F3 Knoxville

Tag: That Guy

Track Star

THE SCENE: 66 but the rain held off so always a good day.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Mosey to the Oval Office, took a little detor to the right of the Oval Office along side Montvale Station, Bernie up the sidewalk to the track.

Hamstring scoops and walking quad stretch to get the legs ready.
THA-THANG:

  • Totem poll – kind of
  • Ppax starts at the first cone, 6 cones around the track, each has a different exercises and increasing reps
  • 10- Smurpee- half burpee ( Thruster to stand, no merkin or jump)
  • 20 V Ups
  • 30- Apollo Ono’s- 2ct
  • 40- T Merkins- 1ct
  • 50- Hello Dolly’s
  • 60- Split Squat Jumps

After you finish with the first cone ( 10) run around track back to first cone. Then complete exercises at first cone, lunge to the second cone, complete exercises and run around track back to first cone. Continue around the track lunging in-between each cone, always running back to the first cone after you finish reps at the last cone for that round. .

Q decided to pull an switch with 5 min left and changed the lunges to Bernie’s in-between cones.

If you make it all the way around and finish the 6th cone, reverse the totem poll. Start at 60 complete reps, than Bernie around the track back to 60. complete reps and rev lung to 5th cone, complete same as above but using Bernie and rev lunge

MARY:
Plank hold for time, dropped down into yoga hold for a 20 seconds.
COUNT-OFF & NAME-O-RAMA
CIRCLE OF TRUST/BOM:
“It’s not whether you got knocked down; it’s whether you get back up.”

F3 is about growling male leadership. Successful leaders live by the quote above. The road to success is often paved in failure. How will you respond to failure in life? will you quit or rise up and keep pushing?

MOLESKIN:
Super proud to see the pax growing. We have a great chance to be one of the best AO’s around.
ANNOUNCEMENTS:
Kickball, if your interested please let Tank know.

Making Some Progress

THE SCENE: 45ish
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

  • Windmills x10 IC
  • Arms circles x10 IC (both directions)

THA-THANG:
Mosey over to the track

8 cones were spread out around the track. Use these 8 cones as markers to run a suicide around the track. Every time you reach your next cone, it’s 10 burpees. Every time you return back to the start:

  • 20 Merkins
  • 20 Iron Mikes
  • 20 V-ups

MARY:

Finish off with the after burner…

4 sets of Overhead Claps x25 IC (4 count) = total of 200 OH claps

  • Flutter Kicks x20 IC
  • 20 BBS OYO

COUNT-OFF & NAME-O-RAMA
9 got it done!
CIRCLE OF TRUST/BOM:

“Progress means getting nearer to the place where you want to be. And if you have taken a wrong turning, then to go forward does not get you any nearer. If you are on the wrong road, progress means doing an about turn and walking back to the right road; and in that case the man who turns back soonest is the most progressive man.”

Make sure the progress you are aiming to achieve in life is the progress that you need, not the progress you think you want.

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

The Rinse and Repeat Merit Badge

One comment

THE SCENE: Clear skies, temperature 53 F, humidity 77%, winds SSW 2 MPH
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH, cherry pickers, baby arm circles FTU&BTD.
THA-THANG:
Starting from Grinder, mosey to the concession stand via Indian Run with each lead HIM receiving and carrying 20 pound weight. Stop at concession stand for flutter kicks IC as a regroup.  Continue to tennis courts for bear crawl OYO from gate for length of first net and crab walk OYO length of second net.  Lunge back to gate and start flutter kicks until regrouped.  Exit tennis court to retaining wall of greenway bridge and do ten Derkins OYO.  Cross bridge and begin explanation tour of OYO exercise stations along the Rinse and Repeat.  Scatter Pax to stations and initiate exercise.

  • WWII sit ups – ten
  • Squats – twenty
  • Merkins – ten
  • Monkey humpers – twenty
  • Dips – ten and Grady Corns – thirty  = Do both to relieve congestion at the bench for the dips.
  • Burpees – ten
  • Rinse and Repeat above by running back to WWII sit up station.

MARY:
Hello Dollies.
COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:

If you’re offered a seat on a rocket ship, don’t ask what seat.  Just get on!
MOLESKIN:
ANNOUNCEMENTS:

Figure Eight

THE SCENE: Temp of 30 but felt like 24 (according to my weather app)
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH x20 IC
Windmills x10 IC
Cherry Pickers x8 IC
Mosey over to the track
THA-THANG:
We did a figure eight on the track. Starting about halfway down one of the straight sides you burpee broad jump about halfway across the field. Run to the cone on the other side and go halfway around the track doing the exercises at each cone (see below). When you get back to the starting point, bear crawl about halfway across the field and run the other half of the track to start again (making a figure eight!). Rinse and repeat for time.

  • Cone #1 – 30 Ankle Touches (2 Count)
  • Cone #2 – 20 Squats
  • Cone #3 – 15 Dry Docks
  • Cone #4 – 10 Burpees
  • Cone #5 – 20 BBS

MARY:
Mosey back to the basketball courts. That’s all we had time for
COUNT-OFF & NAME-O-RAMA
4 Men this morning
CIRCLE OF TRUST/BOM:
Self Discipline has been on my mind a lot lately. I listened to the audio book Atomic Habits by James Clear recently and he talked about changing your identity. One example for me is that I want to complete two Motus triathlons this summer. My goal should not be to finish the triathlons, but to become a triathlete. When you change your identity, it changes how you do things. Now when I go to do something unhealthy, I think about whether or not a triathlete would do that. Because I am a triathlete and a triathlete wouldn’t do whatever it is I want to do, I don’t do it. This works no matter what your goal is. Want to quit smoking? Identify as a non-smoker. A non-smoker doesn’t smoke and that’s what you are, so you don’t smoke. Want to run a marathon? Then identify as a runner and do what runners do. So far it seems to be working for me!
MOLESKIN:
Today is Good Friday. Try to take some time to think about what that means to you. Happy Easter!
ANNOUNCEMENTS:
See the service opportunities channel in slack. If we have enough interest maybe even make one for Blount County? Let’s continue being HIMs outside of the gloom.

Arsenal stroll through the park

THE SCENE: Cold and wet
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Mosey to Pearson Springs and did some SSH, cherry pickers, and side lunges along the way.
THA-THANG:
Under the pavilion do:

  • Squats x 5
  • Step ups x 5
  • Dips x 5
  • Go to parking lot and the first space line do a merkin
  • Run loop
  • do x 10 everything in the pavilion
  • go to parking lot and do a merkin at the first line and side bear crawl (if that’s a thing) to the next parking spot line and do x 2 merkins
  • run loop
  • do everything under the pavilion x 5 until you max out at 20.
  • increase your line by one each time doing the Merkins at each line along the way.

MARY:
Mosey back to AO stopping to do BB, LBCs, tempo decline BB along the way. Once at the AO do WW2s and instead of ABCs we did 123s up to 20.  Finished with LBC until time is called.
COUNT-OFF & NAME-O-RAMA

9 came out this morning

CIRCLE OF TRUST/BOM:
Today is a good day to try.
MOLESKIN:
Insert any personal comments, notes, devotion content, etc.
ANNOUNCEMENTS:
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.