F3 Knoxville

THE SCENE: 55* dry and perfect
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

Tempo squats x10
Static stretches left/right/middle x20 secs each
Shoulder taps x15
Four count merkins (hand release) x12
SSH x10
THA-THANG:
Mosey out of the fountains toward the lots where we park, past The Foundry and across the railroad tracks to Preacher’s parking lot (The International).  Five cone set up, about 10 yards apart for reverse suicide ladder.  PAX line up across the parking lot, run to the furthest cone and perform exercise.  Run back to the start line.  PAX then run to the furthest cone, repeat that exercise, and add the next cone and exercise on the way back, eventually knocking out all 5 exercises.

  • Four count merkins (hand release) x10
  • Jump squats x10
  • Burpees x10
  • LBCs x20
  • SSH x30

Each PAX grabs two rocks from the pile right beside our starting point.  OYO, then hold both rocks overhead when finished.

  • Lateral raises x20
  • Curls x20
  • Up and outs x20

Sprint out to the furthest cone and return to your rocks for another round, this time 10 reps of each.  Return rocks and mosey back across railroad tracks to the parking lot across from The Foundry for Lt. Dan’s Revenge. Starting with 2 squats and 4 lunges, then run up the short hill and knock out 5 merkins, return back to bottom of hill.  Repeat, increasing to 4 squats 8 lunges, 6/12, 8/16, 10/20 all with 5 merkins at the top of the hill before running back.

Quick mosey back to start point

MARY:
American hammers x20
Box cutters x10
COUNT-OFF & NAME-O-RAMA
10 strong: Passport, Steam, Swanson, Magic Mic, Cornhole, Petey (WELCOME BACK), G6, Half Dome, Postman, Abort
CIRCLE OF TRUST/BOM:
From Ozark, Jacob Snell: “Ill humor in the morning brings about a darkened day.”  I know that I have been struggling lately at work, and I really thing it is because I’ve not been able to work out as much.  When I get up, I have extra time and look at the news or social media, which is inevitably something negative.  I think it’s pretty obvious that it sets the wrong tone for the day and its hard to climb out of that hole dug so early.

But when I come and work out, I’m listening to people talk about doing things with their kids, or seeing faces for the first time in a while and without them knowing it, they have pointed me in the right direction for the day.  That positivity just in words, that goes along with having done some exercise, prevents a darkened day.
ANNOUNCEMENTS:
Morristown launch June 6th!

Big Ballin’ Friday Eve

THE SCENE: Chilly. Not warm. Not hot. Borderline cold. Basically shorts weather.

F3 WELCOME & DISCLAIMER

  • Welcome to F3: Fitness – Fellowship – Faith
  • Name is Steam and I’ll be your QIC this morning
  • Couple of things before we begin:
    • Not a professional
    • You’re here on your own volition
    • If you need to modify anything we do this morning, feel free to do so!

 

  • This morning is going to look a little different – as we try and get back in the swing of things – it’s not going to be exactly the same but it’s going to be good. Stick with it and let’s get some good work done.


WARM-O-RAMA:

  • SSH: 10×4 IC
  • Rockette: 10×4 IC
  • Imperial Walker: 10×4 IC
  • WIndmill: 10×4 IC 
  • 4 count Merkin: 10×4 IC
  • Cherry-Picker: 10×4 IIC

THA-THANG:

  • If 10 or more:
    • Abort takes group to WWII Memorial Site
    • Steam takes group to Amphitheater

[ 7s ]

  • merkins and squats
    • 6 & 1, 5 & 2, etc

[ The $2.00 Quarter Pounder ]

  • 4 stations marked by orange cones at each respective site
  • $2.00 = 2 evolutions/times
  • Quarter Pounder = 25 reps/cone or station (1-count)
  • The Stations
    • Cone/Area 1: Imperial Walkers
    • Cone/Area 2: Merkins
    • Cone/Area 3: LBCs
    • Cone/Area 4: Mountain Climbers (2 count technically)

(Abort’s team — get a rock from rock pile)

(Steam’s team — utilize pull-up bars in amphitheater)

[ 10s ]

  • Abort’s team: Curls & Squats
  • Steam’s team: Pull-ups & Box Jumps

When done: both teams mosey back to AO and circle up.

    • Steam’s team knocks out 5 Motivators until Abort’s team gets bac

 

MARY:

 

[ Core 4 ]

  • Flutter Kicks: 25×4 IC
  • American Hammers: 25×4 IC
  • LBCs: 25×4 IC
  • Hello Dolly’s: 25×4 IC

 

COUNT-OFF & NAME-O-RAMA

13 PAX – 1 FNG –> HalfDomHalf

CIRCLE OF TRUST/BOM:

“Tend the Garden” – John 15:2

MOLESKIN:

When man was first created, Adam was given a garden to tend. It was given to Adam first and not Eve. By design. After Adam and Eve ate the forbidden fruit, God called Adam first. He will always call Adam first. By design.

So what’s the state of your garden you’ve been entrusted to protect and care for in the middle of this pandemic? Your garden could be your family, your vocation, your finances, your life in general.

But the interesting thing about a garden is that there can be both food and bad that exist together. And sometimes the weeds of a garden look good, they look like they fit in. And if you have ever gardened, you’ll know this process well – to pull weeds or things from the garden that shouldn’t be there, it can be a back-breaking process. Sometimes you have to get on your knees and get dirty and it takes a lot to uproot some weeds that have gone un-noticed, and it’s a hard process, a grueling process, but your garden is better for it.

Take that and apply it to your life. Your garden God has called you to tend to as the man.

Back in business

THE SCENE: 64* and dry
F3 WELCOME & DISCLAIMER (new extended remix)
WARM-O-RAMA:

  • Tempo squats
  • Mountain climbers
  • Windmills
  • Four count merkins
  • SSH

THA-THANG:
Mosey lap around the WFP lawn and back to the side of the convention center. Chalk on the ground waiting.

Rise Up 19 WOD:
  • 19 Squats
  • 19 Flutter kicks (4 count)
  • 19 OH claps (4 count)
  • 19 hand release merkins
  • 19 lateral hops
  • 19 sit ups
  • Lunges

Run a lap around the WFP lawn. Lather rinse and repeat for round two with slight modification. Instead of a lap at the end, run 40-50 yards and back after each exercise.

Short mosey over to the large landing beside the Big Ball for the Big Bang. Everyone circles up, distanced out. Each round increases by ten, slowly expanding the universe. Run X steps, do X number of reps of given exercise. Return back to your plank around the circle and wait for everyone to finish up.

  • 10 burpees
  • 20 squat jumps
  • 30 Hello Dolly’s
  • 40 LBCs
  • 50 SSH

Mosey back to start point for Mary

MARY:
Fairly simple, ATMs then 90 seconds of boat/canoe
COUNT-OFF & NAME-O-RAMA: 13 Strong coming back: G6, Sunshine, Postman, Orkin, Ariel, Swanson, Amazon, Backdraft, Passport, Jenner, Bareback, 8-Seconds, Abort

CIRCLE OF TRUST/BOM:
Word of the day is inertia.  Inertia in a physical sense is that an object will remain at a constant velocity unless acted upon by an external force.  Unfortunately that is also true when that velocity is zero.  When we went into the safer at home mode and halted workouts, I didn’t think I would struggle with workout discipline like I did.  I had a few minor physical things, but the mental battle of getting up and working hard absolutely smoked me.  The fartsack was victorious more times than not.

My velocity was basically zero, and though I wish it weren’t true I am sure I wasn’t the only one who struggled without the accountability of my brothers standing in the gloom.  So now the external force is back in my life.  My brothers, standing at the fountains at 5:30 eagerly awaiting whatever silly nonsense I’ve come up with or whatever beatdown someone else has concocted.  They’re there, acting upon me and accelerating me more than they know.

AYE!!

10 for 10 + Yoga

THE SCENE: 60s – orange tape everywhere. The Big Ball’s beloved AO meeting spot (World’s Fair Park fountains) was sectioned off by orange tape and construction cones for what I can only assume is the work of an overzealous TN Vols fan.

F3 WELCOME & DISCLAIMER

 

  • Welcome to F3: Fitness/Fellowship/Faith
  • My name is Steam and I’m ready to get steamy.
  • Couple of things before we begin:
    • Not a professional
    • You’re here on your own volition
    • I don’t know any injuries you may or may not have – so with the PT we do today, modify as you need but push yourselves and the men around you when at all possible.
  • Because check it out – most people in the world aren’t out here – I think that’s a pretty accurate statement. But you are – make it count


WARM-O-RAMA:

 

  • 4 Count Merkin: 10 x 4 IC
  • Mountain Climber: 10 x 4 IC
  • Rockette: 10 x 4 IC
  • Squat-Bender: 10 x 4
  • SSH: 10 x 4 IC

THA-THANG:

[ Theme of 10s for the day ]

(Mosey to Big Ball Stairs)

[ 10 for 10 ]

  • All 10 exercises will be done here at the bottom of the stairs
  • 1st 5 Xs: execute together – bear crawl up this first flight of stairs – and run around to the right until we’re back here.
  • 2nd 5 Xs: execute together – run to the right and around – bear crawl down the stairs right back here
    • (Modification after 1st round of 2nd 5 Xs –> rain comes down and makes the stairs slick so walk down the stairs and execute 5 squats instead)
  • The Xs
    • 1st 5:
      • 10 merkins (down/up)
      • 10 V-Ups (1 count)
      • 10 wide merkins (down/up)
      • 10 spider-mans (1 count)
      • 10 4 count merkins

( 20 Seconds in between the 1st 5 and 2nd 5 )

  • 2nd 5:
    • 10 squats (down/up)
    • 10 plank jacks (1 count)
    • 10 iron mikes (1 count)
    • 10 Oblique crunches (1 count)
    • 10 lunges (1 count)

( 20 counts of rest )

“Sometimes the only way you can go is up – so up we go)

(Mosey up the full flight of stairs to the top)

(Mosey to WFP entrance across bridge on the Left)

[ Level Up ]

  • In a circular fashion around the monument at the entrance to WFP
    • 5 incline merkins on lowest level
    • push-up hands to the second level — 5 incline merkins
    • push-up hands to the top level — 5 incline merkins

[ DimeLight ]

  • Alternating lights, execute 5 SSHs or 5 merkins (all 1 count) until you get to the other side of the bridge – Al Gore
  • Tired? Sore? Push a little longer – and pull one of these guys with you to push as well

(PAX is spent – but still rocking)

(Mosey under the bridge by the water)

  • Battle buddy up
  • Battle buddy teams against either side of the tunnel/bridge below the Big Ball

[ 1 more + 5 ]

  • BB1: handstand against wall
  • BB2: Bear crawl to the middle (ruck as a point of contact)
    • Execute 1 merkin
    • Bear crawl back to recover BB1
  • BB1 & BB2 switch roles
    • However – BB2 now does 2 merkins
    • Same thing next time, except BB3 does 3, so on and so on
  • When BB team finishes 5 merkins total – hold the wall-sit

(Rest  = 5 SSHs in cadence)

  • BB teams back on the wall
  • BB1: Wall Sit
  • BB2: Long jump to the middle (ruck)
    • Execute 1 burpee
    • Long jump back to recover BB1
  • BBs switch roles
    • Same deal as above

(10 SSHs all together)

  • Single file line going towards AO
  • American Indian run back to ShovelFlag

[ At ShovelFlag/Next to AO ]

MARY:

[ Quarter-Pounder ]

  • 25 flutter kicks (4 count)
  • 25 LBCs (4 count)
  • 25 American Hammers (4 count)
  • 25 Mountain Climbers (4 count)

^^^Holy crap that’s a core killer ^^^

[ Yoga with Steam – 5 Minutes ]

  • Why? Because I’m getting old and sore and don’t stretch at all pre or post F3. And apparently it’s good for you, idk. It was a worthy endeavor.
  • Worked through a variety of slow movements – exposing and manipulating muscle groups that were worked today

COUNT-OFF & NAME-O-RAMA

12 PAX – No FNGs

CIRCLE OF TRUST/BOM:

 

[ What do you do when you don’t get the results you want? ]

MOLESKIN:

  • Training for Army OCS, and yesterday I didn’t get the answer I wanted. I was off by 4 points on my testing. Missed it by that much. I was pretty pissed. 4 points are you kidding me? I racked my brain going through what I could have done better, playing out hundreds of scenarios in my head – of what I thought would be a very different turnout. 
  • So what now?

 

  • And yeah – it’s disappointing but I have 2 options – (1) take it as a crushing blow and count myself down and out or (2) absorb the blow – get back up on the horse and move forward – realizing the work I need to do to make it happen next time. 

 

  • Regroup. Get back up. Stay in it.

 

  • Question/Challenge to all of us is this: when you don’t get the news or results you want – what’s your initial instinct and how do you pick yourself up and move forward. 
    • Maybe a bigger question is not what your initial instinct is but who/where do you run to?

Motivational Statement from a timeless classic: https://youtu.be/umSlEYfYzK4

 

 

Team Hoyt Mentality

THE SCENE: 45*, clear, and perfect
F3 WELCOME & DISCLAIMER Did that
WARM-O-RAMA:

Squat and reach
4-count merkins
Windmills
SSH
8-count bodybuilders
THA-THANG:
Quick mosey over to the long, straight sidewalk adjacent to the convention center. Six cones are set up down the length of the sidewalk, spaced 15-20 yards apart.  Each cone has an exercise and rep count, simply run between cones knocking out the exercises.  After completing the last exercise, lunge walk to first cone (fifth from start) and sprint the remainder.  First man back instructed to pick an exercise and knock it out until everyone returns.

  • Cone 1 – 10 burpees
  • Cone 2 – 15 tuck jumps
  • Cone 3 – 20 CDD
  • Cone 4 – 25 merkins
  • Cone 5 – 30 squats
  • Cone 6 – 35 leg lifts

Rinse and repeat, only this time grab a battle buddy.  You both still do all the reps, but you’re not alone.  Quick 10 count and mosey over to the base of the Big Ball stairs. Routine as follows:

  • 10 sit up ups at the bottom
  • Crawl bear up the stairs to the first big landing
  • 10 supermans
  • Wall sit until everyone completes

Assemble in front of the Big Ball, grab a different battle buddy from before.  One man knocks out pull ups on the Big Ball while their buddy does 25 squats.  Flapjack until both have done one round of each exercise.  Reassemble in front on the stairs, repeating the previous routine with another battle buddy.  Again, both doing all the reps, just not alone:

  • 10 sit up ups at the bottom
  • Crawl bear up the stairs to the first big landing
  • 10 supermans
  • Wall sit until everyone completes

Back to the Big Ball, doing pull ups until your partner relieves you.  Squats were substituted for Army quality 4-count merkins before relieving your partner.

Quick ring of fire with merkins, going around doing 1 rep, then 2, etc up to 5 reps.  Recover and mosey back to SP

MARY:
45* situps on each side
Freddy Mercury
BOAT/CANOEEEE!!!
COUNT-OFF & NAME-O-RAMA
12 Strong: Butterfly, G6, Hoops (FNG), Half Caff, Postman, 8 Seconds, Dovetail, Steam, Jenner, Backdraft, Swanson, Abort (QiC)
CIRCLE OF TRUST/BOM:
Use the Hoyt mentality.  Rick Hoyt was born with cerebral palsy, and despite doctors telling his parents he would be nothing but a vegetable his whole life, his family didn’t give up on him.  They continued working with him with a computer he gained the ability to communicate and eventually went on to graduate college.  Team Hoyt began in 1977 when Rick Hoyt asked his father if they could run in a race together to benefit a lacrosse player at his school who had become paralyzed.  He wanted to prove that life went on no matter your disability.  Dick Hoyt was 36 years old and not a runner.  After their first race, Rick said, “Dad when I’m running, it feels like I’m not handicapped.” This team has completed 257 triathlons, 6 of which are Ironman, 7 Half Ironman, and 72 marathons with over 30 being the Boston marathon.

We were in multiple two man teams this morning, and in that case you are either the fast man or the slow man.  Dick Hoyt would have never began his journey without his slow man.  They have went on to inspire countless people (YHC included) because the push from the slow man.  NEVER DOUBT YOUR IMPACT regardless of how you perceive your abilities.  Also, if you happen to be the fast man, you better be sure you’re bringing someone along.  Dick Hoyt carried his son between events, towed him while swimming, pushed him on the bike and in the wheelchair.  Without his son, he was just another competitor.  With him, a legend.