F3 Knoxville

Author: Butterfingers

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

 

June EMOM Kraken

THE SCENE: 68 and Wet
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH’s 15, Tempo Merkins x 10, Windmills 4ct x 10, 3 Burpees, 3 Burpees

THA-THANG: Kraken EMOM

Every minute on the minute work move to the next exercise.  After completing all 8 exercises run 1 lap and begin the Kraken again. (We made it through 4 rounds)

  • 1- Rope Throws
  • 2- Power Clean 50 lb sandbag
  • 3- Turkish Getups 20 lb kettlebell (Switch arms each round)
  • 4- Burpees
  • 5- Rope Waves
  • 6- Kettlebell Two Arm Swings 35 lbs
  • 7- Kettlebell Squat Push Pull 20lbs
  • 8- Box Jumps
  • Run a lap and start back at the beginning

MARY:
Bring Sally Up Bring Sally Down – Fragmented Burpees

COUNT-OFF & NAME-O-RAMA
Baby Weight, Butterfingers, Belding, Smuggler, Scoutmaster, Swerve, Walt
CIRCLE OF TRUST/BOM:

Over the last couple of weeks I made my tour of Sweden and Germany. It was a work trip and definitely not a vacation.  Over the 8 days we stayed in 6 different hotels and caught just as many flights.  However, we were fortunate to have a friend and business acquaintance take us on a weekend tour of Stockholm.  One thing really stuck out from my conversation with Andreas.  He had once owned a gym and had competed in several triathlon type events in the past.  He brought up this idea of getting a group of men together and having a workout out at local park.  So of course I began to tell him about F3 and what we do.  Not sure if we are going to have a Sweden launch anytime soon, but I think this speaks volumes to the mission of F3.

In 2015 right after the birth of my second child I was running the greenways on my own, doing merkins, lifting rocks, and other stuff.  I thought, wouldn’t it be great to get some other guys out here and do this same kinda thing.  Anyway, my experience and Andreas experience aren’t unique.  The reason F3 has been successful is because it speaks to something in every man.  What ever that thing is might be hard to describe, but rest assured we’ve found it.

EMOM Kraken Wednesday

THE SCENE: Cool and clear 55F
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Tempo Side Lunges x 10, SSH’s 10, Cherry Pickers 4ct x 10, 3 Burpees, 3 Burpees, 3 Burpees, 3 Burpees

The real-life origins of the legendary Kraken

THA-THANG: Kraken EMOM

Every minute on the minute work move to the next exercise.  After completing all 8 exercises run 1 lap and begin the Kraken again. (We made it through 3 1/2 rounds)

  • 1- Rope Throws
  • 2- Power Clean 50 lb sandbag
  • 3- Turkish Getups 20 lb kettlebell (Switch arms each round)
  • 4- Burpees
  • 5- Rope Waves
  • 6- Kettlebell Two Arm Swings 35 lbs
  • 7- Kettlebell Squat Push Pull 20lbs
  • 8- Box Jumps
  • Run a lap and start back at the beginning

MARY:
LBC’s x 20 x Crunchy Frog 4ct x 10, Flutter Kick 4ct x 20, WW2’s x 20
COUNT-OFF & NAME-O-RAMA
Babyweight, Butterfingers, Pinnochio, Smuggler, Veep
CIRCLE OF TRUST/BOM:

“The outer conditions of a person’s life will always be found to be harmoniously related to his inner state…Men do not attract that which they want, but that which they are.”

-As a Man Thinketh – James Allen

https://bookroo.com/quotes/as-a-man-thinketh

Audio book link

Good Friday from the Arsenal

THE SCENE: 48 Cool and cloudy
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Windmills 4 count 10, Tempo Squat 4 Count, LBAC’s 4ct 10 fwd, LBAC’s 4ct 10 rev
THA-THANG:

  • Lap 1 (3) Merkins each light post – After last light post Bear crawl back to flag from trail
  • Lap 2 (3) Squats each light post – After last light post Lunge back to flag from trail
  • Lap 3 (3) Burpees each light post – After last light post Bear crawl back to flag from trail
  • Lap 4 (3) Iron Mikes each leg each light post – After last light post Lunge back to flag from trail

Repeat

  • Lap 1 (3) Merkins each light post – After last light post Bear crawl back to flag from trail

MARY:
LBC’s  30 seconds oyo
COUNT-OFF & NAME-O-RAMA
Butterfingers, Smuggler, Veep, Walt
CIRCLE OF TRUST/BOM:
This is my fourth winter at F3 and I always love the beginning of Spring. It is a time of rebirth and a well deserved rest from the cold and darkness of the winter.  Over the last few months I have watched each man here grow stronger and more confident. Now is the time to pour that strength into new endeavors.  To commit more time to your families. To take advantage of those few extra hours of daylight, and to start those projects you’ve been putting off.  And as always it’s time to grow and to expand the PAX.

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