Arsenal – Page 30 – F3 Knoxville

Sprinting is the New Jogging

November 8, 2021 Walt

THE SCENE: A clear brisk morning. Upper 30s?
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

25 Side Straddle Hops
light jog to end of both basketball courts
Butt kicks to end of one basketball court, high knees back
Lunges to end of one basketball court, mummy kicks back

THA-THANG:
Had each HIM pair up with another with similar speed. Then separated the pairs into two team for a few sprinting/running competitions. Loser of each competition had to do 16 burpees. The winner did side straddle hops until the other team finished burpees.

Game 1: Chase or be chased – one member of each team starts running with a baton around both basketball courts and hands off the baton to the next member. The object of the game is to catch the other team. Those not running were to do side straddle hops until their turn.
Game 2: The building blocks of F3 – Each team had one HIM run to the far end of the basketball courts where there was “F3” built out of 20 Duplos. The object was to return each block, one by one, to the other side and reassemble the “F3”. Teams could do 10 burpees to bring back 2 pieces in one trip.
Game 3: No man left behind – Took a mosey across the bridge. One HIM from each team ran the distance of 5 light poles are returned to their teams. While the runner was away the rest of the team members had to do one of the following until the runner returned: overhead claps, big boys, squats, merkins. One of the other members then joined the runner and this process was repeated until all members ran the five poles.

MARY:
Cherry pickers, Wind Mills, Overhead claps, Flutter kicks (not Hello Dolly’s), LBCs until time

COUNT-OFF & NAME-O-RAMA
One of our best showings as of late with 10 HIMs! Thanks for coming out and paying some games!

CIRCLE OF TRUST/BOM:
Sometimes life feels like our first game where you’re running around in circles either chasing something or being chased by something and sometimes both. Sometimes you just need to slow down, be still, and take a few moments to not take life so seriously. When I was young, I remember asking my parents parents to play hide and go seek with me. I had amazing parents but they rarely did because life is just too busy to stop and play pointless games. I try to remember that as a parent when I don’t feel like there’s time to do anything that seems unproductive but sometimes sitting on the floor playing with your kid or being still and quiet is one of the most productive things you can do! Put your phone down, look up, and turn off the noise. You can use the time to pray and/or give you brain some time to process the millions of things going on in your life.

MOLESKIN:
I guess we will never know if one team threw some of their pieces in the leaves or put them in the other team’s pile of blocks but they won by 4 blocks!

ANNOUNCEMENTS:
This wasn’t said but Smuggler challenged us to post 3 times this week between Arsenal and Bomb Settler. 10 of us are off to a good start! Keep it up!

CMU Friday

November 5, 2021 Butterfingers

THE SCENE: Well it’s cold 🙁
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
8 Tempo Squat, 8 x Tempo Archer Squat, LBAC’s, 10 4 Count Mountain Climber
THA-THANG:
CMU – Sea Biscuit

10 Side to Side CMU Merkins, 15 Burpee Block Overs, 25 Swings, 30 Curls
Run 1 Lap
10 Side to Side CMU Merkins, 15 Burpee Block Overs, 25 Swings, 30 Curls
Run 2 Lap
10 Side to Side CMU Merkins, 15 Burpee Block Overs, 25 Swings, 30 Curls
Run 3 Lap
10 Side to Side CMU Merkins, 15 Burpee Block Overs, 25 Swings, 30 Curls
Run 4 Lap

MARY:
30 Second High Plank, 30 Second Low Plank, Flutter Kicks
COUNT-OFF & NAME-O-RAMA
Butterfingers, Hammy, Hotsquat, Pinnochio, Rep Sleepy, Hot Squt
CIRCLE OF TRUST/BOM:

Why do we give F3 nicknames, and what’s in a nickname?

I’ve been thinking about this for a while, and it often comes up during the workout. Usually the comment is something like, “What ever happened to that guy named Terminator? That guy sure had a cool nickname.”. Honestly, we’ve had some pretty nasty nicknames, Code Brown, Abscess, Tinkle, Hotsquat…the list goes on. None of the names are particularly vicious, but they require a bit of thick skin to bare. That brings me to the point of the nickname. F3 teaches us many things. Among them is physical and mental toughness. This nickname is sort of F3’s way of sorting people at at the get go. If you don’t have a sense of humor and maybe even the humbleness to bare your nickname you’ve probably found yourself at the wrong place. Doing burpees in the rain or bear crawling down the street in the summer heat is not your thing. Your nickname reminds you that, whoever you are outside of F3 you are same as everyone else when you’re here. So, stay strong and humble, and let’s take this into consideration each time we have an FNG step into the circle.

Butterfingers

The Core

November 3, 2021 hotsquat

THE SCENE:

Nice Cool Morning at the Arsenal
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Lunges down and back to mid-court

High Knees down and back to mid-court

Karaoke down and back full court

THA-THANG:
Mosey over to the section of the Greenway between bridges

5 Cracken Burpees
Big boys
Run to next Cone
Plank twist
Run to next Cone
Catalina Wine Mixers
Run to next Cone
Side Crunches
Karaoke to start

Pyramind Count 20, 30, 40, 50

MARY:
Thunder Burpees: burpee after every Thunder or Thunderstruck in AC-DC’s

PAX roulette: 20 LBCs

Leg Raise hold

Heel touches

COUNT-OFF & NAME-O-RAMA
Smuggler, Butterfingers, Hot Squat
CIRCLE OF TRUST/BOM:
0% will kill your progress, so even if it’s not your best it’s better than nothing

A Shoulder Smoker

October 31, 2021 Smuggler

THE SCENE: It was the gloom, overcast around 50 a cold mist in the air and wet ground below us. could not ask for better conditions!
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Motivators from 7 – Seal Hops, SSH, Half Arm SSH, No Arm SSH, Hops ( thankfully the pax did not make Q could in multiples of 7! )

THA-THANG:
Thang 1- mosey with CMU’s to the 4 way intersection just below Mt. Crumpit.
- Starting at the stop sign heading up Springbrook Rd, pax will run up SB Rd doing ascending Squat thrusters at each light post. Pax will stop at each preceding light post on the way back to the start.
  - LP 1– 5 Squat Thrusters, 2– 10 ST, 3– 15 ST, 4–20 ST, 5–25 ST
  - RD 1 pax run to LP 1 does prescribed ST’s and heads back to start, Rd 2 pax run to LP 2 does prescribed ST’s then runs back and stops at LP 1 and does prescribed ST then heads back to start. Repeat all the way to LP 5.
    - Q had originally called for the pax after they finish the 5th RD to run from the start to the top of SB RD and complete 10 blockies. Due to time we called an audible and stopped thang 1 after the 5th RD.
      - One thing i love about this pax is we don’t have DOWNTIME! Q and 3 pax were bring up the 6 today. When the lead pax finished RD 5 they all started on a core PAX rotulet while the 6 finished. It takes a different kind of man to see a opportunity for rest and push themselves to do more, glad i surround myself with these kind of men!
      - Thang 2- head to the Plateau of Pain for a shoulder smoker!
        
        5 cones- Start at Cone 1.
        
        Murder bunny from Cone 1 to 2.
        
        At Cone 2 stop and do 20 CMU curls and 20 Prone Block Jump Overs
        
        Prone Block Jump Overs (maybe named Plank CMU Jump Overs??) – In a Straight Arm plank with block at your feet jump from one side of the block to the other keeping your arms and legs straight and hands on the ground.
        
        This is a potential shin buster and wet ground makes it a challenge- modifications can be a step over or jump on to the block and off instead of completely over.
        
        After complete Reps Bear Crawl CMU drag to Cone 3.
        
        Complete same 2 exercises- Curls and Plank CMU Jump Overs- same rep count 20, at cone 3
        
        Reresection Bunny from cone 3 to 4 ( the slope of the PoP added a nice additional challenge to jumping back wards pulling a CMU 🤣 )
        
        Complete same exercises and reps at cone 4
        
        Crawl Bear with CMU drag from 4-5
        
        Same Exercises and Reps at 5
        
        Run with CMU to top of PoP near benches. 10 CMU swings.
        
        Run one lap around the PoP. ( don’t go past the fountain or Crumpet. You can head either way from the start. )
        
        Once you get back to your CMU do 10 more swings and then head to cone 5. You will do the same thing but in reverse starting with crawl bear and working back to cone 1.
Said it early Zero down time outside of the explanation before the thang. Ok I’m sure that’s normal across most AO’s but these pax don’t ask for a break nor do they take advantage of them when presented during the beatdown. Every one just keeps pushing, keeps moving, and does not quit till the end.

MARY:
Some LBC’s for time like 30 seconds
COUNT-OFF & NAME-O-RAMA
CIRCLE OF TRUST/BOM:

“Courage is not having the strength to go on: it is going on when you don’t have the strength”- Theodore Roosevelt

As i mentioned earlier, the PAX at the BS and the Arsenal embody this quote. The courage we are building and forging in each other every day we post is helping us have the courage needed to overcome life’s real obstacles. It makes us better men, fathers, brothers, partners, employees and leaders. When life gives us obstacles we know we can overcome it. Why? Because we have shown courage and carried that block up a huge hill when our legs are tired, our lungs are gassed, our shoulders are smoked, and our minds are shut off. Yet we just keep pushing despite everything our body is telling us. We know it will not hurt us, it will just make us better. We carry those moments and lessons into the real world and we are what the real world needs.

MOLESKIN:
ANNOUNCEMENTS:
Coats for the Cold- If you have any unused coats you want to donate please bring them to the AO.
F3 Knoxville Christmas Party at Judge Judy’s. pax and significant other welcome. Judge Judy would like an early head count. Post in Slack to RSVP on.
Service day beatdown at the Bombshelter on Nov 13th. We will help keep our community clean and get a good beatdown lead by Drifter. Show up!
- We will also have a special Coffieterian at Drifters house on the 13th. Family welcome!

Hit the quad

October 29, 2021 Nair

THE SCENE: Cool but clear morning at Arsenal
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSHx15

Thighmasterx15

THA-THANG:
Mosey to the tennis courts and use the hill next to it for the run. Battle buddy up and then work through the list of exercises. One partner Bernies up the hill, does 5 Bobby Hurleys and then runs down. Partners then switch. Both partners perform one round of exercise before moving to the next. Rinse and repeat

Hill Billy Squat Walker
Ballerinas
Iron Mikes
Imperial Squat Walkers
Daniel-son
Monkey Humpers
Al Gore

MARY:
Thigh masters x 16 followed by pax roulette
COUNT-OFF & NAME-O-RAMA
9, including Snow Bird, down range from Raleigh
CIRCLE OF TRUST/BOM:
If you surround yourself with the right people, there is no issue with being influenced by those around you
MOLESKIN:
Insert any personal comments, notes, devotion content, etc.
ANNOUNCEMENTS:
2.0 workout at Bombshelter tomorrow! Community give back workout upcoming