F3 Knoxville

Tag: Swanson

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:

One more 18 beatdown

THE SCENE: Low 50s, perfect temp to sweat
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Windmills x12 IC
Shoulder taps x12 IC
Tempo merkin x12 IC
Tempo lunge x12 IC
SSH x31 IC
THA-THANG:
Collect keys and mosey out of the A.O. toward the amphitheater.  Run under the bridge and through the seldom used part of the park, pausing at the statue for a round of leg blasters.  20 squats, 20 lunges, 10 air squats all done in cadence and no break in between.  Shake your legs out and continue Mosey.  Cross Cumberland Avenue and run up Estabrook behind the engineering buildings until reaching the stairs of Mordor.

Partner up for a Dora workout.  One man performs exercise while the other runs to the stop of the stairs, performs two burpees, and runs back down the stairs to relieve his partner.  Flap jack, all exercises cumulative between partners. 150 reps of each exercise:

  • Bulgarian split squat (using benches)
  • Ranger merkins
  • American hammers on 4-count
  • Overhead claps on 4-count

Recover and 10 count.  Routine took up the entire workout (glad I didn’t say 200 reps of each) so we head back to A.O. for Mary.

MARY:
Flutter kicks x20 IC
Captain Thor up to 5:20
Q favorite of Boat/Canoe until time ran out
COUNT-OFF & NAME-O-RAMA
16 Strong including 2 FNGs: Swanson, Cowbell, Half Caff, The Voice, Stagehand, Passport, Reverb, Rousey, Soot, G6, Hot Topic (FNG), Amazon, Blackout (FNG), Jenner, Huey, Abort
CIRCLE OF TRUST/BOM:
New years always bring about resolutions of people trying to set goals, some of which are too vague or too difficult to be obtainable (nothing wrong with resolutions, or setting high goals).  During this time of year, challenge everyone to think of one word they can choose to try to improve different aspects of their life, this stolen from an F3 podcast I listened to.  Examples of words I heard or found were Present, Change, Joyous, Purposeful (what I’m leaning towards).

The point is to let that word improve all aspects of your life instead of just choosing one thing you may or may not do.  In my case, to be purposeful with what I do.  Move and workout with purpose, love those around me with purpose, perform my job with purpose.  LIVE with purpose.
MOLESKIN: Continue to pray for Butterfly and his wife Chelsea and she tries to figure out what has been causing her medical issues; pray for Soot, Huey, and Hot Topic as they return back to station and for Soot’s possible deployment; pray for the Corcoran family who lost their son in a car accident Saturday night; pray for Stagehand as he travels to Florida to be present with his family; pray for our community and our brothers as we close out this year and begin 2019.

Kraken of the Fountain

THE SCENE: Mid-low 40’s, overcast.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Tempo squats x 10 IC
1 burpee
Squats x 10 4-count IC
2 burpee
Squat touch jumps x 10
3 burpee
Tempo merkins
4 burpee
Merkins x 10 4-count IC
5 burpee
Clap merkins x 10
6 burpee
THA-THANG:
Kraken of the fountain
2 different sets of exercises to alternate each round:
First round
1. Merkins 2. Squat touch jumps 3. Mt climbers 4. Burpee 5. Lunge 6. V-up 7. Diamond merkin 8. Split squat
Second round
1. Dry dock 2. Squat 3. Ww2 sit-up 4. Derkin 5. Deadlift touch 6. BBS 7. Door frame pulls 8. Plank jack
Most of us got 3-4 laps around.
Sprints across the field x 7 with 20 LBCs at the end of each.
MARY:
Side v-ups 15 each side
Hello angel x 15 4-count IC
Repeat x 2
40 seconds of LBC
COUNT-OFF & NAME-O-RAMA
10 men woke and slayed the kraken of the fountain. Welcome to Huey from Rwanda!
CIRCLE OF TRUST/BOM:
Only those who risk going too far can possibly find out how far one can go – T.S. Eliot

This is my mantra for 2019. I want to push myself way past my comfort level and break that voice in my brain that tells me to stop. This is mostly about physical endurance for me but if I can break through that wall in my brain I see it bleeding over into work and relationships. At work I want to push myself to be the most productive I can be in my time there. With my wife I want to push my vulnerability to her past my comfort level to the point we are one person in mind.
MOLESKIN:
ANNOUNCEMENTS:

If it walks like a duck…

THE SCENE: OTB @ Fountain City Park – Very wet. Mid 40s. Lots of ducks.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH – 25 IC 4CT

Baby Arm Circles – x15 up/down IC 4CT

Tempo Squat – x10

Cherry Pickers – x15

THA-THANG:
Mosey to the Duck Pond (aka FC Lake)

3 stations along the Broadway side at the pavilions –

  • Station 1 –
    • 20 merkins then duck walk to station 2
  • Station 2 –
    • 20 merkins then duck walk to station 3
  • Station 3 –
    • 20 merkins then run to finish the loop around the Duck Pond back to station 1.
    • Rinse and repeat 3X.

Mosey to top of hill to road in front of Gresham Middle.

Duck and Weave –

  • PAX line up single file and duck walk from one end of the lot / road to the other. Walker in the back sprints to the front weaving through the PAX until everyone goes 2x just like an Indian Run except way less fun.

Dora –

  • PAX partner up. One exercises while one runs to the other end of the drive and back. Flapjack and repeat til done.
    • 100 squats
    • 100 mountain climbers 4CT
    • 5 burpees IC

Mosey back to AO in the pavilion in the middle of FC Park.

MARY:

  • 25 dips on picnic table OYO
  • 15 incline merkins on picnic table OYO
  • 15 ATMs to cash it out IC

COUNT-OFF & NAME-O-RAMA
4 PAX present. Dolittle, Swanson, Herbie, Filter on Q.
CIRCLE OF TRUST/BOM:
Advent = hopeful waiting.