F3 Knoxville

Tending the garden v2

Big Ball
Workout Date: 15 Jun 2019
QIC: Abort

THE SCENE: 60-65* no sure exactly, but loving the cool weather
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

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)
THA-THANG:
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.

MARY:
Flutter kicks x20 IC
Side crunches left x10 IC
Side crunches right x10 IC
Flutter kicks x20 IC
COUNT-OFF & NAME-O-RAMA
6 Strong: Pfeiffer, Magic Mike, Duggar, Carrot, Swanson, Abort
CIRCLE OF TRUST/BOM:
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.