F3 Knoxville

a duck’s opinion

THE SCENE: Upper 60s and less humid, ready to rock

Shoulder taps x15 IC
Imperial walkers x10 IC
Plank merkins x10 IC
Bend and reach x12 IC
SSH x15 IC
Mosey out of park area, and start up the hill on Hotel.  When we finished our last warm up exercise, I asked if everyone felt sufficiently warm.  I didn’t really get much response so as soon as we got a stop I had everyone stop for 20 merkins and 20 squats to make sure the warm up was complete.  Safety first and all.  Continue mosey up the hill towards Gresham Middle School.

Once across the intersection of Hotel and Holbrook (at the base of the stairs and hill) knock out some leg blasters, exercises done with no rest:

  • 15 squats
  • 10 lunges each leg
  • 10 jump squats

Then sprint the stairs and hill to the top at Gresham.

Once there, circuit set up with cones and chalk.  We did a quick walk through to explain and then started the circuit:

  • 15 inverted rows on the hand rails
  • Burpee broad jump up the hill beside the school, roughly 15 yards then run to the next cone
  • On the stairs at the school entrance, crawl bear up the stairs and around the planter, then bear crawl down the other side
  • Run to the stairs at the auditorium entrance, do 10 (on 4 count) stair taps
  • Run to brick/stone bench for 10 dips and 10 derkins
  • Run most of the way back down the hill, start bear crawl at first cone and finish at second cone rotating bear crawl orientation 90* at every parking stripe

Go through circuit twice.  Plank and wait for 6 to complete.  Move on to ab circuit at the rails we started first circuit.  All exercises done together, but not in cadence.

  • 10 leg lifts hanging from rails
  • 15 BBSUs
  • 10 leg lifts left side, hanging from rails
  • 15 flutter kicks
  • 10 leg lifts right side, hanging from rails

Recover.  Had planned to go another round of the first circuit but time was getting short so we started the mosey back to start point.

20 box cutters
20 LBCs on 4 ct
Boat/canoe ring of fire with PAX leading: Wilson led 10 BACs in canoe, Herbie led James Bond left/right/middle in canoe, Swanson led 5 OH claps in canoe.  Q realized that boat/canoe and variations is much easier to do when you’re leading, the PAX had me ready to die.
Four strong: Wilson, Herbie, Swanson, Abort
Since we were at the Quacken, I wanted to include the mascot if possible. Fortunately, I was able to find a very profound quote from the great philosopher Mitch Hedberg: “I find that a duck’s opinion of me is very much influenced by whether or not I have bread.”

While that is obviously a joke, it is also true both for ducks and people.  Too often people, ourselves included, have a tendency to let their opinion of someone be determined by their utility. There are (at least) two problems with that: their utility may not be obvious especially at first; just because someone can’t be a benefit to you, that should not lessen your opinion of them.  I’ve seen a lot of folks who will hear one comment a person says and completely write them off.  I would imagine I’ve also been guilty of similar things.  We all need to be open to listen to opinions, even if they are the opposite viewpoint.  If for nothing else, you practice understanding.  But a lot of times a differing viewpoint has facets you might agree with.
Carrot’s daughter will be having surgery Monday, Mr. Wedgie along with the Cahoon family and that community, the Reagan family in Maryville.. all kept in TAP

Knowing the difference

THE SCENE: 75* and about 98% humidity, perfect for sweat

Windmills x10 IC
BAC forward and reverse 10x IC
Static even/odd stretches
Tempo merkins x10 IC
SSH x15 IC

Grab key bag and mosey over to the Big Ball stairs to build a pyramid.  Start at the bottom with 10 squats, run to the top and do 10 merkins, return to the bottom.  Rep count goes 10, 20, 30, 20, 10 of each exercise running up and down stairs.  We all finished basically at the same time so no Mary and no 10 count.  Just grab keys and mosey over toward amphitheater for circuit work.

Four locations with four difference exercises in and around the amphitheater.  AMRAP for time.

  • Wall squat OH claps x15 on 4-count at the bridge underpass, mosey to wall beside amphitheater
  • Dips x15 on wall, mosey to amphitheater stage
  • Catalina wine mixers x10 on stage (wood hurts less, barely), run up stairs of amphitheater
  • Inverted rows on rails x15, mosey back down to underpass and lather rinse repeat

We all made it through 4 rounds of this before starting our return mosey to the start point.

American hammers x20 IC
Edward scissor legs x20 IC
Merkins x20 OYO (needed an ab break…)
Flutter kicks x25 IC (did an extra five to hear some complaining)
Boat/canoe ring of fire: Swanson led some canoe paddles, Puddle flutter kicked some water out of the canoe, and Cowbell through in the very awesome kayak style paddle for our canoe
4 ballers balling: Swason, Puddle, Cowbell, Abort

Short and simple word on a last minute Q.  “Courage is knowing it might hurt, and doing it anyway. Stupidity is the same. And that’s why life is hard.” – Jeremy Goldberg.  This quote is 100% true in my opinion, but just the quote is not the point.  The point is either having or developing the wisdom to know the difference.  Do not to let fear of pain or fear of the unknown prevent you from doing something, but also don’t let stupidity take over and risk injury (be it physical or emotional) doing something unnecessary.

Tending the garden v2

THE SCENE: 60-65* no sure exactly, but loving the cool weather

Shouler taps x20 IC
Imperial walkers x10 IC
Plank merkins x10 IC
Bend and reach x10 IC
SSH x19 IC (see if we’re paying attention)
Mosey out of AO and stop under first bridge we come to for a few more quick exercises.

  • Dirty hookups x20 IC (from plank position, put left hand up on wall, right hand on wall, left back down, right back down)
  • Wall sit Indian run
  • Hand release merkin x15 OYO
  • Wall sit OH claps x20 IC

Mosey on, Bernie up the hill behind the amphitheater then turn and continue mosey towards campus.  Stop on bridge that crosses Cumberland Ave for 20 box cutters and 20 BBSUs.  Up and continue mosey to C15 parking lot along Neyland Drive.  Grab a boulder and make it heavy.
Perform exercise, then drop your rock, run across pedestrian bridge, up the stairs next to engineering building and back down and return to your rock and move on to next exercise.

  • Brickyard manmakers x5
  • Curls x20
  • OH press x20
    Plank up until everyone finishes.  Then rest from rocks with seven 8 count bodybuilders together.  After our rest, repeat the same routine except increase reps by 5 for each exercise.

Get another rest with another round of bodybuilders and change up exercises and routine just a touch.  Instead of running all the way up the stairs, just have to go to the far end of the pedestrian bridge and back.  But you have to tote your rock this round. Exercises:

  • Hand swap merkins x10 (one hand on rock, one on ground, merkin, then swap hands)
  • BBSUs with rock x20
  • Curls again x25 (it is summer…)

Cash out with 20 hand swap merkins before returning the boulder back to its home.  Begin mosey back, going the way we came.  Bernie halfway up the ramp beside S7 parking lot.  Stop again at the bridge over Cumberland Ave for 15 box cutters and 15 BBSUs.  Up and mosey, passing amphitheater and make a left turn throwing everyone off who thought we were done.

Stop at the grass hill beside Clinch Ave bridge.  Crawl bear up the grass hill, then do 5 burpee box jumps on the World’s Fair Park marker at the top and mosey back down.  Only had time to do one iteration, but we’ll revisit at a later date.  Mosey back to start point for Mary.

Flutter kicks x20 IC
Side crunches left x10 IC
Side crunches right x10 IC
Flutter kicks x20 IC
6 Strong: Pfeiffer, Magic Mike, Duggar, Carrot, Swanson, Abort
Around a year ago when I had Q on Saturday, I’d spoke about tending the garden.  Just the simple of idea of making sure you take the time necessary to give all the things in your life the attention that they need.  Sometimes we don’t think we have the time, but we have to make sure we make it for everything to thrive.

Today I wanted to just add that when our garden performs well and we have a bounty, to share that surplus with those whose gardens are struggling.  Make sure we’re giving away what we have an abundance of.


What it do? What it if?

