F3 Knoxville

Tag: That Guy

Run to the hills

THE SCENE: 50⁰ and rainy. Just enough to cool you off
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH X10

TEMPO SQUATS X10

TEMPO LUNGES X10 EACH LEG
THA-THANG:
Mosey over to the cross walk of Cedar Street

Muchos Legos X10

Run to the Mtn. View intersection

Bolt 45’s X5

Run back to the bottom of the hill

Rinse and repeat

MARY:
Mosey back to the AO
COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
A leader is one who knows the way, goes the way, and shows the way. —John Maxwell
MOLESKIN:
This is something I’ve decided I’m going to work on with the team that I lead. Also, the best thing we can do to get more PAX members out is to continue to lead by example
ANNOUNCEMENTS:
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.

The Little HIMs that Could

THE SCENE: Clear, calm, and cold (to me).
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Side-straddle hops, little baby arm circles, mosey to find a nice hill.
THA-THANG:
5 workouts at the bottom of the hill, each increase by 10 reps, with the first being 10.  Do one exerceise, then run the hill.  Then do second exercise and so on.  The group does the exercise together.  Once the first HIM completes the exercise, the whole group stops and all run up hill doing a backwards Indian run (front man peels off and runs to the back).  This didn’t really work as I envisioned so we modified the and paired up.  The rest of the workout was completed with partners.  The exercises were:

  • 10 burpees
  • 20 Bobby Hurley’s
  • 30 Mountain Climbers (4 ct)
  • 40 Iron Mikes (single ct)
  • 50 little baby crunches

MARY:
cherry pickers 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:

My son got on a kick where he wanted to read the same book every night.  He kept picking a book about leadership (which is odd for a 4 year old..) so I thought I’d share what I’ve learned by reading it every night for 2 weeks.

The little train was carrying all these wonderful things to the good little boys and girls on the other side of the mountain. She puffed along merrily. Then all of a sudden she stopped with a jerk. She simply could not go on another inch. She tried and she tried but her wheels would not turn.

Here comes a shiny new engine said the funny little clown who jumped out of the train. Let us ask him to help us. So all of the dolls and toys cried out together.

A good leader will rally those around him to work in unity.

Please shiny the engine won’t you pull our train over the mountain? Our engine has broken down and the boys and girls on the other side won’t have any toys to play with or good food to eat unless you help us.

A good leader communicates the purpose of a mission. They “why” behind the work.

The little train and all the dolls and toys were very sad. Cheer up cried the little toy clown. The freight engine is not the only one in the world. Here comes another. He looks very old and tired but a train is a little perhaps he can help us.

A good leader is an encourager and should have a constant supply of optimism.

A good leader can recognize potential in others even when they may not recognize it within themselves. Though one engine was old and another small, the clown saw potential in them.

She tugged and pulled and pulled and tugged and slowly, slowly, slowly they started off. The toy clown jumped aboard and all the dolls and the toy animals began to smile and cheer.

The clown was the last to get back on the train. A good leader put others first.

The book is named after the engine that came into the story the last few pages of the book but the clown was there the whole time and who truly led them over the mountain.

MOLESKIN:
Happy to have Moses back!!!  Indian runs aren’t the best up long hills.
ANNOUNCEMENTS:
Check Slack for info on flag hand-off at Bomb Shelter.  Check Slack for info on getting together to watch March Madness.

Seabiscuit with extra sauce

THE SCENE: ‘Bout 40
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Did some actual stretching! Get those hammies pulled out and the shoulders warmed up.
THA-THANG:
Run over to the track for a little Seabiscuit action.

4 cones were laid out along a straight, creating 3 “zones”. Every time you get to the cones – burpee broad jump from 1st cone to the 2nd, lunge from 2nd to 3rd, burpee broad jump from 3rd to 4th.

Exercises for the stops were:

  • Dry Docks x10
  • BBS x20
  • Calf Raises x30 (4ct)

MARY:
Only had about 20 seconds to get in some crunches at the end

COUNT-OFF & NAME-O-RAMA
7 got it done!
CIRCLE OF TRUST/BOM:
The only thing that’s always consistent in your life is that you always have yourself. Wake up and show up for yourself, even when there are no results to motivate you. You always have yourself and can be there for you. You have the choice every single morning and decide whether or not you want to get better, and no one can decide that for you nor can they stop you from doing it.
MOLESKIN:
Insert any personal comments, notes, devotion content, etc.
ANNOUNCEMENTS:

Sea Biscuit Madness

THE SCENE: Cool and Wet…and a little CMUy
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Side lunges Tempo 5ea side, Lunge Pulse 4 Count 5 each Side, Cherry Picker 4 count 5

7’s – Burpees at the Bottom Big Boys at the Top (From Trail taking path up to road)

THA-THANG:
Sea Biscuit – Each exercise and then 1 lap around basketball court on trail and side wall, 2 laps, 3 laps, and back to 1 lap.  Rinse and Repeat

  • 20 CMU Overhead Press
  • 20 CMU Row
  • 20 Single Count CMU Overhead Lunge
  • 20 Big Boys w/ CMU

MARY:
Dancing Bear 4ct 5, 15 LBC’s OYO
COUNT-OFF & NAME-O-RAMA
Butterfingers & That Guy!
CIRCLE OF TRUST/BOM:
My son has just started little league and we’ve been practicing around the house. It’s been a little rough to say the least.  The other day I noticed he was getting frustrated, and I guess I was too.  Anyway, I decided to shut up for once, and just throw the ball.  After about 10 minutes or so we just hit a groove and passed the ball back for 30 minutes or so.  I realized at that moment he didn’t need me giving advice.  He just needed me to pass the ball.

“Silence is the element in which great things fashion themselves together; that at length they may emerge, full-formed and majestic, into the daylight of Life, which they are thenceforth to rule.”

-Thomas Carlyle

Teamwork = Dreamwork

THE SCENE: 63 degrees, slightly windy, damp ground but no rain
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Tabata- 5 Min – 45 sec on 15 sec rest

  • Bear crawl left
  • Bear crawl right
  • Angel grinders
  • bear crawl left
  • bear crawl right

THA-THANG:
Thang  1- pax paired up. timed- 15 min

Pax A’s lined up along back side of pavilion, a little under arms length apart to create a little more of a reach  one CMU for the pax to pass along. Wall squat while doing one OH press with CMU and and hand off the CMU to the pax on your left until CMU gets to end of the line. pax at the front of the line does jump squats after the hand off to pax on their left while the CMU moves down the line, when it gets to the end move it back handing off to the right. Pax at the end of the line moves to the front once CMU makes it back to the front, line shifts down each time.

Pax B’s completed an Indian Run while carrying Q’s ruck sack around medium loop around park.

Switch groups when pax b returns from run

We got three rounds in during the time.

Thang 2- Murder circuit- timed 20 min

Pair up- Pax A is doing Murder Kings ( CMU frog jump with a Lino King’ess front lift of the CMU over head and back down to the ground, jumping feet towards CMU. )  from cone to cone, around a 30 feet and back to start. We used one of the baby humps, there was a slight incline which added a nice little extra element that we may not feel till later.

Pax B is doing continues circuit of – 5 Split legs jumps 2ct ( modify with split squat ) , 10 American Hammers 2ct, 10 Alt Superman’s 2Ct- repeat till your partner finishes the murder kings

pax switch once pax A gets back to start. start at the top of circuit not where partner stopped at.

MARY:
Tabata- 4 min was prescribed, we ended up with like 2 1/2 min after explanation. 30 sec on 10 sec off

  • BBS
  • Peter Parkers
  • Leg Raises
  • 100’s
  • Heels to heaven ( time was called before we got here)

COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
You cant out King your Queen- The first F is simple fitness, but its not just working out, in fact most of us cant just work out but we also need to understand what we are putting into our bodies. There was a time in the past 15 years of my life where i weighed 300 pounds. i was lazy and did not care what i put into my body. its important that we understand that setting up guiderails for ourselves to know what we can eat and still improve our fitness is a key part of being a HIM.

YHC read a small piece from Q Source, i encourage everyone to check it out and think about how your treating your Queen.

MOLESKIN:
Swerve’s son is having oral surgery today, keep him in your prayers. YHC’s M has a job interview for a promotion on Tuesday, KEEP HER IN YOUR PARYERS.
ANNOUNCEMENTS:
Evening PT at the Arsenal 7Pm Tuesday.