.

Hundo’s Hundred

THE SCENE: Muggy, but beautiful morning.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
16 x SSH

Little baby arm circles 10 forward and 10 back

Mosey around tennis courts with a stop for 10 Merkins

THA-THANG:
Grab a Battle Buddy.  One person runs to the Troll Bridge and pays the Troll 5 burpees then runs back.  The other person is working through the exercises below.  They alternate turns and add their reps together.  All exercises are a cumulative 100 before moving to the next.

  • CMU Swings
  • Alpos
  • Big Boy Sit Ups
  • Monkey Humpers
  • Shoulder Taps (2 ct)
  • CMU Curls
  • Dips
  • Flutter Kicks (2 ct)

MARY:
Protractor, Flutter Kicks, and Little Baby Crunches for time.
COUNT-OFF & NAME-O-RAMA
Welcome FNG “Tightspot” and 2.0 Lumberjack.
CIRCLE OF TRUST/BOM:
I heard someone say once that you are the average of your 5 closest friends.  I thought that was an odd thing to say, but I thought about my life.  I saw where when I was younger and associated with people who maybe didn’t always do the right things or acted selfishly I started to gravitate toward acting that way.  When I associated with people who tried to live the right way I started to gravitate that direction.  So my point is to be intentional with who you spend your time with because it will influence you.  F3 is a good place to start.
MOLESKIN:
Prayer requests taken and lifted up for our F3 brothers in the armed forces and for health and healing.
ANNOUNCEMENTS:
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.

Drop and give me 25

THE SCENE: You’d think water would evaporate, but nope… so it rained but not from the sky.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
20 SSH, 10 cherry pickers, 10 LBAC forward, 10 backward,
THA-THANG:
Around the Greenway, stopping at each sign, drop and give me Merkins, BBS, Iron Mikes

Reps: 25, then 20, 15, 10, 10, 15, 20

Part 2: AMRAP of…

  • 5 pullups
  • 5 bench jump overs
  • 5 lines of bear crawl
  • 10 smerf jacks
  • Run back to start

MARY:
Crunch-o-rama: 30 crunches, 30 bicycle, 30 prayer crunches, 15 gas pumps
COUNT-OFF & NAME-O-RAMA
9 including one 2.0
CIRCLE OF TRUST/BOM:
Men are known for having only 2 emotions: anger and sadness. Obviously, we are meant to have more emotional depth than that, so let’s look at the Bible for any examples. Our Lord, Jesus, is a great example of righteous anger. Anger not motivated by hate, but by justice. In America, we are known to be observers over actors. As men, we need to act when we see injustice. We need to get angry and do something about the wrongs done to others. With sadness, our Lord, Jesus, is again the perfect example. When Lazarus, His friend, died, Jesus wept. We can find solice in the fact that our King felt the same that we do over loss. We need to be able to express that and lean on one another in those times of sorrow.
MOLESKIN:

ANNOUNCEMENTS:

ABC’s and Frisbees

THE SCENE:  70ish and soupy humid

F3 WELCOME & DISCLAIMER

WARM UP:

 

25 SSH

15 Slippery Dip Cans

15 Reverse Lunges

15 Squats

25 SSH

 

MOSEY:

 

THE THING:

 

ALPHABET CHALLENGE (30 minutes)

 

# – Side Shuttle Hops 26 in cadence

A – One Minute Plank

B – 26 Burpees

C – 26 Lunges in cadence

D – 26 Air Squats civilian count

E – One Minute Superman

F – 26 Merkins civilian count

G – 26 Plank Jacks civilian count

H – 26 Shoulder Touch Planks in cadence

I – One minute Squat Hold Punches

J – 26 Bicycles in cadence

K – 26 WWII Sit-ups civilian count

L – 26 Apollo Ohno’s civilian count

M – 26 Broad Jumps

N – One minute high knees

O – 26 Merkins civilian count

P – 26 Mountain Climbers in cadence

Q – 26 American Hammers in cadence

R – One minute wall sit

S – 26 Heels to Heaven civilian count

T – 26 Sit Up Punches civilian count

U – 26 Dollies civilian count

V – 26 Diamond Merkins civilian count

W – 26 Step Ups in cadence

X – 26 Derkins civilian count

Y – 26 Dips civilian count

Z – One minute flutter kicks

 

MOSEY:

 

FRISBEE CHALLENGE (no Mary):

COUNT-OFF & NAME-O-RAMA
12 and a 2.0
CIRCLE OF TRUST/BOM:
Insert the WORD here.
MOLESKIN:
Insert any personal comments, notes, devotion content, etc.
ANNOUNCEMENTS:
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.