F3 Knoxville

Tag: Walt

There’s No Crying In Baseball

THE SCENE: Clear, calm, mid-50s?
F3 WELCOME & DISCLAIMER

No Running today!

WARM-O-RAMA:
SSH, little baby arm circles, windmills. Mosey to ball field.
THA-THANG:
9 exercises (20 reps each) all using CMUs for the 9 positions in baseball plus some base “running”.

  1. Grave Diggers
  2. CMU Curls
  3. Jump Overs (jump over CMU)
  4. Thrusters
  5. CMU burpees
  6. CMU swings
  7. decline merkins
  8. CMU squat
  9. Big boys

Can start at any position but once you complete the infield or outfield you must murder bunny around the bases.

MARY:
Our mary was Mosey back to grindstone.

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:
I went to a conference last week where one of the speakers made a point that a good leader knows how to say “no”.  We need to say “no” at times in order to maintain high quality in the things we say “yes” to.  Another level of learning how to say “no” is actually learning the art of saying “no”.  Just saying the word “no” isn’t always the most effective way.  I encourage everyone to do more research on this but my point was to focus your time on the few things in life that really matter and devote your time to that.  Don’t me a jack of all trades and a master of none.  Steve Jobs spoke about this to NIKE CEO, Mark Parker.

“Do you have any advice?” Parker asked Jobs. “Well, just one thing,” said Jobs. “Nike makes some of the best products in the world. Products that you lust after. But you also make a lot of crap. Just get rid of the crappy stuff and focus on the good stuff.”

According to Steve Jobs, “People think focus means saying yes to the thing you’ve got to focus on. But that’s not what it means at all. It means saying no to the hundred other good ideas that there are. You have to pick carefully. I’m actually as proud of the things we haven’t done as the things I have done. Innovation is saying ‘no’ to 1,000 things.”

MOLESKIN:
Some HIMs were able to do infield twice and outfield once with 3 rounds of murder bunnies.
ANNOUNCEMENTS:
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.

Just Another Pinochle Monday

THE SCENE: calm and low-mid 30s
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH, Tempo Squats, Mountain Climbers (IC), Moroccan Night Clubs
THA-THANG:
Indian run the long way to the track.  We used a deck of cards from one of my favorite games: pinochle.  Everyone drew a card and did corresponding reps and exercises below and then ran 100m on the track and back.

  • Hearts = Merkins
  • Diamonds = Burpees
  • Spades = Squats
  • Clubs = American Hammer (2ct)

 

  • 10s = 10 reps
  • Js = 11 reps
  • Qs = 12 reps
  • Ks = 13 reps
  • As = 20 reps

MARY:
Mosey back to grindstone.  Stretch OTO 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:
Awhile back someone contacted me about becoming a travel agent so I sent her all the info to apply.  A few weeks later she let me know that she had decided not to pursue it because she felt she just didn’t have the time to dedicate to it.  I told her that seemed wise and that life without time isn’t truly living.

So often every minute of our lives are filled with something to do and if we don’t actually have something to do, we often find something meaningless to fill it with.  We’ve been programed to be uncomfortable with silence, with stillness.  I encourage you to be okay with silence and stillness.  Actually, I challenge you to build it into your day/week.  It might mean saying “no” to some things, even some things that are good (not F3 though).

MOLESKIN:
We made it threw the deck.  I was accused of stacking the deck.  To their credit, I only drew one burpee card and it was a 10.
ANNOUNCEMENTS:
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.

CMU Biscuit

THE SCENE: Cool and dry
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 :
20 4ct Flutter Kick, 10 oyo Jack knife crunch,
COUNT-OFF & NAME-O-RAMA
Avocado, Butterfingers, Pinocchio, Hot Squat, Walt
CIRCLE OF TRUST/BOM:

“When you wake up in the morning, tell yourself: the people I deal with today will be meddling, ungrateful, arrogant, dishonest, jealous and surly. They are like this because they can’t tell good from evil. But I have seen the beauty of good, and the ugliness of evil, and have recognized that the wrongdoer has a nature related to my own – not of the same blood and birth, but the same mind, and possessing a share of the divine. And so none of them can hurt me. No one can implicate me in ugliness. Nor can I feel angry at my relative, or hate him. We were born to work together like feet, hands and eyes, like the two rows of teeth, upper and lower. To obstruct each other is unnatural. To feel anger at someone, to turn your back on him: these are unnatural.”
― Marcus Aurelius, Meditations

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: