F3 Knoxville

Author: Abort

Rockstar!

The dirty mac deuce

THE SCENE: Don’t know the exact temp, but 109% humidity
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Tempo squats x10 IC
No rest for the following shoulder blaster exercises:
BAC forward x15 IC
BAC back x15 IC
Overhead claps x15 IC
Air presses x15 IC  – arms down for a quick rest
A little of this &that
SSH x20 IC
THA-THANG:
Mosey through lot and towards Bojangles.  Stop for a quick set of leg blasters in the LifeHouse parking lot:  10 squats, 10 lunges each leg, 10 jump squats with no rest in between.  Continue mosey and cross railroad tracks to the hill for Elevens.  Start at the bottom with 10 Mr. Spectaculars, Bernie uphill to the sign, 1 jump squat, run back down.  Continue with Elevens routing flapjacking the reps.

Recover and 10 count.  Mosey back toward start point and stop right in front of high school entrance for the Dirty Mac Deuce.  Four rounds, complete 20 reps of each exercise and run a lap around the parking lot before moving on to the next round.  Exercises as follows:

  • Round 1 – Derkins, lunges, superman swims
  • Round 2 – Wide merkins, prisoner squats, hello Dolly’s
  • Round 3 – Catalina wine mixers, calf raises, side crunches
  • Round 4 – Dips, pistol squats, American hammers

10 count.  Not enough time for rock routine planned, but too much time for just Mary.  Audible for some sprints.  Running the length of the parking lot, run 75% to the other end and slow mosey back.  Run 85% to the other end and slow mosey back, run 90% and mosey back.  All sprint to empty the tanks on the last iteration and walk back for Mary.

MARY:
No rest in between exercises:
Heals to heaven x 15
Plank 30 seconds
Flutter kicks x20
Plank 30 seconds
Box cutters x8 because time ran out and my abs were on fire
COUNT-OFF & NAME-O-RAMA
Fantastic Five in the north: Mr. Wedgie, Dr. Feelgood, WoodTick, Herbie, Abort
CIRCLE OF TRUST/BOM:
“I firmly believe that any man’s finest hour, the greatest fulfillment of all that he holds dear, is that moment when he has worked his heart out for a good cause and lies exhausted on the field of battle, victorious”
– Vince Lombardi

Obviously, we know what he was referring to when he said this.  However, in my opinion the more difficult thing is finding that good cause for which to work your heart out.  The hard part at least to me is to find where you can utilize your strengths for a great cause, but that is a challenge we should all be looking for: to find that cause that we can exhaust ourselves and works our hearts out for.

Long way around

THE SCENE: 72* and rain ending right before we began
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Tempo squats x10 IC
Wide merkins straight into ranger merkins
Hammy stretches
A little of this and that
SSH x20 IC
THA-THANG:
Mosey away from the fountains in the direction of the amphitheater, running around the theater and coming back in from the far side.  Assemble near the stage to start 11’s routine.  PAX instructed to start with 10 Catalina wine mixers at the bottom on the stage (on wood planks instead of concrete, easier on the elbows), lunge up the middle two sections of stairs, finish with 1 squat jump at the top, then run down the outside sections of stairs.  Normal 11’s procedure, decrease reps of Catalina wine mixers each iteration while increasing reps of squat jumps.

Jack rabbits perform ab exercises on the stage awaiting the rest to finish up.  Butterfly led side crunches, Abort on flutter kicks, Pfeiffer on American hammers, Soot on flat leg sit ups, Quarantine on heals to heaven.  Recover and 10 count.  Run out the back side of the amphitheater and again around and back to the war memorial near the start point.

Partner up with someone you haven’t partnered with before for Dora routine.  Partner one performs exercises while partner two runs to the other end of the parking lot, up the small stairs, performs two burpees, and returns to relieve partner one.  Flapjack and continue until all exercises complete:

  • Dips x100
  • Flutter kicks on four count x100
  • Box jumps x100

Recover, 10 count, and run around the long way and back to start point for Mary

MARY:
Edward scissor legs x15 IC
Immediately move to plank for 30 seconds
Immediately move back to 6 for box cutters x10
COUNT-OFF & NAME-O-RAMA
15 Strong: Also in attendance (getting tags added) The Voice and Roto
CIRCLE OF TRUST/BOM:
As men, we tend to take the long way around.  Sometimes, taking the hard path or the long way (like in a workout) is a great thing to do.  However, when it comes to happiness, that is an area that I challenge myself and those around me to NOT take the long way around.  We don’t need to get that perfect job, to achieve that higher paycheck, to afford the house and the cars and the stress free life to achieve happiness.  In this case, we need to take the short path by realizing the incredible blessings we already have.

ANNOUNCEMENTS:

Big Ball better have at least one team for Guardians for Garrett kickball tournament this year!!!

Rocks, blocks and docks

THE SCENE: 73 and not too humid, good start to a HOT day
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Imperial squat walker x10 IC
Tempo merkin x10 IC
Little of this/that
Tempo squat x10 IC
SSH x21 IC
THA-THANG:
Mosey toward Preacher’s parking lot (next to the International).  Start at the corner closest to the railroad tracks and work through circuit.

  • WWII Sit ups x15
  • Run to next corner
  • Seylf (reverse flyes) with rocks in each hand, x20
  • Run, bear crawl, run to next corner
  • Burpess x10
  • Run back to first corner, stopping halfway for 10 jump squats

Repeato for for 3 laps. Recover and 10 count.  Mosey toward Emerald Soccer fields (with Rousey going through a sprinkler).  Continue until reaching the nice bouncey turf field where a few CMUs are hiding in wait.

