F3 Knoxville

Tag: Snorkel

The Nair-case

The Scene

a brisk morning at Bomb Shelter
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Cherry Pickers in cadence
THA-THANG:
Today’s workout was inspired by the upcoming memorial of 9/11 and the stair climb taken by the first responders. A partner workout, with one partner performing step ups on park bench and the other performing a secondary exercise, switching every 20 reps  after 100 reps on step ups, the secondary exercise changed

  • Merkins
  • Big Boy Sit Ups
  • Plank
  • Rest

repeat as necessary for AMARAP during the beat down

MARY:
No time

CIRCLE OF TRUST/BOM:
A few words on Welles Crowther, the man in the red bandana. We don’t have to be sign up for it to be heroes. Let us be heroes in whatever circumstances that presents us.

Just 10 reps

THE SCENE: 70s
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Close to 3 mile ruck shuffle stopping about every 3/4 mile for ladder work

. 10 thrusters ,

10 thrusters 20 curls ,

10 thrusters 20 curls 30 OH,

10 thrusters 20 curls , 30 OH 40 squats
THA-THANG:
Just 10 reps on the football field . Start at the goal line. Every 10 yards stop and do 10 reps of the said exercise  until you get to the other goal line. Always carrying your sandbag . When you get to the other goal line , Ruck back w sandbag to the start , do the next exercise on the list. Do this until all 10 exercises are compete. When rucking back to the start, you have to at least baby carry and ruck shuffle back w sandbag, exercises were ;

10 push-ups
10 squats
10 sit-ups, ruck on front
10 overhead presses
10 Bent over rows (sand bag rows)
10 hand release push-ups
10 jump squats
10 butterfly sit-ups, ruck on front
10 Ruck Curls;
10 burpee thrusters

1000 reps total plus the ladder reps of 200 and of you count how many times you had to dead lift the sand bag add another 100….

warm down lap around the track.
just over 5 miles and 1300 reps of good living . All with ruck and sandbag

stay loaded my friends !!

 

MARY:
Insert information about any additional post-THANG work (if applicable).
COUNT-OFF & NAME

4 ruck bruhs
CIRCLE OF TRUST/BOM:
Insert the WORD here.
MOLESKIN:
Insert any personal comments, notes, devotion content, etc.
ANNOUNCEMENTS:
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.

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.

Take Me to Church

THE SCENE: Low 60’s, cool and feels like fall is in the air.
F3 WELCOME & DISCLAIMER

Not a professional

Here on own volition

Know your injuries and modify

Covid 19 social distancing


WARM-O-RAMA:
Cherry picker X10 IC

Side Straddle Hops X25 IC

Tempo Merkins X 20 IC

Tempo Squat X10 IC

Little baby arm circles X15 forward/reverse IC

THA-THANG:
PAX grabbed CMUs and moseyed to church parking lot. 11s completed the full length of the parking lot with 3 sets of exercises as follows:

1. Up and under merkins

Hillbilly squat walker 4 CT

2. Hand release merkins

Bring CMU to top of parking lot- CMU Thrusters

3. CMU back to bottom of parking lot- inclined merkins

Later lunges 2 CT

MARY:
Bring CMU back to AO and end at 45 minutes with no time for abs.

COUNT-OFF & NAME-O-RAMA
14 Total
CIRCLE OF TRUST/BOM:
I joined F3 months ago and has been a blessing in my life in a time where I have self doubt and complacency issues. Waking up at 5am for a workout has helped discipline spread to other facets of my life. F3 has provided me structure and organization I needed.

”The most important conversations you’ll ever have are the ones you’ll have with yourself. You wake up with them, you walk around with them, you go to bed with them, and eventually you act on them. Whether they be good or bad. We all our own worst haters and doubters because self doubt is a natural reaction to any bold attempt to change your life for the better. You can’t stop it from blooming in your brain, but you can neutralize it, and all the other external chatter by asking, What if?” David Goggins, Can’t Hurt Me

Scripture

Joshua 1:9 “Have I not commanded you? Be strong and courageous. Do not be afraid; do not be discouraged, for the Lord your God will be with you wherever you go.”

MOLESKIN:
ANNOUNCEMENTS:

Bags Are Packed

THE SCENE: Nice fall weather
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Rucks up
THA-THANG:

Make loop. Stop each mile for 25 reverse curls and 25 deadlifts.

On the field:

Ladder down starting with 30

Sandbag Clean

Push-up Across Bag (1 hand on bag, both on bag, other on bag. Count each push-up)

Sandbag Pull-Thru

Sandbag Lunges w/ Twist

Sandbag Chest Press

Sandbag Upright Row

After each round, ruck sandbag to far goal line and do the next set down there with reduced reps by 5.

Make the loop again with same PT.

MARY:
COUNT-OFF & NAME-O-RAMA
3 brothers
CIRCLE OF TRUST/BOM:
MOLESKIN:
6.36 miles. 730 reps.
ANNOUNCEMENTS: