F3 Knoxville

Tag: Abort

Burb’n & biscuits

THE SCENE: It was a scene for sure!
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Nope.
THA-THANG:

sea biscuit Ruck style

start w and each interval stop for the said exercises .

20 T merkins (ruck on), 20 ruck curls , 20 big boys (ruck on front ) , 20 ruck thrusters

  • Just like a sea biscuit , we stop at  1/4, 1/2, 3/4,1 mile , 3/4 , 1/2, 1/4 mile to do exercises
  • Dealers choice on a few exercises at the halfway point to switch it up a bit but always kept the T merkins
  • lots of reps and just over 5 miles

MARY:
Ruck Flutter presses and ruck up LBCs until time
COUNT-OFF & NAME-O-RAMA
7 Rucker’s
CIRCLE OF TRUST/BOM:
MOLESKIN:
Insert any personal comments, notes, de
ANNOUNCEMENTS:
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.

It’s A Good Week to Have A Good Week

[ The Scene ]

Rainy at the most opportune time – as PAX were walking to the AO. Not a lot, but just enough

[ Welcome/Disclaimer ]

  • Welcome to F3: Fitness – Fellowship – Faith
  • My name is Steam and I’m honored to be in your company and be your Q this morning
  • FNGs?
  • Couple of things before we begin:
    • (1) Contrary to popular belief I am not a professional
    • (2) You’re here on your own volition
    • (3) If you need to modify anything we do this morning – feel free to do so as you need but push yourself and those around you.
      • No man left behind – no man left the same
  • COVID measures are still in place so as much as you can let’s try and keep 6ft if possible.

[ Warm – o – Rama ]

(1) SSH: 7 x 4

(2) Mountain Climber: 7 x 4

(3) Baby Arm Circles: 7 x 4 (F)

(4) Baby Arm Circles: 7 x 4 (B)

[ The Thang ]

(Mosey to Big Ball stairs)

(1) Up and Over

  • Rinse and Repeat this once for a total of 2 times
  • Bear crawl up the stairs
  • Landings
    • Middle: 20
    • Top: 15
    • Bottom of stairs: 10
  • Run across the street to the stairwell — down into WFP backwards bear crawl-style
    • 10 Iron mikes
  • Run back to the start right here
    • We’ll do this 2x
    • On your second lap — decrease Iron Mikes by 5 (15, 10, 5)

Done?

  • 25 LBCs
  • 25 Flutter kicks

(15 count)

(Mosey to Amphitheater)

(2) Over And Up

  • Rinse and Repeat this once for a total of 2 times
  • Pick a side (L or R) and run Over to the ramp up to the top
  • Run Up to the top
  • Execute 10 chin-ups/pull-ups
  • Run down the stairs
  • 10 incline merkins + 10 dips 
  • Rinse and Repeat once

Done?

  • 25 LBCs
  • 25 Flutter kicks
  • Rocky Balboas under the amphitheater: 10×4

(15 count)

(Mosey back to AO)

(3) Core 4

  • Find a bench and lay on your back
  • 25 x 4 flutter kicks
    • Run to rock pile
    • 10 curl presses
    • Run back to AO
  • Find a bench and put your feet under it for some stability
  • 25 BBSs (1 count)
    • Run to rock pile
    • 10 rock triceps
    • Run back to AO
  • Find a bench — lay on the bench — 
  • 25 flutter kicks  (4-count)
    • Run to rock pile
    • 10 rock rows
    • Run back to AO
  • Find a bench
  • 25 incline plank jacks (1 count)
    • Run to rock pile
    • 10 rock squats
    • Run back to AO

Fin.

[ COT ]

  • # off
  • Name o Rama
  • FNGs
  • BOM

The 59 “One Another’s” in the New Testament of the Bible

http://storage.cloversites.com/wakarusamissionarychurch/documents/59one_another_scriptures.pdf

There are 59 “One Another’s” in the New Testament of the Bible and I think they’re worth reading over and contemplating over – specifically in terms of the application for our lives as HIM.

So the encouragement is this —> Read it out — pray it out — live it out. Because we can’t “One Another” without one another

The Not-So-Merry-Go-Round

THE SCENE: 60’s, clear skies, a little damp from yesterdays rain
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Static stretching, Tempo Squats, Hill Billies
THA-THANG:
Moseyed over to the field behind the amphitheater with the paved walkway around it, then got into partners with someone who would push you but not lap you or be lapped. Here we had 8 stations, 4 corners and 4 cones (1 between each corner). Each had a different workout assigned to it. Pairs rotated around the stations by completing the exercises, running a lap around the field, and then moving on to the next. Here are the exercises at each station:

  • Toe-Tap-Merkin Bearcrawls forward and backwards across the large paved section
  • Monkey Jumpers across the field then duck walk back
  • 50 x Cobras, 25 x Carolina Dry Docks, 10 x Walkout merkins
  • 100 x BBS
  • 25 x Hand-Release-Release Merkins, 25 x standard Merkins
  • Murder Bunnies across the field and Overhead Carries back
  • 25 x Standing Shoulder Taps, 25 x Plank Shoulder Taps
  • 20 x American Hammers, 20 x Flutterkicks, 20 x Freddie Mercurys, 20 x LBCs

COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
Shared the story of Robert McCherye, who was a 19th century minister who was just as well known for his faith as he was for being a workaholic. He died of cardiac arrest at 29 and on his death bed wrote “God gave me a message to deliver and a horse to ride on. Alas, I have killed the horse and now I cannot deliver the message.” I think we tend to acknowledge that rest is worthwhile but are still reluctant to take the time needed for it. Sometimes it makes us feel weak or like we’re wasting our time. When Jesus was confronted about working on the Sabbath He said that man was not made for the Sabbath but the Sabbath for man. It’s easy to walk away from that saying “OK, Jesus said its fine for me not to rest”, but rather we should hear that and acknowledge that if the Sabbath was made specifically for us then it must be worthwhile. So let’s seek out rest wherever we need it, whether that be physically, mentally, emotionally or spiritually
ANNOUNCEMENTS:
Hardship Hill next weekend

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.

Burbs 9-11

THE SCENE: 76* and muggy again
F3 WELCOME & DISCLAIMER
THA-THANG:
Warm up lap: take off through the park and head towards West Hills Elementary, stop in the lot for 11 reps each of merkins, squats, curls.  Continue ruck, make a left on Vanosdale, left onto Bennington, left onto Corteland, and left onto N Winston.  At every road intersection, stop for another round of 11 reps each of merkins, squats, and curls.  Total of 9 rounds by the time we make it back to parking lot.

Meaning: The breakdown of the first responders killed on September 11th as follows: 37 Port Authority officers, 23 NYPD, 8 EMTs, and 343 firefighters.
The Work: Farmer carry ruck in one hand and sandbag in the other hand the length of the parking lot and back to simulate first responders carrying gear into the fray.  Once back to start, pay homage to the first responders with the following exercises (carry down and back, do one exercise; down and back, move to next exercise):

  • 37 brickyard manmakers
  • 23 eight-count bodybuilders
  • 8 bear complex with sandbag
  • 343 flutter kicks

Flutters were done as a group ring of fire style until we reached 343.  Back to your feet, ruck and sandbags over to the base of the N Winston hill.

Meaning: We don’t have stairs, but we have a huge hill.  Also, going over the bridge mirrors FDNY ladder 118 crossing the Brooklyn bridge heading for the towers.  The six giants on that firetruck all perished on the day.
The Work: Carry the sandbags up the hill.  Once everyone makes it to the top and safely into the parking lot, we honor ladder 118 with 11 eight-count bodybuilders.  Sandbags back up and mosey back down the hill.  Quick set of 10 counts for everyone (me) to get their breaths, turn around and do it again for the second tower.  Again, at the top we honor ladder 118 with a set of 19 reps each of merkins, squats, and curls (brings our total of each on the day to 118 reps).  Mosey back down for Mary.

MARY:
20 flutters
20 hammers
15 flutters

CIRCLE OF TRUST/BOM:
In NYC last year I visited the 9/11 memorial, and just taking it all in I leaned against the memorial.  After a minute I looked down and noticed the name my hand was on, Abraham Zelmanowitz.  I remembered the name just because of how odd it was at the time.  Later while walking through the museum, I came across this man’s story.  Abraham worked on the 27th floor of tower one of the WTC.  He very easily could have gotten out of the building after the planes hit, but his friend and coworker Ed Beyea was a quadriplegic.  With the elevators out of service, Abraham chose to stay with his friend until help arrived to get Ed down the stairs and out of the building.  Unfortunately that help never came, and they were both killed in the collapse of the tower.  The selflessness and heroism of that day can never be overstated, both in first responders and in stories such as these.  19 years ago we vowed to never forget, and I hope that promise is one that we keep.