F3 Knoxville

Tag: Betty

[the-pulpit] Hill Work

AO: the-pulpit
Q: Voodoo
PAX: Leland Robbins (Geiger), Commission, MessyHobbs, Rougarou, Smoked Pickle, Sawdust, Betty, Ike
FNGs: None
COUNT: 9
WARMUP:
Check

THE THANG:
Mosey to hill behind the tennis court. Partner up. While one partner runs up the hill, the other stays put and holds an exercise. Rotate until everyone completes each exercise
-V Up
-Plank
-Wall sit

PAX claimed the grass hill was too wet so we moved over to the road to complete two more rounds.

Move to the CMU pile and completed three rounds of:
-Swings
-Rows
-OH press
-Tri ext
-big boys

MARY:
A few rounds on the turf before moseying back to the flag

ANNOUNCEMENTS:
Lunch Friday (5/10) at the Creekside food park (corner of Schaad/Western). 11:30

COT:
Spoke about the F3 brother in St Louis who recently passed during his first beatdown and the need to focus on eternal things.

King Builder Pre-Ruck

AO: asylum-daybreak
Q: Sawdust
PAX: Smoked Pickle, Betty, Mermaid, Swanson, FixerUpper, skewer, Humper ( Sam Hartness )
FNGs: None
COUNT: 8
WARMUP: Sawdust & then Betty planted their respective :shovelflag:

THE THANG: Rucked around the park for 3.27 miles

MARY: No time for them.

ANNOUNCEMENTS: Drop our rucks & get in the circle of the AO to start the beatdown.

COT: Deferred to the end of the King Builder Beatdown

[f3knoxvillemain] King Builder (Convergence)

AO: f3knoxvillemain
Q: Tinker Bell-GTE Trainer (STL) , Motorboat (Indianapolis)
PAX: Blindside, Waxjob, Shuttlecock (Riley Brady Parmer), Rep Sleepy, Commission, P3, Z-Pack, Steam, skewer, Spellcheck, Single (Ryan Chambers), Brick, Tenderfoot, slappy, Gmail, Borg, The Situation, Maxime – Pittsburgh, Nubbins (F3 Muletown), Kodak (Joe Beach), Uncle Rico (Naperville), FixerUpper, Lizzy, CRISPR, F3 Pluto ( Hugh Nystrom), Tropicana, Charmin (John Willis), Pac-man, Stitch, Snitch (Cory Beilharz ), OnStar, Swimmies (Nathan Chesney), Duggar, Choir Boy, Betty, Voodoo, Smoked Pickle, Grandslam, Einstein, Lilydipper, Pusher, Guppy, Guardrail, Median, Mermaid, KickFlip, Cheatsheet, Utah, Toretto, Honeydew, Tonka, Pom Pom (Grayson Vaughn), Eliza, Ribbed, I-Beam, Mathlete, Cart Girl (John Sadler) (Chatt, TN), Swanson, Abort (Jeremy Loftis), Dumpster Dive, Anchorman, Humper ( Sam Hartness ), David Wood, Bones, Rooter, scratch & win, full moon,, Ike
FNGs: 1 Ike
COUNT: 89
Kingbuilder
Q: Tinker Bell Bones Motorboat
Warm Up: Mosey to the base of Picket’s Charge
Thang 1:
Get Right-Fatigue makes a coward of us all
-Bones led a series of up and down the hill with Bomb Jacks, Burpees, Monkey Humpers
-Live Right-When in charge, take charge
-Motorboat led standard F3 exercises IC emphasizing staying together as a team and the importance of cadence
-Lead Right-Leaders build leaders
-Tinker Bell led 4 corners with exercises of No cheat merkins, no surrenders, and get ups. Guppie was tasked and taught to lead the group in SSH and 6ct burpee IC
-AAR process
-Leave Right-Virtuous leaders work themselves out of job
-Guppie taught Pusher to lead SSH and Burpees IC
-AAR process

Mosey back to flags

The COT was the Nant’an change from Kickflip to Mermaid.

[the-pulpit] CMU Surprise

AO: the-pulpit
Q: Voodoo
PAX: Neon, Sawdust, Charmin (John Willis), Fabio (Joe Hamilton), Leland Robbins (Geiger), Eliza, Betty, Rougarou, Smoked Pickle, Trojan
FNGs: None
COUNT: 11
WARMUP:
Plenty of stretching

THE THANG:
I came bearing gifts…CMUs

Partner up. One partner farmer carries CMU down US parking lot. Other partner does 3 BBS and runs to catch partner, then switch.

Stationed at LS cafeteria. Dora-style workout. One partner completes exercise while other moves to bus and back. One twist – both partner’s CMU must be used at all times.

Exercises were:
-rows
-walls sits
-OH press
-toe merkins
-curls

Completed two rounds then slowesy to mid point of parking lot where we resumed our first exercise making our way up behind the US to the resting place for the CMUs under the softball ramp.

Stopped at the turf for 10 no handed getups. Moseyed back to the flag for a few merkins

COT:
Discussed some takeaways from the book “Into the Wild.”
-life with less can be more fulfilling
-experienced are best when shared
-document your own life with pictures and/or journals
-Subject of the book blindly trusted so many strangers for rides, shelter, employment, etc and received a lot of help. What would happen if we all gave people we don’t know the benefit of the doubt? Gave them compassion, love, and respect as the default?

Worth a read, there is also a movie.

We’ll see what happens!

AO: shamruck
Q: Eliza
PAX: Dumpster Dive, Glamper, Tonka, Betty, Brick, Commission, Eliza, KickFlip, Lizzy, Mermaid, The Situation, Steam, Free Fall (Justin Whitaker)
FNGs: None
COUNT: 13
WARMUP: 4 corners around the Dutchtown Loop starting with Weigels Hill. We travelled various sandbags and Jerry cans stopping to do 10 squats and 10 merkins at each corner.

THE THANG: Ruck retention pond loop down the hill from the fire hydrant across and up the other side. At the top do one 40lb sandbag burpee. Repeat adding an extra burpee til you get to 5.

Finished with another heavy mile.

MARY: Flutters with Ruck, Ruck sit-up and press, LBCs, Rows, OH press, curls.

ANNOUNCEMENTS: GTE in April

COT: sometimes we can be stubborn and resistant to change. Be open to trying to new things and going along with change. I made an open invitation to the PAX to grab a Q and let’s do more of this heavy stuff/PT as they wish at Shamruck.