F3 Knoxville

Tag: Abort

The Story of TTTP!

One comment

Truckin to the Pound (TTTP) F3 Knoxville’s first CSAUP event organized by the PAX is in the books!

The idea was hatched months ago around a campfire at Junk’s place. You know the kind of campfire, somebody makes a joke about running from one AO to the next, one guy thinks it’s a great idea, two guys think he’s crazy, the rest of the PAX in attendance join in and the pack mentally revealed a CSAUP event…  Of course it had to have a name, plus Swirlie said he’d only do it if he got a shirt, and TTTP was born.

Lots of planning, emails, text  and GroupMe messages, and laughter later resulted in a route being created. Q’s volunteered and were assigned their AO, date was picked, swim was added then just as quickly discarded. You see the event was planned for all the guys who want to go do an OCR or Ragnar relay or some other crazy event but due to time, expenses, responsibilities, or adulting can’t always make that happen.

The morning of the event was here and we were greeted by a cold, windy, and rainy morning. Perfect weather for a CSAUP event.  A little before the scheduled 0600 departure time, 28 PAX descended on the Truck Stop AO.  Pulling into the Truck Stop it looked someone bought all the reflective tape in Knoxville and was working to create their own runway.  There were guys in shorts and short sleeves, pants and sweatshirts, rain jackets, headlamps, hats, gloves, rucksacks, La-z-boy was sporting a poncho, and Ratchet had on a bra.  But if nothing else we were ready.

THE THANG: Mosey from Truck Stop AO to Dog Pound AO about 8ish miles with 4 mini Qs along the way.

Kicking us off at the Truck Stop was Frosty:
F3 WELCOME & DISCLAIMER
Ssh x 20
Rockets
Windmills
Domo squats

10 squats, run to middle light
3 burpees, run to next light
5 thruster Perkins, Sprint back
3x

Mosey to Anchor Park where Swirlie steps up to Q
40 drydocs
Lunge parking lot
Bear crawl parking lot
Wheelbarrow parking lot

Mosey to the memorials on Evans Road

100 Merkins in honor of those who have sacrificed their lives for others.

Mosey to Anchor Park where La-z-boy lays the beatdown

Partner Workout
Partner A Lizard Merkins
Partner B Bear Crawls Reverse and Fwd
Imperial Walkers x 15 IC
PA – Flamingos
PB – Crab walks reverse and fwd
Merkins IC x 15
PA Mtn Climber
PB Gorilla Shuffle
Butt kickers for the win

Final mosey to the Dog Pound for Mayberry (who knew Concord Road had that big of a hill?)

Sandbag work, Pull-ups, Burpees, and squats

And it goes without saying that I think every member of the PAX was thankful we not only had vehicle support for waters, gear, and keys, but Junk patrolled the PAX shouting encouragement and blasting hair band music to keep us going.

COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
What stared as a crazy idea never would have happened without the help of my friends. God puts us where He wants us, and uses us as He needs us. What I also found out is how awesome the men who planned this are. Swirlie, Frosty, La-z-boy, and Toto all were instrumental in getting this thing going.  This event taught me to count on your friends, He puts us where He wants us, but He also puts them into our lives too.  Even with Frosty overly worrying about the details, none of this event would have been possible without good friends. I encourage each of you to go out and be the example of Jesus that He wants you to be, and allow Him to use you as He wants to use you.

We celebrated Swirlie leaving early to bring his baby girl home from the hospital after over a month in the NICU!  Our God is good.

Big Ball rock stars

THE SCENE: 48* and clear, perfect weather
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

  • Side straddle hops x20 IC
  • Tempo squats x10 IC
  • Merkins on 4 count, x20 IC
  • Imperial squat walkers, x10 IC

THA-THANG:
Begin mosey away from AO, pass bottom of Big Ball and pause just before Cumberland Avenue to wait on 6.  PAX perform 20 merkins and 20 squats OYO. Continue Mosey to Church Street parking lot right next to Henley Street Bridge.  PAX pick up pet rocks for rock circuit.  PAX who start with Colt 45s bump the group ahead of them to next exercise, 4 corners of lot with exercises:

  • Colt 45s – 15 rock curls from bottom to halfway point of ROM, 15 rock curls from halfway point to top of ROM, 15 rock curls full bottom to top
  • Big boy sit ups with rock pressed in the air.  Exercise until bumped by group behind
  • Squats with rock pressed above head.  Exercise until bumped by group behind
  • ABCs – Write the letters of the alphabet with the rock.  Exercise until bumped by group behind

Rotate through all exercises twice.  Replace pet rock and recover.  Mosey across Henley Street to hill at Walnut Street, and meet at bottom of hill.  Perform Lt. Dan’s all the way up hill (1 squat, 4 lunges, 2 squats, 8 lunges, etc maintaining 1:4 ratio until you reach the top).  Recover.

Mosey back towards AO, stopping at the Big Ball for Contra Burpees (increasing number of merkins in the burpee by each repetition until you reach 10 merks in the burp).  Recover. Mosey back to AO SP.

MARY:
Box cutters x15 IC
COUNT-OFF & NAME-O-RAMA
17 PAX, 0 FNGs.  Hang Tight, Steam, Blazer, Jenner, Savannah, Manwich, Cowbell, A-Rod, Frank, Passport, Outlaw, Uncle Rico, Quarantine, Eggo, Singlet, G6, Abort
CIRCLE OF TRUST/BOM:
Workouts with F3 have been a game changer in my life.  I’ve tried doing workouts and rucks that we’ve done on my own, and there is no push and the workouts have no effect.  The men that join each morning are why I’m here.
ANNOUNCEMENTS:
Trucking to the Pount Saturday, Big Ball AO begins Saturday workouts on Saturday as well

Testing the limits

THE SCENE: 50’s and Full of Mumblechatter and what not
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH x20 ic, Flying Squats x10, Imperial Walker x10, Imp Squat Walker x10, Merkins x10, Ratchet effect x ALOT, Iron Mikes x20, Calf raises x20x3
THA-THANG:

Mosey TO the Baseball field

  • P1 drags P2 to 1st cone, both do Merkins x10, repeat 2nd, and 3rd cone, Switch Partners
  • P1 wheel barrows P2 1st cone, both do V ups x10, repeat 2nd and 3rd cone, switch Partners
  • P1 and P2 stay together and Lung to each cone. At each cone do 10 squats
  • Between each exercise, we talked about how Iron sharpens iron. What man are you, ALL LOVE, ALL TRUTH or a Little bit of both. In order to Sharpen each other ,we need to be a little bit of both.
  • TIME TO SHARPEN IRON with a PT test of Merkins, big boy sit ups, squats, and Burpees. AMRAP for 1 minute each. While P1 is doing the test, P2 is holding P1 accountable by making sure he does proper form. No form, NO count of the REP. While doing so, encouraging each other!
  • Mosey to the HILL(no name yet) 11s with star jacks and merkins. Running out of time, mosey backto AO for Mary

MARY:
Iron Cross

Hello DOlly

Never cross dolly

ended with a CROWD pleaser, Pickle Pounders
COUNT-OFF & NAME-O-RAMA
20 pax including 3 FNGs
CIRCLE OF TRUST/BOM:
Summarized Iron Sharpen Iron, Talked about the Impact of F3 and how it can change you and your surroundings
MOLESKIN:
With a new AO, its always a great time to test ourselves and see where are fitness wise. With that, we can also sharpen each other by encouraging and holding each other accountable while we compete. As men, we need competition, healthy competition of course! With that, we can become better men in all facets of life. Iron sharpens Iron. AYE!
ANNOUNCEMENTS:
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.

