F3 Knoxville

Tag: Swanson

It’s Not About Me or You, It’s About Us

THE SCENE: 20 degrees
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
25ish SSH IC

10 Merkins IC
THA-THANG:

We started our UTK tour with a mosey to the base of Ayres Hall (2 Lines):

  • 15ish Squats IC
  • 20 BBSU OYO
  • 30 Merkins OYO

Insert 1st “Me” story- Fall 1988, smoking cigarettes as you walk to class really wasn’t as cool as I thought but I was 18. I’m wiser now…

Mosey to top of AH (2 Lines):

  • 15ish Squats IC
  • 20 BBSU OYO
  • 30 Merkins OYO

Mosey to the Torch (2 Lines):

  • 15ish Squats IC
  • 20 BBSU OYO
  • 10 Perfect Merkins OYO

2nd “Me” story: Young Detention mis-read the intentions of a pretty blonde-headed co-ed from Memphis. Asked her out in front of the torch, she looked surprised but said yes. One and done on that date. Live and Learn.

Mosey to the Rock (2 Lines):

Team-building activity on giving the Rock an F3 face lift. PT while the PAX painted and then team photo.

3rd “Me” story- told the PAX about kicking some tail in flag FB on the intramural fields near us back in the day. We were in the midst of a strong playoff run when we got busted for not having any players (maybe 1-2) who were actually attending UTK… At the time, I was a proud 25ish alum making college kids look silly in cleats. Glory days die hard. If you don’t believe me, ask Proton or Tank- they played a huge roll in this historic event.

We made one pit-stop on the way back for some PT and then headed home to AO.

MARY:
Insert information about any additional post-THANG work (if applicable).
COUNT-OFF & NAME-O-RAMA
FNG- Rockport

CIRCLE OF TRUST/BOM:
I told “Me” stories as we toured campus. All this to point out that this life is not about me, not about you, it’s about us. We are here to serve and love. The PAX was challenged to live this day for others!

MOLESKIN:
11 brave souls combatted the cold and our pace was brisk from the go. I could tell this crew meant business and wanted to push them hard this frigid winter morning. We covered right at 3 miles. Our FNG came out with a strong shoe game: he was wearing his work/casual date night dress shoes. Impressive stuff and the PAX saw fit to coin him “Rockport”. Not sure the Big Ball was ready for dress shoes. S/O to Pfeiffer and Abort for the pre-workout Ruck with Paulie. Pound for Pound- they are the two baddest mothers in F3 Knoxville. Zygote showed great flexibility moving from leader of the pack to picking up the 6 with ease. It was good prep work for his “Call of Duty” plans for the day. It was a pleasure leading this crew (from the back) this morning!
ANNOUNCEMENTS:
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.

Push-O-Rama Beneath That Big Beautiful Ball In The Sky

THE SCENE: Mid 20’s, beautiful
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

  • SSH x 25
  • Hillbillies x 20
  • Little of this/that
  • Michael Phelps
    THA-THANG:

Mosey to Big Ball.

Push-o-rama/Leg-o-rama:

Do Merkin and leg variant then Bear crawl out 25 yds and Bernie back. Side arm balance until all Pax return

20 each IC.

  • Merkin – Backward Lunge (1 side, then other)
  • Derkin – Alt Squat Touch (1 side, then other)
  • Incline Merkin – Jump Tuck
  • Diamond Merkin – Iron Mike
  • Wide Merkin – Balance lunge
  • Ranger Merkin – 3 way Calf raise 20 each way

11’s:

Dips

High Knees up stairs

Side Tri Rise each side

Cash out with 20 each

Lunge across Clinch Ave Bridge.

20 Pickle Pounders

20 Monkey Humpers

Mosey back to field near AO.

Monster Truck tires across field.

Single leg cross hop.

Hold table pose till all Pax done.

MARY:

  • Captain Thor 10:40
  • Superman/Banana on Q
  • Roll up V Up x 25
  • Single leg boat on Q
  • Boat on Q
  • Plank to chaturanga iso on Q

COUNT-OFF & NAME-O-RAMA
5 including FNG Partial (Kyle Holland)
CIRCLE OF TRUST/BOM:

Leaders Practice Telling Themselves the Truth

Psalm 57 gives us a beautiful picture of a leader in touch with his humanity. David composed it as he fled from Saul in the mountains and caves of Israel. The psalm expresses anxiety and fear, yet it ends with triumph: “Be exalted, O God, above the heavens; let Your glory be above all the earth” (Ps. 57:11).

Author Philip Yancey suggests that David wrote and sang the psalms as therapy for himself. Somehow, telling himself the truth enabled him to rise above his fear and see a transcendent God who remained in control.

Fortunately, few of us live with such danger. Like David, however, we all have times when nerves fail and fear creeps in. We feel surrounded by adversaries. Telling ourselves the truth, as David did, will heal and comfort us, as it did him. The truth of Psalm 57 can serve as our counselor. Successful leaders tell themselves the truth and gain perspective in the midst of volatile emotions.

Psalm 57

For the choir director: A psalm[a] of David, regarding the time he fled from Saul and went into the cave. To be sung to the tune “Do Not Destroy!”

1 Have mercy on me, O God, have mercy!
I look to you for protection.
I will hide beneath the shadow of your wings
until the danger passes by.
2 I cry out to God Most High,[b]
to God who will fulfill his purpose for me.
3 He will send help from heaven to rescue me,
disgracing those who hound me. Interlude
My God will send forth his unfailing love and faithfulness.

4 I am surrounded by fierce lions
who greedily devour human prey—
whose teeth pierce like spears and arrows,
and whose tongues cut like swords.

5 Be exalted, O God, above the highest heavens!
May your glory shine over all the earth.

6 My enemies have set a trap for me.
I am weary from distress.
They have dug a deep pit in my path,
but they themselves have fallen into it. Interlude

7 My heart is confident in you, O God;
my heart is confident.
No wonder I can sing your praises!
8 Wake up, my heart!
Wake up, O lyre and harp!
I will wake the dawn with my song.
9 I will thank you, Lord, among all the people.
I will sing your praises among the nations.
10 For your unfailing love is as high as the heavens.
Your faithfulness reaches to the clouds.

11 Be exalted, O God, above the highest heavens.
May your glory shine over all the earth.

MOLESKIN:
Started with quite a lonely ruck and some PT in Market Square. Pecan pancakes at Pete’s are life changing.
ANNOUNCEMENTS:

Boxes of merkins

THE SCENE: Warmer than expected, 44* and perfect
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Windmills x10 IC
SSH x15 IC
Steve Earls x10 IC
Tempo merkins x10 IC
THA-THANG:
Form 2 lines and mosey over to bottom of amphitheater.  Once there, line up at base of stage.  OYO, Pax perform 10 box jumps, followed by 10 decline merkins, then short recovery.  Repeat box jumps and decline merkins for 3 sets.

Pax then bunnyhop up the steps of the amphitheater, touching every step.  Once to the top, perform 5 burpees and 10 rail rows.  Return to the bottom of the steps and perform flutter kicks waiting on the six.  Recover.  Pax then lunge up the stairs to the top, again touching each step either with foot or knee.  Again perform 5 burpees and 10 rail rows and return to the bottom of the steps.  Flutter kick waiting on the 6, once all in QIC counts off 10 four count flutter kicks.  Recover.

Lather, rinse repeat.  Pax line up at the base of the stage for 10 box jumps and 10 decline merkins.  Short recovery.  Second set is 10 box jumps, 10 decline merkins, 10 regular merkins.  Short recovery.  Third set is 10 box jumps, 10 decline merkins, 10 regular merkins, 10 incline merkins.  Recover.  Then repeat bunnyhop up steps, 5 burpees and 10 rail rows.  Return to bottom of steps and flutter kick waiting on 6.  Recover and repeat lunges up the stairs, 5 burpees and 10 rail rows.  Return to the bottom for flutter kicks, once all in QIC begins count of 10 four count flutter kicks.  Recover and 10 count.

Mosey out and around the pond on our way over to the big ball.  F3 cannot just run across any bridge, so we lunge across bridge.  Al Gore waiting on the 6, then continue to the base of the big ball.  Pax perform 7’s, Iron Mikes at the bottom and Big Boys at the top.  Jackrabbits plank up and wait on 6 to finish, where we do various plank holds (up top, half way, 6 inches off, left/right arm/leg up).  Recover and mosey back towards SP.

Stop on the side of the lawn in front of the fountains.  Pax do a 60% run across the grass, followed by Devin Hester back across.  Pax perform wide grip merkins, 10 on four count IC.  Recover.  Lather rinse repeat.  85% run across the grass, followed by Devin Hester back across.  Pax perform regular merkins, 10 on four IC.  Everyone knows what is coming.  Short recovery then AYG sprint across the grass, Devin Hester to get back across.  Pax perform 10 diamond merkins on four count IC.  Then recover.

No time leftover for Mary, mosey back to the SP and arrive at exactly 6:15.

COUNT-OFF & NAME-O-RAMA
12 Pax strong, no FNGs: Swanson, Frank, Singlet, Anchorman, G6, Savannah, Manwich, Passport, Uncle Rico, Quarantine, Popeye, Abort
CIRCLE OF TRUST/BOM:
Echoing the word of the Third F event on Saturday, seek out the isolated people in your life.  Ask questions, get to know them better, and use that to allow them to speak to you if needed.

Downtown Potluck

THE SCENE: Temps in the 30s. Dark and mysterious
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH x20

BAC x10 each arm

Squat x20

Merkins x20

Mary Catherines x20

Monkey Humpers x20
THA-THANG:
Numbered off and moved as unit throughout Market Square and Gay St. Made several stops along the way and did 3 different exercises at each stop in cadence for 10 reps (4ct). First exercise at each stop was led by Q. 2nd and 3rd exercise at each station were led by a different PAX

  • Stop 1 (TVA): Merkins (led by Q), Monkey Humpers (led by PAX 1), Hello Dollys (led by PAX 2), 10 burpees on your own
  • Stop 2 (Market Square stage): Single leg squat (Q), Incline Merkins (PAX 3), Carolina DD (PAX 4)
  • Stop 3: (Tupelo Honey): Bobby Hurley (Q), Mary Catherines (PAX 5), Flutterkicks (PAX 6)
  • Stop 4 (Union Ave.): Tuck Jumps (Q), Diamond Merkins (PAX 7), Squats (PAX 8)
  • Union Ave Hill: 2 groups: Group 1 does 10 Mary Catherines at bottom of hill in cadence (led by PAX 9), then Bernie Sanders to top of hill where Group 2 is doing flutter kicks in cadence (led by PAX 10). Groups switch and Group 1 does flutter kicks at top until they are tagged by Group 2.
    • 2 Rounds
  • Gay Street: Partner Wheelbarrow to first lamp post. Switch and go to 2nd lamp post. Lunge to third lamp post, Sideways monster walk to 4th lamp post, Sideways monster walk to 5th lamp post facing other direction.
  • Stop 5 (Market Sq. Parking Garage): Monkey Humpers (Q), Squats (PAX 11) Merkins (PAX 12),
  • Stop 5 (Convention Center): Merkins (PAX 13), Carolina DD (PAX 14), Merkins (PAX 15)
  • Return to AO

COUNT-OFF & NAME-O-RAMA
17 PAX; 1 FNG–>Tinkle
CIRCLE OF TRUST/BOM:
Bless 3 people this week. Bless=to add strength to one’s arm. How: relieve someone of a burden in their life

Oh The Humanity

THE SCENE: Clear, 36 degrees
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

  • Baby arm circles x 10 each direction
  • SSH x 25 IC
  • 10 Tempo Squat IC
  • 10 Merkin IC
  • Happy Jacks x 4 IC

THA-THANG:
Mosey around field to start point

Burpee Dan across field (1B: 4 lunge run back to start, 2B: 4 lunge run back to start, 3B: 4 lunge run back to start, 4B: 4 lunge run back to start)

Hindenburg Blimps: Four stations around field. Conduct exercise at each cone, sprint between each cone until back at start, begin next round. (Modified…it doesn’t spell blimp)

  • Round 1: 20 Lunges
  • Round 2: 30 BBS
  • Round 3: 40 Merkin
  • Round 4: 50 Squat

MARY:
Mosey to fountains. Flutter Kicks x 60
COUNT-OFF & NAME-O-RAMA
18 PAX: Frank, Pfeiffer, Steam, Tooth Fairy, Quarantine, Uncle Rico, Heisenberg, Savannah, Abort, Plunder, Swanson, G-6, Singlet, Quickbooks, Passport, Hang Tight, Manwich
CIRCLE OF TRUST/BOM:
F3 is a place to learn about leadership and we are encouraged by each other to lead. Take advantage of the opportunity to lead/Q. The brothers around you will support you. F3 is the lowest stress leadership opportunity  you will find.
ANNOUNCEMENTS:
Big Ball will be open on Saturdays starting 12/2/17!