Next routine is the CMU Relay Race.  Count off into two teams.  One person takes CMU and runs 20 yards, where they perform ten bent over rows with the CMU, and returns to the start point.  PAX alternate between 10 merkins and 10 flutter kicks awaiting their turn to run with the CMU.  Repeat the race twice.  Recover and 10 count.

Everyone on their 6 for a little core work.  Box cutters x30 and flutter kicks x30.  Recover, stash the CMUs and mosey back toward railroad tracks. Cross the railroad tracks to the hill at Thirteenth Street.

Start at the bottom of the hill and perform 5 CDD, run to the top of the hill and perform 5 lunges (NOT each leg).  Return to bottom of hill and increase rep count each round by 5 reps, going to 20.  Recover at bottom of the hill and mosey back to SP for Mary.

MARY:
Hello Dolly x15
Flutter kicks x15
Hello Dolly x15
Flutter kicks x15
Boat Canoe til time is up
COUNT-OFF & NAME-O-RAMA
7 Strong: Amazon, Rousey, Quarantine, Swanson, Careless, Red Writer, Abort
CIRCLE OF TRUST/BOM:
“If there is any immortality to be had among us human beings, it is certainly only in the love that we leave behind.  Fathers like mine don’t ever die.”

ANNOUNCEMENTS:
Guardians for Garrett kickball tournament is Saturday August 18th.  Trying to get a BB team together this year.

Sweating in the square

THE SCENE: 70* and clear, maybe a tad humid
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Tempo squats x10 IC
Windmills x10 IC
Baby arm circles forward x10 IC
Baby arm circles reverse x10 IC
SSH x8 IC
THA-THANG:
Mosey towards the Big Ball and up the stairs towards pedestrian bridge.  Bear crawl across pedestrian bridge, each time a PAX stops to rest results in penalty of 5 prisoner squats at the end of the bridge.  Q took the six and no one was doing squats, so the entire group did 10 prisoner squats on four count in cadence.  Continue mosey to Market Square.  PAX assemble at the stage end of the square in front of the TVA building.

Routine is a variation on the Dirty Mac Deuce.  Four rounds of three exercises, 20 reps each, once a round is completed PAX take a lap around Market Square and move on to next set.  Exercises as follows:

  • Round 1: Derkins, lunges, superman swims
  • Round 2: Incline merkins, jump squats, Edward scissorlegs
  • Round 3: Wide merkins, calf raises, side crunches
  • Round 4: Dips, pistol squats, American hammers

Jack rabbits repeat round 1 after finishing while waiting on the 6.  Recover and 10 count.  Begin mosey back to start point for Mary.

MARY:
Flutter kicks x20 on four count IC
Q Favorite Boat/Canoes and variations for painfully long time
Box cutters x10 on four count IC
COUNT-OFF & NAME-O-RAMA
17 Strong: Careless, Cowbell, The Voice, Casper, Half Caf, G6, Delilah (FNG), Pfeiffer, Doolittle, Rousey, Filter, Preacher, Dugger, Roto, Operation, Bob Ross, Abort
CIRCLE OF TRUST/BOM:
“Pay attention to what is in front of you – the principle, the task, or what’s being portrayed.” How you do anything is how you do everything. How you handle today is how you handle every day.  How you handle this minute is how you handle every minute.  Leave no doubt.

Ups and downs

THE SCENE: 62* and clear, perfect for a beatdown or some more SWAT training
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH 20x IC
Temp squats 10x IC
Peter Parker merkins 10x IC
Imperial walkers 10x IC
Large group and plenty of mosey in store, had PAX number off prior to leaving AO to ensure we leave no one behind.

THA-THANG:
Mosey out of the SP towards amphitheater, making right turn up the hill.  Stop and Al Gore at red light at 17th street while waiting for the 6 to catch up.  Cross 17th and mosey around parking garage to the pedestrian bridge at the bottom of The Hill.
PAX lunge across bridge
First person across (Petey) clears the ramp and begins merkins, PAX join in as they clear the bridge.

Continue mosey to the west side of Ayres Hall on The Hill.  Routine is Sevens.

  • Start with 6 burpees at the bottom, run to the top of the hill, 1 jump squat.  Return to the bottom for 5 burpees etc. working through the Sevens routine.
  • Jackrabbits instructed to alternate between 15 merkins and 15 BBS at the top once completed.

Recover and 10 count.  PAX take a slow mosey down the stairs on the west side of the hill toward the University Center.  PAX instructed to find a battle buddy who they have never paired with before.  Partner A will start at the bottom of the stairs and sprint the stairs to the top, turn around and return.  Partner B does as many reps as possible of exercise one until Parter A returns.  Flapjack, Partner A does exercise one as many reps while Parter B runs.  Then move onto exercise two and continue through.  Exercises

  • Plank jacks
  • Superman swims
  • Table rows
  • Hand release merkins
  • Thrusters

Recover and 10 count.  Begin mosey back to AO

MARY:
Floor wipers 6x IC

New exercise, Q tried to move too quickly.  We’ll get there haha
COUNT-OFF & NAME-O-RAMA
22 Strong: Preacher, Half Caff, Soot, Petey, Stagehand, Singlet, Pretzel, Bareback, Lactate, Swanson, Filter, G6, Waffle House, Careless, Quarantine, Cougar, Cowbell, Downhill, Threadcount, Bitcoin, Rousey, Abort
CIRCLE OF TRUST/BOM:
Don’t have a scarcity mentality, where you believe to get more you must take from others.  Have an abundance mentality: When people are genuinely happy at the successes of others, the pie gets bigger.

ANNOUNCEMENTS:
Hardship Hill OCR in two Saturdays.  A few spots still open, and if anyone would like to volunteer or knows anyone that might to get in touch with Tank or with me and I’ll get them to Tank.