Whirlpool

THE SCENE: Low 40’s, a bit nippy, clear
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

  • Cherry Pickers x 10
  • Tempo Squats x 10
  • Happy Jacks (5, 4 count SSH followed by 2 squat jumps) x 5 sets
  • Tempo Merkin x 10

THA-THANG:

  • Mosey to the amphitheater for whirlpool instructions.
  • Whirlpool (timed exercise ~20 min AMRAP).  5 stations around World’s Fair pond.  #1 Box jumps x 10 on amphitheater stage.  #2 Derkins  x 10 amphitheater steps.  #3 Lunge across bridge.  #4 Carolina dry docks x 10 base of convention center steps.  # 5 Pull-ups x 10 on the Big Ball!  Mosey from station to station as many laps as possible until time called.  Big boy sit ups until last group arrives.
  • Recover to crosswalk under the bridge
  • Triple Nickel.  Run from crosswalk uphill to intersection of Clinch and World’s Fair Park drive.  5 merkins at the top, then run back down.  5 merkins at the bottom.  Rinse and repeat x 5
  • Return to AO for Mary

MARY:

  • 4 count Sweat Angels x 20
  • 4 count American Hammers x 15
  • Cash out with some ATMs

COUNT-OFF & NAME-O-RAMA

16 PAX strong.  No FNG’s, but second timer George Locken  forgot his previously  given F3 name.  It was agreed to rename him Mr. Magoo.

CIRCLE OF TRUST/BOM:

  • Philippians 4:4 Rejoice in the Lord always.  Again I will say rejoice.
  • What do you rejoice in?
  • It is not in our circumstances we find joy.  Circumstances will often not allow it.  Joy resides in the Lord.

Alcoa goes BOOM!

THE SCENE
65 and clear

WELCOME & DISCLAIMER

TA THANG
COP

  • SSH x25 IC
  • Imperial Walkers x15 IC
  • Little Arm Circles x10 each Forward and Back IC
  • High Knees x20 IC
  • Squat x15 IC
  • Merkins x10 IC

Mosey to hill on the other side of the building.

Jacob’s Ladder
Run up hill, do 1 burpee, run down.  Repeat adding 1 burpee until you get to 7

Count off 1’s and 2’s, divide into two groups (if you have a large group).
1’s mosey to covered area with Proton, 2’s stay with Cap’n Crunch and mosey to the field.

Bench Work

  • Step-ups – 10 each leg
  • Incline Merkins – 10 (4ct)
  • Dips – 10 (4ct)
  • Step-ups – 10 each leg
  • Decline Merkins – 10 (4ct)
  • Dips – 10 (4ct)

Mosey to basketball area:

  • Suicides – 30 seconds
  • LBC – 20 (4ct)
  • Suicides – 30 seconds
  • LBC – 20 (4ct)

Rinse & repeat until other group is done.

Field Work
Place cones at 10, 20, 30, and 40 yards 5 minute AMRAP

Circuit 1: Legs

  • 1st cone 10 lunges in place
  • 2nd cone 5 burpees
  • 3rd cone 10 squats
  • 4th cone 5 burpees
  • 5 minute AMRAP

Circuit 2: Abs

  • 1st cone 10 BBS
  • 2nd cone 10 Russian twist (count only one side)
  • 3rd cone 10 Hello Dolly (single count)
  • 4th cone 30 LBC

Suicides on cones 1-4 until 15 minutes is up.

Q2 and Q1 Groups flap jack and repeat circuits.

Merge Groups and mosey to where Shovel Flag and present the flag

Mosey to SP (Moses leading the way carrying the flag)

Mary

  • Russian Twist x20 IC
  • Flutter Kicks x30 IC
  • Captain Thors IC – Woodshack led
  • Boat / Canoe on Q

COT
Number Off & Name-O-Rama (34 PAX, 10 FNGs)

BOM
F3 has always been and will always be more than a workout.  We definitely want to push ourselves and each other physically, but we also want to grow relationally and spiritually.  The PAX is unique in many ways, one being that we are not out here to compete against each other, but collaborate together to grow as husbands, fathers, sons, employees, employers, friends, and neighbors.  We are bound together under a high power for a greater purpose.

MOLESKIN
Alcoa will never be the same.  The PAX came hungry, focused and ready for to push hard and get better…together!  The Bomb Shelter is a incredible AO that will be keeping the HIMs of Alcoa/Maryville busy for a long time.  It was a honor to lead and be a part of this PAX.  I have a feeling we are going to see some good things from these men.

Submitted by Cap’n Crunch