F3 Knoxville

Author: BackBlasts

[karns-otb] OTB 1

AO: karns-otb
Q: Betty
PAX: Appleseed (Jon Smith), fast-n-easy (Nate Votta), Gmail, Biohazard (Jay Shepherd), Dumpster Dive, Mermaid, Honeydew, Tractor, KickFlip, Voodoo, Eliza, Ocho, Baby Boomer, Sawdust, Commission, Noodles, Power Wheels
FNGs: 1 Power Wheels
COUNT: 18
WARMUP:
SSH, Cherry Pickers, Inch Worms, Tempo Squats, Merkins, Imperial Walkers, Willy Mayes
THE THANG:
Mosey to the Kindergarten Pickup Line for some 11’s
Top Half of a Burpee (some debate was had)
LBC’s

Mosey to cafeteria doors for a 4 corners workout
Corner 1- 10 Hand Release Merkins/10 4-count flutter kicks
Corner 2- 10 4-count SSH/10 Inch Worms
Corner 3- 10 Squats/10 4-count mountain climbers
Corner 4- 10 Iron Mikes/10 4 count shoulder taps

Mosey to the hill behind the tennis courts
At the bottom: 15 big boy situps
Bear crawls up the hill
At the top 5 burpees
Crawl bear down the hill
Repeat 2 # of times

Exploration mosey around the field house with some stairs and a kickflip pushing a voodoo on a sled. Also, some bear crawls were had.

MARY:
No time, back to flag just in time
ANNOUNCEMENTS:
The next OTB will be next Wednesday 10-11-23
COT:
“Don’t ever prejudge who can and cannot make an impact on your life. Even the most unlikely of people can turn out to be instrumental in your journey.” -Cameron Hanes

A nice tailgate coffeeteria was had after with some great mumble chatter. See you all again soon.

Duo Dia

AO: rampart
Q: Lucille (Austin Williams) , Wingman
PAX: Lucille (Austin Williams), Outnumbered, Wingman
FNGs: None
COUNT: 3
WARMUP: Light mosey and stretch OYO
THE THANG: Merkins up and down the gazebo stairs ( one for every step adding total ) , ten flat merkins at top. 5 burpees with jump over CMU, 50 curls, burpees again, 50 tricep extensions, more burpees, 50 over head presses, stairs again. Mosey to fountain to do ~6 rounds of 8 count squats, lunges, heavy big boys, American hammers, mosey to barn between sets.
MARY: AMRAP curls, and big boys.
ANNOUNCEMENTS: upcoming hike, corn maze ruck. Future ROCO plans.
COT:What lenses do you look through?

LMU Circuit and Coupons

AO: bigball
Q: Drive-thru (Mikel Towe)
PAX: vanilla, G-6 (Rick Kuhlman), Swanson, Drive-thru (Mikel Towe), Cowabunga, Escobar
FNGs: None
COUNT: 6
WARMUP:
THE THANG:
Run up to LMU for circuit
5/10/15/20
Decline
Apollo Ohnos
Dips
Left center right centers

Mosey back to coupon pile
1.5 minutes of:
Curls
Skull crushers
Chest press
Front raise

MARY:
Ab Circle
ANNOUNCEMENTS:
COT: Be kind and reach out to those struggling.

Roll, Run & Exercise

AO: asylum-am
Q: Sawdust
PAX: Matlock (Bill Maddox), Hands, Waxjob, TRC/Crab legs, Snitch (Cory Beilharz ), Pac-man
FNGs: None
COUNT: 7
WARMUP: SSH, Tempo Merkins, Cherry Pickers, Windmills, Rockettes, Tie-Fighters, X-Wings, Rocky Balboas & Karaoke

THE THANG:
Two (2) teams trying to get through all the exercises 4 times. One team works the exercises while the other team runs the route based on chance of rolling a die. Base of operations was the head of Circus Maximus by the electric vehicle charging stations.

Exercises:
• 10 – Burpees
• 15 – Seal Jacks (4 – Count)
• 20 – LBCs (4 – Count)
• 15 – Peter Parkers (4 – Ct)
• 10 – Sumo Squats (4 – Count)
• 15 – Hello Dollys (4 – Ct)
• 20 – Merkins
• 15 – V-Ups
• 10 – Lt. Dans
• 15 – Gas Pumpers
• 20 – Side Crunches (10 EA)
• 15 – Boxcutters (4 – Count)

Let’s Roll & Run:
1. Sanctuary

2. All The Way Around the Circus Maximus

3. Water Cooler
4. Don’t Step onto the Cloud
5. Upper Parking Loop
6. Toilet Building
Let’s Roll & Run:
1. Sanctuary
2. All The Way Around the Circus Maximus
3. Water Cooler
4. Don’t Step onto the Cloud
5. Upper Parking Loop
6. Toilet Building

MARY: Indian Run Back to the AO & a little bit of Dante’s Core

COT: Try not to be “All Over the Place”. Stay calm & focused in quiet times. Matthew 16:18

October and Octopus

AO: asylum-pm
Q: Curveball
PAX: CRISPR, Lizzy, Steam, Pusher, Abacus, Tenderfoot, Brick, High Heels (Henry Ritchie), Dung Beetle (Scott Kimsey), Piston, Drum Major, Swimmies (Nathan Chesney), Curveball
FNGs: None
COUNT: 15
WARMUP:
SSH
Cherry Pickers
Tie Fighters
On a hill 5 merkins one way then opposite
Abe Vagodas
Windmills

THE THANG:
Congested Reverse Route 66
11, 10, 9…. Merkins, Squats, and LBC
Everyone circles to pick up six. All finish together.

Pure Burn (on fence 3 rounds to 10)
10 each Side crunches,
30 Calf Raises

Doracides. Suicides to 3 cones/trees. 1 burpee, 2 burpees, 3 burpees.
100 Merkins
150 LBC
200 Squats
R/R until until six is up.

Three trees or points 20 yards apart in a triangle. At each spot 5 merkins, next round 10, final round 20. 105 total.

MARY:
10 flutters, 10 Gas Pumps, stretch a little, 1 minute or so Superman.

ANNOUNCEMENTS:

COT:
October is spelled similarly to Octopus. Googling one can take you down the curiosity path of the other. Sy Montgomery is an naturalist who tends to speak on Octopus. The octopus is really cool creature. And October 8th is World Octopus Day! Not national but world. So, it’s a big deal and kind of fits in the whole October original thought process.

Anyways, Sy has this quote: “I think all animals have souls. I feel certain that if we have souls, octopuses have souls, too. If you grant something a soul, it demands a certain level of sacredness. Look around us. The world is holy. It is full of souls.”

The move to fall/October has me thinking about holidays/football/Cubs playoffs/etc. And because of the constant interaction with my father and family while dealing with my father’s skin cancer and congestive heart failure, football is a popular topic. And my family is upset with the Chicago Bears. Cubs too. At first I believed that stress and non football issues played a roll in my anger and frustration towards my favorite franchise. But then I realized that I’ve always been like this. Not sure why? However, the thought expressed above by Sy helps. Remember, that those that anger you or disappoint you to a point of fury or action (throwing a remote, for example) have souls. Are part of a holy world. For me, this simple thought lessons my emotional extreme. It may help you too.