F3 Knoxville

Tag: Sparky

Roll Your Own Beatdown

THE SCENE:

Insanely warm for min-November.  About 50 with a decent breeze.  Weird overnight conditions – no dew at all.  Will have to rely solely on perspiration for evidence of commitment to the beatdown.
F3 WELCOME & DISCLAIMER
Standard welcome, 2 FNGs today!

WARM-O-RAMA:

  • Zero Burpees
  • SSH x30 IC
  • 2 Burpees OYO
  • TN rocking chairs x15 IC
  • 4 Burpees OYO
  • Forward Nose Wiper Merkins x10 IC
  • 6 Burpees OYO
  • Al Gore Tuck Jumps IC (I think we might have gotten 6
  • 8 Burpees OYO
  • Windmills x15 IC
  • 10 Burpees OYO
  • LBAC x15 each way IC

THA-THANG:
Blacksnake around the park, long way around to the playground, stopping halfway for 10 more burpees
At the playground: 1 and 1, 2 and 2, etc up to 5 and 5 of pull-ups and headstand pushups
Bernie up the hill and mosey to the soccer field. Partner up for a game of chance.

On a table are two dice, one white and one blue. White one specifies exercise, blue one specifies mode of transportation:
White

  • Squirkins x20 each
  • Pattycake BBS x35
  • Hi/Low 5 Burpees x15
  • Over/Unders x10 each
  • Partner Pistol Squat x15 each leg
  • Partner Leg Throwdowns x25 each

Blue

  • Wheelbarrow
  • Partner Drag
  • Partner Carry
  • AYG Sprint
  • Bear Crawl
  • Leap Frog

Roll both dice (doubles earns 5 burpees immediately – Only happened once), travel 30 yards as specified by Blue die, then do exercise specified by white. Return to the table, switching partner role for transport as necessary.  Plank etc. for the 6, R&R

Right before returning to the AO, we were at 45 burpees for the day (not counting the partner Hi/Low). Everyone crank out 5 more for the even 50, then mosey to the AO.

MARY:

  • Boat/Canoe (no rowing today.  Too hoarse to sing due to a cold last week…)
  • Hello Dolly x20 IC
  • Peter Parkers with Tank
  • Side Crunch x15 IC each side
  • Abbreviated Merkin Ring of Fire (Round of 5, then 4, no time for 3-2-1)

COUNT-OFF & NAME-O-RAMA
15 PAX strong, including 2 FNGs: Welcome to Steve Glenn – Mr. Clean (Respect) and Robert Alexander – Bratwurst
CIRCLE OF TRUST/BOM:
Last week I had the privilege of chaperoning my daugher’s 7th grade class trip to Washington DC.  Friday morning before we left we were able to attend the changing of the guard and a wreath laying with taps at the Tomb of the Unknown Soldier.  It’s one of the most moving things you can witness there in Washington, and if you can watch that without misty eyes and a lump in your throat you’re a harder man than I.  We shouldn’t isolate our thankfulness and gratitude to God and these honored dead to two days a year.  In some countries, the gathering we participated in today could have ended in jail or worse for us.  Let’s try daily not to take what we have been blessed with for granted, and pray for those that are in worse situations.
MOLESKIN:
I hate that everyone wasn’t able to make the GrowRuck, but barring that I can’t think of a better way to spend the morning. I missed everyone this week while I was hacking up my lungs! Hope you men can avoid the crud going around. Big props to Peach Fuzz for rounding out the burpees with an extra effort! Great drive from everyone this morning.
ANNOUNCEMENTS:
2.0 Workout this afternoon.

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!

Halloween Special

THE SCENE:   42 – cool & crisp

F3 WELCOME & DISCLAIMER


WARM-O-RAMA:

  • SSH x 30
  • 5 Merkins IC
  • This/That stretch
  • Cherry Picker

THA-THANG:

Halloween special.  PAX got to choose either a Trick or a Treat at each location.   Exercise performed depended on what the PAX chose.  I have to give credit where it’s due, the whole “Trick or Treat” thing was fun but it wasn’t an original idea.  I borrowed it from P-Nut, who did this for last year’s Halloween workout!  Good ideas are worth repeating, thanks P-Nut!

  1.  AO Parking lot
    • Frankenstein lunges to the speed bump & back
    • Creepy Crawlers to speed bump & back
    • Trick or Treat #1:  Shock & Awe Thruster Merkins (10,9,8,7,6,5,4,3,2,1)
  2. Mosey to steep hill by the boats
    • Trick or Treat #2:  7’s on the Hill.   Burpees at the top / Squat Jumps at bottom
  3. Mosey to Matterhorn
    • Trick or Treat #3:  Suicides up the hill
      • Round 1:  Broad jump up & bear crawl down
      • Round 2:  Bernie Sanders up & bear crawl down
      • After 2 rounds complete Bernie Sanders all the way up & complete 10 Merkins and 3 Burpees OYO

MARY:

  • Trick or Treat #4
    • Hello Dolly x 25 IC
    • American Hammers x 15 IC
    • Peter Parker

COUNT-OFF & NAME-O-RAMA
18 strong including 1 FNG:  Coolio, Abacus, Tweet-E, Shooter, Tank, Bueller, Rainfly, Heisenberg, Flute Loop, Underhand, Detention, Peach Fuzz, Frenchie, Butters, Vanilla (FNG), Junk, Sparky, Bartman

CIRCLE OF TRUST/BOM:
BOM was more of a public service announcement:  today is Halloween which means kids will be Trick or Treating tonight.  Please be safe and drive slow as it gets dark this evening.  Watch out for little kids walking around neighborhoods and remember to check your kids’ candy before giving it to them.

MOLESKIN:
Great to see Tank back in action after several weeks on the sideline.   Welcome back brother!

ANNOUNCEMENTS:

  1. Saturday’s 2 year F3 Knoxville anniversary has been moved to First Baptist Concord gym due to weather.  This will mean less opportunity to cook-out so remember to bring a dish.   Also, remember to vote for the F3 awards – Tank will be posting something on GroupMe for those who haven’t voted.
  2. Saturday will be a Convergence workout at the Asylum at 7:00 to celebrate the 2 year anniversary of F3 in Knoxville.   Cap’n Crunch and Ratchet will be leading so bring your heart rate monitors!  On 2nd thought, you may just want to leave the HR monitors at home….with those two on Q you’ll probably be scared of the numbers you see.

The Story of TTTP!

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.