F3 Knoxville

Category: Big Ball

Tending the garden v2

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.

13 Is A Lucky Number

THE SCENE: 60s, cool. Ice cool.
F3 WELCOME & DISCLAIMER

  • Welcome to F3: Fitness – Fellowship – Faith!
  • My name is Steam and I am delighted to be your Q this morning!
  • I am not a professional and you are here on your own volition – which means no one is going to force you to do anything this morning – you have to make the choice to push yourself and those around you!
  • If you need to modify any of the exercises we do this morning feel free to do so.
  • Today is the 13th day of June and day what you will about the number 13 but I’m feeling pretty lucky, I hope you are too! Let’s keep the mumblechatter and morale high this Morningside !!!!


WARM-O-RAMA:

  • Cherry-Picker: 13×4 IC
  • SSH: 13×4 IC
  • Rockette: 13×4 IC
  • Imperial Walker: 13×4 IC
  • Torso Twist: 13×4 IC

.
THA-THANG:

Mosey to Market Square Pavilion

Swanson leads PAX in 10 1-count merkins by Eddie’s Health Shoppe on Union

Abort leads PAX in 10 1-count merkins by market square bell

    • Get in battle buddy teams
    • BB1: sprints down to splash pad
      • Executes 13 squats (1-count)
      • Sprints back to recover BB2
    • BB2: executes 13 4-count flutter kicks
    • Once both you AND your BB complete two evolutions of squats, recover right here in the squat position.
  • Mosey to Market Square parking garage
  • Tower of Power
    • 6 floors (all 1 count)
    • F1 = 13 merkins
    • F2 = 13 big boy sit-ups
    • F3 = 13 squats
    • F4 = 13 flutter kicks
    • F5 = 13 Apollo onos (at top)
    • F6 = 13 smurf jacks (at top)
  • Mosey back to AO

COUNT-OFF & NAME-O-RAMA
10 PAX
CIRCLE OF TRUST/BOM:

    • Goliath Must Fall
    • Fear Must Fall
    • “But now thus says the Lord, he who created you, O Jacob, he who formed you, O Israel: “Fear not, for I have redeemed you; I have called you by name, you are mine.”
    • ‭‭Isaiah‬ ‭43:1‬ ‭ESV‬‬
    • https://www.bible.com/59/isa.43.1.esv
    • Who or what is your Goliath today and this week?

KEEP THE FAITH & FIGHT THE GOOD FIGHT!

WIDWII

What it do? What it if?

THE SCENE: 65 ish? Basically perfect
F3 WELCOME & DISCLAIMER
Gear List: Six dudes so six rucks with 30 pound plates plus water, two 60 pound sandbags, one 80 pound sandbag
WARM-O-RAMA:
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)

THA-THANG:
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.

COUNT-OFF & NAME-O-RAMA
6 Brickballers: Amazon, A Rod, Chaucer, Fast N Easy, Swanson, Abort

D-Day Anniversary Memorial Beatdown

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.

Make it as tough as you want it

THE SCENE: In the lower 60s with no humidity, peerrffeeccctttt
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Plank merkins x10 IC
10&2 lunges x10 IC
SSH x10 IC
Burpees x5 OYO

THA-THANG:
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.

MARY:
No Mary, just ATMs to cash out.
COUNT-OFF & NAME-O-RAMA
15 including 1 FNG: The Voice, Reverb, Positron, Church Mouse, Rousey, Quarantine, Carrot, Gesundheit, Daniel Son, Half Caff, Cowbell, Passport, Jackie Joyner, Swanson, Abort
CIRCLE OF TRUST/BOM:
“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.”