F3 Knoxville

Category: Big Ball

always have choices

THE SCENE: 31* and clear, definitely welcome when the forecast was mid-20s
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Sumo Squat x10 IC
SSH x10 IC
Wide merkins x10 IC
SSH x10 IC
Shoulder taps x10 IC
THA-THANG:
Mosey out of start point to base of the big ball.  Lots of chalk on the ground, two rounds of exercises each with a separate cash in.  Perform cash in exercise before each listed exercise, perform listed exercise, then have the choice to run the big ball stairs up and down twice, or run to the amphitheater stage and back one.  One option is shorter but stairs, the other option is longer distance but flat.  Repeat cash in and move to next exercise in the list and take your choice again. Round One cash in exercise is 10 merkins, exercises as follows:

  • 25 Iron Mikes (left/right 1)
  • 25 Big boy sit ups
  • 25 Overhead claps on 4-ct
  • 25 Calf raises on stairs on 4-ct
  • 10 Eight count body builders

Ab exercises until everyone finishes Round 1. Round 2 is very similar, except the finishing exercise you can run the stairs twice, run to the stage, or you can do 10 pull ups on the Big Ball.  Same format, cash in, perform exercise from the list, run or pull ups.  Cash in exercise is 10 big boy sit ups, exercises as follows:

  • 15 Jump squats
  • 15 Shoulder taps in plank on 4-ct
  • 20 Carolina dry docks
  • 10 Burpees
  • 10 Sit up ups

Mosey back to start point.

MARY:
No time for Mary, fortunately got some core work during workout.
COUNT-OFF & NAME-O-RAMA
Lucky 7 at the BB: G6, Cowbell, Rousey, Passport, Midas, Swanson, Abort
CIRCLE OF TRUST/BOM:
Today’s Q was all about choices.  You always have a choice, you may not think you do or you may not like the choices, but you always have them.  Sometimes people want to remove choices so they can blame circumstances, but that isn’t always the case.  Two quotes about choices:

“If you choose not to decide, still a choice has been made” – Rush
“Attitude is a choice.  Happiness is a choice.  Giving is a choice.  Respect is a choice.  Whatever choice you make, makes you.  Choose wisely.”

Go forth through the day and try to realize you have more control over more things than you want to believe.  Use that to better yourself and those around you by choosing to live with love and patience, kindness and virtue.
MOLESKIN:
Continue prayers for Passport and his back injury, hoping he can avoid surgery; prayers for the Fugate family who lost their son in an auto accident; prayers for our ROTC folks who shared the field with us this morning; prayers for our man SOOT as he prepares to deploy to Kuwait

Read me like a book

THE SCENE: 35* and NO RAIN
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

  • Imperial walker x10
  • Bat wing
    • BAC forward x20
    • BAC reverse x20
    • OH Claps x20
  • Tempo squat x10
  • 4 count merkin x10
  • SSH

THA THANG:

Ascending curb crawl 1-13. Bear crawl from one curb to the other, do 1 merkin. Bear crawl back to the original side, 2 merkins. Continue up to 13 merkins.
Decision time: 5 exercises at 5 different places, PAX choose rep count of 10, 20, 30, 40, 50. PAX choose the reps before knowing the exercise, and once they’ve used a number they can’t use it again.
  • Star jumps @ Big Ball (50)
  • Sit ups @ stage (40)
  • Burpees @ fountain (10)
  • Curls with rocks @ L&N (30)
  • SSH @ South end of park (20)

PAX read me like a book, burpees only 10 reps. G6 called it before we ever got there too.

20 sprints. Do 20 of exercise, sprint to the other end of the road and continue reps of said exercise until everyone has made it. Call a new exercise and repeat.
  • Diamond merkins
  • Squats
  • Sit ups
  • Wide merkins
  • Plank jacks
  • Burpees (10)

MARY:
Flutter kicks x20
Sit ups x20
Box cutters 10
COUNT-OFF & NAME-O-RAMA
10 Strong (get to keep my beard): G6, Reverb, The Voice, Amazon, Rousey, Passport, Cowbell, Duggar, Swanson, Abort
CIRCLE OF TRUST/BOM:
The Einstellung Effect: the negative aspect of having experience.  We all usually think having experience and even success somewhere is a good thing, and it is.  However, this effect describes the type of confirmation bias that arises from having success at something: you might not consider other options which might be even better or more beneficial.  Challenge to myself and other PAX to not only try to get better at things which they struggle with, but also occasionally take a look at things you do well, and consider that you might have another option.  My personal challenge is to try to find a way to love my family and friends in a better way. AYE!!
MOLESKIN:
Continue to pray for Passport and that hopefully he can avoid another back surgery, for G6’s son Rick who still has a fever following his operation, and for Swanson and his wife and family.

Stay Off My Lawn – Big Ball

THE SCENE: Clear and a cool 43 degrees…90% humid
F3 WELCOME & DISCLAIMER
WARM-UP

  • 45 SSHs
  • shoulders shoulders shoulders- baby arm circles, overhead clamps, seal claps, cherry pickers, morracan night clubs

THA-THANG:

  • Mosey to the Amphitheater
  • 11’s up the stairs with inclined merkins and rows
  • Mosey to Hot Tub Time Machine where we found match game from our childhood
  • Burpees
  • iron mikes
  • hand release merkins
  • squats
  • mtn climbers
  • LBCs

When made a match, we took a lap around the LAWN….during which G6 ran into the LAWN CLOSED sign. Thus, stay off my lawn

Out of time when we got back to AO

MARY:
Insert information about any additional post-THANG work (if applicable).
COUNT-OFF & NAME-O-RAMA
Use the TAGS on right-side to record PAX (BE SURE TO INCLUDE YOURSELF) in attendance. Be sure to select the AO in CATEGORY above TAGS and then delete these notes!
CIRCLE OF TRUST/BOM:
OLD TESTAMENT- punishment, killing, vengeance

NEW TESTAMENT- love and forgiveness
MOLESKIN:
Insert any personal comments, notes, devotion content, etc.
ANNOUNCEMENTS:
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.

Circle Drill at Big Ball

THE SCENE: Low 30s, calm.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH – x25 IC 4CT

Imperial Walkers – x10 IC 4CT

Annie’s – x10 forward arms, x5 backward arms. IC

Cherry Pickers – x10 IC

THA-THANG:
Mosey to the Big Ball stairs

  • 25 BBS OYO at the bottom level
  • 30 Merkins OYO at middle level
  • 35 LBCs OYO at the top level

Mosey to Circle by Convention Center entrance

  • Do 1 lap after every set. Go down the list and then work your way back up the list. Flutters or BBS when done.
  • 35x Cobra Merkins
  • 35x LBCs
  • 35x Plank Jacks 1CT
  • 20x Man Maker Burpees
  • 35x American Hammers
  • 35x Squats

Mosey to top of Big Ball stairs.

  • 35 LBCs OYO at the top level
  • 30 Merkins OYO at the middle level
  • 25 BBS OYO at the bottom level
  • Plank when done for some plank exercises and 1 tempo merkin.

Mosey back toward AO –

  • Mosey backwards for half the long stretch of road by the park
  • Sprint second half

MARY:
Choose your own adventure – 20 reps of an exercise from each of the PAX. I was so tired I’ve already forgotten them all… Burpee drill until time at the end.
COUNT-OFF & NAME-O-RAMA
The Voice, G-6, Abort, Ivy, Reverb, Filter
CIRCLE OF TRUST/BOM:
Pat Summitt’s Definite Dozen – Be accountable! To one another, to yourself, admit your mistakes.
MOLESKIN:
G-6’s son, Filter’s MIL, Aunt-in-law, and mom, Swanson and fam,
ANNOUNCEMENTS:
The Quacken launch on Friday, March 1 at 5:30am.

surf and turf ruck

THE SCENE: 52* and rainy, great day to build some character
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Gear inspection and move out, no warm up here.  Gear included: all ruckers with rucks at challenge weight + water, one 60 pound sandbag (Irene), one 80 pound sandbag (Black Betty).  Ruck up and move to Emerald Youth soccer fields.

Quick warm up there:
Tempo squats
BAC forward
Chinooks (or Sudokus)
THA-THANG:

Workout began with pushup and situp test from APFT/Heavy PT test.  Partner up and hold each other’s feet, then fist on the ground for pushups while partner performs 2 minutes max pushups and 2 minutes max situps.  PAX to try to remember and see how they improve after 2 month winter challenge from Charity Challenges.

Next was to dine on some surf and turf, stolen from Brickyard workout A-Rod posted last week.

  • 100 yard bear crawl
  • Take a break with 5 rounds of Amazon complex with 60 pound sandbag
  • 100 yard crab walk (this was funnnn)
  • Another break with 5 more rounds of Amazon complex (burpee over bag, strict curl, clean, squat, press toss to next man)

Ruck up and move back towards start point.

Once back at start point for false finish, take sandbags off shoulders and hold them in front for some extra distance carries.  Basically walking and kicking the sandbag while smoking already toasty shoulders.  Trade out sandbags at even intervals.

No time for Mary, which was nice since it was soaking wet (though we already were too).

COUNT-OFF & NAME-O-RAMA
4 weirdos: Swanson, Pfeiffer, Amazon, Abort