F3 Knoxville

Fireworks

  1. THE SCENE: Humidity was back. Q got there earlier than normal, the park is so peaceful in the early morning. We are so blessed to experience nature in this way.
    F3 WELCOME & DISCLAIMER
    WARM-O-RAMA:

    Motivators from 5 ( Baby Weight and Butterfingers confirmed that was not a sufficient warm up but not till in the beatdown)
    THA-THANG:

    Start at pavilion – every cone starts with these exercises

    11 bench jumps or 20 step ups

    11  derkins

    11 bench walk ups

    4 cones around park out from pavilion go in order-

    Go back to pavilion each time and do the three exercises before moving to next cone.

    Cone 1 – Bear crawl to parking lot off park road- 11 burpees run back

    Cone 2- run to playground 11 pull ups on play ground run back

    Cone 3- 3rd light pole on trail across main road- run down and back

    Cone 4- lunge to top ofblind man hill run back

    The pax all lunged up blind man’s hill together to finish the beatdown.

COUNT-OFF & NAME-O-RAMA
CIRCLE OF TRUST/BOM:

The happiness of your life depends upon the quality of your thoughts: therefore, guard accordingly, and take care that you entertain no notions unsuitable to virtue and reasonable nature.

Marcus Aurelius

Thank you Butterfingers for finding the full quote!
MOLESKIN:
First time I legit almost split Merlot.
ANNOUNCEMENTS

Convergence July 2
Breakfast @ drifters July 9
Breakfast @ Rep Sleepys  July 16

Beer Mile July 16 @ Moses

Burpee Ladder Day

THE SCENE: Humid
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

Side Straddle Hops x 15, Cherry Pickers x 10, Tempo Merkins x 5, LBAC’s x 10 Bwd & Fwd
THA-THANG:
11’s on the Church Hill  (WW2’s at the top) (Peter Parkers at the Bottom)

Ladder toward Pearson Springs

    • Add 1 Burpee at each light pole for 11 Light Poles
    • WW2 descending ladder on the way back
    • Trip up blind man’s hill to finish it off

MARY:
10 x LBC’s, Merkins, Pickle Pounders  (Rinse and Repeat Until 6:14)  and 21 4ct Flutters to make it to 6:15
COUNT-OFF & NAME-O-RAMA
Avocado, Butterfingers, Baby Weight, Crop Dust, Smuggler, Walt
CIRCLE OF TRUST/BOM:
Concentrate every minute like a Roman— like a man— on doing what’s in front of you with precise and genuine seriousness, tenderly, willingly, with justice. And on freeing yourself from all other distractions. Yes, you can— if you do everything as if it were the last thing you were doing in your life, and stop being aimless, stop letting your emotions override what your mind tells you, stop being hypocritical, self-centered , irritable. You see how few things you have to do to live a satisfying and reverent life? If you can manage this, that’s all even the gods can ask of you.”

-Marcus Aurelius

CMU’s of Summer

THE SCENE: Summer is Here!
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

Cherry Pickers x 10 , LBAC’s 4ct x 10 Fwd/Bwd, Windmill 4ct x 10, 5 Merkins, 5 Merkins
THA-THANG:
CMU Partner Dora

Partner not performing the stationary rep alternates between;

Overhead Carry, Murder Bunny, and Bear Crawl With Block

Stationary Exercises

  • CMU Burpee Jump over – 50
  • CMU Swings -100
  • CMU Overhead Press – 150
  • CMU Curls – 200
  • CMU Big Boys – 250
  • CMU Goblet Squat – 300

MARY:
Here Comes the Sun – Beatles Burpee Edition

Let’s do one Burpee Each time the Beetles say Sun and hold a Squat between Burpees

COUNT-OFF & NAME-O-RAMA

Butterfingers, Baby Weight, FNG: Crop Dust, Hot Squat, Pinocchio, Scout Master, FNG: Slides, Smuggler, Walt
CIRCLE OF TRUST/BOM:

At dawn, when you have trouble getting out of bed, tell yourself: “I have to go to work — as a human being. What do I have to complain of, if I’m going to do what I was born for — the things I was brought into the world to do? Or is this what I was created for? To huddle under the blankets and stay warm?”

-Marcus Aurelius

ANNOUNCEMENTS:

1. Convergence at JUCO on 7/2. Let’s get some more representation from the Speedway! Sign up here: https://docs.google.com/spreadsheets/d/1MvKVUXClWHsLknEsCKYuuvkQHliEpycTdB3nMqTGFU8/edit
2. Make sure to get your preorder for shirts done. It will be open until 6/29. Purchase here: https://f3.mudgear.com/collections/active-preorders/products/f3-knoxville-speedway-pre-order-june-2022
3. Make sure you are there Thursday for @Doctor (Chris Shults)’s VQ!!
4. @Halfday (Jim Checolo) and YHC will be continuing our summer tour of AOs on Friday with a trip to Shamrock. Feel free to come along, we got more seats available!

It was all by chance

THE SCENE: Another perfect gloom. Humidity was slightly less than it has been.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

coin flip to determine our fate. Moses got the honors, tails so we went to spaghetti hill.
Mosey to Spaghetti hill. some Frankenstein quad stretches and little baby arm circles as we ran. Cherry pickers in the valley

THA-THANG:
Start at valley

  • 10 HR merkins
  • run to top of Spaghetti hill
  • 10 sc Iron Mikes
  • when you pass another pax on the hill you both have 5 burpees.
    repeat for time
  • it was getting very grueling, Q called for a 5 min burpee pause about 20 min in. Finished one last round with burpees before we hit recover.
  • pac ran up Heartbreak hill together. 20 BBS at top
  • mosey to base of Mt Wombo
  • 20 BBS
  • run to top of Wombo hold plank for 6
  • mosey back into park to GS

MARY:
2 arm Superman’s ic, flutter kicks ic with a couple of leg holds, hip raises ic
COUNT-OFF & NAME-O-RAMA
CIRCLE OF TRUST/BOM:
Did you hear about the rose that grew
from a crack in the concrete?
Proving nature’s law is wrong it
learned to walk with out having feet.
Funny it seems, but by keeping its dreams,
it learned to breathe fresh air.
Long live the rose that grew from concrete
when no one else ever cared.”Tupac Shakur

MOLESKIN:
Very cool to meet Veeps brother in law Lassie posting DR from Soul S.Korea
ANNOUNCEMENTS:
June 25th 2.0 workout at BS 8:15

July 6th Convergence

July 16th Beer Mile at Moses

 

Diamond Card Draw

THE SCENE: Hot and Oddly Foggy
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

Wind Mill’s 4ct x 10, LBACs 4ct FWD and BWD x 10, Cherry Pickers x 10, Imperial Squat x 5 4ct
THA-THANG:
Hill 11’s: Peter Parker 2 Count, WW2’s

Baseball Field Card Draw (Use Card as Number as Exercise Rep)

  • Hearts (♥) Base Lunge + Squats Each Base
  • Diamonds (♦) Outfield Bernie + Star Jacks (R,C,L) Field
  • Clubs (♣) Bear Crawl Base + Bobby Hurley (Each Base)
  • Spades (♠) Outfield Side Shuffle (Change Direction at Center Field) + Burpee (R,C,L) Field

Lucky Cards – Exercise at the mound

Ace(♥) 15 Side Straddle Hops 4ct 

Ace(♦) 15 Overhead Claps 4ct

Ace(♣) 15 Imperial Squats 4ct

Ace(♠) 15 Peter Parker 2ct

MARY:
Flutter Kicks x 4ct 20, Crunch Frog 4ct x 20, LBC’s for time 30 seconds
COUNT-OFF & NAME-O-RAMA
Butterfingers, Baby Weight, Smuggler, Walt
CIRCLE OF TRUST/BOM:

I recently spent a week in Folley Beach, SC and traveled up to Charleston for a couple of days.  What really struck me about Charleston was the history of the town and the preservation of many old buildings.  This inspired me to learn a little more about Maryville.  So here’s a start on that journey.

Fort Craig, which was located on Pistol Creek, was the first settlement in the area which is now the City of Maryville.  The fort craig spring landmark is located on the greenway near the Blount county chamber of commerce. The fort was built in 1785 to protect settlers from Indian attack. The City of Maryville was established on July 11, 1795. Maryville was named in honor of Mary Grainger Blount, wife of Governor William Blount. The county was named in honor of Governor Blount. Almost a year later, on June 1, 1796, the State of Tennessee became the 16th state in the Union,

Fort Craig Spring