F3 Knoxville

Tag: Pfeiffer

It’s Not About Me or You, It’s About Us

THE SCENE: 20 degrees
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
25ish SSH IC

10 Merkins IC
THA-THANG:

We started our UTK tour with a mosey to the base of Ayres Hall (2 Lines):

  • 15ish Squats IC
  • 20 BBSU OYO
  • 30 Merkins OYO

Insert 1st “Me” story- Fall 1988, smoking cigarettes as you walk to class really wasn’t as cool as I thought but I was 18. I’m wiser now…

Mosey to top of AH (2 Lines):

  • 15ish Squats IC
  • 20 BBSU OYO
  • 30 Merkins OYO

Mosey to the Torch (2 Lines):

  • 15ish Squats IC
  • 20 BBSU OYO
  • 10 Perfect Merkins OYO

2nd “Me” story: Young Detention mis-read the intentions of a pretty blonde-headed co-ed from Memphis. Asked her out in front of the torch, she looked surprised but said yes. One and done on that date. Live and Learn.

Mosey to the Rock (2 Lines):

Team-building activity on giving the Rock an F3 face lift. PT while the PAX painted and then team photo.

3rd “Me” story- told the PAX about kicking some tail in flag FB on the intramural fields near us back in the day. We were in the midst of a strong playoff run when we got busted for not having any players (maybe 1-2) who were actually attending UTK… At the time, I was a proud 25ish alum making college kids look silly in cleats. Glory days die hard. If you don’t believe me, ask Proton or Tank- they played a huge roll in this historic event.

We made one pit-stop on the way back for some PT and then headed home to AO.

MARY:
Insert information about any additional post-THANG work (if applicable).
COUNT-OFF & NAME-O-RAMA
FNG- Rockport

CIRCLE OF TRUST/BOM:
I told “Me” stories as we toured campus. All this to point out that this life is not about me, not about you, it’s about us. We are here to serve and love. The PAX was challenged to live this day for others!

MOLESKIN:
11 brave souls combatted the cold and our pace was brisk from the go. I could tell this crew meant business and wanted to push them hard this frigid winter morning. We covered right at 3 miles. Our FNG came out with a strong shoe game: he was wearing his work/casual date night dress shoes. Impressive stuff and the PAX saw fit to coin him “Rockport”. Not sure the Big Ball was ready for dress shoes. S/O to Pfeiffer and Abort for the pre-workout Ruck with Paulie. Pound for Pound- they are the two baddest mothers in F3 Knoxville. Zygote showed great flexibility moving from leader of the pack to picking up the 6 with ease. It was good prep work for his “Call of Duty” plans for the day. It was a pleasure leading this crew (from the back) this morning!
ANNOUNCEMENTS:
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.

Traditions

THE SCENE: 50 and gloomy
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
35 SSH
THA-THANG:
Loop Course w/ 4 Stations

  • BBSU
  • Merkins
  • Squat Jumps
  • Decline Merkins

10-9-8-7-6-5-4-3-2-1 reps. Loop was approximately .6 mile. Rinse and Repeat in full effect.

MARY:

COUNT-OFF & NAME-O-RAMA
27
CIRCLE OF TRUST/BOM:
Repeat the good things in life. Today’s workout was the exact same format as yesterday’s workout at the Big Ball. Traditions are important this time of year. Keep them. Family and friends are important- Love them.

MOLESKIN: 

The PAX came in strong this morning- ready for the weekend and eagerly awaiting the arrival of Ole Saint Nick. 27 strong pushed their way through the pain. Shoutout to Woodshack for just being Woodshack- settled in with the FNG and brought some BBQ sauce to boot! Shoutout to Zygote. I stole his Q from yesterday- it was a good thing so why not repeat it?

Announcements:

Merry Christmas! For unto us a child was born!

 

Asylum Pavalon Play List

12 post for a rain day beat down in the pavalon.  Welcome to FNG Rainman!

5:30 COP

  • Side Straddle Hop X 30
  • Imperial Squat Walkers x 20
  • Little baby arm circles Front x 10 and back x 10
  • Speed Skaters x 20
  • 4×4 ‘s x 10

Deconstructed Burpee 10-110 squats, 10 leg thrusts, 10 Merkins, 10 leg thrusts, then up. Decrease reps by 1 each time until you get to 1 each.

