F3 Knoxville

Tag: Swanson

#2ForTuesday

THE SCENE: Dry, humid, mid 70s, sunny. Jk it was rainy and miserable. BUT it was character-building rainy and miserable.

  • 2FT = 2 For Tuesday (Unrecognized national holiday)
  • R&R = Rinse & Repeat

F3 WELCOME & DISCLAIMER

  • Welcome to F3: Fitness-Fellowship-Faith
  • Name is Steam and I’ll be your QIC this morning – honor to do so.
  • Couple things before we begin:
    • Not a professional
    • You’re here on your own volition
    • You know your body better than anyone else – if you need to modify anything we do this morning feel free to do it, but push yourself and the men around you. They deserve it and so do you.


WARM-O-RAMA:

 

  • SSH: 11 x 4 IC
    • 2FT –> R&R
  • Monkey Humpers: 11 x 4 IC
    • 2FT –> R&R
  • Squat Bender: 11 x 4 IC
    • 2FT –> R&R
  • Rockmill (mix of Rockette & Windmill): 11 x 4 IC
    • 2FT –> R&R

THA-THANG:

(mosey to Amphitheater)

  1. 11s
  • Stage = 11 box jumps (full extension)

(sprint to the top)

  • Top = 11 pull-ups

(sprint back down and hold the incline merkin plank on the stage)

  • Rinse & Repeat because it’s 2 For Tuesday!
  • Recover at the bottom in the incline merkin plank on the stage
  • Execute 11 down/up incline merkins

 

(3 Points of Contact)

  • stone wall on 1 side of the stage – the stage – stone wall on the other side of the stage
  • Stone Wall 1 = 11 1-count incline merkins
  • Stage = 11 situps
  • Stone Wall 2: 11 1-count decline merkins
  • R&R because 2FT
  1. 11s
  • Stage = dips 

(sprint to under the bridge to the left)

  • Under the bridge to the left = 1 wall-sit + seal clap

(Sprint back to stage)

  • Rinse & Repeat because it’s 2FT!

(sprint to covered area right before the stairs to the bridge)

  • 1 wall-sit + Seal clap
  • Rinse & Repeat (9 & 2, 8 & 3, etc)

MARY:

Core 4

  • 4 areas of the amphitheater stage
  • 25 1-count reps each area
    • LBCs
    • Flutter Kicks
    • Spidermans
    • Cockroaches
  • R&R because 2FT

(COT inside of amphitheater)

COUNT-OFF & NAME-O-RAMA

8 PAX – No FNGs

Abort – Walrus – Half-Calf – Cornhole – Swanson – Huffy – Amazon – Steam

CIRCLE OF TRUST/BOM:

 

  • Chase the Lion

MOLESKIN:

Blimps dropping Bombs at the Big Ball

THE SCENE: Cold and Crisp
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH to get warm, tempo squats

Indian run with each person knocking out 5 Merkins before heading to front of the pack.
THA-THANG:

At the new concert field, grabbed a battle buddy and performed some BOMBS.

Mosey to parking lot on Neyland Dr. for a round of BLIMPS.

Grabbed some coupons from the rock pile for a little Colt 45.

MARY:

Finished up with a few flutter kicks and Edward scissor legs back at the AO.

COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
As men we should reject passivity.  Step up and Step in when things need to be done.  Even when it’s hard.
MOLESKIN:
Insert any personal comments, notes, devotion content, etc.
ANNOUNCEMENTS:
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.

Weird number circuit in the snow

THE SCENE: Cold as snot around 32-37. Snowing somewhat. Wet ground.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH x25

BAC x10 ea

This / That

Cherry Pickers x10
THA-THANG:
Indian Run around park with 40#, 30#, and 20#. Front three guys have the babies. Last guy does 5 merkins and runs to catch up. 1 lap.

Mosey to church lot.

  • Lunge halfway across lot. Bearcrawl back.

Circuit time! I used a 6-station circuit around the lot that was arranged in a weird pattern to keep people on their toes. 20 reps at each station. Do 2ct if it requires. The three babies were also involved. If you get to a station that has one, do 10 reps of anything you want with that particular baby. If someone else is using it, feel free to move on or wait til they’re done.

  • station 1 – LBC
  • station 2 – kobra kais (bear crawl to 3)
  • station 3 – mountain climbers
  • station 4 – jump squats (bear crawl to 5)
  • station 5 – imperial walkers
  • station 6 – HR merkins

MARY:
Flutters x20 for time.
COUNT-OFF & NAME-O-RAMA
Wilson, Swanson, Herbie, Abort, Filter
CIRCLE OF TRUST/BOM:
Be good to one another. Take care of one another. Mental illness sucks. You never know what someone is going through. Have compassion and take folks out to do things – you can make a positive impact.

sweating it out in the garage

THE SCENE: Phone said 59* and lots of rain, definitely warm for January
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Warm up started in 11th Street Parking Garage, which is where we stayed for duration.  Lots of rain, plenty of lightning too…
Merkins
Squat and reach
Grady corns
Imperial Walkers
SSH
THA-THANG:
Mosey up the ramp to the fourth level of the parking garage (the bottom floor is 3? Haven’t figured that out yet).  Routine is the BOMBS Escalator, the Bombscelator? Anyhow, BOMBS done escalator style.  Start with B, run the length of the garage and back.  B O, run.  So on and so on.

  • Burpees x10
  • OH Claps x20
  • Merkins x20
  • BBSUs x20
  • Squats x40

Quick 10 count and mosey on, up another level to the fifth level of the parking garage.  More chalk on the ground, this time just straight through the list for two rounds:

  • Monkey humpers x10
  • Squats x10
  • J-Los x10
  • Burps x10 (not burpees, just the foot thruster part)
  • Run a lap of the garage

Again rinse and repeat for two rounds.  Another quick 10 count, then run a half lap of the garage to get to the north stairwell.  There we did three sets of calf raises on the stairs, 15 reps per set.  First set regular, second set toes in, third set toes out for calf raises.  Then Oompa Loompa down the stairs to the bottom (squat each step taken).

MARY:
Flutter kicks
Hello Dolly
Flutter kicks
(There was a lot more in this same sequence but ran out of time, thank goodness)
COUNT-OFF & NAME-O-RAMA
5 Strong: Walrus, Cornhole, Huffy, Swanson, Abort
CIRCLE OF TRUST/BOM:
I’ve just struggled this week in getting out in the gloom.  My M has been struggling with fear at night.  Her grandmother’s apartment burned on Saturday (she made it out, but lost everything) and now she is terrified that our house will burn down while we sleep.  We’ve been unplugging almost everything we can before going to bed.  This is something that I really struggle with.  My reaction is to want to “fix” a problem, but this is not something I can really fix.  I just have to be supportive and help her move past her fears.  Huffy really brought it home, giving us Psalm 56:3 “When I am afraid, I put my trust in you” and added that every day our Lord challenges us to allow our faith to overcome.
MOLESKIN:
Prayers for Huffy, who had a skiing accident that has his shoulder in bad shape (yet he still makes it out to workouts, like a beast), prayers for Walrus who is trying to improve his marriage and working on things with his M, praise and prayers that Swanson had great news at the doctor

arms and legs

THE SCENE: 60 with just a little drizzle – felt really nice
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

Jog two laps with 5 Merkins (lap 1)/5 squats (lap 2) every 20-25 paces

THA-THANG:

Mosey to rock pile and Select two rocks, one for each hand that are equal with in size

20 reps of each x 3 rounds:
Curls
Tricep ext
OH press
Front raise
Bent over row
Chest press (on ground)

Replace rocks and mosey big ball steps

Oompa Loompa up the steps
Lunges on the flat
Oompa Loompa down the steps
Frog leap the flat

R and R x3

Mosey two laps with 5 Merkins (lap 1)/5 squats (lap 2) every 20-25 paces

MARY:
we started with 5 burpees, 5 sec rest – 4 burpees, 5 sec rest on down until 1 burpee, 5 sec
COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:

“Wait a minute, Doc. Are you telling me you built a time machine… Marty McFly from “Back to the Future” Doc was told that building a time machine would be impossible. but he didn’t let that stop him, he did it anyway. What are you being told is impossible – now go and do it.

MOLESKIN:

ANNOUNCEMENTS: