F3 Knoxville

Tag: Filter

Boulder Shoulders

THE SCENE: Beautiful sunny morning. No humidity. Perfect.

F3 WELCOME & DISCLAIMER

WARM-O-RAMA:

  • BAC 10x ea way IC
  • Little bit of this & that
  • Hillbilly 10x IC
  • Tempo Squat 10x IC
  • Tempo Merkin 10x IC

THA-THANG:
Mosey out of AO around the infield loop then to coupon pile below STEM academy. Each PAX grab a large rock, or two small ones and mosey back to the AO start. PAX held rock(s) full extension overhead and walked as a team around the infield. Stopped at 1st corner and performed 10 mt climbers (4 ct) IC. Continued walk with rock held overhead. Stopped at next corner and performed 10 Peter Parkers IC. Continued walk. Stopped at end of infield and performed 6 mt climbers IC and 6 Peter Parkers IC. Mosey back and returned rocks to coupon pile.

PAX mosey to Big Ball stairs. Identify battle buddy.

  • Partner A: Sprint stairs to first flat and perform 2 burpees. Sprint to very top and do 4 burpees. Back to flat 2 burpees. Then back to bottom & tag partner.
  • Partner B: Various ab work: Flutter kicks, LBC’s, American Hammers, Bicycles
  • Rinse & Repeat 4 rounds each person

PAX mosey to Hill/Ayers Hall via pedestrian bridge. Stopped on pedestrian bridge for 10 tempo merkins IC. Continued to Ayers Hall

PAX circle up:

  • 20 flutter kicks IC
  • 10 merks OYO
  • 20 hello dolly IC
  • 10 merks OYO
  • 20 box cutters IC
  • 10 merks OYO
  • 20 LBC’s IC
  • 10 merks OYO
  • 20 American hammers
  • 10 tempo merks IC

Mosey back to AO

MARY:
Cashed out with ATM’s

COUNT-OFF & NAME-O-RAMA
15 deep. 4 FNGs. Had Soot’s father, uncle and cousin join us as well as Steam’s father.

CIRCLE OF TRUST/BOM:
I recently read Bryan Cranston’s memoir and he talked about an experience he had at the NYC marathon. He was leaning against a tree taking pictures of runners crossing the finish line and he thought to himself “There’s no way that I could do that.” Moments later, an elderly woman, likely in her 80s, crossed the finish line. Then a younger man with one leg. He thought that if they could do it he could too. So he took a leap and just decided to sign up for the following year. He trained for a year and finally entered the race. He breezed through the first 20-22 miles then hit a wall and his body started shutting down. He kept pushing through and just when he thought he was going to collapse, he saw the finish line. He said he never experienced such elation than he did in that moment. After he finished the race he vowed that he would never say the words “I can’t do that.”

This really resonated with me bc of two occasions:

  1. I was at a Friendsgiving dinner back in November and they were talking about running in the Knoxville marathon as a 4-man team. They needed a 4th so I just decided to sign up. I have never even ran in a 5k or 10k, but I took on the longest leg of almost 8 miles. I’ve always told myself (and others) “I can’t do that” when running for distance. However, I signed up and ran in the race and it was very fulfilling.
  2. Pfeiffer has been trying to get me to join F3 for about 1.5 years. By the way he talked about it, I always thought that it was 100% ruck workouts and I repeatedly told him “I can’t do that”. “There’s no way I can do that stuff.” Now we’re both signed up for the Star Course next week, and two tough events this summer. I’ll be forever grateful for Pfeiffer continuing to push me and introducing me to the fine folks of F3.

Don’t be your own roadblock. Don’t tell yourself that you can’t do something. Don’t listen to other naysayers around you. 

Quote from Benjamin Franklin: “I have met the enemy, and it is the eyes of other people.”

ANNOUNCEMENTS:
Printshop Beer coming soon!

Ups and downs

THE SCENE: 62* and clear, perfect for a beatdown or some more SWAT training
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH 20x IC
Temp squats 10x IC
Peter Parker merkins 10x IC
Imperial walkers 10x IC
Large group and plenty of mosey in store, had PAX number off prior to leaving AO to ensure we leave no one behind.

THA-THANG:
Mosey out of the SP towards amphitheater, making right turn up the hill.  Stop and Al Gore at red light at 17th street while waiting for the 6 to catch up.  Cross 17th and mosey around parking garage to the pedestrian bridge at the bottom of The Hill.
PAX lunge across bridge
First person across (Petey) clears the ramp and begins merkins, PAX join in as they clear the bridge.

Continue mosey to the west side of Ayres Hall on The Hill.  Routine is Sevens.

  • Start with 6 burpees at the bottom, run to the top of the hill, 1 jump squat.  Return to the bottom for 5 burpees etc. working through the Sevens routine.
  • Jackrabbits instructed to alternate between 15 merkins and 15 BBS at the top once completed.

Recover and 10 count.  PAX take a slow mosey down the stairs on the west side of the hill toward the University Center.  PAX instructed to find a battle buddy who they have never paired with before.  Partner A will start at the bottom of the stairs and sprint the stairs to the top, turn around and return.  Partner B does as many reps as possible of exercise one until Parter A returns.  Flapjack, Partner A does exercise one as many reps while Parter B runs.  Then move onto exercise two and continue through.  Exercises

  • Plank jacks
  • Superman swims
  • Table rows
  • Hand release merkins
  • Thrusters

Recover and 10 count.  Begin mosey back to AO

MARY:
Floor wipers 6x IC

New exercise, Q tried to move too quickly.  We’ll get there haha
COUNT-OFF & NAME-O-RAMA
22 Strong: Preacher, Half Caff, Soot, Petey, Stagehand, Singlet, Pretzel, Bareback, Lactate, Swanson, Filter, G6, Waffle House, Careless, Quarantine, Cougar, Cowbell, Downhill, Threadcount, Bitcoin, Rousey, Abort
CIRCLE OF TRUST/BOM:
Don’t have a scarcity mentality, where you believe to get more you must take from others.  Have an abundance mentality: When people are genuinely happy at the successes of others, the pie gets bigger.

ANNOUNCEMENTS:
Hardship Hill OCR in two Saturdays.  A few spots still open, and if anyone would like to volunteer or knows anyone that might to get in touch with Tank or with me and I’ll get them to Tank.

Just Keep Moving

THE SCENE: 27 degrees.  Cloudy.  Snow on the way (hopefully)
F3 WELCOME & DISCLAIMER
WARM-O-RAMA

SSH x 25

Baby arm circles 12 forward, 12 back

Tempo Squat x 10

SSH x 25

Tempo Merkin x 10

THA-THANG:

  • Mosey to UT parking garage
  • Dora 1-2-3:  Partner up.  Cumulative 100 merkins, 200 LBC’s, 300 squats between partners.  While one partner performs exercise, other partner Bernie Sanders up the ramp, touches the wall and runs back.  Jack rabbits help slower PAX finish reps.
  • Burpee Dans:  1 burpee then 4 lunges across garage, turn around and repeat with 2 burpees and 4 lunges back.  Repeat with 3:4, and 4:4 ratios.
  • Four Corners:  10 BBS first corner, run to 2nd corner and complete 10 flutter kick (4 count), run to 3rd corner and 10 American hammers (4 count), run to 4th corner and 10 Hello Dollys (4 count).
  • Mosey back to AO

MARY:
La La Leggy:  20 squats, 20 lunges (10 each leg), 20 drop lunges (10 each leg), 20 jump squats, 20 calf raises

COUNT-OFF & NAME-O-RAMA
16 strong.  No FNGs.  Ponder was also in attendance, but I could not find his tag.

CIRCLE OF TRUST/BOM:
Just keep moving.  We have applied this to our workouts the last several weeks due to the cold weather.  If we don’t, our bodies shut down, hypothermia begins, and left unchecked we die.  We can apply this to our personal and spiritual lives as well.  If we are not moving forward we are stagnant at best and more likely than not regressing.  What areas of your life have become stagnant?  What have you neglected or given up on?  What can you change or do to take action in these areas of your life?

