F3 Knoxville

D-Day Anniversary Memorial Beatdown

THE SCENE: 70s
F3 WELCOME & DISCLAIMER

Welcome to F3 men! Fitness – Fellowship – Faith. And welcome to the 75th anniversary of D-Day 21-gun salute. My name is Steam and I am honored to be your Q this morning. I am not a professional and you are here on your own volition this morning. You chose to be here – just like the man on your left and right did. If you need to modify any of the exercises we do this morning, feel free to do so – you know your body better than anyone else. HOWEVER – I encourage you to look across the street (points to the East TN Veterans Memorial site) and REMEMBER those who chose to run into open gunfire so you could be here this morning. When it gets tough in the next 45 minutes, when you’re hurting, or when your battle buddy is hurting – remember those who are worth remembering.

Everything we do this morning will be 21 reps either on a 4-count or 1-count

WARM-O-RAMA:

Side-Straddle Hop (SSH): 21×4 in cadence

Bend & Reach: 21×4 in cadence

Windmill: 21×4 in cadence

Merkin: 21×4 in cadence

Baby Arm Circles: 21×4 in cadence

THA-THANG:

  • Q aligns PAX shoulder to shoulder facing the Big Ball AO green space/field
  • “I’m Up – He Sees Me – I’m Down”
    • ^^ 3 commands ^^
      • I’m Up = sprint
      • He Sees Me = get down flat
      • I’m Down = Stay down flat until the I’m Up command is given
    • PAX sprints across field listening for the 3 commands
    • Simulates running towards an objective with enemy fire coming toward you
  • Rinse & Repeat back across – but with buddy drags/fireman carries

 

  • PAX mosey to Big Ball stairs
  • “Take The Hill”
    • Get in battle buddy teams
    • Teams bear crawl up the stairs until they reach a flat landing
    • Flat landing = 21 sit-ups each person
    • Rinse & Repeat until all PAX are at the top
  • Once at the top – PAX holds the plank for 21 seconds – 2x

 

  • PAX mosey to bridge to the left of the amphitheater stage
  • Hands interlocked behind heads – PAX lunges across bridge and moseys into the amphitheater, on the stage
  • Q leads PAX in 21 1-count SSHs on stage, sprint to the top of the amphitheater
  • Swanson leads 21 1-count SSHs, everyone sprints back down
  • PAX performs 21 1-count incline merkins on the stage – with the commands of “Up – Down”

 

  • Mosey to the edge of Big Ball AO field/World’s Fair Park field

 

  • Q instructs the PAX that the last part of this workout will be in silence after a quote and explanation of what’s to come

 

  • Q reads General Douglas MacArthur
  • It is my earnest hope – indeed the hope of all mankind – that from this solemn occasion a better world shall emerge out of the blood and carnage of the past – a world founded upon faith – and understanding – a world dedicated to the dignity of man and the fulfillment of his most cherished wish for freedom, tolerance, and justice

  • Q: “Now we’re going to take this field, and we’re going to take it hard. We will sprint all the way across the field, across the street, to the front of the East TN Veterans Memorial Site. I will lead us in 21 1-count merkins and 21 1-count SSHs in silence once we are over there.

 

  • PAX takes the field – and takes it with a sense of urgency and purpose.
  • PAX executes silent exercises and walks into the center of the memorial.
  • Q prays over the site, the men, the PAX, and initiates the COT

MARY:
Time of Workout: 50:13

Mileage: 1.2 miles

COUNT-OFF & NAME-O-RAMA
10 PAX – no FNGs
CIRCLE OF TRUST/BOM:
Soot called in from deployment in Kuwait to deliver the BOM this morning – talked about the character of those men who charged the beaches 75 years ago – tied it into the 3 Fs of F3 – specifically the importance of the third F – realizing that we were created for so much more and that there is a higher being that we serve. No matter what the “beach” looks like in front of you – no matter how daunting it looks – charge at it knowing He goes before you.

Make it as tough as you want it

THE SCENE: In the lower 60s with no humidity, peerrffeeccctttt
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

Plank merkins x10 IC
10&2 lunges x10 IC
SSH x10 IC
Burpees x5 OYO

THA-THANG:
Mosey to the south end of the world’s fair lawn, and around the pond toward the Big Ball.  Stop for count off underneath bridge.  Five stations, 3 men per group after count off.  Only the group doing Lion Kings has a set number, the rest of the PAX instructed to go as hard as they want.  “You made the choice and got out of bed, make the workout as hard as you want.”

  • Freddy Mercury’s
  • Imperial squat walkers
  • Crab cakes
  • Hand release merkins
  • 10 Lion Kings with CMUs, followed by sprint to Big Ball for 5 pull ups

The group doing Lion Kings and pull ups are the bump group.  Once they finish their pull ups then run to group 1 and bump them, who then bump group 2 Etc. Continue until everyone has been through the circuit.

Mosey to pedestrian bridge between Big Ball and the amphitheater.  Lieutenant Dan’s across the bridge: 4 lunge walks, 4 squats, repeat until you get to the other side.  Low plank until everyone finishes.

Back up and mosey to the amphitheater.  Exercises grouped to give no rest on muscle group, done in quick succession:

  • Derkins x15
  • Merkins x15
  • Incline merkins x15

Hold the bottom of a squat until everyone finishes up.  Same routine for the next set, exercises done without rest, then hold a squat until everyone finished up.

  • Leg lifts x15
  • Flutter kicks x15 (4-ct)

Mosey back to start point, collecting cones and CMU’s on the way.

MARY:
No Mary, just ATMs to cash out.
COUNT-OFF & NAME-O-RAMA
15 including 1 FNG: The Voice, Reverb, Positron, Church Mouse, Rousey, Quarantine, Carrot, Gesundheit, Daniel Son, Half Caff, Cowbell, Passport, Jackie Joyner, Swanson, Abort
CIRCLE OF TRUST/BOM:
“Not all leaders set out to be leaders. People set out to live their lives, expressing themselves fully.  When that expression is of value, they become leaders.  So the point is not to become a leader.  The point is to become yourself, to use yourself completely – all your skills, gifts and energies – in order to make you vision manifest.  You must withhold nothing. You must, in sum, become the person you started out to be, and to enjoy the process of becoming.”

Big Ball Slurpee

THE SCENE: warm and muggy
F3 WELCOME & DISCLAIMER – Nope, not a professional
WARM-O-RAMA:

20 SSH

10 each of baby arm circles (both ways), Moroccan night clubs, and over head claps

15 tempo squats
THA-THANG:
7/11’s – 7 pairs of exercises done by 10 reps of exercise A/1 rep of exercise B (9/2, 8/3, etc)

pairings:

8 count body builders & Rockettes

BBS & Sprint (30yards)

60lb Sand Bag Toss & Burpee

Flutter Kicks & Monkey Humpers (Both on 4 Count)

Incline Merkins & Box Jumps (or Step-ups)

Lunge & CMU Curl

Inch Worm Merkins & Squats
MARY:
no time for Mary
COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
the grass is greener where watered, not necessarily on the other side…

MOLESKIN

ANNOUNCEMENTS:

Memorial day convergence

Short Notice

THE SCENE: 44 and clear
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

Baby arm circles 12 forward/back on 4 count

A little of this/that.   Michael Phelps

Cherry pickers x 5

SSH x 25 on 4 count

Tempo squats x 10

Tempo merkins x 10

THA-THANG:

  •  Mosey to the playground for some CMU work.  25 curls, overhead presses, BBS, Tricep extensions, bench press, rows.
  • Mosey towards the Big Ball.  3 laps around the pond with 4 stations of exercises.  5 burpees under the bridge, 10 big ball pull ups, 15 merkins on the bridge, 20 squats under the amphitheater.
  • Mosey to Candy Factory for Dora’s:  50 BBS, 100 merkins, 150  flutter kicks (4ct), 200 squats.  While partner performs exercises, the other Pax is running up the hill towards the art museum ( Bernie Sanders  the first half and sprint the second)
  • Mosey back to AO for Aiken Legs:  20 squats, 20 box jumps, 20 lunges (10 each leg), 20 split jacks (10 each leg).

MARY:
Edward Scissor leg x 20 (4 ct)

Flutter kicks x 15 (4 ct)

Side to Side pickle pounders x 15 (4 ct)

 

COUNT-OFF & NAME-O-RAMA
3 HIMs

Problems and Promises

  • THE SCENE: 63 degrees, cloudy, a slight drizzle on the drive in, but stayed dry.
  • F3 WELCOME & DISCLAIMER
  • WARM-O-RAMA:
    Baby arm circles 4 ct 12 forward/back

Cherry pickers x 5 with stretch

Michael Phelps.  A little of this/that

SSH x 25 4 ct

Tempo squat x 10

Tempo merkins x 10

THA-THANG:

  • Mosey to the Big Ball for Morning Call:  Pax line up in plank position.  First person does 5 Big Ball pull-ups, rest of the Pax in plank position, as first person calls out his pull ups, Pax performs 5 merkins, switch and repeat until everyone has completed pull-ups.
  • Mosey to the parking lot by the Crew House.  Lunge:Burpee the bridges, 4:1 first bridge, 4:2 second.
  • Modified Ring of Fire:  Grab a rock and circle up.  Exercise curls.  1st PAX calls out ? Number of curls then says go.  Group drops and does 1 burpee then back in position.  Pass your rock to the left and repeat until all PAX have called out ?number or reps.  Repeat with tricep extensions.
  • Partner up for a modified Dora.  Round 1:  1st PAX Alternates betrween 10  4ct flutter kicks and 10 4ct American Hammers while partner runs to top of the steps, performs 10 CDD then run back, then switch.  Round 2:  alternate 10 4ct box cutters and 10 4 ct American Hammers.  Round 3:  Alternate 10 4ct Edward scissor legs and 10 4ct American Hammers.
  • Mosey back to AO, lunges over the bridges.

MARY:
No time.

COUNT-OFF & NAME-O-RAMA

9 men strong.  Welcome One Call from Myrtle Beach.  Wings and Gesundheit were also present, but I could not find their tags.

CIRCLE OF TRUST/BOM:
“Let God’s promises shine on your problems.”  Corrie ten Boom