F3 Knoxville

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.

The 2000’s

THE SCENE: 60 and amazing. Stars in the sky. perfect gloom weather.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

F3 Gotcha- Pax lined up, first two have basketballs. goal is to make your shoot before the guy behind you makes his. SSH while you wait for your turn. If you get knocked out you have 5 burpees than rejoin the group. play till one guy has not been knocked out. Needless to say Q’s basketball experience made this a little unfair!
THA-THANG:
Millennium- Pax does all exercises together, 100 reps for each. work till the FIRST guy is done. Than the pax runs a 100m lap around the track back to start spot.  Last set is Burpees ( we did not make it here) they are done all together IC, rotate Q for burpees.

  • SSH
  • Lunges
  • Merkins
  • Flutter Kicks
  • Mountian Climbers
  • LBC’s
  • This is as far as we got today. Total was 600 reps and 600meters running. We will work to reach the 2k mark as a pax.
    MARY:
  • 20- Gas Pumps
  • 20- BB’s
  • Starfish sit ups for time

COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
continuing to reflect on Gratitude and how to express that. One of the best was is to be specific in your gratitude. For me F3 has continued to be more than a fitness thing. in July i had major knee surgery, which put me out of any kind o f fitness program. Around the same time i was pushed go see my GP DR to get a physical. My blood work showed elevated cholesterol. My DR was concerned since my father died of a heart attack in his mid 50’s and with me being 35 at that time wanted to get ahead of any issues. However his suggestion was to put me on stations. I have never taken any long term medication and i knew that i could change my situation through exercise. I was convinced that my lack of working out due to my surgery was the driving factor to my elevated levels. I finally took the plung into F3 a couple months later and have not turned back. I recently went to redo my blood work and not only have all my levels dropped but they are all in the good ranges now. I credit F3 and the pax with pushing me to grow and put my fitness first but also to hold me accountable for showing up in the gloom every week. F3 will change your life if you lean in and I’m more than grateful for that.
MOLESKIN:
Regional Nan’tan from Central Illinois will be here leading two Q’s next week. One on Tuesday at Bombshelter and Wednesday at Arsenal. Make sure we show up and show out.
ANNOUNCEMENTS:

DORAtastic

THE SCENE: 2nd winter cold but the sun warmed it up nicely.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

Drifter took the pax through a loop around the parking lot. From what i could see as i was coming in on two wheels were some lunges and a jog back to the grindstone. Then there was some mountain man poopers.
THA-THANG:
Dora #1- Musical Dora– Exercises are done for the full duration of the song no rep count. We also switched up the partner movement between bear crawls, crab walks, broad jumps.

  • Song 1- Everlong- Foo Fighters- OH CMU Press- Bear Crawl
  • Song 2- Thunderstruck- AC/DC – Squat Hold Curl- Crab Walk
  • Song 3- Sick Boy- The Chainsmokers- Pull Ups/Body Rows- Bear Crawl
  • Song 4- Believer- Imagine Dragons– BBS- Crab Walk
  • Song 5- Power- Kanye West- Prisoner Merkins- Broad Jumps

Dora #2- Heartbreak Hill- We moseyed to Mt. Crumpet for our Second Dora- 15 min to complete – Partner ran to top and around Tree.

  • 50 Iron Mikes
  • 100- Turkish Getups no weight – ( This was a challenge but two of the groups finished the full set in time)
  • 150- Leg Raises

Dora #3- DORAcide- We moseyed to the tennis courts for a four-line suicide run Dora. Burpee’s at each line 1,2,3,4. We had about 10 min to work the pax got into Foxholes.

  • 100- Gas Pumps
  • 200- Foxholes
  • 300 Star Fish


MARY:
Crowd Pleasers- 1-4
COUNT-OFF & NAME-O-RAMA
CIRCLE OF TRUST/BOM:
Sacrifice is key in leadership. The best leaders have always been servant leaders. A great leader will put others in front of himself to lift those up around him, they do not need the glory. In my professional life i have see both kinds of leaders and the leaders that have put themselves first failed. The only way a team can over come challenges is with strong leadership. DORA’s are a great example of sacrifice in leadership. Your brother is reliant on you to not stop moving even when you’re tired. We have to sacrifice ourselves for the pax and our brothers.
MOLESKIN:
Keep Drifter in your thoughts as he goes through the moving process.

