F3 Knoxville

Good Friday CMU Tour

THE SCENE: A little Chilly around freezing at circle up
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

Started with 20 SSH, Baby Arm circles F and B x10, OH Claps and Front Claps x10, Tempo Merkin x10, Plank Jacks x10 ***ALL ON 4 COUNT***  Finished out warm up with 20 Rocky Balboa’s
THA-THANG:
Grab a CMU for a 5 station 5 exercise 30 seconds at a time AMRAP

Exercises were

  • Curls
  • OH press
  • Blockee’s
  • Squats
  • 4ct Flutter

We went form Circle up to base of Everest, up Everest and back around

5 stations in all 1. At First Stop sign 2. At bottom of path towards Everest 3. bottom of Everest 4. top of Everest and 5. back to stop sign.

MARY:

COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:

The object of the Q was to get a feeling for what Christ went through (on the smallest of scales) on Good Friday.  We carried our CMU’s only a bit further than Christ and Simon carried the cross member that day.  The idea was to honor the sacrifice.

Isaiah 53:5

 

They that wait upon their partner

THE SCENE: Clear, upper 30s, nice view of the moon. Not too many cool mornings like this left this season!
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

SSH x25 IC
Cherry Pickers x5 IC
Cobra Burpees x5 OYO
Windmills x10 IC

THA-THANG:

Everyone grab 2 CMUs each and farmer carry to the Cloud

Today’s workout is Ruck-Friendly. We have 8 stations, each with a Workout and a Wait. Each Workout has a Ruck and Slick option.
Battle Buddy up, spread out, and attack the stations. While one partner does Workout, other partner holds the Wait. Then switch.
Once both partners have done the Workout, farmer carry to the next station.

Stations:
Knees to Chest (from plank position, feet in swing, pull knees to chest)
Ruck: x20 / Slick: x25
Wait: CMU Rifle Hold

Weighted Squats x15
Ruck: Ruck on, hold 1 block / Slick: Hold 2 blocks
Wait: Canoe

8-ct Body Builders
Ruck: x8 / Slick x10
Wait: Al Gore

Step-ups x10 each leg. Use one CMU on bench to add step height.
Ruck: Ruck on / Slick: Hold block
Wait: Plank

Curls x25
Ruck: Curl CMU or ruck / Slick: Curl CMU
Wait: Rifle Hold

Bench Lunge x5 each leg.
Ruck: Wear ruck / Slick: Hold block
Wait: Canoe

Merkins
Ruck: x15 / Slick x25
Wait: Al Gore

Swings
Ruck: Swing CMU or ruck / Slick: Swing CMU
Wait: Plank

After completing circuit, farmer carry out to the end of the parking lot and back, then repeat circuit.

After second circuit, time’s up! Return CMUs to the pile

MARY:
Out of time today.
COUNT-OFF & NAME-O-RAMA
10 strong this morning!
CIRCLE OF TRUST/BOM:
The wait portion of this morning’s Thang reminded me of Isaiah 40:39:
Yet those who wait for the Lord
Will gain new strength;
They will mount up with wings like eagles,
They will run and not get tired,
They will walk and not become weary.

Obviously, we didn’t gain new strength waiting on our partner this morning, at least not in the short term. But “waiting” in this sense is not about sitting around and twiddling your thumbs until something happens. It’s trusting, hoping, listening, watching for Him to speak or move, and then obeying. In this, you will find you have the strength you need to do all things through Christ.

MOLESKIN:
Good luck to Lebowski on the GORUCK Basic in Asheville this weekend! Hopefully today was some prep for the welcome party…
ANNOUNCEMENTS:
Thanks for supporting Street Hope TN this month!

The Sidewinder is born

THE SCENE:  Rain, but hey, at least it’s warm.  Plus we have a Pav-a-lon, so who cares.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

Everybody get a coupon from the CMU pile and head for cover.  Pax does SSHs while the Q goes to get his own coupon.  BAC forward and back, IC; A little of this here and that over there; Windmills, IC, slowing the last 5 down to Abe Vigoda speed.  Finish up with 20 or so Imperial Squat Walkers.
THA-THANG:
Brick joins a bit late into the Warm, so we all accompany him to the CMU pile for his coupon, and run a lap of the AO back to cover.  Then the real work begins

  • 3 sets of 11s: Table Rows/Box Jumps; Dips/Monkey Humpers; Merkins/BBS
  • CMU Curls, IC, x 25 on the 4 ct;
  • Introducing the Sidewinder:  Stand the CMU up; Side plank supported on one elbow with the upper foot resting on the top of the CMU.  Get your hips off the ground.  Move the knee of the lower leg up to touch the elbow of your upper arm.  That’s one rep.  Do 10 of these.  Then switch sides, so the other elbow is on the ground and other foot is on the CMU.  10 more reps.
  • Start a variation of 7 of Diamonds. Instead of reps at each corner, do a lap around the building in the dry and then do the reps.  Start by bear crawling down the length of the building on one side; mosey to the next length and lunge down that side, back to the pavilion.  After each lap, do an exercise:
  • For the first 4 laps, 7 burpees;
  • Next 4 laps, 14 flutters (4 ct);
  • Next 4, 21 Pickle Pounders
  • Next 4, 28 Squats

MARY:
Turns out that 7 of diamonds thing takes a long time, so we cut it short after the burpees and one round of flutters.  Mary was more flutters with a CMU held overhead, followed by 21 Pickle Pounders.
COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
About 4 years ago, I posted at an F3 workout for the first time.  Edit was the Q.  I weighed about 30-35 pounds heavier than I do now.  I barely survived.  His BOM was “Consistency.”  Though I’ve been much more consistent in a lot of aspects of my life (particularly posting at F3), I’ve learned that consistency in all phases – my walk with God, my role as a father, husband and friend, in my professional life – requires constant effort.  We’ll fail for sure, but keep at it.  The payoff for the effort is worth it.
MOLESKIN:
Prayers for Rainbow’s friend John as he struggles with liver problems and for Jinxy as he recovers from his hip injury.
ANNOUNCEMENTS:
Keep bringing in napkins, trash bags and copy paper!!!

Happy Birthday Bon Jovi

THE SCENE: Not too bad…about 36 degrees with no precip at circle up
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

Start with 20 SSH on 4ct, Tie Fighters R and L x10 (in honor of Code Brown’s presence and addition to the lexicon) Tempo Merkins x10, Plank Jacks x10 4ct, Cherry pickers x6, Mosey to CMU pile for 25 curls in cadence.
THA-THANG:
Ditched the CMU’s for CMUesday and headed up to the overlook for a circuit of the following: (While Listening to the Birthday boy Jon Bon Jovi)…

10 Exercises, 25 Reps, 4 Rounds=1,000 reps of

  1. merkins
  2. squats
  3. dips
  4. LBCs
  5. Lunge -Left Leg
  6. Shoulder Taps
  7. Lunge-Right Leg
  8. Freddie Mercury
  9. Mtn. Climbers
  10. Dry Docks

RUN A LAP up to Asylum building and back.

MARY:
Had time for a few Captain Thor’s then recover

CIRCLE OF TRUST/BOM:
Today is Dr. Seuss’s Birthday so I ended with a quote from him:

Life’s too short to wake up in the morning with regrets.  So, love the people who treat you right, forgive the ones that don’t and believe that everything happens for a reason.  If you get a chance, take it.  If it changes your life, let it.  Nobody said it would be easy, they just promised it would be worth it.

 

Light Pole Leapfrog

THE SCENE: 35ish, calm, and clear. Nice morning to sweat.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

Promised on Slack to do zero burpees, so:

Zero burpees OYO
25 SSH IC
2 Burpees OYO
5 Cherry Pickers IC
4 Cobra Burpees OYO
10 Tempo Merkins IC
6 Burpees OYO
20 LBAC fwd/backward, OHC IC
8 Burpees OYO
15 4-ct Monkey Humpers IC
“Warmed up yet?” (No answer from the PAX)
10 Burpees OYO
“Warmed up yet?” (Still no answer from the PAX)
12 Burpees OYO
“Warmed up yet?” “YES!”
“OK, grab a CMU and head for the first light pole by the restrooms.”

THA-THANG:
Split into 2 groups.
One group starts at first light pole, other group at the second light pole.
While second group does reps at light pole, first group runs past them to the 3rd pole and begins reps.
Once the last man has started doing reps at the 3rd pole, first group stops reps and leapfrogs to 4th pole.
Each exercise was performed at 3 poles by both groups:

Curls
Squat Thrusts
Up/Over Merkins
BBS with CMU on chest
Alpos
Wood Choppers
Overhead Press
V-ups with CMU
(Lawn Mowers and Squats would have been next, but ran out of time)

Mosey on back to the pile and put away CMUs

MARY:
No time today, although V-Ups were the last item on THA-THANG.
COUNT-OFF & NAME-O-RAMA
15 strong for CMUesday. Good to see Showcase back out in the gloom, also graced by the presence of Francios, downrange from the Carolinas.
CIRCLE OF TRUST/BOM:
Repeat from a week ago Saturday, but none of these guys were there and I still need to hear it myself… We have a dog. She’s pretty smart. Knows what we want her to do. But when she’s in her bed, she doesn’t want to get up. Just looks at you like, “Nah.” “Time to go upstairs!” “Nah.” “Let’s go outside!” “Nah.” So I have to physically dump her out of her bed onto the floor. Can’t be pleasant. She knows what she should do. It would be better if she would just get up. I’m sure she knows the dump is coming. Wouldn’t happen if she would just get up. But she still doesn’t obey. Message received, God.
MOLESKIN:

ANNOUNCEMENTS: