F3 Knoxville

Tag: Swanson

Fog and sandbags

THE SCENE: 36 and foggy
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Quick warmup lap, jog pace around the greenway. Return back to pick up sandbags
THA-THANG:
Grab sandbags and take the greenway back to the field between baseball fields and tennis courts. 5 cones lined up hiding in the fog.

Line up with sandbags at first cone. Each cone requires 10 merkins/10 squats.
  • Bear crawl sandbag drag to second cone
  • Side toss to next cone
  • Other side toss to next cone
  • Bear crawl sandbag drag to final cone

Repeat going back, substituting 10 curls and 10 OH presses with ruck at cones. Grab sandbags and walk back to cars. Triangle drill set up. Go through exercise at each cone, lunge to next. 10 reps of each

  1. 8 count bodybuilders x10, bear crawl to next
  2. Mucho lego (wide squat narrow squat, lunge each leg) x10, bear crawl to next
  3. Ab smoker (sit-up with ruck on chest, press ruck, lower back for a four count flutter kick, feet down) x10

After round 1, carry sandbag up to first level of  parking lot. Round 2 up to second level. Round 3 up to third level.

Take sandbags up and touch Trader Joe’s

MARY:
Flutters and presses
COUNT-OFF & NAME-O-RAMA
Capn Crunch, Drive Thru, Swanson, Abort

The Big snow Ball

THE SCENE: Cold with snow flurries
F3 WELCOME & DISCLAIMER- Welcome to F3 (Fitness, Fellowship and Faith.  Modify if needed.  Work hard but don’t hurt yourself.
WARM-O-RAMA:
SSH, Tempo Merkins, Tempo Squats, Rocketts, 5 Burpees OYO, more SSH and 5 more Burpees OYO.
THA-THANG:
Mosey 1 lap around yard area, end up back at the fountains for a few more SSH

Mosey to event area (other yard area)

AMRAP

  • 20 Merkins – 1 lap around yard
  • 20 American Hammers – 1 lap around yard
  • 20 Squats – 1 lap around yard
  • 20 BBS – 1 lap around yard

Mosey to parking lot C15 to pick some coupons.  Circle up for all to do reps while PAX run to other end of lot and back one at a time until all PAX’s have run.

  • Curls
  • Squats – with coupon
  • Flutter Kicks – with coupon
  • Horizontal press

Mosey back to event area for one more round of same exercises as above.

Mosey back to AO.

MARY:
No time for Mary. (Sorry Mary)
COUNT-OFF & NAME-O-RAMA
Use the TAGS on right-side to record PAX (BE SURE TO INCLUDE YOURSELF) in attendance. Be sure to select the AO in CATEGORY above TAGS and then delete these notes!
CIRCLE OF TRUST/BOM:
Matthew chapter one lists the genealogy of Jesus.  Many names are unfamiliar but God had them in that family at that time for a reason.  God has us where we are for a reason.  In our family, our work place, our church, our community, in F3 for a special plan and purpose.  Seek God and His specific plan and purpose for your life.
MOLESKIN:

ANNOUNCEMENTS:
Prayer for Swanson’s mother recovering from surgery.  Also prayer for Trowel for his new adventure in the Air Force.

Sandy EMOM

THE SCENE: Bout 40° with a refreshing drizzle. Way overdressed for the ball.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Start watch
THA-THANG:

Shuffle the loop. 20 & 20 halfway.

At the pavalon EMOM (Every Minute on the Minute) 9 minute blocks

Minute 1 – Sandbag Squats x 15

Step-ups remainder of the minute

Minute 2 – Sandbag Clean x 10

Step-ups remainder of the minute 

Minute 3 – Sandbag OH Press x 10

Step-ups remainder of the minute 

Repeat for the 9 minutes.

Run up Lover’s Lane to pull-up bars.

10 Pull-ups

20 Ruck on Chest BBS

30 Push-ups

Back down to Pavalon for another EMOM block.  

MARY:
After the third round of all that grab sandbags and coupon ruck back to the top and back down for that last 1/2 mile.
COUNT-OFF & NAME-O-RAMA
8! What a crowd!
CIRCLE OF TRUST/BOM:
MOLESKIN:
EMOMs are killer
ANNOUNCEMENTS:

Big Ball 2020 Q Recap

THE SCENE: Upper 40s, cloudy, slightly damp
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH, Rockettes, Tempo Squats, Little of this
THA-THANG:
Just like all the other recaps we’re seeing on spotify, strava, Facebook, etc., this workout is all pieces of memorable Big Ball workouts from this year.

  • Shoulder Warm Up (Amazon) – 15x Arm Circles (forward and back), Moroccan Night Clubs, Shoulder Taps, Overhead Claps, Shoulder Taps, Moroccan Night Clubs, Arm Circles (forward and back)
  • Monkey Jumpers (Mine) – Went over to the side walk next to the field for Monkey Jumpers (3 Monkey Humpers followed by a broad jump) all the way down to the end of the field
  • 343 Reps and 1980 steps (Pfeifer) – Went to the Big Ball steps for a modified version of Pfeifer’s 9/11 workout. Instead of 343 reps and 110 flights of stairs we did 3 laps up and down the steps followed by 30 Merkins, 40 Big Boys and 30 Merkins respectively
  • Make It Count (Postman) – At the middle landing of steps, we broad jumped across the convention center to the top of the next stair case, keeping track of the number of jumps we took. We then used that number for 2x our number of Squats and 1x our number of Squat Jumps
  • Twofer Tuesday (Steam) – Moseyed over to the stage. Did 11 incline merkins, ran across the stage for 11 decline merkins, then rinsed and repeated
  • Reverse Suicide Ladder (Abort) – Used trees next to event lawn as cones. Tree 1 – 10x Hand Release Merkins, Tree 2 – 10x Jump Squats, Tree 3 – 10x American Hammers. Ran to first tree and back, then to second tree then first and back, then to third then second then first and back
  • Duck Jousting (Trowel) – Formed two single file lines facing each other in the duck position (squat with hands behind head). The front person of each line had 10 seconds to knock down the other front person of the other line without breaking the duck position. Everyone tied except Abort
  • Burpee Indian Run (Soot and Mine) – Ran an Indian Run around the AO, whoever was in front stepped to the side and did burpees til the rest caught back up to him, joined the back of the line and the new front person took his place doing burpees

COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
We’ve said it enough, but this year has been unexpected with change, heart ache, anxiety, loss and many other things. The sad reality of how we approach a new year is that the change in the last number in the date won’t change any of this, regardless of how much we celebrate tonight. We learned this year that a lot of what we put our hope and trust in is actually quite fragile, temporary or even unnecessary. But even in a year like 2020 we can find refuge in the fact that God is still sovereign, consistent and active. As believers, we also are meant to be consistent and steadfast in what we know to be true and what we value, even in this past year of ever-changing ridiculousness and in the years to come. Micah 6:8 lays out our role almost too simply, “The Lord asks of you this; to do justice, love mercy, and walk humbly with your God”.
ANNOUNCEMENTS:
CSAUP coming up, end of January

Alphabet Soup

THE SCENE: Cool morning. Ice and snow still lingering about
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Did a nice thorough warm-up to include lots of little baby knee circles.
THA-THANG:
Due to slippery conditions, we decided it best to not run at all.

Alternated between lunges and bear crawls to the amphitheater. Played a little frog get across the street.

Alphabet Soup to Heaven

PAX split into 2 teams of four. We bunny-hopped up the stairs to various letters to spell the words “food,” “coffee,” and “oneness.” This was conducted relay style.

7s

Did these with box jumps and derkins with rapid-succession alternating single leg stair hops (aka ran up the stairs) in between sets).

Found our way back to the AO through a variety of bear crawls and lunges.

Ring-of-Fire Merkins x8

Ring-of-Fire Squats x4

MARY:
Put the Cherry on top with a set of flutter kicks and hello dolly’s.

COUNT-OFF & NAME-O-RAMA
8 PAX

Soot, AAA, G-6, Trowel, Drive-Thru, Amazon, Swanson, Postman

CIRCLE OF TRUST/BOM:
In the darkest, coldest days of the year, we need to double down on the 2nd F. Pay attention to the men in our lives that may be isolating or withdrawing from fellowship. Find creative ways to reach out and be a light in the cold dark winter.