F3 Knoxville

There and Back Again

Asylum AM

[ The Scene ]

60s + sunny

[ Welcome/Disclaimer ]

(1) Welcome to F3: Fitness – Fellowship – Faith! My name is Steam and I’ll be your Q tonight.

(2) A few things before we begin:

    • I’m not a professional
    • You’re here on your own volition
    • If you need to modify anything we do this evening feel free to do so, especially when lifting the sandbags. We’ll focus on form tonight with our rucks and gear.

No FNGs

[ Warm o Rama ]

  • Bend and Reach: 10×4 IC
  • Rockette: 10×4 IC
  • Each arm over chest: 15 seconds
  • Each arm over shoulder: 15 seconds
  • Windmill: 10×4 IC
  • SSH: 10×4 IC

[ The Thang ]

Theme: There and Back Again — Mileage based

HQ: Shovel-flag

  • Sandbag PT at HQ: always 5 Xs, always 10 reps, rucks optional (emphasize form)
  • Ruck .25 miles (around the Colesium)
    • 25 merkins
  • Ruck back to HQ: Sandbag PT
    • Deadlifts
    • Rows
    • Curls
    • Squat clings
    • Chin-ups (w/sandbag)
  • Ruck .50 out (down past the Saturday AM lot and up Pickett’s Charge to the Colesium and back to the shovel flag)
    • 25 merkins
    • 25 squats
  • Ruck back to HQ: Sandbag PT
    • Deadlifts
    • Rows
    • Curls
    • Chin-ups (w/sandbag)
    • SUBSTITUTE squat clings for chest presses
  • Ruck .75 out (down to Northshore drive entrance)
    • 25 merkins
    • 25 squats
    • 25 overhead flutter kicks 
  • Ruck back to HQ for Mary

[ Mary ]

Ring of Fire — Sandbag Edition

  • Round 1: PAX hold Al Gore while each person executes 1 Sandy deadlift, 1 burpee, and tosses Sandy to the the next man on the left.
  • Round 2: PAX execute lunges while each person executes 1 Sandy deadlift, 1 Sandy curl, and tosses Sandy to the next man on the left.
  • Round 3: PAX executes SSHs while each person executes 1 Sandy sumo deadlift, 1 squat, and tosses Sandy backwards over shoulder to the next person on the left.

[ COT ]

  • # off — 6
  • Name o Rama
  • FNGs — 0
  • BOM

The 3 Expressions of Courage (From Any Stanley’s “Next Generation Leader”)

(1) The Courage to Say No

    • Opportunity does not equal obligation
    • Saying no can be a form of respect and honor
    • Just as much as we tend to make “to-do” lists, we need to learn how to make “stop-doing lists”

(2) The Courage to Face Current Reality

    • Adopt an “own it” mentality. Own your current reality, even if it’s not the one you want right now.
    • You can face your current reality or run from it.
    • You have two options with every circumstance: an obstacle or opportunity. Most people choose one or the other, not both. Next generation leaders see obstacles as opportunities.

(3) The Courage to Dream

    • Dream no small dreams, for they stir not the hearts of men.

Takeaways

    • What is keeping you on the sidelines of opportunity?
    • Next generation leaders do not let their fear bind them to mediocrity.
    • Next generation leaders ask “What could be?” “What should be” — write it down, and then broadcast it.