F3 Knoxville

Author: Butterfingers

Arsenal Kraken 10/25

THE SCENE: 53 degrees, no wind, dew on the grass, and nice dry pavement.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH’s 10 4ct, Tempo Merkin 10 4ct, Tempo Squat 10 4ct, Inch Worm Merkin Stretch, Cherry Pickers 10 4ct

7’s on the Church Hill from the rode to the pine tree. *Burpess at the Bottom & WW2 at the top

THA-THANG:
Kraken – *8 Cups Solo lined the Kraken, each workout & count written on the cup.

  • 15 Merkins
  • 10 2ct Perter Parkers
  • 10 WW2’s
  • 15 2ct Mtn Climbers
  • 10 Burpees
  • 15 Dry Docks
  • 15 Bobby Hurley’s
  • 15 4ct Flutter Kicks

MARY:
10 4ct Glute Bridges, 10 Jack Knife Crunches, 10 Burpees, 5 4ct Glute Bridges, 10 Jack Knife Crunches, LBC’s for time
COUNT-OFF & NAME-O-RAMA
Butterfingers, Baby Weight, Beaker, Hot squat, Swerve, Walt
CIRCLE OF TRUST/BOM:
I paraphrased a little about order and chaos from a book I’m reading, 12 Rules for Life: An Antidote to Chaos.

Here is a short video from the author….cheers!

Burpee Mountain

THE SCENE: Cool and dry
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Cherry Pickers 10, Windmills 10, LBAC’s 10 Fwd & Bwd, SSH’s 15
THA-THANG:
Short Run to Burpee Ladder on the Church Lawn

  • Run to solo cup 1 and return to 0 (1 Burpees), run to solo cup 2 & return to 0 (2 Burpees)
  • 1,2,3,4,5,6,7,8,9,10,10,9,8,7,6,5,4,3,2,1,1,2,3,4,5,6  (131 Total) 🙁

MARY:
25 Flutter Kicks, 10 Jackknife Crunches, 15 Mtn Climbers, 10 4ct Pickle Pounders, 15 Flutter Kicks, LBC’s for time
COUNT-OFF & NAME-O-RAMA

Butterfingers, Baby Weight, Scout Master, Webelo, Mr. Rogers

CIRCLE OF TRUST/BOM:

The happiness of your life depends upon the quality of your thoughts: therefore, guard accordingly, and take care that you entertain no notions unsuitable to virtue and reasonable nature.

Marcus Aurelius
Read more at https://www.brainyquote.com/authors/marcus-aurelius-quotes

Three for Wednesday!

THE SCENE: 69 Degrees and  Clear
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Little Baby Arm Circles, Toe Touch Sweeps, Wind Mill, SSH’s

Tabata Warm Up:

  • 1 Round / 6 Cycles / 45 Seconds on 15 Seconds Off
  • Mtn Climber, Lunge Left Leg, Lunge Right Leg,  Jackknife Crunches, Burpee, Peter Parker
  • Run Loop

THA-THANG:

(A,B,A,B) Then Run Loop

  • Set 1: 20 Peter Parker, 10 Turkish Getups
  • Set 2: 20 Lunge Single Leg, 10 Burpee
  • Set 3: 20 Mtn Climbers, 20 Jackknife Crunches

Rinse and Repeat  ( We made Through 5 Sets)

MARY:
15 4ct Flutter Kicks, 10 4ct Glute Bridge March, 10 4ct Pick Pounder, 10 4ct Flutter Kicks, LBC’s 30 seconds
COUNT-OFF & NAME-O-RAMA
Butterfingers, Pinocchio, Smuggler
CIRCLE OF TRUST/BOM:

12 Rules for Life – Jordan Peterson (Summary)

  1. Fix your posture
  2. Care for yourself the way you care for others
  3. Stick with people who want the best for you
  4. Improve your own game instead of playing others’
  5. Teach your children to abide by society’s rules
  6. Get your house in order before criticizing others
  7. Focus on a higher purpose, not instant gratification
  8. Find & live your personal truth
  9. Learn to be a good listener
  10. Define your problem precisely to make it manageable
  11. Accept that inequality exists
  12. Take time to appreciate the good things in life

ANNOUNCEMENT:

Inspiration 4 Launch tonight @ 8pm est

https://inspiration4.com/

K.I.S.S

Keep it Simple Stupid

K.I.S.S.
(Keep it Simple Stupid)

Set Up:
You need 400m measured that starts and ends at same spot.
All work will be performed at that spot.

Scoring:
Total time to complete the workout below.

The time begins with the start of the first 400m run and ends at the conclusion of the 800m run.  (See *** below)

The THANG:

Start

Run 400m
100 merkins
Run 400m
90 squats
Run 400m
80 merkins
Run 400m
70 squats
Run 400m
60 merkins
Run 400m
50 squats
Run 400m
40 merkins
Run 400m
30 squats
Run 400m
20 merkins
Run 400m
10 squats
***Run 800m***

End

Total work is 3 miles of running, 300 merkins, and 250 squats.

Exercise Standards:
*Run – Run as fast as you can. One ice cream New Balance in front of the other.
*Merkin –  Body in straight line at all times.  Chest to ground, arms fully extended at top.
*Squat – Weight on heels.  Squats need to be parallel or below.  Chest facing forward.  Clear hips at the top (stand straight up).  No hands on knees.

Hump Day

THE SCENE: Cool and Clear
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Toe Touch Sweeps 9, Windmill x 9, , Squats 15, Side Straddle Hop x 15,
THA-THANG:
CMU Circuit

  • Line 1 – 15 Swings
  • Line 2 – 15 Bent Over Rows
  • Line 3 – 15 Goblet Squats
  • Line 4 – 15 Overhead Press
  • CMU Lunge Back to Start

MARY:
Run 2 Laps Around the Basketball Court, Finish w/ Dancing Bear, WW2
COUNT-OFF & NAME-O-RAMA

Butterfingers, Hotsquat, Smuggler, Walt, & Veep
CIRCLE OF TRUST/BOM:

Mathew 7-7:8

7 Ask, and it shall be given you; seek, and ye. shall find; knock, and it shall be opened unto you: 8 For every one that asketh receiveth; and he that seeketh. findeth; and to him that knocketh it shall be opened.

First ask yourself what you really want in life, or what am I doing right now that is really screwing things up.  I think if you ask that question seriously the answer is easy.  So, take that a step further and imagine your life, manifested in the best way possible.  Imagine the life you want for someone that you care for.  What does that look like?  If you’re like me these answers are probably not the ones want, but at the least they are what you need.  How do you get to thing you seeketh?  Well, that depends on you.  You must first knock on the door before it can be opened.