F3 Knoxville

Tag: Abort

“F3: Good For You, Good For Me”

THE SCENE: 47 degrees – dark – windy
F3 WELCOME & DISCLAIMER

“Welcome to F3: Fitness – Fellowship – & Faith! It is 5:30 so we’re gonna go ahead and get things started. My name is Steam and I’ll serve as your Q in charge for the next 45 minutes. I am not a professional – you are here on your own volition which means I don’t know any injuries you may or may not have so if you need to modify any of the exercises we do this morning feel free to do so but you came here to work so we are all going to push each other to give 100% at all times.”

“That being said – thank you for being here this morning and showing up not for yourself – but for the man on your left and right – watch their back just like they’re going to watch yours.”

WARM-O-RAMA:
1. Side-Straddle Hop (SSH): 25 x 4 in cadence

2. Rockette: 15 x 4 in cadence

3. 1 Armed Slow Pitch: 8 forward each arm in cadence

4. Forward Lunge: 10 x 4 in cadence

5. Cherry Picker: 10 x 4 in cadence

6. The Slow Clap: Literally a slow clap that builds up – actually pretty cool and great way to kick things off/rally the men together before the mosey/beatdown.
THA-THANG:

  • Mosey to edge of WFP (World’s Fair Park) field
    • Merkin Line 
    • PAX assembled shoulder to shoulder across field in Merkin plank
    • 1st man says the following commands:
      • “Ready!”
      • “1 – 2 – 3” = 4 count merkin
    • PAX executes a 4 count merkin sequence once
    • The 6 runs to the front while the rest of PAX remains in merkin plank position
    • Repeats the original commands – everyone executes 1 – 4 count merkin
    • Rinse & Repeat until halfway across the field
    • Once halfway across field –> Bernie Sanders the other half
  • Mosey to W. Hill Avenue
    • Upon arrival at W. Hill Avenue –> 10 squats in cadence
    • Bear Crawl American Indian Hill (Up)
    • PAX assembled in single file line facing up W. Hill Avenue
    • QIC calls out “Left” & “Right” as PAX bear crawls up the hill
    • The 6 bear crawls from the back to take the first position
    • Rinse and repeat until entire PAX is at the top of the hill
  • Mosey around Church on corner of W. Hill Avenue and halt at top of Cumberland Avenue hill facing towards Univ. of TN
    • Upon arrival @ top corner of Cumberland Avenue –> 10 squats in cadence
    • Lunge-Squat American Indian Hill (Down)
    • PAX assembled in single file line in the squat position facing downhill
    • 1st man commands:
      • “Ready!”
      • “1 – 2 – 3” = lunge 3 times down hill
    • After 3 lunges are executed –> hold in the squat position until the 6 sprints to the 1st position
    • Repeats original commands –> PAX executes 3 lunges + holds squat until 6 arrives at the front
    • Rinse and Repeat until halfway down the hill
  • Mosey down to the bottom of the hill across from WFP American Indian Run formation
  • Hold squat position until traffic light/crosswalk sign turns green/go
    • Must have been the longest light in TN –> PAX executed 20 calf raises in cadence until green light was extablished
  • Mosey to Clinch Ave./Entrance to WFP American Indian Run formation
  • Gather before bridge across WFP on Clinch
    • “I’m Up – He Sees Me – I’m Down”
    • Scenario of sniper on a rooftop –> all PAX must cross WFP bridge on Clinch safely
    • All PAX start with chest flat on ground
    • Upon command “I’m Up!” –> get up and sprint towards the other end of bridge until the command “He Sees Me!” is given
    • Upon command “He Sees Me – I’m Down” –> PAX drops down with chest flat to the ground
      • Executes 5 merkins in cadence
      • Waits for command of “I’m Up” to move
    • Rinse & Repeat until all PAX are across the bridge safely.
  • Gather by stairs leading down into WFP by BigBall
    • PAX executes 10 squats in cadence
  • Battle Buddy teams are formed at top of stairs
    • Wheel-barrow Buddy Carry (Down)
    • Each battle buddy team alternates wheel-barrow carrying the other down one section of the stairs going down into WFP.
    • Battle buddy whose legs are being held climbs down stairs (decline) on hands
    • Battle Buddy switches upon each new increment of stairs
    • PAX executes flutter kicks until 6 is recovered at the bottom
  • Mosey around water perimeter of WFP American Indian Run formation
  • Gather under WFP amphitheater @ the stage
    • Stage Merkin Line
    • All PAX are shoulder to shoulder (tightly) starting from the right end of the stage
    • 1st man commands:
      • “Ready!”
      • “1 – 2 – 3” = 1 – 4 count merkin sequence
    • All PAX executes 1 – 4 count merkin sequence under 1st man’s command.
    • PAX hold incline merkin plank until the 6 recovers to the first position
    • Repeats original commands
    • Rinse & Repeat until all PAX have made it to the other end of the stage as a unit
  • Mosey back to AO start point
    • Once feet hit the grass field that separates PAX from original AO start point = full speed ahead – leave nothing in the tank all out spring

MARY:
Splashin Merlot is a sign of character/grit/dedication to push yourself hard throughout the workout – well earned.
COUNT-OFF & NAME-O-RAMA
15 PAX // No FNGs
CIRCLE OF TRUST/BOM:
“Be an ambassador of hope”

When people look at you or come in contact with you – are you an ambassador of hope to them?

It’s so easy to lose hope in the world we live in today but we, the men of F3 are called to lead and serve as HIGH IMPACT MEN & Ambassadors of Hope for Him. Consider the impact you have within your spheres of influence – family – job – relationships – etc —> Be the ambassador of hope in someone’s life that enables them to keep going. Be the ambassador of hope that helps other men realize there’s something different about you and they want to know more.

KEEP THE FAITH & FIGHT THE GOOD FIGHT MEN!

ANNOUNCEMENTS:
Need Saturday Q for Big Ball this week –> Red Writer stepped up and volunteered

Encourage PAX to sign-up to Q – it’s an honor and humbling

Just Keep Moving

THE SCENE: 27 degrees.  Cloudy.  Snow on the way (hopefully)
F3 WELCOME & DISCLAIMER
WARM-O-RAMA

SSH x 25

Baby arm circles 12 forward, 12 back

Tempo Squat x 10

SSH x 25

Tempo Merkin x 10

THA-THANG:

  • Mosey to UT parking garage
  • Dora 1-2-3:  Partner up.  Cumulative 100 merkins, 200 LBC’s, 300 squats between partners.  While one partner performs exercise, other partner Bernie Sanders up the ramp, touches the wall and runs back.  Jack rabbits help slower PAX finish reps.
  • Burpee Dans:  1 burpee then 4 lunges across garage, turn around and repeat with 2 burpees and 4 lunges back.  Repeat with 3:4, and 4:4 ratios.
  • Four Corners:  10 BBS first corner, run to 2nd corner and complete 10 flutter kick (4 count), run to 3rd corner and 10 American hammers (4 count), run to 4th corner and 10 Hello Dollys (4 count).
  • Mosey back to AO

MARY:
La La Leggy:  20 squats, 20 lunges (10 each leg), 20 drop lunges (10 each leg), 20 jump squats, 20 calf raises

COUNT-OFF & NAME-O-RAMA
16 strong.  No FNGs.  Ponder was also in attendance, but I could not find his tag.

CIRCLE OF TRUST/BOM:
Just keep moving.  We have applied this to our workouts the last several weeks due to the cold weather.  If we don’t, our bodies shut down, hypothermia begins, and left unchecked we die.  We can apply this to our personal and spiritual lives as well.  If we are not moving forward we are stagnant at best and more likely than not regressing.  What areas of your life have become stagnant?  What have you neglected or given up on?  What can you change or do to take action in these areas of your life?

Hebrew 12:1 Therefore since we are surrounded by so great a cloud of witnesses, let us also lay aside every weight and sin which clings so closely, and let us run with endurance the race that is set before us, looking to Jesus, the founder and perfector of our faith, who for the joy that was set before him endured the cross, despising the shame, and is seated at the right hand of the throne of God.

ANNOUNCEMENTS:
Encouragement to sign up for open Qs

going to see the General

THE SCENE: 25* and slightly windy, luckily the AO was clear of ice
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH x25 IC
Tempo squats x10 IC
SSH x20 IC
Tempo merkins x25 IC

THA-THANG:

Four cones are set up at each corner of the sidewalk that runs around the perimeter of the grass lawn at world’s fair park.  Each cone represents a stop point along the way for an exercise.  Move on to the next making your way back to the beginning.  Exercises are merkins, jump squats, WWII sit ups, Carolina dry docks.  PAX start at 10 reps of each exercise, decreasing to 9 reps on the second, lap, 8 reps on the third lap, etc.  PAX halt after completing lap with 6 reps of each exercise.

Mosey up and across pedestrian bridge beside 11th St parking garage, up and around the hill and down beside the Alumni Memorial Building to the amphitheater.  Going up amphitheater steps, PAX must bunny hop on flat areas and box jump up to the next level.  Once reaching the top, perform 5 squats.  Turn around, and bear crawl down the steps, once reaching the bottom perform 5 derkins.  Repeat this routine for 3 rounds.  Once all PAX complete, take a 5 count break and line up at the base again.  In the style of Growruck 05, PAX perform the same routine, only this time we make all movements together as a team going up and back down.  We did this as a physical representation of “no man left behind”.

Mosey up the hill beside Neyland Stadium to see the General.  PAX pair up, one partner jumping rope with the general while the other sprints up the Vol walk to the power T and performs 25 incline merkins.  Sprint back down to your partner and flapjack.  Second round repeat the same, only perform 25 decline merkins.  At this point Detention looked like he was shot out of a cannon as he was running faster going uphill than me sprinting downhill.

No real recovery after this routine, PAX had to head back to SP.  Taking same route back, jackrabbits stopped for rounds of squats and SSHs while waiting on the 6 to catch up.  Continue mosey back to the SP, jailbreak on the last straight of the worlds fair lawn to empty the tanks.

MARY:
Pickle pounders and boat/canoes
COUNT-OFF & NAME-O-RAMA
10 PAX strong on a cold, windy morning including one FNG.  Quarantine, Rousey (FNG), Detention, Proton, Rusty, Amazon, Operation, Swanson, Pfeiffer, Abort
CIRCLE OF TRUST/BOM:
Pfeiffer spoke of trying to be positive and always finding the great things in the people around us.  Proverbs 11:27 – “Anyone can find the dirt in someone.  Be the one that finds the gold.”
ANNOUNCEMENTS:

Coffeeteeria at Pete’s right after

Track Work

THE SCENE
53 and Foggy

THA-THANG
Ruck to Bearden Middle School track (1.5 miles).  Stop half-way, 20 Merkins and 20 Squats

At the track do the following…

3 Rounds:

  • 15 Overhead Ruck Presses
  • 20 Ruck Pull Merkins (start with ruck on left side. Do 1 merkin, pull ruck under body to left side.  Do 1 merkin pull ruck to under body to left side).
  • 20 Squats
  • 1 Lap around the track

4 Rounds:

  • 15 Ruck Curls
  • 15 Ruck Swings
  • 10 Lunges each leg
  • 1 Lap around track

Total distance at track (1.75 miles)

Ruck back to SP (1.5 miles).  Stop half-way, 20 Merkins and 20 Squats

At SP, ruck to Lover’s Lane.  Bear crawl half-way up Lover’s Lane, Bernie the rest.  Ruck back to SP (.5 miles).

Cash Out:
Flutter Kicks 4ct x30 IC

Total Mileage = 5 miles

Stairs and Pain

THE SCENE: Crisp and comfortable
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
-SSH X25 IC, -Tempo Squat x10 IC, -BAC x10 (Forward/Reverse) IC, Tempo Squat x10 IC, SSH x25 IC
THA-THANG:

PAX form two lines and mosey around area to identify each station…

AMRAP (12 minutes)

As many rounds as possible for 12 minutes the PAX completed 10 reps at three stations of the following…

  • Pull-ups at the Big Ball Beams
  • Box Jumps at the TN Amphitheater Stage
  • Burpees at the Bridge

Abort gave us a 10 count…

Mountain of Pain

PAX sprinted to the top of the Big Ball Steps and did the following:

  • Hand-release Merkins 10-1 (10 at top of steps, 9 at bottom, 8 at top, rinse repeat to 1 rep at the bottom)
  • When finished PAX did Flutter Kicks x20 IC, American Hammers x20 IC until the six was up.

Preacher gave the PAX a 10 count…

PAX sprinted to the flat area (for time purposes) instead of to the very top of BB Steps and did the following:

  • Same 10-1 repetition as the Hand-Release Merkins but this time WW2 Big Boy Sit-Ups were completed.

PAX re-formed their two lines again and moseyed to AO starting point.

MARY:
CASH OUT with ATM’s (15 4 count shoulder taps IC, 10 tempo merkins on a single count IC, 10 speed merkins x10 IC)
COUNT-OFF & NAME-O-RAMA
19 PAX (1 FNG!)
CIRCLE OF TRUST/BOM:
Spoke about intentional leadership on my NYE Q.  The same is true now.  If we are not moving forward, we are being stagnant.  If we are being stagnant then we are being left behind.  The downtown AO has unlimited potential and if we want to see it grow we must cultivate it and that happens from stepping outside our comfort zones and intentionally leading here.  Challenge this AO to two VQ’s next week at the Big Ball AO.  If guys have questions, get with any of us who have Q experience as a resource or even as a Co-Q.
MOLESKIN:
Prayer request were made.
ANNOUNCEMENTS:
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.