F3 Knoxville

Tag: Chaco

Bomb Shelter C.S.A.U.P. 2019

THE SCENE:
Low / Mid 30’s
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Fins on Q to get things warmed up!
SSH
LB Arm Circles F/B
Large Arm Circles F/B
Tempo Squats
Cherry Pickers
Lunges
Toe Touches
Jump Rope

THA-THANG:
Mosey .6 miles to the first beatdown location at the Elementary School.
The Ancient Kraken! (Designed by Pinocchio!) 8 Excersises with Mt. Suckmore & 5 Burpees:
After each exercise run around the Kraken, up Mt. Suckmore, Complete 5 Burpees and continue around the Kraken to the next exercise.  Rinse and Repeat for 30 min…

  • T-Merkins (x16)
  • Dr. W (x10)
  • Bobby Hurleys (x20)
  • Star Jacks (x30)
  • Mr. Spectacular (x12)
  • Shoulder Tap Merk (x12)
  • Single Leg Dead Lift Squat (x10ea.)
  • Alternating BBS (x20)

Just over 2 miles to the next beatdown location. The Murph & Mary at the Alcoa Bridge. Pax split in half and began with the Murph beatdown. Once completed they began Mary (OYO) for a rinse and repeat until the 1 hour time limit was completed.

  • Murph
    • 1 Mile Run
    • 100 Pull-ups
    • 200 Push-ups
    • 300 Air Squats
    • 1 Mile Run
  • Mary (Designed by Fins)
    • BBS (x10)
    • Ankle Touches (x10ea.)
      • Run to Bridge & Back
    • Holly Dolly (x10 IC)
    • American Hammers (x10 IC)
      • Run to Bridge & Back
    • LBC (x15)
    • Bicycle (x10 IC)
      • Run to Bridge & Back
    • Flutter Kick (x10 IC)
    • Mountain Climber (10 IC)
      • Run to Bridge & Back

1.8 miles to the next beatdown location. The Alcoa High School Football Field. (Designed by Mr. Rogers & Moses!)
Pax split into teams of 3 with 1 pax in each endzone and 1 at the 50 yard line. The pax member at the 50 completes exercise and release the pax member at the end zone. That pax member then runs to the 50, completes the exercise continues to the next end zone and releases the pax member. Rinse and Repeat. (1 hour total, with movements being 8 minutes each.

  • South End Zone Exercises:
    • Box Cutters
    • Leg Lifts
    • Mountain Climbers
    • Iron Cross Big Boys
    • Pickle Pounders
    • Bicycle Kicks
  • 50 Yard Line Exercises:
    • Peter Parker Merkins (x8)
    • Dry Docks (x8)
    • Body Builders (x4)
    • Bear Crawl (20 yards)
    • Hand Release Merkins (x8)
    • Big Boys (x10)
  • North End Zone
    • Air Squats
    • Bobby Hurleys
    • Reverse Pickle Pounders
    • Good Mornings
    • Monkey Humpers
    • Holly Dolly
  • After 48 minutes of movements the pax had the opportunity to “Cash Out”!
    • Moby – Flower 3:26 (High Plank / Low Plank – Bring Sally up / Bring Sally Down)

  • Alcoa Football Field Playlist:
    • Guns N’ Roses – Welcome to the Jungle
    • Ozzy Osbourne – Crazy Train
    • Sam Tinnesz – Ready Set Let’s Go
    • Imagine Dragons – Whatever it Takes
    • AC/DC – Shoot to Thrill
    • Beastie Boys – Sabotage
    • Linkin Park – Wretches and Kings
    • Carrollton – Shelter
    • AC/DC – T.N.T.
    • Sam Tinnesz – Wolves
    • Eminem – Till I Collapse
    • Carrollton – Made for This
    • Papa Roach – Born for Greatness
    • Dropkick Murphys – I’m Shipping up to Boston
    • Logic & Rag’n’Bone Man – Broken People
    • Metallica – For Whom the Bell Tolls
    • Moby – Flower

COUNT-OFF & NAME-O-RAMA
25 Pax!
CIRCLE OF TRUST/BOM:
What kinda “ripples” are you creating?  I spoke to the pax about the rock hitting the pond and the ripple effect.  Be a positive ripple in this world!
MOLESKIN:

Stairway to Heaven (If Heaven Is Monkey Humpers)

THE SCENE: Low 30’s. Distinct lack of rain.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
25x SSH IC
15x TN Rocking Chair IC
5x Cherry Pickers IC
10x Hindurkins IC
Calfkiller (5 sets of 20 calf raises, punctuated with 25%, 50%, 75%, and AYG runs across the parking lot)

THA-THANG:

Mosey through the parking lots toward Success Drive entrance.
Stop at steep hill for 7’s: Burpees and Squat Jumps.
Audible after the first trip up the hill… There’s seeding and landscap netting up there!
Mosey on around to a clear hill and continue with 7s

Continue mosey to the Success Drive entrance, Al Gore for the 6 and then 10 Merkins OYO

Head across the street to the alley and stairway behind the strip mall.
Partner up, one PAX at the top, one at the bottom.
Partner at top starts exercise, partner at bottom runs up the stairs and immediately back down.
At the bottom, call for battle buddy by name and do reps of exercise until battle buddy completes stair run and calls.
Stick with same exercise until Q calls out next exercise, at which time upper and lower PAX swap places.
Exercises:
Merkins
Monkey Humpers
LBCs
8-count Body Builders

Head back toward the AO…

Stop in front of the Zaxby’s in a well-lit area
Line up on the sidewalk facing the restaurant – 15x 4ct Monkey Humpers IC!

Back across the street… Hey, there’s a pile of bricks! Everyone grab 2 for some impromptu shoulder work!

Finally back to the AO

MARY:
Just enough time to row our boats gently down the stream a few times…
COUNT-OFF & NAME-O-RAMA
12 PAX killed it today!
CIRCLE OF TRUST/BOM:
So yesterday had quite a few instances of suck. Nothing awful, but kinda one of those days. Late leaving the house because we had to prep for a last-minute showing. Got a call from Doggy Camp that the dog has diarrhea and needs to go to the vet. Leave work and go sit at the vet for a couple hours. Turns out she’s contagious and can’t go back for a week, so there goes my lunch for the next week. Take her home, back to work, stay late, come home, clean up diarrhea…

I say all that not to have a pity party for me, but to point out kind of how minor all that stuff is in the big picture… However, the biggest suck turned out to be my attitude. I was convicted by something I saw on Facebook of all places. Just a little platitude on a cloud background, but it was appropriate, and it rang true: You can’t always choose your circumstances, but you CAN always choose how you react to them. I had reacted poorly. Selfishly. I didn’t come out and blow up in some way I would regret later, but I just seethed away inside. It’s pride. It’s sin. And it just eats away at your soul, taking your eyes off the mark.

So don’t let things control you. Take control. Choose how you react when the crap hits the fan (or splatters on the wall, as the case may be).

MOLESKIN:
Bittersweet Q this morning… It’s great to lead a great group of HIMs, but hate that the opportunity came at Bagger’s expense. Speedy recovery to you, Sir!
ANNOUNCEMENTS:
Town of Farragut Shamrock Ball (father/daughter).
Official launch coming up for the Quacken (Fountain City) coming March 1

The 7 of Diamonds

THE SCENE: breezy mid 40’s
F3 WELCOME & DISCLAIMER:  Given
WARM-O-RAMA:
20 SSH, 15 mountain climbers, 10 tempo merkins, 15 imperial walkers, 10 windmills, 15 Moroccan night club
THA-THANG:
We played the 7 of diamonds this morning and won big! We started with a mosey and formed a line for an Indian run and found a nice “diamond-shaped” parking lot. Here’s the 7 of diamonds.  Do each exercise at each corner of the diamond.  All exercises are in increments of 7.

  • 7 burpees
  • 14 merkins
  • 21 squats
  • 28 SSH
  • 21 flutter kicks IC
  • 14 wide-arm merkins
  • 7 burpees

I had 2 rounds planned, but I didn’t think that we would get to the 2nd.  We got 7 diamond merkins at the corners and started on our way back.

  • 14 walking lunges at the beginning followed by a mosey for a little bit.
  • 21 mountain climbers and mosey to the F3 parking lot
  • 28 hello Dolly (single count)
  • jail break to the shovel flag
  • 21 crabets to finish off.

MARY:
I guess you could call the crabets our Mary.
COUNT-OFF & NAME-O-RAMA
16 at JUCO this morning.  Great Friday crowd!
CIRCLE OF TRUST/BOM:
Be a servant leader.  John 13:13-16.  Jesus had just washed the disciples’ feet showing a great example of being a servant leader.  He humbled himself and became a servant to accomplish God’s will on this earth.  Look to His example and remember that being a leader is about serving others.  So, step up and take those leadership opportunities in front of you and serve!
MOLESKIN:
Pre-ruck with Doubtfire, Judge Judy, and Spotter was a great way to start the day!  Thanks men.
ANNOUNCEMENTS:
CSAUP tomorrow!  If you have never done an event like this, I highly recommend it!  It is definitely an experience you will enjoy and not forget.

The monthly challenge is burpees OYO!  Get ’em done boys!

Fun on Crumpet

THE SCENE: 50s. Heat wave.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Squats 4-count x 15 IC
Merkins 4-count x 10 IC
Burpees x 5
THA-THANG:
Carry CMUs to Crumpet
Burpee Broad Jump
30 Curls
Bear Crawl
30 Tricep Extensions
Inch Worm Merkin
30 Bent Rows
Crawl Bear
30 Upright Rows
Lt Dan
30 Goblet Squats
Repeat
MARY:
Captain Thor w/ CMU 8:32
LBCs 1 minute
COUNT-OFF & NAME-O-RAMA
12 brave souls.
CIRCLE OF TRUST/BOM:
“A runner is a miser, spending the pennies of his energy with great stinginess, constantly wanting to know how much he has spent and how much longer he will be expected to pay. He wants to be broke at precisely the moment he no longer needs his coin.”

“What’s crucial is the need to override what your instincts are telling you to do (slow down, back off, give up), and the sense of elapsed time. Taking a punch without flinching requires self-control, but endurance implies something more sustained: holding your finger in the flame long enough to feel the heat; filling the unforgiving minute with sixty seconds’ worth of distance run.”

“In a wide variety of human activity, achievement is not possible without discomfort.”
– Alex Hutchinson Endure
MOLESKIN:
ANNOUNCEMENTS:

Chacet

Chaco & Rocket Co-Q

THE SCENE: a good day to feel some pain…
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

  • Side straddle hops (IC) 4ct
  • Squats (IC) 4ct
  • Hand release merkins
  • Cherry pickers
  • Some other fun stuff…

THA-THANG:

Rocket on the Q

Mosey in 2 lines to the back of campus r of people(3 stops before maintenance building)

  • Indian line formation
    • Station 1, burpee (10 – OYO)
    • Station 2, big boys (20 – OYO)
    • Station 3, merkins (20 – IC)

At the maintenance building

  • 11s at the stairs (squat jumps – Carolina dry docks)

Chaco

Concentration game. Break into two groups, each group picks two cards. If they match to one exercise and sprint to end of parking lot and back to repeat. If cards don’t match, do both exercises.

MARY:

Rocket

10 V-ups 4ct then sprint

10 baby crunches (4ct) then sprint

10 box cutters (4ct) then sprint

10 Flutter kick (4ct) then sprint

COUNT-OFF & NAME-O-RAMA

5K, Bagger, Booster, Cable Boy, Chaco, Doubtfire, Dreamer, Erector, Judge Judy, Kenjo, Rocket, Snaggletooth, Spotter, Sweeper,

CIRCLE OF TRUST/BOM:

don’t stress about parts of like you can’t control. take that time and energy and apply it to things that you can control.

ANNOUNCEMENTS:

  • Bring snacks for the Wesley House
  • Oak Ridge AO starts in February