F3 Knoxville

Tag: Abort

It’s Not About Me or You, It’s About Us

THE SCENE: 20 degrees
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
25ish SSH IC

10 Merkins IC
THA-THANG:

We started our UTK tour with a mosey to the base of Ayres Hall (2 Lines):

  • 15ish Squats IC
  • 20 BBSU OYO
  • 30 Merkins OYO

Insert 1st “Me” story- Fall 1988, smoking cigarettes as you walk to class really wasn’t as cool as I thought but I was 18. I’m wiser now…

Mosey to top of AH (2 Lines):

  • 15ish Squats IC
  • 20 BBSU OYO
  • 30 Merkins OYO

Mosey to the Torch (2 Lines):

  • 15ish Squats IC
  • 20 BBSU OYO
  • 10 Perfect Merkins OYO

2nd “Me” story: Young Detention mis-read the intentions of a pretty blonde-headed co-ed from Memphis. Asked her out in front of the torch, she looked surprised but said yes. One and done on that date. Live and Learn.

Mosey to the Rock (2 Lines):

Team-building activity on giving the Rock an F3 face lift. PT while the PAX painted and then team photo.

3rd “Me” story- told the PAX about kicking some tail in flag FB on the intramural fields near us back in the day. We were in the midst of a strong playoff run when we got busted for not having any players (maybe 1-2) who were actually attending UTK… At the time, I was a proud 25ish alum making college kids look silly in cleats. Glory days die hard. If you don’t believe me, ask Proton or Tank- they played a huge roll in this historic event.

We made one pit-stop on the way back for some PT and then headed home to AO.

MARY:
Insert information about any additional post-THANG work (if applicable).
COUNT-OFF & NAME-O-RAMA
FNG- Rockport

CIRCLE OF TRUST/BOM:
I told “Me” stories as we toured campus. All this to point out that this life is not about me, not about you, it’s about us. We are here to serve and love. The PAX was challenged to live this day for others!

MOLESKIN:
11 brave souls combatted the cold and our pace was brisk from the go. I could tell this crew meant business and wanted to push them hard this frigid winter morning. We covered right at 3 miles. Our FNG came out with a strong shoe game: he was wearing his work/casual date night dress shoes. Impressive stuff and the PAX saw fit to coin him “Rockport”. Not sure the Big Ball was ready for dress shoes. S/O to Pfeiffer and Abort for the pre-workout Ruck with Paulie. Pound for Pound- they are the two baddest mothers in F3 Knoxville. Zygote showed great flexibility moving from leader of the pack to picking up the 6 with ease. It was good prep work for his “Call of Duty” plans for the day. It was a pleasure leading this crew (from the back) this morning!
ANNOUNCEMENTS:
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.

Traditions

THE SCENE: 50 and gloomy
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
35 SSH
THA-THANG:
Loop Course w/ 4 Stations

  • BBSU
  • Merkins
  • Squat Jumps
  • Decline Merkins

10-9-8-7-6-5-4-3-2-1 reps. Loop was approximately .6 mile. Rinse and Repeat in full effect.

MARY:

COUNT-OFF & NAME-O-RAMA
27
CIRCLE OF TRUST/BOM:
Repeat the good things in life. Today’s workout was the exact same format as yesterday’s workout at the Big Ball. Traditions are important this time of year. Keep them. Family and friends are important- Love them.

MOLESKIN: 

The PAX came in strong this morning- ready for the weekend and eagerly awaiting the arrival of Ole Saint Nick. 27 strong pushed their way through the pain. Shoutout to Woodshack for just being Woodshack- settled in with the FNG and brought some BBQ sauce to boot! Shoutout to Zygote. I stole his Q from yesterday- it was a good thing so why not repeat it?

Announcements:

Merry Christmas! For unto us a child was born!

 

Countdown to Christmas

THE SCENE: 43 degrees, foggy, the gloom in perfection
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Cherry pickers x 10

Baby arm circles forward x 12 then backwards x 12

SSH x 25

Tempo merkins x 10

Tempo squats x 10

THA-THANG:

  • Mosey to the big ball.  Big ball pull ups x 10
  • Mosey to the big Christmas tree down town
  • 4 corners escalator:  5 burpees first corner, Crab walk to 2nd corner and 5 burpees then 20 lunges (10 each leg), Bear crawl to 3rd corner then 5 burpees 20 lunges 30 merkins, Crab walk to 4th corner and 5 burpees 20 lunges, 30 merkins and 40 squats, Crawl Bear to start, alternating flutter kicks and hello dollys until six arrive.
  • Countdown to Christmas:  Bear crawl around the big tree then 6 body builders, repeat with 5, 4, 3, 2, and 1.  Hold Al Gore until six arrives
  • Mosey to nearby hill, 5 big boys at bottom and Bernie Sanders to top, Rise and repeat with 10 big boys at bottom.
  • Mosey back to big ball.  Big ball pull ups AMRAP.
  • Mosey back to AO for Mary.

MARY:
Not much time left.  Combo boat canoes/American hammers 10 in 4 count boat, 10 in canoe, 10 back in boat.

COUNT-OFF & NAME-O-RAMA
11 HIMS strong.  1 FNG Uni (Dustin Waterhouse).  G6 and Popeye were also in attendance, but I could not find their tags.

CIRCLE OF TRUST/BOM:
We spend a lot of time around the tree at Christmas buying gifts, decorating, etc.  Let’s make sure we spend some time everyday in the stable where the true gift of Christmas is found.  “Rejoice greatly O daughter of Zion!  Shout aloud O daughter of Jerusalem.  Behold your king is coming to you;  righteous and having salvation is he, humble and mounted on a donkey…”.  Zechariah 9:9

MOLESKIN:
Continue to pray for G6’s friend with the eye problem.  Praise that it has shown some improvement.  Pray for G6’s friends expecting a child and findings of chromosome abnormalities.  Pray for Pfeiffer and his wife for Christmas travel.

The Octagon

THE SCENE: 24* at start, ice beards on the ruckers
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH 25x IC
Angle grinders 10x IC
Tempo squats 12x IC
Baby arm circles forward 11x IC
Baby arm circles backwards 11x IC
THA-THANG:
Mosey across parking lot, headed toward parking lot behind the school.  Stop at halfway point for leg blasters, all exercises done together: 20 squats, 20 lunges (10 each leg), 10 air squats.  Recover and repeat for second round.  Resume mosey to back parking lot for the Octagon of Pain.  Eight cones prepared in an octagon, each with an exercise at the cone.  Exercises as follows:

  • Wide merkins
  • Jump squats
  • Burpees
  • American hammers on 4 count
  • Flutter kicks on 4 count
  • Lunges (number of reps for each set done on each leg)
  • Dying cockroaches on 4 count
  • Lion kings (with CMUs)

Pax partner up and pick a cone to start at.  Perform 8 reps of exercise, bear crawl to next cone.  Make your way around the Octagon and back to the cone you started at.  Meet in the middle of the Octagon (Pax finished about the same time).  Once in the middle, Q leads 10 wide merkins, immediately followed by 10 regular merkins, immediately followed by 10 diamond merkins.  Recover.

Pax go back to their original starting cone, repeating the routine this time performing 16 of each exercise.  No bear crawls, once exercise is completed, Pax run on the outside of the Octagon making a loop and going to the next cone.  Continue again until original cone is reached.  Pax lead Mary in the middle of the Octagon.

  • Flutter kicks 10x IC – led by Natty
  • Big boy sit ups 10x IC – led by Shrinkage
  • Flutter kicks 10x IC – led by Fast N Easy
  • Big boy sit ups 10x IC – led by Switchgrass

Recover to original cones.  Back to performing 8 reps of each exercise, simply running to next cone (no loop around, just move to next cone).  Pax plank in the middle until everyone is finished.  Recover.

Mosey back to start point, and continue mosey over to splash pad.  Pax assemble along fence for pistol squats, 10x then switch legs and repeat.  Pax then mosey down small hill to parking lot and perform staggered hand merkins (one hand on the curb, one hand on the big ball).  Perform 10 merkins left hand low right high, then switch hands and repeat 10 merkins.  Three total rounds of pistol squats and staggered hand merkins, then recover and mosey back to start point.  (A Rod and Natty have impromptu jail break back to SP).

MARY:
Super duper coolers 10x IC on left side
Super duper coolers 10x IC on right side
Boat/canoe ring of fire.  Pax begin in boat position and move around circle allowing each member to canoe or canoe variation as long as they want before going back to boat position.  Variations include flutter kicks in canoe, American hammers in canoe position, overhead claps in canoe position, and dolly in canoe position.
Strict sit ups (hands behind head, shoulders hit ground and elbows hit knees) 10x IC
COUNT-OFF & NAME-O-RAMA
9 pax strong: Natty, Fast N Easy, Shrinkage, Belding, Switchgrass, Whammy, Crossroads, A Rod, Abort
CIRCLE OF TRUST/BOM:
Talked about the difference of happiness and joy (Ratchet spoke on this at the truck stop earlier this year) and how it applies to Christmas and this time of year.

Boxes of merkins

THE SCENE: Warmer than expected, 44* and perfect
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Windmills x10 IC
SSH x15 IC
Steve Earls x10 IC
Tempo merkins x10 IC
THA-THANG:
Form 2 lines and mosey over to bottom of amphitheater.  Once there, line up at base of stage.  OYO, Pax perform 10 box jumps, followed by 10 decline merkins, then short recovery.  Repeat box jumps and decline merkins for 3 sets.

Pax then bunnyhop up the steps of the amphitheater, touching every step.  Once to the top, perform 5 burpees and 10 rail rows.  Return to the bottom of the steps and perform flutter kicks waiting on the six.  Recover.  Pax then lunge up the stairs to the top, again touching each step either with foot or knee.  Again perform 5 burpees and 10 rail rows and return to the bottom of the steps.  Flutter kick waiting on the 6, once all in QIC counts off 10 four count flutter kicks.  Recover.

Lather, rinse repeat.  Pax line up at the base of the stage for 10 box jumps and 10 decline merkins.  Short recovery.  Second set is 10 box jumps, 10 decline merkins, 10 regular merkins.  Short recovery.  Third set is 10 box jumps, 10 decline merkins, 10 regular merkins, 10 incline merkins.  Recover.  Then repeat bunnyhop up steps, 5 burpees and 10 rail rows.  Return to bottom of steps and flutter kick waiting on 6.  Recover and repeat lunges up the stairs, 5 burpees and 10 rail rows.  Return to the bottom for flutter kicks, once all in QIC begins count of 10 four count flutter kicks.  Recover and 10 count.

Mosey out and around the pond on our way over to the big ball.  F3 cannot just run across any bridge, so we lunge across bridge.  Al Gore waiting on the 6, then continue to the base of the big ball.  Pax perform 7’s, Iron Mikes at the bottom and Big Boys at the top.  Jackrabbits plank up and wait on 6 to finish, where we do various plank holds (up top, half way, 6 inches off, left/right arm/leg up).  Recover and mosey back towards SP.

Stop on the side of the lawn in front of the fountains.  Pax do a 60% run across the grass, followed by Devin Hester back across.  Pax perform wide grip merkins, 10 on four count IC.  Recover.  Lather rinse repeat.  85% run across the grass, followed by Devin Hester back across.  Pax perform regular merkins, 10 on four IC.  Everyone knows what is coming.  Short recovery then AYG sprint across the grass, Devin Hester to get back across.  Pax perform 10 diamond merkins on four count IC.  Then recover.

No time leftover for Mary, mosey back to the SP and arrive at exactly 6:15.

COUNT-OFF & NAME-O-RAMA
12 Pax strong, no FNGs: Swanson, Frank, Singlet, Anchorman, G6, Savannah, Manwich, Passport, Uncle Rico, Quarantine, Popeye, Abort
CIRCLE OF TRUST/BOM:
Echoing the word of the Third F event on Saturday, seek out the isolated people in your life.  Ask questions, get to know them better, and use that to allow them to speak to you if needed.