F3 Knoxville

Tag: Swerve

Kinetic Phonetics

THE SCENE: Cold and breezy, many fingers went numb…. 15 PAX plus two 2.0s
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH, some Hot Feet with LBACs, then LBACs without Hot Feet, Cherry Pickers, false start Tha-Thang, then short mosey to explain exercise
THA-THANG:

Partner sets working through Alpha, Bravo, Charlie, and Delta rounds. One PAX performs a primary exercise for prescribed reps while other PAX performs the alternate exercise while they wait.

We did two different Alphas and two different Bravos, one on either end of the Grinder, then progressed to Charlie and Delta evolutions.  PAX paired off, pairs went to either side of the Grinder to begin:

PAVILION END OF GRINDER:

ALPHA – 2 SETS Each Exercise

PRI Tempo Merkins: 10 reps

ALT Al Gore

PRI Bent CMU Row: 10 reps

ALT Hold Iron Cross

PAIR RUNS TO OPPOSITE SIDE OF GRINDER TO FINISH ALPHA

WHEN BOTH ALPHAs COMPLETE, BEGIN BRAVO

BRAVO – 2 SETS Each Exercise

PRI CMU Deadlift w/Overhead Press:  10 reps

ALT Hold Superman

PRI Globe Jumps:  5 reps (4-count)

ALT V-Ups AMRAP

PAIR RUNS TO OPPOSITE SIDE OF GRINDER TO FINISH BRAVO

WHEN BOTH BRAVOs COMPLETE, RUN TO SWINGSETS FOR CHARLIE

PULL-UP BAR END OF GRINDER:

ALPHA – 2 SETS Each Exercise:

PRI Pull-ups:   10 reps

ALT Iron Mikes AMRAP

PRI Burpees:   10 reps

ALT LBCs AMRAP

PAIR RUNS TO OPPOSITE SIDE OF GRINDER TO FINISH ALPHA

WHEN BOTH ALPHAs COMPLETE, BEGIN BRAVO

BRAVO – 2 SETS Each Exercise:

PRI Tricep Dips:   10 reps

ALT Good Mornings AMRAP

PRI Pike Merkins (Dry Docks):   10 reps

ALT Squats AMRAP

PAIR RUNS TO OPPOSITE SIDE OF GRINDER TO FINISH BRAVO

WHEN BOTH BRAVOs COMPLETE, RUN TO SWINGSETS FOR CHARLIE

CHARLIE – 2 SETS Each Exercise

PRI Groiners:   10 reps

ALT Imperial Squat Walkers AMRAP

PRI Swan Divers (plank arm extensions on swings):   10 reps

ALT High Knees AMRAP

PAIR RETURNS TO GRINDER FOR DELTA

DELTA – 2 SETS Each Exercise

PRI Bear Crawls:   Round Trip between BB goals

ALT Monkey Humpers

PRI Squat Jumps:   10 reps

ALT Hold Plank

IF TIME REMAINS, BEGIN ALPHA AGAIN….

MARY:

20 WW2s OYO

20 2-Ct Heel Taps OYO

IC Alphabets, ABCD twice (double tapped…)

15 Double Shoulder Taps IC

15 2-ct Flutter Kicks IC

COUNT-OFF & NAME-O-RAMA
CIRCLE OF TRUST/BOM:
Things were tough last year, and this year is turbulent so far.  Many are dismayed, but men of faith can look to God’s word for encouragement and challenge:

Philippians 3:12-16 – Not that I have already obtained this or am already perfect, but I press on to make it my own, because Christ Jesus has made me his own. Brothers, I do not consider that I have made it my own. But one thing I do: forgetting what lies behind and straining forward to what lies ahead, I press on toward the goal for the prize of the upward call of God in Christ Jesus. Let those of us who are mature think this way, and if in anything you think otherwise, God will reveal that also to you. Only let us hold true to what we have attained.

Gen Hal Moore (Air Cav Commander in Vietnam, Author of We Were Soldiers Once and Young) wrote that no matter how dire your situation, there is always one more thing you can do to increase your change for success.  And after you do that one thing, there’s always one more thing.

Faithful men can put these two messages together, and the outcome is we always do what we can to serve and trust God, no matter what.  Never give up the faith.

MOLESKIN:

ANNOUNCEMENTS:

OTBs at Sandy Springs 0530 M/W/F to prep the battlespace for AO kickoff

Compound Beat Down

THE SCENE: Warmed up a bit. Had a little sky sweat. Just enough to keep you cool. It was nice. Then out of no where there was a high speed chase of a motorcycle and like twelve cop cars! It was nuts!

F3 WELCOME & DISCLAIMER

WARM-O-RAMA:
20 IC SSH, 10 IC Merkins, 20 IC Flutter Kicks, and 10 IC Squats
Warm-up lap around the parking lot, butt kicks on side, high knees one side, side shuffle one side, sprint one side

THA-THANG:
Do 1 of each on round 1, run a lap, 2 on round 2, 3 on 3, etc. up to 10 (if you can make it that far). Run the small lap between each one, and Burnie the little hill next to the steps

  • Hand Release Merkin, Merkin, Clap Merkin equals 1 rep
  • LBC, BBS, WW2
  • Get up, squat, squat jump
  • Bent row, upright row, CMU swing

It’s a compound movement, so don’t just do all your LBCs then all your BBS. If you’re on round 5 do a LBC, BBS, then WW2 in that order, 5 times.

MARY:
21 IC Normal box cutters, 21 IC superman box cutters (draw with your hands, and keep your feet up), LBCs to cash out

COUNT-OFF & NAME-O-RAMA
twelve PAX and one 2.0

CIRCLE OF TRUST/BOM:
Scout is going to Basic next week, so I wanted to share something basic. When asked, “What is the greatest commandment”, the greatest man who ever lived (King Jesus) said, “Love the LORD your God with all of your heart, all of your soul, all of your mind, and all of your strength.” He also gave us a bonus, “The second is like it, to love your neighbor as you love yourself.” Love God. Love others. Loving others is going to look different when we are loving a boss or a superior officer than when we love our kids or spouse. But we are empowered to love in all those different ways when we keep the first commandment the first and most important thing. God made that the greatest commandment for a reason, its because it’s what we are made to do. We most reflect the image of our creator when we are loving like He loved.

MOLESKIN:
Insert any personal comments, notes, devotion content, etc.

ANNOUNCEMENTS:
OTB tomorrow at Sandy Springs. Don’t be a square

Sandy Springs OTB 1

THE SCENE: about 30° and clear
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

  • SSH
  • WINDMILLS
  • ARM CIRCLES
  • SQUAT WALKERS
  • TEMPO MERKS

THA-THANG:

DORA on the basketball court.

P1 does exercise while P2 runs to the far end for 2 Burpees

  • Merkins 200
  • Squats 200
  • BBS 200

Quarter Pounder w Cheese in outfield of baseball field. Do Burpees and run to next cone. Always Bernie back to Burpee cone.

  • Cone 1 10 Burpees
  • Cone 2 25 Merkins
  • Cone 3 50 Lunges total
  • Cone 4 75 Mt Climbers total
  • Cone 5 100 Iron Mikes total

MARY:

2 rounds of:

  • Flutters
  • Low Spider Knees
  • J-Lo

Then LBCs for time

COUNT-OFF & NAME-O-RAMA
7 men.
CIRCLE OF TRUST/BOM:

I am always reflective this time of year. Reevaluating priorities. Fitness goals. Personal goals. What do I want to focus on in the gym and at work this year? How can I improve my relationships? How can I be a better me?

MOLESKIN:
This will be a great AO. Lots of fun stuff to play on and well lit.
ANNOUNCEMENTS:

Backup

THE SCENE: 47 degrees F.,
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH, Baby Arm Circles, Cherry Pickers, Imperial Squat Walkers
THA-THANG:

Set 1 Exercises (Under Pavilion)

Step Ups x12/leg

Dry Docks x12

Squat Jumps x12

Merkins x12

SSH (4 count) x12

WWII Sit ups x12

Mountain Climbers x12

Run Across Grinder

Set 2 Exercises (All with CMU)

Russian Swings x12

On the Shelf x6/side

Bent Rows x12

Curls x12

Goblet Squats x12

Lawnmowers x12/arm

Overhead Press x12

Run down to the road.

Road Work

Merkins x12

BBS x9

Drydocks x6

Burpees x3

Run back to Pavilion and repeat until “Recover” is called

MARY:
21 Boxcutters, 20 Flutter kicks, 60 LBCs
COUNT-OFF & NAME-O-RAMA
11 HIMs
CIRCLE OF TRUST/BOM:

Merry Clayton and Gimme Shelter

We started the workout to the song Gimme Shelter, the opening track from the Rolling Stones 1969 album, Let It Bleed.  When asked who sang the song most will generically say the Rolling Stones or specifically, Mick Jagger.  When I listen to the song, I hear Merry Clayton.  She is the background vocalist and the one who puts her heart and soul in the song.  Merry was born on Christmas Day, 1948, and was the daughter of a Baptist minister in the New Orleans area.  She began singing gospel music in church before she was tagged as a background singer for Ray Charles and others at the ripe age of 14.

In 1969 she was pregnant and living with her husband in Los Angeles.  The phone rang around midnight and an agent said this British rock group needed a background vocalist for a track to complete a soon to be released album.  They needed her to come to the recording studio right away.  At first she said no, she was tired and she wasn’t feeling too well.  Her husband said she needed to go; that it might be good for her singing career.  Merry shows up at the studio and talks to Keith Richards about the song, the significance of the words written by Jagger, and the way they wanted it sung.

She sang one take, got some feedback from Richards and Jagger, and then said she would give it one more try.  After the second take she offered a third and then said goodnight.  The rest is history for the Stones.

Merry is always the singer I hear in the song.  She was the one that gave it everything she had and she blows it away – as a backup singer.  The Rolling Stones almost always gets the credit for this hit from almost 50 years ago.

There are many times that our roll in life is like Merry’s that night.  We are not the one to make the decisions, we are not THE face in the crowd, we are not the leader, we may not get the recognition we deserve.  We are the backup, the support member of the team, the one given a specific task in the big picture, the one that will be an integral part of future success.  Regardless, our job is to push ourselves, attain the objective, and move on to the next.  Always remember that there is no limit to what can be attained if no one cares who gets the credit.

So where is Merry?  She went home after the Stones session and had a miscarriage late that morning.  She believes the stress she put herself in earlier was a factor and she could barely bring herself to sing the song for a few years afterwards.  She continued mostly in a backup singer roll and was highlighted in a 2012 documentary about others in similar rolls that made many of the legendary songs of the past.  Finally some well deserved recognition has come to her.  In 2014 a car accident left her without legs.  Her faith in God and the inner strength and determination derived from that faith is keeping her on her feet and her music alive.

MOLESKIN:
Insert any personal comments, notes, devotion content, etc.
ANNOUNCEMENTS:
OTBs start January 4th at Sandy Springs Park and will be held each Monday, Wednesday, Friday at 5:30 am.  These will continue until launch of the new AO in Maryville.  Meet at the basketball court.

It’s been a year…

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

  • Al Gore for the Disclaimer
  • Tempo Merkins
  • Windmills
  • SSH
  • Walking Knee-to-chest
  • Short mosey and do burpees every other light pole, 1, then 2, then 3 etc…just up to 5 and mosey back to grinder
    THA-THANG:
  • 4 rounds of exercises. Do 3 sets of each round and and suicide before moving on to the next round
    • Round 1
      • 15x Water Pumps each leg
      • 5 per arm, 1 arm-assisted merkins (on back of the bench)
      • 15 Goblet squats (w/ CMU)
      • 15x Curls: 5x ½ High, 5x ½ low, 5 x full
    • Round 2
      • Box Jumps x 15
      • 10 CMU Lawnmower per arm
      • Wall Sit Overhead press x10
      • 1 leg line hops x 15 per leg (2ct)
    • Round 3
      • 10 tuck jumps
      • 15 hand release merkins
      • Calf Raises: 15 each position: Toes forward, Toes out, Toes in
      • Upright Rows x 15
    • Round 4
      • 15 CMU Swings
      • 10 Over block merkins (each merkin =1)
      • 10 Iron Squats (Iron Mike + deep air squat)
      • 10 each side, Elf on the Shelf
    • If finished before time is called, do suicides and 20 merkins/20 Big Boy Sit Ups until the end
  • MARY:
  • Leg circles each way
  • Marching Low Planks
  • Gas Pumps
  • Flutter Kicks
    CIRCLE OF TRUST/BOM:
    As we look back at the year 2020, it seems like it is expected of us to say something negative about this strange year. We need to make sure we look at it with balanced view: rightly mourn our losses (and there have been many of these: loved ones, friends, jobs, celebrations, opportunities for fellowship) but also celebrate the blessings that we have enjoyed (including those unexpected blessings brought about by changes in our circumstances do to the pandemic).  In all these circumstances and as we look ahead to the new year whatever it may bring, let the words of the Doxology remind us what we should do everyday: “Praise God from whom all blessings flow, praise him all creatures here below, praise him above ye heavenly hosts. Praise Father, Son and Holy Ghost. Amen.” 
  • MOLESKIN:
    Insert any personal comments, notes, devotion content, etc.
    ANNOUNCEMENTS:
    Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.