F3 Knoxville

Category: #HOMEWOD

Workouts you should be doing at home!

F3 from the Stoop

THE SCENE: Stoopy
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Side Straddle Hops 4ct x 15, Cherry Pickers 4ct x 10, Mtn Climbers 4ct x 10, Merkins x 10
THA-THANG: 

In the comfort of your own home…Grab a deck of cards…flip a card and do the exercise of the suit and the rep from the card.

Face cards = 10 reps and Aces are 15

  • Diamonds (Spider Man Merkins) 2 Count…each leg is one
  • Clubs (Iron Mikes) 2 Count….each leg is one
  • Hearts (Tuck Jumps) Single Count
  • Spades (Burpees)

MARY:@6:12 am!!!

Alternate Between 10 x Mtn climbers 4 count and 10 x Flutter kicks 4 count

CIRCLE OF TRUST/BOM:

Art thou in misery, brother? Then I pray

Be comforted. Thy grief shall pass away.

Art thou elated? Ah, be not too gay.

Temper thy joy: this, too, shall pass away.

Art thou in danger? Still, let reason sway,

And cling to hope: this, too, shall pass away.

Tempted art thou? In all thine anguish lay

One truth to heart: this, too, shall pass away.

Do rays of loftier glory round thee play?

Kinglike art thou? This, too, shall pass away.

Whate’er thou art, where’er thy footsteps stray,

Heed these wise words: This, too, shall pass away.

-Paul Hayne

Thrusting Pull Burps – Virtual Q

THE SCENE:

work out of the day – Virtual Q

F3 WELCOME & DISCLAIMER

Welcome one and all.

WARM-O-RAMA:

  • 10x SSH
  • 10x Cherry Pickers
  • 10x Windmills
  • 10x Mnt Climbers
  • 10x Rocketes

The Thang: Thrusting Pull Burps

I don’t ask you to do it all, just one more. Think of that during your WOD today. Just one more. Just one more. Just one more.

I’m consistently amazed by our attempts and then successes. Many Q’s I’ve thought of, I have not known ahead of time if it could be done but you men astound me… consistently. So i don’t doubt you will do it again. One time I asked you to bear crawl all the way up Jucomanjaro. You did it. One time I asked you to carry a CMU over a mile and up Jucomanjaro.. and you did it. One time I asked you to do over 200 burpees … and you did it. Today is similar and simple.

This is it:

  • 100 CMU Thrusting Burpees
  • 100 Burpee Pull ups

That is it. You can break it up however you want.

Cap & Tap

We’ll put a 45 minute Cap on it. Meaning you go until you either tap out, you hit the time limit, or you finish.

Estimates

A 100 Burpee’s usually take about 10 minutes. The reps are double that with added weight and pullups. So I’m guessing some will finish in 3x the normal 100 Burpee time (~30 minutes). However strange things happen when you hit your max – usually speed drops way down – thus the 45 minute cap.

Recommendations

In crossfit sometimes what they would do when facing supper high reps is they do reps of 10 then 5 etc. And they do alternates. I’d recommend 10 of each then switch with small rests in between. At JUCO we’ll be doing it that way with a small stair climb in between. Meaning We’ll keep the CMU Thrusters down by the CMU pile (at the bottom of the stairs). We’ll do 10 Burpees with the CMU.

Technique

The CMU needs to be in your hands. Start standing up, holding the CMU. Go down to do a Merkin on the CMU. Pull your legs up, transition to do a thruster with the CMU. That is one.

Do 10 of those, then put your CMU down, leave it there, and run/mosey/walk over to the pull up bar (ours are approximately 50 yards from the CMU pile – up a few stairs).

At the pull up bar – Do a burpee under the pull up bar, then do a single pull up. (this pull up can be under or over handed – we recommend alternating). That is one rep. After 10 of those, run down to your CMU and start the next set of ten.

We also recommend keeping chalk on hand to count your reps (1 tally per set of 10). This will totally exhaust us and so our counting ability is usually impaired.. so use chalk if you got it.

Technically you can do all 100 burpee thrusters at once, take a 10 minute break, then do all 100 burpee pull ups. That might work out better. I don’t know. Its up to you, but it must be done within 45 minutes. I’m guessing that a slower pace with small breaks and alternates will be “easier”.. but as you know “I am NOT a professional”. If you take breaks try to limit them to 30 seconds or less. If you take breaks longer than 30 seconds, then your mind starts to tell you that you can and should stop. Fight against the urge to stop, even if you are down to single reps.

Just one more rep.
Just one more rep.
Just one more rep.

MARY:

I believe the WOD to be hard enough to not need a mary. 🙂

CIRCLE OF TRUST/BOM:

I love all you brothers!! It’s an honor and joy .. every … single … time!! Forever grateful to you all!

