F3 Knoxville

Tag: Swanson

shooting from the hip

THE SCENE: Phone said 16*, feels like 6*.  Channeled my inner Crawdad and rocked shorts (though I had 5 layers up top).  Wind was colllddddd
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
BAC forward IC
BAC backward IC
Tempo squats IC
SSH IC
THA-THANG:
Mosey out of start point and toward amphitheater.  Run to the top of the backside of the theater to try to hide from the wind. One round of leg blasters, exercises done with no break:
15 air squats
20 lunges (10 each leg)
10 jump squats

Followed by a half round of Amazon shoulder smokers:
25 overhead claps on 4 count, pick the cherries and put them in the bucket x3, then another 25 overhead claps on 4 count.  Amazon is the only person with the superpower to go to 100 on 4 count with no rest, can’t do it don’t Q it, so we stop at 50.  Mosey down and across the pedestrian bridge and over to the Big Ball stairs for some 11’s.

Start with one jump squat at the bottom, run to the top of the stairs and do 10 hand release merkins.  Keep going through 11’s routine until our legs were made of jello.  Recover and 10 count.

Mosey back to the pedestrian bridge and do Lieutenant Dan’s across the bridge.  Four lunges, one burpee, until you reach the other side.  Short mosey to the bottom of the amphitheater.  One group of 2 and one of 3.

One partner does dips on the benches at the bottom, the other partner sprints up the hill and does 5 pull ups on the rails at the top.  Return to the bottom and flapjack with your partner.  3 rounds for each partner.

Mosey back to the start point for Mary.

MARY:
Box cutters IC
Boat/canoe ring of fire
COUNT-OFF & NAME-O-RAMA
Frostbitten 5: Dinger, Filter, Swanson, Vertigo, Abort
CIRCLE OF TRUST/BOM:
Scheduled Q did not show up, so I did not have a word prepared.  I just did the Pantene method and rinsed and repeated my word from Saturday about reaching out to someone you haven’t spoken to and rebuild a bridge.  Vertigo spoke about the value of lives of all ages, and hope that the man who left a note to his family had a change of heart and will be found alive in the mountains.

Rock piles and cathedrals

THE SCENE: 29 actual temp, 23 feels like temp. Shorts weather!
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

  • 6 count squat (not tempo)
  • 6 count shoulder tap
  • Merkins on 4 count
  • SSH (varied pace)

THA-THANG:

“Bro I’m cold” rule in effect for durarion – I call out person when I’m cold and we do 5 burpees. Person I call out must call six count cadence. They then nominate the next person when they’re cold – or want to be a jerk.

Mosey out of SP toward amphitheater. Stop at back part of amphitheater for 10 eight count merkins, 10 jump squats. Sprint the hill and hold squat waiting for the 6. Continue mosey to church parking lot for rock PT.
  • Curls x15
  • Thrusters x10
  • Offset merkins x10
  • 10 meter duck walk and back
  • Overhead squats x 10
  • Overhead press x15
  • Hammers x10 (4ct)
Escalator style. Between each iteration run and touch the church and come back. Pick up next exercise and work back through beginning with curls.
Mosey back to SP.

MARY:

  • Iron cross IPTBAW. Last man standing picks next exercise and count, calls cadence but only does half the reps. Careless wins, calls out 30 Edward scissor-legs. Like a boss, does them all instead of stopping at 15.
  • Low plank on elbows IPTBAW. Run out of time with most PAX still holding, so we all win.

COUNT-OFF & NAME-O-RAMA
12 strong, 1 visitor from Charlotte and 1 first time baller from Dog Pound: Reverb, Amazon, Passport, Dingar, Brooks, Duggar, Filter, Careless, Cowbell, Swanson, JPEG, Abort
CIRCLE OF TRUST/BOM:
“A rock pile ceases to be a rock pile the moment a single man contemplates it, bearing within him the image of a cathedral.”  Go about your day viewing things not the way the are, but the could be if you applied impact to them.
ANNOUNCEMENTS:
Hardship Hill OCR coming up in May. I want us to have minimum one team, hopefully two. We also will be building an obstacle, details to follow.

Bomb Shelter can have Amy back

THE SCENE: High 30’s and clear – warmed up real quick!
F3 WELCOME & DISCLAIMER Yup still not a professional!
WARM-O-RAMA:
25 side straddle hop – 4 count/IC

15 Baby arm circles – forward/backward – 4 count/IC

20 Tempo Squats – 4 count/IC

10 Merkins – OYO

THA-THANG:
Mosey to Big ball

Lunge/Burpee – 4/4, 4/3, 4/2, 4/1, 4/2, 4/3, 4/4

and then Amy showed up!

50 Squats

  • 10 burpees

lap around convention center loop

40 BBS

  • 10 burpees

lap around convention center loop

30 lunges (Alternating)

  • 10 Burpees

Lap around Convention center loop

20 Merkins

  • 10 burpees

lap around convention center loop

10 bear crawls between enter and outer bollard post of convention enter loop

  • 10 burpees

lap around convention center loop

once complete, we went back up the ladder starting with bear crawls. we do half the reps on the exercises and kept the burpees and lap the same.

MARY:
boat/canoe for about 45 seconds & that’s all she wrote

COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
Persistence – Nelson Mandela was arrested before he could finish his law degree. He spent 36 of the 37 year he was in prison trying to complete his degree.  Despite many obstacle, he persisted an completed his degree month before he was released from prison after the fall of apartheid government.

This isn’t just another, “keep your resolution post”, this is a persistence post. there are opportunities everyday to give up; Don’t give up! we all want to at time, yet in those moments of weakness we need to press in to the goal or task. We also need to have men around us that can keep us accountable of those goals.
MOLESKIN:
Image result for nelson mandela prison letters
ANNOUNCEMENTS:
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.

Iron Sharpens Iron

THE SCENE: damp but just about perfect temp!
F3 WELCOME & DISCLAIMER – certainly not a professional

WARM-O-RAMA:
– 20 Big Boy Sit-ups – oyo
– 20 tempo squats – ic
– 10 tempo Merkins – ic
– 30 Side straddle hops – 4-count ic
THA-THANG:
mosey to base of the big ball

4 circuits with one lap around the pond between each circuit. Everything completed with a Battle Buddy.

Circuit 1
– 50 squats
– 40 Merkins
– 30 shoulder taps (Left, Right = 1)
– 20 dips
– 10 squats with knee lift to elbow (Left, Right = 1)

Circuit 2
– 50 burpees
– 40 reverse lunge with twist (20 each side)
– 30 Cross Body Mountain Climbers (Left, Right = 1)
– 20 high knees
– 10 inchworm Merkins

Circuit 3
– 50 jump squats
– 40 Ranger Merkins
– 30 bicycle crunches (Left, Right = 1)
– 20 superman flies
– 10 donkey kicks (Left, Right = 1)

Circuit 4
– 50 alternating scissor jumps
– 40 wide squats with heel raise
– 30 Plank knees to elbows (Left, Right = 1)
– 20 single leg deadlift (touch the ground/10 each side)
– 10 clams

MARY:
no time for miss mary
COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:

the 2 reasons that i continue to return to F3 are the ideas of 1)no man is left behind, yet no man is left where they were found, and 2)Iron Sharpens Iron. I have never felt “put down” for how out of shape I was/am at F3, only encouraged to keep going and to get better. We do a good job of sharpening each other physically, my challenge is to shift that in to our every day life. We did every exercise with a battle buddy this morning, we need battle buddies in our relationships, our workplace, in ever day decisions. We so often isolate ourselves; lets break out of that isolation in 2019!

Nightmare Before Christmas ’18

THE SCENE: Cold & clear
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
BAC x10 IC
Little bit of…
Sumo Shoulders x10 IC
Tempo Squats x10 IC
Monkey Humpers x10 IC
Tempo Merks x10 IC
5 Bodybuilders IC

THA-THANG:
Mosey to Market Square

Escalator using 4 corners: Corner 1, run lap, Corner 1 + Corner 2, run lap, keep building for 4 corners
Corner 1: 10x Bodybuilders, 15x Jump Squats
Corner 2: 10x Bodybuilders, 15x Crab Cakes (4ct)
Corner 3: 10x Bodybuilders, 15x Sit-up-ups
Corner 4: 10x Bodybuilders, 15x Angle Grinders

Mosey back to AO

MARY:
Shoulder Shredder

COUNT-OFF & NAME-O-RAMA
CIRCLE OF TRUST/BOM:
Talked about the importance of being present for friends/family during the Holiday season

MOLESKIN:
ANNOUNCEMENTS: