F3 Knoxville

Return the ring to Mordor

THE SCENE: 72 degrees. Heckin sweaty
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

SSH – x25 IC

Cherry Pickers – x10 IC

Annie’s – x7 ea front and back IC

Imperial Walkers – x15 IC 4CT

Captain Thors – x5 IC

THA-THANG:
Indian run with the One Ring (my 3-y/o’s hula hoop) held high over head to the bridge that crosses the creek below the hill. Welsh Dragon across the bridge. Mosey to bottom of Stairs to Mordor for some Dora.

  • 150 LBCs
  • 150 Merkins
  • 150 American Hammers 4CT
  • 150 Jump Squats
  • 1 PAX does the exercise while partner runs to the top of the stairs for 1 burpee and then back down to pick up where partner left off. Repeat until finished.

Indian run back to AO with the One Ring – stopping at bridge to Welsh Dragon across.

MARY:
Flutters – x15 IC 4CT

Edward Scissorlegs – x10 IC 4CT

Boat / Canoe for time

COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
Half Caff, Swanson, Abort, Reverb, Jenner, The Voice, Cowbell, Filter, Amazon on ruck.
MOLESKIN:

From Gandalf –

“It is not our part to master all the tides of the world, but to do what is in us for the succour of those years wherein we are set, uprooting the evil in the fields that we know, so that those who live after may have clean earth to till. What weather they shall have is not ours to rule.”

 

Full Bird Beatdown

THE SCENE: 76* and humid as crap.  A few different Misfires listed in GroupMe, this Misfire is Colonel Mike Anders. At least the fourth of the Anders clan to ring the second bell and Q in Knoxville.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

Bend and reach stretch
Row stretch (arms extended overhead and flat, then sit up while also crunching your knees in, then holding)
Squat and reach
Crunchy twists (can’t remember what he called them, 4 count exercise with legs up like you’re going to crunch, but rotate knees together to each side)
Merkins

THA-THANG:
Top 40 countdown around the World’s Fair Lawn.  At each corner of the lawn, there is an exercise listed and on the longer sections a method of movement.  Instructed to do 4 laps, starting with 40 of each exercise, then 30, etc.  So 40/30/20/10 but the movement between remained.

  • Merkins – then lunge over halfway down the long side, run at the line to next corner
  • Squats – run to next corner
  • Mountain climbers – power skip/jump halfway, then run to next corner
  • Prisoner squats (hands behind head, feet pointing outward as much as comfortable) – run to next corner

Repeat four laps with decreasing reps.

Form up in field for Jane Fonda 5:1 for each leg, just to completely destroy what was left of our legs.

COUNT-OFF & NAME-O-RAMA
9 Strong: Casper, Duggar, Misfire, Cowbell, The Voice, Jenner, Reverb, Passport, Abort
CIRCLE OF TRUST/BOM:
(Doing my best to remember) Character versus competency.  We all strive to do our jobs and perform daily tasks with competency, to do the best job we can do.  However, always be aware of risking your character to get the job done.  We can always change careers, but our character should remain unflinching and unbroken. Aye!

13 Is A Lucky Number


THE SCENE: 60s, cool. Ice cool.
F3 WELCOME & DISCLAIMER

  • Welcome to F3: Fitness – Fellowship – Faith!
  • My name is Steam and I am delighted to be your Q this morning!
  • I am not a professional and you are here on your own volition – which means no one is going to force you to do anything this morning – you have to make the choice to push yourself and those around you!
  • If you need to modify any of the exercises we do this morning feel free to do so.
  • Today is the 13th day of June and day what you will about the number 13 but I’m feeling pretty lucky, I hope you are too! Let’s keep the mumblechatter and morale high this Morningside !!!!


WARM-O-RAMA:

  • Cherry-Picker: 13×4 IC
  • SSH: 13×4 IC
  • Rockette: 13×4 IC
  • Imperial Walker: 13×4 IC
  • Torso Twist: 13×4 IC

.
THA-THANG:

Mosey to Market Square Pavilion

Swanson leads PAX in 10 1-count merkins by Eddie’s Health Shoppe on Union

Abort leads PAX in 10 1-count merkins by market square bell

    • Get in battle buddy teams
    • BB1: sprints down to splash pad
      • Executes 13 squats (1-count)
      • Sprints back to recover BB2
    • BB2: executes 13 4-count flutter kicks
    • Once both you AND your BB complete two evolutions of squats, recover right here in the squat position.
  • Mosey to Market Square parking garage
  • Tower of Power
    • 6 floors (all 1 count)
    • F1 = 13 merkins
    • F2 = 13 big boy sit-ups
    • F3 = 13 squats
    • F4 = 13 flutter kicks
    • F5 = 13 Apollo onos (at top)
    • F6 = 13 smurf jacks (at top)
  • Mosey back to AO

COUNT-OFF & NAME-O-RAMA
10 PAX
CIRCLE OF TRUST/BOM:

    • Goliath Must Fall
    • Fear Must Fall
    • “But now thus says the Lord, he who created you, O Jacob, he who formed you, O Israel: “Fear not, for I have redeemed you; I have called you by name, you are mine.”
    • ‭‭Isaiah‬ ‭43:1‬ ‭ESV‬‬
    • https://www.bible.com/59/isa.43.1.esv
    • Who or what is your Goliath today and this week?

KEEP THE FAITH & FIGHT THE GOOD FIGHT!

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.”