F3 Knoxville

Tag: Swanson

Another unneeded garage sale

THE SCENE: 70 and rain in the forecast, but no rain
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Tempo lunge x12 IC
Shoulder taps x12 IC
Monkey humpers x10 IC
SSH x20 IC

THA-THANG:
Get keys in the bag and mosey south toward 11th Street parking garage.  Once inside the garage, circle up for a super easy 3 minute workout.  Workout consists of alternating planks: high plank (front leaning rest/merkin position) for 15 seconds, followed by low plank (resting on elbows) for 15 seconds, then flapjack every 15 seconds until 3 minutes are up.

Slow mosey up the ramp to the next level of the parking garage for a Hot lap around that level.  Each exercise is a way to move to the next corner.  Jack rabbits wall sit while waiting on the 6 to complete each leg of the lap.  Exercises as follows:

  • Bear crawl
  • Duck walk
  • Burpee beam jump (at each overhead concrete beam, stop and do a burpee, on the jump portion you jump up and touch the beam overhead)
  • Inch worm

Mosey up another level for the four corners routine.  Simple run between each exercise.  Exercises as follows:

  • Box cutters x20
  • Alternating hand merkins x20 (10 each hand.  Start with one hand on the curb and one hand on the ground and perform a merkin, switch high and low hands each rep OR do 10 with one hand high then switch for the remaining 10)
  • Bobby Hurleys x10 (deep deep squat jumps – squat down and put palms flat on the deck, pause then jump)
  • Jump lunges x20 (10 each leg)

Rinse and repeat for three laps around.  Recover and 10 count.  Begin mosey back to start point.  Pause for squats while waiting on Preacher who took a wrong turn in the garage.

MARY:
Captain Thor up to 3:12
COUNT-OFF & NAME-O-RAMA
19 strong including 1 FNG: Passport, Soot, Swanson, Preacher, Amazon, Reverb, Quarantine, Red Writer, Guano, Jenner, G6, Gutenberg (FNG), Singlet, Butterfly, Moana, The Voice, Careless, Petey, Abort
CIRCLE OF TRUST/BOM:
Insert the WORD here.
MOLESKIN:
Insert any personal comments, notes, devotion content, etc.
ANNOUNCEMENTS:
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.

A little field work

THE SCENE: 68 degrees, cloudy, 100% humidity
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Baby Arm Circles forward/back (4ct) x 12

Cherry Pickers x 10

Tempo Squat x10

Angle Grinder x 5

SSH x 20 (4ct)
THA-THANG:

  • Mosey to Emerald Youth Soccer Complex
  • 4 Corners:  4 laps around the field with exercises at the corners (Lap 1: Merkins x 15, Lap 2: BBS x 15, Lap 3: CDD’s x 15, Lap 4: Heels to heaven x 15).  Once finished alternate 15 (4ct) flutter kicks and mosey sideline until 6 arrives.
  • Bearmuda Triangle:  3 cones ~30 yards apart.  1 burpee then bear crawl to 2nd cone, 2 burpees then bear crawl to third cone, 3 burpees then bear crawl to start.
  • Burpee Dan:  sideline to sideline.  1:4 Burpee/lunge across.
  • Mosey back to AO

MARY:

Flutter kick (4ct) x 15

COUNT-OFF & NAME-O-RAMA
16 strong.  Welcome Anklet from Memphis

CIRCLE OF TRUST/BOM:

What is your identity?  We are all going through life trying to make a name for ourselves.  We all want to be good at something.  He’s a good attorney, runner, smart, funny, etc.  We frequently feel to be successful we must take something or earn it.  Although many of these things are noble pursuits, when we chase them for our own glory or make them the cornerstones of our lives we find it exhausting, chasing after the wind.  Our frequent failures lead to guilt or depression.  Even when we succeed it is fleeting or not enough.

The truth is God has given us a name and established our identity in Him.   Even more, it is a gift, something we did not earn.

When we find our identity in Christ it frees us to pursue our passions for His glory.

MOLESKIN:
Thanks to Jenner for sharing and giving an update on his pursuit of medical school.  Praise for doors opening in the application process and prayers for his continued journey to becoming a doctor

Tower of Core

THE SCENE: 11th Street Parking Garage, 100% Chance of Thunderstorms forecasted.

THA-THANG:

7s- Big Ball Pull-ups and Burpees at the top of the stairs

Tower of Core (exercise at the top and bottom of every ramp)

  • flutter kicks
  • hello-dolly’s
  • burpees
  • tempo squats
  • plank hold
  • bear crawls up last ramp

Partner Laps x2

  • PAX hold wall-sit (alternate with plank) while pairs run lap around top floor of parking garage

Indian Runs

MARY:
Insert information about any additional post-THANG work (if applicable).
COUNT-OFF:

12 PAX (2 FNGs: Ripper and Wingman)

Rocks, blocks and docks

THE SCENE: 73 and not too humid, good start to a HOT day
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Imperial squat walker x10 IC
Tempo merkin x10 IC
Little of this/that
Tempo squat x10 IC
SSH x21 IC
THA-THANG:
Mosey toward Preacher’s parking lot (next to the International).  Start at the corner closest to the railroad tracks and work through circuit.

  • WWII Sit ups x15
  • Run to next corner
  • Seylf (reverse flyes) with rocks in each hand, x20
  • Run, bear crawl, run to next corner
  • Burpess x10
  • Run back to first corner, stopping halfway for 10 jump squats

Repeato for for 3 laps. Recover and 10 count.  Mosey toward Emerald Soccer fields (with Rousey going through a sprinkler).  Continue until reaching the nice bouncey turf field where a few CMUs are hiding in wait.

Next routine is the CMU Relay Race.  Count off into two teams.  One person takes CMU and runs 20 yards, where they perform ten bent over rows with the CMU, and returns to the start point.  PAX alternate between 10 merkins and 10 flutter kicks awaiting their turn to run with the CMU.  Repeat the race twice.  Recover and 10 count.

Everyone on their 6 for a little core work.  Box cutters x30 and flutter kicks x30.  Recover, stash the CMUs and mosey back toward railroad tracks. Cross the railroad tracks to the hill at Thirteenth Street.

Start at the bottom of the hill and perform 5 CDD, run to the top of the hill and perform 5 lunges (NOT each leg).  Return to bottom of hill and increase rep count each round by 5 reps, going to 20.  Recover at bottom of the hill and mosey back to SP for Mary.

MARY:
Hello Dolly x15
Flutter kicks x15
Hello Dolly x15
Flutter kicks x15
Boat Canoe til time is up
COUNT-OFF & NAME-O-RAMA
7 Strong: Amazon, Rousey, Quarantine, Swanson, Careless, Red Writer, Abort
CIRCLE OF TRUST/BOM:
“If there is any immortality to be had among us human beings, it is certainly only in the love that we leave behind.  Fathers like mine don’t ever die.”

ANNOUNCEMENTS:
Guardians for Garrett kickball tournament is Saturday August 18th.  Trying to get a BB team together this year.

Crossfit Crossfire

THE SCENE: Clear skies and warm
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Babay Arm Circles F/R x12 IC, Tempo Squats x10 IC, Tempo Merkins x10 IC, Side straddle hops x20 IC, 5 Burpees OYO
THA-THANG:

  • 11’s of Dips and Box Jumps at the benches in the World War Memorial section of WFP.
  • Ascending Curb Crawl of Merkins in L&N Stem Academy parking lot (PAX bear crawl from curb to curb back and forth increasing in reps by one at each curb starting at 1 merkin until you reach 13 merkins)
  • PAX did Big Boy Sit-Ups until everyone finished
  • Mosey to Big Ball Steps for Mount Flutter Kick
    • Sprint to top of WFP steps and do 10 Flutter Kicks on 4 ct., do 9 at the bottom, rinse and repeat up and down the steps decreasing each rep count by 1 until you reach 1 rep on a 4 count at the bottom of the WFP steps.
  • Mosey to Parking lot beside Neyland Stadium across from The Boat House
    • PAX partnered with a battle buddy to perform the following:
      • Partner A sprints to 3rd light pole and performs 2 burpees while Partner B does jump rope in place. Partners switch roles and rinse/repeat until each battle buddy has completed 10 burpees at the light pole (rep count of burpees increases by 2 each trip (EX: 2,4,6,8,10) also every other interchange at the baseline alternates between jump rope and air squats
      • PAX performed the same format for the next evolution except instead of burpees the exercise was the Carolina Dry Dock.
  • PAX performed ab work in the same parking lot
    • Flutter Kicks x12 IC
    • Am Hammers x12 IC
    • Hello Dolly’s x12 IC
  • Mosey back to SP.

 

COUNT-OFF & NAME-O-RAMA
8 Total PAX 0 FNG’s
CIRCLE OF TRUST/BOM:
This week I had a flurry of events personally. My brother (Truffle) and his wife just had twins, my parents were in from out of state, bball is in full swing. I kept focusing on the next task that needed to be accomplished amidst everything going on and by week’s end I realized that I had done a very poor job of just soaking up the moment and enjoying it to the fullest.  Always be present in the moment!
MOLESKIN:

ANNOUNCEMENTS: