F3 Knoxville

THE SCENE: 70s
F3 WELCOME & DISCLAIMER

Welcome to F3 men! Fitness – Fellowship – Faith. And welcome to the 75th anniversary of D-Day 21-gun salute. My name is Steam and I am honored to be your Q this morning. I am not a professional and you are here on your own volition this morning. You chose to be here – just like the man on your left and right did. If you need to modify any of the exercises we do this morning, feel free to do so – you know your body better than anyone else. HOWEVER – I encourage you to look across the street (points to the East TN Veterans Memorial site) and REMEMBER those who chose to run into open gunfire so you could be here this morning. When it gets tough in the next 45 minutes, when you’re hurting, or when your battle buddy is hurting – remember those who are worth remembering.

Everything we do this morning will be 21 reps either on a 4-count or 1-count

WARM-O-RAMA:

Side-Straddle Hop (SSH): 21×4 in cadence

Bend & Reach: 21×4 in cadence

Windmill: 21×4 in cadence

Merkin: 21×4 in cadence

Baby Arm Circles: 21×4 in cadence

THA-THANG:

• Q aligns PAX shoulder to shoulder facing the Big Ball AO green space/field
• “I’m Up – He Sees Me – I’m Down”
  • ^^ 3 commands ^^
    • I’m Up = sprint
    • He Sees Me = get down flat
    • I’m Down = Stay down flat until the I’m Up command is given
  • PAX sprints across field listening for the 3 commands
  • Simulates running towards an objective with enemy fire coming toward you
• Rinse & Repeat back across – but with buddy drags/fireman carries

 

• PAX mosey to Big Ball stairs
• “Take The Hill”
  • Get in battle buddy teams
  • Teams bear crawl up the stairs until they reach a flat landing
  • Flat landing = 21 sit-ups each person
  • Rinse & Repeat until all PAX are at the top
• Once at the top – PAX holds the plank for 21 seconds – 2x

 

• PAX mosey to bridge to the left of the amphitheater stage
• Hands interlocked behind heads – PAX lunges across bridge and moseys into the amphitheater, on the stage
• Q leads PAX in 21 1-count SSHs on stage, sprint to the top of the amphitheater
• Swanson leads 21 1-count SSHs, everyone sprints back down
• PAX performs 21 1-count incline merkins on the stage – with the commands of “Up – Down”

 

• Mosey to the edge of Big Ball AO field/World’s Fair Park field

 

• Q instructs the PAX that the last part of this workout will be in silence after a quote and explanation of what’s to come

 

• Q reads General Douglas MacArthur

• It is my earnest hope – indeed the hope of all mankind – that from this solemn occasion a better world shall emerge out of the blood and carnage of the past – a world founded upon faith – and understanding – a world dedicated to the dignity of man and the fulfillment of his most cherished wish for freedom, tolerance, and justice

• Q: “Now we’re going to take this field, and we’re going to take it hard. We will sprint all the way across the field, across the street, to the front of the East TN Veterans Memorial Site. I will lead us in 21 1-count merkins and 21 1-count SSHs in silence once we are over there.

 

• PAX takes the field – and takes it with a sense of urgency and purpose.
• PAX executes silent exercises and walks into the center of the memorial.
• Q prays over the site, the men, the PAX, and initiates the COT

MARY:
Time of Workout: 50:13

Mileage: 1.2 miles

COUNT-OFF & NAME-O-RAMA
10 PAX – no FNGs
CIRCLE OF TRUST/BOM:
Soot called in from deployment in Kuwait to deliver the BOM this morning – talked about the character of those men who charged the beaches 75 years ago – tied it into the 3 Fs of F3 – specifically the importance of the third F – realizing that we were created for so much more and that there is a higher being that we serve. No matter what the “beach” looks like in front of you – no matter how daunting it looks – charge at it knowing He goes before you.