F3 Knoxville

Ropes and Bells

THE SCENE: Steamy
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

Windmill x 10 4ct, Cherry Pickers x 7 4ct, Tempo Squat x 10, Temp Merkin x 10, Imperial Squat Walker x10
THA-THANG:
E2MOM Ropes and Bells (End at Ropes and Broad Jump to Beginning)

At 30 minutes and at 38 minutes 2 min “Recovery” Run

Lane 1 Left

  • Rope Wave
  • Swing (30 lb Kettlebell)
  • CMU Row
  • Kettle Bell OH Lunge
  • Burpee

Lane 2 Right

  • Rope Outside Waves
  • Sandbag Goblet Squat
  • CMU Row
  • Kettle Bell OH Lunge Right
  • Burpee

MARY:
Ring of Fire- Hollow Hold with 20lb Ruck Plate Pass
COUNT-OFF & NAME-O-RAMA
Butterfingers, Cropdust, Loafers, Halfday, Smuggler, Shrimp Net, Pinnochio, Veep
CIRCLE OF TRUST/BOM:

I want to leave you guys with a simple mantra today.
Amor Fati
Latin phrase meaning : love of fate the welcoming of all life’s experiences as good

Basically, it didn’t happen to you, it happened for you. Make something of it!

“A fire turns everything into fuel and brightness.” — Marcus Aurelius

ANNOUNCEMENTS:
Saturday Clown car to cerebral palsy center workday.  Leaving at 5:30 am from the Arsenal (Waffle House on the Way?)

Arsenal Tabata 7/22/22

THE SCENE: Steamy
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

Toe Touch Sweeps on Sweep, Cherry Pickers 4ct x10,  Overhead Claps x 10, Front Claps x 10  , SSH’s x 11.34

THA-THANG:

CMU Tabata (A, B, A, B)

  • A – CMU Curls B – CMU Rows  – 4 min
  • A – CMU Overhead Lunge, B- Mtn Climber  4 min
  • A – CMU Swing, B- CMU Goblet Squat – 4 min
  • A – Merkin , B – Pop Press -4 min
  • A – CMU Plank Drag, B- CMU Big Boys – 4 min

10 Count

  • A – CMU Curls B – CMU Rows  – 4 min
  • A – CMU Overhead Lunge, B- Mtn Climber  4 min
  • A – CMU Swing, B- CMU Goblet Squat – 4 min
  • A – Merkins , B – Pop Press -4 min
  • A – CMU Plank Drag, B- CMU Big Boys – 4 min

COUNT-OFF & NAME-O-RAMA

Avocado, Bandit, Baby Weight, Butterfingers, Don J, Moses, Smuggler, Walt
CIRCLE OF TRUST/BOM:
Thank God every morning when you get up that you have something to do which must be done, whether you like it or not.  Being forced to work, and forced to do your best, will breed in you temperance, self control, diligence, strength of will, content, and a hundred other virtues which the idle will never know.

Charles Kingsley

ANNOUNCEMENTS:
7/23 Avocado Moving Day, 8/6 Work Day, 9/10 Beer Mile, September ? (Fontana Fun Float)

Burpee Ladder Day

THE SCENE: Humid
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

Side Straddle Hops x 15, Cherry Pickers x 10, Tempo Merkins x 5, LBAC’s x 10 Bwd & Fwd
THA-THANG:
11’s on the Church Hill  (WW2’s at the top) (Peter Parkers at the Bottom)

Ladder toward Pearson Springs

    • Add 1 Burpee at each light pole for 11 Light Poles
    • WW2 descending ladder on the way back
    • Trip up blind man’s hill to finish it off

MARY:
10 x LBC’s, Merkins, Pickle Pounders  (Rinse and Repeat Until 6:14)  and 21 4ct Flutters to make it to 6:15
COUNT-OFF & NAME-O-RAMA
Avocado, Butterfingers, Baby Weight, Crop Dust, Smuggler, Walt
CIRCLE OF TRUST/BOM:
Concentrate every minute like a Roman— like a man— on doing what’s in front of you with precise and genuine seriousness, tenderly, willingly, with justice. And on freeing yourself from all other distractions. Yes, you can— if you do everything as if it were the last thing you were doing in your life, and stop being aimless, stop letting your emotions override what your mind tells you, stop being hypocritical, self-centered , irritable. You see how few things you have to do to live a satisfying and reverent life? If you can manage this, that’s all even the gods can ask of you.”

-Marcus Aurelius

CMU’s of Summer

THE SCENE: Summer is Here!
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

Cherry Pickers x 10 , LBAC’s 4ct x 10 Fwd/Bwd, Windmill 4ct x 10, 5 Merkins, 5 Merkins
THA-THANG:
CMU Partner Dora

Partner not performing the stationary rep alternates between;

Overhead Carry, Murder Bunny, and Bear Crawl With Block

Stationary Exercises

  • CMU Burpee Jump over – 50
  • CMU Swings -100
  • CMU Overhead Press – 150
  • CMU Curls – 200
  • CMU Big Boys – 250
  • CMU Goblet Squat – 300

MARY:
Here Comes the Sun – Beatles Burpee Edition

Let’s do one Burpee Each time the Beetles say Sun and hold a Squat between Burpees

COUNT-OFF & NAME-O-RAMA

Butterfingers, Baby Weight, FNG: Crop Dust, Hot Squat, Pinocchio, Scout Master, FNG: Slides, Smuggler, Walt
CIRCLE OF TRUST/BOM:

At dawn, when you have trouble getting out of bed, tell yourself: “I have to go to work — as a human being. What do I have to complain of, if I’m going to do what I was born for — the things I was brought into the world to do? Or is this what I was created for? To huddle under the blankets and stay warm?”

-Marcus Aurelius

ANNOUNCEMENTS:

1. Convergence at JUCO on 7/2. Let’s get some more representation from the Speedway! Sign up here: https://docs.google.com/spreadsheets/d/1MvKVUXClWHsLknEsCKYuuvkQHliEpycTdB3nMqTGFU8/edit
2. Make sure to get your preorder for shirts done. It will be open until 6/29. Purchase here: https://f3.mudgear.com/collections/active-preorders/products/f3-knoxville-speedway-pre-order-june-2022
3. Make sure you are there Thursday for @Doctor (Chris Shults)’s VQ!!
4. @Halfday (Jim Checolo) and YHC will be continuing our summer tour of AOs on Friday with a trip to Shamrock. Feel free to come along, we got more seats available!

Diamond Card Draw

THE SCENE: Hot and Oddly Foggy
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

Wind Mill’s 4ct x 10, LBACs 4ct FWD and BWD x 10, Cherry Pickers x 10, Imperial Squat x 5 4ct
THA-THANG:
Hill 11’s: Peter Parker 2 Count, WW2’s

Baseball Field Card Draw (Use Card as Number as Exercise Rep)

  • Hearts (♥) Base Lunge + Squats Each Base
  • Diamonds (♦) Outfield Bernie + Star Jacks (R,C,L) Field
  • Clubs (♣) Bear Crawl Base + Bobby Hurley (Each Base)
  • Spades (♠) Outfield Side Shuffle (Change Direction at Center Field) + Burpee (R,C,L) Field

Lucky Cards – Exercise at the mound

Ace(♥) 15 Side Straddle Hops 4ct 

Ace(♦) 15 Overhead Claps 4ct

Ace(♣) 15 Imperial Squats 4ct

Ace(♠) 15 Peter Parker 2ct

MARY:
Flutter Kicks x 4ct 20, Crunch Frog 4ct x 20, LBC’s for time 30 seconds
COUNT-OFF & NAME-O-RAMA
Butterfingers, Baby Weight, Smuggler, Walt
CIRCLE OF TRUST/BOM:

I recently spent a week in Folley Beach, SC and traveled up to Charleston for a couple of days.  What really struck me about Charleston was the history of the town and the preservation of many old buildings.  This inspired me to learn a little more about Maryville.  So here’s a start on that journey.

Fort Craig, which was located on Pistol Creek, was the first settlement in the area which is now the City of Maryville.  The fort craig spring landmark is located on the greenway near the Blount county chamber of commerce. The fort was built in 1785 to protect settlers from Indian attack. The City of Maryville was established on July 11, 1795. Maryville was named in honor of Mary Grainger Blount, wife of Governor William Blount. The county was named in honor of Governor Blount. Almost a year later, on June 1, 1796, the State of Tennessee became the 16th state in the Union,

Fort Craig Spring