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.

Fountain City Four Corners

THE SCENE: Insert info about the weather, etc.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

ssh – 20
Tempo Merkins – 10
ssh – 20
Tempo squats -10
ssh – 20
Tempo Merkins – 10
ssh – 20
Tempo squats – 10

THA-THANG:
Mosey to Jane Allen and complete one loop showing each corner exercise
Bernie Sanders up the hills
Battle buddies will go opposite direction When you pass your battle buddy = 5 burpees ea

Corner one (bottom of Jane Allen) – 20 flutter kicks

Corner two (top of Jane Allen) – 20 bbs

Corner three (top of Gresham) – sand bag toss cone to cone

Corner four (bottom of Gresham) – 15 Curls & 15 OH triceps ext. with coupon

completed 2.5 rounds

COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:

“Deeds will not be less valiant because they are unpraised.” – Aragorn
J.R.R. Tolkien, The Passing of the Grey Company, The Return of the King

 

F3 500

THE SCENE: Misty wet morning, perfect for early morning beatdown
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

20 Side Straddle Hops on a 3 count, 10 Cherry Pickers, 10 mountain climbers on a 3 count, 10 Manly Arm Rotations forward, 10 Manly Arm Rotations backwards

THA-THANG:
Mosey over to the Amphitheater for the F3 500. Battle buddy up. Battle buddies collectively do 100 Incline Merkins, 100 Big Boy Situps, 100 Pull Ups, 100 Flutter Kicks on a 3 count, 100 Overhead Claps on a 3 count. While one buddy is doing exercise the other is running a lap around the amphitheater. Once completed we moseyed over to Big Ball stairs. Bear Crawl to the top, 10 mountain climbers at the top and run back down. Mosey back over to the under the bridge. Lunge from one side to the other. 1 minute wall sit into lunge back across to 10 air squats. 20 flutters on a 3 count. 15 Cobra’s. Mosey back to the amphitheater for some mary. Then reconvene at AO.

COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
Building off Abort’s COT talk about inertia I came across this quote about quitting. “If you quit now… you’ll end up right back where you first began, and where you first began, you were desparate to be where you are right now. Keep going.” Whether it be F3, work or life goals, don’t give up. My M compares me to a boulder on a hill. Super hard to get going but once you give it that push and it comes to the point where the slight bit of momentum catches it going forward it’ll be hard to stop. Let’s be the boulder, be tenacious in going after our goals.

MOLESKIN:
Grossly underestimated the time it would take to finish the 500. Need to plan more exercises to have in the back pocket just in case.

ANNOUNCEMENTS:
TTTP

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.

 

 

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!