F3 Knoxville

Tag: Swanson

Everyone loves Doras

THE SCENE: Insert info about the weather, etc.
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:
Shoulder Shredder – (100 OH Claps + cherry pickers)

PAX mosey to steps behind the hill that connect to the large parking lot

Partner Up: Doras
50x – Bodybuilders
100x – Cobra Merkins
150x – Squats
Run down, across, then to top of stairs, 2x burpees

Mosey back near AO

Bear crawl / Crab walk ladder curb to curb
PAX line up along the curb. Bear crawl forward across, 1 merkin w/ hands on curb, crawl bear back, 2 merkins w/ feet on curb. Go to 5. Flip over for crab walk. Crab walk forward, 5 dips with feet on curb, crab walk backward, 4 dips with hands on curb. Back down to 1

MARY:
Shoulder shredder

COUNT-OFF & NAME-O-RAMA
15 including 1 FNG (Amelia)

CIRCLE OF TRUST/BOM:
Sometimes you need to drag your friends out of bed to get them to F3. Keep bugging them. They’ll come around.

ANNOUNCEMENTS:
2nd F on Wednesday

Christmas Tree Bragging Rights Secured!

THE SCENE: Cool and brisk with a threat of showers that were too afraid to show up
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

SSH x20 IC
Baby Arm Circles x 10 IC (reverse it)
Tempo Squat x 15 IC
Tempo Merkins x 15 IC
Mountain Climbers on a 4ct x 15 IC
Ta-dah! x 3 each side OYO (elbow to instep)

THA-THANG:
Long winding mosey from the Big Ball to Krutch park (just about .5 mile mosey!) Arrive at our big beautiful Christmas tree to find a present of 12 pains of Christmas.

Complete each “pain” and then start on the next number, working your way back to the top… Example: 1 lap.  Then 2 burpees, and 1 lap. Then 3 squats, 2 burpees, and 1 lap… So on and so forth…

  1. Lap around Krutch park
  2. Burpees
  3. Squats
  4. LBCs
  5. American Hammers (5 each side)
  6. 4 ct alternating shoulder tap from a plank
  7. Lunges (7 each side)
  8. Box Cutters
  9. Squat Jumps
  10. Carolina Dry Docks
  11. Flutter Kicks
  12. 8 Count Body Builders

Pause for a victory photo/Christmas card and then mosey on back to the AO.  Covered 2.2ish miles overall with 12 laps around Krutch, 22 burpees, 30 Squats, 36 LBCs, 40 American Hammers, 42 Shoulder Taps, 42 Lunges, 40 Box Cutters, 36 Squat Jumps, 30 Carolina Dry Docks, 22 Flutter Kicks, and 12 8 Count Body Builders.

COUNT-OFF & NAME-O-RAMA
11 HIM
CIRCLE OF TRUST/BOM:
Mentor once challenged me to “Work ON the organization. Not, IN the organization.” Its the time of year when we all get reflective and begin developing goals for the coming year.  Challenge everyone to take time to examine their lives from a 30,000 foot few and consider how they can impact those in their “organization” (family, friends, work teams, church, community) most positively with their new goals.

ANNOUNCEMENTS:
Nada… Should have mentioned 2nd F lunch on Friday downtown.

The pain train

THE SCENE: 34*, nice and clear
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
No warm up, no time. Quick gear inspection and get the show on the road
THA-THANG:
Equipment list, everyone with rucks with challenge weight, water bladders etc. Three 60 pound sandbags (Sandy, Sandra, and Irene) and one big girl 80 pound sandbag (Betty).

Move out away from start point, rotating sandbags every 0.20 miles. At the end of your rotation, you have to pay a 5 squat transfer fee before handing off the sandbag. Transition can not allow sandbag to touch the ground. Head to Tom Black Track on UT campus, hitting every scrappy hill we can.

Once at the track, ground sandbags for PT. Circuit consisted of the following:

  • Atlas lift with 60 bag
  • Lateral pull merkins with ruck
  • Bent over row with 80 bag
  • Leg levers with ruck overhead
  • Reverse lunges with 60 bag
  • Shoulder loads with 60 bag

Last man bear crawls to cone and back, taking over at Atlas lifts and bumping everyone to next exercise. Go through circuit twice.

Recover and link the sandbags together with carabiners for the pain train (aka the floppy log) back.  Carry can consist of shoulder, farmer carry, whatever. Rotate as needed like an event. Due to time left, after a few rotations the pain train is broken back into individual bags as the train moves slower. Last quarter ro third mile sandbags had to be carried off shoulders. Get back right at 6:15.

Run, Run Rudolph

THE SCENE: cool and damp
F3 WELCOME & DISCLAIMER no professionals here
WARM-O-RAMA:
20 – side straddle hop

10 – baby arm circles

some light stretching of the arms and legs

THA-THANG:

  • Catch me if you can mosey to the amphitheater (Indian Run with last person dropping to do 5 burpees and then catching back up with the group
  • big boy sit-up-ups – 25 on the amphitheater stage
  • catch me if you can mosey to parking lot below the painted steps
  • beep test – cones separated by 20m (65 ft) on a timer that beeps at decreasing interval. those who dont make the cone by the beep drops out and does burpees until the last PAX cannot complete
  • catch me if you can mosey to rock pile on Neyland
  • squats to Moby’s flower
  • Catch me if you can mosey back to painted steps parking
  • Beep test (round 2)
  • catch me if you can mosey back to amphitheater
  • big boy sit-up-ups – 25 on the amphitheater stage
  • catch me if you can mosey back to AO

MARY:
we had 15 seconds left and we were toast
COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
Advent – prepare yourself for the Christmas Season
MOLESKIN:
ANNOUNCEMENTS:

Making The Holiday Family Rounds

THE SCENE: Clear, 40 degrees. Christmas lights all around
F3 WELCOME & DISCLAIMER 

No FNG’s, You know your body, you’re here on your own, modify if need be.

WARM-O-RAMA:
Jameis Winston Kicks 10; Mountain Climbers 10; Rikki Tikki Tavi 10, SSH 15, Baby Arm Circles 10, Chinooks 10

THA-THANG:
Mosey to Krutch Park while crossing pedestrian bridge performed lunges across it. Once at Krutch Park start out on left side of Market Street, Shoulder Taps 10x 4 ct, run down Market St to Union Ave for Mountain Climbers 10x 4 ct, cross the street for Merkins 10 OYO, run back down Market Street for Rikki Tikki Tavis 10x 4ct. Lap 2: Big Boys 10x, American Hammers 10x 4 ct, LBC 10 OYO, Oprah Winfrey’s 10x OYO. Lap 3:Squats 10 OYO; Lunges 10 OYO; Prisoner Squats 10 OYO; Monkey Humpers 10 OYO. Repeat Lap 1, then half of Lap 2. Mosey over and through the park. 1 minute plank, Olan Mills pause, mosey to parking garage. Wall sits while we each count off to 60. Mosey over to Big Ball stairs. Starting at top of stairs 10 merkins OYO, run to the bottom for 10 BBS, rinse and repeat. Mosey back to AO.

MARY:
20 flutters, 20 Oprah Winfreys, 1 minute plank

COUNT-OFF & NAME-O-RAMA
12 HIM’s coming to kick Monday square in the teeth!
CIRCLE OF TRUST/BOM:
I named each corner of the lap we ran as family members. We went to each turn of the lap together, did the workout together. We fought to be present, stay together, enjoy, put in the work. I encourage everyone during the holiday’s to fight to be present, have a great attitude, change your perspective. This could be the last holiday with any of your family members so be present and make some good memories that can last a lifetime.

MOLESKIN:

ANNOUNCEMENTS: