F3 Knoxville

Tag: Trojan

[f3dadcamp] Camp Runamuck 2024

AO: f3dadcamp
Q: Sawdust
PAX: Bunny, Icey Hot, Grouch (Danni Lupisella), Humper ( Sam Hartness ), Passport (Ryan Matthews), Unibráu (Nick Robinson), Gibbler, Doubtfire (Nick Bond), FullHouse (Tommy Wolf), Trojan, Nadia (Leo Turcas), Data, Doppelgänger (Chase Hively), Avocado (Ben Erskine), Neon, Cosmo 2, Bail Bonds, Lightweight, Jig, M&M, Leia, Ghostbuster, Doodles, Laugh Jacks, Dunk, Drama, Simone, Bookworm, Dig, Chocolate, Lightning, Ninja, Home Plate, Cheetah Speed, Optimus, Guacamole, Link, Tecmo, Captain Underpants, Flyer, Dark Moon, FNG (Gibbler), FNG (Unibrau), FNG (Passport), FNG (Humper), FNG (Humper), FNG (Full House), FNG (Full House), Lancelot, FNG (Nadia), FNG (Bail Bonds), FNG (Bail Bonds), FNG (Bail Bonds)
FNGs: 13 Dark Moon, FNG (Gibbler), FNG (Unibrau), FNG (Passport), FNG (Humper), FNG (Humper), FNG (Full House), FNG (Full House), Lancelot, FNG (Nadia), FNG (Bail Bonds), FNG (Bail Bonds), FNG (Bail Bonds)
COUNT: 56
WARMUP:
– SSH
– Tempo Merkins
– Cherry Pickers
– Abe Vigodas
– Tennessee Rockin’ Chairs
– Motivators
– Tie-Fighters
– X-Wings
– Rockettes (Bunny style)
– Bear Crawl with your heaviest 2.0
– Wheelbarrow for your 2.0
– Burpees until the PAX were warm

THE THANG:
– Mosey to the Campfire for a Partner SID workout:
– Step Ups
– Irkens
– Dirkens
– Mosey to the Slingshot Field for some Pictionary:
– X-Factor
– Captain Thor
– Hello Dolly
– Carolina Dry Docks
– Super Mario down Girl Cabin Row for 2.0 with Dad’s doing Lt. Dans for a Catch Me If You Can run. The 2.0’s only skipped twice before a full out run. The 2.0’s got caught and had to do Lt. Dans on their own.
– Mosey to another cabin for some Imperial Squat Walkers
– Mosey to the Chapel by the Water:
– Butt Touchers (with a nod to Kentucky)
– Dips
– Photo op by Bunny
– Mosey to the field in front of the Dining Hall

MARY: One Monkey Humper Each for a Count-Off

ANNOUNCEMENTS: Breakfast to Follow. Hurry up so we don’t let the biscuits burn.

COT: Seek Joy, not happiness. When you are anxious for nothing and make your requests known to Him, the peace that transcends all understanding will fall upon you (summation of Philippians 4:6-7).

[the-pulpit] 952 Parking Spots…plus a few I missed

AO: the-pulpit
Q: Voodoo
PAX: Trojan, Smoked Pickle, Leland Robbins (Geiger), Neon, Betty, FNG Neon’s 2.0 – “Link”
FNGs: 1 FNG Neon’s 2.0 – “Link”
COUNT: 7
WARMUP:
Moseyed to front parking lot for some stretching. We also introduced Oak Ridge Hwy to the Monkey Humper.

THE THANG:
Visited each section of the parking lot where the PAX guessed the number of spots. Each section was assigned an exercise, and the reps determined by how far off the PAX guess was from the actual number of spots.

Workout attached.

Found a few parking spots I missed as we made our way around campus.

COT:
Shared a situation with my 2.0s where I didn’t initially want to engage with them while they were playing. I ultimately did, and could immediately tell how that improved their mood. Reminder that they won’t always want to play with their dad (mine are young), and we should take advantage of those opportunities while we can.

Middlebrook loop

AO: shamruck
Q: Eliza
PAX: Eliza, Jardet, Fabio (Joe Hamilton), Trojan
FNGs: None
COUNT: 4

THE THANG: Ruck to middlebrook hit the neighborhood loop and back

COT: “the most important conversation you’ll have is the one with yourself” – David goggins

“Move, don’t think.” – Dresd

Sunny and 65

AO: shamruck
Q: The Situation
PAX: Trojan, Fabio (Joe Hamilton), Jardet, Mermaid, Eliza, Oscar Meyer, Jon Boat
FNGs: None
COUNT: 8
WARMUP: 1 lap around the school

THE THANG: Racquet Club loop, Weigel’s Hill to Dutchtown, 1 loop around track, back to parking lot

ANNOUNCEMENTS: UnCOVEred this Saturday at The Cove

COT: If you’ve benefited from F3, make a resolution to Q once a month.

[the-pulpit] Rainier

AO: the-pulpit
Q: Trojan
PAX: Rougarou, Voodoo, Ike, Leland Robbins (Geiger), Kevin (Miss Piggie), Sawdust, Smoked Pickle, Trojan, 2.0 M&M
FNGs: None
COUNT: 9
WARMUP:
SSH
LBAC
Cherry Pickers

THE THANG:
6x Hill circuit up the big hill, mosey down the road to return to hill base.

Hill base core (10x rep/sec hold):
– Big Boy Sit-ups
– Bird Dogs
– Windshield Wiper
– Power Point
– American Hammer
– Freddy Mercury
Hill top strength (10x rep):
– Burpees
– Lunges
– Merkins
– SSH
– Calf Raises
– Squats

Finishing at picnic tables:
– Super Pushups (Dive Bombers) x10
– Picnic table step ups x10
– LBC x10
– Picnic table dips x10

Shoulder burners:
– Forward Clapper x20
– Overhand clapper x20
– 4 count shoulder touch x20
– Shoulder cherry pickers x20
– 2 additional shoulder burners led by Sawdust x20, each

ANNOUNCEMENTS:
UnCOVEred this Saturday

COT:

Theodore Roosevelt on Character:
“Bodily vigor is good, and vigor of intellect is even better, but far above both is character. It is true, of course, that a genius may, on certain lines, do more than a brave and manly fellow who is not a genius; and so, in sports, vast physical strength may overcome weakness, even though the puny body may have in it the heart of a lion. But, in the long run, in the great battle of life, no brilliancy of intellect, no perfection of bodily development, will count when weighed in the balance against that assemblage of virtues, active and passive, of moral qualities, which we group together under the name of character…”

TR, The Outlook
March 31, 1900

Being of good character is more important than how strong or smart you are. The Bible clearly spells this out for us. Hold yourself and HIMS accountable. Try to improve your character in areas where you may be deficient. Finally, teach values and good character to your 2.0s. It’s more important than anything any material possessions you can leave them with.