F3 Knoxville

Kraken at the Scrapyard

THE SCENE: It was like 60

SSH x 15
Squat 4-ct x 15 IC
OH Claps 4-ct x 15 IC
Bodybuilders x 5 IC
Kraken at the scrapyard
2 different sets of exercises to alternate each round. Run down to the street for a single bodybuilder then run back for the next exercise:
First round
1. Merkins 2. Squat touch jumps 3. Mt climbers 4. Burpee 5. Lunge 6. V-up 7. Diamond merkin 8. Split squat
Second round
2. Dry dock 2. Squat 3. Ww2 sit-up 4. Derkin 5. Deadlift touch 6. BBS 7. Pull-ups 8. Plank jack
LBCs x 20
Repeat twice
18 HIMs came out on an oddly warm January morning. Couldn’t tag Potato.
“There is no passion to be found playing small–in settling for a life that is less than the one you are capable of living.” Nelson Mandela

“I’ve failed over and over and over again in my life and that is why I succeed.” Michael Jordan

“Many of life’s failures are people who did not realize how close they were to success when they gave up.” Thomas A. Edison

Thanksgiving Pi

THE SCENE: Mid 60s. On the first day of November. Really?

In honor of the first day of Thanksgiving season, today’s beatdown is brought to you by the number “pi”…
4 Cherry Pickers IC
15 Crabettes IC
9 Failure to Launch IC
26 Mtn Climbers IC
5 8-Ct Body Builders IC

Head to the scrapyard for a 3-exercise circuit:
3 Pullups
5 Dips (full weight on parallel bars)
8 Merkins
9 Repeats

793 yard Indian Run through the park and around the fountain to the base of Mt Crumpet
Pair up for Dora-style. One partner exercises, other runs up the hill, around the tree, and back.
23 Burpees
84 BBS
62 Iron Mike
64 8-ct Body Builders

338 yard easy mosey back to the grinder

3 cycles of Row your Boat
27 Pickle Pounders
15 PAX this morning.
As you know, pi is a number whose decimal representation has infinite digits. Today’s beatdown worked through just 32 of them, but it’s been calculated out to over 22 trillion digits and of course it just keeps on going. Just as we could never work out through the entire representation of pi, we could never comprehend or experience the entire fullness of God’s love and grace toward us. If you get a little twinge of sore muscles at some point today, let that remind you to be thankful we didn’t go to 22 trillion digits, but even more to be thankful for His infinite goodness.
Apologies to Squiggly and Moses… I didn’t feel on my game much this morning and they did just about all the Dora reps. Hopefully just coming down off the Halloween sugar high.
F3 Olympics/anniversary. Also, check GroupMe for service project info. Weekend of 11/17, Habitat project: demo and rebuild a deck.

Blocks in The Path

THE SCENE: 40°, clear

10 curls
10 tricep extensions
10 upright rows
10 blockees
Route 66 style CMU OH run together through park with doing exercises at every other light pole going up to 11 then back down again.
Tricep extensions
Upright rows
CMU flutter kicks x 25
CMU hammers 2-count x 20
10 mighty men
9 unconscious beliefs blocking our path to inner peace:
1. “I Need to be Doing Something Right Now.”
Though our ego tricks us into believing we need this feeling to get things done, when we can let it go we see a lot of our anxiety dissolves and our relaxation deepens. We’re also much more likely to enjoy what we need to do without the constant internal pressure of feeling that what we’re doing in this moment is never enough.

2. “When I Get What I Want I Will be Happy.”
When we see we’re doing this we can practice letting go of that need, even if only for a brief moment. The more capable we become at doing so, the more we will naturally experience happiness in the present, and the less our minds will fixate on ideas of the future for fulfillment.

3. “Finding Inner Peace Is Difficult.”
Often it is letting go of the belief that what we want is so far away, and understanding that when you stop striving so aggressively you will start to see the calm you’re looking for.

4. “If I Express My Emotions Honestly People Will Think I’m Weak.”
The irony in this is that as everyone is dealing with the urge to be authentic, those that actually do so are often met with respect and admiration.

5. “If People Knew the Real Me, They Wouldn’t Like It.”
We hide certain aspects of our personality, defining ourselves publicly by what we show and privately by what we’ve hidden. The reality is that you are a lot more than either of those stories, and people will gravitate toward the real you because they appreciate honesty.

6. “I Should be Happier Right Now.”
Happiness isn’t something you need to have all the time; it comes and goes, like any experience, but it’s not a prerequisite for being human.

7. “Not Being the Best Me Isn’t Good Enough.”
When you can strip yourself of this idea you’ll soon realize that the chase to being your best self is infinite and anxiety-inducing.

8. “I Owe the World.”
Though gratitude is important, it doesn’t mean we should walk around with the feeling that we’re in debt to the universe. When we let go of the deep feeling of debt and obligation, we can then really start to give people what we have to offer.

9. “There Was a Time in My Past That Absolutely Sucked.”
Often we become so identified with bad times in our past that they get in the way of us enjoying the present. When we come to realize that they are far less significant than we initially thought, we stop feeling like imposters and we let old memories fall away.

– From Tiny Buddha

BrOlympics Saturday!

Ring around the AO

THE SCENE: Cool, Brisk 43ish degrees.


SSH X 15

Arm Circles Front/Back X 10 each

Cherry Pickers X 10

Mosey to 5 stations to explain Workout around the perimeter of the AO “Bomb Shelter”


Station #1 @ Pavilion

10 Mr. Spectacular’s with CMU.

15 CMU Curls

20 CMU Goblet Squats

Sprint to Station #2 @ Scrap Yard

10 pullups

15 Decline Merkins

20 Step Ups Each leg

Mosey to Station #3@ Center Field of Softball Field

10 Burbees

15 Mt. Climbers

20 Big Boy Setups

Bear Crawl to Station #4@ Left Field of Softball Field

10 Jump Squats

15 Merkins

20 LBCs

Mosey to Station #5@ Small Hill Near AO Parking Lot.

5 – Burnie Sander’s up jog down.

15 – 4 Count Flutter Kicks.

Mosey to Station #1 Repeat.


Protractor Leg lifts

10 in attendance this AM


Couple Quotes by William Bryson

“Strength does not come from winning.  Your struggles develop your strengths.  When you go through hardships and decide not to surrender, that is strength.”

Described my personal struggle with Divorce over the last year and becoming a better (stronger) parent and role model for my kids.

“I am strong because I’ve been weak. 

I am fearless because I’ve been afraid

I am wise because I’ve been foolish.”

Always try to turn your Negatives into Positives!

F3 Olympics Coming Up.

Year 1

THE SCENE: 57° and wet wet wet

SSH x 15
Small and big arm circle backwards and forwards
Michael Phelps
Two laps jogged (yogged) around the parking lot
Pull 4 cards from exercise deck and do what’s on the cards then run the 1/3 mile loop. Repeat. We pulled a lot of sprint cards, several bear crawls and random exercises.
Last lap on the 1/3 mile loop we Indian ran then did:
V-ups x 20
Side Vs x 20
Banana for 30 seconds
9 men
A year ago I was by myself in my basement, not pushing myself. Not getting better. Just stagnant. Thanks to Pinnochio and Fins I found out about F3 and through that rucking. Now I continually push myself to keep up with Drifter and Woodshack, I have a huge group of friends I wouldn’t have met otherwise. I feel I have a purpose and people to be accountable to when I wake up at 4 am. I’m thankful for you guys for giving it your all when you’re out here. Everyone one of you have moved me in some way with your hard work, your encouragement and your excellent BOMs.
Pinnochio says I suck at shuffling cards.