B.O.M.B’s:
45 seconds of SSH.
–       50 Burpees
–       150 Overhead Claps
–       150 Merkins
–       200 Big Boy Sit-ups
–       250 Squats
W.A.S.H
45 seconds of SSH.
–       Werkins (50, preferably hand-release).
–       American Hammers (100).
–       Step-Ups (150).
–       Hip Thrusts (200).

4 sets of 10 Pull ups while partner does Squats

Super 11: Do 1 Row followed by 1 row; 1 merkin / 2 row; 2 merkin / 3 row, etc., etc. …….

Aborama
Flutter Kicks X 50 on the 4 count

 

 

Countdown to Christmas

THE SCENE: 43 degrees, foggy, the gloom in perfection
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Cherry pickers x 10

Baby arm circles forward x 12 then backwards x 12

SSH x 25

Tempo merkins x 10

Tempo squats x 10

THA-THANG:

  • Mosey to the big ball.  Big ball pull ups x 10
  • Mosey to the big Christmas tree down town
  • 4 corners escalator:  5 burpees first corner, Crab walk to 2nd corner and 5 burpees then 20 lunges (10 each leg), Bear crawl to 3rd corner then 5 burpees 20 lunges 30 merkins, Crab walk to 4th corner and 5 burpees 20 lunges, 30 merkins and 40 squats, Crawl Bear to start, alternating flutter kicks and hello dollys until six arrive.
  • Countdown to Christmas:  Bear crawl around the big tree then 6 body builders, repeat with 5, 4, 3, 2, and 1.  Hold Al Gore until six arrives
  • Mosey to nearby hill, 5 big boys at bottom and Bernie Sanders to top, Rise and repeat with 10 big boys at bottom.
  • Mosey back to big ball.  Big ball pull ups AMRAP.
  • Mosey back to AO for Mary.

MARY:
Not much time left.  Combo boat canoes/American hammers 10 in 4 count boat, 10 in canoe, 10 back in boat.

COUNT-OFF & NAME-O-RAMA
11 HIMS strong.  1 FNG Uni (Dustin Waterhouse).  G6 and Popeye were also in attendance, but I could not find their tags.

CIRCLE OF TRUST/BOM:
We spend a lot of time around the tree at Christmas buying gifts, decorating, etc.  Let’s make sure we spend some time everyday in the stable where the true gift of Christmas is found.  “Rejoice greatly O daughter of Zion!  Shout aloud O daughter of Jerusalem.  Behold your king is coming to you;  righteous and having salvation is he, humble and mounted on a donkey…”.  Zechariah 9:9

MOLESKIN:
Continue to pray for G6’s friend with the eye problem.  Praise that it has shown some improvement.  Pray for G6’s friends expecting a child and findings of chromosome abnormalities.  Pray for Pfeiffer and his wife for Christmas travel.

12 Days of Christmas

THE SCENE: The Asylum – Clear Skis – 22 Degrees Wind coming in from the west at 3 knots
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH x20

Light run across the parking lot x4

THA-THANG:
12 Days of Christmas

  • Wheel Barrels with partner. 2x each 12 steps
  • 11 Merkins
  • 10 Carolina Dry Docks
  • 9 Mountain Climbers
  • Mosey to Cardiac
  • 8 American Hammers
  • 7 Big Boy sit ups
  • 6 Hello Dolly’s
  • 5 (Fiiiiiiiiiiiiiiiiiive Boooooooooat Canoooooooooooes)
  • “The Run” up Cardiac. 25% to the turn 50% to the turn 100% to the top of the hill
  • 4 Jump Squats
  • 3 Iron Mikes
  • 2 Burpees
  • 1 Hug for your brother

Rinse and repeat x4

COUNT-OFF & NAME-O-RAMA
22 Men
CIRCLE OF TRUST/BOM:

We all sang the following:

O come, let us adore Him,
O come, let us adore Him,
O come, let us adore Him,
Christ the Lord

ANNOUNCEMENTS:
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.