F3 Knoxville

Tag: Swanson

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

Crazy Legs

THE SCENE: 40 degrees, light rain from last night. Good weather for a Friday beatdown.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH – 30 IC
Arm Circles – 10 each direction IC
Cherry Pickers – 15 IC
Mosey one lap around the park.

THA-THANG:
SLAUGHTER STARTER
20 burpees OYO in the AO parking lot before any other exercises or running is completed.

LEG WRECKER x 2
Split pax into 2 groups.
Group 1 does Lt. Dans to end of lot and back.
Group 2 holds Al Gore.
Upon return, Group 1 holds Al Gore while Group 2 Lt. Dans up & back. Rinse and Repeat.

Working Group – Lt. Dan: 2 Single-leg Lunges forward, then one Squat.
Resting Group – 1st round, Al Gore, passing around KB squat hold / 2nd round, Planks.

WEBBICIDES Work from 1 up to 12 OYO

SUICIDE LADDER x 2 sets OYO
After every complete set of suicide sprints, do:
Bonnie Blairs (Jumping Lunges) (1 Count)
1st set x 10
2nd set x 15

DEVIN HESTER (w/ Kettlebell) (each person does once w/ KB and once w/o)
Two PAX of similar speed, race to top of parking lot and back.
1st PAX carries 45 KB, has headstart of halfway there.
2nd Pax attempts to run down the 1st.

COUNT-OFF & NAME-O-RAMA
9 PAX – 8 local, and 1 visitor from Chattanooga – The Count – Respect! Probably outworked all of us.

CIRCLE OF TRUST/BOM:
“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 are 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

Prayers for some F3 brothers and their family, and also for a local F3 brother who we recently lost.

MOLESKIN:
Good way to end the week. Everyone put out some serious effort.

ANNOUNCEMENTS:
Convergence this Saturday at Truck Stop, Manilow is leading.

Thanksgiving 2019 at the Big Ball

THE SCENE: Clear and Cold
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH, Tempo Squats, and Baby Arm Circles
THA-THANG:

  • Mosey to the Amplitheater for 11’s – Box jumps and pull-ups
  • Stopped on the bridge on the way to the church for 25 Big Boy Sit-ups
  • At the church we played a little round robin with coupons.  Curls, Over-head presses and squats rotating to a different coupon each round.
  • Moseyed over to the new field area for some 4 corners with lunges mixed in.  Corners were LBC’s, squats, flutter kicks, and merkins
  • Mosey back to AO where Misfire demonstrated and lead 5 reps of the new Army standard merkin.

MARY:

COUNT-OFF & NAME-O-RAMA
Use the TAGS on right-side to record PAX (BE SURE TO INCLUDE YOURSELF) in attendance. Be sure to select the AO in CATEGORY above TAGS and then delete these notes!
CIRCLE OF TRUST/BOM:
Be thankful and remember the benefits of the Lord.  His forgiveness, healing, redemption, love and mercy.  No matter what we are going through God offers us everything we need if we look to Him and rely on Him.
MOLESKIN:
Praying for people traveling for the holidays and Wilsons friend who was injured from a fall.
ANNOUNCEMENTS:

3rd F event coming up Saturday Dec. 7th at the Truck Stop.