F3 Knoxville

Author: Abort

Rockstar!

testing out the 1-2 step up

THE SCENE: 39* which was a heat wave after Monday and Tuesday
F3 WELCOME & DISCLAIMER

Gear inspection and quick warm up
  • BAC forward and reverse
  • Tempo squats
  • 8 count bodybuilders
Gear up and move out. Head to UT amphitheater by library. 4 PAX with rucks, two additional 60 pound sandbags. Rotate bags as needed until reaching amphitheater.
Two count of one arm ruck overhead squats, then step up to next level of amphitheater. Continue to the top.
2 derkin at each level, bear crawl going down (hence forth known as the controlled fall).
Two rounds, switch arm for ruck overhead going up. Same two count controlled fall going down. THIS WAS HARD.
Bucket list style, mule run. One man farmer carries both 60 bags about 20 yards and back. Upon return, next man takes turn and the group moves to next exercise.
  • Curls
  • Flutters
  • 8 counts
  • Thrusters
  • Sit ups
  • Overhead over and back
  • Merkins
  • Ruck OH squats

Went two rounds of this, bumping order. Ruck up and head back to start point, climbing stairs at The Hill and Pfeiffer finding another solid mountain to ruck up. (A Rod once said if you have a choice to go over or around a mountain, you always go over).

Cash out with Amazon complex. Burpee on top on sandbag -> strict curl -> clean -> squat -> press throw to next person in the circle. 5 reps for each man.

COUNT-OFF & NAME-O-RAMA
4 weirdos: Fast n Easy, Pfeiffer, Swanson, Abort

shooting from the hip

THE SCENE: Phone said 16*, feels like 6*.  Channeled my inner Crawdad and rocked shorts (though I had 5 layers up top).  Wind was colllddddd
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
BAC forward IC
BAC backward IC
Tempo squats IC
SSH IC
THA-THANG:
Mosey out of start point and toward amphitheater.  Run to the top of the backside of the theater to try to hide from the wind. One round of leg blasters, exercises done with no break:
15 air squats
20 lunges (10 each leg)
10 jump squats

Followed by a half round of Amazon shoulder smokers:
25 overhead claps on 4 count, pick the cherries and put them in the bucket x3, then another 25 overhead claps on 4 count.  Amazon is the only person with the superpower to go to 100 on 4 count with no rest, can’t do it don’t Q it, so we stop at 50.  Mosey down and across the pedestrian bridge and over to the Big Ball stairs for some 11’s.

Start with one jump squat at the bottom, run to the top of the stairs and do 10 hand release merkins.  Keep going through 11’s routine until our legs were made of jello.  Recover and 10 count.

Mosey back to the pedestrian bridge and do Lieutenant Dan’s across the bridge.  Four lunges, one burpee, until you reach the other side.  Short mosey to the bottom of the amphitheater.  One group of 2 and one of 3.

One partner does dips on the benches at the bottom, the other partner sprints up the hill and does 5 pull ups on the rails at the top.  Return to the bottom and flapjack with your partner.  3 rounds for each partner.

Mosey back to the start point for Mary.

MARY:
Box cutters IC
Boat/canoe ring of fire
COUNT-OFF & NAME-O-RAMA
Frostbitten 5: Dinger, Filter, Swanson, Vertigo, Abort
CIRCLE OF TRUST/BOM:
Scheduled Q did not show up, so I did not have a word prepared.  I just did the Pantene method and rinsed and repeated my word from Saturday about reaching out to someone you haven’t spoken to and rebuild a bridge.  Vertigo spoke about the value of lives of all ages, and hope that the man who left a note to his family had a change of heart and will be found alive in the mountains.

re-building bridges

THE SCENE: 45* and the rain held off
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Shoulder taps IC
Six count squats IC
Peter Parkers IC
Bench step ups OYO
SSH IC
THA-THANG:
Mosey out of start point toward Big Ball, pass it up and stop just short of crossing Cumberland Avenue. Everyone on their 6 for big boy sit up ring of fire.  Everyone holds iron cross position, going around the circle one man does 5 BBSUs and resumes iron cross, moving to next person in circle.  Recover, and cross over Cumberland Avenue and mosey over to church parking lot beside Henley Street Bridge.

PAX instructed to grab a big rock and pair up, and after doing so have to choose someone else (pair up with someone you don’t usually pick).  Partner A duck walks with rock to cone, sets rock down and sprints to the end of the parking lot and back to their rock, and duck walks back to their partner.  Partner B performs as many reps as possible of the following exercises (does AMRAP and switches to next exercise after taking turn running):

  • Curls
  • Toes to knees (deadlift)
  • Overhead over and back
  • Bent over row

Recover and 10 count.  Short mosey to the incline parking lot just below church lot.  Spread out for round the clock exercises.  Starting at the 12 o’clock position (head uphill with feet downhill), perform 10 hand release merkins and 15 squats, then plank waiting for everyone else to finish the hour.  Turn and do 10/15 at the 3:00, 6:00, 9:00 positions.  Then start at midnight and turn back time, going backwards and doing another round.

Recover and 10 count. Another short mosey to the nice steep hill for Super 11’s.  Start at bottom of hill, run to the top and do 11 flutter kicks on 4 count, return to the bottom for 11 American hammers on 4 count.  Run to the top for 10 flutters, back down for 10 hammers.  Continue through routine until we’re all exhausted.

Recover and mosey back to start point.

MARY:
Box cutters IC
Edward scissor legs IC
ATMs IC
COUNT-OFF & NAME-O-RAMA
8 strong: Pfeiffer, Scope, Quarantine, Midas, Careless, Magic Mike, Reverb, Abort
CIRCLE OF TRUST/BOM:
Took the Q on this day because it was one of my best friend’s birthdays, who unfortunately I haven’t spoken to since last year on his birthday.  I have no idea why, but we don’t speak any more.  I could blame pride and stubbornness for this, but whatever the reason may be, it is not a trait of a HIM.  I encouraged the PAX to think of a relationship that has either been damaged, or even just fallen to the wayside and reach out to that person and see if you can reconnect.

Rock piles and cathedrals

THE SCENE: 29 actual temp, 23 feels like temp. Shorts weather!
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

  • 6 count squat (not tempo)
  • 6 count shoulder tap
  • Merkins on 4 count
  • SSH (varied pace)

THA-THANG:

“Bro I’m cold” rule in effect for durarion – I call out person when I’m cold and we do 5 burpees. Person I call out must call six count cadence. They then nominate the next person when they’re cold – or want to be a jerk.

Mosey out of SP toward amphitheater. Stop at back part of amphitheater for 10 eight count merkins, 10 jump squats. Sprint the hill and hold squat waiting for the 6. Continue mosey to church parking lot for rock PT.
  • Curls x15
  • Thrusters x10
  • Offset merkins x10
  • 10 meter duck walk and back
  • Overhead squats x 10
  • Overhead press x15
  • Hammers x10 (4ct)
Escalator style. Between each iteration run and touch the church and come back. Pick up next exercise and work back through beginning with curls.
Mosey back to SP.

MARY:

  • Iron cross IPTBAW. Last man standing picks next exercise and count, calls cadence but only does half the reps. Careless wins, calls out 30 Edward scissor-legs. Like a boss, does them all instead of stopping at 15.
  • Low plank on elbows IPTBAW. Run out of time with most PAX still holding, so we all win.

COUNT-OFF & NAME-O-RAMA
12 strong, 1 visitor from Charlotte and 1 first time baller from Dog Pound: Reverb, Amazon, Passport, Dingar, Brooks, Duggar, Filter, Careless, Cowbell, Swanson, JPEG, Abort
CIRCLE OF TRUST/BOM:
“A rock pile ceases to be a rock pile the moment a single man contemplates it, bearing within him the image of a cathedral.”  Go about your day viewing things not the way the are, but the could be if you applied impact to them.
ANNOUNCEMENTS:
Hardship Hill OCR coming up in May. I want us to have minimum one team, hopefully two. We also will be building an obstacle, details to follow.

One more 18 beatdown

THE SCENE: Low 50s, perfect temp to sweat
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Windmills x12 IC
Shoulder taps x12 IC
Tempo merkin x12 IC
Tempo lunge x12 IC
SSH x31 IC
THA-THANG:
Collect keys and mosey out of the A.O. toward the amphitheater.  Run under the bridge and through the seldom used part of the park, pausing at the statue for a round of leg blasters.  20 squats, 20 lunges, 10 air squats all done in cadence and no break in between.  Shake your legs out and continue Mosey.  Cross Cumberland Avenue and run up Estabrook behind the engineering buildings until reaching the stairs of Mordor.

Partner up for a Dora workout.  One man performs exercise while the other runs to the stop of the stairs, performs two burpees, and runs back down the stairs to relieve his partner.  Flap jack, all exercises cumulative between partners. 150 reps of each exercise:

  • Bulgarian split squat (using benches)
  • Ranger merkins
  • American hammers on 4-count
  • Overhead claps on 4-count

Recover and 10 count.  Routine took up the entire workout (glad I didn’t say 200 reps of each) so we head back to A.O. for Mary.

MARY:
Flutter kicks x20 IC
Captain Thor up to 5:20
Q favorite of Boat/Canoe until time ran out
COUNT-OFF & NAME-O-RAMA
16 Strong including 2 FNGs: Swanson, Cowbell, Half Caff, The Voice, Stagehand, Passport, Reverb, Rousey, Soot, G6, Hot Topic (FNG), Amazon, Blackout (FNG), Jenner, Huey, Abort
CIRCLE OF TRUST/BOM:
New years always bring about resolutions of people trying to set goals, some of which are too vague or too difficult to be obtainable (nothing wrong with resolutions, or setting high goals).  During this time of year, challenge everyone to think of one word they can choose to try to improve different aspects of their life, this stolen from an F3 podcast I listened to.  Examples of words I heard or found were Present, Change, Joyous, Purposeful (what I’m leaning towards).

The point is to let that word improve all aspects of your life instead of just choosing one thing you may or may not do.  In my case, to be purposeful with what I do.  Move and workout with purpose, love those around me with purpose, perform my job with purpose.  LIVE with purpose.
MOLESKIN: Continue to pray for Butterfly and his wife Chelsea and she tries to figure out what has been causing her medical issues; pray for Soot, Huey, and Hot Topic as they return back to station and for Soot’s possible deployment; pray for the Corcoran family who lost their son in a car accident Saturday night; pray for Stagehand as he travels to Florida to be present with his family; pray for our community and our brothers as we close out this year and begin 2019.