F3 Knoxville

Category: Arsenal

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.

Office Work

THE SCENE: Perfect Morning to Throw Down Some Sweat
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH (IC)
A Little of This/That
Some of These/Those
Mosey to the Oval Office

THA-THANG:

  • (20yd) Lt. Dan 4:1 (4 Lunges 1 Squat)
  • (25) Merkins
  • Run 400m
  • (20yd) Lt. Dan
  • (30) Merkins
  • Run 400m
  • (20yd) Lt. Dan
  • (25) BBS
  • Run 400m
  • (20yd) Lt. Dan
  • (30) BBS
  • Run 400m
  • (20yd) Lt. Dan
  • (10) Burpees
  • Run 400m
  • (20yd) Lt. Dan
  • (20) Burpees
  • Run 400m
  • (20yd) Lt. Dan
  • (25) Gas Pumps
  • Run 400m
  • (20yd) Lt. Dan
  • (30) Gas Pumps
  • Run 400m
  • (20yd) Lt. Dan
  • (25) Air Squats
  • Run 400m
  • (20yd) Lt. Dan
  • (30) Air Squats
  • Run 400m

MARY:
45 Seconds of LBC
(15) Flutter Kicks (IC)
30 Seconds of LBC
Ankle Wiggles for Remaining Time
COUNT-OFF & NAME-O-RAMA
4
CIRCLE OF TRUST/BOM:
Be the best version of yourself. Know when we fall short and expect better of ourselves. Sometimes we are the only ones that know we fell short or made a mistake, and that’s ok; but i encourage you to take that moment to reflect and listen to that internal voice telling you that your better than that…
MOLESKIN:

ANNOUNCEMENTS:
Speedway Launch this SATURDAY! Go, Get There, Figure it out, just GO!….CLOWN CAR?!

Friday Leg Day

THE SCENE: Realll niiiiiccee
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

10 ssh ic

tempo squat x 5 ic

tempo merkin x 5 ic

LBAC x 8 ic

lbac x 8 ic reverse

oh claps x 10 ic
THA-THANG:
Mosey over to stop sign next to school with CMU. 3 man Dora as follows with two men doing exercise while one man runs. Exercise as follows:

100 thrusters

100 goblet squats

100 swings

Above completed at top of hill while 3rd man runs to bottom hill at cone. 10 single count iron mikes at bottom of hill and Bernie back up hill to tag out 2 men at top. Rinse and repeat.

MARY:

CMU big boys tempo x10

american hammers ic x 10

hold iron cross 30s

cmu flutter kicks x15 ic

cmu dolly x15 ic

catalina wine mixer x 10 ic

On your 6 leg sidewinder x 5 each way ic

cash out with LBCs

COUNT-OFF & NAME-O-RAMA
Nair, Moses, Peach
CIRCLE OF TRUST/BOM:
I live off motivational quotes to get me through lifts and running. I recently listened to a message that made me think of f3 and how I admire each man that grinds it out weekly. I’m thankful for each of you. Here’s to all the men in the arena.

“It is not the critic who counts; not the man who points out how the strong man stumbles, or where the doer of deeds could have done them better. The credit belongs to the man who is actually in the arena, whose face is marred by dust and sweat and blood; who strives valiantly; who errs, who comes short again and again, because there is no effort without error and shortcoming; but who does actually strive to do the deeds; who knows great enthusiasms, the great devotions; who spends himself in a worthy cause; who at the best knows in the end the triumph of high achievement, and who at the worst, if he fails, at least fails while daring greatly, so that his place shall never be with those cold and timid souls who neither know victory nor defeat.”

Teddy Roosevelt

MOLESKIN:
HIMs busting it 2x through exercises

Upcoming:

Beer mile sometime coming up at Moses’ house

Working on our “J”

THE SCENE: Cool after the rain earlier in the week – upper 60s!
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

Cherry pickers – x10

Tempo squats – x10

Tempo merkins – x10

Mosey to the stop sign & back

THA-THANG:

Dora style workout with EMOM Bobby Hurleys (capped at 10 & reset back to 1). Two PAX ran and one PAX went through the following exercises:

  • 100 shoulder press
  • 200 curls
  • 300 monkey humpers

Rinse and repeat until recover.

MARY:
Stretching exercises –> Cherry Pickers, hip flexor stretch

COUNT-OFF & NAME-O-RAMA
Peach, Walt, and Baby Weight
CIRCLE OF TRUST/BOM:
During Monday’s beatdown, after a heavy rain on Sunday night, and more rain to come, we noticed the irrigation system at the baseball field was turned on. This prompted an immediate thought about how analogous this is to our lives. God blesses us with things in life, but we tend to want more or something different. For example, God grants us with a beautiful wife / significant other, but we lust over another woman at a concert or sporting event. God grants us with a great job with the salary we desired, & three months later, we expect a raise. Although it is difficult at times, it is important that we slow down in life and think about our blessings, and be grateful for them. I will be the first to admit that I am guilty of living life in “5th gear” and not slowing down to enjoy and appreciate the little things in life.

MOLESKIN:
None
ANNOUNCEMENTS:
None

DORA’s Card Game

  1. THE SCENE: A beautiful morning in the gloom

F3 WELCOME & DISCLAIMER


WARM-O-RAMA:
SSH x20; Imperial Squat Walker x10; Mosey loop for the workout

THA-THANG:
Partner up, PAX 1 runs loop from warmup. PAX 2 draws a card to determine how many reps to do of the exercises. Exercises were Derkins, WW2s, and Step Ups.

  • 2-10 = reps equal to number on card
  • Face Cards = 15 reps
  • Ace = 20 reps
  • Joker = 25 reps

MARY:
Flutter Kicks x20; Boxcutters x 10; LBCs x20; Big Boys for time

COUNT-OFF & NAME-O-RAMA
12 total this morning with two FNGs

CIRCLE OF TRUST/BOM:

Inaction breeds doubt and fear. Action breeds confidence and courage.

  • Dale Carnegie

Specializing in self-improvement and interpersonal skills, American writer and lecturer Dale Carnegie talked often about the power of action. It’s easy to let our small doubts and anxieties balloon into overwhelming fears — because we allow them too much time and space to grow rather than taking action to face them. “If you want to conquer fear,” Carnegie urged, “do not sit home and think about it. Go out and get busy.”

The Bible also talks about fear.

“do not be anxious about anything, but in everything by prayer and supplication with thanksgiving let your requests be made known to God.”

‭‭Philippians‬ ‭4:6‬ ‭ESV‬‬

Don’t let fear hinder you from being the man God has called you to be. Pray and take action.

MOLESKIN:
Pray for Pennies daughter as she will be traveling out of the country. Pray for Trousers and his family. Pray for Smuggler and Halfday as they travel this week.

ANNOUNCEMENTS:

Rampart launch on 5/30 at 7am

Speedway launch on 6/4 at 6am