F3 Knoxville

Walter and Abraham

THE SCENE: 73* (I really can’t remember that is a guess, warm and humid and perfect)
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
I started the warm up by telling the story from this past weekend at the 9/11 Memorial in NYC.  I walked up to the north memorial and placed my hand on a name: Abraham Zelmanowitz.  I remembered the name just because of how unusual it is.  Later in the museum, as fate would have it I saw his name again, along with his story.  He refused to evacuate his building because his friend and coworker, Ed Beyea, was a quadriplegic and could not evacuate in the stairs.  He waited with his friend along with an FDNY firefighter for help and perished when the tower collapsed.  This man died before he’d leave a friend behind.

  • SSH
  • Three point squat
  • Shoulder taps from plank
  • Moroccan night clubs

THA-THANG:
Mosey to the Big Ball stairs for 9/11 WOD: Perform 9 reps at bottom, at first landing, and at top for 11 rounds: 9 merkins at bottom, 9 squats at first landing, 9 BBSUs at top.  Repeato x11.  Stop random person from walking away with the key bag and all our stuff.

On the ground, I had written the fallen first responders broken down into their jobs:

  • 8 EMTs
  • 23 NYPD
  • 37 Port Authority
  • 343 FDNY

These people charged into fire and unknown to provide aid to people they’d never met before.  So we are going to honor them with exercises.
EMTs – Eight, 8-count bodybuilders
NYPD – 23 plank jacks
Port Authority – pull ups
FDNY – 343 flutter kicks as a group

Return to SP

COUNT-OFF & NAME-O-RAMA
10 Strong: Operation, Casper, Wings, Swanson, Alter Boy (LexSC), Passport, Carrot, Quarantine, Ripper, Abort
CIRCLE OF TRUST/BOM:
My second person I wanted to honor did not perish on 9/11.  Though that was the day that ultimately determined his fate.  Walter Greene Jr, who was a Connecticut state trooper and Marine Corps veteran, passed away on May 31, 2018 from cancer caused from his involvement in the recovery efforts directly following the 9/11 attacks.  Trooper Greene was a canine handler, and was part of the search and rescue effort.  The search and recovery effort was a 24 hour a day operation that lasted 8 months.
We are losing first responders every day, STILL.  People who disregarded everything in an attempt to save just one person.  We cannot let the heroes of that day fade away.  We must tell their stories and learn of more, and repeat them to people who may not know.

inertia

THE SCENE: Low 70s?  I honestly can’t remember, wasn’t too humid though.  Every day is a perfect day.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

  • 3 point merkins
  • Tempo squat
  • Manly arm rotations
  • Hillbilly
  • SSH

THA-THANG:

Mosey to Preacher lot, pair up.

Partner A alternates between 10 rock curls and 10 side raises with rock, partner B runs to opposite side of lot for exercises. Stop at half way cone for 2 burpees going each direction. Flapjack. Exercises:

  • 20 merkins
  • 15 jump squats
  • 20 big boys
  • 20 Freddy Mercury
  • 20 hand release merkins

 

Mosey back to lot just across train tracks for chest day. Start under bridge, 15 wide merkins, run to curb for 15 ranger merkins, run back to bridge for 15 diamond merkins. Plank and wait for everyone to finish. Rinse and repeat for a second round.

 

Mosey back to start point and everyone grab a bench. 10 step ups (modified from box jumps for safety because of the wet benches), then 15 squats and sprint a circle around the lights. Rinse and repeat for a second round.

MARY:
Reverse crunches
American Hammers
Hello Dolly
COUNT-OFF & NAME-O-RAMA
Perfect 7: G6, Clark, Orkin, Swanson, Operation, Passport, Abort
CIRCLE OF TRUST/BOM:

Inertia – a property of matter by which it continues in its existing state of rest or uniform motion in a straight line, unless that state is changed by an external force.  This past Saturday I had a lot to do after the workout, so I intended to rest a bit before I had to go to work.  I decided to re-hang some curtains that were removed to repair my bedroom wall.  Then I was going to rest.  When I finished doing that, my M was doing the dishes so I thought I’d go clean the main bathroom in the house.  Then the other bathroom. Then swept and helped vacuum… before I knew it we had somewhat accidentally cleaned the house.  But because we were in motion, we stayed that way.

This tied in to the Q Source this week after listening to the 43 Feet podcast.  You don’t try to convince a man to buy an F3 shirt, slap a sticker on his car and post 5 times a week right off the bat.  You ask if he wants to come join a workout, one time.  But what you’ve set in motion is the chance for that outcome.  Just make sure you don’t let rest be the state you’re in.  Always have even a small amount of movement towards your physical, relational or spiritual desired state.  And keep it rolling.

 

 

Standard Workout

THE SCENE: Clear 70 degrees
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

MARs (Manly Arm Rotations) x 15 ED

Imperial Squat Walker x 15 IC

SSH x 30 IC

Overhead Clap x 40 IC
THA-THANG:

Jump Relay: Partner up. P1 does 5 burpees, 5 diamond merkin, and 10 BBS while P2 holds plank. When P1 finishes makes double foot jump and places cone a heel and runs back to partner. Flapjack. Move cone to finish line.

No Pain, No Gain: Partner up. P1 does 15 BBS while P2 holds feet in plank. When done P1 does wide merkin while P2 hits the cones. Then flapjack. Progression of cones is 1, 1-2, 1-2-3-2-1.

  • Cone 1: 5 Burp
  • Cone 2: 10 Burp
  • Cone 3: 15 Burp

Double Dutch: Partner up. P1 lunges to cone 1, sprints to cone 2 and does exercise. P2 jumps rope till P1 returns.

  • Diamond merkin, side lunge, BBS, Burpee x 5 reps each. (Ran out of time and only got one round)

MARY:
Capn Thor
COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
Standard: A level of quality or attainment. An idea or thing used to measure, norm, or model in comparative evaluations.

We have different standards in all that we do and we must meet the standards or the final product is not correct. God created the Earth and all that is in it and it was perfect. The fall of man occurred. The standard set by the creator was no longer met. God loved His Creation so much that he wanted to regain the standard. He sent His only perfect Son, Jesus Christ, who met the standard and IS the standard to correct the broken creation. We could never meet the standard without Jesus. We are viewed by God through His Son and we are seen as correct, clean, and meeting the standard. We are heirs with Christ. He is our elder brother and we need to carry this hope and joy with us and pass it along to those around us. We are sons of the Living God.
MOLESKIN:

ANNOUNCEMENTS:

Cleaning up the Big Ball

THE SCENE: 68 degrees, slightly muggy.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

0 Burpees.

SSH x25 IC 4ct

1 Burpee

BAC x10 IC 4ct

2 Burpees

Cherry Pickers x10 IC

3 Burpees

Tempo Merkin

4 Burpees
THA-THANG:
Mosey to Waterfall Bridge with 30# baby. Relay Run.

Partner up to Vacuum Cleaner across bridge. 1 partner on ground while other partner holds legs in wheelbarrow position. Walk across on hands. Do 10 merkins on opposite side while in wheelbarrow position. Flapjack to return to start.

Mosey to Ampitheatre stage with 30# baby. Relay Run.

11s

  • V-up at the bottom on stage
  • LBC at the top of stairs

Escalator! – Do a lap around the ampitheatre after each set

  • 10 Box Jumps – run a lap
  • 20 Burpees – run a lap
  • 30 Merkins – run a lap
  • 40 Squats – run a lap
  • 50 Lunge-Walks – run a lap
  • Plank when done

Mosey back to AO with 30# Baby. Relay Run.

MARY:
Fire Drill!

All PAX circle up and do chop feet. 1 PAX yells “FIRE!”. Everyone drops, rolls right, does 1 merkin, rolls left, and back on their feet. Repeat with a new PAX shouting fire for time.
COUNT-OFF & NAME-O-RAMA
Abort, Orkin, Ariel, The Voice, Clerk, G-6, Steam, Operation, Red Writer, Swanson, Hokie, Apollo, Reverb, Casper, Filter
CIRCLE OF TRUST/BOM:
From Jocko Willink – BEGIN – This is where it begins. In the darkness. Before the sun and the birds and the world. Every day. When the alarm sounds. IT IS TIME. Rise – Despite fatigue and soreness. Curse the warmth of the bed. Curse the comfort of the pillow. Fight the temptation of weakness. Get up and go. Do it quickly, without thought. Do not reason with weakness. You cannot. You must only take action – Get up and go.
ANNOUNCEMENTS:
TTTP is coming up on Sept 14!

not going to ruin your day

THE SCENE: 78* and about 114% humidity, perfect recipe to smoke some goo
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

Squat and reach x10
Shoulder taps x15
Tempo lunge x10
3 point merkins x10
THA-THANG:
Short mosey out of start point and over to base of Big Ball.  Routine all start with 1 rep of exercises, and increase each round by 1 rep until Q calls time.  This sucked…

  • 1 pull up on Big Bal
  • Crawl bear the steps to the big landing
  • 1 Burpee
  • Lunge flat ground to cone (roughly 15-20 yards)
  • 1 Hand release merkin
  • Sprint to stairs and return to Big Ball

Lather rinse repeat increasing reps of pull ups, burpees, and hand release merkins.  I think our Jack Rabbits got to 7 or 8.

Short mosey to pedestrian bridge over the pond.  Lt. Dan’s across the bridge to even out our legs a little bit: Four lunge steps, four air squats all the way across and Al Gore waiting for the six.

Another short mosey into the amphitheater and everyone on their six for quick ab work:

  • Flutter kicks x15
  • American hammers x15
  • 3 minutes of plank, alternating between high and low plank at 30 second intervals (its fun to pour sweat while not moving)

Quick set of Sevens on the amphitheater steps, starting with six sit up ups at the bottom and one jump squat at the top, running through the routine.

Short mosey back to start point.

MARY:
No time for Mary today
COUNT-OFF & NAME-O-RAMA
10 Strong: Butterfly, Swanson, The Voice, Ariel, G6, Orkin, Carrot, Steam, Reverb, Abort
CIRCLE OF TRUST/BOM:
I woke up this morning and hadn’t set any of my stuff out (risk waking my M up), didn’t lock one of my house doors, and realized I left a load of laundry in the washer last night (which until now I’d never done in my life).  Two years ago, I would have absolutely let this ruin my day.  I could have talked all day about how bad a morning I had, then let it dictate the rest of my day until I had a horrible day.  Because of the discipline and lessons learned from F3, I really couldn’t help but laugh at myself and just know that I can fix all of those things in two or three minutes.  AND, it will make me stop letting routine things be so routine and I will pay more attention.  The point is, don’t let the little things ruin your day or week or even more.  Don’t let a bad 5 minutes turn into a bad day.

Lots of prayer requests this morning: Butterfly and his job search and his friends who had someone crash into their house, Carrot’s father diagnosed with cancer, Reverb’s brother (and ours) Church Mouse struggling with mental health issues, The Voice’s mother with her sight and continued health issues.  Lets lift our guys up!! Aye!!