F3 Knoxville

Author: Abort

Rockstar!

Big Ball Stair Climb

THE SCENE: Low 70s and light drizzle to steady rain
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

  • Side straddle hops
  • Tempo squats
  • Merkin tempo
  • Hillbilly’s

THA-THANG:

Mosey towards Mordor, stop about halfway for 15 derkins and 15 dips.
Continue to Mordor stairs for  9/11 Stair Climb. 9 exercises, 11 reps each, stair climb after each exercise:
  • Get up ups
  • 8 count bodybuilders
  • Mucho lego
  • Captain Thor
  • Burpees
  • Mucho chesto
  • ARods (JLo and pickle pounder combo)
  • Catalina wine mixers
  • Hurpees

Mosey to the Big Ball to honor the first responders lost. Run to the top of Big Ball stairs and back after each set.

  • 8 port authority officers (8 count bodybuilders)
  • 23 NYPD (toes to bars)
  • 37 port authority officers (pull ups)
  • 343 firefighters (hammers as a group)

COUNT-OFF & NAME-O-RAMA
12 including 1 FNG: Air Gretzky, Butterfly, Cornhole, Onstar, Wedding Singer, Drive Thru, John Deere (FNG), Postman, Magic Mic, Duggar, Precious, Abort

Not Burbs Burbs

THE SCENE: High 60s? Nice and cool relatively speaking
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Stretching OYO
THA-THANG:
Co-Q spirit at the Not Burbs Burbs. Pfeiffer took the first portion, split into two and two.
Group 1: ruck and sandbags up the hill to Trader Joe’s and back.
Group 2: complete three rounds

  • 20 ruck merkins
  • 15 OH press
  • 10 thrusters
  • 20 ruck press flutters

Flapjack and do the opposite.

Abort with the second portion, armed with stupid ideas from the Tribe app.

  • 50 ruck swings
  • 40 ruck sit-ups
  • 30 sandbag shoulder throws
  • 20 burpees (slick)

Amazon took the third portion, and decided our legs needed to suffer.
Group 1: Sandbag complex – clean, front squat, overhead press, back squat, drop. Repeat x10
Group 2: clean and press sandbag to shoulders, 10 squats. Drop and repeat, 8 squats. Then 6, 4, 2.
Flapjack.

Leave sandbags and ruck 2 miles with some hills.

MARY:
She wasn’t there
COUNT-OFF & NAME-O-RAMA
4

THE SCENE: 70 something
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

  • Tempo squats
  • Merkins
  • OH claps
  • Moroccan night clubs
  • SSH

THA-THANG:
Mosey toward amphitheater, stop close to the top for quick explanation. Each branch of the military and groups within branches have their own physical fitness tests. We’re about to test out my thoughts on a Big Ball version:

  • 2 minutes, maximum reps rows on the rails
  • Maximum hold for time, low (elbow) plank
  • 2 minutes, maximum reps T-merkins
  • For time, 7 runs up the stairs next to the Big Ball, stop on center landing for one burpee each way for 14 total

Had originally planned for 10 rounds of stair runs but 7 seemed like plenty and wanted the new guys to get some more fun in.

Spaced cones about 15 yards apart:

  • Duck walk forward
  • 10 sit up ups
  • Crawl bear back
  • 10 v ups
  • 10 squat jumps
  • single stair bunny hop up stairs
  • 10 lunges each leg

Mosey back to start point, AYG for the last 70 yards

MARY:

  • ATMs
  • Flutters
  • Hello Dolly
  • LBCs

Wet for no reason

THE SCENE: Upper 60s, barely any rain despite the forecast
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

  • Tempo squat
  • OH claps
  • Shoulder taps
  • Four count merkins
  • SSH

THA-THANG:

Mosey to concession stand for Modified mouth breather: 3 sets of three exercises, three rounds each:
  • Merkins x20
  • Reverse lunges with curl x10 each leg
  • Rock on chest BBS
Run after each set, carry stone after third.
  • Thrusters x20
  • Calf raises x20
  • Plank jacks x20
Run after each set, carry stone after third.
  • Mountain climbers x20
  • Squats with rock x20
  • Rock hammers x20
Run after each set, carry stone after third.

Together:
  • Curls x20
  • Upright rows x20
  • Front raises x20
Jailbreak to cone and back

MARY:
A few extra merkins
COUNT-OFF & NAME-O-RAMA
12 strong:
CIRCLE OF TRUST/BOM:
If you are accelerating, always look around and make sure you bring pull someone with you. I recently self imposed a 10 day challenge to workout every day, and my brothers supported me and kept me accountable to help me reach my goal. But I didn’t feel like I thought at the end, because I realized I missed an opportunity to push someone else to go a little further. Never forget to reach back if you are lucky enough to climb.
ANNOUNCEMENTS:

Wesley House snack Drive and Hardship Hill

Cold day at the Burbs

THE SCENE: 29*
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Warm up lap out to West Hills Elementary, 20 merkins 20 squats. 20 curls and 20 lunge presses.

Head back and stop at pavilion, 20 step ups, 20 Turkish get ups. 20 Merkin pull thrus, 20 hammers

THA-THANG:

Back to parking lot, grab sandbags and head up to base of Lovers.
Bear crawl and crawl bear between cones, then five rounds
  • 5 sandbag clusters
  • 10 hand release merkins
  • 10 squat raises
Sandbag loop up Lovers and back
Crab walk and walk crab at cones, then three rounds
  • 10 sandbag deadlifts
  • 15 Ruck curls
  • 15 tricep extensions
2 loops up Lovers
Side walk to cone and back, then one round
  • 15 sandbag complex (strict curl, clean, squat, OH press)
  • 20 flutters
  • 20 merkins
Three loops around Lovers

MARY:

20 flutters
10 sit up presses
10 flutters
5 sit up presses