F3 Knoxville

Tag: Pfeiffer

going to see the General

THE SCENE: 25* and slightly windy, luckily the AO was clear of ice
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH x25 IC
Tempo squats x10 IC
SSH x20 IC
Tempo merkins x25 IC

THA-THANG:

Four cones are set up at each corner of the sidewalk that runs around the perimeter of the grass lawn at world’s fair park.  Each cone represents a stop point along the way for an exercise.  Move on to the next making your way back to the beginning.  Exercises are merkins, jump squats, WWII sit ups, Carolina dry docks.  PAX start at 10 reps of each exercise, decreasing to 9 reps on the second, lap, 8 reps on the third lap, etc.  PAX halt after completing lap with 6 reps of each exercise.

Mosey up and across pedestrian bridge beside 11th St parking garage, up and around the hill and down beside the Alumni Memorial Building to the amphitheater.  Going up amphitheater steps, PAX must bunny hop on flat areas and box jump up to the next level.  Once reaching the top, perform 5 squats.  Turn around, and bear crawl down the steps, once reaching the bottom perform 5 derkins.  Repeat this routine for 3 rounds.  Once all PAX complete, take a 5 count break and line up at the base again.  In the style of Growruck 05, PAX perform the same routine, only this time we make all movements together as a team going up and back down.  We did this as a physical representation of “no man left behind”.

Mosey up the hill beside Neyland Stadium to see the General.  PAX pair up, one partner jumping rope with the general while the other sprints up the Vol walk to the power T and performs 25 incline merkins.  Sprint back down to your partner and flapjack.  Second round repeat the same, only perform 25 decline merkins.  At this point Detention looked like he was shot out of a cannon as he was running faster going uphill than me sprinting downhill.

No real recovery after this routine, PAX had to head back to SP.  Taking same route back, jackrabbits stopped for rounds of squats and SSHs while waiting on the 6 to catch up.  Continue mosey back to the SP, jailbreak on the last straight of the worlds fair lawn to empty the tanks.

MARY:
Pickle pounders and boat/canoes
COUNT-OFF & NAME-O-RAMA
10 PAX strong on a cold, windy morning including one FNG.  Quarantine, Rousey (FNG), Detention, Proton, Rusty, Amazon, Operation, Swanson, Pfeiffer, Abort
CIRCLE OF TRUST/BOM:
Pfeiffer spoke of trying to be positive and always finding the great things in the people around us.  Proverbs 11:27 – “Anyone can find the dirt in someone.  Be the one that finds the gold.”
ANNOUNCEMENTS:

Coffeeteeria at Pete’s right after

Track Work

THE SCENE
53 and Foggy

THA-THANG
Ruck to Bearden Middle School track (1.5 miles).  Stop half-way, 20 Merkins and 20 Squats

At the track do the following…

3 Rounds:

  • 15 Overhead Ruck Presses
  • 20 Ruck Pull Merkins (start with ruck on left side. Do 1 merkin, pull ruck under body to left side.  Do 1 merkin pull ruck to under body to left side).
  • 20 Squats
  • 1 Lap around the track

4 Rounds:

  • 15 Ruck Curls
  • 15 Ruck Swings
  • 10 Lunges each leg
  • 1 Lap around track

Total distance at track (1.75 miles)

Ruck back to SP (1.5 miles).  Stop half-way, 20 Merkins and 20 Squats

At SP, ruck to Lover’s Lane.  Bear crawl half-way up Lover’s Lane, Bernie the rest.  Ruck back to SP (.5 miles).

Cash Out:
Flutter Kicks 4ct x30 IC

Total Mileage = 5 miles

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.

Warmin’ up in here!

Warmorama

  • Side Straddle Hop X 25
  • Ty Fighters X 20
  • Imperial Squat Walkers x 15
  • Bobby Hurley x 20

 Mosey to Lower Lot – 4 stations

  • 20 Squats, 20 Mercan
    • Run a lap pass to next stop
  • 20 Mary Catherine Lunges (10 each leg), Close Mercan
    • Run a lap pass to next stop
  • 20 Bobby Hurley, 20 wide Mercan
    • Run a lap pass to next stop
  • 20 Star Jacks, 20 Mercan

Mosey to Top of Cardiac – Route 33 in reverse

  • Increasing dercans at every light
    • Run back up
  • Increasing Star Jacks at every light
  • Increasing Big Boys at every light.

 Burpee Ladder

  • 1-10

 Mary

  • Flutter Kick x 25
  • Peter Parker x 20
  • BBS 30 Seconds

Extreme Ownership – There are not bad teams only bad team leaders.  It is our jobs as leaders and high impact men to be responsible for the outcome in our spheres of influence.

1-2-3 Pyramid

THE SCENE
30 and Clear

WARM UP
1 Loop around West Hills Park (1.3 miles), end with 20 merkins & 20 squats (ruck on).

THA THANG
1-2-3 Pyramid (all exercises done with ruck)
Ruck to Walkers Springs Park Pavilion (2.0 miles one way), stopping at each mile to do the following pyramid routine:

Mile 1:
1 Curl, 2 Merkins, 3 Squats
2 Curls, 4 Merkins, 6 Squats
3 Curls, 6 Merkins, 9 Squats
4 Curls, 8 Merkins, 12 Squats
5 Curls, 10 Merkins, 15 Squats

Mile 2:
6 Curl, 12 Merkins, 18 Squats
7 Curls, 14 Merkins, 21 Squats
8 Curls, 16 Merkins, 24 Squats
9 Curls, 18 Merkins, 27 Squats
10 Curls, 20 Merkins, 30 Squats

Mile 2 is at the pavilion.  After doing the routine, head back to SP and do the following:

Mile 3:
9 Curl, 18 Merkins, 27 Squats
8 Curls, 16 Merkins, 24 Squats
7 Curls, 14 Merkins, 21 Squats
6 Curls, 12 Merkins, 18 Squats

Mile 4:
5 Curl, 10 Merkins, 15 Squats
4 Curls, 8 Merkins, 12 Squats
3 Curls, 6 Merkins, 9 Squats
2 Curls, 4 Merkins, 6 Squats
1 Curls, 2 Merkins, 3 Squats

Total = 5+ miles, 100 Curls, 200 Merkins and 300 Squats.