F3 Knoxville

Man in the Arena


THE SCENE: 40 Degrees, humid~ish


  • Found Yourself at F3
    • Free Work out
    • Open to all men
  • I am Shrimp Net
  • I am not a professional, I do not know your injuries, if you need to please modify
  • I am not being paid to be here
  • You are not paying to be here


  • Smo-tivators: Start @ 7 Each, work down
  • 5x Cherry Pickers
  • 10x Imperial Walkers


Mosey #1: (to Stairs @ oval office)- Stop to Blockee

  • Team Up
    • Pax #1 overhead carry up/down the stairs, while Pax #2 does CMU Thrusters for time, switch to do 3 reps each.

Mosey #2:  To baseball Field #1

  • Pin-Wheel- 5 Stations with center exercise W/ Partner (Overhead carry from Hub to Spoke)
    • Center Exercise- (For time while partner Pax does Spoke Exercise)- Goblet Squat
    • Station #1- 10x;15x;20x  Curls
    • Station #2- 10x;15x;20x  Overhead Press
    • Station #3- 10x;15x;20x Crossover Lift
    • Station #4- 10x;15x;20x Merkins
    • Station #5- 10x;15x;20x CMU Swings

25x Flutter Kicks

10x Hello Dolly

LBC for Time!

8 Showed up for a Balmy November Morning!

Hot Squat; Domino; Smuggler; Butterfinger; Baby Weight; Walt; KY; Shrimp Net

Man 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.”