F3 Knoxville

Tag: Amazon

Stay Off My Lawn – Big Ball

THE SCENE: Clear and a cool 43 degrees…90% humid
F3 WELCOME & DISCLAIMER
WARM-UP

  • 45 SSHs
  • shoulders shoulders shoulders- baby arm circles, overhead clamps, seal claps, cherry pickers, morracan night clubs

THA-THANG:

  • Mosey to the Amphitheater
  • 11’s up the stairs with inclined merkins and rows
  • Mosey to Hot Tub Time Machine where we found match game from our childhood
  • Burpees
  • iron mikes
  • hand release merkins
  • squats
  • mtn climbers
  • LBCs

When made a match, we took a lap around the LAWN….during which G6 ran into the LAWN CLOSED sign. Thus, stay off my lawn

Out of time when we got back to AO

MARY:
Insert information about any additional post-THANG work (if applicable).
COUNT-OFF & NAME-O-RAMA
Use the TAGS on right-side to record PAX (BE SURE TO INCLUDE YOURSELF) in attendance. Be sure to select the AO in CATEGORY above TAGS and then delete these notes!
CIRCLE OF TRUST/BOM:
OLD TESTAMENT- punishment, killing, vengeance

NEW TESTAMENT- love and forgiveness
MOLESKIN:
Insert any personal comments, notes, devotion content, etc.
ANNOUNCEMENTS:
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.

surf and turf ruck

THE SCENE: 52* and rainy, great day to build some character
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Gear inspection and move out, no warm up here.  Gear included: all ruckers with rucks at challenge weight + water, one 60 pound sandbag (Irene), one 80 pound sandbag (Black Betty).  Ruck up and move to Emerald Youth soccer fields.

Quick warm up there:
Tempo squats
BAC forward
Chinooks (or Sudokus)
THA-THANG:

Workout began with pushup and situp test from APFT/Heavy PT test.  Partner up and hold each other’s feet, then fist on the ground for pushups while partner performs 2 minutes max pushups and 2 minutes max situps.  PAX to try to remember and see how they improve after 2 month winter challenge from Charity Challenges.

Next was to dine on some surf and turf, stolen from Brickyard workout A-Rod posted last week.

  • 100 yard bear crawl
  • Take a break with 5 rounds of Amazon complex with 60 pound sandbag
  • 100 yard crab walk (this was funnnn)
  • Another break with 5 more rounds of Amazon complex (burpee over bag, strict curl, clean, squat, press toss to next man)

Ruck up and move back towards start point.

Once back at start point for false finish, take sandbags off shoulders and hold them in front for some extra distance carries.  Basically walking and kicking the sandbag while smoking already toasty shoulders.  Trade out sandbags at even intervals.

No time for Mary, which was nice since it was soaking wet (though we already were too).

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

Nightmare after the Super Bowl

THE SCENE: Cool and crisp. Nice morning.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
BAC x10 IC
Little bit of…
Sumo Shoulders x10 IC
Tempo Squats x10 IC
Merks 4ct x10 IC
5 Bodybuilders IC

THA-THANG:
Shoulder Shredder – 100 4ct OH Claps

Approach big hill near AO start. Going uphill: Bear crawl 12 paces, crawl bear 6 paces. Repeat until reaching the top

Mosey down to new lots.

Escalator using 4 corners: Perform exercises at Corner 1, run lap, Corner 1 + Corner 2, run lap, keep building for 4 corners
Corner 1: 10x Bodybuilders, 10x Merkins
Corner 2: 10x Bodybuilders, 10x Sit-up-ups
Corner 3: 10x Bodybuilders, 10x Crab Cakes
Corner 4: 10x Bodybuilders, 10x Angle Grinders

Mosey back to AO

MARY:
Shoulder Shredder again

COUNT-OFF & NAME-O-RAMA
CIRCLE OF TRUST/BOM:
Discussed Jim Collins 20 mile march concept. Choose a goal and consistently move toward it instead of balls to the wall on good days and no movement at all on bad days. Apply this to the push-up/sit-up charity challenge and don’t get behind.  https://www.artofmanliness.com/articles/whats-your-20-mile-march/ 

MOLESKIN:
ANNOUNCEMENTS:
2nd F lunch Wednesday @ Jamaica Sunrise in Maryville
CSAUP at Bomb Shelter this Saturday

Get started and see how far you go

THE SCENE: 30* but little wind, ready to go
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Even/odd static stretches for 20 count: middle, left, right
BAC forward and reverse
Tempo lunge
SSH
THA-THANG:
Mosey out of SP and over to the amphitheater, stopping in front of the stage.

  • 10 Bulgarian split squats (10 each leg)
  • Sprint the stairs, mosey back down to the stage
  • 10 calf raises on stairs

Repeato with 15 reps

Mosey further to the parking lot behind the Min Kao building on UT campus for Charles Bronson.  Three cones set up, with 5 exercises at first cone.  Perform exercise, sprint to second cone, bear crawl to the third cone, mosey back and move to next exercise.  Repeat for each exercise.

  • 50 SSH on 4 count
  • 50 Merkins
  • 50 Burpees (yup)
  • 50 Big boy sit ups
  • 50 Jump squats

Mosey back to amphitheater, need to balance out the leg work with some upper body.  15 decline merkins, 15 regular merkins, 15 incline merkins all done in succession with no rest.

Mosey back to start point for Mary.

MARY:
Flutter kicks
Heals to heaven
Feet elevated crunches
Boat canoe flutters led by Pfeiffer
FluttCOUNT-OFF & NAME-O-RAMA
10 Strong: Pfeiffer, Rusty, SiPad, Pullups, Amazon, Half Caff, Ivy, G6, Swanson, Abort
CIRCLE OF TRUST/BOM:
I’ve noticed on weekends that I am either extremely lazy or extremely productive, and usually nowhere in between.  I either just lay around and never get started doing anything or once I get started it just leads to staying busy.  The latter was yesterday, and it simply started with doing laundry early.  Then I painted something I had put off for months.  I fixed a broken section of fence that has needed attention for at least a month.  Cleaned up the utility room.  Found clothes to donate….I just encouraged men to get started with something and see how far it takes them to accomplish other things as well.
MOLESKIN:

Keep Rick (G6’s son) and Blake (Scope’s father) in our prayers as they both have surgeries upcoming.
ANNOUNCEMENTS:
Hardship Hill teams need to form up soon!!

Rock piles and cathedrals

THE SCENE: 29 actual temp, 23 feels like temp. Shorts weather!
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

  • 6 count squat (not tempo)
  • 6 count shoulder tap
  • Merkins on 4 count
  • SSH (varied pace)

THA-THANG:

“Bro I’m cold” rule in effect for durarion – I call out person when I’m cold and we do 5 burpees. Person I call out must call six count cadence. They then nominate the next person when they’re cold – or want to be a jerk.

Mosey out of SP toward amphitheater. Stop at back part of amphitheater for 10 eight count merkins, 10 jump squats. Sprint the hill and hold squat waiting for the 6. Continue mosey to church parking lot for rock PT.
  • Curls x15
  • Thrusters x10
  • Offset merkins x10
  • 10 meter duck walk and back
  • Overhead squats x 10
  • Overhead press x15
  • Hammers x10 (4ct)
Escalator style. Between each iteration run and touch the church and come back. Pick up next exercise and work back through beginning with curls.
Mosey back to SP.

MARY:

  • Iron cross IPTBAW. Last man standing picks next exercise and count, calls cadence but only does half the reps. Careless wins, calls out 30 Edward scissor-legs. Like a boss, does them all instead of stopping at 15.
  • Low plank on elbows IPTBAW. Run out of time with most PAX still holding, so we all win.

COUNT-OFF & NAME-O-RAMA
12 strong, 1 visitor from Charlotte and 1 first time baller from Dog Pound: Reverb, Amazon, Passport, Dingar, Brooks, Duggar, Filter, Careless, Cowbell, Swanson, JPEG, Abort
CIRCLE OF TRUST/BOM:
“A rock pile ceases to be a rock pile the moment a single man contemplates it, bearing within him the image of a cathedral.”  Go about your day viewing things not the way the are, but the could be if you applied impact to them.
ANNOUNCEMENTS:
Hardship Hill OCR coming up in May. I want us to have minimum one team, hopefully two. We also will be building an obstacle, details to follow.