F3 Knoxville

Category: Arsenal

CMU Tabata w/ a Side of Sandbag Hot Potato

THE SCENE: 40 Something with clear skies and no frost.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Tempo Archer Squat, Cherry Picker, Windmill, TN Rocking Chair, Tempo Merkins – All x 10
THA-THANG:

CMU Tabata EMOM w/ Hot Potato

  • A – OH Press, B – Curls
  • A – Big Boys, B – Flutter Kicks
  • A – Goblet Squat, B  – OH Lunge
  • A – Pistol Squat Goblet,  B – Swings

Hot Potato (3x Sandbag Press and Pass) get caught at the buzzer and 5 Burpees

MARY:
Tabata Mary AB, AB

  • A – Mtn Climbers, B – Crunchy Frog
  • A – Groiners, B- 100’s
  • A – Pickle Pounders, B – Freddy Mercury

COUNT-OFF & NAME-O-RAMA

Rep Sleepy, Shrimp Net, Smuggler

CIRCLE OF TRUST/BOM:

Like the Stone of Wisdom, friendship may be lying right in your back yard and you may never know it.  Your best friend may be a stranger to you, or you may lose him because you didn’t bother to hold him.  Friends must be cultivated by sincerity, frankness, and deeds of affection.  No one can remain your friend if you hide your soul from him.  You needn’t save face before your friend.  Your friend will save it for you.

Life is a chain of little events.  Close your soul to your friend, and he will lose sight of you.  And if you find your friend, give of your friendship and it will return to you tenfold.  Those who cannot give friendship will rarely receive it and never hold it.                             -Dagobert D. Runes

Go often to the house of thy friend, for weeds choke the unused path.     -Ralph Waldo Emerson

Never Miss Twice

THE SCENE: Cold enough to complain but not cold enough to keep us away.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Side straddle hops, little baby arm circles, tempo squats.
THA-THANG:

Kept it simple and just went for a jog in the neighborhood.  Periodically stopped for some exercises (below):

  • Burpees
  • hand release merkins
  • Mountain Climbers
  • V-ups
  • Bobby Hurley

MARY:
Cherry pickers, big boy sit ups, protractor.
COUNT-OFF & NAME-O-RAMA
Use the TAGS on right-side to record PAX (BE SURE TO INCLUDE YOURSELF) in attendance. Be sure to select the AO in CATEGORY above TAGS and then delete these notes!
CIRCLE OF TRUST/BOM:
Recently listened to “Atomic Habits” audio book and am working on implementing some of his techniques into my life.  The book is set up to act as a manual and less of a motivational/inspirational book, which I found very practical and probably more helpful that a book just trying to inspire me to make changes.  I encourage you to read/listen!  Here are a few quotes:

“You do not rise to the level of your goals. You fall to the level of your systems.”

“never miss twice. If I miss one day, I try to get back into it as quickly as possible.”

“If successful and unsuccessful people share the same goals, then the goal cannot be what differentiates the winners from the losers.”

“Every action you take is a vote for the type of person you wish to become.”

“If you show up at the gym five days in a row—even if it’s just for two minutes—you are casting votes for your new identity. You’re not worried about getting in shape. You’re focused on becoming the type of person who doesn’t miss workouts. You’re taking the smallest action that confirms the type of person you want to be.”

~ James Clear (Author of Atomic Habits)

MOLESKIN:
Insert any personal comments, notes, devotion content, etc.
ANNOUNCEMENTS:

  • Miles for Maryville Sat morning.
  • Movie night at Walts on Sat night.
  • FiA 2.0 Halloween Party and workout at Bomb Shelter 10AM-12PM on 10/29

Ropes and Bells 10/16

THE SCENE: Cool…maybe cold
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
TN Rocking Chair x 10, Tempo Squats x 10, Tempo Merkins x 10

THA-THANG:
EMOM Kraken Rope Bell Thingy – 1 minute on each station – after complete all stations run a lap – 5 rounds!

