F3 Knoxville

Tag: Curveball

October and Octopus

AO: asylum-pm
Q: Curveball
PAX: CRISPR, Lizzy, Steam, Pusher, Abacus, Tenderfoot, Brick, High Heels (Henry Ritchie), Dung Beetle (Scott Kimsey), Piston, Drum Major, Swimmies (Nathan Chesney), Curveball
FNGs: None
COUNT: 15
WARMUP:
SSH
Cherry Pickers
Tie Fighters
On a hill 5 merkins one way then opposite
Abe Vagodas
Windmills

THE THANG:
Congested Reverse Route 66
11, 10, 9…. Merkins, Squats, and LBC
Everyone circles to pick up six. All finish together.

Pure Burn (on fence 3 rounds to 10)
10 each Side crunches,
30 Calf Raises

Doracides. Suicides to 3 cones/trees. 1 burpee, 2 burpees, 3 burpees.
100 Merkins
150 LBC
200 Squats
R/R until until six is up.

Three trees or points 20 yards apart in a triangle. At each spot 5 merkins, next round 10, final round 20. 105 total.

MARY:
10 flutters, 10 Gas Pumps, stretch a little, 1 minute or so Superman.

ANNOUNCEMENTS:

COT:
October is spelled similarly to Octopus. Googling one can take you down the curiosity path of the other. Sy Montgomery is an naturalist who tends to speak on Octopus. The octopus is really cool creature. And October 8th is World Octopus Day! Not national but world. So, it’s a big deal and kind of fits in the whole October original thought process.

Anyways, Sy has this quote: “I think all animals have souls. I feel certain that if we have souls, octopuses have souls, too. If you grant something a soul, it demands a certain level of sacredness. Look around us. The world is holy. It is full of souls.”

The move to fall/October has me thinking about holidays/football/Cubs playoffs/etc. And because of the constant interaction with my father and family while dealing with my father’s skin cancer and congestive heart failure, football is a popular topic. And my family is upset with the Chicago Bears. Cubs too. At first I believed that stress and non football issues played a roll in my anger and frustration towards my favorite franchise. But then I realized that I’ve always been like this. Not sure why? However, the thought expressed above by Sy helps. Remember, that those that anger you or disappoint you to a point of fury or action (throwing a remote, for example) have souls. Are part of a holy world. For me, this simple thought lessons my emotional extreme. It may help you too.

Flag Handoff to Slappy

AO: shamrock
Q: Betty
PAX: Oscar Meyer, Base Salary, Glamper, Nadia (Aaron Jacques), skewer, Jardet, Band Camp, Dumpster Dive, Curveball, Honeydew, Steam, Skidmark, Waxjob, Rocket, Anchorman, Stitch, KickFlip, Toretto, Mathlete, The Situation, Mermaid, Free Fall (Justin Whitaker), Nacho Libre, Tailhook, Econoline, 5K, slappy, Guardrail, Commission, OBrother, Voodoo, Baby Boomer, Eliza, Ribbed, Betty, Dragon Slayer, Thunder
FNGs: None
COUNT: 37
Disclaimer given
WARMUP:
SSH,Merkins,Squats,Curtsey Lunges, Cherry Pickers
THE THANG:
Mosey to baseball hill and complete 11’s
Monkey humpers at the top of the hill
Iron Mikes at the bottom
Mosey to the big parking lot with a bernie in the mix and complete the below:
Hub and Spoke Workout
Hub is 5 burpees

Spoke 1- 50 SSH
Hub
Spoke 2-50 Shoulder taps
Hub
Spoke 3-50 Freddy Mercury’s
Hub
Spoke 4- 25 Imperial Walkers
Hub
Spoke 5- 20 Lunges (10 each leg)
Hub .
Spoke 6- 25 Merkins

After we finished this we made out way to the FIA parking lot where we completed a shoulder burning exercise consisting of Merkins, Shoulder Taps and Plank jacks without dropping our knees
Mosey to the straightaway back to the AO and did a series of bear crawls and lunges
Back to flag in enough time for 1 burpee
MARY:
None
ANNOUNCEMENTS:
COT:
This was a very special day as we passed the shovel flag off to a new leader, Slappy! It is going to be extremely exciting to see what he does in the role and how Shamrock is going to thrive under his leadership.