THE SCENE: 65 ish? Basically perfect
Gear List: Six dudes so six rucks with 30 pound plates plus water, two 60 pound sandbags, one 80 pound sandbag


10 merkins
5 Brickyard Manmakers (New Cleve workout noticed on D-Day Heavy in Indianapolis – Start standing with ruck straps in hand and ruck down, curl ruck, down into a nice deep squat, thrust up and press ruck above head, lunge with left leg, lunge with right leg, bring ruck back down.  That is one rep obviously)

Gear up and grab sandbags, leaving parking lot headed for KMA and campus.  First movement consists of the following rules for sandbags: ruck .10 mile with regular carry, ruck .05 mile sandbag front carry, ruck .10 mile with regular carry, swap sandbag.  QIC tracked distance and called carries.  Continue this method, rotating sandbags every 1/4 mile until we reach UT library.

Ground coupons for Bear With Me.  Between each exercise is a 10 yard bear crawl, done as quickly as possible, grinding it out.  Start with 10 yard bear crawl then:

  • 20 squats with ruck
  • 20 merkins with ruck
  • 20 ruck high pulls
  • 20 flutter kicks on 4 count, ruck pressed high
  • 20 mountain climbers with ruck
  • Bear crawl back to start

Round two is exactly the same, except bears turn into ducks and you duck walk between exercises.  Round three is back to bear crawls.

Ruck up and move out, grabbing sandbags and getting back to it.  New rules apply for sandbag carriers.  No front carries this time, just ruck 1/4 mile carrying however you please.  But you must pay a 5 squat transfer tax to give up the sandbag once you’ve covered your distance. Continue until reaching amphitheater at Worlds Fair Park and ground sandbags on the stage.

Partner exercise: One partner grabs sandbag from the ground and shoulders it, and moves down the ramp to the side of the stage and rushes the stairs up to the top, walks down to the next set of stairs and back down, and returns to the stage and grounds sandbag for partner to grab.  The other partner performs AMRAP of exercises below:

  • Brickyard manmakers
  • Ruck overhead squats
  • 8 count bodybuilders

Repeat through three times, changing sandbags and exercises so each man has a round with each sandbag and a round of each exercise.  Ruck up and move out back to start point.  Front carry on sandbag at halfway point of your rotation, then swap sandbags one time.

6 Brickballers: Amazon, A Rod, Chaucer, Fast N Easy, Swanson, Abort

Make it as tough as you want it

THE SCENE: In the lower 60s with no humidity, peerrffeeccctttt

Plank merkins x10 IC
10&2 lunges x10 IC
SSH x10 IC
Burpees x5 OYO

Mosey to the south end of the world’s fair lawn, and around the pond toward the Big Ball.  Stop for count off underneath bridge.  Five stations, 3 men per group after count off.  Only the group doing Lion Kings has a set number, the rest of the PAX instructed to go as hard as they want.  “You made the choice and got out of bed, make the workout as hard as you want.”

  • Freddy Mercury’s
  • Imperial squat walkers
  • Crab cakes
  • Hand release merkins
  • 10 Lion Kings with CMUs, followed by sprint to Big Ball for 5 pull ups

The group doing Lion Kings and pull ups are the bump group.  Once they finish their pull ups then run to group 1 and bump them, who then bump group 2 Etc. Continue until everyone has been through the circuit.

Mosey to pedestrian bridge between Big Ball and the amphitheater.  Lieutenant Dan’s across the bridge: 4 lunge walks, 4 squats, repeat until you get to the other side.  Low plank until everyone finishes.

Back up and mosey to the amphitheater.  Exercises grouped to give no rest on muscle group, done in quick succession:

  • Derkins x15
  • Merkins x15
  • Incline merkins x15

Hold the bottom of a squat until everyone finishes up.  Same routine for the next set, exercises done without rest, then hold a squat until everyone finished up.

  • Leg lifts x15
  • Flutter kicks x15 (4-ct)

Mosey back to start point, collecting cones and CMU’s on the way.

No Mary, just ATMs to cash out.
15 including 1 FNG: The Voice, Reverb, Positron, Church Mouse, Rousey, Quarantine, Carrot, Gesundheit, Daniel Son, Half Caff, Cowbell, Passport, Jackie Joyner, Swanson, Abort
“Not all leaders set out to be leaders. People set out to live their lives, expressing themselves fully.  When that expression is of value, they become leaders.  So the point is not to become a leader.  The point is to become yourself, to use yourself completely – all your skills, gifts and energies – in order to make you vision manifest.  You must withhold nothing. You must, in sum, become the person you started out to be, and to enjoy the process of becoming.”