  • ST1 – Battle Rope Double Waves
  • ST2 – Incline Merkins
  • ST3 – 60lb Sandbag squats
  • ST4 – Battle Rope Double Outside Waves
  • ST5 – Left Leg Drop Back Squat w/ 20lb Kettlebell overhead
  • ST6 – Kettlebell Swings 35lbs
  • ST7 – Decline Merkins
  • ST8 – Right Leg Drop Back Squat w/ 20 lb Kettlebell overhead

MARY:
Bring Sally Up – Plank Edition

COUNT-OFF & NAME-O-RAMA
Cropdust, Shrimp Net, Pinocchio
CIRCLE OF TRUST/BOM:

Trouble not thyself by pondering life in it’s entirety. Strive not to comprehend in one view the nature and number of the burdens that will fall to thy share. Rather, as each occasion arises in the present put this question to thyself : ‘ Where lies the unbearable, unendurable part of this task? Confession will put thee to the blush! Next recall to mind that neither past nor future can weigh thee down, only the present.
And the present will shrink to littleness if thou but set it apart, assign it its boundaries, and then ask thy mind
if it avail not to bear even this !

Marcus Aurelius

Dirty Thirty

THE SCENE: A chilly mid 30’s
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

  • SSH x 15 IC
  • Cherry Pickers x8 IC
  • Tempo Squat x 10 IC

THA-THANG:
A little mosey over to the track. There are 4 sets of exercises, each containing 3 movements of 30 reps a piece. Once you complete one of the sets, burpee broadjump between cones and take off on a lap. When you return, move on to the next set.

Set 1:

  • 30 Wide Merkins
  • 30 Ranger Merkins
  • 30 Merkins

Set 2:

  • 30 Iron Mikes
  • 30 Sumo Squats
  • 30 Monkey Humpers

Set 3:

  • 30 Shoulder Taps
  • 30 Dry Docks
  • 30 OH Claps (4ct)

Set 4:

  • 30 BBS
  • 30 Bicycles (2ct)
  • 30 Hello Dolly’s

MARY:
Finish off with BBS until time.
COUNT-OFF & NAME-O-RAMA
9 showed up to get some reps in
CIRCLE OF TRUST/BOM:
“The two most important days in your life are the day you’re born and the day you find out why” – Mark Twain

Everyone reading this has already done the first one of those, but finding out “why” is what we may never officially know. I thought maybe it was when I got married or had my first kid, but I don’t know for sure.

One thing I do know is that every single person who has ever shown up to F3 didn’t do it because it’s fun to wake up at 5am to go work out in the rain and get thrashed. There was an underlying reason that made you think you should show up to this. Could have been fitness, could have been the fellowship, could have been the faith, or it could have been something else you didn’t know or understand. I came to the conclusion that my “why” could also be out there at 5:30am because for some reason I kept showing up. Someone I may not have even met yet may impact me in such a way that it changes my life forever, or maybe I do that to someone else. Or one of those things could have already happened.

You may not ever get to know your “why” but sometimes there are some things in life that let you know you may be on the right path to find it. I think F3 may be that path for a lot of us.

MOLESKIN:
Insert any personal comments, notes, devotion content, etc.
ANNOUNCEMENTS:
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.

Noah’s Square

THE SCENE: Low 40s with clear skies

F3 WELCOME & DISCLAIMER:

Done while holding plank

WARM-O-RAMA:
SSH x20 IC; Tempo Squat x10 IC; Tempo Merkin x10 IC; Burpee x5 OYO

THA-THANG:
Square set up using the baseline and midcourt of the basketball court. Do exercise at each corner then move to next corner using movement stated at corner. Start with 10 reps and increase by 10 every time around.

  • Monkey Humpers (4-ct) – Seal Crawl
  • Crunchy Frog – Duck Walk
  • Dancing Bear – Crab Walk
  • Zebra Kick – Kangaroo Jumps

MARY:
Hello Dolly x20 IC; Rosalita x20 IC; Boxcutter x10 IC; LBCs for time

COUNT-OFF & NAME-O-RAMA
8 HIM

CIRCLE OF TRUST/BOM:

“You are the salt of the earth, but if salt has lost its taste, how shall its saltiness be restored? It is no longer good for anything except to be thrown out and trampled under people’s feet. “You are the light of the world. A city set on a hill cannot be hidden. Nor do people light a lamp and put it under a basket, but on a stand, and it gives light to all in the house. In the same way, let your light shine before others, so that they may see your good works and give glory to your Father who is in heaven.”

‭‭Matthew‬ ‭5:13-16‬

We are called to be salt and light to the world. Don’t hide your light or lose your saltiness but instead stand firm in your belief

MOLESKIN:
Smuggler’s mother-in-law diagnosed with breast cancer, Rep Sleepy dealing with daughter’s various issues

ANNOUNCEMENTS:
Miles for Maryville on 10/22