F3 Knoxville

Tag: Walt

This is my block

THE SCENE: It would be nice to be done with the below 50 weather, 45 outside but rain held off.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Motivators 5-1. Q did get mixed up but we got the work in
THA-THANG:
Thang 1:

Mini Totem pole- Complete first exercise and bear crawl up the “hill” ( it really is more like a steep embankment, Q initially wanted to do a crawl bear up and bear crawl down but in the name of safety we stitched) , Move on to 1 and 2 + bear crawl, repeat same till all exercises done than start over at 1.

  • Grave Diggers- 10 each side
  • CMU Swings- 15
  • Curls 3way ( bottom to mid, mid to top, full) – 10 each way
  • CMU clean/split press – 10 ( 5 each leg)

Thang 2:

Murder Hornets

  • Murder Bunny 10 yards
  • 10 Manmakers
  • 10 CMU Lunges on each leg- static
  • 10 BBS
  • Repeat every 10 yards for 30 yards
  • OH Carry back to start and repeat

MARY:
No time today
COUNT-OFF & NAME-O-RAMA
CIRCLE OF TRUST/BOM:
Difference between cows and Rino’s. Rino’s are driven, audacious, focused and consistently charging towards success. Cows are content sitting in the field chewing their cud. F3 is about building leadership. Leaders are not cows they are Rino’s. Be a Rino.
MOLESKIN:
ANNOUNCEMENTS:
Pint night tonight @ 5 Causal Pint.

Butter Biscuit 2.0

THE SCENE: Cool and Clear
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Side Straddle Hop (20), LBAC’s Fwd/Bwd 10 (3Ct), Tempo Squats 10, Side Lunge 10 (3 Count) – Indian Run to the Track

THA-THANG:
The Butter Biscuit (PT & Run) [1X, 2X, 3X, 4X, 3X, 2X, 1X] (.25) Mile Lap

Single Count PT

  • 10 Groiners
  • 15 Merkins
  • 20 Leg Raise Squats
  • 25 Mtn Climbers
  • *30 Burpees (-1 Lap)

MARY:
20 WW2, 20 4ct Flutter Kicks

COUNT-OFF & NAME-O-RAMA
10 HIM’s put in a little hard work in a little Sea Biscuit action. Scout Master, Walt, Pinnochio, Avacado, Rough Sleepy, Taco, Nair, Weebalow, Smuggler
CIRCLE OF TRUST/BOM:

One my favorite things about F3 is how it’s helped me through some challenging times in my life.  Whether you are facing uncertainty, loss, or just stress F3 is that constant thing that helps me get my head right.  I took a little time off over the pandemic, and I can attest that I’m not better alone.

Proverbs 17:17

A friend loves at all times, and a brother is born for adversity.

Proverbs 27:17

As iron sharpens iron so one person sharpens another.

 

Guest Q- Backstage

THE SCENE: 55 and clear skies. the massive tree that had fallen on the grindstone had been cut up, all pax behaved and did not take home complementary firewood for finishing what was about to come.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

  • Motivators
  • squat Walks
  • Head Shoulders, Knees and Toes

THA-THANG:

  • Thang 1
  • Line up. 1st person runs his block 50 yards, drops it and runs back. Everyone repeats stacking their blocks. Then they retrieve them. Everyone does exercise while they wait.
    • Bobby Hurley’s
    • Merkins
    • Big Boys
    • Carolina Dry Docks
    • Jungle Boy Squats
    • SSH
    • X Squat
    • Dive Bombers
    • Freddie Mercuries
    • Burpee
    • Boot Beaters
    • Imperial Walkers
    • Plank
    • Monkey Humpers
    • Plank Jack
    • Mountain Climbers
  • Thang 2: Never Ending Relay- PAX completed 6 stations exercise and moved on to next station
    • 1- Alpos- 20
    • 2- Bonnie Blaire- 20
    • 3- Carolina Dry Docks- 20
    • 4- Deadman Burpees- 10
    • 5-Thrusters- 20
    • 6- Freddie Mercury- 20
  • Indian Run

MARY:

  • Bay City Scissors
  • Rosalita Whip
  • Captain Thorin

COUNT-OFF & NAME-O-RAMA
CIRCLE OF TRUST/BOM:
Don’t be a cow. Be a bison! Cows huddle up in storms. Bison charge storms.
MOLESKIN:.
ANNOUNCEMENTS:

The Mental Grinder

THE SCENE: 55, clear sky’s. apparently there was a storm no one knew about because there was a huge tree laying in the middle of the AO.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

  • Frankenstein sideline to sideline
  • walking quad stretch with hand raise- side line to sideline
  • Lunge with twist- side line half way
  • side lung L/R rest of way to other side line
  • Mosey to Spaghetti Hill
    THA-THANG:
    Bill Murray at Spaghetti Hill- Complete the exercises than run to the top of the hill and jog back down. Rinse and repeat for time- 25 min
  • 10 Merkins
  • 10 Squats
  • 10 BBSU
  • 10 Burpees

Mosey Back to Grindstone- stopped at park entrance to complete the Mary
MARY:
2 Min Tabata ( due to time)- Switched between Boat to Cannon and Starfish Crunches – 20 seconds work , 10 seconds rest. switching experiences each time.

COUNT-OFF & NAME-O-RAMA
CIRCLE OF TRUST/BOM:
Leadership, its what F3 is built one. Yes we are here to get stronger and improve our fitness but the main goal is to build community leadership. Often people wait to be told to lead, however if you are waiting to be told to lead its to late. I found a wonderful quote this morning that really shows this principle. “A position of authority is neither necessary nor sufficient for the exercise of leadership”-Eric Werkowitz

Don’t wait to be told to lead, find those voids of leadership and fill them. no mater if its at work, home, family or community. Be bold.
MOLESKIN:

ANNOUNCEMENTS:
Regional Nan’tan from Tri-County will be leading beatdowns on 4/13 and 4/14. Bring a CMU to the Arsenal on Wednesday.