F3 Knoxville

Author: Abort

Rockstar!

Duck walks and pet rocks

THE SCENE: 45* and crisp, great morning
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Baby arm circles, forward and reverse, 10x IC
Imperial walkers 10x IC
SSH 30x IC
Merkins on 4 ct, 12x IC
Prisoner tempo squats 10x IC

THA-THANG:
Mosey across the street to the Steamboat parking lot, circle up for 20 merkins.  Recover and mosey back across the street behind Powell Station park, circle up in lower lot for 20 merkins.  Each PAX finds a rock to tote around for the next little bit.  Retrace our route back to Steamboat parking lot, circle up for 20 merkins.  Mosey back to school parking lot.  10 count.

5 cones are lined up across parking lot.  PAX instructed to duck walk with rock held in at chest to first cone, then place cone on the ground and perform 5 burps.  Pick up rock, duck walk to next cone with rock held straight out in front (arms extended).  Rock down and do 5 burps.  Continue duck walk to each cone, alternating between holding rock in at chest and holding rock straight out arms extended between cones.  Each cone do 5 burps.  Once finished at last cone, sprint back to start with rock, plank and wait for the 6 to complete.  Recover and 10 count, repeato for a total of 3 rounds through.

Pick up pet rock and mosey back over to Powell Station park and partner up.  Dora style, partner 1 performs rock PT while partner 2 runs a lap around the pavilion and playground.  Partner 2 stops at the pavilion for 10 merkins before finishing run and relieving partner one.  Flapjack, each pair performs 100 reps of exercises:

  • Rock curls
  • Tricep extension
  • Goblet squats
  • Front hold shoulder lifts
  • BBS with rock pressed over chest

Once complete, switch partners and run through the same exercises.  This time, partner performing rock PT does AMRAP until partner 2 finishes run.  Flapjack, then move to next exercise.  Recover and 10 count.

Mosey back to lower lot to return rocks, then mosey back to AO for Mary.

MARY:
Box cutters x20 IC
Extended boat/canoe (I’d planned ATM’s but was worn out, so I extended boat/canoe til time was up).

COUNT-OFF & NAME-O-RAMA
8 Strong – Tractor, Herbie, Wood Tick, Natty, Mr. Wedgie, Charmin, A-Rod, Abort
CIRCLE OF TRUST/BOM:
Expanding on word I had from BB a few weeks back (the same boiling water that softens the potato hardens the egg).  From the book of James: “Consider it pure joy, my brothers and sisters, whenever you face trials of many kinds, because you know that the testing of your faith produces perseverance.  Let perseverance finish its work so that you may be mature and complete, not lacking anything.  If any of you lacks wisdom, you should ask God, who gives generously to all without finding fault, and it will be given to you.  But when you ask, you must believe and not doubt, because the one who doubts is like a wave of the sea, blown and tossed by the wind….Blessed is the one who perseveres under trial because having stood the test, that person will receive the crown of life that the Lord has promised to those who love him.”
MOLESKIN:
Continue to pray for Charmin’s friend John, who has been diagnosed with cancer.  Also pray for Natty’s friend who had a family member take his own life.

Potato salad

THE SCENE: 33* or so and spitting snow every now and then
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH x25 IC
Imperial Walkers x10 IC
Merkins on 4 ct, x13 IC
THA-THANG: Form two lines, begin mosey toward amphitheater.  Just past it at the first pedestrian bridge, stop and Al Gore waiting on the 6.  Once all in, PAX perform 5 burpees OYO.  Form back up into two lines, each line does Indian Run on mosey toward C15 parking lot behind Neyland Stadium.  C15 parking lot has eight cones prepared in an octagon, each with an exercise at the cone. Exercises as follows:

  • Hello Dolly
  • Burpees
  • Decline merkins
  • Lunges (count for each leg)
  • WWII Sit ups
  • Lion kings (with rocks)
  • Jump squats
  • Catalina wine mixers

PAX partner up and pick a cone to start at. Perform 8 reps of exercise, bear crawl to next cone. Make your way around the Octagon and back to the cone you started at. Meet in the middle of the Octagon (PAX finished about the same time). Once in the middle, Q leads 10 wide merkins, immediately followed by 10 regular merkins, immediately followed by 10 diamond merkins. Recover.

PAX go back to their original starting cone, repeating the routine this time performing 16 of each exercise. No bear crawls, once exercise is completed, PAX run on the outside of the Octagon making a loop and going to the next cone. Continue again until original cone is reached.  PAX again meet in the middle for Mary.  Q leads flutter kicks 20x IC.  Savannah then leads PAX in hello Dolly’s x20 IC.

Recover and 10 count.  PAX again form two lines and begin Indian Run back towards AO.  Stop again at pedestrian bridge where we did burpees heading out.  Q leads PAX in 8 ct body builders, 10x IC.  Form two lines again and Indian Run back to AO for Mary.

MARY:
Captain Thor (reach 16:4) IC
Box Cutters x20 IC
Iron Cross Flutter Kicks (led by Pfeiffer) x20 IC (we were all dead except him)
COUNT-OFF & NAME-O-RAMA
18 PAX: Quarantine, Butterfly, El Presidente, Plunger, Pfeiffer, Frank, Rousey, Ponder, Savannah, Amazon, Swanson, Gretzky, G6, Sugar Daddy, Petey, Bessie, Rascal, Abort
CIRCLE OF TRUST/BOM:
Q brought potato salad ingredients as props.  The same boiling water that softens the potato hardens the egg.  Life isn’t about your circumstances, it’s about what you’re made of.  Challenge us all to view our obstacles and hardships as opportunities to better ourselves.
MOLESKIN:
Pray for Petey as he begins interview process, that interviews go well and that he is able to stay in Knoxville.

going to see the General

THE SCENE: 25* and slightly windy, luckily the AO was clear of ice
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH x25 IC
Tempo squats x10 IC
SSH x20 IC
Tempo merkins x25 IC

THA-THANG:

Four cones are set up at each corner of the sidewalk that runs around the perimeter of the grass lawn at world’s fair park.  Each cone represents a stop point along the way for an exercise.  Move on to the next making your way back to the beginning.  Exercises are merkins, jump squats, WWII sit ups, Carolina dry docks.  PAX start at 10 reps of each exercise, decreasing to 9 reps on the second, lap, 8 reps on the third lap, etc.  PAX halt after completing lap with 6 reps of each exercise.

Mosey up and across pedestrian bridge beside 11th St parking garage, up and around the hill and down beside the Alumni Memorial Building to the amphitheater.  Going up amphitheater steps, PAX must bunny hop on flat areas and box jump up to the next level.  Once reaching the top, perform 5 squats.  Turn around, and bear crawl down the steps, once reaching the bottom perform 5 derkins.  Repeat this routine for 3 rounds.  Once all PAX complete, take a 5 count break and line up at the base again.  In the style of Growruck 05, PAX perform the same routine, only this time we make all movements together as a team going up and back down.  We did this as a physical representation of “no man left behind”.

Mosey up the hill beside Neyland Stadium to see the General.  PAX pair up, one partner jumping rope with the general while the other sprints up the Vol walk to the power T and performs 25 incline merkins.  Sprint back down to your partner and flapjack.  Second round repeat the same, only perform 25 decline merkins.  At this point Detention looked like he was shot out of a cannon as he was running faster going uphill than me sprinting downhill.

No real recovery after this routine, PAX had to head back to SP.  Taking same route back, jackrabbits stopped for rounds of squats and SSHs while waiting on the 6 to catch up.  Continue mosey back to the SP, jailbreak on the last straight of the worlds fair lawn to empty the tanks.

MARY:
Pickle pounders and boat/canoes
COUNT-OFF & NAME-O-RAMA
10 PAX strong on a cold, windy morning including one FNG.  Quarantine, Rousey (FNG), Detention, Proton, Rusty, Amazon, Operation, Swanson, Pfeiffer, Abort
CIRCLE OF TRUST/BOM:
Pfeiffer spoke of trying to be positive and always finding the great things in the people around us.  Proverbs 11:27 – “Anyone can find the dirt in someone.  Be the one that finds the gold.”
ANNOUNCEMENTS:

Coffeeteeria at Pete’s right after

West Hills meets the COW

One comment

THE SCENE: 14* and light wind
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Jog out around the greenway and back to start lot. Too cold to stand and stretch.
THA-THANG:
Multiple stations set up. Each weirdo has ruck on for each exercise. Move through each station and return to start to keep going. Each weirdo must take a lap up to the next lot and back down with the Casualty of War (the COW). PAX not on their COW lap continue moving through exercise stations. Stations as follows:

  • 60 pound sandbag – bag presses x10
  • 60 pound sandbag – rows x20
  • Battle ropes – x20 on four count
  • Squats x20
  • 50 pound sandbag – squat presses x20
  • Merkins x20
  • 60 pound sandbag – flutter kicks x20 on four count

Once all weirdos have taken a COW lap, PAX mosey up hill to narrow sidewalk.  Bear crawl up halfway, then Bernie Sanders the rest of the narrow sidewalk beside the Y entrance. Mosey back down to the pavilion.  Everyone performs 20 butt release squats on benches, then 20 step ups (10 each leg).  Exit pavilion and continue mosey around greenway in the opposite direction we usually go.  Once back to the original lot, repeat the same process as before.  PAX move through stations and repeat until all PAX have taken a COW lap.

Mosey around the greenway in the normal direction, with a jailbreak at the end just to empty the tanks.

COUNT-OFF & NAME-O-RAMA
8 frozen weirdos: Proton, Ratchet, Woodshack, A Rod, Switchgrass, Ivanka, Snorkel, Abort
CIRCLE OF TRUST/BOM:
Pray for Cap in his travels and Pfeiffer’s continued recovery

Blasters and BOMBS

THE SCENE: 22* which would have felt like summer compared to the last few days if not for the WIND
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Quick lap around the world’s fair lawn to get everyone moving.
SSH x 20 IC
Merkins x10 (on 4 count) IC
Imperial Walkers x11 IC
THA-THANG:
PAX mosey out behind amphitheater, and pause at the first pedestrian bridge for a round of leg blasters.  All exercises done in cadence with no breaks.  Squats x20, lunges x20 (10 each leg), jump squats x10.  Recover and continue mosey to parking lot behind Min Kao building on campus.  PAX partner up for BOMBS routine.  Dora style, partner one runs up and back down ramp while the other partner performs exercises.  Once the partner running makes it back to the parking lot, they pick up in exercises and partner two runs.  Each pair of partners performs:

  • Burpees x50
  • Outlaws x100
  • Merkins x150
  • BBS x200
  • Squats x250

PAX who finish early begin planks, pushups, and Mary.  Once most of the PAX completes BOMBS, we do another round of leg blasters waiting for the last pair to complete.  10 count to recover.  Mosey back to AO.

COUNT-OFF & NAME-O-RAMA
10 PAX total: G6, Gretzky (FNG), Petey, Swanson, Waxjob, Careless, Operation (FNG), Filter, Steam, Abort
CIRCLE OF TRUST/BOM:
“Putting things off is the biggest waste of life: it snatches away each day as it comes, and denies us the present by promising the future. The greatest obstacle to living is expectancy, which hangs upon tomorrow and loses today… The whole future lies in uncertainty: live immediately.”

Make today count, and leave no doubt.

ANNOUNCEMENTS:
Saturday beatdowns at Big Ball resume in two Saturdays.