F3 Knoxville

Tag: Amazon

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.

Nightmare Before Christmas ’18

THE SCENE: Cold & clear
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
BAC x10 IC
Little bit of…
Sumo Shoulders x10 IC
Tempo Squats x10 IC
Monkey Humpers x10 IC
Tempo Merks x10 IC
5 Bodybuilders IC

THA-THANG:
Mosey to Market Square

Escalator using 4 corners: Corner 1, run lap, Corner 1 + Corner 2, run lap, keep building for 4 corners
Corner 1: 10x Bodybuilders, 15x Jump Squats
Corner 2: 10x Bodybuilders, 15x Crab Cakes (4ct)
Corner 3: 10x Bodybuilders, 15x Sit-up-ups
Corner 4: 10x Bodybuilders, 15x Angle Grinders

Mosey back to AO

MARY:
Shoulder Shredder

COUNT-OFF & NAME-O-RAMA
CIRCLE OF TRUST/BOM:
Talked about the importance of being present for friends/family during the Holiday season

MOLESKIN:
ANNOUNCEMENTS:

One more 18 beatdown

THE SCENE: Low 50s, perfect temp to sweat
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Windmills x12 IC
Shoulder taps x12 IC
Tempo merkin x12 IC
Tempo lunge x12 IC
SSH x31 IC
THA-THANG:
Collect keys and mosey out of the A.O. toward the amphitheater.  Run under the bridge and through the seldom used part of the park, pausing at the statue for a round of leg blasters.  20 squats, 20 lunges, 10 air squats all done in cadence and no break in between.  Shake your legs out and continue Mosey.  Cross Cumberland Avenue and run up Estabrook behind the engineering buildings until reaching the stairs of Mordor.

Partner up for a Dora workout.  One man performs exercise while the other runs to the stop of the stairs, performs two burpees, and runs back down the stairs to relieve his partner.  Flap jack, all exercises cumulative between partners. 150 reps of each exercise:

  • Bulgarian split squat (using benches)
  • Ranger merkins
  • American hammers on 4-count
  • Overhead claps on 4-count

Recover and 10 count.  Routine took up the entire workout (glad I didn’t say 200 reps of each) so we head back to A.O. for Mary.

MARY:
Flutter kicks x20 IC
Captain Thor up to 5:20
Q favorite of Boat/Canoe until time ran out
COUNT-OFF & NAME-O-RAMA
16 Strong including 2 FNGs: Swanson, Cowbell, Half Caff, The Voice, Stagehand, Passport, Reverb, Rousey, Soot, G6, Hot Topic (FNG), Amazon, Blackout (FNG), Jenner, Huey, Abort
CIRCLE OF TRUST/BOM:
New years always bring about resolutions of people trying to set goals, some of which are too vague or too difficult to be obtainable (nothing wrong with resolutions, or setting high goals).  During this time of year, challenge everyone to think of one word they can choose to try to improve different aspects of their life, this stolen from an F3 podcast I listened to.  Examples of words I heard or found were Present, Change, Joyous, Purposeful (what I’m leaning towards).

The point is to let that word improve all aspects of your life instead of just choosing one thing you may or may not do.  In my case, to be purposeful with what I do.  Move and workout with purpose, love those around me with purpose, perform my job with purpose.  LIVE with purpose.
MOLESKIN: Continue to pray for Butterfly and his wife Chelsea and she tries to figure out what has been causing her medical issues; pray for Soot, Huey, and Hot Topic as they return back to station and for Soot’s possible deployment; pray for the Corcoran family who lost their son in a car accident Saturday night; pray for Stagehand as he travels to Florida to be present with his family; pray for our community and our brothers as we close out this year and begin 2019.

Wet 66

THE SCENE: Gross.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
BAC x10 IC
Little bit of…
Sumo Shoulders x10 IC
Tempo Squats x10 IC
Monkey Humpers x10 IC
Tempo Merks x10 IC
5 Bodybuilders IC

THA-THANG:
Gave choice of wet or dry workout. PAX chose wet.

Shoulder shredder (100 OH claps IC)

PAX mosey to top of cardiac.

Rd1: Each light pole going down cardiac. Route 66 – 8ct Bodybuilders. Run back up. Rabbits sweep everyone.

Rd2:Each light pole going down cardiac. Route 66 – Crab Cakes 4ct. Run back up. Rabbits sweep everyone.

PAX mosey to bottom of hill by AO

Alternating movements up the hill:
1) Crawl bear for 6 steps
2) Bear crawl for 12 steps
Continue until reaching top

Recovery jog back down to AO

MARY:
Shoulder shredder (100 OH claps 4ct)
1.5 min of Boat/Canoe with slight variations (flutters, OH claps, row the boat, etc)

COUNT-OFF & NAME-O-RAMA
CIRCLE OF TRUST/BOM:
Gave everyone a choice of the wet route or the dry route at the start of the workout. Told everyone the seemingly “easier” dry route would’ve consisted of 120 bodybuilders, 120 squat jumps, 120 flutter kicks, and 120 lunges. Choosing the apparent easier path doesn’t always end up easier in the long run.

MOLESKIN:
Pinto brought up the idea to rename Candy Corns to The Grady Pitsticks in honor of Quickrete. Lilydipper will reach out to Cap’n to see if we can get it changed in the Lexicon.
ANNOUNCEMENTS:
2nd F lunch today at Babalu at noon.

Everyone loves Doras

THE SCENE: Insert info about the weather, etc.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
BAC x10 IC
Little bit of…
Sumo Shoulders x10 IC
Tempo Squats x10 IC
Monkey Humpers x10 IC
Tempo Merks x10 IC
5 Bodybuilders IC

THA-THANG:
Shoulder Shredder – (100 OH Claps + cherry pickers)

PAX mosey to steps behind the hill that connect to the large parking lot

Partner Up: Doras
50x – Bodybuilders
100x – Cobra Merkins
150x – Squats
Run down, across, then to top of stairs, 2x burpees

Mosey back near AO

Bear crawl / Crab walk ladder curb to curb
PAX line up along the curb. Bear crawl forward across, 1 merkin w/ hands on curb, crawl bear back, 2 merkins w/ feet on curb. Go to 5. Flip over for crab walk. Crab walk forward, 5 dips with feet on curb, crab walk backward, 4 dips with hands on curb. Back down to 1

MARY:
Shoulder shredder

COUNT-OFF & NAME-O-RAMA
15 including 1 FNG (Amelia)

CIRCLE OF TRUST/BOM:
Sometimes you need to drag your friends out of bed to get them to F3. Keep bugging them. They’ll come around.

ANNOUNCEMENTS:
2nd F on Wednesday