F3 Knoxville

Columbian neck tie

THE SCENE: 50 degrees or so, gloomy, wet, slight rain/drizzle
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Ssh x20 ic

sqauts x 20 ic

merkins x 10 ic

2 rounds w cmu of

cmu curls x 20 ic

cmu tricep extension x 20

cmu squats x 15 ic

Finsplints x 20 ic ( cmu on feet sitting on table , raising feet up and down working the shins )
THA-THANG:
Reverse Indian run to the Hump

  • 7s at the Hump. Big boys at the top, sundials at the bottom
  • Columbian neck ties which is basically a Carolina wine mixer burpee
  • At the base of kiddie slope, run to the first cone and back to the start , one CNT, run to the 2nd cone and back , 2 CNT, keep doing that increasing the reps. We had 17 cones spread out over about 200 yards . We made it to 10 CNT.
  • Due to time , we ran all the way up the kiddie slope to Plataeu of Pain and did 11 more CNT
  • Indian run around to Mt Crumpit for Lt Bernie . Run backwards 10 steps -4 squats, repeating this to the top of Crumpit
  • indusn run back to the AO

MARY:
No time left
COUNT-OFF & NAME-O-RAMA
10 pax
CIRCLE OF TRUST/BOM:
Focus on what’s in front of you and not what is way ahead of you !
MOLESKIN:
GUILTY! I was the one to set out the 17 cones all the way up kiddie slope to plateau of pain . Nobody else new how many cones we had to do when I was explainig Columbian neck tie. Well, when we crested the first hill, we all looked up and saw that we had A LONG WAY TO GO AND LOTS OF CONES! It made it worse thinking about how much we had to do to get to our goal which was the 17 cone .17 mikes away.

If I would have only focused on the next come in front of me and only that cone, it would have been easier. For me, I set the cones up but was still guilty of thinking about the end goal instead of the task at hand, the next cone in front of me. We can achieve much more than we think but only by taking it one step ( one cone) at a time. With out the men to my right or left of me this morning, I would have stopped short . Thanks for the push ! Love you guys
ANNOUNCEMENTS:
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.

Earl Grey Tea Type of Day…

THE SCENE: mid 30s, dark, cold, rainy… yeah, it was just a peach of an evening.

F3 WELCOME & DISCLAIMER 

Yep

WARM-O-RAMA:
Motivators, 7 ct, descending, Cherry Pickers IC, Little of this, little of that, Baby Arm Circles forward (10 ct, IC) and backwards (10 ct, IC), 10 x 4 calf raises followed by 25%, 50%, 75% and 100% sprint across parking lot and back.

THA-THANG:
Changed plans after looking at radar and not enjoying the near-freezing rain during the warm up and went to the pavilion for a tabata workout.  20 seconds on, 10 seconds rest, 8 reps of the following exercises:

  • Squats
  • Merkins
  • LBCs
  • Burpees
  • American Hammers
  • Bobby Hurleys
  • Plank jacks
  • Bench step-ups

MARY:
Nope. Finished right on time.

COUNT-OFF & NAME-O-RAMA
Three Amigos!

CIRCLE OF TRUST/BOM:
A friend describes cold rainy days like this as “Earl Grey Tea” kind of days, when it’s best to just sit in front of a fire with a nice cup of tea.  Two men chose not to do that tonight, and joined me for the workout, and I was very impressed and grateful for their presence.  But the phrase also reminded me of a post I had seen online, called “Not your cup of tea”.  The point of it was that try as we might, there are just some people that we do not coexist well with, and although we should always try to reach out and form bridges, we shouldn’t feel guilt ridden, angry, or frustrated if our attempts fail.  Rather, we should let those folks walk their own paths, and save our energy and our hearts for those who we find synergy with, who energize us and help us improve as people.

 

Sick WOD

THE SCENE: Low 40s I think
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Run loop
THA-THANG:
Stop at pav for 20-1
Merkins
Box squats
Ruck on chest sit-ups
Do 5 rounds then
Run loop
Repeat down to 1
MARY:
COUNT-OFF & NAME-O-RAMA
5 HIMs
CIRCLE OF TRUST/BOM:
MOLESKIN:ANNOUNCEMENTS:

We Love Burpees

THE SCENE: 40 degrees and damp.  Perfect weather!
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

SSH (IC) x 15, Little Baby Arm Circles Forward (IC) x 10, Little Baby Arm Circles Backward (IC) x 10, Windmill (IC) x 10, Cherry Pickers (IC) x 10, Hand Release Merkins (OYO) x 10

THA-THANG:

Mosey to JUCO Lake.  Do a Burpee Mile (12 Burpees followed by 1 Lap around the lake x 4) JUCO Lake is bigger than I remembered.  We only made it 3 Laps around due to time.  Some made it through 4 rounds of Burpees.  Did some Tempo Squats and Flutter Kicks as well.

Mosey to side parking lot.

4 Corners of Fun

At each corner of the parking lot do:

  • 20 Merkins
  • 40 Mountain Climbers
  • 20 Big Boys
  • 20 Squats
  • 5 Burpees

Mosey back towards AO

Play a little game of 21’s starting with 20 Calf Raises and 1 Burpee (Ran out of time today)

MARY:
No time today
COUNT-OFF & NAME-O-RAMA
11 HIMs got better today with 1 FNG!  Welcome Cable Boy!
CIRCLE OF TRUST/BOM:

Give Thanks!  We should all remember to give thanks when it is due not just around the holidays.  In that regard, I would like to give thanks to my F3 brothers.  Thank you for keeping me motivated to come and get better early in the morning.  If it wasn’t for you guys, I would be stuck in my fartsack until I got up for work.  I also want to thank everyone who has been on Q and shared their message at the end of the workouts.  I’m a very reserved/compartmentalized person.  Everyone being open and honest and sharing what is on their minds/hearts has helped and continues to help me become a better person.

1 Thessalonians 5:18 – Give thanks in all circumstances; for this is God’s will for you in Christ Jesus.

MOLESKIN:
Props to Spotter for bringing 2 FNGs within the last 2 weeks!  Shoutout to the PreRuck crew Jude Judy, Doubtfire and Shooter!
ANNOUNCEMENTS:
3rd F event next Saturday 12/8

DP/Brickyard Collaboration: Invest in Others

THE SCENE:

25 and cold
F3 WELCOME & DISCLAIMER:

Check


WARM-O-RAMA:
SSH x 15 IC

High Knees x 15 IC

BAC “on he hop” x 15 IC

 

 

THA-THANG:
Indian Run to get the blood pumping

“4 Corners”: Merkins, Squat Jumps, BBSU, and Fence Jumps.

30-20-10 sets of reps in 4 small groups. All exercises completed IC and each group member takes a turn leading the exercises.

Sprints and sets of Merkins, LBCs, Flutter Kicks, and Supermans. Sprint the length of the court and complete 5-10-15-20-25 of each exercise.

Recovery Jog at the Tennis Courts- 2 laps

Rinse and Repeat on “4 Corners” going from 10-20-30

MARY:
Flutter Kicks x 10 IC with a sprint

Hello Dollys x 11 IC with a sprint

Box Cutter x 10ish IC with a mosey back to AO

COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
Talked to the pAX about investing in others. S/O to Tank and Abcess and the work at the work that has begun at the Mend House. Invest in others. You go to give but always receive more than you are capable of giving.
MOLESKIN:
Me and Belding collaborated on this workout and the men at the DogPound and at the Brickyard experienced basically the same beatdown. We truly are better together!

ANNOUNCEMENTS:
Mend House tonight!