F3 Knoxville

Tag: Swanson

“Leveling Up” our Fitness

THE SCENE: Cold, wet, and slippery
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
10x BAC IC

10x Chinooks IC

25x SSH IC

20x Imperial Walkers IC

x10 lunge, to instep, with rotation (5 each side)

x12 Merkins IC

x20 MTN Climbers IC

x15 Tempo Squat IC

x10 Burpees OYO

x10 BBS OYO

THA-THANG:
Mosey on over to the 11th street garage, started at the bottom and partner up! 3 exercises completed with partner.  One partner exercises while the other runs up one level, turns and runs back.

  • 300 Squats
  • 200 LBCs
  • 100 Merkins

Mosey up one level and a little variation on the BurpBack Mountain.  One PAX Devin Hesters halfway up a level of parking garage, runs back down to rest of crew at the bottom.  Alternate one PAX running at a time until all have Devin Hester and run back twice.  All non-running PAX do burpees until their turn is up for a Devin Hester

CIRCLE OF TRUST/BOM:
Watch what you eat in the broadest sense possible. Be mindful of what your consuming (reading, watching, etc) and who you are listening to… Jeremiah 3:15 & Proverbs 11:14

3rd F Prep Work

THE SCENE: Brisk morning, temp in the 30’s
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH, A little of this and a little of that, Tempo Squats, Tempo Merkins
THA-THANG:

Mosey to Sunsphere to tackle the stairs.

  • Bear crawl up stairs with 5 Merkins at the middle and top
  • Lunge up stairs with 5 squats at the middle and top
  • Repeat

Mosey to parking lot S7.  Divide up into 4 teams for a relay.  One man runs the length of lot while others do flutter kicks.  Each man takes a turn running.  Recover.  Same thing with plank/Merkins.

Mosey to parking lot C15.  Everyone grabbed a coupon for the following:

  • Curls x 10 – run up stairs and back
  • Presses x 10 – run up stairs and back
  • Flutter kicks with coupon over head x 10 – run up stairs and back
  • Squats x 10 – run up stairs and back

Recover then everyone does American Hammer with coupon x 10 IC.  Also a round of circle burps without coupons.

Mosey to amplitheater for some SSH IC.  Mosey back to AO while Steam lead F3 cadence. Wrap up with a round of “leg pushes” (not sure if it has a name, everyone on their backs, legs up pointing outside circle. Each man runs around pushing everyone’s legs down.)  Over head claps x 25
MARY:

COUNT-OFF & NAME-O-RAMA
22 HIM’s total with 3 FNG’s
CIRCLE OF TRUST/BOM:
Philippians 2:3-4  Do nothing from selfish ambition 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.

We can all be selfish with our time and resources.  Let’s humble ourselves and seek to serve others in a way that glorifies God.  Put others first and seek to do what we can to meet their needs and not just our own.
MOLESKIN:
Everyone keep in mind the Fountain City AO that they are trying to get started.  If anyone can attend some of those workouts it would be greatly appreciated especially to the Mend House guys who have been coming out.
ANNOUNCEMENTS:

3rd F event immediately followed.  Great job to the guys who spoke!!  Very encouraging and insightful.

Pearl Harbor WOD

THE SCENE
39 and clear

THE THANG
Survivors March
Cash In (12/7/1941)

  • 12 Ruck Curls
  • 7 8-Count Body Builders
  • 19 4-Count Mountain Climbers
  • 41 4-CountOH Claps

3+ mile ruck (To remember the 333 survivors of USS Arizona, 1177 originally were onboard during the attack)

Cash Out (12/7/1941)

  • 12 Ruck Curls
  • 7 8-Count Body Builders
  • 19 4-CountMountain Climbers
  • 41 4-Count OH Claps

Partner up and grab one sandbag for each person.  Head over to the hill between the tennis courts.

 

Sandbag Hill
Partner up.  Partner 1 bear crawls up the hill, alternating arms to pull the sandbag through their legs.  Once at the top, Partner 1 then rucks the sandbag around the trail and back down.  Partner 2 alternates between 20 merkins and 20 squats until Partner 1 returns.  Partner 2 then takes the sandbag up the hill while Partner 1 does the exercises.

Rinse and Repeat x8 per team (4 trips per man) to commemorate that the attack started just before 8:00am local time.

Circle up for prayer.

 

Pearl Harbor Facts:

  • 2,388 Americans died, 1,178 Americans Wounded
  • 18 American Ships were sunk or damaged
  • 188 American Planes were destroyed, and another 159 were damaged

Big Ball Ladder

THE SCENE: Cold and Frosty
F3 WELCOME & DISCLAIMER: Yup, still not a professional!
WARM-O-RAMA:
20 SSH IC

15 Merkins IC

15 HillBilly’s IC

THA-THANG:
Mosey to the base of the Big Ball

Ladder from 1 to 10 to 1

at the base of the Big Ball 1x the rung of the ladder – Pull-ups

at the first landing of steps 3x the rung of the ladder – Merkins

at the top landing of steps 5x the rung of the ladder – LBC

MARY:
make sure to explain that once you climb the ladder, you have to come back down!
COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
do the right thing, not the convenient
MOLESKIN:

ANNOUNCEMENTS:
mend house on Wednesday and Friday. 3rd F on Saturday

Big Ball Holiday Lights Tour

THE SCENE: 39 degrees + windy with plenty of Christmas lights to warm the heart
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH, Merkins, Imperial Walkers, BBS.
THA-THANG:

  • Mosey down to WFP waterfall bridge to bear crawl across / plank when done
  • Mosey to base of Big Ball stairs
    • 15 BBS at base level
    • 15 Merkins at middle level
    • 15 BBS at top level / plank when done
  • Mosey to Henley St. pedestrian bridge
    • Monkey Drill (modified) across
    • Al Gore at the corner
  • Mosey to Market Square
    • Partners pair up – one runs a lap around the square enjoying the holiday lights while the other does the thing – repeat as necessary
    • 200 Merkins (or until 2 laps are completed by both partners – then next exercise)
    • 200 LBCs (or until 2 laps are completed by both partners – then next exercise)
    • 200 Imperial Walkers (or until 2 laps are completed by both partners)
    • Plank

MARY:

  • Mosey back to pedestrian bridge – mini Bear Crawl across the middle portion
  • Mosey to top of Big Ball stairs
    • 15 Burpees OYO at top level
    • 10 Merkins OYO at middle level
    • 10 BBS OYO at bottom level / plank when done
  • Mosey back to AO

COUNT-OFF & NAME-O-RAMA
CIRCLE OF TRUST/BOM:
Quote from Pat Summitt’s “Definite Dozen” – Discipline yourself so no one else has to.

We work on our self-discipline by posting and working hard in the gloom while making ourselves and others better.
MOLESKIN:
No prayer requests. Thanks to Hostage for joining us from Texas!
ANNOUNCEMENTS:
3rd F is this Saturday!