F3 Knoxville

Category: Arsenal

Butter Biscuit 2.0

THE SCENE: Cool and Clear
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Side Straddle Hop (20), LBAC’s Fwd/Bwd 10 (3Ct), Tempo Squats 10, Side Lunge 10 (3 Count) – Indian Run to the Track

THA-THANG:
The Butter Biscuit (PT & Run) [1X, 2X, 3X, 4X, 3X, 2X, 1X] (.25) Mile Lap

Single Count PT

  • 10 Groiners
  • 15 Merkins
  • 20 Leg Raise Squats
  • 25 Mtn Climbers
  • *30 Burpees (-1 Lap)

MARY:
20 WW2, 20 4ct Flutter Kicks

COUNT-OFF & NAME-O-RAMA
10 HIM’s put in a little hard work in a little Sea Biscuit action. Scout Master, Walt, Pinnochio, Avacado, Rough Sleepy, Taco, Nair, Weebalow, Smuggler
CIRCLE OF TRUST/BOM:

One my favorite things about F3 is how it’s helped me through some challenging times in my life.  Whether you are facing uncertainty, loss, or just stress F3 is that constant thing that helps me get my head right.  I took a little time off over the pandemic, and I can attest that I’m not better alone.

Proverbs 17:17

A friend loves at all times, and a brother is born for adversity.

Proverbs 27:17

As iron sharpens iron so one person sharpens another.

 

Guest Q- Backstage

THE SCENE: 55 and clear skies. the massive tree that had fallen on the grindstone had been cut up, all pax behaved and did not take home complementary firewood for finishing what was about to come.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

  • Motivators
  • squat Walks
  • Head Shoulders, Knees and Toes

THA-THANG:

  • Thang 1
  • Line up. 1st person runs his block 50 yards, drops it and runs back. Everyone repeats stacking their blocks. Then they retrieve them. Everyone does exercise while they wait.
    • Bobby Hurley’s
    • Merkins
    • Big Boys
    • Carolina Dry Docks
    • Jungle Boy Squats
    • SSH
    • X Squat
    • Dive Bombers
    • Freddie Mercuries
    • Burpee
    • Boot Beaters
    • Imperial Walkers
    • Plank
    • Monkey Humpers
    • Plank Jack
    • Mountain Climbers
  • Thang 2: Never Ending Relay- PAX completed 6 stations exercise and moved on to next station
    • 1- Alpos- 20
    • 2- Bonnie Blaire- 20
    • 3- Carolina Dry Docks- 20
    • 4- Deadman Burpees- 10
    • 5-Thrusters- 20
    • 6- Freddie Mercury- 20
  • Indian Run

MARY:

  • Bay City Scissors
  • Rosalita Whip
  • Captain Thorin

COUNT-OFF & NAME-O-RAMA
CIRCLE OF TRUST/BOM:
Don’t be a cow. Be a bison! Cows huddle up in storms. Bison charge storms.
MOLESKIN:.
ANNOUNCEMENTS:

The Mental Grinder

THE SCENE: 55, clear sky’s. apparently there was a storm no one knew about because there was a huge tree laying in the middle of the AO.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

  • Frankenstein sideline to sideline
  • walking quad stretch with hand raise- side line to sideline
  • Lunge with twist- side line half way
  • side lung L/R rest of way to other side line
  • Mosey to Spaghetti Hill
    THA-THANG:
    Bill Murray at Spaghetti Hill- Complete the exercises than run to the top of the hill and jog back down. Rinse and repeat for time- 25 min
  • 10 Merkins
  • 10 Squats
  • 10 BBSU
  • 10 Burpees

Mosey Back to Grindstone- stopped at park entrance to complete the Mary
MARY:
2 Min Tabata ( due to time)- Switched between Boat to Cannon and Starfish Crunches – 20 seconds work , 10 seconds rest. switching experiences each time.

COUNT-OFF & NAME-O-RAMA
CIRCLE OF TRUST/BOM:
Leadership, its what F3 is built one. Yes we are here to get stronger and improve our fitness but the main goal is to build community leadership. Often people wait to be told to lead, however if you are waiting to be told to lead its to late. I found a wonderful quote this morning that really shows this principle. “A position of authority is neither necessary nor sufficient for the exercise of leadership”-Eric Werkowitz

Don’t wait to be told to lead, find those voids of leadership and fill them. no mater if its at work, home, family or community. Be bold.
MOLESKIN:

ANNOUNCEMENTS:
Regional Nan’tan from Tri-County will be leading beatdowns on 4/13 and 4/14. Bring a CMU to the Arsenal on Wednesday.

The 2000’s

THE SCENE: 60 and amazing. Stars in the sky. perfect gloom weather.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
F3 Gotcha- Pax lined up, first two have basketballs. goal is to make your shoot before the guy behind you makes his. SSH while you wait for your turn. If you get knocked out you have 5 burpees than rejoin the group. play till one guy has not been knocked out. Needless to say Q’s basketball experience made this a little unfair!
THA-THANG:
Millennium- Pax does all exercises together, 100 reps for each. work till the FIRST guy is done. Than the pax runs a 100m lap around the track back to start spot.  Last set is Burpees ( we did not make it here) they are done all together IC, rotate Q for burpees.

  • SSH
  • Lunges
  • Merkins
  • Flutter Kicks
  • Mountian Climbers
  • LBC’s
  • This is as far as we got today. Total was 600 reps and 600meters running. We will work to reach the 2k mark as a pax.
    MARY:
  • 20- Gas Pumps
  • 20- BB’s
  • Starfish sit ups for time

COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
continuing to reflect on Gratitude and how to express that. One of the best was is to be specific in your gratitude. For me F3 has continued to be more than a fitness thing. in July i had major knee surgery, which put me out of any kind o f fitness program. Around the same time i was pushed go see my GP DR to get a physical. My blood work showed elevated cholesterol. My DR was concerned since my father died of a heart attack in his mid 50’s and with me being 35 at that time wanted to get ahead of any issues. However his suggestion was to put me on stations. I have never taken any long term medication and i knew that i could change my situation through exercise. I was convinced that my lack of working out due to my surgery was the driving factor to my elevated levels. I finally took the plung into F3 a couple months later and have not turned back. I recently went to redo my blood work and not only have all my levels dropped but they are all in the good ranges now. I credit F3 and the pax with pushing me to grow and put my fitness first but also to hold me accountable for showing up in the gloom every week. F3 will change your life if you lean in and I’m more than grateful for that.
MOLESKIN:
Regional Nan’tan from Central Illinois will be here leading two Q’s next week. One on Tuesday at Bombshelter and Wednesday at Arsenal. Make sure we show up and show out.
ANNOUNCEMENTS:

Maximum Route 66

THE SCENE: Weather = good
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH’s and the classic Cherry Picker
THA-THANG:
Started off with a round of 7’s to get the juices flowing. Ran back and forth across basketball courts.

  • Should Tap Merkins
  • BBS

4 rounds of Route 66 along the light poles on the greenway. Exercises for each round were as follows:

  • Merkins
  • Iron Mikes (2 ct)
  • V-ups
  • Burpees

MARY:
Insert information about any additional post-THANG work (if applicable).
COUNT-OFF & NAME-O-RAMA
8 Total!
CIRCLE OF TRUST/BOM:
Find something in your life that brings you real happiness and joy. Money can bring you happiness when you get that new car or go on that new vacation, but eventually that will diminish. For me, having my son has brought me that happiness. No amount of money can take that away from me, and I would spend every dollar I had to keep it. Find that thing in your life and embrace it.
MOLESKIN:
Insert any personal comments, notes, devotion content, etc.
ANNOUNCEMENTS:
Arsenal shirt order going on!