44 and Clear
Welcome & Disclaimer
SSH x25 (IC)
Form two lines and mosey to Everest. Stop at front parking lot
– Windmill Merkins x10 (IC)
– Squats x20 each leg (IC)
– Arm Circles Forward x15 (IC)
– Arm Circles Backward x15 (IC)
– 10 Burpees
Warm-up at Everest
Start at the base of Everest. Perform the following:
– Rd 1: 10 Count, 10 Merkins, run up Everest, 2 Froggie Squats
– Rd 2: 20 Count, 20 Merkins, run up Everest, 4 Froggie Squats
– Rd 3: 30 Count, 30 Merkins, run up Everest, 6 Froggie Squats
– Rd 4: 40 Count, 40 Merkins, run up Everest, 8 Froggie Squats
Mosey to field on Northshore side of the Asylum. Once there, form two groups.
Spread out to 8 cones. Complete exercise at that cone and run around the cones counter-clockwise to the next cone (make the whole loop + one cone). Rinse and repeat until you complete the whole loop or until tie is up.
– Cone 1 – Dry Docks x30
– Cone 2 – Narrow Squats x30
– Cone 3 – 4ct Flutter Kicks x20
– Cone 4 – Star Jumps x30
– Cone 5 – 4ct Shoulder Taps x20
– Cone 6 – Reverse Lunges (each leg counts as 1) x30
– Cone 7 – 4ct Hello Dollys x20
– Cone 8 – Smurf Jacks x30
Start at cones. Complete 30 reps of the exercise then shuttle run. Repeat, each round subtract 5 reps and add one shuttle run each time.
– Rd 1 = Superman Swims
– Rd 2 = BBS
Switch after 8 minutes.
Mosey to SP. Stop at half-way, circle up and do the following:
– 10 Burpees, 10 BBS
– 8 Burpees, 8 BBS
– 6 Burpees, 6 BBS
– 4 Burpees, 4 BBS
– 2 Burpees, 2 BBS
4ct Flutter Kicks x25 (IC)
Number off and Name-O-Rama (43 PAX, 4 FNGs – Baby Face, Curves, Putt-putt, Sk8town)
One of the reoccurring themes of Western civilization is the pursuit of comfort and convenience. Down time isn’t bad, everyone needs time to recharge, recalibrate and refocus, and there is no sense in making something harder than it needs to be. But when we seek to eliminate all discomfort and struggle we loose something…the growth that comes from overcoming adversity. There is a reason that most champions have notoriously difficult training regimes, without challenge there is no growth.
Fredrick Douglass (1818-1895) was an African-American social reformer, abolitionist, orator, writer, and statesman. After escaping from slavery in Maryland, he became a national leader of the abolitionist movement in Massachusetts and New York. Rather than allowing those evil circumstances to define him, he allowed them to strengthen him and gave himself to a higher cause. Read the strength in his words, “If there is no struggle, there is no progress. Those who profess to favor freedom, and yet depreciate agitation, are men who want crops without plowing up the ground. They want rain without thunder and lightning. They want the ocean without the awful roar of its many waters. This struggle may be a moral one; or it may be a physical one; or it may be both moral and physical; but it must be a struggle.”
Challenges change us. As former Navy SEAL Eric Greitens says in his book Resilience, “The magnitude of the challenge × the intensity of your attack = your rate of growth.” This is true not only physically, but mentally and spiritually. HIMs are men that push against the status quo, both externally and internally. They wake each day looking for ways to get better and make their world a better place. They recognize it requires sacrifice, but count the cost and move forward. HIMs are able to see past the immediate challenge to the greater purpose that guides them.
This PAX was pumped and ready this morning! Mummblechatter was high and everyone gave 100% the whole time. For YHC, this was a special one. The men of F3 Knoxville have been inspiring me for a little over a year now, and show absolutely no sign of letting up. Everyone once in a while you get to be a part of something special…F3 Knoxville is one of those times.