Hebrew 12:1 Therefore since we are surrounded by so great a cloud of witnesses, let us also lay aside every weight and sin which clings so closely, and let us run with endurance the race that is set before us, looking to Jesus, the founder and perfector of our faith, who for the joy that was set before him endured the cross, despising the shame, and is seated at the right hand of the throne of God.

ANNOUNCEMENTS:
Encouragement to sign up for open Qs

Stairs and Pain

THE SCENE: Crisp and comfortable
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
-SSH X25 IC, -Tempo Squat x10 IC, -BAC x10 (Forward/Reverse) IC, Tempo Squat x10 IC, SSH x25 IC
THA-THANG:

PAX form two lines and mosey around area to identify each station…

AMRAP (12 minutes)

As many rounds as possible for 12 minutes the PAX completed 10 reps at three stations of the following…

  • Pull-ups at the Big Ball Beams
  • Box Jumps at the TN Amphitheater Stage
  • Burpees at the Bridge

Abort gave us a 10 count…

Mountain of Pain

PAX sprinted to the top of the Big Ball Steps and did the following:

  • Hand-release Merkins 10-1 (10 at top of steps, 9 at bottom, 8 at top, rinse repeat to 1 rep at the bottom)
  • When finished PAX did Flutter Kicks x20 IC, American Hammers x20 IC until the six was up.

Preacher gave the PAX a 10 count…

PAX sprinted to the flat area (for time purposes) instead of to the very top of BB Steps and did the following:

  • Same 10-1 repetition as the Hand-Release Merkins but this time WW2 Big Boy Sit-Ups were completed.

PAX re-formed their two lines again and moseyed to AO starting point.

MARY:
CASH OUT with ATM’s (15 4 count shoulder taps IC, 10 tempo merkins on a single count IC, 10 speed merkins x10 IC)
COUNT-OFF & NAME-O-RAMA
19 PAX (1 FNG!)
CIRCLE OF TRUST/BOM:
Spoke about intentional leadership on my NYE Q.  The same is true now.  If we are not moving forward, we are being stagnant.  If we are being stagnant then we are being left behind.  The downtown AO has unlimited potential and if we want to see it grow we must cultivate it and that happens from stepping outside our comfort zones and intentionally leading here.  Challenge this AO to two VQ’s next week at the Big Ball AO.  If guys have questions, get with any of us who have Q experience as a resource or even as a Co-Q.
MOLESKIN:
Prayer request were made.
ANNOUNCEMENTS:
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.

Blasters and BOMBS

THE SCENE: 22* which would have felt like summer compared to the last few days if not for the WIND
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Quick lap around the world’s fair lawn to get everyone moving.
SSH x 20 IC
Merkins x10 (on 4 count) IC
Imperial Walkers x11 IC
THA-THANG:
PAX mosey out behind amphitheater, and pause at the first pedestrian bridge for a round of leg blasters.  All exercises done in cadence with no breaks.  Squats x20, lunges x20 (10 each leg), jump squats x10.  Recover and continue mosey to parking lot behind Min Kao building on campus.  PAX partner up for BOMBS routine.  Dora style, partner one runs up and back down ramp while the other partner performs exercises.  Once the partner running makes it back to the parking lot, they pick up in exercises and partner two runs.  Each pair of partners performs:

  • Burpees x50
  • Outlaws x100
  • Merkins x150
  • BBS x200
  • Squats x250

PAX who finish early begin planks, pushups, and Mary.  Once most of the PAX completes BOMBS, we do another round of leg blasters waiting for the last pair to complete.  10 count to recover.  Mosey back to AO.

COUNT-OFF & NAME-O-RAMA
10 PAX total: G6, Gretzky (FNG), Petey, Swanson, Waxjob, Careless, Operation (FNG), Filter, Steam, Abort
CIRCLE OF TRUST/BOM:
“Putting things off is the biggest waste of life: it snatches away each day as it comes, and denies us the present by promising the future. The greatest obstacle to living is expectancy, which hangs upon tomorrow and loses today… The whole future lies in uncertainty: live immediately.”

Make today count, and leave no doubt.

ANNOUNCEMENTS:
Saturday beatdowns at Big Ball resume in two Saturdays.