F3 Knoxville

Tag: Swanson

The Rockettes vs. The Five Wise Guys

THE SCENE: 35 degrees, dry and cloudy
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH x 15, Baby Arm Circles x 15 forwards and 15 backwards, Shoulder Taps x 15, Rockettes x 10, Cherry Pickers x 5, some Michael Phelps and A Little of This and A Little of That

Then we broke off into 2 teams, which each chose a team captain and team name. Swanson led the Rockettes while Duggar led the Five Wise Guys.

THA-THANG:
Each exercise below was done as a team competition, whichever team won got to choose what exercise we did at the end.

  • Sunsphere: Everyone did an exercise at the bottom of the stairs while one person from each team raced to the top, did 5 reps of an exercise, and raced back down. 1st team done won, best 2 out of 3. Round 1) SSHs at the bottom and merkins at the top. Round 2) Al Gore at the bottom and Big Boy Situps at the top. The Rockettes won and decided on 25 Carolina Dry Docks.
  • Bridges over Cumberland: Everyone from both teams lined up and held a plank while one person from each team bearcrawled across. Once on the other side, the first man went back to a plank and called the next man from their team to cross. Once everyone from your team had crossed, your whole team bearcrawled back across together. 1st team back across won. The Five Wise Guys won and decided on 25 Hello Dollys in cadence.
  • Big Sloped Sidewalk: Everyone held a plank at the bottom while one man from each team raced to the top of the hill, did 5 burpees and raced back down. 1st team done won. The Five Guys won and decided on 25 Jump Squats.
  • Parking Lot with Rock Pile: Each team had there own rock and had 2 minutes to do as many reps of an exercise as a team. Best 2 out of 3. Round 1) Curls. Round 2) Overhead Presses. The Rockettes won and decided for some odd reason on 10 burpees in cadence
  • Parking Lot with Rocks again: Everyone held an Al Gore while one person from each team Bernied across the lot to their team’s rock, did 5 overhead presses and 5 curls, and ran back. 1st team to all finish the exercises won. The Five Wise Guys barely pulled off the win in a photo finish and decided on 15 4-point merkins.

MARY:
Moseyed back to the AO and did some Ring of Fire with American Hammers to kill the last few minutes
COUNT-OFF & NAME-O-RAMA
CIRCLE OF TRUST/BOM:
Talked very briefly about our tendency to find a lot of misplaced pride and honor in the things we align ourselves with and how that can lead us to be blindly “all in” for something and/or to view others’ as our opposition or enemies. Be it in sports teams, politics, people we work with, or even our families and churches, we tend to want to see ourselves and our camps thrive and conquer and see our enemies fall and suffer. In this Advent season it’s interesting to reflect on the fact that God could have done that with the Messiah, but instead decided for Him to be born a baby, live a human life and die a humiliating death. God chose to demonstrate grace and humility in a way that most of us would have expected to see victory and glory. So I encouraged us all to reflect on the humility of God and to view others’ as more than just opposition or people who are different than us.
ANNOUNCEMENTS:
A big welcome back to both Knoxville(for the holidays) and the States for Soot

MARSOC Monday

THE SCENE: 47* – in that window where you don’t know what to wear.  But no rain so good to go
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Windmills x10 IC
Tempo lunge x10 IC
4 count merkins x10 IC
Tempo merkins x10 IC
SSH x20 IC
THA-THANG:
Pretty simple routine today, I know it’s probably done at every AO including Big Ball, but I hadn’t seen it come up in a bit so I decided it was time for the Marine Corps Short Card.  We moseyed out of the fountain area and over to the Big Ball.  Perform an exercise for the indicated number of reps, then sprint the stairs at BB to the top and back down before moving on to the next exercise.  I did not deviate from the prescribed exercises:

  • 30 merkins
  • 30 squats
  • 30 crunches (4 count)
  • 10 burpees
  • 10 windmills
  • 30 merkins
  • 30 mountain climbers (4 count)
  • 30 flutter kicks (4 count)
  • 10 burpees
  • 10 cherry pickers
  • 30 merkins
  • 30 star jumps
  • 30 supermans
  • 10 burpees
  • 10 chain breakers
  • 30 merkins
  • 30 lunges
  • 30 hello Dolly’s (4 count)
  • 10 burpees
  • 10 trunk twists
  • 3 sets of max dead hang pull ups, 10 second break in between each set

About halfway through the list, I called an audible and eliminated the stair runs in between exercises to allow everyone the chance to complete.  Those that finished earlier moved to the side and knocked out ab exercises, people joined in as they completed the short card:

Oblique crunches led by Butterfly
Flutter kicks
V Ups led by Ariel
American hammers
Heels to heaven
Boat/canoe

COUNT-OFF & NAME-O-RAMA
Nine strong including one FNG: Half Caff, Orkin, Ariel, Huffy (FNG), Driftwood, G6, Butterfly, Swanson, Abort
CIRCLE OF TRUST/BOM:
“It is not work that kills men, it is worry.  Work is healthy; you can hardly put more on a man than he can bear.  But worry is rust on the blade.  It is not movement that destroys machinery, but friction.”  –

Like usual, what I share is something that I need to hear and listen to more than I’m providing for anyone else.  I just hope that I can listen and that it can help anyone else needing to hear it.  I make things worse nearly always by worrying, worrying before I can even do anything about it.  Worry does nothing to improve a situation.  The best thing I can do is turn worry into action, find something to work on.  If I can actually work on the problem at hand, it rarely is as bad as I worried about it being.  If I can’t yet work towards that, I need to find something else to occupy and improve until the time comes.
MOLESKIN:
Prayers for Lady Junk, Magic Mic’s grandfather Ed, Passport and his M, Ariel’s grandmother, and Orkin as he travels oversees

Rucking is best sometimes

THE SCENE: Low 40s – slightly wet
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Balls to the Wall in parking lot.

