F3 Knoxville

Tag: Butterfly

Big 🏀 Biscuit

THE SCENE: 66 degrees, overcast.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Baby arm circles x 12 forward/back (4 ct)

Cherry Pickers x 10

A little this/that

Michael Phelps

SSH x 20 (4 ct)

THA-THANG

  • Big 🏀 Biscuit:  10 burpees, 20 merkins, 30 squats then 1 lap around field; 10 burpees, 20 merkins, 30 squats then 2 laps around field; 10 burpees, 20 merkins, 30 squats then 3 laps around field; 10 burpees, 20 merkins, 30 squats then 4 laps around field; 10 burpees, 20 merkins, 30 squats then 3 laps around field; 10 burpees, 20 merkins, 30 squats then 2 laps around field; 10 burpees, 20 merkins, 30 squats then 1 lap around field.
  • Jack Rabbits circle around benches with dips, decline merkins, lunges while others finish

MARY:

Flutter kicks x 20 (4 ct)

American Hammers x 15 (4 ct)

LBCs x20

Boat Canoes

Hello Dolly’s x 20 (4 ct)

COUNT-OFF & NAME-O-RAMA

10 strong.  No FNGs

CIRCLE OF TRUST/BOM:
We make a living by what we get, but we make a life by what we give.

Just another manic Friday

THE SCENE: Perfect temp.  Slight breeze from the NW
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
20 Side Straddle hops

15 big boy sit ups

15 LBCs

15 American hammers

20 Mountain climbers

Rinse and repeat
THA-THANG:
Mosey

10 Lunges

20 Merkins

Repeat 5 times

Mosey to Everest and Partner up for some Doras

200 Squats

100 Squat Jacks

25 Burpees

Charge up Everest to the rock pile and grab a rock

15 Curls

15 squats

15 rows

15 over head press

Rinse and repeat 2 times

Mosey to AO

COUNT-OFF & NAME-O-RAMA
24 men One FNG Dana “Tooth Fairy”
CIRCLE OF TRUST/BOM:
Get in the word!

Blessed is the man

who walks not in the counsel of the wicked,

nor stands in the way of sinners,

nor sits in the seat of scoffers;

2  but his delight is in the law of the Lord,

and on his law he meditates day and night.

3  He is like a tree

planted by streams of water

that yields its fruit in its season,

and its leaf does not wither.

In all that he does, he prospers.

 

Boulder Shoulders

THE SCENE: Beautiful sunny morning. No humidity. Perfect.

F3 WELCOME & DISCLAIMER

WARM-O-RAMA:

  • BAC 10x ea way IC
  • Little bit of this & that
  • Hillbilly 10x IC
  • Tempo Squat 10x IC
  • Tempo Merkin 10x IC

THA-THANG:
Mosey out of AO around the infield loop then to coupon pile below STEM academy. Each PAX grab a large rock, or two small ones and mosey back to the AO start. PAX held rock(s) full extension overhead and walked as a team around the infield. Stopped at 1st corner and performed 10 mt climbers (4 ct) IC. Continued walk with rock held overhead. Stopped at next corner and performed 10 Peter Parkers IC. Continued walk. Stopped at end of infield and performed 6 mt climbers IC and 6 Peter Parkers IC. Mosey back and returned rocks to coupon pile.

PAX mosey to Big Ball stairs. Identify battle buddy.

  • Partner A: Sprint stairs to first flat and perform 2 burpees. Sprint to very top and do 4 burpees. Back to flat 2 burpees. Then back to bottom & tag partner.
  • Partner B: Various ab work: Flutter kicks, LBC’s, American Hammers, Bicycles
  • Rinse & Repeat 4 rounds each person

PAX mosey to Hill/Ayers Hall via pedestrian bridge. Stopped on pedestrian bridge for 10 tempo merkins IC. Continued to Ayers Hall

PAX circle up:

  • 20 flutter kicks IC
  • 10 merks OYO
  • 20 hello dolly IC
  • 10 merks OYO
  • 20 box cutters IC
  • 10 merks OYO
  • 20 LBC’s IC
  • 10 merks OYO
  • 20 American hammers
  • 10 tempo merks IC

Mosey back to AO

MARY:
Cashed out with ATM’s

COUNT-OFF & NAME-O-RAMA
15 deep. 4 FNGs. Had Soot’s father, uncle and cousin join us as well as Steam’s father.

CIRCLE OF TRUST/BOM:
I recently read Bryan Cranston’s memoir and he talked about an experience he had at the NYC marathon. He was leaning against a tree taking pictures of runners crossing the finish line and he thought to himself “There’s no way that I could do that.” Moments later, an elderly woman, likely in her 80s, crossed the finish line. Then a younger man with one leg. He thought that if they could do it he could too. So he took a leap and just decided to sign up for the following year. He trained for a year and finally entered the race. He breezed through the first 20-22 miles then hit a wall and his body started shutting down. He kept pushing through and just when he thought he was going to collapse, he saw the finish line. He said he never experienced such elation than he did in that moment. After he finished the race he vowed that he would never say the words “I can’t do that.”

This really resonated with me bc of two occasions:

  1. I was at a Friendsgiving dinner back in November and they were talking about running in the Knoxville marathon as a 4-man team. They needed a 4th so I just decided to sign up. I have never even ran in a 5k or 10k, but I took on the longest leg of almost 8 miles. I’ve always told myself (and others) “I can’t do that” when running for distance. However, I signed up and ran in the race and it was very fulfilling.
  2. Pfeiffer has been trying to get me to join F3 for about 1.5 years. By the way he talked about it, I always thought that it was 100% ruck workouts and I repeatedly told him “I can’t do that”. “There’s no way I can do that stuff.” Now we’re both signed up for the Star Course next week, and two tough events this summer. I’ll be forever grateful for Pfeiffer continuing to push me and introducing me to the fine folks of F3.

Don’t be your own roadblock. Don’t tell yourself that you can’t do something. Don’t listen to other naysayers around you. 

Quote from Benjamin Franklin: “I have met the enemy, and it is the eyes of other people.”

ANNOUNCEMENTS:
Printshop Beer coming soon!

Finish Strong and Keep it Moving

THE SCENE: Clear and Perfect for a beatdown
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Baby Arm Cicles Forward x10 IC, Side Straddle Hops x15 IC, Baby Arm Circles Backward x10 IC, Hillbillies x10 IC
THA-THANG:
2-line mosey at first section of Big Ball steps

  • 7’s (Merkins/American Hammer’s x4 count)

2-line mosey to TN Ampitheatre

  • 7’s Prison Box Jumps (hands interlocked behind head) and Rows

Partner up and form 2 line mosey beside your partner to road that runs between AO and The Tennesseean Hotel for DORAS.

  • DORAS (200 merkins/150 squats/ 100 Carolina dry docks/ 50 4 ct. flutter kicks)

Mosey to the benches at AO for 2 rounds of:

  • 25 dips OYO/10 box jumps OYO

MARY:
10 set (Ab exercise introduced by Plunger to the PAX)

Pickle Pounders x12 IC on 4 ct.
COUNT-OFF & NAME-O-RAMA
22 PAX (0 FNG’s)
CIRCLE OF TRUST/BOM:
Romans 12:11. Keep present in the day and finish the week with PASSION! We are the energizer for other’s batteries. Be the MAN! OWN IT!
MOLESKIN:

ANNOUNCEMENTS:
G-6 made PAX aware that Cheatsheet was speaking at Bible Club at West High this am and wanted us to keep that in mind.

Change of command

THE SCENE: 48* and perfect weather, SWAT team liked it too
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH x15 IC
Merkins on 4 ct x15 IC
Hillbillys x15 IC
Cherry pickers x10 IC

THA-THANG:
Form two lines and mosey to amphitheater. Assemble at the stage and partner up.  Routine of 12s: Each partner does one merkin at the bottom of the stairs, runs to the top of the stairs and perform 11 WWII sit ups.  One partner holds the others ankles then flapjack.  Return to the bottom of the stairs, increasing merkins by one rep each time at the bottom and decreasing WWII sit ups at the top each time.

Jackrabbits perform merkins and planks on stage waiting for the 6 to finish.

Change of command ceremony with Steam handing off command to Abort.

Form back into lines, mosey toward lawn of WFP (after investigating the two dummies handcuffed to the rails). Assemble on the sidewalk at the southside of the lawn.  Next routine is Route 66 – start with 1 rep of named exercise, run to the next light pole along the sidewalk and increase rep count by until reaching 11 reps at the top of the hill at the entrance to world’s fair park.

First iteration of Route 66 with 8 count bodybuilders.  This got a few poopy faces among the PAX.  Jackrabbits return to the start of the routine for ab work while waiting for the rest of the PAX to dodge the SWAT team on the way back down.

Recover and 10 count.  Second iteration of Route 66 with jump squats.  This seemed like a better idea until about the fifth or sixth light pole.  Recover to the start point of the routine, form two lines and return to start point of AO for Mary.

MARY:
Box cutters x25 IC
COUNT-OFF & NAME-O-RAMA
20 strong: Preacher, Butterfly, Careless, Cowbell, Steam, Half Caff, Passport, Quarantine, Downhill, Pfeiffer, Rousey, G6, Petey, Swanson, Soup, Threadcount, Bitcoin, Uncle Rico, Rascal, Abort
CIRCLE OF TRUST/BOM:
Leaders surround themselves with other leaders.  I came to F3 for the fitness, and in doing so surrounded myself with leaders without even trying.  Thankful for all the leaders who show up at 5:30 every morning to make me a better man.