F3 Knoxville

Tag: Swanson

always have choices

THE SCENE: 31* and clear, definitely welcome when the forecast was mid-20s
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Sumo Squat x10 IC
SSH x10 IC
Wide merkins x10 IC
SSH x10 IC
Shoulder taps x10 IC
THA-THANG:
Mosey out of start point to base of the big ball.  Lots of chalk on the ground, two rounds of exercises each with a separate cash in.  Perform cash in exercise before each listed exercise, perform listed exercise, then have the choice to run the big ball stairs up and down twice, or run to the amphitheater stage and back one.  One option is shorter but stairs, the other option is longer distance but flat.  Repeat cash in and move to next exercise in the list and take your choice again. Round One cash in exercise is 10 merkins, exercises as follows:

  • 25 Iron Mikes (left/right 1)
  • 25 Big boy sit ups
  • 25 Overhead claps on 4-ct
  • 25 Calf raises on stairs on 4-ct
  • 10 Eight count body builders

Ab exercises until everyone finishes Round 1. Round 2 is very similar, except the finishing exercise you can run the stairs twice, run to the stage, or you can do 10 pull ups on the Big Ball.  Same format, cash in, perform exercise from the list, run or pull ups.  Cash in exercise is 10 big boy sit ups, exercises as follows:

  • 15 Jump squats
  • 15 Shoulder taps in plank on 4-ct
  • 20 Carolina dry docks
  • 10 Burpees
  • 10 Sit up ups

Mosey back to start point.

MARY:
No time for Mary, fortunately got some core work during workout.
COUNT-OFF & NAME-O-RAMA
Lucky 7 at the BB: G6, Cowbell, Rousey, Passport, Midas, Swanson, Abort
CIRCLE OF TRUST/BOM:
Today’s Q was all about choices.  You always have a choice, you may not think you do or you may not like the choices, but you always have them.  Sometimes people want to remove choices so they can blame circumstances, but that isn’t always the case.  Two quotes about choices:

“If you choose not to decide, still a choice has been made” – Rush
“Attitude is a choice.  Happiness is a choice.  Giving is a choice.  Respect is a choice.  Whatever choice you make, makes you.  Choose wisely.”

Go forth through the day and try to realize you have more control over more things than you want to believe.  Use that to better yourself and those around you by choosing to live with love and patience, kindness and virtue.
MOLESKIN:
Continue prayers for Passport and his back injury, hoping he can avoid surgery; prayers for the Fugate family who lost their son in an auto accident; prayers for our ROTC folks who shared the field with us this morning; prayers for our man SOOT as he prepares to deploy to Kuwait

The Quacken AO Launch!

THE SCENE: 50 degrees. Cloudy. Little rain toward the end.
F3 WELCOME & DISCLAIMER

WARM-O-RAMA:

Warmed up in an adjacent pavilion b/c we couldn’t all fit in the normal one!

SSH X20 4ct IC

Cherry Pickers x10 IC

Annie’s – x8 each forward and backward each.

Little bit of this, little bit of that…

Imperial Walkers x10 4CT
THA-THANG:
Relay run with the 20lb baby around the Fountain City Park loop 1 time. Turn around and run up to the Gresham Hill continuing the relay run with the 20lb baby.

Welsh Dragons (Happy St. David’s Day!)

  • Bear crawl position the whole time. Move forward 4 steps.
  • Do 1 merkin
  • Do 1 plank jack
  • Do 1 pair of back of shoulder taps
  • Bear crawl forward another 4 steps.
  • Rinse and repeat for ~30ft adding 1 rep to each move every time.
  • Rest and then turn around and go halfway back-ish toward where we started starting over at 1 rep each.

Relay run with 20lb baby back down Gresham Hill around the side to the Duck Pond.

The Quacken Circuit

  • 8 station circuit around the Duck Pond. 20 reps of listed exercise at each station, except the last station which is 10 Kraken Burpees (regular burpee with 3 hand-release merkins at the bottom). Repeat the loop 2x or until time.
  • #1 – 20 Squats
  • #2 – 20 Merkins
  • #3 – 20 Overhead Claps 2CT
  • #4 – 20 LBCs
  • #5 – 20 American Hammers 2CT
  • #6 – 20 Mountain Climbers 2CT
  • #7 – 20 SSH 2CT
  • #8 – 10 Kraken Burpees (3 hand-release merkins at the bottom)
  • Ran out of time, but almost finished 2nd loop

Relay run back to the AO with 20lb baby.

MARY:
Out of time! We had too much fun.
COUNT-OFF & NAME-O-RAMA
18 HIMs made it out for the launch! Herbie, Abort, Half caff, Mr. Wedgie, SiPad, Bowflex, Chaucer, Hamm, Belding, Fast-n-Easy, Swanson, Quagmire, Detention, Ghost, Tank, Doubtfire, Erector, Filter
CIRCLE OF TRUST/BOM:
Philippians 2:3-4 “Do nothing from rivalry or conceit, but in humility count others more significant than yourselves. Let each of you look not only to his own interests, but also to the interests of others.”
MOLESKIN:
4 takeaways for today:

  1. Accountability – Hold one another accountable to make it out here. Encourage one another to get better and be better. Hold one another accountable in our regular lives outside our workout times as well.
  2. Q! Sign up to Q! Everyone has the ability, wherewithal and capacity to do it. We can help. You can do it.
  3. Mend House – Come out and post with these guys on Wednesdays at 6pm. They’re a great group of guys to workout with and we all benefit from being around one another.
  4. Give Back – Give back to the AOs where you post. Volunteer for a cleanup day or help do things around the park / school / etc. I know we can definitely help the Lions Club keep FC Park clean and running well for everyone to use.
    ANNOUNCEMENTS:
    Chili cook-off tonight 6-8pm at Fort Loudoun Yacht Club. Reach out to Rusty or Doubtfire for more info.

    F3 Knoxville, The Quacken
    Launch of The Quacken AO in Fountain City on March 1, 2019.

Read me like a book

THE SCENE: 35* and NO RAIN
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

  • Imperial walker x10
  • Bat wing
    • BAC forward x20
    • BAC reverse x20
    • OH Claps x20
  • Tempo squat x10
  • 4 count merkin x10
  • SSH

THA THANG:

Ascending curb crawl 1-13. Bear crawl from one curb to the other, do 1 merkin. Bear crawl back to the original side, 2 merkins. Continue up to 13 merkins.
Decision time: 5 exercises at 5 different places, PAX choose rep count of 10, 20, 30, 40, 50. PAX choose the reps before knowing the exercise, and once they’ve used a number they can’t use it again.
  • Star jumps @ Big Ball (50)
  • Sit ups @ stage (40)
  • Burpees @ fountain (10)
  • Curls with rocks @ L&N (30)
  • SSH @ South end of park (20)

PAX read me like a book, burpees only 10 reps. G6 called it before we ever got there too.

20 sprints. Do 20 of exercise, sprint to the other end of the road and continue reps of said exercise until everyone has made it. Call a new exercise and repeat.
  • Diamond merkins
  • Squats
  • Sit ups
  • Wide merkins
  • Plank jacks
  • Burpees (10)

MARY:
Flutter kicks x20
Sit ups x20
Box cutters 10
COUNT-OFF & NAME-O-RAMA
10 Strong (get to keep my beard): G6, Reverb, The Voice, Amazon, Rousey, Passport, Cowbell, Duggar, Swanson, Abort
CIRCLE OF TRUST/BOM:
The Einstellung Effect: the negative aspect of having experience.  We all usually think having experience and even success somewhere is a good thing, and it is.  However, this effect describes the type of confirmation bias that arises from having success at something: you might not consider other options which might be even better or more beneficial.  Challenge to myself and other PAX to not only try to get better at things which they struggle with, but also occasionally take a look at things you do well, and consider that you might have another option.  My personal challenge is to try to find a way to love my family and friends in a better way. AYE!!
MOLESKIN:
Continue to pray for Passport and that hopefully he can avoid another back surgery, for G6’s son Rick who still has a fever following his operation, and for Swanson and his wife and family.

Bomb Shelter C.S.A.U.P. 2019

THE SCENE:
Low / Mid 30’s
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Fins on Q to get things warmed up!
SSH
LB Arm Circles F/B
Large Arm Circles F/B
Tempo Squats
Cherry Pickers
Lunges
Toe Touches
Jump Rope

THA-THANG:
Mosey .6 miles to the first beatdown location at the Elementary School.
The Ancient Kraken! (Designed by Pinocchio!) 8 Excersises with Mt. Suckmore & 5 Burpees:
After each exercise run around the Kraken, up Mt. Suckmore, Complete 5 Burpees and continue around the Kraken to the next exercise.  Rinse and Repeat for 30 min…

  • T-Merkins (x16)
  • Dr. W (x10)
  • Bobby Hurleys (x20)
  • Star Jacks (x30)
  • Mr. Spectacular (x12)
  • Shoulder Tap Merk (x12)
  • Single Leg Dead Lift Squat (x10ea.)
  • Alternating BBS (x20)

Just over 2 miles to the next beatdown location. The Murph & Mary at the Alcoa Bridge. Pax split in half and began with the Murph beatdown. Once completed they began Mary (OYO) for a rinse and repeat until the 1 hour time limit was completed.

  • Murph
    • 1 Mile Run
    • 100 Pull-ups
    • 200 Push-ups
    • 300 Air Squats
    • 1 Mile Run
  • Mary (Designed by Fins)
    • BBS (x10)
    • Ankle Touches (x10ea.)
      • Run to Bridge & Back
    • Holly Dolly (x10 IC)
    • American Hammers (x10 IC)
      • Run to Bridge & Back
    • LBC (x15)
    • Bicycle (x10 IC)
      • Run to Bridge & Back
    • Flutter Kick (x10 IC)
    • Mountain Climber (10 IC)
      • Run to Bridge & Back

1.8 miles to the next beatdown location. The Alcoa High School Football Field. (Designed by Mr. Rogers & Moses!)
Pax split into teams of 3 with 1 pax in each endzone and 1 at the 50 yard line. The pax member at the 50 completes exercise and release the pax member at the end zone. That pax member then runs to the 50, completes the exercise continues to the next end zone and releases the pax member. Rinse and Repeat. (1 hour total, with movements being 8 minutes each.

  • South End Zone Exercises:
    • Box Cutters
    • Leg Lifts
    • Mountain Climbers
    • Iron Cross Big Boys
    • Pickle Pounders
    • Bicycle Kicks
  • 50 Yard Line Exercises:
    • Peter Parker Merkins (x8)
    • Dry Docks (x8)
    • Body Builders (x4)
    • Bear Crawl (20 yards)
    • Hand Release Merkins (x8)
    • Big Boys (x10)
  • North End Zone
    • Air Squats
    • Bobby Hurleys
    • Reverse Pickle Pounders
    • Good Mornings
    • Monkey Humpers
    • Holly Dolly
  • After 48 minutes of movements the pax had the opportunity to “Cash Out”!
    • Moby – Flower 3:26 (High Plank / Low Plank – Bring Sally up / Bring Sally Down)

  • Alcoa Football Field Playlist:
    • Guns N’ Roses – Welcome to the Jungle
    • Ozzy Osbourne – Crazy Train
    • Sam Tinnesz – Ready Set Let’s Go
    • Imagine Dragons – Whatever it Takes
    • AC/DC – Shoot to Thrill
    • Beastie Boys – Sabotage
    • Linkin Park – Wretches and Kings
    • Carrollton – Shelter
    • AC/DC – T.N.T.
    • Sam Tinnesz – Wolves
    • Eminem – Till I Collapse
    • Carrollton – Made for This
    • Papa Roach – Born for Greatness
    • Dropkick Murphys – I’m Shipping up to Boston
    • Logic & Rag’n’Bone Man – Broken People
    • Metallica – For Whom the Bell Tolls
    • Moby – Flower

COUNT-OFF & NAME-O-RAMA
25 Pax!
CIRCLE OF TRUST/BOM:
What kinda “ripples” are you creating?  I spoke to the pax about the rock hitting the pond and the ripple effect.  Be a positive ripple in this world!
MOLESKIN:

surf and turf ruck

THE SCENE: 52* and rainy, great day to build some character
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Gear inspection and move out, no warm up here.  Gear included: all ruckers with rucks at challenge weight + water, one 60 pound sandbag (Irene), one 80 pound sandbag (Black Betty).  Ruck up and move to Emerald Youth soccer fields.

Quick warm up there:
Tempo squats
BAC forward
Chinooks (or Sudokus)
THA-THANG:

Workout began with pushup and situp test from APFT/Heavy PT test.  Partner up and hold each other’s feet, then fist on the ground for pushups while partner performs 2 minutes max pushups and 2 minutes max situps.  PAX to try to remember and see how they improve after 2 month winter challenge from Charity Challenges.

Next was to dine on some surf and turf, stolen from Brickyard workout A-Rod posted last week.

  • 100 yard bear crawl
  • Take a break with 5 rounds of Amazon complex with 60 pound sandbag
  • 100 yard crab walk (this was funnnn)
  • Another break with 5 more rounds of Amazon complex (burpee over bag, strict curl, clean, squat, press toss to next man)

Ruck up and move back towards start point.

Once back at start point for false finish, take sandbags off shoulders and hold them in front for some extra distance carries.  Basically walking and kicking the sandbag while smoking already toasty shoulders.  Trade out sandbags at even intervals.

No time for Mary, which was nice since it was soaking wet (though we already were too).

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