F3 Knoxville

Tag: Swanson

Litton BOMBS

THE SCENE: Mid-60s. Very nice. Very very nice. Clear.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH x25 IC 4CT

BAC x10ea front and back
OHC x10 IC 4ct

Seal Claps x10 IC 4ct

Cherry Pickers (the Amazon kind) x til it hurts

Cherry Pickers (the misnomer kind) x10 IC 4CT

THA-THANG:
Mosey to Litton’s for some BOMBS. Partner up. One partner runs to post office and back while the other does exercise. Flapjack til done.

  • B – Body Builder (8 count) Burpees – 50
  • O – Overhead Claps (1 count) – 100
  • M – Merkins (1 count) – 150
  • B – Big Boi Situps – 200
  • S – Squats – 250

Mosey back to AO for time

MARY:

  • Name your exercise
  • Waxjob – side situps x20 (10 each side)
  • Swanson – heaven legs (???) x20
  • Time!

COUNT-OFF & NAME-O-RAMA
Waxjob, Swanson, Squints (FNG!), The Flash, Herbie, Filter
CIRCLE OF TRUST/BOM:
2 Timothy 1:7 – For God did not give us a spirit of fear, but of power, love, and self-discipline.

Root!

THE SCENE: Warm
F3 WELCOME & DISCLAIMER almost forgot it
WARM-O-RAMA: intro to Spread Eagle Merkins 
THA-THANG:
Mosey to the trail head.  Hit the trail with flashlights on a mosey, stopping to do 20 3-ct merkins. High knees when we hit the grass at Admiral park.

5 station loop. Stop at each cone and do (reg,wide,diamond and spread eagle merkins) qty of 20 on first lap, 10, 5. On each lap stop at pavalon for 10 pull-ups.

Take a lap with only pull-ups and finish with flutters to 30. Take another lap w/o exercises.

Mosey back doing imperial walkers thru grass then mosey Thru woods back to CC Park. Stopping for 20 tempo squats and some rocketts. Bernie once out of the woods from pole to pole and then snake around the trail back up to the splash pad for 20 dips, 10 inclines and 10 declines. Snake around to the AO.

MARY:
100 LBCs, circle of pain with 5 Merkins
COUNT-OFF & NAME-O-RAMA

8 in attendance

CIRCLE OF TRUST/BOM:

“Be careful to thank God what you ask for”  many times we are quick to ask God for  things that will help us or others, we tend to forget about going back and thanking God for his intervention. Let’s  make a greater effort to appreciate what God does for us and thank him for his many answered prayers.

 

 

MOLESKIN:
Don’t leave a Q in drafts or someone will stalk you. I found this message in my Q notes.

Tank, I’m watching you….always watching you! Waaa ha ha ha.

Im guessing it’s Woodshack or Doubtfire
ANNOUNCEMENTS:
Dad camp, dirt circuit, TTTP.

Fountain City Four Corners

THE SCENE: Insert info about the weather, etc.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

ssh – 20
Tempo Merkins – 10
ssh – 20
Tempo squats -10
ssh – 20
Tempo Merkins – 10
ssh – 20
Tempo squats – 10

THA-THANG:
Mosey to Jane Allen and complete one loop showing each corner exercise
Bernie Sanders up the hills
Battle buddies will go opposite direction When you pass your battle buddy = 5 burpees ea

Corner one (bottom of Jane Allen) – 20 flutter kicks

Corner two (top of Jane Allen) – 20 bbs

Corner three (top of Gresham) – sand bag toss cone to cone

Corner four (bottom of Gresham) – 15 Curls & 15 OH triceps ext. with coupon

completed 2.5 rounds

COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:

“Deeds will not be less valiant because they are unpraised.” – Aragorn
J.R.R. Tolkien, The Passing of the Grey Company, The Return of the King

 

F3 500

THE SCENE: Misty wet morning, perfect for early morning beatdown
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
20 Side Straddle Hops on a 3 count, 10 Cherry Pickers, 10 mountain climbers on a 3 count, 10 Manly Arm Rotations forward, 10 Manly Arm Rotations backwards

THA-THANG:
Mosey over to the Amphitheater for the F3 500. Battle buddy up. Battle buddies collectively do 100 Incline Merkins, 100 Big Boy Situps, 100 Pull Ups, 100 Flutter Kicks on a 3 count, 100 Overhead Claps on a 3 count. While one buddy is doing exercise the other is running a lap around the amphitheater. Once completed we moseyed over to Big Ball stairs. Bear Crawl to the top, 10 mountain climbers at the top and run back down. Mosey back over to the under the bridge. Lunge from one side to the other. 1 minute wall sit into lunge back across to 10 air squats. 20 flutters on a 3 count. 15 Cobra’s. Mosey back to the amphitheater for some mary. Then reconvene at AO.

COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
Building off Abort’s COT talk about inertia I came across this quote about quitting. “If you quit now… you’ll end up right back where you first began, and where you first began, you were desparate to be where you are right now. Keep going.” Whether it be F3, work or life goals, don’t give up. My M compares me to a boulder on a hill. Super hard to get going but once you give it that push and it comes to the point where the slight bit of momentum catches it going forward it’ll be hard to stop. Let’s be the boulder, be tenacious in going after our goals.

MOLESKIN:
Grossly underestimated the time it would take to finish the 500. Need to plan more exercises to have in the back pocket just in case.

ANNOUNCEMENTS:
TTTP

inertia

THE SCENE: Low 70s?  I honestly can’t remember, wasn’t too humid though.  Every day is a perfect day.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

  • 3 point merkins
  • Tempo squat
  • Manly arm rotations
  • Hillbilly
  • SSH

THA-THANG:

Mosey to Preacher lot, pair up.

Partner A alternates between 10 rock curls and 10 side raises with rock, partner B runs to opposite side of lot for exercises. Stop at half way cone for 2 burpees going each direction. Flapjack. Exercises:

  • 20 merkins
  • 15 jump squats
  • 20 big boys
  • 20 Freddy Mercury
  • 20 hand release merkins

 

Mosey back to lot just across train tracks for chest day. Start under bridge, 15 wide merkins, run to curb for 15 ranger merkins, run back to bridge for 15 diamond merkins. Plank and wait for everyone to finish. Rinse and repeat for a second round.

 

Mosey back to start point and everyone grab a bench. 10 step ups (modified from box jumps for safety because of the wet benches), then 15 squats and sprint a circle around the lights. Rinse and repeat for a second round.

MARY:
Reverse crunches
American Hammers
Hello Dolly
COUNT-OFF & NAME-O-RAMA
Perfect 7: G6, Clark, Orkin, Swanson, Operation, Passport, Abort
CIRCLE OF TRUST/BOM:

Inertia – a property of matter by which it continues in its existing state of rest or uniform motion in a straight line, unless that state is changed by an external force.  This past Saturday I had a lot to do after the workout, so I intended to rest a bit before I had to go to work.  I decided to re-hang some curtains that were removed to repair my bedroom wall.  Then I was going to rest.  When I finished doing that, my M was doing the dishes so I thought I’d go clean the main bathroom in the house.  Then the other bathroom. Then swept and helped vacuum… before I knew it we had somewhat accidentally cleaned the house.  But because we were in motion, we stayed that way.

This tied in to the Q Source this week after listening to the 43 Feet podcast.  You don’t try to convince a man to buy an F3 shirt, slap a sticker on his car and post 5 times a week right off the bat.  You ask if he wants to come join a workout, one time.  But what you’ve set in motion is the chance for that outcome.  Just make sure you don’t let rest be the state you’re in.  Always have even a small amount of movement towards your physical, relational or spiritual desired state.  And keep it rolling.