F3 Knoxville

Tag: Swanson

P3 at F3

THE SCENE: Temp in the 70’s with a little breeze.  Perfect weather.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Baby Arm Circles IC x 10 each way

A little of This and a little of That

Hillbilly’s x10 IC

Tempo squats x10 IC

Tempo Merkins x10 IC

THA-THANG:

  • Mosey to rock pile behind Veterans Memorial
    • Walk to corners of the field with rock over head
      • 1st corner – Mountain climbers x10 IC
      • 2nd corner – Peter Parkers x10 IC
      • 3rd corner – Mountain climbers x5 / Peter Parkers x5
      • Walk with rocks over head to return them to pile.
  • Mosey to Big Ball steps
    • Battle Buddy:  #1 runs up stairs, stops at first landing for 2 burpees.  Top landing 4 burpees.  Back to first landing 2 more burpees then to bottom to tag buddy.  Meanwhile buddy #2 does flutter kicks, American Hammers, etc until buddy #1 tags.  Each buddy up stairs 4 times.
  • Mosey around the corner and up the hill to the intersection close to the Art Museum.
    • Circle up:
      • flutter kicks x 10
      • Merkins x 10 OYO
      • Hello Dolly x 10
      • Merkins x 10 OYO
      • Box Cutters x 10
      • Merkins x 10 OYO
      • LBC’s x 10
      • Merkins x 10 OYO
      • American Hammer x 10
      • Merkin x 10 OYO
  • Mosey back to AO

MARY:
Had time for a little “Amazon shoulder shredder”:  Baby Arm circles, overhead claps, seal claps, etc

COUNT-OFF & NAME-O-RAMA
13 PAXs total with 2 FNG’s
CIRCLE OF TRUST/BOM:
Remembering a friend who I was able to spend some time with and learn from his wisdom.  He was a WWII veteran and shared his experiences and relationship with God with me over breakfast each Friday morning.  One morning he shared his thoughts as we talked about God’s Glory. As we usually think of F3 as a lot of physical fitness, I present to you “P3” for spiritual fitness.  My friend shared with me 3 things he thinks about when he thinks about God’s Glory.  God’s Presence, God’s Power, and God’s Purpose.  Let’s remember to be in God’s presence, rely on His Power, and seek His Purpose for our lives.  When we do we will not only experience His Glory but we will glorify Him.
MOLESKIN:
Pray for Passports foster daughter, Jobs for people in the Fellows program, and for Lee Murphy’s job situation.
ANNOUNCEMENTS:

Big Ball Slurpee

THE SCENE: warm and muggy
F3 WELCOME & DISCLAIMER – Nope, not a professional
WARM-O-RAMA:
20 SSH

10 each of baby arm circles (both ways), Moroccan night clubs, and over head claps

15 tempo squats
THA-THANG:
7/11’s – 7 pairs of exercises done by 10 reps of exercise A/1 rep of exercise B (9/2, 8/3, etc)

pairings:

8 count body builders & Rockettes

BBS & Sprint (30yards)

60lb Sand Bag Toss & Burpee

Flutter Kicks & Monkey Humpers (Both on 4 Count)

Incline Merkins & Box Jumps (or Step-ups)

Lunge & CMU Curl

Inch Worm Merkins & Squats
MARY:
no time for Mary
COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
the grass is greener where watered, not necessarily on the other side…

MOLESKIN

ANNOUNCEMENTS:

Memorial day convergence

A friendly visit

THE SCENE: Clear 70 degrees humid
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Over Head Clap x 40 IC

Tempo Squat x 20 IC

T-Plank Arm Circles x 15 EA ED

8 Count Body Builders x 10 IC
THA-THANG:
Aiken Legs: on benches complete two rounds of 20 squats, 20 box jumps, 20 lunge (10 EL)

Mosey to Stairs

Jelly Legs:

  • R1: Hold squat for 10 seconds; 10 squats; run up stairs; 2 burpee
  • R2: Hold squat for 20 seconds; 20 squats; run up stairs; 4 burpee
  • R3: Hold squat for 30 seconds; 30 squats; run up stairs; 6 burpee
  • R4: Hold squat for 40 seconds; 40 squats; run up stairs; 8 burpee
  • R5: Hold squat for 50 seconds; 50 squats; run up stairs; 10 burpee

Grizzcalator: Merkin crawl up stairs completing push-up on every other step and three push-ups on landings.

Mosey to bridge

Burpee Broad Jump across bridge and then lunge back across bridge.

Mosey back to AO

MARY:
Pick card- 3 rounds of 10 squat, 10 flutters (4 ct), 10 lunge (10 EL).
COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
JJDIDTIEBUCKLE

  • Justice
  • Judgement
  • Dependability
  • Initiative
  • Decisiveness
  • Tact
  • Integretity
  • Endurance
  • Bearing
  • Unselfishness
  • Courage
  • Knowledge
  • Loyalty
  • Enthusiasm

When we’re enthusiastic about something, we’re willing to sacrifice for it. People who are enthusiastic about a cause will sacrifice time and money for it. People who are enthusiastic about their jobs will make personal sacrifices to spend time at work and educate themselves to do a better job.

Do the Hard Thing First. Lead by example. People/family is watching you to see how to act/react to situation and life.

MOLESKIN:

ANNOUNCEMENTS:

Imprompt-Q

THE SCENE: 52* and clear, slightly cool start but the sweat is coming
F3 WELCOME & DISCLAIMER
WARM-O-RAMA: Led by Swanson
SSH x25 IC
Little of this and a little of that
Windmills x10 IC
Tempo squat x 15 IC
Tempo merkin x15 IC
8 Counts x5 IC
THA-THANG: Led by Abort
Gather keys and phones and mosey out of start point over to amphitheater.  Assemble at the stage for 11s’s big brother, 25’s.  Same concept as 11s except increase/decrease by 5 reps.  Start at the stage and do 20 feet elevated crunches (legs straight out and 6″ off the ground, hands on head and crunch), run up the stairs to the top and do 5 pull ups/inverted rows on rails.  Return to the bottom for 15 crunches/10 rows, etc. working up and down in count.

Mosey to pedestrian bridge south of amphitheater for Welsh Dragons (thanks Filter).  Take 4 bear crawl steps, do 1 merkin, 1 two-count shoulder tap.  Take 4 bear crawl steps, do 2 merkins, 2 two-count shoulder taps.  Increase reps every 4 steps, I think we got to 7 or 8 reps of each depending on how big your bear feet are.

Return to start line for Galway Hookers.  Same scenario as before but exercises are different.  Take 4 lunge steps, do 1 super-squat (deep squat, then calf raise after coming up).  Take 4 lunge steps, do 2 super-squats.  Increase reps every 4 steps.  Exercise extended further because people decided to take giant lunge steps.  Again we made it to about 8 reps.

Led by Swanson

Short mosey to round pull off near convention center. Everyone spreads out and finds a column barrier to start out with.
– First round: Pistol squats on left leg x10, bear crawl to center, pistol squats on right leg x10, then bear crawl back to outside and hold
– Second round: Incline merkins x10, bear crawl to center, decline merkins x10, bear crawl back to outside and hold
– Third round: Lunge to center, dips x20, lunge back to outside and hold

Short mosey over to the base of the Big Ball for Swanson pyramid.  Each round you multiply the exercise times the round you’re on (never math in public..).  Exercises done at Big Ball, middle landing of stairs, and top of stairs.

  • Pulls ups x1 on Big Ball
  • Big boy sit ups x3 on middle landing of stairs
  • Merkins x5 at top of stairs

So round one you do 1 pull up, 3 sit ups, 5 merkins and run back down.  Round two you do 2 pull ups, 6 sit ups, 10 merkins. Etc. etc. up to round 5.

Mosey back to start point.

MARY: Led by Abort
Flutter kicks x25 IC (mixed tempo)
Boat/canoe and variations for 90 seconds
COUNT-OFF & NAME-O-RAMA
13 Strong: G6, Cheesesteak, 2×2, Gesundheit, Swanson, Reverb, Frank, 3Peat, Singlet, Sneaky Pete, Mulligan, Steam, Abort
CIRCLE OF TRUST/BOM:
Gesundheit spoke about getting out and being consistent with F3 and his physical job, and how they have helped with his overall energy level and his outlook.  I seconded that.  I’ve had issues getting up especially on Mondays.  I got up Monday and didn’t on Tuesday this week.  That extra hour or two of sleep seems like a great idea until you miss a workout.  I almost always regret sleeping in, and I never regret actually coming to F3. AYE!!
ANNOUNCEMENTS:
Hardship Hill OCR this weekend, still time to register or volunteer.

In honor of Mom turning “72”!!

THE SCENE: Temp in the 60’s, clear
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH IC x 25

Merkins IC x 10

American Hammer IC x 20

Flutter Kicks IC x 17

For a total # of reps = 72
THA-THANG:

  • Mosey to rock pile to choose a coupon and return to yard area
    • With a battle buddy, completed 72 reps of each exercise with coupon
      • Squats
      • Overhead press
      • Curls
      • Pull ups
  •  Without coupons, Lunge x 40 then Bear Crawl x 32 across field
  • 4 corners:  High Knees, Squats, Crunches, Merkins x 18 each with 3 burpees in center of field between each corner.
  • Mosey to curb for Wheel of Merkin.  10 Merkins at each position on curb.
  • Mosey back to rock pile to deposit coupons.
    • Ring of fire of merkins

MARY:
Flutter kicks x 18

Box cutters x 18

Imperial walkers x 18

8 count body builders x 18
COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
When we go anywhere we represent someone.  Either our family, company, church, etc.  Through our speech, actions, attitudes, etc. let’s represent well.  More importantly, if we are followers of Christ, be aware that we represent Him and to make sure our words, attitudes, actions, etc represent Him well to others.
MOLESKIN:
Prayers for Soot as he’s deployed.
ANNOUNCEMENTS:
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.