F3 Knoxville

Tag Team with Drive Thru

THE SCENE: 34 and clear
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

We decided to give Swanson a Tuesday off for the first time in forever, so Drive Thru and I did Tag Team Tuesday.  Drive Thru wanted to mop everyone up with the second half, so I took the warm up and first part.
Squat and reach
Moroccan night clubs Postman style (holding squat)
BAC forward and reverse
Six count merkin (combine tempo merkin and T-merkin, didn’t go well)
SSH
THA-THANG:
Quick mosey to coupon pile at L&N and then over to TN War Memorial.  12 minute AMRAP, all with rocks except the lap.

  • Rock swap merkins x10
  • Good mornings x15
  • Lunge with OH press x20
  • Curls x25
  • Job a lap around memorial

I think everyone completed in the range of 3-4 rounds.  Return rocks to the pile and Drive Thru had us mosey over to the base of the Big Ball for some BOMBS.
Partner up and complete Dora style, 2 burpees for the B completed by the man running to the top of the Big Ball stairs.  The partner who stays at the bottom starts with 100 OH claps, then 100 merkin-T’s (T-merkins but had to fit the spelling), 100 BBSUs, and finally 100 squats.  Repeat and relieve each other until complete.

MARY:
Flutter kicks
Hello Dolly
American Hammers
COUNT-OFF & NAME-O-RAMA
13 Strong: Rousey, Postman, Swanson, Huffy, Drive Thru, Bubble Wrap, Peter Rabbit (FNG), Livestrong, Half Caff, G6, Bulldog, Bilko, Abort
CIRCLE OF TRUST/BOM:

Must be nice

THE SCENE: Temperature disputed during pre ruck, anywhere from 29-34.  Felt great though regardless
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

Pro tip, going at SSH with great form moves blood into your fingers to keep them warm…
SSH
OH claps Postman style holding a squat
SSH
Hillbilly’s
Patty-cake merkins COVID style (don’t actually clap with anyone)
SSH
THA-THANG:
Quick mosey over to the coupon pile at L&N.  Three station AMRAP with station one there (AMRAP lasts duration of the workout).

Station 1 at L&N: Start with 10 reps of each exercise, then leave rock on the ground and run up the stairs between L&N and the convention center

  • Monkey humpers
  • Upright rows
  • Shoulder press
  • Tricep extensions

Station 2 the top of L&N near Henley St: Start with 7 reps of burpees for first round and increase by one rep each round, elbow plank remains the same at 30 seconds every round.  Once complete, run around to the front of L&N academy above where we park.

  • Burpees
  • Elbow planks

Station 3 in front of L&N near cars: Again start with 10 reps of every exercise and add two reps each round.  Run down the parking lot and back to station 1.

  • Never cross Dolly (4-count)
  • Imperial walkers (4-count)
  • Crab cakes (4-count)
  • Explosive merkins (push up and hands leave the ground at the top)

We ended up getting through rounds of 18 reps and 11 burpees.  Returned rocks to their homes and mosey back to the AO where time was up.

COUNT-OFF & NAME-O-RAMA
13 Strong: Postman, Wedding Singer, Drive Thru, Huffy (welcome back!!), Slim Shady, Swanson, Triple A, Magic Mic, Livestrong, Amazon, G6, Bulldog, Abort
CIRCLE OF TRUST/BOM:
I overheard a conversation between two friends that really got on my nerves and made me consider if I say these things or think this way.  Friend one has a college degree, has had family support his whole life, and while he all hit bumps in the road he generally has had it pretty easy.  Friend two has no degree and works tons of hours every week, has had struggles with addiction and various other things.  During this conversation, Friend one tells the struggling guy it “must be nice” when hearing about how his job was going.

And that really aggravated me, but also got me thinking about how we view our choices and try to absolve ourselves from things we deem are outside our control.  That is the cowardly way out, and I hope that I am not guilty of that very often.  Things will absolutely happen that we can’t control, its inevitable.  But our reaction to those trials determines whether they’re actually positive or negative.  We all need to be aware that we have much much more control over our lives than we want to admit.  We control it, if things are not going well then we need to look internally to fix them rather than place blame elsewhere.

