F3 Knoxville

Tag: Coolio

20 to 1 Grind

THE SCENE
47 & Damp

 

Welcome & Disclaimer

 

WARM-O-RAMA
SSH x20 IC
Tempo Squats x15 IC
High Knees x15 IC on 4ct
Tempo Merkins x15 IC
Take a loop around the side parking lot then meet back at the start point.

 

THE THANG
The 20 to 1 Grind
One exercise in each of the four corners of the parking lot.

  • Corner 1 = Merkins
  • Corner 2 = Squats
  • Corner 3 = Dry Docks
  • Corner 4 = BBS

Start at 20 reps per exercise.  Perform the reps and run to the next corner counter clockwise to perform the next exercise.  Subtract 1 each loop until you get down to 1 rep per exercise.  Every 5 loops, make a trip up the hill next to the parking lot.

 

MARY
American Hammers x20 IC
4ct Flutter Kicks x20 IC
4ct Hello Dolly x20 IC

 

COT
Number Off & Name-O-Rama (7 PAX)

 

BOM
Stop pursuing happiness and start practicing contentment.  The first step of contentment is gratitude.  No matter how crazy or hard things are, there are good things to be thankful for if we will take the time to look.  The good news is the more thankful we are, the less discontent we are.  And as contentment grows, so does our sense of peace and joy.

 

MOLESKIN
It was a strong group this morning.  We kept is simple and grinded it out to some tunes from the 80’s and 90’s:

  • It’s the End of the World as we Know It – REM
  • Run-Around – Blues Travelers
  • Another One Bites the Dust – Queen
  • Keep Your Hands to Yourself – Georgia Satellites
  • Basket Case – Green Day
  • Hey Jealousy – Gin Blossoms
  • Mr. Jones – Counting Crows
  • Fly Away – Lenny Kravits

It was a great morning with a great group of men.  TClaps brothers!

Sugar High

THE SCENE: Perfect Day for a Mosey and some route 66 on the go.   26 pax left tha parking lot with a sugar high and burned off some Halloween goo!

5:30 COP

  • Imperial Squat Walker
  • High Knees 1/2 way across Lot then run it out
  • Skips 1/2 way across Lot then run it out
  • Squat 1/2 way across Lot then run it out
  • Karaoke 1/2 way across Lot then run it out
  • Shuffle 1/2 way across Lot then run it out

 Mosey to Route 66

  • Burpees – Circle to the 6

Head to long hill

  • Merkins – Circle to the 6

 Take Everest!

 Rock Pile – Dora

  • 3 trips each
    • Partner #1 15 Curls x 30 Rows
    • Partner #2 Run to the cones stopping half way for a burpee

Mosey to AO

  • Stops on the way
    • Squats x 20
    • Imperial Squat Walker x 20

Cash Out

  • Sprint to the top of the Hill next to the AO

Mary

  • Hello Dolly x 20
  • Flutter Kicks x 20
  • ATM’s
    • Shoulder tap x 15
    • Slow Merkin x 10
    • Fast Merkin x 10

ANNOUNCEMENTS:

  • 2 year convergence at the Asylum Saturday.   Engage EH
  • 2 year anniversary get together 2:00-5:00 at Concord Baptist

BOM

  • Seek a heart of Self-forgetfulness and look for the ways that God want to use you in the midst of life’s struggles  We are called to be salt and light all the time not just when it suits our schedule.

The Foxtrot, a year to remember

THE SCENE: Foggy
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

  • Side Straddle Hop X10 IC
  • 1 Burpee
  • Side Straddle Hop X10 IC
  • 1 Burpee
  • Side Straddle Hop X10 IC
  • 1 Burpee

THA-THANG:

7’s on the Hill

  • Squats at the bottom
  • Merkins at the top

High Impact Interval Training around the entire loop

  • 8 sets of the following
  • Lunge 1 light pole
  • High knees 1 light pole
  • Heels to butt 1 light pole
  • 50% run 2 light poles
  • 100% sprint 2 light poles

Top of Cardiac

  • Squats X20 IC
  • BBS X40 IC
  • LBC X100 OYO
  • Merkins X20 IC

MARY:

  • Side Straddle Hop X10 IC
  • 1 Burpee
  • Side Straddle Hop X10 IC
  • 1 Burpee
  • Side Straddle Hop X10 IC
  • 1 Burpee
  • Side Straddle Hop X10 IC
  • 1 Burpee
  • American Hammers X20 IC

COUNT-OFF & NAME-O-RAMA
5 stong in the gloom (a Fox box & 1), no FNGS

CIRCLE OF TRUST/BOM:

Baseline 2017 (Current State) and map out 2018 (Future State).  Get your goals down on paper for 2018 and plan to attack the next year.

ANNOUNCEMENTS:
THIS SATURDAY: F3 Knoxville, 2 years on!

  • Workout: 7:00am – 8:00am at Lakeshore Park (aka The Asylum)
  • Party: 2:00pm – 5:00pm at Concord Baptist Church (11704 Kingston Pike, 37934. Enter on the east side of the church by the gymnasium.)

Here is the signup link for the afternoon potluck:

https://m.signupgenius.com/#!/showRSVPSignUp/20F0D45ADA82FAAFE3-f3potluck
Here is the link for the F3 Awards:
https://goo.gl/forms/qESnc3HBA1cTwyr23

Halloween Special

THE SCENE:   42 – cool & crisp

F3 WELCOME & DISCLAIMER


WARM-O-RAMA:

  • SSH x 30
  • 5 Merkins IC
  • This/That stretch
  • Cherry Picker

THA-THANG:

Halloween special.  PAX got to choose either a Trick or a Treat at each location.   Exercise performed depended on what the PAX chose.  I have to give credit where it’s due, the whole “Trick or Treat” thing was fun but it wasn’t an original idea.  I borrowed it from P-Nut, who did this for last year’s Halloween workout!  Good ideas are worth repeating, thanks P-Nut!

  1.  AO Parking lot
    • Frankenstein lunges to the speed bump & back
    • Creepy Crawlers to speed bump & back
    • Trick or Treat #1:  Shock & Awe Thruster Merkins (10,9,8,7,6,5,4,3,2,1)
  2. Mosey to steep hill by the boats
    • Trick or Treat #2:  7’s on the Hill.   Burpees at the top / Squat Jumps at bottom
  3. Mosey to Matterhorn
    • Trick or Treat #3:  Suicides up the hill
      • Round 1:  Broad jump up & bear crawl down
      • Round 2:  Bernie Sanders up & bear crawl down
      • After 2 rounds complete Bernie Sanders all the way up & complete 10 Merkins and 3 Burpees OYO

MARY:

  • Trick or Treat #4
    • Hello Dolly x 25 IC
    • American Hammers x 15 IC
    • Peter Parker

COUNT-OFF & NAME-O-RAMA
18 strong including 1 FNG:  Coolio, Abacus, Tweet-E, Shooter, Tank, Bueller, Rainfly, Heisenberg, Flute Loop, Underhand, Detention, Peach Fuzz, Frenchie, Butters, Vanilla (FNG), Junk, Sparky, Bartman

CIRCLE OF TRUST/BOM:
BOM was more of a public service announcement:  today is Halloween which means kids will be Trick or Treating tonight.  Please be safe and drive slow as it gets dark this evening.  Watch out for little kids walking around neighborhoods and remember to check your kids’ candy before giving it to them.

MOLESKIN:
Great to see Tank back in action after several weeks on the sideline.   Welcome back brother!

ANNOUNCEMENTS:

  1. Saturday’s 2 year F3 Knoxville anniversary has been moved to First Baptist Concord gym due to weather.  This will mean less opportunity to cook-out so remember to bring a dish.   Also, remember to vote for the F3 awards – Tank will be posting something on GroupMe for those who haven’t voted.
  2. Saturday will be a Convergence workout at the Asylum at 7:00 to celebrate the 2 year anniversary of F3 in Knoxville.   Cap’n Crunch and Ratchet will be leading so bring your heart rate monitors!  On 2nd thought, you may just want to leave the HR monitors at home….with those two on Q you’ll probably be scared of the numbers you see.

The Story of TTTP!

One comment

Truckin to the Pound (TTTP) F3 Knoxville’s first CSAUP event organized by the PAX is in the books!

The idea was hatched months ago around a campfire at Junk’s place. You know the kind of campfire, somebody makes a joke about running from one AO to the next, one guy thinks it’s a great idea, two guys think he’s crazy, the rest of the PAX in attendance join in and the pack mentally revealed a CSAUP event…  Of course it had to have a name, plus Swirlie said he’d only do it if he got a shirt, and TTTP was born.

Lots of planning, emails, text  and GroupMe messages, and laughter later resulted in a route being created. Q’s volunteered and were assigned their AO, date was picked, swim was added then just as quickly discarded. You see the event was planned for all the guys who want to go do an OCR or Ragnar relay or some other crazy event but due to time, expenses, responsibilities, or adulting can’t always make that happen.

The morning of the event was here and we were greeted by a cold, windy, and rainy morning. Perfect weather for a CSAUP event.  A little before the scheduled 0600 departure time, 28 PAX descended on the Truck Stop AO.  Pulling into the Truck Stop it looked someone bought all the reflective tape in Knoxville and was working to create their own runway.  There were guys in shorts and short sleeves, pants and sweatshirts, rain jackets, headlamps, hats, gloves, rucksacks, La-z-boy was sporting a poncho, and Ratchet had on a bra.  But if nothing else we were ready.

THE THANG: Mosey from Truck Stop AO to Dog Pound AO about 8ish miles with 4 mini Qs along the way.

Kicking us off at the Truck Stop was Frosty:
F3 WELCOME & DISCLAIMER
Ssh x 20
Rockets
Windmills
Domo squats

10 squats, run to middle light
3 burpees, run to next light
5 thruster Perkins, Sprint back
3x

Mosey to Anchor Park where Swirlie steps up to Q
40 drydocs
Lunge parking lot
Bear crawl parking lot
Wheelbarrow parking lot

Mosey to the memorials on Evans Road

100 Merkins in honor of those who have sacrificed their lives for others.

Mosey to Anchor Park where La-z-boy lays the beatdown

Partner Workout
Partner A Lizard Merkins
Partner B Bear Crawls Reverse and Fwd
Imperial Walkers x 15 IC
PA – Flamingos
PB – Crab walks reverse and fwd
Merkins IC x 15
PA Mtn Climber
PB Gorilla Shuffle
Butt kickers for the win

Final mosey to the Dog Pound for Mayberry (who knew Concord Road had that big of a hill?)

Sandbag work, Pull-ups, Burpees, and squats

And it goes without saying that I think every member of the PAX was thankful we not only had vehicle support for waters, gear, and keys, but Junk patrolled the PAX shouting encouragement and blasting hair band music to keep us going.

COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
What stared as a crazy idea never would have happened without the help of my friends. God puts us where He wants us, and uses us as He needs us. What I also found out is how awesome the men who planned this are. Swirlie, Frosty, La-z-boy, and Toto all were instrumental in getting this thing going.  This event taught me to count on your friends, He puts us where He wants us, but He also puts them into our lives too.  Even with Frosty overly worrying about the details, none of this event would have been possible without good friends. I encourage each of you to go out and be the example of Jesus that He wants you to be, and allow Him to use you as He wants to use you.

We celebrated Swirlie leaving early to bring his baby girl home from the hospital after over a month in the NICU!  Our God is good.