Cowbell – Page 2 – F3 Knoxville

D-Day Anniversary Memorial Beatdown

June 6, 2019 Steam

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

June 4, 2019 Abort

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.”

Tour-de-Neyland

June 3, 2019 Swanson

THE SCENE: Comfortable and not to muggy
F3 WELCOME & DISCLAIMER – completed

WARM-O-RAMA:
20 SSH

Light stretching

Mosey to Gate 1 of Neyland Stadium
THA-THANG:

Tour-de-Neyland – Starting at gate 1, a member of the PAX would randomly select a slip of paper with an exercise on it. Reps = the Gate number. We made it to gate 20 before we ran out of time.

Random exercises that could be completed:

8 Count Body Builders

Rockettes

Squats

Mountain Climbers (4 count)

Lunge

BBS

Monkey Humpers (4 count)

Merkins

Flutter Kicks (4 Count)

Burpee

Inch Worm Merkins

MARY:
no time after our mosey from Neyland

COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:

There are certain things you can do that no one else can, and you are alive to do them. But there’s a canyon of difference between doing your best to glorify God and doing whatever it takes to glorify yourself. The quest for excellence is a mark of maturity. The quest for power is childish. – Max Lucado

MOLESKIN:
FNG – Corky St. Clair (Chris Guest) sent to us by Mayberry
ANNOUNCEMENTS:
none

Big Ball Slurpee

May 23, 2019 Swanson

THE SCENE: warm and muggy
F3 WELCOME & DISCLAIMER – Nope, not a professional
WARM-O-RAMA:
20 SSH

10 each of baby arm circles (both ways), Moroccan night clubs, and over head claps

15 tempo squats
THA-THANG:
7/11’s – 7 pairs of exercises done by 10 reps of exercise A/1 rep of exercise B (9/2, 8/3, etc)

pairings:

8 count body builders & Rockettes

BBS & Sprint (30yards)

60lb Sand Bag Toss & Burpee

Flutter Kicks & Monkey Humpers (Both on 4 Count)

Incline Merkins & Box Jumps (or Step-ups)

Lunge & CMU Curl

Inch Worm Merkins & Squats
MARY:
no time for Mary
COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
the grass is greener where watered, not necessarily on the other side…

MOLESKIN

ANNOUNCEMENTS:

Memorial day convergence

Getting to know Big Ball

May 6, 2019 Erector

THE SCENE: Beautiful weather at the Big Ball!
F3 WELCOME & DISCLAIMER administered!
WARM-O-RAMA:
20 SSH, 10 Tempo squats, 15 mountain climbers IC, 10 tempo merkins, 15 Moroccan night club
THA-THANG:
Mosey to the playground and locate a good pull-up spot. Perform 8-count body builders with a pull-up at the top of the jump with pyramid style reps: 2, 4, 6, 8, 6, 4, 2. Each set consisted of the stated count of each portion of the exercise, e.g. 2 merkins, 2 plank jacks, 2 pull-ups.

Mosey to the stairs beside the Big Ball. Perform 11’s using both sets of stairs. Start with 10 burpees at the bottom and 1 squat at the top.

Mosey back toward the fountain and stop at the closest corner of the “track” around the park. With hard runs between, perform theses exercises at the corners (1 exercise per corner):

15 merkins
15 diamond merkins
15 Carolina Dry Docks
15 squats
15 lunges each leg
15 sumo squats
15 Freddie Mercury IC
15 Imperial walkers IC
15 flutter kicks IC

MARY:
An attempt at a “square” merkin. I am sure someone has an awesome name for these. 4 PAX form a square and put their legs on the PAX’s upper back behind them and everyone’s feet will be off the ground. One group had to modify due to risking further back surgeries. We definitely don’t want that to happen. The other group of 4 successfully completed 5 or so reps. Nice job!
COUNT-OFF & NAME-O-RAMA
8 HIMs in attendance today.
CIRCLE OF TRUST/BOM:
Ephesians 5:22-25. The relationship between a husband and wife should be the most important earthly relationship. A husband should be willing to die for his wife just as Christ died for us. The relationship we have with our children, though very important, is secondary. Keep this in mind and make sure we are showing our love to our spouses.
MOLESKIN:
YHC snagged this Q at the last minute last night and I am glad I did. Great group of HIMs to lead! I look forward to other opportunities to enjoy F3 with them in the future.
ANNOUNCEMENTS:
OEW fundraiser at Abridged on Thursday. Don’t forget to sign-up for Hardship Hill coming up on May 18th.