F3 Knoxville

Tag: Swanson

foggy tour de big ball

THE SCENE: I guess it didn’t feel as cold as it was… foggy and a little ice
F3 WELCOME & DISCLAIMER Yup, took care of the important stuff
WARM-O-RAMA:
We warmed up with a slow mosey in the direction of the amphitheater. Every 15-20 seconds we stopped and alternated between 5 merkins and 5 air squats.
THA-THANG:
The mosey continued to the rock pile adjacent to Neyland dr. We continued our alternating merkins and squats about every 15-20 seconds.

at the Rock pile we took a few minutes to do some static stretching and then were lead in a chorus of “Flower” by Moby while holding a friendly coupon.

We finished our time at the rock pile with 20 curls and 20 overhead chest presses. We gently put our rocks down and continued our foggy tour along the waterfront. the alternating merkins and squats continued until we reached the pedestrian bridge at volunteer landing. While ascending the steps to the ped. bridge we did our best oompa loompa impression both forward and then backwards.

Once on the ped. bridge we assumed it was save to cross but quickly realized that our alternating lunges were a little risk on the ice covered bridge. we safely crossed to the other side and approached the dreaded Walnut.

At the bottom of Walnut we thought it would be a good idea to “basket ball shuffle” to the top of the hill. This was such a great idea, we walked back to the bottom and shuffled back to the top facing the other direction to balance our now aching quads and hips out.

Now at the top, unable to feel out legs, we continued our Mosey back to the AO, stopping every 15-20 seconds for our alternating 5 merkins and 5 squats. We arrived back at the AO promptly at 6:15… thank goodness, because if we had time for Mary, we would have tired a new exercise = The Wolverine! We will save that for later…

MARY:
ran out of time
COUNT-OFF & NAME-O-RAMA
CIRCLE OF TRUST/BOM:
there are a lot of lonely people out there… how can we interact with them to bring community
MOLESKIN:
I hate Walnut
ANNOUNCEMENTS:
Sign up to Q!

garage workout

THE SCENE: 40* and spotty rain
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Even/odd static stretch left/middle/right
Hillbillies
Little orphan Annie
SSH
Four count merkins after running under bridge for a dry spot
THA-THANG:
Mosey south towards amphitheater, pausing for last warm up of four count merkins under the bridge.  Hop up and continue moseying up the hill towards 11th Street, then into the parking garage. At the north end up of each floor of the parking garage, there are two exercises.  One for going up the garage, the other for coming back down.  Pretty simple:

Up Exercises

  • Burpees x10
  • Carolina dry docks x20
  • Ranger merkins x20
  • Staggered hand merkins x20
  • Wall worm between large columns on the wall

Down Exercises

  • Burps (leg thrusters) x20
  • Jump squats x20
  • Plank jacks x20 (four count)
  • Jump lunges x20 (four count, ouch)
  • Burpees x10

Two 10-counts and mosey back the way we came, out to 11th Street and back down World’s Fair Park drive.  Once we get under the bridge, partner up.  Partners run in opposite directions around the outside of the two bridge supports, each time they meet do a set of partner exercises.

  • Patty-cake merkins x10 (Three rounds)
  • High five Big Boy sits x10 (Three rounds)
  • Jump squat high fives x5 (Two rounds)

Mary under the bridge where it’s dry, because why not.
MARY:
Box Cutters
American hammers
LBCs
Boat/canoe
COUNT-OFF & NAME-O-RAMA
7 Strong including 1 FNG: Walrus, Swanson, Passport, G-6, Homewrecker (FNG), Postman, Abort
CIRCLE OF TRUST/BOM:
Really just spoke about the events that occurred yesterday, and how no day is promised to us.  Try to treat every situation with love and be a positive force to everyone you meet.  Leave no doubt.

pavilion hot potato

THE SCENE: Low 40s and light (to moderate) rain
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH
Angle grinders
Moroccan night clubs
Grady Corns
Imperial walkers
Prisoner squats
THA-THANG:
Mosey out of the start pavilion and around the sidewalk to the next pavilion.  The ground had been turned into a mudhole between the sidewalk, so we moseyed past to the next pavilion (not the only audible this morning).  I told the PAX that we have four pavilion stations, each with three exercises of the same structure (initially 20 reps first exercise, 15 reps of the second exercise, 10 reps of the third exercise).  They got to pick how many rounds of each we did, without knowing the exercises.  The fun part is they could choose 3,4,5 or 6 rounds but once you use a number, you can no longer use it.  So they are choosing blindly on how many rounds we do.

Pavilion 1 (PAX chose 6 rounds):

  • Dips x20
  • Decline merkins x15
  • Four count (HR) merkins x10

This proved to be a huge mistake on my part, so after three rounds of that, Q called an audible.  10 reps of each exercise to finish the final three rounds.  Finish and mosey around the sidewalk to the pavilion beside the Lion’s Club building.

Pavilion 2 (PAX chose four rounds):

  • Calf raises x10
  • Lunges x10 (each leg)
  • Bulgarian split squats x10 (each leg)

Mosey out of the pavilion onto the sidewalk and back (tables were set up differently at each pavilion and this one was better).

