F3 Knoxville

Tag: A-Rod

There and Back Again

The Scene
35 and windy

 

The Thang
Buy In:

  • 50 Mountain Climbers
  • 40 crunches
  • 30 ruck presses
  • 20 ruck curls
  • 10 ruck burpees (ruck off)

Ruck to movie theater (2.6 miles) along the Greenway.

At the theater, perform 21-15-9 (3 rounds of each exercises: 21 reps, 15 reps, 9 reps)

  • Zerker Squats (ruck in front)
  • Overhead Press
  • Ankles-to-Knees
  • Ruck Curls
  • Burpees (ruck off)

Ruck back to SP (2.6 miles).  Along the way stop twice for 20 Merkins & 20 Squats.

 

At the SP, Buy Out:

  • 50 Mountain Climbers
  • 40 crunches
  • 30 ruck presses
  • 20 ruck curls
  • 10 ruck burpees (ruck off)

 

Go home and enjoy a warm cup of coffee!

Aiken Blackjack

THE SCENE: Clear 55 Degrees
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

  • Baby arm circles x 10 each direction IC
  • Tempo Squat x 10 IC
  • Cherry Pickers (Cadre Style) x 20 IC
  • SSH x 25 IC
    THA-THANG:
    Aiken Legs-3 Rounds
  • 20 squat, 20 box jump/step ups, 20 lunges (10 each leg), 20 split jacks
  • Black Jack – 1 BBS:20 Merkin (increase BBS and decrease merkin across parking lot)

MARY:
Flutter Kicks until time was up (about 1:30)
COUNT-OFF & NAME-O-RAMA
FNGs: Brent Ball (Whammy), Stacie Clark (Switchgrass), Miles Mahite (Pioneer)
CIRCLE OF TRUST/BOM:
We have seen many prominent television and movie figures recently accused, and some rightfully so, of sexual misconduct within their work place. As men we must guard our wives and loved ones. Never put yourself in a situation where you can be accused or gossiped about because you were seen with another woman. Go with a group, never meet alone, keep situational awareness at all times. Do not laugh at those whose sin is in the national spot light.

Kill the Turkey

THE SCENE: Gorgeous sunrise. At one point, we were just going to climb 1/2 of Everest, but with no view of the rising sun, Proton proclaimed, “Let’s just run to the top of Everest so we can see the sun rise.” A great idea. I almost puked.

F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

-Mosey around parking lot x1

-Continue moseying around parking lot and periodically doing the following: Lunge / Reverse Lunge / Side shuffle / BBS / Bear Crawls / Merkins / Carolina Dry Dock (no more than 10 reps of each…just gettin’ the blood flowin’)

THA-THANG:

Mosey to Everest. Along the way at various locations in order to keep the PAX together—American Hammer, Derkins, LBCs, Merkins.

At the base of Everest.

  • SSH x30 seconds. Rest 30 seconds.
  • Squats x30 seconds. Rest 30 seconds.
  • Burpee x30 seconds. Rest 30 seconds.
  • Merkin x30 seconds. Rest 30 seconds.
  • BBS x30 seconds. Rest 30 seconds.
  • Sprint Everest…all the way up.
  • Plank at the top. Mosey back to base of Everest.
  • Rinse and repeat.

Mosey back to AO

Circuit. Groups of 3. 1st Pax on one line doing 1st exercise. 2nd Pax on line 20 yards away doing second exercise. 3rd Pax runs from 1st to 2nd and switches with 2nd Pax who then runs. AMRAP 3 Minutes per round.

  1. SSH + Squats
  2. Calf Raises + Lunges
  3. Peter Parker + Sundials
  4. Mountain Climbers (or Merkins) + Hello Dolly

MARY:
5 minutes of Dealers Choice.

COUNT-OFF & NAME-O-RAMA
28. High Heels, Pluto, Abacus, Proton, Pheiffer, Hawk, Abcess, Sleepwalker, LillyDipper, Saul, CheatSheet, Scooter, Hooker, Cap’N Crunch, Umbro, QVC, LifeChamp, Rainbow, Pablo, Pinto, Gus, Anklet, Archie, Abort, A-Rod, Mr. Jinxy

FNG: Probe

CIRCLE OF TRUST/BOM:
I spent several hours on Thursday looking through pictures and videos from the past 5-10 years.

  • Epiphany #1: There were always more people surrounding me in community than I realized during that period of life.
  • Epiphany #2: There was always more joy than I realized during that period of life.

New personal goal: Shorten the time gap between the Present Moment and the Moment of Realization.

Bearway to turkey day

THE SCENE: 31* and clear, ready to pre-heat the oven
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Side straddle hops x26 IC
Windmills x10 IC
Merkins x20 OYO
Tempo squats x10 IC
THA-THANG:
Mosey to the base of the big ball, two rounds of Cindy:

  • Pull ups x10
  • Merkins x20
  • Squats x30

PAX performs flutter kicks waiting on the 6.  Recover.  Mosey up steps and across bouncy bridge to parking lot across from Knoxville MEPS building.

There are 5 evenly spaced cones across the parking lot.  PAX perform bearway to heaven:
Bear crawl to first cone – 10 burpees – bear crawl back to start point
Bear crawl to second cone – 8 burpees – bear crawl back to start point
Bear crawl to third cone – 6 burpees – bear crawl back to start point
Bear crawl to fourth cone – 4 burpees – mosey back to start point
Bear crawl to fifth cone – 2 burpees – mosey back to start point
PAX perform flutter kicks, American hammers, and hello Dolly’s waiting on the 6. Recover and 10 count.

Short mosey to steps in front of Knoxville MEPS building. Two more rounds of modified Cindy (no pull ups)

  • Dips x10
  • Merkins x20
  • Squats x30

Mosey to hill at Walnut Street, PAX assemble at the bottom of the hill.  PAX perform 7’s on Walnut Street hill.  Starting with 6 jump squats, Bernie up the hill to cone, 1 derkin.  Lather rinse repeat.  PAX perform reverse crunches on hill waiting on 6.  Recover.

PAX mosey back towards SP, stopping about halfway back for Pfeiffer to take us on some black Friday shopping (multiple levels of plank holds).  Continue Mosey back to SP.

MARY:
No time for Mary upon returning to SP
COUNT-OFF & NAME-O-RAMA
11 Turkeys strong, including 1 FNG.  Pfeiffer, A-Rod, Cheatsheet, Heisenburg, Scooter (FNG), G6, Swanson, Anchorman, Butterfly, Woodshack, Abort
CIRCLE OF TRUST/BOM:
Thankful for the opportunity to lead.  My task is to become a better leader, because I am present for the PAX as the PAX are present for me.

Gotta get up to get down

THE SCENE: 62* and rainy, great day for a garage sale (Moved warm up to under bridge because of occasional lightning)
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Side straddle hops x 20 IC
Imperial squat walkers x10 IC
Tempo merkins x10 IC
THA-THANG:

Run to parking garage on the hop for shelter from lightning.  Partner up, run DORA on the bottom level of garage.  One partner runs to other end of the garage and back while partner two performs exercises.  Between each set of partners, 100 merkins, 200 squats, 200 LBCs.  Recover and 10 count.

On your own, run up parking garage doing exercises listed at each floor.  Upper body going up, lower body coming down.  Exercises as follows:

  • Hand release burpees x10 (AKA HURPEEEEEEEESSS)
  • Carolina dry docks x20
  • Ranger merkins x20
  • Staggered hand merkins x20 (merkin with one hand on curb, one hand on ground, alternating high and low hands)
  • Wall worms across short wall section (walk across wall with hands on ground and feet up on wall)

Start back down the garage, doing lower body exercises on the way down.

  • Burps x20 (burpee with no merkin and no jump, basically hip thrusters)
  • Squat jumps x20
  • Plank jacks x20
  • Pistol squats x20 (using hand on wall for balance)
  • Burpees x10

Plank and wait for 6 to finish.  Pfeiffer takes us shopping for some clearance Halloween candy and the usual geriatric lingerie.  Recover and 10 count.

Circle up on garage deck for boat/canoe ring of fire.  Each PAX on 6 and in boat position.  Going around the circle, each PAX calls canoe (with any variation they want) and back to boat.  Goes all the way around the circle.  Variations on canoe include iron cross flutter kicks, arms up and down canoes, Koombayah canoes, and dolly canoes.  No recover, roll over to plank position and perform 20 four count mountain climbers.  Back to 6, perform 15 box cutters.  Back to plank, 20 merkins.  Back to 6, 20 four count flutter kicks.

Recover and 10 count.  Mosey back to start point for count and name-o-rama

COUNT-OFF & NAME-O-RAMA
11 PAX – Quarantine, Uncle Rico, Swanson, A Rod, Goat Tongue, Guppy, Iceman, G6, Frank, Pfeiffer, Abort
CIRCLE OF TRUST/BOM:
Quick word and prayer, didn’t push our luck out in the open.