F3 Knoxville

Author: BackBlasts

BDE MILE – IPC 2023 WEEK 2

AO: the-project
Q: Papa Lock
PAX: 3-Peat (Carlos Rodriguez), Biohack, Mathlete, Papa Lock, Ocho, Tom Tom, Rocket (dave weston)
FNGs: None
COUNT: 7
WARMUP: Projectivators, LBAC, Imperial Walkers, Butt Kicks
THE THANG:
The workout begins when the 45 min timer starts
400-meter lap
5 BDE burpees
400-meter lap
5 BDE merkins (AKA – hand-release prisoner merkins)
Hand release merkin to Peter Parker to the right elbow to hand release merkin to Peter Parker to the left elbow to hand release merkin
Repeat until time is called.
MARY: n/a
ANNOUNCEMENTS: n/a
COT:
Jesus said, “Do not judge, or you too will be judged. For in the same way you judge others, you will be judged…”
(Matthew 7:1-2, NIV)

Speak No Evil. Someone said: “There is so much good in the worst of us, and so much bad in the best of us, it doesn’t behoove any of us to speak evil of the rest of us.” Each of us is a mixture of good and evil. We each have a dark side and we each have a bright side. Certain situations can bring out the good or the bad in each of us. I have often said, “Where did that come from?” I don’t usually say that when I have done something heroically beautiful. Because of this mixture of the good and bad within us, we should be very careful about judging others. Martin Luther, the Protestant reformer, had a sign on the wall of his dining room which read, “He who has an unkind word to say about another is not welcome at this table.” We all need a sign like that posted somewhere in our home or office.

IPC Week 2

AO: brickyard
Q: Herbie
PAX: Geppetto (Christopher Bennett), Biohazard (Jay Shepherd), fast-n-easy (Nate Votta), Simmons, Drop Zone, Gmail, Spellcheck, Gordie, Spladle, Appleseed (Jon Smith), Big Rock, Turbo
FNGs: None
COUNT: 13
WARMUP:
a few SSH
THE THANG:
BDE Mile
400 meter lap
5x BDE Burpees (burpee, bonnie blair, jump squat)
400 meter lap
5x BDE Merkin (HR Merkin, Peter Parker Left, HR Merkin Peter Parker Right, HR Merkin)
Repeat
45 min timer
MARY:
No time
ANNOUNCEMENTS:
Marine Mud Run
COT:
Choosing to do the hard things when they are in front of us. We cannot plan for the hard things, but we need to be prepared for the unexpected and be willing to push forward.

Run (1) Walk (2)

AO: shamruck
Q: Betty , Betty
PAX: Mermaid, Eliza, Dumpster Dive, Blindside, Tonka, Toretto, Oscar Meyer, slappy, Betty, Ribbed, Bed Wetter, Glamper
FNGs: None
COUNT: 12
WARMUP:
THE THANG:
Run Shuffle (1 min)/Regular Ruck Pace (2 minutes) rotate this way for 1 hour. Ended up with over 4 miles.
MARY:
ANNOUNCEMENTS:
COT:
“It’s better to be a warrior in a garden, than a gardener in a war.”

Latin Suicides

AO: the-farm
Q: Choir Boy
PAX: Choir Boy, School Zone (Michael Shope), Sharpie
FNGs: None
COUNT: 3
WARMUP: Some SSHs, little baby arm circles (forward and backward), windmills

THE THANG: Mosey to the basketball court for some suicides with exercises.  Start at one baseline, run to the top of the three point line and do 10 reps, run back to the baseline, run to half court and do 20 reps, run back, run to the top of the opposite three point line and do 30 reps, run back, run to the other baseline and do 40 reps, run back and do abs until the six arrives.  

We did squats, merkins, calf raises, CDDs, lunges, and burpees (we made it to the opposite three point line on burpees before time).  So, we did 100 squats, 100 merkins, 100 calf raises, 100 CDDs, 100 lunges (total – 50 each leg), and 60 burpees.  Not bad by 6:15am.  We may have gotten better, but at least we didn’t get worse.  And, School Zone taught us some select Latin words along the way.

MARY: Only had time to hold a plank for a minute.

ANNOUNCEMENTS: None spoken

COT: I sometimes get discouraged that I’m not better (faster, stronger, fitter, etc.) from all of the workouts that I do.  Then, it occurs to me that if this is what I’m like with all of the workouts that I do, imagine where I would be if I didn’t do any. That thought helps motivate me to keep coming out.

The 5:15 Triple Shot

AO: juco
Q: Waffles
PAX: 5K, (Tooth Fairy) Dana Rust, Breadstixx (Sam Tucker), Butterknife, Commission, Dart Gun, Fetch (Joel Moran), Guardrail, HallPass, Noodles (Brian Solmonson), Plaque (John Baxter), Stitch, Survivor (Jared Tharpe), Wanderer, Jonathan Desai, Curveball P (Dave Purcell)
FNGs: None
COUNT: 17
Warm-up:
> 10 Freddie Mercuries
> 10 tempo merkins
> 10 burpees
> 10 big boys on your own

The Thang:
Mosey to square where pax will team up. While the partner runs a lap around the square, the other will perform the exercise. Partners alternate after 1 lap.
> 100 elevated merkins
> 150 dips
> 200 Baby crunches

Mosey to a different spot

The 5 fifteen triple shot
> 15 Side Straddle Hops
> 1 burpee
> 15 merkins
> 1 burpee
> 15 squats
> 1 burpee
> 15 big boys
> 1 burpee
> 15 shoulder taps
> 1 lap around building

Repeat all 3 times

Mary: ask members of the pax for exercise until 6:15.

COT:
1 Corinthians 4:6-9

Even though we have trials and hardship in life, we are not forsake by God. Temporal trials ate nothing compared to eternal glory.