F3 Knoxville

Category: Arsenal

CMU Light Pole Circuit

THE SCENE: 65 Cool and Wet
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Over Head Clap x 10, Cherry Picker x 10, LBAC’s x 10, Imperial Squat Walkers x 10
THA-THANG:
CMU Light Pole AMRAP – Bridge to Bridge (Lunge Between Light Poles)

  • CMU Curls 10 , CMU Overhead Press 10, CMU Rows x 10, CMU Goblet Squats 10  – Each Light Pole

Bridge Recovery –  25 Big Boys, 25 Flutter Kicks, 25 WW2s

MARY:

On the way back to AO: Bridge Recovery –  25 Big Boys, 25 Flutter Kicks, 25 WW2s
Burpee x 5, Burpees x 2
COUNT-OFF & NAME-O-RAMA
Baby Weight, Butterfingers, Cropdust, Moses, Shrimpnet
CIRCLE OF TRUST/BOM:

“Don’t be overheard complaining…Not even to yourself.”

— Marcus Aurelius, 8.9

“I begin to speak only when I’m certain what I’ll say isn’t better left unsaid.” – MARCUS PORCIUS CATO

ANNOUNCEMENTS:
9/10 Beer Mile, October 22 Miles for Maryville,

Not much running

THE SCENE: 75⁰ and humid
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Little Baby Arm Circles X10

Cherry Pickers X5
THA-THANG:

Mosey to Cedar Street

7’s down to cross walk

Burpees and Bobby Hurleys

Mosey across bridge

Flutter Kicks, Freddy Mercurys, CatalinaWineMixers, LBCs

10,20,30,40

Cross overs in between and back to start

MARY:
30 sec AL GORE

10 tempo squats

LBCs for time
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:
You cant help anyone til you take time to help yourself
MOLESKIN:
Insert any personal comments, notes, devotion content, etc.
ANNOUNCEMENTS:
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.

I told them we’re doing burpees and people showed up

THE SCENE: Beautifully muggy morning.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH, Little Baby Arm Circles, Tempo Squat, Tempo Merkin, Mosey to back part of track.
THA-THANG:
The dissected burpee: Each round you do 20 reps of one part of a burpee followed by a run around the track.  Bernie on the back straight stretch of the track.  The rounds go as follows

  • In and outs: squat down with hands on ground and kick legs out into plank position then back in.
  • 1 lap around track
  • Merkins
  • 1 lap around track
  • Jumps or Bobby Hurley
  • 1 lap around track
  • Burpees
  • 1 lap around track
  • Rinse and repeat

MARY:
cherry pickers, wind mills, little baby crunches until time.
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:
I finished listening to “The Four Hour Workweek” a couple of weeks ago and I remembered I had saved a couple of quotes from the book for a Q.  Fast forward to the night before the beatdown, when I had just found out a vacation I thought I had booked for someone (I’m a travel planner) had actually been canceled due to an error on my part and they are traveling in a little over a month. Well the hotel they had is no longer available.  I felt sick and lost sleep over this.  I finally decided there was nothing else I could do that night so I had to prepare for my Q.  I looked up the quotes I saved and of course they both were about making mistakes.

“There are 2 types of mistakes.  Mistakes of ambition and mistakes of sloth.  The first is the result of a decision to act, to do something….  The second is the result of a decision of sloth.  To not do something.  Where we refuse to do something out of fear.”

“Only those who are asleep make no mistakes”

Ingvar Kamprad ~ founder of Ikea

Don’t fear making mistakes.  Own them.  Learn from them.  Give yourself grace.

And in case you were wondering: Fortunately the family was very kind and gracious toward me.  They found another option and I tried to make up for it by throwing in a VIP experience on me.  Things probably would have been fine without adding on the VIP experience but I felt it was the right thing to do

MOLESKIN:
Insert any personal comments, notes, devotion content, etc.
ANNOUNCEMENTS:
Men’s Meating 8/20, Run with Hope 8/20, Beer Mile 9/10

Where’s the Warm Up?

THE SCENE: Dark & Steamy
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH’s 4ct x 20, Tempo Merkins 4ct x 10, Imperial Squat Walkers 4ct x 20,

Nair7’s Grinder Hill – WW2’s & Merkins
THA-THANG:
Dora-esque Relay Beat Down @ The basketball court:

5 Stations where Pax rotates 1 à 2, 2 à 3, 3 à 4, 4 à 5, 5 à 1

Station 1-4 are AMRAP stations & Station 5 is the “relay” station with a set #, time, dist., etc of exercise. Note that stations only shift when the previous station members arrive like a relay race.

St1 – Ballerinas / toe squats

St2 – Alabama Ass Kickers

St3 – WW2’s

St4 – Angle Grinders

St5 – Run 2 Laps around the basketball court & relay to station 1.

*Interestingly enough this turned out to be about a 2-minute tabata workout. This might be the Cropdust signature workout 😉

MARY:

Bring Sally Up – Deconstructed Burpee
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:

“To be secure means to isolate and fortify the “I” but it is just the feeling of being an isolated “I” which makes me feel lonely and afraid. In other words, the more security I can get, the more I shall want”. To put it still more plainly; the desire for security and the feeling of insecurity are the same thing. To hold your breath is to lose your breath.” – Alan Watts, The Wisdom of Insecurity
MOLESKIN:

Insert any personal comments, notes, devotion content, etc.

ANNOUNCEMENTS:

September 10th Beer Mile @ Moses’

Men’s Meating Dinner August 20th 6pm @ MOBC Swerve & Rep. Sleepy’s Church –If you plan to attend let one of them know by Wednesday 8/10 –

Race for Hope 8/20 there is still time to sign up to run or donate: https://runsignup.com/Race/TN/Knoxville/HOPE5K

Ropes and Bells

THE SCENE: Steamy
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Windmill x 10 4ct, Cherry Pickers x 7 4ct, Tempo Squat x 10, Temp Merkin x 10, Imperial Squat Walker x10
THA-THANG:
E2MOM Ropes and Bells (End at Ropes and Broad Jump to Beginning)

At 30 minutes and at 38 minutes 2 min “Recovery” Run

Lane 1 Left

  • Rope Wave
  • Swing (30 lb Kettlebell)
  • CMU Row
  • Kettle Bell OH Lunge
  • Burpee

Lane 2 Right

  • Rope Outside Waves
  • Sandbag Goblet Squat
  • CMU Row
  • Kettle Bell OH Lunge Right
  • Burpee

MARY:
Ring of Fire- Hollow Hold with 20lb Ruck Plate Pass
COUNT-OFF & NAME-O-RAMA
Butterfingers, Cropdust, Loafers, Halfday, Smuggler, Shrimp Net, Pinnochio, Veep
CIRCLE OF TRUST/BOM:

I want to leave you guys with a simple mantra today.
Amor Fati
Latin phrase meaning : love of fate : the welcoming of all life’s experiences as good

Basically, it didn’t happen to you, it happened for you. Make something of it!

“A fire turns everything into fuel and brightness.” — Marcus Aurelius

ANNOUNCEMENTS:
Saturday Clown car to cerebral palsy center workday.  Leaving at 5:30 am from the Arsenal (Waffle House on the Way?)