F3 Knoxville

Backstage – Guest Q

Note: Backstage from central Illinois was our Q.

BACKBLAST 4/13/21 “BOMB SHELTER”

Warm-O-Rama:

Motivators, Mountain Man Poopers, Tappy Taps, Plank Line Jump Overs (200 yards)

Thang 1:

Conductor Dueling: 2 Pax raced to 10 Blockees while everyone else does whatever exercise is called. Losing Pax does 3 more blockees.

Tree Trimmers
Boot beaters
Over Unders
Curls
Slo Mo Throws
Halo
Turkish Getups
Big Boys

Thang 2:

Murder Kings / Dr Ws
Cusack Carry / T-Bombs-Bear Crab Rolls

Thang 3:

Parcore

Mary:

One Calls
Twerkin-Sun Salutations
10 Reverse Snow Angel Toe Touches
Absolutions

CoT:

When your in the wrong truck you can pretend you’re not, be demanding or admit it and get out. Pretending is Sadclownism. Being demanding (blaning others) is a mid life cridis. Tge most correct thing to do is get out. Thats what F3 is all about! Aye!?

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.

Maximum Route 66

THE SCENE: Weather = good
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

SSH’s and the classic Cherry Picker
THA-THANG:
Started off with a round of 7’s to get the juices flowing. Ran back and forth across basketball courts.

  • Should Tap Merkins
  • BBS

4 rounds of Route 66 along the light poles on the greenway. Exercises for each round were as follows:

  • Merkins
  • Iron Mikes (2 ct)
  • V-ups
  • Burpees

MARY:
Insert information about any additional post-THANG work (if applicable).
COUNT-OFF & NAME-O-RAMA
8 Total!
CIRCLE OF TRUST/BOM:
Find something in your life that brings you real happiness and joy. Money can bring you happiness when you get that new car or go on that new vacation, but eventually that will diminish. For me, having my son has brought me that happiness. No amount of money can take that away from me, and I would spend every dollar I had to keep it. Find that thing in your life and embrace it.
MOLESKIN:
Insert any personal comments, notes, devotion content, etc.
ANNOUNCEMENTS:
Arsenal shirt order going on!

The two-headed monster

THE SCENE: Warm mid 50s
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

10 SSH (IC), 8 Imperial Squat Walkers (IC), did a quick mosey through circuit 2 with 5 reps of each exercise, but only two body builders.
THA-THANG:
This was a battle-buddy style beatdown from start to finish. Two circuits were in place, one with CMUs, while the other was running + PT. After AO loop was completed, PAX switched and picked up where left off.

Circuit 1: each Pax had 2 CMU, PT was completed with 1 CMU, farmer carry both CMU 10m to next station:

  • Blockees x10
  • Thrusters x20
  • Curls x30
  • CMU swings x15
  • Tricep extensions x20
  • CMU flutter kicks x50

Circuit 2: Run from AO to Apex, complete AO lab with the following PT nested within:

  • 15 Mountain Man Poopers
  • 15 Diamond Merkins
  • 40 1x Iron Mikes
  • 20 Merkins
  • 20 Jump Squats
  • 10 Body Builders

Modified MARY:
We kept up with the BB theme. One PAX completed the following core work while the other participated in a CMU wall sit. We did this for 10 minutes.

  • 15 Box Cutters
  • 20 1x Peter Parker
  • 15 WWII

COUNT-OFF & NAME-O-RAMA
Scoutmaster, Drifter, Taco, Smoky, Postpone, Veep, Rep Sleepy, Radioshack, Clothesline, Toad, Avocado, Limbo, Swerve, Webelo (2.0), Hellbender
CIRCLE OF TRUST/BOM:
“About thirty years ago there was much talk that geologists ought only to observe and not theorise; and I well remember some one saying that at this rate a man might as well go into a gravel-pit and count the pebbles and describe the colours. How odd it is that anyone should not see that all observation must be for or against some view if it is to be of any service!” — Charles Darwin

I was asked to interpret this quote last Friday. While it’s intended for science, the applicability of this quote has relevance to this time. Every day we make observations, but many times we let them stay as observations. Sometimes this is okay.. but if we extend this quote to our lives today, I think what Darwin is linking is the connection between observation and action. Observations of rocks are useless without taking action into how and why the observations matter. In the same way, F3 nation seeks to inspire HIM who not only can make observations, but transform those observations into actions to make our communities a better place. Let’s not be passive, but instead take a stand for justice and truth in our communities, and inspire others to do the same.

MOLESKIN:

The mumblechatter was high today! Good work everyone.

ANNOUNCEMENTS:
Drifter moving party next week.

The Rinse and Repeat Merit Badge

THE SCENE: Clear skies, temperature 53 F, humidity 77%, winds SSW 2 MPH
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

SSH, cherry pickers, baby arm circles FTU&BTD.
THA-THANG:
Starting from Grinder, mosey to the concession stand via Indian Run with each lead HIM receiving and carrying 20 pound weight. Stop at concession stand for flutter kicks IC as a regroup.  Continue to tennis courts for bear crawl OYO from gate for length of first net and crab walk OYO length of second net.  Lunge back to gate and start flutter kicks until regrouped.  Exit tennis court to retaining wall of greenway bridge and do ten Derkins OYO.  Cross bridge and begin explanation tour of OYO exercise stations along the Rinse and Repeat.  Scatter Pax to stations and initiate exercise.

  • WWII sit ups – ten
  • Squats – twenty
  • Merkins – ten
  • Monkey humpers – twenty
  • Dips – ten and Grady Corns – thirty  = Do both to relieve congestion at the bench for the dips.
  • Burpees – ten
  • Rinse and Repeat above by running back to WWII sit up station.

MARY:
Hello Dollies.
COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:

If you’re offered a seat on a rocket ship, don’t ask what seat.  Just get on!
MOLESKIN:
ANNOUNCEMENTS: