F3 Knoxville

Tag: Bareback

Back in business

THE SCENE: 64* and dry
F3 WELCOME & DISCLAIMER (new extended remix)
WARM-O-RAMA:

  • Tempo squats
  • Mountain climbers
  • Windmills
  • Four count merkins
  • SSH

THA-THANG:
Mosey lap around the WFP lawn and back to the side of the convention center. Chalk on the ground waiting.

Rise Up 19 WOD:
  • 19 Squats
  • 19 Flutter kicks (4 count)
  • 19 OH claps (4 count)
  • 19 hand release merkins
  • 19 lateral hops
  • 19 sit ups
  • Lunges

Run a lap around the WFP lawn. Lather rinse and repeat for round two with slight modification. Instead of a lap at the end, run 40-50 yards and back after each exercise.

Short mosey over to the large landing beside the Big Ball for the Big Bang. Everyone circles up, distanced out. Each round increases by ten, slowly expanding the universe. Run X steps, do X number of reps of given exercise. Return back to your plank around the circle and wait for everyone to finish up.

  • 10 burpees
  • 20 squat jumps
  • 30 Hello Dolly’s
  • 40 LBCs
  • 50 SSH

Mosey back to start point for Mary

MARY:
Fairly simple, ATMs then 90 seconds of boat/canoe
COUNT-OFF & NAME-O-RAMA: 13 Strong coming back: G6, Sunshine, Postman, Orkin, Ariel, Swanson, Amazon, Backdraft, Passport, Jenner, Bareback, 8-Seconds, Abort

CIRCLE OF TRUST/BOM:
Word of the day is inertia.  Inertia in a physical sense is that an object will remain at a constant velocity unless acted upon by an external force.  Unfortunately that is also true when that velocity is zero.  When we went into the safer at home mode and halted workouts, I didn’t think I would struggle with workout discipline like I did.  I had a few minor physical things, but the mental battle of getting up and working hard absolutely smoked me.  The fartsack was victorious more times than not.

My velocity was basically zero, and though I wish it weren’t true I am sure I wasn’t the only one who struggled without the accountability of my brothers standing in the gloom.  So now the external force is back in my life.  My brothers, standing at the fountains at 5:30 eagerly awaiting whatever silly nonsense I’ve come up with or whatever beatdown someone else has concocted.  They’re there, acting upon me and accelerating me more than they know.

AYE!!

eleven PAX doing elevens

THE SCENE: 45* – getting back to nice weather
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Tempo lunge x10 IC
Merkins x10 IC
Windmills x8 IC
Burpees x5 OYO
SSH x20 IC
THA-THANG:

Mosey out of start point to amphitheater.  Assemble in front of stage for some super sets.  Do first three exercises in a row, OYO, with no rest in between.  Plank on stage and wait for everyone to finish.  Then back to the front of the stage for the next three exercises.  As quickly as possibly OYO and plank waiting for everyone to finish.

  • Left leg step ups x11
  • Right leg step ups x11
  • Box jumps x11

Plank and wait for everyone to finish, then straight into:

  • Derkins x11
  • Dips x11
  • Merkins x11

Plank and wait until last man finished.  Back at it and repeat all six exercises in the same fashion.  Recover and 10 count.  No mosey to the next routine, stay at the amphitheater stage for Super 11’s (11 seems to be the number of the day).  Perform 11 BBSU’s, run the stairs to the top, perform 11 pull ups on rails.  Return to the bottom and go from 10 to 1 reps on both exercises.  When finished, plank it up on the stage. Recover and 10 count.

Mosey back past the start point to the front of L&N Stem Academy.  Everyone grab a rock (or two if they want some fun).  Rock exercises as follows:

  • Curls x30 and rest with rock pressed overhead
  • Squats x30 with rock pressed overhead
  • Curls x30 and rest with rock pressed again overhead
  • Arms straight out, rock lifts x30
  • Overhead press x30
  • Curls x30
  • Situps x30 with rock pressed overhead

Mosey back to start point.

MARY:
Had about three minutes left upon arrival, and Q only had one thing left to do.  Boat/Canoe.  After a few iterations of plain holds, 5 on 4 count flutter kicks while in canoe, then 5 on a 4 count OH claps in canoe.  A few more iterations of regular holds.  30 seconds left Q told PAX all we had was 30 seconds, and to hold canoe for that long or until they had to drop.
COUNT-OFF & NAME-O-RAMA
11 Strong, including one flying headlock who departed early: Mark (FEH), Swanson, G6, Bareback, Cowbell, The Voice, Rousey, Half Caf, Amazon, Pfeiffer, Abort
CIRCLE OF TRUST/BOM:
I’ve kind of had a recurring theme in my word, which is struggling with failure.  Constantly worrying about failing at my job, failing as a friend, failing as a future spouse and father.  Then I read things that say if you’re not failing at something then you’re not trying hard enough or trying new things and that failure is the best way to learn.  So failure is always there, be it good or bad.  However I came across a quote which really struck me, so I decided to share it.  From Francis Chan:

“OUR GREATEST FEAR SHOULD NOT BE OF FAILURE, BUT OF SUCCEEDING IN THINGS IN LIFE THAT DON’T REALLY MATTER.”

Ups and downs

THE SCENE: 62* and clear, perfect for a beatdown or some more SWAT training
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH 20x IC
Temp squats 10x IC
Peter Parker merkins 10x IC
Imperial walkers 10x IC
Large group and plenty of mosey in store, had PAX number off prior to leaving AO to ensure we leave no one behind.

THA-THANG:
Mosey out of the SP towards amphitheater, making right turn up the hill.  Stop and Al Gore at red light at 17th street while waiting for the 6 to catch up.  Cross 17th and mosey around parking garage to the pedestrian bridge at the bottom of The Hill.
PAX lunge across bridge
First person across (Petey) clears the ramp and begins merkins, PAX join in as they clear the bridge.

Continue mosey to the west side of Ayres Hall on The Hill.  Routine is Sevens.

  • Start with 6 burpees at the bottom, run to the top of the hill, 1 jump squat.  Return to the bottom for 5 burpees etc. working through the Sevens routine.
  • Jackrabbits instructed to alternate between 15 merkins and 15 BBS at the top once completed.

Recover and 10 count.  PAX take a slow mosey down the stairs on the west side of the hill toward the University Center.  PAX instructed to find a battle buddy who they have never paired with before.  Partner A will start at the bottom of the stairs and sprint the stairs to the top, turn around and return.  Partner B does as many reps as possible of exercise one until Parter A returns.  Flapjack, Partner A does exercise one as many reps while Parter B runs.  Then move onto exercise two and continue through.  Exercises

  • Plank jacks
  • Superman swims
  • Table rows
  • Hand release merkins
  • Thrusters

Recover and 10 count.  Begin mosey back to AO

MARY:
Floor wipers 6x IC

New exercise, Q tried to move too quickly.  We’ll get there haha
COUNT-OFF & NAME-O-RAMA
22 Strong: Preacher, Half Caff, Soot, Petey, Stagehand, Singlet, Pretzel, Bareback, Lactate, Swanson, Filter, G6, Waffle House, Careless, Quarantine, Cougar, Cowbell, Downhill, Threadcount, Bitcoin, Rousey, Abort
CIRCLE OF TRUST/BOM:
Don’t have a scarcity mentality, where you believe to get more you must take from others.  Have an abundance mentality: When people are genuinely happy at the successes of others, the pie gets bigger.

ANNOUNCEMENTS:
Hardship Hill OCR in two Saturdays.  A few spots still open, and if anyone would like to volunteer or knows anyone that might to get in touch with Tank or with me and I’ll get them to Tank.

Just Do It.

THE SCENE: 50’s – calm 

F3 WELCOME & DISCLAIMER

“Welcome to F3: Fitness – Fellowship – Faith. My name is Steam & I’ll be your Q this morning. I am not a professional and you are here on your own volition, so if you need to modify any of the exercises we do this morning feel free to do so! But push yourself and those around you.”


WARM-O-RAMA:
1. Cherry-Picker: 15 x 4 in cadence

2. SSH: 20 x 4 in cadence

3. High Knees: 20 x 4 in cadence

4. Plank Jack: 20 x 4 in cadence

5. Merkin: 10 x 4 in cadence
THA-THANG:
PAX put keys/wallets/etc in Steam’s ruck

Steam assigned flag carrying duty to different PAX members throughout the beatdown

  • Mosey to The Foundry
    • Mosey around the back (bottom lot)
    • 15s
      • Assemble battle buddy teams
      • Bottom lot = Battle Buddy situps
        • Fingers interlocked behind head – battle buddy hold feet
        • Start with 14 BBSs
      • Top (Front of The Foundry) = Merkins
        • Start with 1 merkin
      • Time Crunch —- PAX recovered at bottom lot
      • G-6 led PAX in 10 – 4 count merkins as the exit ticket
  • Mosey Right out of The Foundry
    • Mosey to bridge tunnel leading to under I-40
    • Peel
      • 2 columns facing the tunnel ahead
      • QIC gave the command “PEEL” & each battle buddy team sprinted to the middle of the tunnel – executed 5 merkins – and sprinted to the other side and held the squat position until all PAX recovered
      • All PAX waiting their turn to PEEL held squat position
  • Mosey to middle column in open parking lot under I-40
    • 8s
      • @ middle column – 7 smurf jacks
      • @ trailer across lot = 1 squat
    • QIC rallied PAX @ trailer with flag
    • Full out 100% sprint back to middle column
  • Mosey back to AO
    • F3 Cadence Call by QIC
  • Abs @ AO
    • Frank led PAX in American Hammers & Flutter kicks until 6 arrived

COUNT-OFF & NAME-O-RAMA

27 total – 2 FNG

Quarantine – Steam – Put-Putt – Swanson – Baby-Face – Hillary – Abort – Amazon – Rousey – Rascal – Butterfly – Bessie – G-6 – Frank – Creeper – Plunger – Cowbell – Careless – Crouton – Prom Night – Petey – Cheatsheet – Cliffhanger – Ringworm – Cougar – Dipper – Bareback

CIRCLE OF TRUST/BOM:
1 Chronicles 28:10 = Be careful now, for the Lord has chosen you to build a house for the sanctuary; be strong and do it.

(MSG) “…..be brave and determined and do it.”

God is calling us as men to be strong – to be determined – to do it. He’s called us to build for him, not tear down. I don’t feel like I’ve been strong and have been doing it lately.

That’s where this circle doesn’t just stay here. Take this encouragement outside of 0530 – 0615.

 

Pray It Out

PRs: G-6’s friend who is battling cancer – for their family

Remember (21)

THE SCENE
65 and Foggy

Welcome and Disclaimer

THE THANG
COP [Gus & Cap’n Crunch]
SSH x21 (IC)
Imperial Walkers x21(IC)
Dive Bombers x21 (IC)
Arm Circles Forward x10 (IC) & Backward x11(IC)

Partner up with a Battle Buddy for the duration of the workout.

Mosey to flag pole between the baseball fields.

Team RWB – 21 Guns [Gus]
21 minutes AMRAP
– 400 meter run (from flag pole to far baseball field and back x2)
– 9 Pull-ups (in dugouts)
– 21 pushups (on sidewalk near dugout)
– 21 box jump (on picnic tables under the covered area)
– 15 burpees (at the flag pole)

Mosey to front of Lakeshore Park, first parking lot.

Runs and Rounds [Cap’n Crunch]
Gather in the parking lot. We will do 6 rounds of 1 minute sets of exercises building in a pyramid fashion (i.e R1 = 1min of 1 exercise, R2 =2 min of 2 exercises, R3 = 3min of 3 exercises, etc.). After each round, run to the far tree (app 45 yards) and do a burpee corresponding to the round you are on then run back.

R1: Pikes
R2: Pikes, Narrow Squats
R3: Pikes, Narrow Squats, Lance Armstongs,
R4: Pikes, Narrow Squats, Lance Armstongs, Diamond Merkins,
R5: Pikes, Narrow Squats, Lance Armstongs, Diamond Merkins, Side Lunges
R6: Pikes, Narrow Squats, Lance Armstongs, Diamond Merkins, Side Lunges, 4ct Flutter Kicks

Total time = 21 minutes
Total burpees = 21

Mosey across the street to East Tennessee Veteran’s Memorial Cemetery

COT
Number off & Name-O-Rama

BOM
G6 shared about the Tomb of the Unknown Solider.  He then prayed and we ended with Taps.

MOLESKIN
31 PAX including 1 FNG came out to a gloomy Asylum to get better and honor the men and women who have fallen in battle.  We took on the Team RWB 21 Guns challenge and added some more for good measure (if it doesn’t challenge you it won’t change).  The highlight of the morning was moseying to the East Tennessee Veteran’s Memorial Cemetery.  We made our way to the top of the main hill and circled up for the COT.  Men who have lost friends and family during battle shared their names, branch of service.  We then had our PAX’s own Wardaddy G6, himself retired Air Force, share during the BOM and lead us in prayer.  We ended our time with a moment of silence and the playing of Taps.

It was a great morning.  As men arrived a thick fog settled over the park and it set the mood perfectly.  This was a special morning.  The men went hard and no man was left behind…just as it should be.