F3 Knoxville

Tag: La-Z-Boy

Fluffhead

THE SCENE: Moissssssstt

WARM-O-RAMA:
Side straddle hoppity x 20 cadence

Bit o duck walking

Baby arm circles forward and backwards x 12 cadence

10 merkins

short mosey
THA-THANG:

  • 20 Gob squats with CMU, 20 Burpees, 20 merkins…. Followed by 19 of each etc. Ended after ~10 minutes
  • mosey to the hockey rink
  • Alligator crawl 1/2, bear crawl 1/2
  • At the end we did some fun flutter kicks….. ended up being in cadence
  • 3 Sprints across the rink

Wandered outside to the parking lot

Superman swims followed by a long sprint across the lot

More superman swims

Hello Dolly x 20 Cadence

Sprint back to the beginning

10 merkins

20 Gorilla humpers

Mosey to Tennis Court

Wheelbarrow 1/2, Lunge 1/2  ~2 sets…. It was time to run again

 

Indian Run to the Matterdorn (dom…. dum… korn… thorn…. THOR?) hill

Lunge 1/2 the hill followed by a run to the AO

COUNT-OFF & NAME-O-RAMA
17 PAX
CIRCLE OF TRUST/BOM:
This morning I shared a quote from one Aleksandr Solzhenitsyn’s books, The Gulag Archipelago. The quote was referencing those that were able to survive the brutality of the system, particularly during interrogations after being arrested.

What do you need to make you stronger than the interrogator and the whole trap?

From the moment you go to prison you must put your cozy past firmly behind you. At the very
threshold, you must say to yourself: “My life is over, a little early to be sure, but there’s nothing to be
done about it. I shall never return to freedom. I am condemned to die — ^now or a little later. But later
on, in truth, it will be even harder, and so the sooner the better. I no longer have any property
whatsoever. For me those I love have died, and for them I have died. From today on, my body is
useless and alien to me. Only my spirit and my conscience remain precious and important to me.”

What I gleaned from this is that our spirit and minds are something that we can truly say belong to us. We can allow these things to deteriorate and we will become weak, or we can be strong mentally and stick to our value structures. In multiple points throughout the book, Solzhenitsyn suggests that the ones who survived are the ones who relinquished the suffering and grounded themselves spiritually and mentally. So, be strong. Be disciplined. Live according to your values unerringly.

ANNOUNCEMENTS:
Hike LeConte this weekend led by Abscess and Steam

Crowdpleaser

THE SCENE:  54 and gloomy
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
BLIMPS x 2 OYO
   Burpees x 5
   Lunge each leg x 10
   Imperial Walker x 15
   Merkins x 20
   Plank Jacks x 25
   Squats x 30

THA-THANG:

Quads v. Abs
Outhouse Mosey to across-the-street
Squat / Slap Ground / Jump x 10 OYO
Inchworm 20 yards
LBC x 25 IC
Duck Walk 20 yards
Chinook Squats – Chinook Arm Circles x 3 / Squat x 15 OYO
Ice Skaters x 20
WWII Sit-up x 15
Ice Skaters x 20
Copperhead Squat x 15
Karaoke Right Face 20 yards
Superman/Banana x 10 IC
Karaoke Left Face 20 yards
Gorilla Humpers – Wide Monkey Humper x 15
Backwards Run 20 yards
American Hammer x 20 IC
Fire Hydrants x 15 Each Leg IC
Frog Jump 20 yards
Rosalita x 20 IC
Frog Jump 20 yards
Happy Jacks – SSH x 5 / Jump Squat x 2
Inchworm 20 yards
Mosey back to AO

MARY:
Shoulder Blasters
COUNT-OFF & NAME-O-RAMA
CIRCLE OF TRUST/BOM:
Just a quick story and encouragement around planning for the unexpected.
MOLESKIN:
We worked a few exercises that the men hadn’t seen in a while – kept everybody moving so there was little standing around.  I was glad to hear the mumblechatter this morning…
ANNOUNCEMENTS:
See you Saturday for the Convergence at the Asylum 7am!

The Story of TTTP!

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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.

I’m a Classic Man – F3 Classic

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THE SCENE: 48 F – Crisp & Clear
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

  • Smurf Jack x 10 IC
  • CDD x 15 OYO
  • MTN Climber x 15 IC – keep plank
  • Merkins (4 ct) x 10 IC – keep plank
  • Thruster Merkins x 10 OYO – keep plank
  • BabyArm Circ fwd/back x 10 IC
  • CDD x 15 OYO
  • Tempo Squat x 10 IC – Hold for 10 count on 10

THA-THANG:
Grab a #BattleBuddy

  • Classic Dora 1-2-3 (100 Merkins, 200 BBS, 300 Squats) Mosey When Finished
  • CDD x 15 OYO
  • Wind Sprints to the Silver Truck
  • At the Pavilion – Partner A 20 Step Ups/Partner B Penguins until A is finished then switch x 3
  • 1 AYG Sprint to the Silver Truck

MARY:

  • LBC x 25 IC
  • Side Crunch x 10 IC ea side
  • ATM’s

COUNT-OFF & NAME-O-RAMA
14 Pax & 1 FNG Henhouse
CIRCLE OF TRUST/BOM:
Pride is a double edged sword. It can be used for good or bad. It is probably the source of many foolish moments and mistakes we have made. However, if we can learn to harness or bridle our pride, we can begin to direct it to work For us, instead of Against us. The challenge is to start learning when your pride gets out of line and how reign it back in.
MOLESKIN:
Great day of work. There are a lot of Cheetah’s here that killed it on the Sprints. I’m pretty sure Woodshack was feeling the heat.
ANNOUNCEMENTS:
#tttp, 2 year Potluck and fellowship, Moses is organizing a Car Pool to the Truck Stop for Csaup

 

CSAUP Event Truckin To The Pound

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