F3 Knoxville

Tag: Swanson

Borrowed Q from Mouthwash

THE SCENE: 35* – good incentive to keep moving
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Windmills
Tempo squats
Patty cake merkins
OH Claps
BAC forward and reverse
Standing shoulder taps
THA-THANG:
Short mosey over to the base of the Big Ball, which is where my first theft of Mouthwash’s recent Q comes into play.  First routine is 5 body blasters (Burpee -> Pull up -> Knees to elbows) and try to keep good form (keep from swinging about).
Then we stepped over to the stairs and go 1:10 with jump squats at the bottom, run to the middle landing and do WWII sit ups.  Start with one rep of each exercise, then two, all the way up to 10 reps of each.
Finish off with another round of body blasters.

Recover and mosey back to the lawn at World’s Fair Park.  This is the other part of his Q I stole.  Set up cones down the sidewalk for various suicide drills with exercises thrown in.  Every time you were at the start point, you did two burpees.  This remained constant regardless of the round or which cone you were on.  Variations as follows:

  • Sprint suicide; 15 merkins at each cone
  • Lunge suicide; 15 squats at each cone
  • Bear crawl suicide; 15 LBCs at each cone

Quick mosey back over to the base of the Big Ball.  Told everyone to do 5 body blasters and meet back out front to head back to the start point.  As soon as everyone was in front, I sent them back for 5 more body blasters, then we jogged it back home.

MARY:
V-Ups
Flutter kicks
COUNT-OFF & NAME-O-RAMA
Fantastic Four: Amazon, Passport, Swanson, Abort
CIRCLE OF TRUST/BOM:
I’ve lived in Knoxville about 3 years now, but being from Maryville I grew up only 30-40 minutes away.  If you’d told me five years ago I’d be walking around downtown Knoxville at 4:30AM multiple times a week, I’d probably think I made a huge mistake and wound up without a place to live.  When I first started F3 about 2.5 years ago, I only posted Saturdays because I “didn’t have time” to post during the weekday mornings.  If I’m not lazy, now I’m trying to post four weekdays plus Saturdays.It’s funny how things that once seemed either highly unlikely or maybe even unfathomable slowly become not just possible but completely routine.  While the two instances I just mentioned are positive, the unfortunate thing is that it happens for negative things as well.  Neglecting a relationship with a parent/child/spouse or friend usually isn’t an acute issue.  Neither is half-assing things at your job.  You allow yourself wiggle room to become complacent in these things, and five years fly by and you are doing things you’d never have imagined yourself doing.  Only this time when you realize the routine you are not proud, but ashamed.  Look at your day, both what you’re doing and how you treat people, and ask yourself how that compares to five years ago.  And take the steps today to make sure five years from now you hold your head high.  Leave no doubt.

ANNOUNCEMENTS:Can drive finishing up and the Brolympics this weekend.

CMU Monday

THE SCENE: just about perfect
F3 WELCOME & DISCLAIMER: not a professional
WARM-O-RAMA:
Tempo Merkins – 10
Tempo squats – 10
TN walkers – 10
MARS – 10/ea
SSH – 25

THA-THANG:

Mosey to the big ball corner of the field.

CMU shuffle carry from light pole to light pole to the corner of worlds fair and clinch

20 ea/ CMU
Step ups
Squats
KB swings
Squat press
Curls

Each PAX carries CMU to the base of the small grass hills
20 CMU plank pull through
Bear crawl CMU drag up the grass hill

R&R

CMU Suicide across clinch bridge with Exercise at ea light pole – 15ea
1 – kB swing
2- squat press
3 – curl/ tri ext
4 – incline merkin
5 – decline merkin

MARY:
we worked on our wash board abs

CIRCLE OF TRUST/BOM:
look toward the “new” thing, dont get stuck in the past, learn from it and move on

High Five

THE SCENE: Just about perfect. cool and dry
F3 WELCOME & DISCLAIMER
I am not a professional
WARM-O-RAMA:
25 ssh
10 Tennessee Walkers (mountain climbers but foot come up beside your hand)
Manly Arm Rotations – 15 each way
15 tempo squats

THA-THANG:

Five rounds a of five reps of each exercise:
– Merkins
– Incline
– Decline
– Catalina Wine mixers step up (normal wine mixer, but add done next to a bench so that you start in plank, drop to elbows, back to plank, up on to bench, back down to plank, with a push up every time you are in plank)
– Dry docks

Five rounds a of five reps of each exercise:
– Squats
– Step ups (each leg)
– Box jumps
– Lunges (each leg)
– Pistol squat (each leg)

10mins of EMOM (every minute on the minute):
5 Merkins
5 squats
5 burpees

MARY:
20 BBS
20 Flutters

CIRCLE OF TRUST/BOM:

“But what I’ve learned is that you don’t have to be perfect to do something extraordinary. Ordinary people are heroic, and an ordinary life lived well is, indeed, extraordinary.” – Chris Edmonds from No Surrender

MOLESKIN:
We had 4 visitors downrange!
Johnny Cakes from Jacksonville, FL
Outhouse from Gastonia, NC
Tebow from Atlanta, GA
Shoota from Franklin, TN

 

TGIM – Run Your Race.

THE SCENE: 40s – FEELS GOOD
F3 WELCOME & DISCLAIMER

  • Welcome to F3: Fitness-Fellowship-Faith
  • My name is Steam and I’ll be your Q this morning
  • Couple of things;
    • Despite popular belief I’m not a professional
    • You’re here on your own volition
    • You know your body better than anyone – if you need to modify anything we do today – do it. But push yourselves and those around you!

WARM-O-RAMA:

  • SSH: 11×4 IC
  • Half-Burpee: 11×4 IC
  • Imperial Walker: 11×4 IC
  • Windmill: 11×4 IC
  • Iron Mikes: 11×4 IC

THA-THANG:

  1. The Quarter Pounder
    1. Battle buddy it up
    2. BB1: Big Boy sit-ups (feet under rail)
    3. BB2: Sprint to stairs going up to bridge = 25 merkins (1-count)
    4. R&R 2x for each battle buddy

[ Mosey to Bridge overlooking Cumberland Avenue/The Hill ]

  1. UT Wins, You Win – Papa Johns
    1. Line up in merkin plank facing UT
    2. Man in the back leads PAX in 2 merkins (up/down = 1)
    3. Sprints to the first position
    4. R&R until we’ve made it across

[ Mosey to bottom of parking lot across from WFP ]

  1. Seabiscuit
    1. 2 curves in the lot
    2. Each curve = 25 V-Ups
    3. 2 laps

[ Mosey to hill leading up to WFP ]

  1. American Indian Run
    1. TAKE THE HILL

[ Back at AO ]

    • All my benches
      • Correct-form box jumps (Up/Down = 1
    • Ring of Fire
      • Each HIM leads PAX in 14 reps of an exercise
    • ATMs
      • Cash out like a boss

 

COUNT-OFF & NAME-O-RAMA

5 PAX – No FNGs

CIRCLE OF TRUST/BOM:

TGIM – Thank God It’s Monday. “Thanks for being out here this morning men, and pushing hard. This has nothing to do with you, nothing to do with me. Some people didn’t wake up with breath in their lungs this morning, you did. Thank God it’s Monday and the creator let us get physical in his creation.”

Usually what we hear about Mondays is negative and along the lines of “ugh I hate Mondays” or “here we go again.”

YES. HERE WE GO AGAIN – LET’S ROCK!

Monday is the best day of the week. A chance to do a little better than you did last week. A fresh start. Embrace Mondays as a fist-bump or slap on the back from our Divine Creator.

Think of Monday as the start of a race, in a far larger race that has been going on for years (25 for me). Hebrews 12 gives us the race, the gut-check, and the reassurance that this is a race that cannot be shaken.

12:1-2 (Jesus, Founder & Perfecter of our Faith) = are the introduction. This is the action item, this is the intro to the race, and a reminder of the race official and who HE is, regardless of who or when we are.

12:3-17 (Do Not Grow Weary) = For me this is the gut-check/slap motivational youtube video you watch at 3pm to psych yourself up for the rest of the workday. Do. Not. Grow. Weary. The race we run as High Impact Men is long. And it is hard. And it is full of curves and cracks in the road. And it is life-giving. How do you refuel when you get tired/weary in a race/OCR/GORUCK event? How do you refuel in the race you run in life?

12:18-29 (A Kingdom That Cannot Be Shaken) = As sons of the most-high King – we run a race that is set for the kingdom, a kingdom that cannot be shaken. This is the reassurance and light that the race we run is worthy of fighting hard for and pressing further in for.

Keep the Faith & Fight the Good Fight!

ANNOUNCEMENTS:
Check out the Q calendar on the F3 website – we need men to step up and lead! Grab a battle buddy and lead together!

Goliath at the Gorge/2nd F with F3 Northeastern TN this Friday-Saturday in Johnson City. It ain’t too late – contact Abscess, Tank, Steam to get more info and how to be a part of what is for sure going to be a character building weekend with PAX from around our state.

P.S. = GO VOLS. WE WANT BAMA.

Walter and Abraham

THE SCENE: 73* (I really can’t remember that is a guess, warm and humid and perfect)
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
I started the warm up by telling the story from this past weekend at the 9/11 Memorial in NYC.  I walked up to the north memorial and placed my hand on a name: Abraham Zelmanowitz.  I remembered the name just because of how unusual it is.  Later in the museum, as fate would have it I saw his name again, along with his story.  He refused to evacuate his building because his friend and coworker, Ed Beyea, was a quadriplegic and could not evacuate in the stairs.  He waited with his friend along with an FDNY firefighter for help and perished when the tower collapsed.  This man died before he’d leave a friend behind.

  • SSH
  • Three point squat
  • Shoulder taps from plank
  • Moroccan night clubs

THA-THANG:
Mosey to the Big Ball stairs for 9/11 WOD: Perform 9 reps at bottom, at first landing, and at top for 11 rounds: 9 merkins at bottom, 9 squats at first landing, 9 BBSUs at top.  Repeato x11.  Stop random person from walking away with the key bag and all our stuff.

On the ground, I had written the fallen first responders broken down into their jobs:

  • 8 EMTs
  • 23 NYPD
  • 37 Port Authority
  • 343 FDNY

These people charged into fire and unknown to provide aid to people they’d never met before.  So we are going to honor them with exercises.
EMTs – Eight, 8-count bodybuilders
NYPD – 23 plank jacks
Port Authority – pull ups
FDNY – 343 flutter kicks as a group

Return to SP

COUNT-OFF & NAME-O-RAMA
10 Strong: Operation, Casper, Wings, Swanson, Alter Boy (LexSC), Passport, Carrot, Quarantine, Ripper, Abort
CIRCLE OF TRUST/BOM:
My second person I wanted to honor did not perish on 9/11.  Though that was the day that ultimately determined his fate.  Walter Greene Jr, who was a Connecticut state trooper and Marine Corps veteran, passed away on May 31, 2018 from cancer caused from his involvement in the recovery efforts directly following the 9/11 attacks.  Trooper Greene was a canine handler, and was part of the search and rescue effort.  The search and recovery effort was a 24 hour a day operation that lasted 8 months.
We are losing first responders every day, STILL.  People who disregarded everything in an attempt to save just one person.  We cannot let the heroes of that day fade away.  We must tell their stories and learn of more, and repeat them to people who may not know.