F3 Knoxville

Tag: Amazon

eight counts with a rock

THE SCENE: 41* – a little cooler than lately but clear and no wind.  Perfect weather.  Amazon and Abort Co-Q shooting from the hip.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
BAC Forward x10 IC
BAC Reverse x10 IC
Moroccan night club x15 IC
Tempo squats x10 IC
8-ct bodybuilder x5 IC
SSH x15 IC
THA-THANG:
Mosey out of start point in the direction of the amphitheater, running through it (not uphill and around for some reason…) and across Cumberland Ave, stopping on the bridge.  Everyone down for some early ab work, flutter kicks x25 IC and American hammers x20 IC.  Back up and continue mosey to parking lot of Church Street United Methodist Church.  Everyone grab a rock and get ready to roll.

  • 8 count body builders (OH press rock going up) x10
  • Curls (for the girls) x10
  • Squat thrusters x10
  • Sit ups with rock pressed x10

After each round of PT, place rock on ground and run up the hill to the Church, high five the church, and return to rocks.  Repeat for 3 rounds total.  Quick 10 count and change up exercises, same routine.  Go through 4 exercises of PT, drop rock and run to the church and return.  Three rounds of second set as well.

  • Rock overhead squats x10
  • OH tricep extension x10
  • American hammers (left right 1) x10
  • Front lateral shoulder lift x10

Recover, replace rocks in pile and mosey in the direction of the Big Ball. Quick repeat of Dead Hang Dora.  Pair up, one man dead hangs from the beams of the Big Ball, while the other man knocks out merkins.  When the partner drops, they swap and cumulatively knock out 150 merkins.  This sucks BTW.  Recover and mosey back to start point.

MARY:
All done in succession with no rest, because Abort is a jerk:
Box cutters x10
Edward scissor legs x15
Flutter kicks x20
COUNT-OFF & NAME-O-RAMA
13 Strong, including some faces that haven’t been seen in a bit: Operation, The Voice, Cowbell, Swanson, 2×2, G6, Duggar, Petey, Rousey, Quarantine, Misfire, Amazon, Abort
CIRCLE OF TRUST/BOM:
Operation and Misfire spoke about consistency.  One quote Operation shared was “Don’t choose what you do well, choose what you do consistently.”  He may correct me on that, but it was the idea.  Great word to think about.  We were also fortunate to have Misfire, Soot’s father, speak about Soot’s recent deployment and how F3 was a positive thing to give consistency outside of the military and how we as men NEED that.

Also big thanks to Petey who picked up a card for us all to sign to send to Soot, great stuff there.

Grateful for the Big Ball!

THE SCENE:  Warm and a little damp – beautiful day with a slight drizzle
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

  • 25 SSH (a little more since QIC forgot how to count…)
  • 15 baby arm circles each direction
  • 10 Cherry Pickers
  • 10 tempo squats
  • 10 tempo Merkins
  • 5 Annie’s (baby arm circle from plank, each arm, each direction)

THA-THANG:
Mosey over to the stairs at the foot of the glorious Big Ball.

Elevens of Big Boy Situps at the bottom of the stairs and 8 count body builders at the top

Mosey to the far bridge near the edge of the park.

Find a battle buddy. While one partner runs to end of bridge work together to complete: 100 Merkins, 200 2-count Penguins, 300 squats.

Cut it short (most PAX on squats) due to time and mosey back to the AO

MARY:
Ain’t nobody got time for that!
COUNT-OFF & NAME-O-RAMA
9 HIM!
CIRCLE OF TRUST/BOM:

Make gratitude part of your daily practice. Those that do so, according to Yale Center for Emotional Intelligence, experience higher levels and feelings of joy, love, and overall satisfaction. They also have lower overall levels of stress and recover from illness more quickly. Implement it in 3 steps:

  1. Pay attention – Notice small opportunities to be grateful
  2. Writing it down – Journal or keep a running note of reasons, helps prevent it from being a fleeting thought.
  3. Express it – “gratitude is inherently relational” Share with others your grateful for them or what you are grateful for. Try sending regular letters or notes of thanks and appreciation.

ANNOUNCEMENTS:
Prayers for some of our fellow Big Ballers working through injuries!

Always got 10 in you

THE SCENE: 60* and not muggy, perfect morning
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Moroccan night club x20 IC
Even/odd static stretch – middle/left/right
Tempo merkin x10 IC
SSH x15 IC
THA-THANG:

Mosey out of start point and over to amphitheater for some escalator action.  Start with first exercise, run a lap around the amphitheater (no stairs, take the long way).  Return and do first exercise and add second, continue adding each exercise after the lap.  Exercises as follows:

  • Plank jacks x10 on 4 count
  • Squat jumps x10
  • Pull ups on rails x10
  • Mountain climbers x10 on 4 count
  • Lunges x10 each leg
  • 8 count bodybuilders x10

Jackrabbits do ab exercises on the stage waiting for everyone to finish.  Everyone recover and 10 count.  Mosey out of amphitheater continuing away from start point, left over pedestrian bridge, and up beside the convention center and Big Ball.

Set up is for four cone drill.  Reps and walks, lather rinse repeat.

  • Round 1: Lizard walk between cones, 10 superman swims at each cone
  • Round 2: Crab walk between cones, 10 big boy sit ups at each cone
  • Round 3: Crawl bear between cones, 10 merkins at each cone

Recover and 10 count.  Mosey back to start point.

MARY:

Flutter kicks x25 IC
Edward scissorlegs x25 IC
Captain Thor up to 5:20
COUNT-OFF & NAME-O-RAMA
9 Strong:
CIRCLE OF TRUST/BOM:
Workout was a very similar repeat of one I led last year, one that Preacher absolutely let me know he was not a fan of.  In all fairness, I made some of the exercises easier this time haha.  But I repeated a workout that reminded me of him, and the word was similar to one he gave after one of his Q’s.  He talked about first starting F3 and always being at the back, but that getting out there and doing something was better than nothing.  I specifically made the reps for the main part of the workout as no more than 10 of any given exercise.  Because no matter how tired you are, how worn out, you always have 10 reps in you.  You can always knock out 10 merkins, 10 situps, even 10 burpees or bodybuilders.  Apply that to your life in other ways, where something always better than nothing, you always have the ability to knock out 10 “reps”, and by doing so and just getting started you’ll be amazed at how much you end up accomplishing.

Aye!

Convergence

THE SCENE: Sunny and nice, temps in 50’s
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
20 Side Straddle Hops, 15 second squat, 15 Mountain Climbers, 30 second squat, 10 Windmills, 45 second squat, 10 Cherry Pickers, 60 second squat, Little of This and Little of That.  Split into three groups and Mosey to workout stations.  In each station we will work out for 15 minutes.  After workout out at the three stations we will meet back at AO.
THA-THANG:

STATION 1 (at parking lot near entrance of northern ball fields)
There will be bricks on ground at Corner 1 and CMU’s on ground at Corner 3.
We will circle the parking lot counter clockwise, stopping at each corner to do the listed exercises.  We will circle the lot three times, doing the series of exercises as we go.
  • Corner 1:  With brick in each hand do:  1. 25 Wings Out  2.  25 Wings Up  3.  25 Wings down.  Bernie Sanders to Cone 2 after each listed exercise.
  • Corner 2:  1.  20 Merkins  2.  20 Dive Bombers 3.  20 Carolina Drydocks.  Bear Crawl to Corner 3 after each exercise.
  • Corner 3:  With CMU do:  1.  25 Overhead Presses  2.  25 Curls  3.  25 Rows.  Sprint to Corner 4 after each exercise.
  • Corner 4:  1.  20 American Hammers (4 count)  2.  20 Box Cutters   3.  20 Flutter Kicks (4 count).  Lunge to Corner 1 after each exercise.

STATION 2 (on north side of parking lot with nice restroom and across street from northern ballfields)

Picket’s charge w 3 Burpees at every cone
Circle Burp: grab a baby and take turns leading cadence with curls until saying “Go” and do two Burpees all around circle, repeat w Triceps
Give and Take: choose a battle buddy, plank across from each other. Take turns taking bricks off CMU and replace until time is up bout 1-2 minutes.
Merkin Suicides: run to cone do 10 merkins suicide style

Station 3 (in parking lot by southern ball fields)

On one end you will do an exercise than run to the other end and continue that exercise until the Six arrives.  Modification is leave early on the run.

Strength and Conditioning Side:

Exercise 1     20 – Merkins

Exercise 2     20 – 4 Count Side Straddle Hop

Exercise 3     20 – Squats

Exercise 4     20 – Carolina Dry Docks

Exercise 5     5 – Burpees

Exercise 6     3 – Yoga – Plank – Downward Dog – Upward Dog You will need to call it out.

Ab Side:

Exercise 1     20 – IC 4 Count LBCs

Exercise 2     20 – IC Holly Dolly

Exercise 3     20 – IC Plank Jacks

Exercise 4     20 – On your own Shoulder taps  shoulder

Exercise 5     20 – On my Up – Big Boy Sit Ups

Exercise 6     20 – IC 4 Count – American Hammers IC

MARY:
50 Baby Crunches, 25 Sit-ups
COUNT-OFF & NAME-O-RAMA
43 men with one FNG, Jeremy Cameron whom we dubbed “MIB”
CIRCLE OF TRUST/BOM:
We all must suffer.  That will be the theme of today’s 3rd F.  It helps to remain optimistic in the face of suffering.

ANNOUNCEMENTS:
Pfeiffer is gonna be a daddy this week!

3rd F at Outlook immediately following this workout!

eleven PAX doing elevens

THE SCENE: 45* – getting back to nice weather
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Tempo lunge x10 IC
Merkins x10 IC
Windmills x8 IC
Burpees x5 OYO
SSH x20 IC
THA-THANG:

Mosey out of start point to amphitheater.  Assemble in front of stage for some super sets.  Do first three exercises in a row, OYO, with no rest in between.  Plank on stage and wait for everyone to finish.  Then back to the front of the stage for the next three exercises.  As quickly as possibly OYO and plank waiting for everyone to finish.

  • Left leg step ups x11
  • Right leg step ups x11
  • Box jumps x11

Plank and wait for everyone to finish, then straight into:

  • Derkins x11
  • Dips x11
  • Merkins x11

Plank and wait until last man finished.  Back at it and repeat all six exercises in the same fashion.  Recover and 10 count.  No mosey to the next routine, stay at the amphitheater stage for Super 11’s (11 seems to be the number of the day).  Perform 11 BBSU’s, run the stairs to the top, perform 11 pull ups on rails.  Return to the bottom and go from 10 to 1 reps on both exercises.  When finished, plank it up on the stage. Recover and 10 count.

Mosey back past the start point to the front of L&N Stem Academy.  Everyone grab a rock (or two if they want some fun).  Rock exercises as follows:

  • Curls x30 and rest with rock pressed overhead
  • Squats x30 with rock pressed overhead
  • Curls x30 and rest with rock pressed again overhead
  • Arms straight out, rock lifts x30
  • Overhead press x30
  • Curls x30
  • Situps x30 with rock pressed overhead

Mosey back to start point.

MARY:
Had about three minutes left upon arrival, and Q only had one thing left to do.  Boat/Canoe.  After a few iterations of plain holds, 5 on 4 count flutter kicks while in canoe, then 5 on a 4 count OH claps in canoe.  A few more iterations of regular holds.  30 seconds left Q told PAX all we had was 30 seconds, and to hold canoe for that long or until they had to drop.
COUNT-OFF & NAME-O-RAMA
11 Strong, including one flying headlock who departed early: Mark (FEH), Swanson, G6, Bareback, Cowbell, The Voice, Rousey, Half Caf, Amazon, Pfeiffer, Abort
CIRCLE OF TRUST/BOM:
I’ve kind of had a recurring theme in my word, which is struggling with failure.  Constantly worrying about failing at my job, failing as a friend, failing as a future spouse and father.  Then I read things that say if you’re not failing at something then you’re not trying hard enough or trying new things and that failure is the best way to learn.  So failure is always there, be it good or bad.  However I came across a quote which really struck me, so I decided to share it.  From Francis Chan:

“OUR GREATEST FEAR SHOULD NOT BE OF FAILURE, BUT OF SUCCEEDING IN THINGS IN LIFE THAT DON’T REALLY MATTER.”