F3 Knoxville

Tag: Swanson

Cleaning up the Big Ball

THE SCENE: 68 degrees, slightly muggy.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
0 Burpees.

SSH x25 IC 4ct

1 Burpee

BAC x10 IC 4ct

2 Burpees

Cherry Pickers x10 IC

3 Burpees

Tempo Merkin

4 Burpees
THA-THANG:
Mosey to Waterfall Bridge with 30# baby. Relay Run.

Partner up to Vacuum Cleaner across bridge. 1 partner on ground while other partner holds legs in wheelbarrow position. Walk across on hands. Do 10 merkins on opposite side while in wheelbarrow position. Flapjack to return to start.

Mosey to Ampitheatre stage with 30# baby. Relay Run.

11s

  • V-up at the bottom on stage
  • LBC at the top of stairs

Escalator! – Do a lap around the ampitheatre after each set

  • 10 Box Jumps – run a lap
  • 20 Burpees – run a lap
  • 30 Merkins – run a lap
  • 40 Squats – run a lap
  • 50 Lunge-Walks – run a lap
  • Plank when done

Mosey back to AO with 30# Baby. Relay Run.

MARY:
Fire Drill!

All PAX circle up and do chop feet. 1 PAX yells “FIRE!”. Everyone drops, rolls right, does 1 merkin, rolls left, and back on their feet. Repeat with a new PAX shouting fire for time.
COUNT-OFF & NAME-O-RAMA
Abort, Orkin, Ariel, The Voice, Clerk, G-6, Steam, Operation, Red Writer, Swanson, Hokie, Apollo, Reverb, Casper, Filter
CIRCLE OF TRUST/BOM:
From Jocko Willink – BEGIN – This is where it begins. In the darkness. Before the sun and the birds and the world. Every day. When the alarm sounds. IT IS TIME. Rise – Despite fatigue and soreness. Curse the warmth of the bed. Curse the comfort of the pillow. Fight the temptation of weakness. Get up and go. Do it quickly, without thought. Do not reason with weakness. You cannot. You must only take action – Get up and go.
ANNOUNCEMENTS:
TTTP is coming up on Sept 14!

not going to ruin your day

THE SCENE: 78* and about 114% humidity, perfect recipe to smoke some goo
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Squat and reach x10
Shoulder taps x15
Tempo lunge x10
3 point merkins x10
THA-THANG:
Short mosey out of start point and over to base of Big Ball.  Routine all start with 1 rep of exercises, and increase each round by 1 rep until Q calls time.  This sucked…

  • 1 pull up on Big Bal
  • Crawl bear the steps to the big landing
  • 1 Burpee
  • Lunge flat ground to cone (roughly 15-20 yards)
  • 1 Hand release merkin
  • Sprint to stairs and return to Big Ball

Lather rinse repeat increasing reps of pull ups, burpees, and hand release merkins.  I think our Jack Rabbits got to 7 or 8.

Short mosey to pedestrian bridge over the pond.  Lt. Dan’s across the bridge to even out our legs a little bit: Four lunge steps, four air squats all the way across and Al Gore waiting for the six.

Another short mosey into the amphitheater and everyone on their six for quick ab work:

  • Flutter kicks x15
  • American hammers x15
  • 3 minutes of plank, alternating between high and low plank at 30 second intervals (its fun to pour sweat while not moving)

Quick set of Sevens on the amphitheater steps, starting with six sit up ups at the bottom and one jump squat at the top, running through the routine.

Short mosey back to start point.

MARY:
No time for Mary today
COUNT-OFF & NAME-O-RAMA
10 Strong: Butterfly, Swanson, The Voice, Ariel, G6, Orkin, Carrot, Steam, Reverb, Abort
CIRCLE OF TRUST/BOM:
I woke up this morning and hadn’t set any of my stuff out (risk waking my M up), didn’t lock one of my house doors, and realized I left a load of laundry in the washer last night (which until now I’d never done in my life).  Two years ago, I would have absolutely let this ruin my day.  I could have talked all day about how bad a morning I had, then let it dictate the rest of my day until I had a horrible day.  Because of the discipline and lessons learned from F3, I really couldn’t help but laugh at myself and just know that I can fix all of those things in two or three minutes.  AND, it will make me stop letting routine things be so routine and I will pay more attention.  The point is, don’t let the little things ruin your day or week or even more.  Don’t let a bad 5 minutes turn into a bad day.

Lots of prayer requests this morning: Butterfly and his job search and his friends who had someone crash into their house, Carrot’s father diagnosed with cancer, Reverb’s brother (and ours) Church Mouse struggling with mental health issues, The Voice’s mother with her sight and continued health issues.  Lets lift our guys up!! Aye!!

Legs, abs and laps

THE SCENE: Clear, 70°F, Feels like 71°F, Humidity 92%, Wind 0mph from ENE
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

  • SSH 20x IC
  • Cherry Pickers 20x IC
  • Imperial Walkers 20x IC

THA-THANG:

Mosey to the cement pad. 4 Stations around the loop. Mosey between stations, after last station sprint to barrier blocking sinkhole. Turn around and start back completing the next round of exercises.

  • Flutter Kicks 4ct 30x/40x/50x/30x
  • Squats 30x/40x/50x/30x
  • American Hammers 4ct 30x/40x/50x/30x
  • Lunges 30x/40x/50x/30x

MARY:
No time
COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
Find your mission or D2X – where your dolphin meets your daffodil. https://soundcloud.com/f3nation/missionality-q23-episode-49-43feet-a-leadership-podcast

MOLESKIN:

ANNOUNCEMENTS:

Intro of the Mallets

THE SCENE: 68 degrees w Lightning off in the distance
F3 WELCOME & DISCLAIMER 
WARM-O-RAMA:
Seal Clap SSH x 20 -enough of that let’s get busy
THA-THANG:

  • Mosey with over sized Mallets x 4 taking turns doing 20 thrusts while others do high knees when Q says halt
  • first station Burpee run up long hill stopping at cones to do 3 Burpees =21
  • Second station Dora Trifecta w Curls, Triceps, Presses using 25lb plates , BB runs to cones 10 Dive Bombers
  • Third station Ab Kracken
  • Forth station Death Crawl (Bear crawl stopping at every cone Merkins x3) across parking lot
  • Fifth station Tunnel of Love
  • Sixth station BB up Run opposite direction around square when meet do 15 party cake BBSs

MARY: 

Ring of Fire w Merkins 3,2,1
COUNT-OFF & NAME-O-RAMA
20 Strong w Hercules(Tank) as Co-Q

Mandolin, Booster, Anchor Man, Judge Judy, Stye, Erector,Kickflip,Archie, Trolly, Spotter, Sweeper, Gump, KenJo, Pool Boy, Murmaid, 5K,  Nutmeg, Swanson, Ribbed, Abscess
CIRCLE OF TRUST/BOM:
Genesis 4:9 Are we our brothers keeper. Yes. This is a crazy time for our country. It may feel like things are out of our control and hopeless. Stay focused on helping those around you and in your life. We will have opportunities to help others so don’t neglect. God is the one in control.
MOLESKIN:
We all struggle with something…pray for one another.
ANNOUNCEMENTS:
Convergence at the Big Ball and 3rd F to follow

someone stole my cone

THE SCENE: 70s ish and humidity returned to normal
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Three point merkins
Super squats
Static stretches middle left and right
SSH
THA-THANG:

Mosey out and over to amphitheater and up to top with plenty of rails. Start at top with the 15 rows, then mosey down the green way, each time stopping at the cone and doing that exercise before returning to the top and doing 15 rows.  Suicide style, each cone is progressively further away from the rails.

  • At planters, 30 dips
  • At bridge across pond, lunge 15x each leg
  • At bridge across Cumberland, burpee broad jump to other side and back
  • At parking lot, 30 jump squats

Work your way back to the nearer cones again suicide style and call when time is up.  Mosey down to the amphitheater stage.

  • Put one foot on stage and do 10 squats, swap legs and 10 more squats
  • Feet up on stage and do 10 BBSUs
  • Bunnyhop up the stairs to the top, touching each stair

Repeat x2.  Then time to stretch out chest from Monday.

On stage:

  • 10 decline merkins
  • 10 flat merkins
  • 10 incline merkins

Again repeat for 2 rounds.  Mosey back to start point

MARY:

  • Hello dolly
  • American Hammers
  • Boat/canoe

COUNT-OFF & NAME-O-RAMA
Perfect 10: Half Caff, Passport, Gesundheit, Aerial, Apollo, G6, Orkin, Swanson, Amazon, Abort
CIRCLE OF TRUST/BOM:
Sometimes in life it seems like the things you know and are maybe even good at, seem harder than usual.  During those times, you have to go further and put more effort in to get the same result.  The suicide routine was a great way to symbolize having to run further each time just to make it through a round.  But, eventually you get a handle on the situation and can begin to return to the original status where that extra distance and effort isn’t necessary.