F3 Knoxville

Tag: Synapse

Spring Training at the Asylum

THE SCENE:  Foggy, cool and damp – perfect for a VQ
F3 WELCOME & DISCLAIMER:

Short and sweet.  Modify if needed.  Not a professional.  Work hard.

WARM-O-RAMA:
Light Pole to Light

Jog

High Knees

Butt Kicks

Karaokes

THA-THANG:

Let Spring Training Begin…..

  • Mosey to the other lot for some Plyos (10 – Squat Jumps, 10 – Tuck Jumps, 10 – Side to Side)
  • Mosey to the next parking lot for some shuffle ladders across parking lot
    • 15 sec Shuffle, 30 sec Shuffle, 45 sec Shuffle, 60 sec Shuffle, 45 sec Shuffle, 30 sec Shuffle, 15 sec Shuffle (15 sec rest between reps)
  • Mosey to the Chapel for more Plyos (10 – Squat Jumps, 10 – Tuck Jumps, 10 – Side to Side)
  • Mosey to the Baseball Field – Left Field Line
    • 5 x Poles (jog from LF line to CF, Sprint from CF to RF)(Turn around and go back)
      • Between each Pole Abs (Flutters, Hello Dollies, LBCs, Big Boys, Planks)
  • Mosey back to the Chapel for another set of Plyos (10 – Squat Jumps, 10 – Tuck Jumps, 10 – Side to Side)
  • Mosey back to parking lot for some more shuffle ladders across lot
    • 15 sec Shuffle, 30 sec Shuffle, 45 sec Shuffle, 30 sec Shuffle, 15 sec Shuffle (15 sec rest between reps)
  • Mosey back to the AO

MARY:
N/A
COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
Explained the ongoing chaos in my life.  For the last month or two, more and more responsibilities and obstacles have been added and I have been poorly managing them.  I am working on controlling the items I can, taking the time to decompress and be the father and husband I want to be.  Control the Chaos.
MOLESKIN:

ANNOUNCEMENTS:

They don’t call me Charmin for nothing

THE SCENE: While still a little damp on the ground, Charmin delivered on his no rain guarantee.  Around 50 degrees for perfect weather.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH (IC) x 20 while everybody slowly trickled in (looking at you Cheatsheet); Imp Squat Walkers (IC) x 15; BAC forward and backerds (IC) x 10; Rocky Balboas on the curb (IC) x 20; butt kickers across PL; high skips back to the other side.

THA-THANG:

  • Mosey to CMU pile for a very quick partner round about (back to back, with CMU passed around) x 20
  • Mosey to Pav-A-Lon for partner leg raise-wall sits (one partner on the ground trying to kick the other one in the head while he does a wall sit and tries to throw the legs back to the ground).  Timed for 1 min, then switch.
  • Mosey to Circus Maximus for some partner exercises.  Each partner runs in opposite directions.  When they meet, do partner Merkins x 20 twice, then partner BBS x 20 twice, then back to back squats x 20.  3 total laps.
  • As we’re about to do another set of the above, the Q feels a tremendous sense of urgency to call an audible and mosey toward the bathroom.  His name is, after all, CHARMIN!
  • While the Q is humiliatingly otherwise engaged, Code Brown (yes, I get the irony too!) assumes the reins and calls out a burpee route 66 up the tail of the dragon.
  • The Q having caught up and knocked out a few punitive burpees on his own, the PAX moseys back to the CMU pile to unwind what was wound up at the beginning.

MARY:
Dealer’s choice (Buns calls out Hello Dollys; Fabio calls out Am. Hammers); then we finish strong with ATMs.
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:
Been reading “First Lead Yourself.”  From the book: “Leading from good to great requires discipline – disciplined people who engage in disciplined thought and who take disciplined action.  To engage in disciplined action first requires disciplined thought, and disciplined thought requires people who have the discipline to create quiet time for reflection.  The net result is not doing more, but doing less.  Stop-doing lists reflect greater discipline than ever-expanding to-do lists.”
MOLESKIN:

ANNOUNCEMENTS:

A Q 47 Years in the Making

THE SCENE: The ambient temp matched the day of the month; a cold 22 degrees
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
4ct SSH (IC) x 17; 4ct Tie Fighters (IC) x 17; Slow squat jumps x 4; 7 Burpees (OYO)

THA-THANG:
Mosey to Pavilion to continue warm up; 7’s with Jack Webbs by Pavilion then run over to Cloud for Tricep Press; LBC’s while waiting for 6 to roll up.

Walls of Jericho (OYO):

  1. Merkins x 7 (then take a lap around the Pavilion)
  2. Jump Ups/Step Ups x 7 (lap around the Pavilion)
  3. Carolina Dry Docks x 7 (lap around the Pavilion)
  4. Burpees x 7 (lap around the Pavilion)
  5. Big Boy Situps x 7 (lap around the Pavilion)
  6. Table Rows x 7 (lap around the Pavilion)
  7. Squats x 7 (lap around the Pavilion)

SSH and wall sits (with some spontaneous overhead claps) while waiting for 6 to roll up; Mosey back up to the AO

4 Corners (starting with 7 reps at each corner and reducing by 1 each lap)

  1. First corner do 4ct Monkey Humpers
  2. Next corner do 4ct Flutter Kicks
  3. Next corner do 4ct SSH
  4. Next corner do 4ct Pickle Pounders

Group sprint up Baby Cardiac Hill with 7 Burpees as a group at the top; Mosey back to the AO and circle up for some Mary

MARY:
To celebrate my 47th birthday… PAX did 47 x 4ct SSH led by Cheatsheet; Then Cat Gut led us down the stream with some invigorating Boat-Canoes; Finished off with 7 Man Makers on our way to 48 (but ran out of time)

CIRCLE OF TRUST/BOM:
Welcomed and named 1 FNG (Synapse)

Story about FDR greeting people in the White House with frustration because no one seemed to listen.  He greeted many dignitaries with the phrase “I murdered my grandmother this morning” but no one noticed and gave rehearsed responses like “how lovely” and ” continue your great work”.  Finally one of the guests actually heard his comment and responded “I am sure she had it coming”.

There are tons of classes at universities and colleges to teach language, speech, debate, and how to argue.  But there is very little instruction and training on listening.  Yet each one of us as HIMs need to cultivate the gift of listening to better lead and serve those in our homes, at work, and in our communities.

James 1:19-20 “Know this, my beloved brothers: let every person be quick to hear, slow to speak, slow to anger; for the anger of man does not produce the righteousness of God. ”

Most importantly we need to learn to listen to the Creator and Lord speaking to us…. encouragement to cultivate and work on your listening skills.

MOLESKIN:

ANNOUNCEMENTS: