F3 Knoxville

The Rinse and Repeat Merit Badge

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:

Kracken at the Tracken

THE SCENE: Gloomy but warm at the Tracken
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

50 side straddle hops, since Moses asked for it

Tommy Boys OYO – Swing arms back and forth (fat guy in a little coat)

Little Baby Arm Circles forward and backward

THA-THANG:
Insert information about the workout.

  • Moseyed to the Tracken (track)
  • Began a Kracken, 8 stations, do 50 of the exercise listed, run a lap, pass the exercise you did and start over on the next one.

 

  • 50 Merkins
  • 50 Squats
  • 50 WW2 set-ups
  • 50 Burpees
  • 50 Iron Mikes
  • 50 Monkey Humpers
  • 50 Mountain Climbers
  • 50 Bobby Hurleys

MARY:
Some Flutter Kicks LBCs to finish it out.

CIRCLE OF TRUST/BOM:
Just expressed gratitude for F3 and all it has done for me, at the beatdown and out in the real world.  I will truly miss this group and will drop in every chance I get.

ANNOUNCEMENTS:
Napster is moving, last day and Q, tomorrow at the Bomb Shelter

Arsenal BB

THE SCENE: Mid 50’s and damp
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

  • SSH x 20
  • LB Arm Circles x 8 each way
  • Cherry Pickers x 10

THE THANG:

Pair up.  While 1 is doing lunges and bear crawls across the 2 courts the other is doing the exercises keeping up with their own count.  The exercises x 50:

  • CMU Curls
  • CMU squats
  • Shoulder Taps
  • BB sit-ups
  • CMU Overhead Press
  • CMU Swings
  • Rinse and Repeat

(if you did not wear green between the lunges and bear crawls you had 5 burpees)

MARY:
Did the ABCs but spelled Happy Saint Patrick’s Day!

Ended with Dealer’s Choice

COUNT-OFF & NAME-O-RAMA

14 were on hand

CIRCLE OF TRUST/BOM:
Which hard do you choose.
MOLESKIN:

ANNOUNCEMENTS:

Sandbaggin around Sandy Springs

THE SCENE: 52 light breeze
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

SSH IC x 10

Imperial Squat Walker IC x 8

Gorilla Humpers 4CT IC x 8

Mosey to soccer fields with 5 sandbags trading off every few light poles with 10 merkins at each stop OYO.

THA-THANG:
Battle Buddy up at soccer field- DORA as follows:

50 bodybuilders

100 imperial squat walker 1 CT squat

150 Gorilla humpers 4 CT

Battle buddy bear crawls to midfield, 4 clean to sandbag throw, crawl bear back to buddy next to goal. Rinse and repeat until all reps are done.

Mosey back to Grindstone, stopping every couple of light poles to perform gorilla humpers IC.

MARY:
Hold iron cross IC LBAC x 10

Same position transition to American hammers  x10 2 CT

Hold iron cross overhead claps IC x 10 to close
COUNT-OFF & NAME-O-RAMA
11 HIMs
CIRCLE OF TRUST/BOM:

“Every morning in Africa, a gazelle wakes up. It knows it must run faster than the fastest lion or it will be killed. Every morning a lion wakes up. It knows it must outrun the slowest gazelle or it will starve to death. It doesn’t matter whether you’re a lion or gazelle. When the sun comes up, you’d better be running.”

Keep grinding everyday and remember what you’re running for. Whether it be to better yourself or others, keep putting in the work consistently every day.
MOLESKIN:

ANNOUNCEMENTS:
Napster going away Q next Friday 3/26 at the Arsenal. Be there!

Arsenal 3/12

THE SCENE: Warm morning at The Arsenal
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

SSH IC x10

Arm circles IC x5
THA-THANG:
Run along the Autobahn, stopping at 4 points to do an exercise. Once at the bridge, return to start, no exercises on the return trip. Repetitions of each exercise equal to the number of laps you’ve made

  • Step ups
  • Merkins
  • Dips
  • BBS

MARY:
Dealers choice of abs. Pax selected;

flutter kicks

bbs

hello dolly
COUNT-OFF & NAME-O-RAMA
Welcome FNGs Front Row and Webelos. Webelos is Scoutmasters 2.0
CIRCLE OF TRUST/BOM:
There has been a lot of talk within our PAX recently of leadership. It has brought me back to when I first took a leadership role within my organization at work. A mentor of mine quote John C Maxwell to me “Leadership is influence. Nothing more. Nothing less”

We can all be leaders within our lives and communities. The entirety of F3 has been leaders to me, causing me to be a better version of myself, better man and father. Let’s all go forward in our lives, looking to lead and influence those around us
MOLESKIN:
Insert any personal comments, notes, devotion content, etc.
ANNOUNCEMENTS:
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.