F3 Knoxville

Route to the Plateau of Pain

THE SCENE: Mid 40s. A little damp. Didn’t really start raining until the BOM.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

High knee skips across parking lot and back
Butt kicks across parking lot and back
20 4-count hillbillies
THA-THANG:
Mosey around the fountain and back to road and stop at greenway by Crumpet.
Route 66:
Dry docks
V-Ups
Iron mikes 2-count
While waiting On the six, run up crumpet and back down for 20 4-count flutter kicks.
Mosey to Plateu of Pain
Colombian necktie
Start with run to nearest cone. Grab cone and run back for 20 burpee squats and decrease burps each time.
We run at the same time every round. In between BBS.
MARY:
Sun salutation
Warrior 1
Sun salutation
Warrior 1 other side
Sun salutation
Warrior 1, 2
Sun salutation
Warrior 1, 2 other side
Sun salutation
Warrior 1, 2, Reverse Warrior
Sun salutation
Warrior 1, 2, Reverse Warrior other side
Sun salutation
Chair 30 seconds
Boat, single leg right, single leg left, boat
COUNT-OFF & NAME-O-RAMA
8 men put in the work.
CIRCLE OF TRUST/BOM:
Again, I gotta say – it’s all about attitude. A guy at my work spoiled my attitude and I let it ruin a day and half for me. I made a conscious decision to be positive (or not negative) and it completely turned things around for me. Just enter every situation, every new day, every greeting with positivity. Smile, great pleasantly, banish negative thoughts and you will feel so much better.
MOLESKIN:
ANNOUNCEMENTS:

Karamazov!

THE SCENE: Chilly
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

Usual for me

SSH IC

Cherry Pickers IC

T Squat IC

T Merkin IC

OYO Stretching
THA-THANG:
Insert information about the workout.

  • Mosey over to (Sophomore hill?) along the way we got some good livin in via flutter kicks
  • DORA action (100 burpees, 200 merkins, 300 squats)
  • Some more flutter kick and IC work in the parking lot next to sophomore hill
  • Some suicide action a lil down the ways as well

MARY:
Actually did Mary at the AO this time

 

The highlight was Cheatsheet leading us in some IC Merkins…. those got me good

CIRCLE OF TRUST/BOM:
Karamazov!

A short quote from The Brothers Karamazov from Dmitri

“… I mean that’s where the trouble lies, for all the world is an enigma! And whenever I’ve occasion to wallow in the very deepest ignominy of lust (and that’s all I’ve occasion to do), I’ve always read that poem about Ceres and man. Has it set me on the right road again? Never! Because I’m a Karamazov! Because if I throw myself into the abyss I do it straight, head first and heels last, and am even glad that I’ve fallen in such a degrading posture and consider it flattering to myself.”

 

Interesting note, apparently there is a suggestion in the text that the name Karamazov is associated with another surname which translates to “black smear”

Dmitri is one of three brothers in the story who is a scoundrel that makes trouble constantly. This quote is a good summary of the conversation he has with his brother Alyosha. What struck me about this conversation and this quote particularly is the nature of Dmitri’s reaction to his realization that there are undesirable parts of him (perhaps necessarily so given it being suggested that he is born with them… I am sure there is plenty to be said of the symbolism here) More practically, I must ask myself what is my reaction to my confrontation with the pathological parts of my personality. I decided to share one with the group.

 

I have a complex relationship with both of my parents. Although there is little explicit conflict (arguing, overt petty actions taken, passive aggresiveness etc), if I am being honest with myself, there is some degree of resentment. The causes and the degree to which I bear it, I am not sure. What I do know is that I am responsible for this and cannot ignore it or accept it (like Dmitri). It is something to be recognized and wrestled with.

 

Side note: Chaco recommended Steinbeck’s East of Eden after the Q. I highly recommend it to everyone. It is a great read.
MOLESKIN:

ANNOUNCEMENTS:

Um, like , Amy showed up

THE SCENE: Drizzle my nizzle and 47
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

SSH x25

bac forward and backward

squats x 15 ic 4ct

merkins x 10 /4ct
THA-THANG:

  • Burpee Dan the whole grinder , down and back , down and back , 4 lunges /4 burps, 4/3, 4/2, 4/1
  • Wheel barrow merkins. Partner up, p1 wheel barrow 15 ft, 1 merkin, 15 more ft 2 merkins, repeat till you get to 4 merkins, switch partners and come back
  • Fat Amy:
    50 Squats
    – 10 Burpees
    40 BBS
    – 10 Burpees
    Lunge to End of grinder, Sprint Back
    – 10 Burpees
    20 Star Jacks
    – 10 Burpees
    Sprint grinder, Sprint Back
    – 10 Burpees
    20 Star Jacks
    – 10 Burpees
    Lunge grinder, Sprint Back
    – 10 Burpees
    40 BBS
    – 10 Burpees
    50 Squats

MARY:
Lazy boy w a little flutter thrown in!
COUNT-OFF & NAME-O-RAMA
13 pax including 3 FNGs. 1 planned FNG and 2 head locks during the workout , thanks to drifter
CIRCLE OF TRUST/BOM:
MOTIVATION! Are you motivated ? I think we all are or we all can get motivated. However, motivation only gets you to the starting line. After that , it’s up to you to follow through.
MOLESKIN:

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

12 Days of Ruckmas

THE SCENE: 45, raining and the rain increased in intensity as we did
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

Ruck to Turkey Creek Christmas Tree beside Victoria Secret (1.5 miles)
THA-THANG:
12 days of ruckmas (modified from Ruck.Beer)

Pax is to sing to the tune of the 12 Days of Christmas.  Workout is to follow the pattern of the song…Exercise 1, Exercise 2 then 1, Exercise 3, 2 then 1, etc,

The song lyrics were; On the _____day of ruckmas, the Cadre gave to me….

  1. Ruck Merkin
  2. Overhead Squats
  3. Overhead Presses
  4. Man makers
  5. Incline Merkins
  6. Wide Merkins
  7. Ruck Thrusters
  8. Ruck Swings
  9. Lunges (9 each leg)
  10. Ruck Curls for the girls
  11. 4 Count Mtn. Climbers
  12. Bent Over Ruck Rows

Ruck back to Christmas lights at Library (1.5 miles or so)

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

CIRCLE OF TRUST/BOM:
Take the time to enjoy this season.

Ironically, I gave the message while we were rucking in order to save time when we got back to the start point so I could hurry back home!
MOLESKIN:
Raining, cold, EARLY didn’t matter to the pax.  They all knocked out this workout without any problems except for Shooter counting the manmakers way, way, way too fast.
ANNOUNCEMENTS:

Tsunami

THE SCENE: 31 degrees and a bit frosty
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

We did burpee jac web between each exercise. Going with one BJW, do 2 over head claps, do 2 BJW and 4 overhead claps, 1:2 ratio all the way to 10 burpee jack webs: 20 overhead claps. The exercises we did between each of BJW were:

SSH, squats, Hill billys, IMP walkers, IMP squat walkers, cherry pickers, all IC x10 reps each. then CMU curls x 20 I x 2, Rows for bros x20 IC x2
THA-THANG:

  • Every 2nd light pole, do 2 burpos until we get to the bottom of MT Crumpit
  • Broad Jump up Mt Crumpit to the Christmas Tree
  • Behind the tree on the right, we did 11s. Tsunami Burpees and Flutters. Starting with 10 Tsunami and 1 flutter
  • Tsunami Burpee = Start on your back, rock back then forward onto your feet, jump out of it, then drop and do a full burpee, that’s one rep. Ocean calls is a deck squat burpee, but it reminds me more of getting rolled up in a violent wave after you have done several reps of them. its like you are caught in a TSUNAMI BRO! Totally tubular!
  • Well, a lot of moaning and groaning going on doing the 11s but thanks to Snorkel and his super powers, he finished his 11s when I was about 85% done so I decided to say RECOVER!
  • Mosey to the bottom of Mt. Crumpit, on the way back to the AO, 2 tuck jump burpess at every 2nd light pole.

MARY:
Flutters x 10 IC

Power T flutter x10 IC

Lazy boy

Broad Jump burpee to the bathroom wall on the grinder. you can thank PUP for this suggested exercise!
COUNT-OFF & NAME-O-RAMA
11 Pax survived the Tsunami
CIRCLE OF TRUST/BOM:
Give the best present you can give this Christmas and that is BE PRESENT with your family!
MOLESKIN:
Insert any personal comments, notes, devotion content, etc.
ANNOUNCEMENTS:
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.