Chilly day at Big Ball

THE SCENE: 36* at the start according to Steve Jobs
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

  • BAC reverse then forward
  • Imperial squat walker
  • Cobra merkins
  • Tempo lunge

THA-THANG:
Quick mosey to the L&N parking lot just passed the war memorial for Kraken.  Eight cones set up around the middle parking lot island.  Split up for COVID purposes and start at different cones, perform the exercise then run a circle around the Kraken and move to next exercise.  Plank up in the middle when finished, exercises as follows:

  • 30 merkins
  • 20 jump squats
  • 25 BBSUs
  • 20 four count merkins (T-merkins)
  • 25 smurf jacks
  • 15 Freddy Mercury (four count)
  • 10 burpees
  • 15 lunges (15 each leg)

Everyone finished pretty close together, slowsey over to the coupon pile and grab a rock for a 12 minute AMRAP:

  • 10 curls
  • 10 Lion Kings
  • 10 front raises
  • Put rock on ground and spring the straight around the war memorial

Return coupons to the pile and mosey back to start point and find a bench.  OYO, two rounds through the following:

  • 10 dips
  • 10 derkins
  • 10 Bulgarian split squats (10 each leg)
  • 10 box jumps

MARY:
Laid back leg lifts
Leg scissors
20 seconds of stargazers
G6 requested some bus drivers, so we did sitting leg elevated bus drivers (a lot more difficult that way)
COUNT-OFF & NAME-O-RAMA
6 strong braved the cold: Drive Thru, G6, Livestrong, Passport, Postman, Abort
CIRCLE OF TRUST/BOM:
I noticed before coming out that evidently multiple countries have the US on a travel warning for at least this month, due to possible civil unrest following the election.  It is surprising and disappointing that our country has become so divided that one of the most basic things our country is founded on has caused fear of violence regardless of the outcome.  To us (myself most of all), what can we do to correct this issue?  Be understanding, be patient, and take a little extra time to react.  We owe it to our community and our neighbors to let them have their opinion (even if we disagree) and respect their choices.  Try to be conscious that we don’t know what’s going on in people’s lives, and that if we can give them just a little more patience and empathy that it could totally change a reaction.  A little bit truly can go a long way.

Prayers up for Passport with his back and also for his parents and his dad, for Swanson as he deals with some issues at his house, central Alabama from where Livestrong is from and the storm that rolled through, and for our community and nation this week.

Terror Tabatas

THE SCENE: 60* and rainy, but not a total washout
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

Quick jog to the bridge at 5:30 to get out of the rain
Squat and reach
Hillbilly’s
Shoulder taps
Tempo merkins 5x each diamond, ranger, wide
This and that
THA-THANG:
Simple today.  Jog to the amphitheater, hop on stage for tabatas.  Ascending and descending in rounds, 40 seconds of work with 20 second break.  After each exercise is finished with the noted number of rounds, run a stair circuit.  Starting at stage right, run up the stairs and snake down and up until you reach stage left.  Move on to next exercise and increase/decrease the rounds.

  • Burpees – 2 rounds
  • Lunges – 3 rounds
  • Merkins – 4 rounds (can alternate incline/decline/hand release/whatever you want)
  • Flutter kicks – 5 rounds
  • Inverted rows on rails – 6 rounds (sucked)
  • LBCs – 3 rounds
  • Last round we only had three minutes, so we did one round each of squats, 8-count bodybuilders, and finished with jump squats

COUNT-OFF & NAME-O-RAMA
8 braved the rain: Livestrong, Java, Walrus, Postman, Swanson, Trowel, Magic Mic, Abort
CIRCLE OF TRUST/BOM:
“Open your mouth only if what you’re about to say is more beautiful than the silence.” This was directed internally much more than externally, had a quick listen to the rain and sounds of downtown (mostly nice, also a dumptruck)

ANNOUNCEMENTS:
Hardship Hill build day this Saturday at Swanson’s house.  OCR the following Saturday, some talk about teams and rucking.