F3 Knoxville

Tag: Swanson

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.

Stay with me

THE SCENE: 35 on the dash for the drive out, nice and crisp
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Tempo merkin x12
Shoulder taps x12
Imperial walkers x12
Bend and squat x12
SSH x12
THA-THANG:
Mosey over to the sidewalk directly beside the lower entrance to the convention center and under the light to illuminate the chalk on the ground.  Routine is the escalator, which as Swanson pointed, out, we were in site of an actual escalator inside.  Though that one is less fun and less painful.  Start with the first exercise, run to the Big Ball for 5 pull ups, and run back.  Do first and second exercises, another run and 5 pull ups.  Etc. etc. adding an exercise each iteration.

  • SSH x20
  • Tempo merkins x10
  • Alternating shoulder taps x15
  • Y Ups x10
  • Wide merkins x10
  • Mountain climbers x20
  • Elevated foot crunches (legs straight out) x20

Ending count of 140 SSH, 60 tempo merkins, 75 shoulder taps, 40 Y Ups, 30 wide merkins, 40 mountain climbers, 20 elevated crunches and 35 pull ups.  And some running.

 

Mosey just around to the amphitheater stage so I can steal some of the more difficult (at least for me) ab exercise.  First was Butterfly’s oblique 45s (lay with knees to one side and crunch to 45) x10 each side.  Next from Passport were his grinders, which I struggled to count (left elbow to right knee while keeping left leg straight and off ground) x10 each side.

Stay With Me – Plank during the song “Stay With Me” by In Flames (about a 5 minute song), anytime those words are sang do one merkin.  The song is a lot of planking at the beginning and firing off lots of merkins towards the end.

MARY:
Flutter kicks x15
American hammers x15
Boat/canoe
COUNT-OFF & NAME-O-RAMA
6 strong: Swanson, Half Caff, Ariel, G6, Amazon, Abort
CIRCLE OF TRUST/BOM:
We were discussing Thanksgiving plans a few days ago and my mom told me that even though there are a few places I am supposed to get to, that I need to plan on eating and staying with her for a bit.  That really got me thinking about how we tend to rush through the holidays this time of year and try to get to four different places in one day.  That might be necessary for some, but you miss out on a lot by not taking that time and really being present if you’re just worried about getting to the next place.

Most of us will never regret the things that we did, rather those that we didn’t.  Don’t let your future self look back on this holiday and wish you’d spent more time with someone.  No one is promised tomorrow, so make sure you’re present and enjoy the privilege of family and friends.  Leave no doubt, aye.

Leg Day

THE SCENE: Cold, ~35 degrees, Sunny
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH x 25, Baby Arm Circles x 15 forward and x 15 backward, Tempo Squats x 10, Tempo Merkins x 10, Cherry Pickers x 8
THA-THANG:

  • Lunges across the festival lawn (forward, sideways and backwards, alternating every 10 steps)
  • Mosey to Sunsphere. 11’s at the stairs. Squats at bottom and BBS at top
  • Mosey towards parking lot. “Indian Run” on the bridge. Everyone does BBS in line while back of line lunges to the front until we’ve crossed the bridge
  • Doras at parking lot. 200 squats, 150 smurf jacks, 100 American Hammers (4 count), while partner runs to and from end of lot
  • Mosey to Amphitheater. Doras again. 100 squats, 100 BBS, 100 flutter kicks (2 count), while partner runs up and down stairs
  • Mosey back to AO, sprint across the festival lawn to end the workout

COUNT-OFF & NAME-O-RAMA
CIRCLE OF TRUST/BOM:
Spoke about discipleship. We often look to Paul and Timothy for models of this relationship, but we also see it in Moses and Joshua. Moses brought Joshua to Mt Sinai with him, Moses passed leadership on to Joshua, Joshua sends spies into Canaan just like Moses did, and gives a farewell address similar to the one Moses gave. A lack of discipleship between the old and young generation in Canaan leads to a generation who knew neither God or the things He did in the wilderness. How are we playing a part in building up the next generation?
ANNOUNCEMENTS:
3rd F coming up December 7th, Wedding Singer is putting together a half marathon team for the Knoxville Marathon if you’re interested contact him

BLIMPS and the crucible

THE SCENE: 28* but low humidity so it wasn’t too sweltering
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

Bend and squat x10 IC
Squat jumps x5 OYO
Mountain climbers x15 IC
Squat jumps x5 OYO
Three point merkins x10 IC
OH Claps/Forward claps x20 IC
SSH x20 IC

THA-THANG:

Mosey a lap around the WFP lawn and return to start point for a round of BLIMPS
Burpees x5 -> Lunges x10 each leg -> Imperial Walkers x15  -> Merkins x20
Plank jacks x25 -> SSH x30

Mosey again to keep moving as soon as we finish, out past the Big Ball and to the pedestrian bridge across the pond. Stop and repeat same BLIMPS routine. Mosey back the way we came, looping around toward the amphitheater. We stopped at the underpass for wall sits. 30 seconds on, 10 seconds off. 45 seconds on, 10 seconds off. 60 seconds on with arm flutters, then recover. Mosey on to amphitheater.

 

Four sets of stairs with four exercises and four stupid ways to climb the stairs. Before you start any round, you run to the middle of the stage and knock out five 8-count bodybuilders. When you reach the top of each set of stairs, you do 10 inverted rows/pullups on the rails and return to the stage for bodybuilders and advance to the next set of stairs.
Round 1: 15 squat jumps, crawl bear the stairs
Round 2: 10 Catalina wine mixers, left lunge the stairs
Round 3: 15 V-Ups, right lunge the stairs
Round 4: 20 burps, bunnyhop the stairs (touch each step)

MARY:
Flutter kicks x15
Flutter kicks x20
Flutter kicks x25 (yes very creative)
COUNT-OFF & NAME-O-RAMA
5 Strong: Swanson, Singlet (WELCOME BACK!), G6, Ariel (LOVES CRAWL BEARS), Abort (dancing idiot)
CIRCLE OF TRUST/BOM:
Failure is a crucible. It is the forge by which a Leader is purified through the burning away of his me-first self-regarding nature.