F3 Knoxville

Author: Blindside

Heavy Day Battle for the Ghost Flag at the Equalizer

THE SCENE: Gloomy, but not too humid
F3 WELCOME & DISCLAIMER: Done and done 
WARM-O-RAMA:
Basic Blindside-y warmup things: SSH, LBAC each way, This, That, tempo squats
THA-THANG:
Sometimes things change. Because it was a heavy day, the Q was expecting a lower number in attendance. What he forgot was that the Ghost Flag was in attendance… so we had visitors.

Quick Mosey to Picnic Table near the Tennis Courts and partner up. Each group will draw a card from the deck, multiply the number of the card by 10 (all face cards are “10” and Aces are “15). Each group is in charge of completing that number of reps of each exercise represented by card suit. Jokers are automatically 25 squats with either the 40# or 60# sandbag on shoulders.

  • Spades: Lunges and Imperial Squat Walkers
  • Clubs: Merkins and 2 count Shoulder Taps
  • Diamonds: BBS and American Hammers
  • Hearts: Flutter Kicks and Hello Dollys

After all the cards were taken, each group were asked to “give up” their highest, lowest, and one other card of their choosing back to the pile.

Once time was called, all of the Shamrock & Asylum PM combined their cards into piles and played a game of WAR. After one round, Shamrock ended with 23 cards and Asylum PM ended with 6. Each group did that # of burpees. Equalizer guys joined in to help.

Asylum PM grabbed the Ghost Flag having 5 guys at the workout!

MARY:
Not Enough Time.
COUNT-OFF & NAME-O-RAMA
15 HIMs, 0 FNGs, and a certain number of Ruckers (unknown to the Q)
CIRCLE OF TRUST/BOM:
“Only the guy who isn’t rowing can rock the boat.”
ANNOUNCEMENTS:
F3 in the Nude –> Saturday, July 29th
Ghost Flag –> Taken by ASYLUM PM

10 Stations; Several Miles

THE SCENE: Clear and chilly morning. Meteor Shower was spotted by some

F3 WELCOME & DISCLAIMER: Done by AOQ while the Q finished laying out cardboard, I’m assuming it was done satisfactorily. 

WARM-O-RAMA:

SSH IC x15 | LBAC IC x10 each way | Cherry Pickers IC x5 | Little bit of this, a little bit of that

THA-THANG:

Start at Flagpole, 10 Stations, run inbetween, 2 laps 

Stations:

  1. Coupon Curls 30 (120)
  2. Squats 40 (160)
  3. Merkins 20 (80)
  4. Side Straddle Hops 20. (80)
  5. Imperial Walkers 40 (160)
  6. LBCs 40. (160)
  7. One Legged Mekins (alternate every 10) 20 (80)
  8. Flutter Kicks 30 (120)
  9. Freddie Mercurys 40 (160)
  10. Bobby Hurleys 20 (80)

Farmer Carry Partners:

  • One partner carries both CMUs clockwise around track
  • Other starts running counterclockwise
  • Switch when you meet
  • 2 Runs, 2 Carries

MARY:

PAX-led Mary at the Flagpole, Fellowship Mosey™ back to Shovel-Flag

COUNT-OFF & NAME-O-RAMA

15 HIMs. 4 PreRuckers. 0 FNGs

CIRCLE OF TRUST/BOM:

Hope is not a plan

ANNOUNCEMENTS:

Hardship Hill Sponsors! 

Fat Kid Brings the Pi to the Asylum

THE SCENE: Chilly Tuesday Spring Break morning.

F3 WELCOME & DISCLAIMER: Done and done effectively 

WARM-O-RAMA:

Standard Blindside warm-up

THA-THANG:

Start by making our way up Route 66 with the following exercises & reps at each light pole:

  • 3 Imperial Squat Walkers (each squat equals 1)
  • 1 Burpee
  • 4 Merkins
  • 1 Burpee
  • 5 Squats
  • 9 CDD
  • 2 Shoulder Taps (2 count)
  • 6 BBS
  • 5 Squats
  • 3 Imperial Squat Walkers (each squat equals 1)
  • 6 BBS
  • 8 SSH (2 count)
  • 9 CDD
  • 7 Flutter Kicks (2 count)
  • 9 CDD

Dora at the Coliseum: Partner up, one does reps, one runs a lap

  • 314 SSH (single count)
  • 159 BBS
  • 265 Merkins
  • 368 Squats 

Mosey back to the AO for “How much pi did you have?” 

Set – 3 burpees, 1 merkin, 4 squats, 1 merkin (3.141), run down to other end of the parking lot and back, drop last exercise for next set

  1. One Set then run around the circle to wear off the pie
  2. Two sets – because you know you will eat a second piece, then run
  3. Three sets – because my five kids always want three pieces of pie, then run

MARY:

Freddie Mercurys IC x 15 | Flutter Kicks IC x 15 | Georgia Cheerleaders IC x 10, single leg IC x 5 each leg

COUNT-OFF & NAME-O-RAMA

3 HIMs, 0 FNGs

CIRCLE OF TRUST/BOM:

Pi is an irrational number. The first day of Spring Break, I was irrationally upset at my 5 kids being home alone with them all day. As fathers, we have to be patient, especially in situations that are out of the normal or off the routine (like Spring Break). 

PRAYER REQUESTS:

Prayers for Matlock’s father and the issues with insurance and his therapy.

Heavy at the Equalizer

THE SCENE: Just north of shorts weather.

F3 WELCOME & DISCLAIMER Done and Done semi-ok!

WARM-O-RAMA:

Typical Blindside Warmup-y things: 

SSH IC x15 | LBAC IC x10 each way | Cherry Pickers IC x5 | Little bit of this, a little bit of that

THA-THANG:

Equalizer’s First Heavy Workout:

Mosey to Smokehouse for CMUs, take to Pickleball Courts. PAX each choose a cardboard piece. Do AMRAP of the exercise while the PAX with the “Blockees” piece does 20. Once done, rotate clockwise to the next exercise. 

  1. Blockees
  2. Goblet Squats
  3. OH Press
  4. Bench Press
  5. Curls
  6. BBS with CMU Press
  7. Lunges with CMU Twist 
  8. Rows 
  9. Jump Rope
  10. Calf Raises
  11. CMU Merkins
  12. Squat Thrusters with CMU

Return CMUs to Smokehouse, return to AO

MARY:

Flutter Kicks IC x20 | Box Cutters IC x15 

COUNT-OFF & NAME-O-RAMA

13 HIMs; 0 FNGs; 4 PreRuckers  

CIRCLE OF TRUST/BOM:

Quote from St. Augustine: 

Now, may our God be our hope. He Who made all things is better than all things. He Who made all beautiful things is more beautiful than all of them. He Who made all mighty things is more mighty than all of them. He Who made all great things is greater than all of them. Learn to love the Creator in His creature, and the maker in what He has made.

ANNOUNCEMENTS:

The Equalizer will start doing “Heavy” workouts on Wednesdays. While today was obviously Monday, this will start to be the norm on Wednesdays moving forward with the official start on April 5th. Get some diversity in our workouts and promise some of those guys who want to have a little less running in their lives an opportunity to get some work in.

January Metric + Following Your Vocation as a Father

THE SCENE: Just north of shorts weather.

F3 WELCOME & DISCLAIMER Done and Done well!

WARM-O-RAMA:

Typical Blindside Warmup-y things: 

SSH IC x15 | TieFighters IC x10 each way | Tempo Squats IC x10 | Little bit of this, Little bit of that

THA-THANG:

January Metric Workout:

  • 150 Curls
  • 125 CMU Squats 
  • 100 OHP
  • 75 CMU Swings 
  • 50 CMU Squat Thrusters 
  • 25 Blockees 

After every 25 reps, run 25 yards, do two burpees, and return to start 

Each round is 525 reps (don’t count burpees). 

How many did you get? Record the total HERE

MARY:

Fellowship Mosey™ to the Smokehouse to return CMUs as Mary 

COUNT-OFF & NAME-O-RAMA

14 HIMs; 0 FNGs; 3 PreRuckers  

CIRCLE OF TRUST/BOM:

Excerpt from the foreword of “Man to Man, Dad to Dad: Catholic Faith and Fatherhood” by  Brian Caulfield:

I hear from many men who are quietly yet heroically living a life according to conscience, guided by natural law and the teaching of the Church. Even if they have not lived perfect lives, these men understand the dual meaning of the term “Fathers for Good.” First, once a man has a child, he is a father for good– there is no giving back the gift or commitment that comes with responsibilities. Second, every man, amid his own sin and weakness, deep down wanted to be a good father. He wants to offer something of lasting value to his child that only a father can give. He knows that despite many negative portrayals in popular media and culture, there is a great dignity in the role of father. 

Despite our best efforts, these are still difficult days for men and for fathers. Our identity and duties have been in flux for decades, and it is time for us to start building something new and better from the shifting sands of our culture. It’s time to build the next Greatest Generation. If you’re a man who has faith even the size of a mustard seed, there is a path for your marriage and your fatherhood that leads to the greatest satisfaction a person can have in this world– the grace and accomplishment of finding your vocation. True fatherhood is a call from God the Father. 

ANNOUNCEMENTS:

5.11 Memorial Ruck tomorrow (1/21) at 8 am at 5.11 Tactical in Cedar Bluff. Perfect opportunity to double up with a beatdown at TruckStop from 6-7 then hit the ruck afterward!