We have all heard the quote, “Strong men create good time, good times creat weak men, weak men create bad times, bad times create strong men.” I head some commentary on this quote from Nick Freitas on this and says, “Bad times don’t create strong men, strong men are made by the influence of other strong men.” He goes on to talk about how strong men are there through good times and bad, but in the bad times, strong men are once again appreciated for what they contribute to society.
I instantly thought of F3 and the group of strong men that I have the privilege of working out beside every morning. All of you have made me a stronger man in all areas of my life and I am thankful for every one of you.

Old McDonald’s Walk

AO: shamrock
Q: slappy
PAX: Curveball, Baby Boomer, Commission, Anchorman, Stitch, Mermaid, Skidmark, Bed Wetter, Betty, slappy, Toretto, Base Salary, KickFlip, LeBling, Swifty
FNGs: None
COUNT: 15
WARMUP:
-pickers
-reach for the sky
-SSH
-mtn climbers
-tempo merks
-m nightclubs

THE THANG:
-7s at the half pipe (hill runs and merkins)
-grab two CMUs and farmer carry the shamrock loop. Stopping at intervals to do various heavy workouts.
-fun was had

MARY:
-no time

ANNOUNCEMENTS:
-handoff on Friday

COT:
-The enemy wants us to live our life on the sidelines where we have no impact in the game. One of his favorite strategies is apathy. We drift from one thing to the next as if our involvement has no value or consequence and as a result our involvement has no positive value or consequence. So start with choices. Make all your decisions count. If you don’t choose, it will be chosen for you.

12th days of Christmas at F3.

AO: asylum-pm
Q: Pusher
PAX: Steam, Lilydipper, Brick, Welch’s, Pusher, Flashback, Drum Major (Mike Johnston), Curveball, Lizzy, Swimmies (Nathan Chesney)
FNGs: None
COUNT: 11 HIM and Redcard too.
WARMUP:
Motivator 5
Baby arm circles/ reverse / overhead
Slow tempo squat
Twisties
Trunk Stretching on your six

THE THANG:
12 days of Christmas workout (suicide)
1-6. And 6-12. Gift from Pusher 😊🎄🎅
1st Bigboy
2nd Hello Dolly
3rd day Flutter kicks
4th day Carolina Dry docks
5th Burpees
6th diamond merkins
7th Merkins
8th Jump squat
9th Squat
10th Bobby Hurley
11th Lunge
12th Side straddle hops

For the Christmas Eve (Noche Buena)
4 stations
1st Carolina dry docks/ Merkins/ Wide Merkins
2nd LBC / Bigboy sit ups/Fluttek kicks
3rd overhead/ Baby Arm Circle/ Reverse
4th Rocky Balboa/ side straddle hop/ Mountain Climbers
10 reps all exercises

Mosey to Haslam Rock
Side straddle hop 12 reps
Mosey to the No parking sign and IRKINS 12 reps and Jailbreak back to AO
Stretching Cobra and Finally
ATM ( confusing atm). 😊

ANNOUNCEMENTS: the Forge with Steam and Brick

Word : Don’t let anybody that you can’t do it. If you have a dream, protect it

IPC Week 3 @ Shamrock

AO: shamrock
Q: Mermaid
PAX: Betty, Eliza, Anchorman, KickFlip, Tailhook, slappy, Bed Wetter, Mermaid, Base Salary, Voodoo, Nacho Libre, Curveball, LeBling, The Situation, Toretto, Paper or Plastic (Bryan Berry), Swiftie
FNGs: None
COUNT: 17
WARMUP: mosey to the CMU’s
THE THANG: IPC Week 3
MARY: None
ANNOUNCEMENTS: none
COT: Don’t be afraid to own up to your weaknesses. One of mine is prayer. I have been pondering Job this week, and how even in his anger, he was prayerful and God was pleased with him because he prayed. I know that my prayer life can improve, and that I need to be willing to “talk” to God more. Where are your weaknesses, where can you improve? Don’t be afraid to be vulnerable with this group and seek improvement. Also, when addressing a weakness, start by looking in the mirror, don’t start by blaming others.