F3 Knoxville

Author: Blindside

Time is a Flat Circle at The Equalizer

THE SCENE: Good weather, looks like we got a break from the humidity (@ least that’s what Mike Witcher was saying on WBIR…)
F3 WELCOME & DISCLAIMER Done, but over some chatter from the PAX, disclaimer still counts… I think
WARM-O-RAMA:
Typical Blindside-y warmup –> SSH IC x25 | LBAC IC x10EW | Tempo Squats IC x10
THA-THANG:
All “Timing-Type” routines this morning.

Tabata (30 seconds of work, 15 seconds of rest) x8 for 3 rounds with a lap down and around Stonehenge after each round at the SplashPad

  • Freddie Mercury
  • Imperial Squat Walkers
  • LBCs

AMRAP (As Many Rounds As Possible) 7 mins at the Bathhouse

  • 5 Pull-ups
  • 10 Merkins
  • 15 BBS

EMOM (Every Minute On the Minute) 5 rounds at the FlagPole

  • 5 Box Jumps
  • 10 Squats
  • 15 SSH

MARY:
Fellowship Mosey (TM) from Flagpole to AO turned into a JailBreak run because the AOQ (not the QIC of the workout) needed to leave early … hmm not protocol I don’t think…
COUNT-OFF & NAME-O-RAMA
12 HIMs; 0 FNGs; 3 Pre-Ruckers
CIRCLE OF TRUST/BOM:
I have a Daily Men’s Devotional on the middle console of my van. My thought of having it there was that I will see it every day and read the paragraph and prayer for each day one of the times I am getting in and out of the van. Because I am not the *best* at follow-through, I usually only actually read it once or twice a week. It’s there every day and I see it, but I have stopped seeing it. It has become like a pebble in your shoe. At first, it is annoying and you notice it constantly. However, after a while, you get used to it and stopped noticing it.

All this to say, I need to be better with my prayer life. I have gone in spurts of praying every day, but it almost never lasts. Speak it into existence, right?!

Highest of the Highs

THE SCENE: Pleasant morning, the moon was nice, but not discussed

F3 WELCOME & DISCLAIMER: Done quickly as the Q was running back from the car because he forgot his phone

WARM-O-RAMA:

Quick and easy warmup because AOQ decided that F3 workouts don’t need stretching/warmups… the QIC disagrees, so we met in the middle… 

SSH IC x20 | Cherry Pickers IC x5 | LBAC each way IC x10 

THA-THANG:

Mosey to Tennis Courts and partner up. Cumulative Dora with one partner doing exercises, while the other does TC suicides with just the end lines 

2 Rounds of: 

  • 50 Merkins 
  • 100 BBS 
  • 150 Squats 

2 Rounds of:

  • 50 Shoulder Taps 
  • 100 Tow Taps 
  • 150 Mountain Climbers 

Mosey to Rock Pile: 

3 Rounds of: 

  • 21s of Curls (7 from bottom to halfway, 7 halfway to top, 7 full curls) → At Rockpile
  • 10 Box Jumps → at Stonehenge 
  • 5 pull-ups → at Bathhouse 

2 Rounds of: 

  • 7 OHPress, 7 Tris, 7 Row → at Rockpile
  • Run up Bathhouse Ramp 
  • 10 Imperial Squat Walkers → at Bathhouse 

MARY:

Fellowship Mosey ™ back to AO (Equalizer Hack, a good Fellowship Mosey ™ that starts at 6:12 at the Bathhouse will finish at the AO at 6:15) 

COUNT-OFF & NAME-O-RAMA

14 HIMs; 0 FNGs 

CIRCLE OF TRUST/BOM:

Pay attention to when you are at your best. Don’t focus on times when you are down. Enjoy the highs and try to replicate them. 

ANNOUNCEMENTS:

IPC 2022 will take place on Mondays at The Equalizer. Blindside will Q all of the weeks and have modified workouts ready for those not wanting or willing to participate. If we need to start IPC workouts early, it will be announced on Slack Sunday night!

If It Weren’t For the Humidity, It Might Just Be Pleasant

THE SCENE: Quote from the Gloom… “If it weren’t for the humidity, it might just be pleasant.”

F3 WELCOME & DISCLAIMER Done ok-ish

WARM-O-RAMA:

25 SSH IC | 10 Grady Corns IC | 5 Cherry Pickers IC

THA-THANG:

Mosey to Bottom of Dwayne’s Mountain. Partner up, one partner completes an exercise, and the other runs up the hill and does 1 Burpee at Dwayne. Repeat for all listed exercises. 

  • Merkins
  • BBS 
  • Imperial Squat Walkers
  • Carolina Dry Docks 
  • Flutter Kicks 
  • Jump Squats
  • Mountain Climbers
  • Freddie Mercury
  • Monkey Humpers 
  • Jingle Balls

Fellowship Mosey™ to the BathHouse and AMRAP 10 Incline Merkins, 10 Box Jumps, 10 Decline Merkins for 5 mins until time is called

MARY:

There just wasn’t enough time 

COUNT-OFF & NAME-O-RAMA

10 HIMs; 0 FNGs

CIRCLE OF TRUST/BOM:

Being a “Good Man” is something you do, not something you are.

ANNOUNCEMENTS:

IPC will be done on Mondays at the Equalizer during that horrific time

 

100 Down at the DogPound

THE SCENE: The rain held off until almost the end

F3 WELCOME & DISCLAIMER Done and done well… sort of 

WARM-O-RAMA:

SSH IC x20 | LBAC IC x10 each way | Cherry Pickers IC x5 | Tempo Squat IC x10

THA-THANG:

  • Grab a CMU and head across the street. Leave CMU at the Parking Lot entrance, don’t worry, we will see them soon…
  • Mosey to Skatepark. Complete the exercises & reps. After each round, run up and over the wall (or around and do 1 Burpee), run along the wall and do 1 Squat Thruster where you dropped your CMU, and return to Skatepark for the next round. Once down the ladder, go back up! Add 1 Squat Thruster each round
    • 100 SSH single count
    • 90 LBCs
    • 80 Mountain Climbers
    • 70 Squats
    • 60 Flutters 2 ct. 
    • 50 Merkins
    • 40 American Hammers 2 ct. 
    • 30 Shoulder taps 2 ct. 
    • 20 BBS
    • 10 Imperial Squat Walkers 
    • 5 Body Builder+’s 

MARY:

Waiting on cars while crossing the road, there just wasn’t time for Mary

COUNT-OFF & NAME-O-RAMA

12 HIMs; 1 FNG (Peffercorn)

CIRCLE OF TRUST/BOM:

Decide. Commit. Succeed.

The Equalizer 1K

THE SCENE: Not too muggy… yet.
F3 WELCOME & DISCLAIMER: Done somewhat poorly 
WARM-O-RAMA:
LBAC IC x10 each way; Tempo Squats IC x10; Cherry Pickers IC x3
THA-THANG:
Mosey to the Brickhouse to grab CMUs from their cozy homes. Choir Boy demanded he not get a painted one. Whatevs.

Carry CMUs to 1st station on the track to be used for later. Mosey to FlagPole

3 Stations are marked along the track with 3 exercises written in chalk at each station. Choir Boy tried to wash the chalk away during his warmup lap, but he failed in his efforts.

Starting from the flagpole do 25 SSH at the beginning and each time you return to the flagpole

  • Station 1 (w/ CMUs): Arms
    • Curls
    • OH Press
    • Rows
  • Station 2: Core (not “Abs” as originally stated thanks to School Zone’s observation that Mountain Climbers work more than abs, *eye-roll emoji*
    • American Hammers
    • Mountain Climbers
    • BBS
  • Station 3: Lower Body (Not “Legs” as originally stated … see above)
    • Iron Mikes
    • Squats
    • Imperial Walkers

First lap = 40 reps each

Second lap = 30 reps each

Third lap = 20 reps each

Fourth lap = 10 reps each

Fifth lap = 5 reps (It should be noted that Mouthwash and Choir Boy were the only ones to complete the 5th lap and Snitch got to the first station of the 5th lap… Extra Credit will not be counted towards your final grades you nerds)

Return CMUs to their homes and Fellowship Mosey (TM) back to the AO

Final rep Count
MARY:
PAX ab roulette:

Ribbed: 10 Gas Pumpers IC (School Zone went overboard and showed us his technique from the night before)

School Zone: 15 LBCs IC as time expired
COUNT-OFF & NAME-O-RAMA
8 HIMs; 0 FNGs
CIRCLE OF TRUST/BOM:
Do hard things. Don’t do easy things now and put off the hard things. Make the commitment and accomplish great things.
ANNOUNCEMENTS:
Convergence next Saturday at JUCO. Check Slack for times and to sign up so Judge Judy has accurate numbers for coffee and breakfast.