1 PAX runs lap while others wait with their feet up on the wall. Continue until every PAX runs a lap.
THA-THANG:
Ruck ~2.27 miles through the neighborhood

Only 3 PAX showed up so we rucked the whole time with some intermittent PT.

3 PT stops –

20 squats with 30#/40# rucks

20 merkins with 30#/40# rucks

x2

30 Flutters with rucks in air

20  LBCs with rucks

COUNT-OFF & NAME-O-RAMA
Swanson, Herbie, Filter
CIRCLE OF TRUST/BOM:
“Here’s how I’m going to beat you. I’m going to outwork you. That’s it. That’s all there is to it.” – Pat Summitt

ANNOUNCEMENTS:
Funeral for Bacon on Sunday in Maryville.

discernment

THE SCENE: 58* and rainy
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
It would be kind of silly to have a bridge to warm up under and not use it right?  Slowzy to the underpass before warm up exercises:

Imperial squat walker x10 IC
Four count merkins x10 IC
TN walking horse x10 IC
Grady Corns x20 IC

THA-THANG:
Short mosey from the underpass over to the amphitheater, where we modify the Q to stay out of the rain (though not dry).

First routine is Dora starting from top of amphitheater steps, so pair up.  One guy at the top performing exercises, the other sprints down the stairs, jumps on stage and runs to the farthest point (don’t run into the pond…) and knocks out 5 merkins before turning around and sprinting back up the stairs to reliever their partner. Exercises as follows:

  • Pull ups/inverted rows x100
  • Burpees x100
  • Star Jumps x100

Recover and assemble on the stage for modified Route 66.  Placed a ruck in the middle of the stage as the half way point, maybe a tad shorter than light pole distance but worked fine.  First round of Route 66 was runs with sit up ups, obviously going 1:11.  Quick 10 count off before we do another round of Route 66, bear crawling between and doing Jack Webb’s 1:11.  Shoulders were smokeeddddd.

MARY:
No time for Mary
COUNT-OFF & NAME-O-RAMA
4 very not dry ballers: Swanson, Ariel, G6, Abort
CIRCLE OF TRUST/BOM:

At another workout, I had shared a quote which I didn’t realize was so fitting for the group of men I’m fortunate enough to surround myself with: “A rock pile ceases to be a rock pile the moment a single man contemplates it, bearing within him the image of a cathedral.” When I shared it, I really liked it and therefore planned a workout with rocks near a big church.  But what I was unaware of was the HIMs that I share my mornings with have visions of cathedrals in their minds, and the strength and determination to turn those visions into actions.  Those actions into their dreams.  I am extremely fortunate to be in such close proximity to these men, and my hope I take in what I see and hear to emulate them such that one day I might find the rocks and become the architect as well.

Prayers this morning are for discernment.  I requested selfishly for this for myself, but noted that I am aware that every man in that COT needed it more than me.

 

Truck Stop Convergence

THE SCENE: 40 and clear….perfect

F3 WELCOME & DISCLAIMER


WARM-O-RAMA:  (Waxjob)

  • Side Straddle Hop x 25
  • Tempo Merkins x 15
  • Tempo Squats x 15
  • Grady Corns x 31
  • Crabettes x 10

THA-THANG:

  • Mosey to the concrete bleachers (Bartman)
    • 11’s on the hill – squat jumps at the bottom / carolina dry docks at the top
  • Mosey to the end of the soccer field (Waxjob)
    • 50% run across the field
    • 75% run back the other direction across the field
    • 100% run across the field 25 v-ups at the other end
    • 100% run back – 25 big boy situps at the other end
    • Tunnel of love
  • Mosey to the bottom soccer field (Bartman)
    • Kraken style run around 6 cones.  Start with 5 burpees, 5 merkins, 5 squats at the first cone, then increase by 5 reps after each lap around the cones.  When you get to the last cone you’ll be doing 30 burpees, 30 merkins, 30 squats.  Time ran out, had to cut this short.
  • String of pearls mosey back to the AO (Waxjob)
    • Monkey humpers facing the road
    • Freddie Mercury by the outhouse
    • Pledge of Allegiance by the flagpole

MARY:  (Waxjob)

  • Boat/canoe while singing row, row, row your boat

COUNT-OFF & NAME-O-RAMA
41 strong!   Snorkel, Waxjob, Brick, Mr. Jinxy, Driftwood, Woodshack, Kickflip, Drive Thru, Curveball, Herbie, Bagman, Mustard, Snitch, Swimmies, Full House, Choir Boy, Gibbler, Tweet-E, Swanson, Cosmo, MC Hammer, Tank, Face Plant, Manilow, Abscess, Cavalier, Poyo, Mermaid, Mailbox, Slag (FNG), Guardrail, Lillydipper, Pele, Butters, Frosty, Sparkler, Moses, Steam, Rosetta, Hammy, Bartman

CIRCLE OF TRUST/BOM:  (Bartman)
2019 has been a tough year among our F3 brotherhood – we have dealt with illness, injury, death.  In light of that and also in light of the Christmas season I decided to share several scriptures of encouragement to remind us that GOD is ultimately in control and we can find our rest in him.

MOLESKIN:
It’s always fun to have a big group together for a convergence workout – today was not different.   It was great to see many faces I hadn’t seen in a long time.

ANNOUNCEMENTS:
3rd F immediately after the workout at Two Rivers church