F3 Knoxville

Tag: Swanson

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.

blimps at the river

THE SCENE: Upper 60s and still not awful on humidity
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Shoulder taps
Crunchy twists
Three count merkin
Tempo lunge
SSH
THA-THANG:

Mosey out of start point in the direction of the amphitheater, Bernie the uphill portion then turn and continue down.  Continue mosey across railroad tracks and down the ramp behind the Min Kao building on campus.  Stop at the bottom of the ramp for a round of blimps.

  • Burpees x5
  • Lunges x10
  • Imperial walkers x15
  • Merkins x20
  • Plank jacks x25
  • Squats x30

Back up and continue mosey out towards Neyland drive, crossing over near the campus boathouse and making a left down the greenway.  Stop and get another round of blimps at the set of benches along the greenway and continue to Calhoun’s and volunteer landing.

Pair up for some Dora action.  Partner not doing reps of exercise runs from the bathrooms down to the greenway bottleneck and back.  The other partner does:

  • Merkins x150
  • American hammers x100 (on 4-ct)
  • Lunges x100

Grab a rock from next to the rest room (or two rocks…) and get ready for next circuit at Volunteer landing.

  • Curls x20
  • Dips x15
  • Inverted rows on hand rails x10
  • Run the three levels of stairs to the pedestrian bridge and come back (have to touch every stair, no skipping stairs)

On third and final round, both feet have to touch each stair going up (can stutter step or bunny hop, or combination of both)

Return rocks to the pile and climb back up the stairs to the pedestrian bridge.  Bear crawl across, rotating 90 degrees for every anchor point on the bridge.  Once across, everyone randomly gave an all you got up Walnut.  Mosey back to start point.

 

MARY:
Hello to heaven (experimental 8 count, didn’t go so well)
Flutter kicks
Boat/canoe
COUNT-OFF & NAME-O-RAMA

7 Strong: Amazon, Duggar, Snorkel, Magic Mike, Pfeiffer, Swanson, Abort

finding the finish line

THE SCENE: Lower 60s and no humidity.  Can’t get better
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Imperial walker x10 IC
Three count  merkins x10 IC
Squat and reach x10 IC
Seal claps x10 IC
OH claps x10 IC
THA-THANG:
Mosey out of start point, and out of the park making a left onto Hotel.  Once at the light with Broadway, hit the button for the crossing (which we just missed).  Knock out squats while we wait, then start merkins and the light changes. Hop up and cross over Broadway and run across the Exxon parking lot, making another left down Essary and stop in the Regions bank parking lot

Five exercises on the ground for the escalator.  Start with the first exercise, then run a lap around the bank hugging the outside curb.  Return, knock out first and second exercises and run another lap.  So on adding an exercise to the routine each time.  Exercises as follows:

  • Merkins x10
  • Flutter kicks x10
  • Sit up UPS x10
  • Lunges x10 (each leg)
  • Burpees x10

Once the lead group was close to finishing up, I would break out the hidden chalk and add another exercise.  Which meant going back through the list again to do the new last exercise.  Did this twice with actual exercises and then when everyone was rolling back in after the seventh round I made sure they saw me writing, but number eight was “Just kidding” – Exercises as follows:

  • Crawl bear the drive thru (arrow to arrow on the ground)
  • OH Claps x10
  • Just kidding

10 count recovery then mosey back the way we came.  Again stopping at Broadway and knocking out squats while we waited on the lot.  Someone suggested monkey humpers for the next time…

Mosey back to start point and run right through it and find a bench.  Ran short on time so only got to go through one round of 10 step ups and 10 dips.
MARY:
Maiden voyage of ABsolution (8 ct exercise starting in front leaning rest: 1,2 feet to hands like a burpee and back; 3,4 down onto elbows like a Catalina wine mixer; 5,6 plank jack out and in; 7,8 back up on hands) x5 IC
Flutter kicks x25 IC
Cleve climbers x10 IC led by Swanson
COUNT-OFF & NAME-O-RAMA
9 Strong with 1 FNG!!!: Filter, Wilson, Swanson, Manilow, Pull a Part (FNG, double respect!), Herbie, Mr. Wedgie, Chaucer, Abort
CIRCLE OF TRUST/BOM:
Sometimes you think you’re about to cross the finish line, only to find out the line has moved and there is more work to be done.  It’s funny what when you that finish line comes into view, you feel like you’ve given all your effort because you know you’re about to be able to stop.  In my life, I may think because something is getting marked off the list (so to speak) and that I did something to the best of my abilities.  If I really think about it, I can always find more room for more work to be done or find something that could have been done better.
MOLESKIN:
Chaucer with a job interview coming up, teachers and administrators of our schools as the new year begins, Mr. Wedgie’s friend Matt in his difficult decisions, Filter’s pastor’s daughter (can’t remember her name) and her health
ANNOUNCEMENTS:
Convergence at Big Ball and third F following on Saturday August 10.

Coupons with Joan Allen

THE SCENE: 72 and sweaty
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH x20 IC 4CT

Moroccan Night Clubs x20 IC 4CT

Cherry Pickers x10 IC 4CT

Little Bit of This, Little Bit of That
THA-THANG:
Mosey to coupon pile at the comic shop on Broadway.

Pick a coupon. Mosey to bottom of Joan Allen Rd by Broadway / Garden for some 11s.

  • 1 squat with coupon at the bottom
  • 10 overhead presses with coupon at the top

Mosey back to coupon pile for:

25 curls with coupon

15 tricep presses with coupon

Discard coupon and mosey to AO.

MARY:
Some 7s for time –

Lunges on one end and Merkins on the other. 1 & 6.

COUNT-OFF & NAME-O-RAMA
Wilson, Swanson, Herbie, Filter
CIRCLE OF TRUST/BOM:
“You have to decide that you’re going to be in control. That you are going to do what YOU want to do. Weakness doesn’t get a vote. Laziness doesn’t get a vote. Sadness doesn’t get a vote. Frustration doesn’t get a vote. Negativity doesn’t get a vote.” – Jocko Willink “On mind control”
MOLESKIN:
I’ve felt this over the past week with illness, job stuff, and otherwise. It’s up to me how to respond. I get to choose how to move forward. It’s ok to feel those things for a little bit, but it’s up to you to choose how to go ahead.