F3 Knoxville

Tag: Amazon

Amazon Abort co-Q

THE SCENE: Forgot to look, felt like about 75* and humidity wasn’t yet too bad
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Led by Amazon:
BAC forward x20 IC (evidently at Brickyard these are know as manly arm rotations)
BAC backwards x20 IC
Moroccan night clubs x20 IC
OH claps x20 IC
Led by Abort:
Pulse squats x15 IC
Tempo lunge x10 IC
Cobras x10 IC
Amazon:
Sumo squat x10 IC
THA-THANG:
Mosey across Emory Road to the First Tennessee bank parking lot and pair up.  Dora style work, one partner does Galway Hookers across parking lot (4 lunge steps, 1 supersquat, 4 lunge steps, 2 supersquats, continue) to cone and the run back.  The other partner works through:

  • Burps x100
  • Calf raises x100 (on 4-ct)
  • 200 high knees (left/right 1)

Once the partner returns, swap and continue through the exercises.  All groups ended about the same time, so a quick mosey through the parking lots, and back across Emory Road right in front of splash pad.  Quick round of ATM’s to even out the leg work we just did, then continue mosey to pick up a pet rock at the lot just beyond the park.  Grab your rock and mosey with it across Emory to the Health and Wellness parking lot (fitting right?).

Four corners routine, sort of.  Each exercise set with rocks, then run carrying rock overhead to the next corner.

  • Front rock raises x20
  • Eight count bodybuilders x10
  • Rock OH squats x20
  • Brickyard manmakers x10

Finish the four corners, then rinse and repeat for a second round.  After a quick joke about a third round, its time for the shoulder shredder.  Overhead claps on a 4 count, stopping every quarter to pick some cherries.  TAKE US TO 100!

Get rock overhead and mosey back across Emory Road for the last time and take the rock back and return it.  Mosey back toward start point for a little cardio.

Sprints are around 30 yards, all done together.

  • 80% sprint, immediately followed by 10 merkins on 4-ct IC
  • 80% sprint, immediately followed by 10 cobras on 4-ct IC
  • 100% sprint, AYG, immediately followed by 20 SSH IC

MARY:
Flutter kicks x20 IC
BBSUs x20 OYO
Flutter kicks x20 IC
BBSUs x20 OYO
Boat/canoe cash out – in canoe doing flutters, Moroccan night clubs, OH claps
COUNT-OFF & NAME-O-RAMA
9 strong with plenty of visitors: Herbie, Biohazard, Fob, Manilow, Pele, Lilydipper, Fast N Easy, Amazon, Abort
CIRCLE OF TRUST/BOM:
Amazon spoke about the importance of focusing on others who might be struggling.  Lessons he has learned in GORUCK events, specifically his most recent HTL.  During those events, and in life in general, we find ourselves struggling and contemplating giving up.  But if you look around, there is generally someone worse off than we are.  If you focus your energy on them and helping them keep moving, its funny how you forget the pain you’re in or how tired you are.  Focus on helping someone else, and you’ll be amazed how far that takes you as well.  AYE!!

WIDWII

What it do? What it if?

THE SCENE: 65 ish? Basically perfect
F3 WELCOME & DISCLAIMER
Gear List: Six dudes so six rucks with 30 pound plates plus water, two 60 pound sandbags, one 80 pound sandbag
WARM-O-RAMA:
10 merkins
5 Brickyard Manmakers (New Cleve workout noticed on D-Day Heavy in Indianapolis – Start standing with ruck straps in hand and ruck down, curl ruck, down into a nice deep squat, thrust up and press ruck above head, lunge with left leg, lunge with right leg, bring ruck back down.  That is one rep obviously)

THA-THANG:
Gear up and grab sandbags, leaving parking lot headed for KMA and campus.  First movement consists of the following rules for sandbags: ruck .10 mile with regular carry, ruck .05 mile sandbag front carry, ruck .10 mile with regular carry, swap sandbag.  QIC tracked distance and called carries.  Continue this method, rotating sandbags every 1/4 mile until we reach UT library.

Ground coupons for Bear With Me.  Between each exercise is a 10 yard bear crawl, done as quickly as possible, grinding it out.  Start with 10 yard bear crawl then:

  • 20 squats with ruck
  • 20 merkins with ruck
  • 20 ruck high pulls
  • 20 flutter kicks on 4 count, ruck pressed high
  • 20 mountain climbers with ruck
  • Bear crawl back to start

Round two is exactly the same, except bears turn into ducks and you duck walk between exercises.  Round three is back to bear crawls.

Ruck up and move out, grabbing sandbags and getting back to it.  New rules apply for sandbag carriers.  No front carries this time, just ruck 1/4 mile carrying however you please.  But you must pay a 5 squat transfer tax to give up the sandbag once you’ve covered your distance. Continue until reaching amphitheater at Worlds Fair Park and ground sandbags on the stage.

Partner exercise: One partner grabs sandbag from the ground and shoulders it, and moves down the ramp to the side of the stage and rushes the stairs up to the top, walks down to the next set of stairs and back down, and returns to the stage and grounds sandbag for partner to grab.  The other partner performs AMRAP of exercises below:

  • Brickyard manmakers
  • Ruck overhead squats
  • 8 count bodybuilders

Repeat through three times, changing sandbags and exercises so each man has a round with each sandbag and a round of each exercise.  Ruck up and move out back to start point.  Front carry on sandbag at halfway point of your rotation, then swap sandbags one time.

COUNT-OFF & NAME-O-RAMA
6 Brickballers: Amazon, A Rod, Chaucer, Fast N Easy, Swanson, Abort

False finish five

THE SCENE: 67* or so, great morning
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Even/odd stretches – middle left right
Short mosey to overpass
Shoulder taps x15 IC
Super squats x10 IC
Tempo merkins x10 IC
Wall sit OH claps x15 IC
THA-THANG:
Very short mosey to amphitheater .  Assemble at the stage for 11s’s big brother, 25’s.  Same concept as 11s except increase/decrease by 5 reps.  Start at the stage and do 20 feet elevated crunches (legs straight out and 6″ off the ground, hands on head and crunch), run up the stairs to the top and do 5 pull ups/inverted rows on rails.  Return to the bottom for 15 crunches/10 rows, etc. working up and down in count.

Mosey out of amphitheater and across bridge adjacent to railroad.  Stop in the parking lot just below Church St. United Methodist for a round of leg blasters before tackling the hill.  In cadence and with no rest in between: 15 squats, 10 lunges each leg, 10 jump squats.  Then immediately run up the hill beside the church and over to the parking lot beside Henley St. Bridge.  Lots of chalk on the ground for some fun with rocks.

Each time you perform the exercise, then drop your rock and run across the street, up the ramp to the front door of the church, do 5 merkins, and return for the next exercise.  Exercise list:

  • Curls x20
  • OH press x20
  • Curls x20
  • Front rock raise x20
  • Curls x20
  • Mr. Spectacular (rock on ground, walk your hands out to plank, merkin, walk back in, lift rock and press overhead for 1 rep) x20
  • Curls x20
  • Lap around parking lot holding rock overhead
  • Curls

This was the original list on the ground when we got there.  I’d hidden some chalk during set up and started adding exercises as people started getting the near the finish.  I may have gotten some groans and poopy faces. Added exercises still had run across to the church and do 5 merkins in between.  Exercises added:

  • Rock OH squats x20
  • Curls x20
  • Rock pressed flutters x20

After everyone had finished, I thought it would be good to do some curls.  So we did tempo 21s with rocks.  7 reps of bottom to halfway nice and slow in tempo, 7 reps halfway to top in tempo, 7 reps full range in tempo.

10 count and start mosey back to SP.  When we got back to start point everyone kind of stopped and I kept running right through it and told them we weren’t finished yet.  So we ran through the start point and up past the playground and around back to start point.

MARY:
Flutter kicks x25 IC
Boat/canoe typical Abort finish
COUNT-OFF & NAME-O-RAMA
False finish five: Duggar, Anchorman, Hang Tight, Amazon, Abort
CIRCLE OF TRUST/BOM:
The whole idea of the workout was that sometimes you think you’re almost to the finish, only to find out there is more work to be done.  The lesson was to always be prepared, and that you obviously place limits on yourself when you think you know where the end is.

TCLAPS to Hang Tight graduating Saturday (and fighting off the merlot Sat morning)!!

A friendly visit

THE SCENE: Clear 70 degrees humid
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Over Head Clap x 40 IC

Tempo Squat x 20 IC

T-Plank Arm Circles x 15 EA ED

8 Count Body Builders x 10 IC
THA-THANG:
Aiken Legs: on benches complete two rounds of 20 squats, 20 box jumps, 20 lunge (10 EL)

Mosey to Stairs

Jelly Legs:

  • R1: Hold squat for 10 seconds; 10 squats; run up stairs; 2 burpee
  • R2: Hold squat for 20 seconds; 20 squats; run up stairs; 4 burpee
  • R3: Hold squat for 30 seconds; 30 squats; run up stairs; 6 burpee
  • R4: Hold squat for 40 seconds; 40 squats; run up stairs; 8 burpee
  • R5: Hold squat for 50 seconds; 50 squats; run up stairs; 10 burpee

Grizzcalator: Merkin crawl up stairs completing push-up on every other step and three push-ups on landings.

Mosey to bridge

Burpee Broad Jump across bridge and then lunge back across bridge.

Mosey back to AO

MARY:
Pick card- 3 rounds of 10 squat, 10 flutters (4 ct), 10 lunge (10 EL).
COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
JJDIDTIEBUCKLE

  • Justice
  • Judgement
  • Dependability
  • Initiative
  • Decisiveness
  • Tact
  • Integretity
  • Endurance
  • Bearing
  • Unselfishness
  • Courage
  • Knowledge
  • Loyalty
  • Enthusiasm

When we’re enthusiastic about something, we’re willing to sacrifice for it. People who are enthusiastic about a cause will sacrifice time and money for it. People who are enthusiastic about their jobs will make personal sacrifices to spend time at work and educate themselves to do a better job.

Do the Hard Thing First. Lead by example. People/family is watching you to see how to act/react to situation and life.

MOLESKIN:

ANNOUNCEMENTS:

OTB Goruck day 6

THE SCENE: 58* and clear, perfect weather.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
All warm-ups with ruck:
BAC forward x10 IC
BAC reverse x10 IC
20 merkins OYO
20 squats OYO
THA-THANG:
Everyone with rucks, challenge weight.  Ruck up and grab one 60lb sandbag (Irene).  PAX cannot carry sandbag the usual way, carry the bag on one shoulder, floppy log style.  This rule applies for duration of post.  Ruck up and move out, heading away from start point towards campus.  Alternate whenever, or when someone steals the bag.  Mosey up towards Ayers on the hill, going behind halfway to the giant stairway on the side.  One man starts at the bottom and carries the sandbag as quickly as possible to the tippity top of the stairs and returns.  While he is doing that, other PAX alternate between 10 curls and 10 overhead presses until they die or their teammate makes it back.  Everyone takes a turn to the top.

Ruck back up and move out, toward the library.  Make a right turn and head toward Cumberland and back up the hill into the fort.  Find 17th Street and mosey to the Cadillac soccer fields.  Ditch Irene for a the Day 6 workout from Goruck’s Lucky Seven challenge.  As follows:

  • 110 yard suitcase carry (can switch hands at halfway point)
  • 10 ruck swings
  • 10 squats (alternating between front and rear load)

10 rounds of that.

Grab Irene and ruck back to start point.

Approx 3.55 miles total

COUNT-OFF & NAME-O-RAMA
3 weirdos: Amazon, Swanson, Abort