F3 Knoxville

Tag: Swanson

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.

Who Wears Short Shorts – Steam Wears Short Shorts

[ The Scene ]

CHILLY – Finally.

  • 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? – Yeah, 1 (Thanks G-6)
  • 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 ]

  • If you have keys or anything you need to throw in the ruck now would be the time to do it – I’ll also have water, some medical gear and my phone.
  • Here we go – let’s mosey

—Pause—

Did some warm-up Xs while we were waiting on Cheatsheet – got the blood flowing

[ The Thang ]

(Mosey to the track)

(2) Warm-Up Laps

  • SSH: 10 x1

Take a lap

  • Cherry-Pickers: 5 x 1

Take a lap

(Mosey to stream across tracks)

(3) Rockin’ Down the Stream

  • Pick a rock, any rock
  • 50 curls
    • Walk (rock overhead) to the end
  • 50 curls
    • Walk (rock overhead) back to the stairs — 10 merkins 
  • 50 rock presses
    • Walk (rock above head)
  • 50 rock presses
    • Walk (rock overhead) back to the stairs — 10 merkins
  • 30 rock rows
    • Walk (rock on 1 shoulder) to the end 
  • 30 rock rows
    • Walk (rock on other shoulders) back to the stairs — 5 merkins
  • 30 rock squats
    • Walk (bear hug rock) to the end 
  • 30 rock squats
    • Walk (bear hug rock) back to the stairs — 3 merkins
  • 10 rock triceps
    • Walk (rock overhead) to the end
  • 10 rock triceps
    • Walk (rock bearhug) back to stairs — 1 merkin

(Put back rocks)

PAX hold the Al Gore position and just listen. Simply listen. To the sound of the brook running below, the world waking up, etc. No matter what comes at you today, no matter what happens this week – take in THIS moment. Just listen to the simplicity of creation.

(Mosey back to AO)

  • hit track lap on the way back — same exercises as 1st time + 2 laps 
  • Hit 9-square up on the way back 
    • Under bridge — 9 squares = 9 burpees to get across

BTTW (Balls To The Wall) back to the AO (100 or so meters)

[ Mary ]

  • 5 slow flutter kicks
  • 5 slow American hammers
  • 5 slow Little LBCs
  • 5 slow hello dolly’s

Light stretching Xs

[ COT ]

  • # off — 10
  • Name o Rama
  • FNGs — 1 = Roadkill
  • BOM

Encouragement from a “It Could Always Be Worse” GORUCK patch

THIS is a great patch. What a good reminder – It COULD Always Be Worse.

You woke up this morning by nothing of your own doing. Breath was put in your lungs. You have vitality in your bones to do something like F3. Physical health.

When it feels really dark – tell yourself “It Could Always Be Worse” and put one foot in front of the other.

“Therefore do not worry about tomorrow, for tomorrow will worry about itself. Each day has no enough trouble of its own.”‭ — Matthew‬ ‭6:34‬ ‭

TODAY is a good day to have a good day. Focus in on today. Also let’s talk about this word “trouble.” I want to challenge us to reframe this word.

“Trouble” — trouble for the kingdom of Hell. There is a very real enemy that seeks to kill, steal, and destroy. So when we do things like F3 and gather together to strengthen each other in prayer and as High Impact Men – this causes trouble for the enemy. Let’s cause some trouble for the enemy this week by what we say, what we do, and how we live our lives as HIM. 

BE ENCOURAGED! (1) It Could Always Be Worse and (2) It’s A Good Day To Have A Good Day

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.

The Amazing Race: Big Ball Edition (Soot Co-Q)

THE SCENE: Lower to Mid 60’s, partly cloudy. Couldn’t ask for better weather!
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH, Arm Circles, Imperial Walkers, This and That, Tempo Squats
THA-THANG:
We divided everyone into two teams for an Amazing Race style workout. Each team was given a clue, then had to decide what landmark that clue was hinting at. If the team went to the right location, Soot or I would tell them the workout for that spot. The first team to hit each location and finish each workout won. A few bonus rules: bear crawl every bridge, 1 burpee at each landing or top of each staircase, and bernie up every hill. Each team went in opposite orders, I led one clockwise while Soot led the other counter-clockwise. Here are the clues, locations, and exercises:

  • “It rises in the morning, but never gets out of bed” – The Sunsphere – Here we did 7’s between the edge of the water and the base of the sunsphere with Smurf Jacks and Star Jacks
  • “Here you might enjoy a nice view of the river, but you won’t enjoy the dense new additions to your team” – The Rockpile – Here we did 30 reps of Thrusters, Tricep Extensions, Curls and Front Raises
  • “The crown jewel of UT’s campus. The hallowed high ground” – The Hill – Here we lined up at the flag pole and did flutterkicks while one at a time each of us bear crawled around the flag pole
  • “Floors of empty spaces” – 11th Street Garage – Here we did the following in all 4 corners of the garage: 15 reps of Merkins, Squats, LBCs, Mountain Climbers (2ct)
  • “It’s almost time for our show to end, so be sure to grab your seats” – The Amphitheater – Here we just did 50 inverted rows
  • “End our race with a world tour and a splash” – The AO – Here we did a kind of inverted Indian Run. While running in line around the fountain, the person in front would do burpees until the rest of the team caught up, then the next person would pick up where they left off and the first person would go to the end of the line. The first team to a total of 200 burpees won.

The race ended just before 8am with our team reaching 200 burpees while Soot’s team was only 3 burpees behind

MARY:
Abort led us in an ATM cash out
COUNT-OFF & NAME-O-RAMA
CIRCLE OF TRUST/BOM:
Soot led the word talking about how he and I met his junior year of college when he went to visit a campus ministry that I work for called the Navigators. After meeting we got lunch a couple times and eventually started meeting on a weekly basis for discipleship. After graduating, Soot and I have maintained that relationship, although we no longer meet as often, and Soot has gone on to lead his own Bible study and invest in guys the same way I invested in him. Also, Soot was the guy who first got me to come out to F3. After a lot of tip toeing in the shallow end, I eventually became more involved with F3 here and have also brought a few other FNG’s in along the way.

We shared all this for a few reasons. One being the importance of relationships and community. Soot and I have maintained our relationship with one another even in busy seasons, when he was deployed in Kuwait, and now as he moves from CO to NC. The second being you never realize how far a simple invitation will go. I invited Soot to grab lunch, which led to a mentoring relationship, which led to Soot mentoring others as well. Soot invited me to a workout, which led to me being more involved here with Big Ball and the Quacken, which also led to me inviting others to workouts. These relationships we have and the invitations we extend to others are important, and we never know how far they’ll end up going.

ANNOUNCEMENTS:
Hardship Hill is coming up

Do Work

THE SCENE: Humid. Like being in a mouth.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Put on ruck
THA-THANG:

Ruck 1.3 miles to Bearden Middle

20 min AMRAP (yes, Ruck on)

  • 10 OHP
  • 20 push-ups
  • 30 sit-ups
  • 40 squats
  • 100 meter ruck

Ladder Part 1: 12 min begin with one rep of each exercise and continue to add till time runs out. Remember how many rounds completed for Part 2.

  • curl
  • press
  • bear hug squat
  • Ruck high pull

Ladder Part 2: 12 min using #of reps from Part 1 work back down ladder with two exercises below.

  • Ruck Burpee
  • 4 ct Mtn climber

Ruck back to SP

Mary
30 Flutters IC ruck OH

COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:

MOLESKIN:
Man who farts in church, sits in own pew.
ANNOUNCEMENTS: