F3 Knoxville

Tag: Swanson

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.

Lincoln logs

THE SCENE: 82* and humid as crap
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
20 curls
10 squats
10 merkins
All OYO
THA-THANG:
Ruck up and grab two 60 lb sandbags.  Walk over to bridge where we have Swanson’s log stored and grab it as well.  Everyone gets to carry something.  Head up towards the L&N building and up the stairs to reach Western Avenue.  Head west toward the Emerald Youth soccer fields.  Swap the log for a sandbags at the halfway point and continue on to the soccer field.  Ground everything once there.

Continued warm up thanks to Pfeiffer, we did 10 three count merkins, rushed to the 50 yard line, 10 three count merkins, rushed to the opposite base line, 10 three count merkins, rushed to the 50 and then walked back to the near side where our coupons were.  Three count merkin begins laying prone, go up halfway and pause, go to the top and pause, go down halfway and pause, back to prone.  Pausing hurts in case you were wondering.

LOG PT
Two ruckers perform log PT while the other two bear crawl sandbag drag to the 18 yard box, turn and come back, then do 3 cling and press explosions with the sandbags (cling and overhead press but launch the bag and step back, let it hit the ground and start next rep).  Log PT as follows:

  • Bench press: place rucks on your chest (no straps) and lay the log across your ruck.  Together with your partner bench press the log 10x
  • Curls: just partner curl with log 10x
  • Ground up and over: pick the log up from the ground and shoulder it, OH press and down to the other shoulder, OH press it back to original side then lower it back to the ground 10x

Repeat this through doing log PT and bear crawls twice.  I gave everyone the option of rucking with the log or doing more log PT, we decided to stay for more PT.

With same partners (poor Swanson got stuck with me the whole time), burpee sandbag toss back and forth until the other pair finishes their log exercise.  New log exercise begins with PAX laying on your six with ruck on your feet, log across your chest.  Bench press the log, do a sit up with the log, OH press the log, then back down.  10x and swap with burpee bag throw.  Again, repeat through twice.

Ruck and log up, head back the way we came.  Once back to the bridge, we put the log back to bed and finish the last few minutes with just sandbags and covered a little more distance, swapping every 2:30.  I know by the time we got back, I was drenched from sweat.

COUNT-OFF & NAME-O-RAMA
4 weirdos: Amazon, A Rod, Swanson, Abort

Return the ring to Mordor

THE SCENE: 72 degrees. Heckin sweaty
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH – x25 IC

Cherry Pickers – x10 IC

Annie’s – x7 ea front and back IC

Imperial Walkers – x15 IC 4CT

Captain Thors – x5 IC

THA-THANG:
Indian run with the One Ring (my 3-y/o’s hula hoop) held high over head to the bridge that crosses the creek below the hill. Welsh Dragon across the bridge. Mosey to bottom of Stairs to Mordor for some Dora.

  • 150 LBCs
  • 150 Merkins
  • 150 American Hammers 4CT
  • 150 Jump Squats
  • 1 PAX does the exercise while partner runs to the top of the stairs for 1 burpee and then back down to pick up where partner left off. Repeat until finished.

Indian run back to AO with the One Ring – stopping at bridge to Welsh Dragon across.

MARY:
Flutters – x15 IC 4CT

Edward Scissorlegs – x10 IC 4CT

Boat / Canoe for time

COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
Half Caff, Swanson, Abort, Reverb, Jenner, The Voice, Cowbell, Filter, Amazon on ruck.
MOLESKIN:

From Gandalf –

“It is not our part to master all the tides of the world, but to do what is in us for the succour of those years wherein we are set, uprooting the evil in the fields that we know, so that those who live after may have clean earth to till. What weather they shall have is not ours to rule.”