Frosty – Page 58 – F3 Knoxville

Buck in a Yoga Room

October 30, 2017 Ratchet

THE SCENE: 30 and unexpectedly cold.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

Imperial Walkers x 15 IC

Windmills x 15 IC

Cherry Pickers x 15 IC

SSH x 15 IC

Mountain Climbers x 15 IC

Plank Jacks x 15 IC

Squat x 15 IC

THA-THANG:

Mosey to Side-Lot

11’s (circles)

Top Burpees

Bottom Merkins

Plank until everyone finishes.

Mosey back to AO via benches for 40 step-ups

#135 For Time:

21 Squats 42 Ice Skaters

15 Squats 30 Ice Skaters

9 Squats 18 Ice Skaters

Find a Battlebuddy

21 High-Five Low Knuckles Burpees

15 Pistol squats – each leg

9 High-Five Low Knuckles Burpees
MARY:

Side Crunches

American Hammers (Captain’ would be proud!)

Flutter Kicks

Hello Dolly!

Plank-o-Rama

COUNT-OFF & NAME-O-RAMA
4 PAX!
CIRCLE OF TRUST/BOM:
Don’t charge forward without having a plan and knowing the context of where your plan might take you!

The Story of TTTP!

October 29, 2017 Mayberry 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.

Burpee Heaven 2.0

October 26, 2017 Shooter

THE SCENE: The right amount of cold to where when youre not moving your cold but when exercising youre not cold but miserable from other things

WARM-O-RAMA:
Baby arm circles 10 x both ways Cadence

10 four count Merkins Cadence

10 Tempo Squats Cadence

Side Straddle Hop- x 20 Cadence

Mosey to tha LIGHTSSSSS
THA-THANG

Run to the magical staircase, but each light requires 5 burpees
Pair up, 100 squats, 100 LBC, and 100 burpees between partners. While one is doing exercises the other runs up and down the hill.
Mosey to the Matterdome (Matterdon, Masterdome, Mastadon?) hill.
15 four count merks Cadence
Run the hill to the PAVALON
70 pullups combined, dips while you wait
Mosey back to magic hill where we had two more trips up and down
Then Mosey back to the AO

COUNT-OFF & NAME-O-RAMA
15
CIRCLE OF TRUST/BOM:
Discipline. Discipline may be your best friend if you can incorporate into your character. Discipline is about doing. Thinking of course is important, but until action is taken, nothing will get done. Personally, I am trying to wake up at 4:30 a.m. every morning, whether or not I am working out. Additionally, I am trying to work ahead of my classes, even if there are no assignments due or open. In the words of Jocko Willink “Do.” If you want to read more about discipline, check out Jocko Willink’s book “Discipline is Freedom” You can also listen to it on iTunes.
MOLESKIN:
I LOVE getting out there with you lads. Even if I am miserable. Let us charge headlong into the winter!! Additionally, let’s keep praying for Proton and his family. Bless up!
ANNOUNCEMENTS:

Good thing toddlers are easier to catch

October 24, 2017 Waxjob

THE SCENE:

Dark… Just enough chill to keep the sweatshirt on during stretching. AO’s almost dry.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

Tennessee Rocking Chairs x20 IC
Merk-jacks x15 IC
Al Gore Tuck Jump (Al Gore for 10 count, explode to Tuck Jump) x5
Outhouse run, Bernie back
LBAC x20 IC fwd, x20 IC back
Michael Phelps OYO to shake it out
Single-leg stand-up with partner

THA-THANG:
Mosey to the Pee Rocks, pick out 2 hand-size

I Believe I Can Fly:
Arms to the side, feverish tiny ineffectual flaps for 10 count
Arms front, repeat flapping
Bend at waist, flap arms against gravity
Repeat!

Pick an Edgeless Safety CMU from the pile
Mosey away from abandoned dogs in trucks and pile rocks at top of hill for BBS relay:
PAX lie in a line head to foot. First PAX grab Edgeless Safety CMU from overhead, BBS, and set at feet for next PAX.
Repeat until pile is empty, plank until all Edgeless Safety CMU are piled downhill

Grab a Edgeless Safety CMU and spread out in the grass for:

Tempo Goblet Squat x15 IC
Curls x15 OYO
OH Press x15 OYO
Tricep Extension x15 OYO
Toddler Toss x5 OYO: Pretend Edgeless Safety CMU is a toddler. Toss in the air and catch.
Rinse, Repeat

Mosey to tennis court:

Balls to the wall, travel clockwise on hands for 2 fence segments, then drop for 5 burpees. Repeat
Bear crawl across both courts, sprint back. Repeat.
Circle up for 5-Merkin Ring of Fire
Tighten the circle and flip over for 45° foot push-down Ring of Fire

MARY:
Just enough time for 20x Pickle Pounders IC.
COUNT-OFF & NAME-O-RAMA
18 PAX killed it start to finish. No FNGs this time.
CIRCLE OF TRUST/BOM:
In Ephesians 5 Paul exhorts those of us who are husbands to love our wives “just as Christ loved the church and gave himself up for her.” I usually have thought of that verse in the context of his ultimate sacrifice for us on the cross. Of course, that event was the culmination of his saving love for us, but giving himself started far before that. He gave himself when he left the comfort of Heaven and stepped down to be born into a limited body like ours. He gave himself every day during his ministry when he was tired and hungry and wanted anything but to deal with more throngs of people. Every day he actively sought out ways to give himself for us. As you go through your day, look for ways that you can give yourself up; your needs, your desires, your conveniences, for your wife and show Christ’s love to her and also as an example to your children.
MOLESKIN:
2 weeks was a long time to be away from the Pound. Missed you guys, but it was great to get to witness the great start for the Bomb Shelter. Great job everyone who EH’d! Toddler Toss ended up being significantly more hazard potential than anticipated. I guess rocks don’t care if you drop ’em so they don’t help out at all like real toddlers do.
ANNOUNCEMENTS:
Prayer for Swirlie and family. Truckin’ To the Pound CSAUP 6am at Bob Leonard, F3 Knoxville 2nd Anniversary celebration McFee park November 4.

CSAUP Event Truckin To The Pound

October 23, 2017 Mayberry

Men of Knoxville, this Saturday October 28, 2017 you are invited to attend a Completely Stupid and Utterly Pointless (CSAUP) event. #TruckinToThePound #TTTP

This event was created by the men of F3 Knoxville’s Dog Pound crew as a way to have a longer event such as a Ragnar Relay, Spartan, Tough Mudder, etc. without the added expenses of entry fees, travel expenses, and most importantly the time away from family and friends.

As busy men, just like you we wanted to do something bigger but not have to travel to another city/State/province to complete the event.

So this Saturday instead of wishing you could get out there and do a crazy race come do one with us! At 0600 we will gather at the Truck Stop aka Bob Leonard Park and we will mosey to the Dog Pound located at Concord Park. The course is 9ish miles, with 4 stops for mini-Qs or workouts along the way. With some added bonus features if you wish to think of them that way.

This event is free!

This event is for the High Impact Men (HIM)s of Knoxville to challenge themselves and each other, and help one another get better.

It is a CSAUP event, there are no trophies, medals, prizes or awards. We are all going to go out and get better together. #IronSharpensIron

Start together finish together. For more information contact Mayberry via DM