F3 Knoxville

Tag: Abort

Saturday Ab Shredder

THE SCENE: Cold and Clear, 27*
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH, Imperial Walkers, Hillbillies, Tempo Squats, Cherry Pickers, Baby Arm Circles, Hand Release Merkins
THA-THANG:

  • Rock Pile: Got rocks and went to the sidewalk alongside the convention center. Paired up for Doras: 50 American Hammers on a 4-count, 50 squats and 50 Big Boys all with the rock per pair while one partner ran to the convention center sign and back with the rock over head. Then we rinsed and repeated but without the rock carry on the run
  • Sunsphere: Put the rocks back and went to the sunsphere for 11’s: Hand Release-Release Merkins at the bottom and Flutterkicks on a 4-count at the top. Then enjoyed some stargazers in cadence
  • Bridge over Waterfall: Went to the big bridge. There we toe-tap bear crawled across, stopping at each light post for 10 Big Boys
  • Back to the AO: Circled up for Captain Therkins; 1:1 ratio of Big Boys to American Hammers (4-count) increasing reps by one each set but with 5 Hand Release Merkins between each set

COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
Encouraged the guys to continue thinking along the lines of what Postman brought up on Thursday with the question “What have you learned or gained from 2020 that you want to bring with you?”. Obviously all that 2020 entails doesn’t disappear on January 1st, but once everything is over, what is something the Lord has done in your life or taught you that you hope to hold on to?
ANNOUNCEMENTS:
CSAUP Jan 30th

Oh The Sights You’ll See

THE SCENE: Mid 30’s. Not near as bad as predicted.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Ruck up.
THA-THANG:

Stop every mile:

  • 10 Snatches per arm
  • 20 OH Press
  • 20 Good Morning
  • 20 Push-ups
  • 20 Upright Row

MARY:
COUNT-OFF & NAME-O-RAMA
6 weirdos doing PT at intersections and on bridges.
CIRCLE OF TRUST/BOM:
MOLESKIN:
6 miles. 500 reps. New sights and a little recon for future opportunities.
ANNOUNCEMENTS:

Tag Team with Drive Thru

THE SCENE: 34 and clear
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
We decided to give Swanson a Tuesday off for the first time in forever, so Drive Thru and I did Tag Team Tuesday.  Drive Thru wanted to mop everyone up with the second half, so I took the warm up and first part.
Squat and reach
Moroccan night clubs Postman style (holding squat)
BAC forward and reverse
Six count merkin (combine tempo merkin and T-merkin, didn’t go well)
SSH
THA-THANG:
Quick mosey to coupon pile at L&N and then over to TN War Memorial.  12 minute AMRAP, all with rocks except the lap.

  • Rock swap merkins x10
  • Good mornings x15
  • Lunge with OH press x20
  • Curls x25
  • Job a lap around memorial

I think everyone completed in the range of 3-4 rounds.  Return rocks to the pile and Drive Thru had us mosey over to the base of the Big Ball for some BOMBS.
Partner up and complete Dora style, 2 burpees for the B completed by the man running to the top of the Big Ball stairs.  The partner who stays at the bottom starts with 100 OH claps, then 100 merkin-T’s (T-merkins but had to fit the spelling), 100 BBSUs, and finally 100 squats.  Repeat and relieve each other until complete.

MARY:
Flutter kicks
Hello Dolly
American Hammers
COUNT-OFF & NAME-O-RAMA
13 Strong: Rousey, Postman, Swanson, Huffy, Drive Thru, Bubble Wrap, Peter Rabbit (FNG), Livestrong, Half Caff, G6, Bulldog, Bilko, Abort
CIRCLE OF TRUST/BOM:

Skipping School

THE SCENE: Mid 30’s. Layers were shed quickly.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Put ruck on back
THA-THANG:

MAKE LOOP CLOCKWISE SKIPPING SCHOOL AND HEAD BACK UP LOVERS.

AT PULL-UP BARS

  • 10 PULL-UPS
  • 30 BENT ROWS
  • 20 MERKINS
  • 30 CHEST PRESS
  • 20 SQUATS
  • 30 GOOD MORNING
  • 20 ROC BBS
  • 20 4-CT PLANK JACKS

RUCK SAME LOOP AND BACK UP LOVERS TO REPEAT. WE MADE 4 ROUNDS.

MARY:
COUNT-OFF & NAME-O-RAMA
4 bros
CIRCLE OF TRUST/BOM:
MOLESKIN:
5.85 miles. 720 reps. Great start to Friday.
ANNOUNCEMENTS:

Must be nice

THE SCENE: Temperature disputed during pre ruck, anywhere from 29-34.  Felt great though regardless
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Pro tip, going at SSH with great form moves blood into your fingers to keep them warm…
SSH
OH claps Postman style holding a squat
SSH
Hillbilly’s
Patty-cake merkins COVID style (don’t actually clap with anyone)
SSH
THA-THANG:
Quick mosey over to the coupon pile at L&N.  Three station AMRAP with station one there (AMRAP lasts duration of the workout).

Station 1 at L&N: Start with 10 reps of each exercise, then leave rock on the ground and run up the stairs between L&N and the convention center

  • Monkey humpers
  • Upright rows
  • Shoulder press
  • Tricep extensions

Station 2 the top of L&N near Henley St: Start with 7 reps of burpees for first round and increase by one rep each round, elbow plank remains the same at 30 seconds every round.  Once complete, run around to the front of L&N academy above where we park.

  • Burpees
  • Elbow planks

Station 3 in front of L&N near cars: Again start with 10 reps of every exercise and add two reps each round.  Run down the parking lot and back to station 1.

  • Never cross Dolly (4-count)
  • Imperial walkers (4-count)
  • Crab cakes (4-count)
  • Explosive merkins (push up and hands leave the ground at the top)

We ended up getting through rounds of 18 reps and 11 burpees.  Returned rocks to their homes and mosey back to the AO where time was up.

COUNT-OFF & NAME-O-RAMA
13 Strong: Postman, Wedding Singer, Drive Thru, Huffy (welcome back!!), Slim Shady, Swanson, Triple A, Magic Mic, Livestrong, Amazon, G6, Bulldog, Abort
CIRCLE OF TRUST/BOM:
I overheard a conversation between two friends that really got on my nerves and made me consider if I say these things or think this way.  Friend one has a college degree, has had family support his whole life, and while he all hit bumps in the road he generally has had it pretty easy.  Friend two has no degree and works tons of hours every week, has had struggles with addiction and various other things.  During this conversation, Friend one tells the struggling guy it “must be nice” when hearing about how his job was going.

And that really aggravated me, but also got me thinking about how we view our choices and try to absolve ourselves from things we deem are outside our control.  That is the cowardly way out, and I hope that I am not guilty of that very often.  Things will absolutely happen that we can’t control, its inevitable.  But our reaction to those trials determines whether they’re actually positive or negative.  We all need to be aware that we have much much more control over our lives than we want to admit.  We control it, if things are not going well then we need to look internally to fix them rather than place blame elsewhere.