F3 Knoxville

Tag: Smuggler

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!

Leg day at the landing strip

THE SCENE: A little chilly. Summer can get here whenever it wants to
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Classic Nair warm up. A lap to the pavilion to the starting point for the beatdown
THA-THANG:
Three stations along the greenway, along the stretch from the pavilion to the bridge. We need a name for this area. Nasir’s runway has been suggested before, but I’m thinking the landing strip fits. Anyways, back to the back blast. At each station, do the exercise and continue on to the next. At the end, run back to the beginning and do another round. Repetitions increase each round, going from 2 to 4 to 6, etc. exercises as follows

  • Squats
  • Step ups
  • Monkey humpers

MARY:
Thigh masters x10 incase anyone didn’t get enough legs
COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
“A disciplined mind leads to happiness. An undisciplined mind leads to suffering” the Dalai Lama
MOLESKIN:
Insert any personal comments, notes, devotion content, etc.
ANNOUNCEMENTS:
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.

Grindstone craps shoot

THE SCENE: Temp 45F, light westerly breeze, mostly cloudy, grindstone dry.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA: 

Butterfingers, Smuggler, 2.0 Webelo, and Scoutmaster in attendance.

Side straddle hops x20, Cherry pickers x10
THA-THANG:
Straight into THA-THANG:

HIMs pair off on one side of the basketball courts, roll dice and do the corresponding exercises.

Roll 1 – One HIM farmer carries two CMUs and travels to far side of Grindstone and back, other HIM stays stationary and does merkins.  When traveler returns, switch and repeat.

Roll 2 – Traveler bear crawls to far side, stationary does tricep curls with CMU, switch and repeat.

Roll 3 – Traveler lunges to far side with CMU, stationary does big boy setups, switch and repeat.

Roll 4 – Traveler overhead carries CMU to far side, stationary does burpees, switch and repeat.

Roll 5 – Traveler crab walks to far side, stationary curls CMU, switch and repeat.

Roll 6 – Traveler suicides to far side, stationary does Grady corns, switch and repeat.

Optional – Take a break and both run to bridge, do WWII sit ups x20, run back to grindstone for more dice rolling.

 

MARY:
No MARY, “Recover” called at 0615 on the dot.
COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:

10 Rules of leadership from MAJ Richard (Dick) Winters:

  1. Strive to be a leader of character, competence, and courage.
  2. Lead from the front. Say, “Follow me!” and then lead the way.
  3. Stay in top physical shape—physical stamina is the root of mental toughness.
  4. Develop your team. If you know your people, are fair in setting realistic goals and expectations, and lead by example, you will develop teamwork.
  5. Delegate responsibility to your subordinates and let them do their jobs. You can’t do a good job if you don’t have a chance to use your imagination or your creativity.
  6. Anticipate problems and prepare to overcome obstacles. Don’t wait until you get to the top of the ridge and then make up your mind.
  7. Remain humble. Don’t worry about who receives the credit. Never let power or authority go to your head.
  8. Take a moment of self-reflection. Look at yourself in the mirror every night and ask yourself if you did your best.
  9. True satisfaction comes from getting the job done. The key to a successful leader is to earn respect—not because of rank or position, but because you are a leader of character.
  10. Hang tough!—Never, ever give up.
    MOLESKIN:
    Stationary exercises are easier than bear crawling and crab walking. But, Grady corns are crowd pleasers!
    ANNOUNCEMENTS:
    2nd F today – lunch with Avocado at Black Horse Pub and Brewery.

Just Another Pinochle Monday

THE SCENE: calm and low-mid 30s
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH, Tempo Squats, Mountain Climbers (IC), Moroccan Night Clubs
THA-THANG:
Indian run the long way to the track.  We used a deck of cards from one of my favorite games: pinochle.  Everyone drew a card and did corresponding reps and exercises below and then ran 100m on the track and back.

  • Hearts = Merkins
  • Diamonds = Burpees
  • Spades = Squats
  • Clubs = American Hammer (2ct)

 

  • 10s = 10 reps
  • Js = 11 reps
  • Qs = 12 reps
  • Ks = 13 reps
  • As = 20 reps

MARY:
Mosey back to grindstone.  Stretch OTO 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:
Awhile back someone contacted me about becoming a travel agent so I sent her all the info to apply.  A few weeks later she let me know that she had decided not to pursue it because she felt she just didn’t have the time to dedicate to it.  I told her that seemed wise and that life without time isn’t truly living.

So often every minute of our lives are filled with something to do and if we don’t actually have something to do, we often find something meaningless to fill it with.  We’ve been programed to be uncomfortable with silence, with stillness.  I encourage you to be okay with silence and stillness.  Actually, I challenge you to build it into your day/week.  It might mean saying “no” to some things, even some things that are good (not F3 though).

MOLESKIN:
We made it threw the deck.  I was accused of stacking the deck.  To their credit, I only drew one burpee card and it was a 10.
ANNOUNCEMENTS:
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.

Madness in March

THE SCENE: Great workout weather !
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
1. 10 Cherry pickers (3 count)

2. 10 Tempo Squats (3 count)

THA-THANG:

PAX partnered up; PAX A & B completed the corresponding workouts below and then switched (rinse and repeat) until time elapsed. Workouts were completed in order (#s 1-5) with the odd numbers being performed on the grindstone and even numbers were performed at the top of the hill by the church. If a PAX completed his workout before his partner, then he held a plank until his partnered completed their workout.

Rep numbers align with the March Madness rounds in the NCAA basketball tournament.

  1. 64 – A) LBCs B) Flutter Kicks (1 count)
  2. 32 – A) Bobby Hurleys B) Iron Mikes (1 count)
  3. 16 –  A) Thrusters B) Block swings
  4. 8  –  A) Burpees B) jump Squats
  5. 4 –  A) Blockees B) Blockees

MARY:
Only ~30 seconds remaining. Held plank for time.

COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
Servant Leadership —

A key tenet of servant leadership is that servant leaders inspire their followers to emulate the leader’s behavior by prioritizing the needs of others above their own. Ukrainian President  Zelensky is providing a master class on the skillful display of servant leadership through leading by example and refusing to leave his people behind. “I don’t need a ride, I need ammunition”. Extremely powerful.

As Christian men, the devil is constantly trying to pick battles with us mentally, physically, and emotionally. We must stand firm on the promises of God and lead our families, colleagues, etc. the right way.

MOLESKIN:
None
ANNOUNCEMENTS:
None