F3 Knoxville

Tag: Snorkel

Fat Amy’s Necktie

THE SCENE: Low 40’s and quite pleasant.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

20 SSH

10 Windmills

THA-THANG:

Mosey to the Plateau of Pain.

16 cones across the plateau. Run to first cone and do exercise. Run back to start then on to second cone for next exercise and so on.

  1. 50 Squats
  2. 20 Burpees
  3. 40 BBS
  4. 20 Burpees
  5. 30 Merkins
  6. 20 Burpees
  7. 20 Iron Squats
  8. 20 Burpees
  9. 20 Burpees
  10. 20 Iron Squats
  11. 20 Burpees
  12. 30 Merkins
  13. 20 Burpees
  14. 40 BBS
  15. 20 Burpees
  16. 50 Squats

MARY:

20 Flutter Kicks

20 LBCs

Repeated 4 times

COUNT-OFF & NAME-O-RAMA
13 HIMs
CIRCLE OF TRUST/BOM:

Abridged version of the Bluejacket’s guide to leadership. A 1943 manual given to junior enlisted sailors.

Loyalty. Loyalty is the opposite of treachery. A man who is not true to himself cannot be loyal to anyone or anything.

Faith. Believe in yourself. Trust yourself. Count on yourself.

Obedience. To be obedient is to place your own desires and impulses in second position.

Courage. Courage is that quality which enables one to meet danger and difficulties with firmness and with ability unimpaired. It does not mean absence of fear. A courageous man has mastered fear. Cool courage implies ability to exercise sound judgment in the face of danger.

Honor. Act so that your home folks will be proud of you, and will tell all of your friends what fine things you are doing. Act so that others will want to be like you.

Self-control. Self-control is the visible evidence of self-discipline.

Knowledge. Knowledge comes only through study and hard work. Men always respect you for what you know. It pays to know, and to know you know. Know your own job well and when you know it perfectly you will be on your way to knowing the job ahead of you.

Reliability. Always do what you are told to do, and do it the best you know how.

Spirit. To have spirit means to be able to become enthusiastic and inspired in everything you do and to show a lively interest in your work.

Justice. Be square. Play the game hard, but play it squarely. Give a square deal to others and expect one in return. Act so that others can respect you as a man.

Truthfulness. The final test of a man is: In a pinch, will he lie? Many a man who told the whole truth has been let off or given light punishment, where the liar was punished for the offense and for lying as well.

Conduct. Good behavior and a clear record are essential for promotion to positions of leadership. A leader’s conduct must always be exemplary and the standards maintained by leaders are very high.

Initiative. Sound judgment in taking the initiative (or in leading toward a goal) is an essential quality in a leader.

Energetic. A man who does not spare his efforts, or value them higher than the proper performance of his duty, is energetic. He does things the “smart” way and is not too concerned about whether it is the “hard” way or the “easy” way.

Cheerfulness. Good will, easy manners, and friendly speech are contagious.

Honesty. Your belongings are yours and yours to use or dispose of. Stealing is an admission by a man that he is inadequate to obtain the things he craves by fair and open means.

MOLESKIN:
I think I set a new calorie and mileage record for myself on that one. 781 cals and 4.13 miles.
ANNOUNCEMENTS:

Gold Rush!

THE SCENE: perfectly right in between cold and warm.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
I had them youngsters bid farewell to Sally with some cossack squats. Sally was a mess of emotion. First she was up, then down, then up again…

Then we all settled affairs at the farm by selling our 10 henderkins to farmer Yosef, and but then we were cut free to head up to the mountains and seek our fortunes.

THA-THANG:
Everyone grabbed a pickaxe from the CMU depot, so there was plenty of them up in the mines.

Without giving away any incriminating details, and laid out the plan that would soon make me-er uh… all of us rich!

At the mountain, we had a couple of fellers hold up the old abandoned mine shafts in a variety of ways:

  • Low plank
  • Knees above parallel bars
  • Bar hang
  • Low dip
  • Balance board
  • Etc.

Meanwhile we sent another feller down in the mine to dig out some nuggets (10 blockies per nugget). As soon as anyone dropped their shaft, boy I’ll tell you it kicked up a heap of dust and make a racket that carried on for miles! So I told the boys to split and split fast anytime that happened and to lay low in the camps.

Laying low in the camps:

Camp 1

  • 20 iron Mikes 2ct
  • 20 monkey jumpers 4ct
  • 20 side lunges (10 each leg)

Camp 2

  • 20 mountain Climbers 4ct
  • 20 Peter Parkers 4ct
  • 20 in and outs single ct

Camp 3

  • 20 diamond merkins
  • 20 Carolina dry dock
  • 20 Berpees

Camp 4

  • 20 cmu bent rows
  • 20 Lawnmowers (10 per arm)
  • 20 cmu swings

MARY:
After a good day of prospecting, I introduced the boys to Mary and she showed us a good time… 20 ic LBCs and hold 6 inches…

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:
Much like prospecting, life can feel like things are getting in the way of each other. Work keeps us from family. Family drama makes work hard. Etc. However, we need to keep the perspective that we are where we are meant to be in each moment to do the best we can in that moment. Laying low in the camps isn’t just so you can get up to mine gold. There is good stuff happening wherever we are if we’re willing to be a part of it.
MOLESKIN:
Insert any personal comments, notes, devotion content, etc.
ANNOUNCEMENTS:
Breakfast @Drifter’s on Saturday and Snokel says we’ll have to earn it.

Don’t mess up the pretty dirt

THE SCENE: Cold and a bit frosty
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

  • Arm Circles x10 IC
  • Cherry Pickers x8 IC
  • 10 Squats, run to other side of parking lot and do 5 merkins and return
    • Repeat with 20 and 30 squats

THA-THANG:

Indian Run over to the Educator only to find out that there is nice smooth dirt (probably freshly seeded). Woodshack did not want to harm the dirt since he is so nice. So instead, we jogged over to the worse and steeper Mount Suckmore and did 12’s instead of 11’s since time was wasted.

  • Start with 11 Iron Mikes (each leg) at the bottom
  • Start with 1 Inchworm Merkin Broad Jump at the top
  • Bernie up the hill each time (RIP quads)

Indian Run back to AO

MARY:
Thunderstruck!

  • Hold a plank through the song Thunderstruck
  • Merkin every time “thunder” is said
  • Should taps during solo
  • LBC’s and Heels to Heaven to close out time

COUNT-OFF & NAME-O-RAMA
13 strong
CIRCLE OF TRUST/BOM:
Kobe Bryant was all over the news and social media this week after his sudden passing in a helicopter crash. One of my favorite quotes I saw by him was:

” I don’t want to be the next Michael Jordan, I only want to be Kobe Bryant”

He spent his life becoming one of the greatest basketball players of all time. He had plenty of people he looked up to, but he was himself and never stopped being himself.

1 Samuel 16:7 – But the Lord said to Samuel, “Do not look on his appearance or on the height of his stature, because I have rejected him. For the Lord sees not as a man sees: Man looks on the outward appearance, but the Lord looks on the heart.”

Be your own person in life. Don’t follow in the footsteps of others. Use them as examples and learning points to form the person you want your friends, family, and children to remember when you’re gone one day. That is what leaving a legacy is all about.

 

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

Invictus

THE SCENE: Just less than 40°
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Mosey 1/3 mile loop

THA-THANG:

Everyone has 2 CMUs at Grinder steps.

20-1

Burpee Deadlifts

Block Boys

Thrusters

Do 1 rounds of all 3 exercises then run down to troll bridge and back up.

MARY:

10 4-ct Oblique Tucks per side

10 4-ct Bottle Touches

Repeat

Hold banana for last minute

COUNT-OFF & NAME-O-RAMA
11 HIMs including FNG Wheelie
CIRCLE OF TRUST/BOM:

“Invictus” by William Ernest Henley

Out of the night that covers me,

Black as the pit from pole to pole,

I thank whatever gods may be

For my unconquerable soul.

In the fell clutch of circumstance

I have not winced nor cried aloud.

Under the bludgeonings of chance

My head is bloody, but unbowed.

Beyond this place of wrath and tears

Looms but the Horror of the shade,

And yet the menace of the years

Finds and shall find me unafraid.

It matters not how strait the gate,

How charged with punishments the scroll,

I am the master of my fate,

I am the captain of my soul.

MOLESKIN:
I think next time we should do 2 rounds of PT then run to try and get it all in. I completed through 6 reps so still had 5 rounds to go.
ANNOUNCEMENTS:
Breakfast at Drifter’s next Saturday the 1st.

Staying busy

THE SCENE: Cool and clear
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Cherry Pickers

Merkins, Q calls up and down

SSH

THA-THANG:

Each PAX grabs a CMU and mosey to MT. Crumpet, partner up at the base and Dora the following exercises while your partner charges up Crumpet with the CMU and execute 10 each of: Curls, Chest press, Tricep extension.

Time to go to church: Mosey to the church parking lot for CMUicides, tote your CMU to each parking lot island and back. Merkins when you get back. 2 rounds. Mosey back to AO

MARY:
Overhead CMU hold until PAX is up. CMU overhead press till time is up
COUNT-OFF & NAME-O-RAMA
Butterfingers, Drifter, Taco, Moses, Snorkel, Mailbox, Steer, Neighbor, Faceplant, Swayze, Espy
CIRCLE OF TRUST/BOM:
The standard answer when you get asked “how are you?” is easily “Busy” it feels like busy sometimes equals success and sometimes it does but be aware of staying busy to avoid the bigger issue at heart.

“We want to complexify our lives. We don’t have to, we want to. We want to be harried and hassled and busy. Unconsciously, we want the very things we complain about. For if we had leisure, we would look at ourselves and listen to our hearts and see the great gaping hole in our hearts and be terrified, because that hole is so big that nothing but God can fill it.” — Kreeft.

The lesson here is to acknowledge that great gaping hole and the only one that can fill it. Spend time in the WORD and with people that point out that hole, be there to point it out for others. Stop being busy every once in a while, slow down and realize you are a well loved son of an amazing God.

MOLESKIN:
Great to see a new face and some old friends!
ANNOUNCEMENTS:
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.