F3 Knoxville

3/19/2020 Remote WOD

Welcome to F3 Knoxville’s Remote WOD#2.

Following in Steam’s example and using his words:

While this might not follow our typical beatdown at any given AO, hopefully this will provide a way for you to get after it, just like we normally do all together.

Wherever you find yourself at today, carve out some time and put in some work. Your F3 brothers around our region will be rocking this at different times throughout the day. Even remotely, there are still ways to lock shields and stay in the fight. Let’s get it done today High Impact Men!

THE SCENE: Thursday, March 19, 2020: 12am – 12am

  • Home, driveway, park, etc. Give yourself some room.
    • Not a gym.

Timeframe: This is on you. Hold yourself accountable just like you would at a normal F3 workout. Just because this is a virtual Q, it doesn’t mean you can’t call-out/push a battle-buddy, just gonna look different.

Safety-Brief: Obviously you’re doing this on your own volition. Push yourself just like you do at F3. Go ahead and get it in your mind that you’re not going to quit. Audibly tell yourself “I will not quit.”

    • I’m not a professional
    • Per usual – if you need to modify anything – do it. Like I said above, this is on you!

Equipment needed: A timer (stopwatch, cell phone, hourglass, sundial – if you are doing this not in the gloom)

F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

  • Side Straddle Hops (SSH) 25x In Cadence (IC) (25 reps on a 4 count – or 50 if you don’t want to do a 4 count)
  • Little Baby Arm Circles 10x IC Forward (10 reps on a 4 count forward) then 10x IC Reverse (10 reps on a 4 count backwards)
  • Imperial Walkers 20x IC (start with hands on head, elbows out)
    • 1 = lift left leg and lower right elbow by leaning head and shoulders towards left knee
    • 2 = back to standing
    • 3 = lift right leg and lower left elbow by leaning head and shoulders towards right knee
    • 4 = back to standing
  • Squats 20x
  • Mountain Climbers 20x IC (20 reps on a 4 count)
  • Merkings 20x
  • Cherry pickers 10x IC (10 reps on a 4 count)
  • Little of this, little of that (right arm stretch, left arm stretch)

THA-THANG:

This is an easy one to work through on your own. Set a 30 minute timer and see how many rounds you can do. (If you want extra, do this with your ruck).
Round 1 – 5 reps of each
Round 2 – 10 reps of each
Round 3 – 15 reps of each

Everything increases AMRAP
  • 5x Burpees
  • 5x Squats
  • 5x 4-Count Mountain Climbers
  • 5x Merkins
  • 5x Big Boy Situps
  • 5x 4-Count Flutter Kicks

MARY:
Take a short mosey (can be a jog or walk) to cool down. Aim for a .25 mile to .5 mile. Breathe and enjoy the world around you.

COUNT-OFF & NAME-O-RAMA

Post a photo/video in the F3KNoxville GroupMe with how many rounds you completed, Hospital name, Age, F3name.

CIRCLE OF TRUST/BOM:

Will be posted on 3.19.2020 to the F3Knoxville GroupMe and added back here.

MOLESKIN:

Even though we might be OYO (on your own) for workouts right now. As PAX of F3 we are never OYO. Your brothers are always right here ready to help when needed. Don’t be to proud to reach out. I will be the first to admit that it is easy to say I can do it, I don’t need help. We are here.

 

No Compromise with yourself

THE SCENE: Overcast, 59°F, Feels like 59°F, Humidity 43%, Wind 4mph from SW
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

30x SSH IC
10x LBAC forward IC
20x Seal claps IC
20x Overhead claps IC
10x LBAC reverse IC
Little of this, little of that

THA-THANG:

Mosey around the park to a pavilion.

Ladder:

  1. 10x Burpees
  2. 10x Burpees, 25x Merkins
  3. 10x Burpees, 25x Merkins, 50x Lunges
  4. 10x Burpees, 25x Merkins, 50x Lunges, 100x BBS
  5. 10x Burpees, 25x Merkins, 50x Lunges, 100x BBS, 150x Squats

MARY:

20x flutter kicks IC
10x bruce lees IC

COUNT-OFF & NAME-O-RAMA
Herbie, Duggar, Filter, Bubble Wrap, Mend House – FNG Rebel, FNG Michelangelo, Streaker, and one who had forgotten his F3 name
CIRCLE OF TRUST/BOM:
Compromise: Jocko Willnik

MOLESKIN:
Prayers for Rebel’s mom who has pancreatic cancer that has spread to her liver.
ANNOUNCEMENTS:

No Compromise Ladders

THE SCENE: Overcast, 46°F, Feels like 46°F, Humidity 92%, Wind 2mph from S
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

  • SSH 30x IC
  • LBAC 10x IC Forward, Overhead Claps 15x IC, Seal Claps 15x IC, Morrocan Night Club 15x IC, LBAC 10x Backwards
  • Little of This, Little of that, Some of These, Some of those

THA-THANG:

Ladder:

  1. 10x Burpees
  2. 10x Burpees, 25x Merkins
  3. 10x Burpees, 25x Merkins, 50x Lunges
  4. 10x Burpees, 25x Merkins, 50x Lunges, 100x BBS
  5. 10x Burpees, 25x Merkins, 50x Lunges, 100x BBS, 150x Squats

Mosey around the parking lot

Lazy Dora as the group.
1 Pax does exercise while others hold the ‘rest’ position

  • 10x Merkins, Plank
  • 20x LBCs, Boat
  • 30x Squats, Al Gore

MARY:

  • Flutter kicks 30x IC
  • Hello Dolly 15x IC
  • Freddie Mercury 15x IC
  • Boat/Canoe

COUNT-OFF & NAME-O-RAMA
Herbie, Fast-n-Easy, Boogaloo, Natty, Simmons
CIRCLE OF TRUST/BOM:

Compromise: Jocko Willnik

MOLESKIN:
Insert any personal comments, notes, devotion content, etc.
ANNOUNCEMENTS:
Wesley House Snack drive, Q-school this Saturday, Upcoming Convergence at JUCO in March

Murph at the Quacken

THE SCENE: Partly Cloudy, 34°F, Feels like 34°F, Humidity 98%, Wind 2mph from NE
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

SSH, LBAC, Little of this Little of that
THA-THANG:

The Murph:
1 mile run
100 Pull-ups
200 Merkins
300 Squats
1 mile run

MARY:

Some Myrtle stretches

COUNT-OFF & NAME-O-RAMA
Herbie, Filter, Mr. Wedgie
CIRCLE OF TRUST/BOM:
Insert the WORD here.
MOLESKIN:
Communication is key in all of relationships. A big part of that is listening.

Many times I am forming my response even before someone is done talking. I’ll have the solution ready to go to fix the whole situation, but many times I either didn’t really listen or a solution wasn’t needed, just my ability to listen and respond.

Listen carefully and respond when needed.
ANNOUNCEMENTS:

Thrusters & CMU work

THE SCENE: Light Rain, 50°F, Feels like 50°F, Humidity 99%, Wind 3mph from ENE
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

  • SSH 30x
  • Squats 20x
  • Little of this, little of that

THA-THANG:

CMU Fun:

  • 150x Thrusters (February F3Knoxville Challenge) timer started
  • While PAX were finishing the challenge
    • 20x incline merkins
    • 20x presses
    • 20x flutter kicks
  • Back to the regular programming
    • WITH CMU: 5x Curls, Overhead Presses, Tricep Extensions
    • WITHOUT CMU: 5x Burpees
    • WITH CMU: 10x Curls, Overhead Presses, Tricep Extensions
    • WITHOUT CMU: 10x Burpees
    • WITH CMU: 15x Curls, Overhead Presses, Tricep Extensions
    • WITHOUT CMU: 15x Burpees
    • Repeat, working down from 15
  • WITH CMU: 5x Hammer 4ct, 5x presses, 10x Hammers 4ct, 10x presses
  • 20 Flutter kicks CMU overhead
  • 20 Incline merkins
  • 20 decline merkins

MARY:

  • 20x Bruce lees
  • 10x Hello Dolly
  • 10x Freddie Mercury
  • 30x LBC
  • 1 Min low plank with alternating knee dips
  • Boat/Canoe to finish

COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
Man was not meant to go it alone. We are together with Christ, together with our M, and together with the fellow PAX. We are far stronger and can do more when we are together.
MOLESKIN:

ANNOUNCEMENTS: