F3 Knoxville

[bluegrass-pm-otb] Discount Dora

AO: bluegrass-pm-otb
Q: Lightweight
PAX: Sparkler, Steam, Pusher, Brick, Finger Lickin’, The Situation, Down Under, Curveball
FNGs: None
COUNT: 9
WARMUP:
It was super hot so the warm up utilized slow stretching movements.
Ssh
Abe Vigoda
Tempo merkin
Tempo Squats
Cherry pickers

THE THANG:
Rd 1. Coupon Dora
100 x Curls
200 × presses
300 x rows or Swings
Partner ran to sign and did 2x burpees

Rd 2. No coupon Dora
100 x Incline merkins
200 x lbc
300 x squats
Wmd merkin at sign on run, dropped this hal way through.

Fellowship Mosey with coupons back toward AO
Stopped for Merkin ring of fire

MARY:
🍒 pickers, imp. Walkers, ssh

ANNOUNCEMENTS:
westhills-ruck-otb launch Monday, 0700 start.
asylum-pm special football themed beatdown
This AO kicks off Wednesday!
Mud run Saturday, need water and people if they want to come out

COT:
Leadership. God called on Joshua to lead after Moses’s death. Joshua 1:9, God told Joshua to be Strong, Courageous, and Faithful.

zuutopia

AO: asylum-daybreak
Q: skewer
PAX: Steam, Brick, Lilydipper, Pele (Jon Lindberg), Qbert, Pusher, Choir Boy, lebowski, Dain Bramage (Will Olson), F3 Pluto ( Hugh Nystrom), Mr Jinxy, High Heels (Henry Ritchie)
FNGs: None
COUNT: 13
WARMUP:

THE THANG:

MARY:

ANNOUNCEMENTS:

COT:

[qsource-ao] Kickoff for QSource AO

AO: qsource-ao
Q: Borg
PAX: Mermaid, Spellcheck, Borg, Steam
FNGs: None
COUNT: 4
WARMUP: Chat until 6a.m.

THE THANG:
Started at 6a.m.
Discussion points
1. Vision is for this to grow. Everyone attending can take this and start a new one. The ET Super Region is an easy drive through the valley.
2. QSOURCE AO best practices doc and standardization to maintain duplicatability.
3. Leadership must be Nant’an style, all are prepared to lead each week, just in case. Imagine an Indian warrior just itching to step in and take the lead.
4. Flag Care – the standard seems to be to keep the flag in the vehicle, protected, and the shovel anywhere it will fit.
5. Pushing rope – how do you know when you are? Discussed Examples of getting to know someone who was a pain, and then having a better appreciation for them after knowing their story.
6. How many of your close personal friends have accepted your invitation to F3? For at least two of us it was zero.
7. What is Mutual Competence? Discussed Flesh Anchors and Twelves and the ad/disad of the two. Is there always a Flesh Anchor? QSOURCE says every team has one.
8. So much more as the sun rose on a beautiful morning.
9. Every activity must include an attitude of training.
10. Every activity must include discerning when you are picking up the six vs when you are dragging a flesh anchor who has quit and is just dragging others down. This is a really tough one.

Stopped at 7a.m. But, then discussed what worked and what didn’t in this kickoff, see the AAR, below.

COT:
AAR
Sustain:
1. Q being prepared with notes.

Change:
1. Start by reading the QPoint and Socratics.
2. Plan to split into groups of 3-4 for a specific time period to discuss specific items.
3. Explain the lingo, when necessary.
4. Everyone, be concise when speaking. Be Spartan, “laconic”, in the use of words, so we don’t box others out. The Spartans respected brevity in speaking.
Closed in prayer.

[westhillsotb] 6 points of hades

AO: westhills-ruck-otb
Q: Lizzy
PAX: Steam, Spellcheck, Single (Ryan Chambers), Gibbler, Humper ( Sam Hartness )
FNGs: None
COUNT: 7
WARMUP:

Baby arm circles
Tempo squats

THE THANG:
Mosey to top of the big hill. 10 mountain climbers then come back and 3 stations with two exercises.

Station 1 squat thrusters with sandbags (5)
Squats with sandbags (5)

Station 2 merkins (10)
Burpees (10)

Station 3 lunges (15)
Carolina dry docks (15)

Wash and repeat

MARY:

Jokers (3)
Run with ruck to top of big hill
ANNOUNCEMENTS:
Marine Corp mud run coming up

COT:

Easy Breezy Beautiful Cover HIMs

AO: the-equalizer
Q: Bookman
PAX: Ribbed, Smithers, Bookman, Brick, Steam, Blindside, Eliza, Stripped, Madoff, Lizzy, Oscar Meyer, Mermaid, Borg, Snitch (Cory Beilharz ), Snowbird
FNGs: None
COUNT: 15
Before I get started, the weather was freaking amazing considering how it’s been for the past few weeks. We always get that tease of fall, but it usually doesn’t happen until August. Gives you the energy. That and the sweet 80’s hair band playlist.

WARMUP: SSHs

THE THANG: Grab a CMU from the smokehouse, carry to splashpad

starfish dice game
– Center of star, roll die, do blockees to the count of what shows on the the die
– Outer dice (includes usage of CMU):
– Bent Over Rows
– Curls
– Split Squats
– OH Presses
– WW3 Sit Ups

MARY: Imperial Walkers for a few seconds

ANNOUNCEMENTS: UnCOVErd this Saturday, We have a Pavlov situation that forces Steam to remove clothing when the word unCOVErd is used. Marine Mud Run in August. See Lizzy for sign ups and detail. He’s manning the F3 tent there!

COT:
Making your way in the world today
Takes everything you’ve got
Taking a break from all your worries
Sure would help a lot
Wouldn’t you like to get away?

Sometimes you wanna go
Where everybody knows your name
And they’re always glad you came
You wanna be where you can see (ah-ah)
Our troubles are all the same (ah-ah)
You wanna be where everybody knows your name

It’s the theme to Cheers. However, it holds true for me. When I’m struggling or just off, it’s always great to know that there’s a place where dudes are there to work with you, check on you, and sometimes be in the same stank you’re going through. You’ll have a good time. You’ll learn from others, they’ll learn from you. And remember, it’s Nationwide. It might not be a great as F3 Knoxville, but I may be biased. Still, it’s good to know that there’s a place to go to, and there are many here in Knoxville, Tennessee, and the Nation. Check out F3nation.com/locations if you don’t believe me.

:aye: