F3 Knoxville

Tag: Swanson

Pyramid and chance

THE SCENE: 55* and rainy, but not a total downpour in the amphitheater
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

  • Tempo merkins
  • Mountain climbers
  • Shoulder taps
  • Rockettes
  • Forward reverse lunges
  • Squat and reach

THA-THANG:

Reverse pyramid WOD. After each set of 10 of whatever exercise, PAX choose a number, 1-10 for 10 reps of exercise from list (they just choose the number, the exercise is unknown)
  • 50 sit ups
  • 40 merkins
  • 30 box jumps
  • 20 pull ups
  • 10 dips
  • PAX CHOOSE #7 for hand release burpees
  • 40 sit ups
  • 30 merkins
  • 20 box jumps
  • 10 pull ups
  • PAX CHOOSE #1 for burpees
  • 30 sit ups
  • 20 merkins
  • 10 box jumps
  • PAX CHOOSE #4 for hand release release merkins
  • 20 sit ups
  • 10 merkins
  • PAX CHOOSE #3 for Catalina wine mixers
  • 10 sit ups
  • PAX CHOOSE #8 for sit up ups

There was a slowzy lap in there somewhere, but I can’t recall after which set. Read the crowd, and myself, and needed a break.

  1. Burpees
  2. Star jumps
  3. Catalina wine mixers
  4. Hand release release merkins
  5. Pistol squats (each leg)
  6. Supermans
  7. Hurpees
  8. Sit up ups
  9. Canoe pulses 4-ct
  10. Iron Mikes

Had two more PAX choose numbers, and I added the last one, for a five minute EMOM.

  • 5 pistol squats each leg
  • 10 canoe pulses on 4-count
  • 10 iron Mikes

We had two exercises from the list, so went ahead and knocked them out, 10 star jumps and 10 Superman’s

MARY:

  • Flutter kicks
  • Gas pumps

COUNT-OFF & NAME-O-RAMA
8 strong: Huffy, Swanson, Livestrong, Reverb, G6, Postman, Drive Thru, Abort
CIRCLE OF TRUST/BOM:
“A life lived without ever tasting the tears that come with desperation is a life that also will never know courage” Courage is the result of a decision made out of desperation, and they’re actually one in the same. Rarely is a decision made to be courageous, it’s usually not even a decision at all. It’s an action performed when there is no decision to make, only desperate action which is the result of dire circumstance.

Those desperate circumstances (and therefore courageous acts) aren’t always someone running into a burning building. Sometimes it’s a father working every minute of overtime available to make sure his kids eat. Courage isn’t always loud, but we need to recognize the acts and how they’re made and what desperation the person was in and the struggles they were facing.

ANNOUNCEMENTS:
Maryville new AO launch this Saturday at Sandy Springs

Iwo Jima

THE SCENE: 38 and clear
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

This would have been a good idea, slow ruck to decide where to do WOD, moved bleachers to flat area

THA-THANG:
Pretty simple,

  • 19 sandbag cleans
  • 300 yard ruck run
  • 45 burpee step ups
  • 309 yard ruck run

Do that twice. Dump sandbags and get a little extra mileage in until time is up

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: