F3 Knoxville

Tag: Swanson

Stairs and Pain

THE SCENE: Crisp and comfortable
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
-SSH X25 IC, -Tempo Squat x10 IC, -BAC x10 (Forward/Reverse) IC, Tempo Squat x10 IC, SSH x25 IC
THA-THANG:

PAX form two lines and mosey around area to identify each station…

AMRAP (12 minutes)

As many rounds as possible for 12 minutes the PAX completed 10 reps at three stations of the following…

  • Pull-ups at the Big Ball Beams
  • Box Jumps at the TN Amphitheater Stage
  • Burpees at the Bridge

Abort gave us a 10 count…

Mountain of Pain

PAX sprinted to the top of the Big Ball Steps and did the following:

  • Hand-release Merkins 10-1 (10 at top of steps, 9 at bottom, 8 at top, rinse repeat to 1 rep at the bottom)
  • When finished PAX did Flutter Kicks x20 IC, American Hammers x20 IC until the six was up.

Preacher gave the PAX a 10 count…

PAX sprinted to the flat area (for time purposes) instead of to the very top of BB Steps and did the following:

  • Same 10-1 repetition as the Hand-Release Merkins but this time WW2 Big Boy Sit-Ups were completed.

PAX re-formed their two lines again and moseyed to AO starting point.

MARY:
CASH OUT with ATM’s (15 4 count shoulder taps IC, 10 tempo merkins on a single count IC, 10 speed merkins x10 IC)
COUNT-OFF & NAME-O-RAMA
19 PAX (1 FNG!)
CIRCLE OF TRUST/BOM:
Spoke about intentional leadership on my NYE Q.  The same is true now.  If we are not moving forward, we are being stagnant.  If we are being stagnant then we are being left behind.  The downtown AO has unlimited potential and if we want to see it grow we must cultivate it and that happens from stepping outside our comfort zones and intentionally leading here.  Challenge this AO to two VQ’s next week at the Big Ball AO.  If guys have questions, get with any of us who have Q experience as a resource or even as a Co-Q.
MOLESKIN:
Prayer request were made.
ANNOUNCEMENTS:
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.

Granite rock

THE SCENE: 34 degree, HOT!
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH x20 IC x2, Squats x20, Merkins x10 IC,
THA-THANG:

  • Mosey over to the playground for pull ups and 11’s(LBC and RBC)
  • “run this way” QIC runs a little, you run a little, shuffle some, you shuffle some, lunge a bit, you lung a bit, all the way to the bridge.
  • Everybiody knows G6 but they dont know he has his own song. They do now! Pax holds plank during the entire song, each time song mentions G6 do a merkin…..
  • Mosey to the Amphitheater for SUPER 11’s. Box Jump Burpees starting at 1 going to 11, Run up to the top and do 1 banana up to 11 bananas. Harder than I thought 🙂
  • Jail break back to the AO, out of time!

MARY:
Insert information about any additional post-THANG work (if applicable).
COUNT-OFF & NAME-O-RAMA
11 inc 2 FNG Big Dipper and BITCOIN!
CIRCLE OF TRUST/BOM:
Smooth granite rock that I had. Probably took 1,000-2,000 years for this rock to get smooth rumbling and tumbling in the ocean. NOTHING is perfect, but we as granite rocks can get smoother/BETTER by rumbling and tumbling thorugh life getting better, embracing the suck, staying out of our comfort zone. Dont become stagnant!
MOLESKIN:
Be consistent and stay out of your comfort zone
ANNOUNCEMENTS:
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.

All Fun and Games

THE SCENE: Let’s say 10 degrees. Nice and clear!
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH x30 IC
Burpees x5 OYO
Tempo Cossack Squats x20 IC (10 each leg)
Burpees x5 OYO
Imperial Walkers x20 IC
Burpees x5 OYO
LBAC x20 each way IC
Al Gore Tucks x10 IC (finally made it to 10! I might have counted faster though…)

THA-THANG:
Time to play with Sandy! PAX split to 2 groups 60yd apart. Sandy has list of exercises.
All PAX start with top exercise. One carries bucket to other line and stays there. That line switches to next exercise, and one PAX carries bucket back. R&R for a few rounds:
Crunches
Merkins
Mtn Climbers
Flutter Kicks
SSH

Mosey down to Coffeeteria just to make sure it’s still there. Looks like coffee’s brewing, so head back toward AO.

Circle up for some Roll Your Own:
Gather around large foam D12 with exercises and reps printed on it. Everyone gets a turn to roll, everyone does rolled exercises.
2 times around the circle… It’s been far too long to remember the order, but among those done were:
Merkins
Jump Squats
Crab Walks
Butt Kickers
Calf Raises
Burpees
Jump Ropes
Star Jacks
etc…

Mosey over to the game board for some mini-Dora:
50 Merkins
100 BBS
150 Monkey Humpers

Impromptu dips x20, then head back to the AO

MARY:
Decent time remaining for some core work:
Reverse Crunch x20 IC
Side Crunch x20 IC each side
Row your Boat x4
Finished out with leg-pushdown ring of fire.

COUNT-OFF & NAME-O-RAMA
7 came to play today! No FNGs
CIRCLE OF TRUST/BOM:

MOLESKIN:
Everybody looks just a few years older today – all white-bearded from the frost!
ANNOUNCEMENTS:
Alcoa CSAUP coming up at the end of February!

Blasters and BOMBS

THE SCENE: 22* which would have felt like summer compared to the last few days if not for the WIND
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Quick lap around the world’s fair lawn to get everyone moving.
SSH x 20 IC
Merkins x10 (on 4 count) IC
Imperial Walkers x11 IC
THA-THANG:
PAX mosey out behind amphitheater, and pause at the first pedestrian bridge for a round of leg blasters.  All exercises done in cadence with no breaks.  Squats x20, lunges x20 (10 each leg), jump squats x10.  Recover and continue mosey to parking lot behind Min Kao building on campus.  PAX partner up for BOMBS routine.  Dora style, partner one runs up and back down ramp while the other partner performs exercises.  Once the partner running makes it back to the parking lot, they pick up in exercises and partner two runs.  Each pair of partners performs:

  • Burpees x50
  • Outlaws x100
  • Merkins x150
  • BBS x200
  • Squats x250

PAX who finish early begin planks, pushups, and Mary.  Once most of the PAX completes BOMBS, we do another round of leg blasters waiting for the last pair to complete.  10 count to recover.  Mosey back to AO.

COUNT-OFF & NAME-O-RAMA
10 PAX total: G6, Gretzky (FNG), Petey, Swanson, Waxjob, Careless, Operation (FNG), Filter, Steam, Abort
CIRCLE OF TRUST/BOM:
“Putting things off is the biggest waste of life: it snatches away each day as it comes, and denies us the present by promising the future. The greatest obstacle to living is expectancy, which hangs upon tomorrow and loses today… The whole future lies in uncertainty: live immediately.”

Make today count, and leave no doubt.

ANNOUNCEMENTS:
Saturday beatdowns at Big Ball resume in two Saturdays.

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.