Curveball – Page 12 – F3 Knoxville

[bluegrass-pm-otb] It’s Hotter When The Sun’s Out

August 7, 2024 BackBlasts

AO: bluegrass-pm-otb
Q: Curveball
PAX: Curveball, Pusher, Down Under, Dain Bramage (Will Olson), Lightweight, Finger Lickin’
FNGs: None
COUNT: 6
WARMUP:
SSH – 18
Baby Arm Circles Forward/Backward – 10 each
Chinooks – Tried two variations – 5 each
Cherry Pickers – 3
Rockettes – 10

THE THANG:
Bolt 45s (The Colt 45s of legs)
15 squats full standing position down to halfway position.
15 from halfway down position to full squat position and return up to halfway position
Finish off with 15 full squats or jump squats.
Toe Merkins on Staircase to track.

The Cooper – Mini (1/2 lap at track instead of full laps)
10 burpees, 10 Squats, then 10 Merkins. ½ lap track. Then 9,9, 9 of same. Count down to 1.

Mosey to path by 1st base at ball field.
Working towards fence by road. Five points of contact. Do 1 rep of each. Mosey back up to path. Increase rep count by 1 each time around.
Path – Big Boy Sit-ups,
Concrete Slab – Biceps push-ups,
Swings – pull-ups,
Mulch Barrier – Dips,
Fence – Monkey Humpers.
MARY:
10 4-count American Hammers
30 LBCs.

ANNOUNCEMENTS:
Dad Camp this weekend.

Prayers for Lizzy and other hurting brothers.
Windex and his daughter.
Those brothers looking for betterment in their careers.

COT:
As some of you know, I’m the executor or my parent’s estate. It sucks. My biggest issue, the one that literally keeps me awake at night, is trying to keep my brother and sister happy. We all started on the same page. But this process has become all about my siblings. And I never think of myself. Which is wrong.
How many of you like this workout? I DON’T CARE. I had fun and pushed myself. I have to learn to take that approach to things. I’m not saying be selfish. Or an ass. But sometimes you have to be selfish. You need to think of yourself.

Care about what other people think and you will always be their prisoner. Lao Tzu
The only thing wrong with trying to please everyone is that there’s always at least one person who will remain unhappy. You. Elizabeth Parker

The Slappy 420

July 22, 2024 BackBlasts

AO: shamrock
Q: slappy
PAX: Eliza, Toretto, Dumpster Dive, Curveball, Anchorman, LeBling, Crawlspace, Free Fall (Justin Whitaker), Oscar Meyer, slappy
FNGs: None
COUNT: 11
WARMUP:
– Warm up run in circle (shuffle, butt kickers, and high knees
– SSH
– Arm Circles
– Moroccan night clubs
– Cherry Pickers
– Runner Stretch
– 5 Merkins

THE THANG:
We did this 4x:
25 Merkins
25 Squats
25 Big Boys
25 SSHs
5 Burpees
1 lap around track but we made our way through the stadium steps

MARY:
-nope

ANNOUNCEMENTS:
-Marine Mud Run

COT:
Lots going on in the news lately. Here’s a couple verses that came to mind:

Head, Shoulders, Knees over Toes

July 15, 2024 BackBlasts

AO: shamrock
Q: Voodoo
PAX: Nadia (Aaron Jacques), Caveman, LeBling, Stitch, slappy, Curveball, The Situation, Crawlspace
FNGs: None
COUNT: 9
WARMUP:
Yes

THE THANG:
I was recently told about the Knees Over Toes guy so we incorporated a few of his suggested exercises.

Started at entrance and walked backward up the hill and then moseyed to CMU pile.

4 corners workout in the school parking lot.

Round 1
-split squats (10)
-v ups (15)
-toe merkins (20)
-heels touches aka awkward turtles (25)

Traversed to each corner by lining up head to toe in a plank position and slid CMU up to person in front. Run to front of line after you pushed all the CMUs and continued until we reached the corner. Rotated between left side push, right side push, and pull CMUs on each side.

Round 2
-heel elevated squats (10)
-dips (15)
-pickle pointers (20)
-curls (25)

Bernied between each corner during round 2

Round 3 was a mix of round 1 & 2.

Completed a few burpees for penance of broken CMUs, and then racked the remaining.

MARY:
10 monkey humpers

COT:
Be mindful of the words we use. They can have consequences.

Ephesians 4:29
Proverbs 10:19, 5:4
Colossians 4:6

EHed a couple of Q sign ups, and encouraged everyone to help fill the Q calendar to take the burden off of Slappy.

1st Q In My 30s – Track WOD

June 14, 2024 BackBlasts

AO: shamrock
Q: Steam
PAX: Pom Pom, Base Salary, Curveball, Commission, Caveman, Dumpster Dive (Brad Burnette), Mermaid, Crawlspace, Skidmark, Lizzy, Smoked Pickle, Lil’ Spice, DeVito, Flower Pot, Stitch, Gringo, Twitch
FNGs: None
COUNT: 18
WARMUP
– Mountain Climber: 15×4
– Merkin: 15×4
– Imperial Walker: 15×4
– Rockette: 15×4
– 3 burpees

THE THANG
(Mosey to the track – via side entrance by the baseball field)
– Whiteboard on track

(1) Cash In Lap
– 15 iron mikes
– Run to the opposite side
– 15 dry docks
– End up back here

(2) 6 Laps
– 6 total laps
– Reps at each end of the track
– 5, 10, 15, 20, 25, 30 = 6x
– Each round will have 1 X for both ends of the track. So in 1 full lap, you’ll hit two rep stations
– 1 — Burpees (5)
– 2 — Squats (10)
– 3 — Merkins (15)
– 4 — LBCs (20)
– 5 — Imperial Walkers (25)
– 6 — American Hammers (30)

(3) Cash Out Lap
– 15 Apollo Onos
– Run to the opposite site
– 15 Apollo Onos
– End up back here

Last lap — mosey the curves, sprint the straightaways

(Mosey back to the flag for Mary)

MARY
Core 4
– Flutter Kicks: 15×4
– Hello Dolly: 15×4
– LBC: 15×4
– Box Cutters: 15×4

ANNOUNCEMENTS
– Summer Convergence: UnCOVEred on 7.13.24
– uncovered-summer-convergence for more info
– Summer SWOLEstice — see Mermaid’s post in the f3knoxvillemain channel from yesterday
– Marine Corps Mud Run — August 31 in Maryville
– See Lizzy for more info

COT
“I wish the ring had never come to me,” said Frodo.
“So do I,” said Gandalf, “and so do all who live to see such times. But that is not for them to decide. All we have to decide is what to do with the time that is given us.

– Time is the only non-renewable resource — invest it well
– The investment of time we make in F3 furthers the mission, and we see the ripple effects in and outside of F3
– F3 has been a part of my life for close to a decade – and has changed, shaped, and molded me drastically. It’s a gift and privilege to be out here with you men.

Birthday Girl

June 7, 2024 BackBlasts

AO: asylum-pm
Q: Toretto
PAX: Title IX (Christian Prescott), Mr Jinxy, Drum Major, Dr Phil, Pusher, Lilydipper, Switchhitter (Tony), Pele (Jon Lindberg), Curveball, Lizzy, Brick, Dain Bramage (Will Olson), Glamper, High Heels
FNGs: None
COUNT: 15
WARMUP:
SSH, mountain climbers, Circle run, butt kicks, high knees, stretch as needed

THE THANG:
PARTNER UP
Station 1;
Partners alternate between 50 yard run and AMRAP SSH, no cheat merkins and big boys

Station 2;
Partners alternate between hill runs and AMRAP derkins, dips and lunges

Station 3;
Burpee/ imperial Walker 7’s

MARY:
Circle Mary

ANNOUNCEMENTS:
bluegrass-pm-otb officially launched at Bluegrass Elementary
westhills-ruck-otb officially launched at West Hills Park

COT:
Moment of silence for those who fell on D-Day