The Q was late today, because i allowed the fartsack to trick me into thinking i had 5 more min. Because of that i was rushing and left my phone at home. Impossible to run a musical DORA without music so Q had to drive back home to find his phone. I appreciate Drifter picking up for the Q’s slacking and took the pax through the warm up.
ANNOUNCEMENTS:
Backstage- Regional Nan’tan for Mid-Illinois is going to be Q’ing two beatdowns on April 13th at the Bombshelter and 14th at the Arsenal. This is going to be a great beatdown you don’t want to miss. lets show what F3 Blount is all about and show up in force.

Running, Bear Crawls, and Legs Oh MY

THE SCENE:   41 out but we dont let no cold stop us. 

F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

Indian Run with 15 pound plate from Grindstone to Oval Office. The Pax was very pleased when they got handed the plate. Far better than a CMU. 5 Inch Worms once we got to the track.
THA-THANG:
Red Bachetta- 1 Rd- Pax started on goal line. Ran to yard marker and completed exercise as listed. Run back to start. Hold plank till 6 finished.

  • 100 Yrd Line- 100 SSH- 1Ct
  • 75 Yrd Line- 75 Mountain Climbers- 1ct
  • 50 Yrd Line- 50 LBC
  • 25- Yrd Line- 25 Merkins
  • 10 Yrd Line- 10 Burpees

No Mercy Mile-

Pax started mid part of near straight away. Jog to start of the turn on back side, bear crawl the full turn. Start Jog after turn to mid point of backside straight away. Mid point 25 Merkins. Jog to front side turn. Lunge full front side turn. Jog to mid point of front straight away. 25 Squats. Rinse and Repeat. We got about 1 and1/12 laps completed.

MARY:
One Round of Bruce Lee: 20 Reps- American Hammer, Leg Raises, LBC’s, Heel Touch, Crunchy Frogs, 100’s

BBS for time- 30 seconds to finish.
COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
This month I’m trying to express more gratitude for the things i have in my life. While we all can be grateful for F3, what it has done for us and the PAX, i challenged the pax to think of other things we are grateful for.

  • Smuggler-My wife and the change she has made in my realatiohsip with my daughter. We have gone through some hard times, a lot due to my own bad relationship decisions. However my wife has come in and been an amazing force in my life and has made a world of difference.
  • Pinocchio- His son, being a new father has given him a new perspective on life.
  • Veep- His job and the the ability that has provided him to do things for his family.

Take time to let those around you know you’re grateful for them.

MOLESKIN:

ANNOUNCEMENTS:
Napster’s final two Q’s are on Friday and Saturday. We need to pack it out!

Circle of Death

THE SCENE: We thought we were done with the cold but it was a nice 45 but no rain. Just damp ground.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

Mosey around the loop for todays beatdown.

  • At CP #1- 10 SSH IC.
  • #2- Cherry Pickers- 7 IC
  • #3- LBAS- 10 IC up and down

THA-THANG:
String of Pearls

Four check points along the route. Each check point had 3 exercises to be completed, than a movement to the second part of the check point followed by the same three exercises. All Exercise were completed IC as a PAX, all Tempo exercises were a 4ct. PAX could set there own pace when running between check points. Hold a plank till the 6 arrives.

  • CP# 1- Bridge Hill at entrance of the park.- Exercises- 20 Tempo Squats IC, 20 HR Merkins IC, 10 Peter Parkers 4ct IC- Bernie up the hill to the top. Repeat all three exercises
  • CP# 2- Walkway in between Grindstone and playgrounds- Exercises- Tempo Split Squats 10 Each Leg IC, 20 Tempo Drydocks IC, 20 WW2 IC- Broad Jump half way up walk way, bear crawl rest of the way to top by the road. Repeat at the top.
  • CP# 3- Road- Exercises- 20 Tempo CMU Straight Leg Deadlifts IC, 20 CMU Tempo Curls IC- 5 Line CMU Suicide with a burpee at each line. No repeat of exercises after.
  • CP# 4- Grindstone- Tempo Bulgarian Split Squats 10 each leg IC, 20 Tempo Bench Dips IC, 15 shoulder taps IC 4ct. Crab Walk from baseline to baseline of basketball court. Repeat Exercises.

When we do this again we will be breaking up the three exercises into three rounds, i had originally planed it that way than made some late changes and then changed it again but forgot to break out the exercises. This was a great way to use some of the fun areas of the AO in one beatdown. More rounds = more Bernie, Broad Jumps, Bear Crawls, CMU Suicides’ and Crabwalks.
MARY:
No time today.
COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
Insert the WORD here.
MOLESKIN:
Insert any personal comments, notes, devotion content, etc.
ANNOUNCEMENTS:
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.