Pavilion 3 (PAX chose 5 rounds):

  • Carolina dry docks x10
  • Table rows x10
  • Single arm pulls on the poles x10 (each arm)

No time to mosey, just stayed put for round four.

Pavilion 4 (PAX were left with 3 rounds):

  • Smurf jacks x10
  • Plank jacks x10
  • Burpees x5

That was enough to use up the time, no Mary today.

COUNT-OFF & NAME-O-RAMA
5 ducks on the pond: Herbie, Toucan, Wilson, Swanson, Abort
CIRCLE OF TRUST/BOM:
Reused my word from yesterday, a C.S. Lewis quote:
Even in literature and art, no man who bothers about originality will ever be original: whereas if you simply try to tell the truth (without caring twopence how often it has been told before) you will, nine times out of ten, become original without ever having noticed it.”

Again, just shows how much people tend to worry about the truths in their lives.  Just stress to live by your word, be true to each other and maybe even more importantly be true to yourself.

keep it simple and keep moving

THE SCENE: 32* – a heat wave compared to the last few days
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Merkins 4-ct x10
Mountain climbers x15
Shoulder taps x15
Prisoner squats 4-ct x10
Tempo lunge to sides x10
SSH x20
THA-THANG:
Run a warm up lap around the World’s Fair lawn and back past the fountains over to the war memorial.  15 minute AMRAP session of the following exercises:

  • Dips x10
  • Box jumps x10
  • WWII situps x10
  • Burpees x5
  • Four count merkins (hand release Army standard) x10
  • Sprint towards parking lot, up stairs, touch the wall and return

Quick 10 count after timer goes off.  Run back to fountains and complete another lap around the World’s Fair lawn, stopping just short of the fountains along the straight section of the sidewalk for worst DORA ever (debatable I suppose, but I wanted it to suck).  Partner up, partner A does exercises until Partner B returns.  Partner B bear crawls one light pole distance, then sprints two light pole distances before turning around and sprinting back to Partner A.  Exercises for Partner A:

  • Sit up ups x50
  • 8-count bodybuilders x50
  • Star jumps x50

This killed the remaining time, quick hop over to the fountains for BOM.

COUNT-OFF & NAME-O-RAMA
6 Strong: Duggar, G6, Huffy, Swanson, Walrus, Abort (Jenner started the workout but left shortly after warm up)
CIRCLE OF TRUST/BOM:
“Even in literature and art, no man who bothers about originality will ever be original: whereas if you simply try to tell the truth (without caring twopence how often it has been told before) you will, nine times out of ten, become original without ever having noticed it.”   – C.S. Lewis

Two things that stuck out to me about this.  I strive to keep my Q’s fresh or original, and in doing so generally end up in the same “style” that I always do.  I kept it simple for today, and in doing so got a great workout in and realized I’d probably avoided Dora’s for so long because I was afraid to use them.  The bigger takeaway for me, is what this quote says about truth.  Someone being truthful will be original nine times out of ten.  This made me reflect on how truthful I am, both in words but also in deed and to remain true to those who have placed themselves in my life and to myself as well.

Big Ball Burnouts

THE SCENE: Warm, cloudy, a bit windy, 62 degrees
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH x 15, Baby Arm Circles x 15 forward and backward, Tempo Squats x 10, Cherry Pickers x 5, Imperial Walkers x 10
THA-THANG:
At each location we did 4 rounds of one different exercise for 1 minute each followed by another exercise. I.E. 1 minute of burpees followed by a run up the stairs

  • Sunsphere: Burpees, Merkins, Cobras, Carolina Dry Docks; each followed by a run up and down the stairs
  • Bridge over Cumberland: Squat Jumps, Smurf Jacks, Sumo Squats, Side Lunges; each followed by bear crawls across the bridge and a walk back to the starting point
  • Amphitheater: BBS, Flutterkicks, American Hammers, Jane Fondaes; each followed by crabwalks across the stage and a walk back to the starting point
  • Then we rinsed and repeated all the above, except we did it at the sunsphere and fountains and did 30 seconds of each exercise instead of 1 minute

COUNT-OFF & NAME-O-RAMA
CIRCLE OF TRUST/BOM:
Shared a bit about the Sabbath as a spiritual discipline. Typically when I think of the Sabbath I think of how Jesus said that man was not made for the Sabbath, but that the Sabbath was made for man. I think we did to use this as a reason to not engage with the topic of Sabbath rest, saying that Jesus said we didn’t have to do it, which is true that He didn’t command it, but I think Jesus said this not to discredit the Sabbath but to point out its purpose. It was made specifically for man, meaning it is worth while and beneficial to us. The Sabbath is not only one of the Ten Commandments but is also the most elaborately described of the Ten Commandments. I also encouraged us to prioritize our rest and not to wait until we felt burnt out to stop, since waiting until the point of failure to stop and rest typically leads to unfruitful rest
ANNOUNCEMENTS:
None