F3 Knoxville

Category: Big Ball

Big 🏀 Biscuit

THE SCENE: 66 degrees, overcast.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Baby arm circles x 12 forward/back (4 ct)

Cherry Pickers x 10

A little this/that

Michael Phelps

SSH x 20 (4 ct)

THA-THANG

  • Big 🏀 Biscuit:  10 burpees, 20 merkins, 30 squats then 1 lap around field; 10 burpees, 20 merkins, 30 squats then 2 laps around field; 10 burpees, 20 merkins, 30 squats then 3 laps around field; 10 burpees, 20 merkins, 30 squats then 4 laps around field; 10 burpees, 20 merkins, 30 squats then 3 laps around field; 10 burpees, 20 merkins, 30 squats then 2 laps around field; 10 burpees, 20 merkins, 30 squats then 1 lap around field.
  • Jack Rabbits circle around benches with dips, decline merkins, lunges while others finish

MARY:

Flutter kicks x 20 (4 ct)

American Hammers x 15 (4 ct)

LBCs x20

Boat Canoes

Hello Dolly’s x 20 (4 ct)

COUNT-OFF & NAME-O-RAMA

10 strong.  No FNGs

CIRCLE OF TRUST/BOM:
We make a living by what we get, but we make a life by what we give.

Century Hill

THE SCENE: 69 degrees.  Humid
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Baby arm circles forward/back x12 (4 Ct)

Windmill x 12 (4 ct)

SSH x 20 (4 ct)

Tempo Merkin x10

5 Burpees on your own

THA-THANG:

  • Aiken Legs:  20 squats, 20 box jumps, 20lunges (10 each leg), 20 plank jacks.  Rinse and repeat.
  • Mosey to Candy factory for Century Hill.  Run from Candy factory to top of hill.  10 of each exercise at top of hill, each lamp post and bottom of hill.  Should total 100 reps.  Run back to top and start round 2, etc.  Round 1: Merkins.  2.: WWII sit ups.  3: CDD,  4.   Flutter kicks.
  • Mosey back to AO for Mary

MARY

Captain Thors with 1:4,2:8,3:12,4:16,5:20 ratios

COUNT-OFF & NAME-O-RAMA
16 strong.  2 FNGs.  Welcome The Voice (Jordan Wright) and Patty Melt (Parker Greene)
CIRCLE OF TRUST/BOM:
“No person has the power to have everything they want, but it is in their power not to want what they don’t have, and to cheerfully put to good use what they do have.”
MOLESKIN:
Prayer requests:  Sam in Arizona battling cancer.  Greg in Knoxville who recently passed from cancer as well as for his family.  Marriages.
ANNOUNCEMENTS:
Hardship Hill this weekend.

Boulder Shoulders

THE SCENE: Beautiful sunny morning. No humidity. Perfect.

F3 WELCOME & DISCLAIMER

WARM-O-RAMA:

  • BAC 10x ea way IC
  • Little bit of this & that
  • Hillbilly 10x IC
  • Tempo Squat 10x IC
  • Tempo Merkin 10x IC

THA-THANG:
Mosey out of AO around the infield loop then to coupon pile below STEM academy. Each PAX grab a large rock, or two small ones and mosey back to the AO start. PAX held rock(s) full extension overhead and walked as a team around the infield. Stopped at 1st corner and performed 10 mt climbers (4 ct) IC. Continued walk with rock held overhead. Stopped at next corner and performed 10 Peter Parkers IC. Continued walk. Stopped at end of infield and performed 6 mt climbers IC and 6 Peter Parkers IC. Mosey back and returned rocks to coupon pile.

PAX mosey to Big Ball stairs. Identify battle buddy.

  • Partner A: Sprint stairs to first flat and perform 2 burpees. Sprint to very top and do 4 burpees. Back to flat 2 burpees. Then back to bottom & tag partner.
  • Partner B: Various ab work: Flutter kicks, LBC’s, American Hammers, Bicycles
  • Rinse & Repeat 4 rounds each person

PAX mosey to Hill/Ayers Hall via pedestrian bridge. Stopped on pedestrian bridge for 10 tempo merkins IC. Continued to Ayers Hall

PAX circle up:

  • 20 flutter kicks IC
  • 10 merks OYO
  • 20 hello dolly IC
  • 10 merks OYO
  • 20 box cutters IC
  • 10 merks OYO
  • 20 LBC’s IC
  • 10 merks OYO
  • 20 American hammers
  • 10 tempo merks IC

Mosey back to AO

MARY:
Cashed out with ATM’s

COUNT-OFF & NAME-O-RAMA
15 deep. 4 FNGs. Had Soot’s father, uncle and cousin join us as well as Steam’s father.

CIRCLE OF TRUST/BOM:
I recently read Bryan Cranston’s memoir and he talked about an experience he had at the NYC marathon. He was leaning against a tree taking pictures of runners crossing the finish line and he thought to himself “There’s no way that I could do that.” Moments later, an elderly woman, likely in her 80s, crossed the finish line. Then a younger man with one leg. He thought that if they could do it he could too. So he took a leap and just decided to sign up for the following year. He trained for a year and finally entered the race. He breezed through the first 20-22 miles then hit a wall and his body started shutting down. He kept pushing through and just when he thought he was going to collapse, he saw the finish line. He said he never experienced such elation than he did in that moment. After he finished the race he vowed that he would never say the words “I can’t do that.”

This really resonated with me bc of two occasions:

  1. I was at a Friendsgiving dinner back in November and they were talking about running in the Knoxville marathon as a 4-man team. They needed a 4th so I just decided to sign up. I have never even ran in a 5k or 10k, but I took on the longest leg of almost 8 miles. I’ve always told myself (and others) “I can’t do that” when running for distance. However, I signed up and ran in the race and it was very fulfilling.
  2. Pfeiffer has been trying to get me to join F3 for about 1.5 years. By the way he talked about it, I always thought that it was 100% ruck workouts and I repeatedly told him “I can’t do that”. “There’s no way I can do that stuff.” Now we’re both signed up for the Star Course next week, and two tough events this summer. I’ll be forever grateful for Pfeiffer continuing to push me and introducing me to the fine folks of F3.

Don’t be your own roadblock. Don’t tell yourself that you can’t do something. Don’t listen to other naysayers around you. 

Quote from Benjamin Franklin: “I have met the enemy, and it is the eyes of other people.”

ANNOUNCEMENTS:
Printshop Beer coming soon!

Ups and downs

THE SCENE: 62* and clear, perfect for a beatdown or some more SWAT training
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH 20x IC
Temp squats 10x IC
Peter Parker merkins 10x IC
Imperial walkers 10x IC
Large group and plenty of mosey in store, had PAX number off prior to leaving AO to ensure we leave no one behind.

THA-THANG:
Mosey out of the SP towards amphitheater, making right turn up the hill.  Stop and Al Gore at red light at 17th street while waiting for the 6 to catch up.  Cross 17th and mosey around parking garage to the pedestrian bridge at the bottom of The Hill.
PAX lunge across bridge
First person across (Petey) clears the ramp and begins merkins, PAX join in as they clear the bridge.

Continue mosey to the west side of Ayres Hall on The Hill.  Routine is Sevens.

  • Start with 6 burpees at the bottom, run to the top of the hill, 1 jump squat.  Return to the bottom for 5 burpees etc. working through the Sevens routine.
  • Jackrabbits instructed to alternate between 15 merkins and 15 BBS at the top once completed.

Recover and 10 count.  PAX take a slow mosey down the stairs on the west side of the hill toward the University Center.  PAX instructed to find a battle buddy who they have never paired with before.  Partner A will start at the bottom of the stairs and sprint the stairs to the top, turn around and return.  Partner B does as many reps as possible of exercise one until Parter A returns.  Flapjack, Partner A does exercise one as many reps while Parter B runs.  Then move onto exercise two and continue through.  Exercises

  • Plank jacks
  • Superman swims
  • Table rows
  • Hand release merkins
  • Thrusters

Recover and 10 count.  Begin mosey back to AO

MARY:
Floor wipers 6x IC

New exercise, Q tried to move too quickly.  We’ll get there haha
COUNT-OFF & NAME-O-RAMA
22 Strong: Preacher, Half Caff, Soot, Petey, Stagehand, Singlet, Pretzel, Bareback, Lactate, Swanson, Filter, G6, Waffle House, Careless, Quarantine, Cougar, Cowbell, Downhill, Threadcount, Bitcoin, Rousey, Abort
CIRCLE OF TRUST/BOM:
Don’t have a scarcity mentality, where you believe to get more you must take from others.  Have an abundance mentality: When people are genuinely happy at the successes of others, the pie gets bigger.

ANNOUNCEMENTS:
Hardship Hill OCR in two Saturdays.  A few spots still open, and if anyone would like to volunteer or knows anyone that might to get in touch with Tank or with me and I’ll get them to Tank.

Finish Strong and Keep it Moving

THE SCENE: Clear and Perfect for a beatdown
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Baby Arm Cicles Forward x10 IC, Side Straddle Hops x15 IC, Baby Arm Circles Backward x10 IC, Hillbillies x10 IC
THA-THANG:
2-line mosey at first section of Big Ball steps

  • 7’s (Merkins/American Hammer’s x4 count)

2-line mosey to TN Ampitheatre

  • 7’s Prison Box Jumps (hands interlocked behind head) and Rows

Partner up and form 2 line mosey beside your partner to road that runs between AO and The Tennesseean Hotel for DORAS.

  • DORAS (200 merkins/150 squats/ 100 Carolina dry docks/ 50 4 ct. flutter kicks)

Mosey to the benches at AO for 2 rounds of:

  • 25 dips OYO/10 box jumps OYO

MARY:
10 set (Ab exercise introduced by Plunger to the PAX)

Pickle Pounders x12 IC on 4 ct.
COUNT-OFF & NAME-O-RAMA
22 PAX (0 FNG’s)
CIRCLE OF TRUST/BOM:
Romans 12:11. Keep present in the day and finish the week with PASSION! We are the energizer for other’s batteries. Be the MAN! OWN IT!
MOLESKIN:

ANNOUNCEMENTS:
G-6 made PAX aware that Cheatsheet was speaking at Bible Club at West High this am and wanted us to keep that in mind.