F3 Knoxville

The Deck is Stacked Against You

THE SCENE: 33 cold & clear

F3 WELCOME & DISCLAIMER


WARM-O-RAMA:

  • SSH IC x 20
  • Merkins IC x 10
  • Cherry Pickers IC x 5
  • This/that stretch
  • Line up & go light pole to light pole with the following
    1. High knees
    2. Butt kickers
    3. Karayoke run (both ways)
  • 5 burpees OYO


THA-THANG:

  1. Mosey to the ball field for relay race
    • Split into two teams.  Team 1 stay at home plate, team 2 go to 2nd base.
    • First man starts by bear crawling to the next base & then sprinting the rest of the bases.
    • Team holds plank until the man running gets back.
    • Perform 10 merkins as a group before next man takes off
  2. 11’s on the hill by ball field
    • Jump squats at top / Decline Merkins at bottom
    • must box jump concrete bleachers while going up the hill
    • alternate bernie sanders every other trip up
    • alternate forward bear crawl every other trip down
  3. Mosey to CMU pile & play some cards
    • Draw cards from the deck using the card value as the number of reps.  Face cards = 10;  Ace = 11;  Joker = 30 second stargazer
    • Hearts = burpees;  Diamonds = CMU goblet squat;  Clubs = CMU curls;  Spades = 4ct Iron Mike
    • Didn’t quite make it through the deck before time ran out.    Heavy on the burpees out of the gate!

MARY:
No Mary today….out of time!

COUNT-OFF & NAME-O-RAMA

11 strong:  Dinghy, La-Z-Boy, Butters, Mayberry, Tank, Choir Boy, Doubtfire, Showcase, Sweet Tea (FNG), Shooter, Bartman

CIRCLE OF TRUST/BOM:
Today is Veterans Day.   It’s a day to remember those who were willing to answer the call and say “yes” to our nation’s military.   Thank you to all of our Veterans for the sacrifices they’ve made so that we can enjoy the many freedoms that we take for granted all to often.

MOLESKIN:

Remember to keep our brothers climbing Mt. Leconte in your prayers today.

ANNOUNCEMENTS:

2.0 workout coming up on Dec 3rd.   More to come from Tank on this.

10 15 20

THE SCENE: Dark and Kind of chilly
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Roxanne by the police. Everytime the song says Roxanne -Merican. Everytime the song says “put on the red light” jump your feet up to your hands while remaining in plank
THA-THANG:

10,15,20

AO parking lot beginning on baseline, PAX would do 10 reps of an exercise at the starting side, sprint to the other side doing 10 reps of that same exercise. go through all the exercises. Rinse and repeat rounds of 15, and 20

  • Merican
  • Squat
  • Dry Dock
  • Squat Jump
  • Burpee

Mosey in two lines to the Chapel for some leg work

  • Parrell Squats: 10 reps on a 4 count
  • Staggered Leg Squat, left leg out – 10 reps on a 4 count
  • Split Leg Squat, left leg out – 10 reps on a 4 count
  • Parrell Squats: 10 reps on a 4 count
  • Staggered Leg Squat, right leg out – 10 reps on a 4 count
  • Split Leg Squat, right leg out – 10 reps on a 4 count

Mosey in two lines to the AO

Crabwalk suicides. Crabwalk from the baseline to the first parking line and back to start. Crabwalk from the baseline to the second parking line and back to start.Crabwalk from the baseline to the thrid parking line and back to start.

MARY:
15 American Hammers on a 4 count

15 flutter Kicks on a 4 count

20 Big Boys on your own
COUNT-OFF & NAME-O-RAMA
34 no FNGs
CIRCLE OF TRUST/BOM:
People are always watching, especially our kinds. Our actions and our reactions speak louder than words. They are watching and listening even when we don’t think they are or we wish they weren’t.

John 13:34-35

Meet Splinter

The Scene: A cool 40 degrees and clear

Warm up:
20 Merkins
20 squats
20 side squats

The Thang:
Off we go with Rucks on brisk walk
Taking along a 6’x 18” waterlogged telephone pole taking turns carrying it with two people (it sucked)

Roughly dropping every 300 yards to do 20 merkins 20 squats and switch carriers. X4

Drop the pole aka “splinter” off on start of second lap. 20 pack presses, 20 upright rows and 20 tricep presses

Mosey, Bernie up the hill, sneaky walk, side sneaky walks. 20 Merkins, 20 squats
Here is where i forgets details but we stayed busy. Stopping every so often we did a few exercises. Including 20 dips, 20 step ups, 20 incline Merkins, 20 Merkins, 20 squats, bear crawls, more sneaky walks
Drop at start. 20 pack presses 20 squats 20 tris.

Mary: 41 flutter kicks, boat canoes and Peter Parkers

COT AND BOM
I get to take my daughter Molly to school every morning. On Thursday mornings, I have an early 8 o’clock meeting. She is usually up and ready to go, but sometimes she forgets to wake up. Yesterday morning was one of those mornings. When I got home from my workout at 6:25 she was just waking up. I asked her if she was getting ready and she started whining saying she woke up late and she can’t get ready in time. “It’s impossible Dad!” I assured her that she could if she hustled and made it a goal to get ready by 6:55 AM. She whined one more time and said OK. At 6:55 she was already dressed, had made herself some breakfast, had her bag packed and was waiting on me. I thought to myself that often times we talk ourselves out of things when we really just need to put our head down, clinch our teeth and push through. I think Molly learned a good lesson this morning as we talked about it on the way to school and so did I.

Extra Weight Keeps You Warm

THE SCENE: Upper 40’s Misting and Wet.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Active Mosey to 1st Location of Beatdown With Warm-Up Movements

  • Skip to SSH (ICx25)
  • Mosey Arm Circles to Imperial Walkers (ICx20)
  • Side Shuffle (Both Sides) to Burpees (OYOx5)
  • Bernie Sanders Up The Hill (x5)
  • Mosey to Walking Lt. Dans (1:4 Squat:Walking Lunges) (Work Up to 5 Squats)
    • Mumble-chatter “Yes, This Is Still Part of The Warm Up.”
  • Absolution – Plank, Groiner, Mahktar N’ Diayes, Chillcut, Plank (8 Countx15)

THA-THANG:
Each PAX Find 2 Equal Sized Rocks.

  • Dodo Bird (x10)
  • Iron Hulks (1:4 Merkins:Push Press) (Work up to 5 Merkins)
  • V-Ups (x10)
  • Overhead Squats (x10)
  • Bear Crawl (Backward Up Hill, Forward Down)

Mosey Back To The Grinder (Stopping For 15 Merkins Rotating at Top With 1 Hand In The Air)

Mumble-chatter “Are We Done Warming-Up Yet?”
“Yes, Now We Mosey To The Beatdown.”

MARY:
Single Leg Step-Ups (x10ea.)
4 Sprints
Bench Pull-Ups (x10)
LBC (x30)

COUNT-OFF & NAME-O-RAMA
12 PAX
CIRCLE OF TRUST/BOM:
Talking Points:
Staying Motivated, Being an Inspiration to Those Around You.
The Feeling of Surrounding Yourself With a Team of HIMs Getting Better Together. Not a competition between each other like we see in everyday life, but more like that competitive athletic team where we hold the person to our right and left to a higher standard. I Get Better Because He Gets Better; Therefore, We All Get Better.
Refereed to “The Beast Inside”…IT STILL LIVES!
MOLESKIN:
The Desire, Strength and Willingness To Overcome and Succeed With This PAX is a True Blessing! I Find Myself Overwhelmed With Excitement Every Tuesday, Thursday, and Saturday. Many of the PAX Are Gaining The Confidence To VQ And I’m Stoked to See it Happen!
ANNOUNCEMENTS:
No Announcements Were Made.

Fluffhead

THE SCENE: Moissssssstt

WARM-O-RAMA:
Side straddle hoppity x 20 cadence

Bit o duck walking

Baby arm circles forward and backwards x 12 cadence

10 merkins

short mosey
THA-THANG:

  • 20 Gob squats with CMU, 20 Burpees, 20 merkins…. Followed by 19 of each etc. Ended after ~10 minutes
  • mosey to the hockey rink
  • Alligator crawl 1/2, bear crawl 1/2
  • At the end we did some fun flutter kicks….. ended up being in cadence
  • 3 Sprints across the rink

Wandered outside to the parking lot

Superman swims followed by a long sprint across the lot

More superman swims

Hello Dolly x 20 Cadence

Sprint back to the beginning

10 merkins

20 Gorilla humpers

Mosey to Tennis Court

Wheelbarrow 1/2, Lunge 1/2  ~2 sets…. It was time to run again

 

Indian Run to the Matterdorn (dom…. dum… korn… thorn…. THOR?) hill

Lunge 1/2 the hill followed by a run to the AO

COUNT-OFF & NAME-O-RAMA
17 PAX
CIRCLE OF TRUST/BOM:
This morning I shared a quote from one Aleksandr Solzhenitsyn’s books, The Gulag Archipelago. The quote was referencing those that were able to survive the brutality of the system, particularly during interrogations after being arrested.

What do you need to make you stronger than the interrogator and the whole trap?

From the moment you go to prison you must put your cozy past firmly behind you. At the very
threshold, you must say to yourself: “My life is over, a little early to be sure, but there’s nothing to be
done about it. I shall never return to freedom. I am condemned to die — ^now or a little later. But later
on, in truth, it will be even harder, and so the sooner the better. I no longer have any property
whatsoever. For me those I love have died, and for them I have died. From today on, my body is
useless and alien to me. Only my spirit and my conscience remain precious and important to me.”

What I gleaned from this is that our spirit and minds are something that we can truly say belong to us. We can allow these things to deteriorate and we will become weak, or we can be strong mentally and stick to our value structures. In multiple points throughout the book, Solzhenitsyn suggests that the ones who survived are the ones who relinquished the suffering and grounded themselves spiritually and mentally. So, be strong. Be disciplined. Live according to your values unerringly.

ANNOUNCEMENTS:
Hike LeConte this weekend led by Abscess and Steam