ANNOUNCEMENTS:

Reach out to your brothers this week! If you complete the workout, ping me in Groupme and I’ll tag you in this post and record your time.

Times

  1. Trolley 47:15
  2. Spotter 47:35
  3. Betty 48:30
  4. Ralph 48:50
  5. Mermaid 50:30

Into The Unknown – Dads Know This is from Frozen :)

THE SCENE: Friday, March 20, 2020: 12am – 12am

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

F3 WELCOME & DISCLAIMER

Welcome to F3 Knoxville’s Remote WOD#3. Following in Steam & Herbie’s format:

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 Q 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! #ISI

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 CMU (or dumbbell, rucksack, 20-40 pound kid or animal, etc.) & timer (stopwatch, cell phone, hourglass, sundial – if you are doing this not in the gloom)

WARM-O-RAMA:

  • Cherry Pickers 4 CT X 10
  • Side Straddle Hops 4 CT X 10
  • Overhead Claps 4 CT X 10
  • Baby Arm Circles Forward & then Backward 4 CT X 5 each followed by Michael Phelps
  • Hand Release Merkins X 15
  • Squats X 15
  • Calf Raises X 50 (JUCO guys know we’re doing calf raises)
  • Mountain Climbers 4 CT x 10
  • Mosey (in place for 1 minute or out & back if you have open space)

THA-THANG:

Set a 30-minute timer & see how many rounds you can do (AMRAP – As Many Rounds As Possible). Remember good form…As Cheatsheet would say, “Treat Yourself, Don’t Cheat Yourself!”

  • 10 Burpees
  • 20 CMU Squats
  • 20 CMU Overhead Press
  • 20 CMU Tricep Extensions
  • 20 CMU Curls
  • 20 CMU Bentover Rows (pause 3 seconds at the top each time)
  • Rinse & Repeat for 30 minutes

MARY:

  • 20 Big Boys
  • 20 Pickle Pounders
  • 20 Flutterkick (4 CT)
  • 20 Hello Dolly (4 CT) “What Up Girl?”
  • Rinse & Repeat 1 more round

COUNT-OFF & NAME-O-RAMA

Post a photo/video in the F3KNoxville GroupMe with how many rounds you completed, Hospital name, Age, F3name & consider Qing a future Virtual WOD – Contact Booster, Steam or Herbie if interested.

CIRCLE OF TRUST/BOM:  Will be posted on 3.20.2020 to the F3Knoxville GroupMe and added back here.

MOLESKIN:  It’s hard working out on your own with no one to push you. It’s not the same working out without the mumblechatter, the first bumps, etc. I also want to know what’s going on in the lives of fellow HIMs…are they & their family OK, have they lost/got a job, who can we pray for, etc. As I came up with this Q & thinking about the BOM, I prayed for you & your families. If you have a specific prayer request, please let me know.

ANNOUNCEMENTS:

  • Hardship Hill is OCTOBER 3rd – Mark Your Calendars
  • State of Tennessee F3 Convergence is October 17th weekend in Nashville

Rosary Workout

This is the workout I was planning on doing for my VQ at Catholic HS.  The Rosary Workout patterned after the rosary prayer. The counts may be odd or small but they, and to some extent the exercises, follow the rosary.

Some sections stolen from Herbie’s Thursday 19th WOD.

THE SCENE: Saturday, March 21, 2020: 12am – 12am

  • Somewhere outside.  Ideally, you’ll need about 50 yards to run and/or Jerry Rice (sprint up a hill).  A short small hill of some severity would be nice .  For example, the grass dry retention pond area at Catholic provides a 50 yard distance down one bank across and up other bank. So, out and back there.  Or at JUCO, you could go up and backdown sophomore hill.  If you don’t have a steep hill, you could use a stairs or do sprints to push your legs.
    • Not a gym.

Timeframe: The Litany section should be modified to make the workout longer or shorter depending on how it’s going for you.

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: None.

F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

  • 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)
  • 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)
  • 10 Apollo Creed OYO.  10 reps each arm.  This is a warmup so modification by being on your knees is recommended.  But full on if you want.
  • Couple minute Mosey

THA-THANG:

  • 3 Body Builders
  • 10 Squats
  • 10 BBSUs

First Decade

    • 20 Bonnie Blairs (Jumping Lunge 10 each leg)
    • Jerry Rice (hill leg work)
    • 10 Body Builders
    • 10 Squats
    • 10 BBSU

Second Decade

    • 20 box cutters
    • Jerry Rice (hill leg work)
    • 10 Body Builders
    • 10 Squats
    • 10 BBSU

Third Decade

    • 30 Monkey Humpers
    • Jerry Rice (hill leg work)
    • 10 Body Builders
    • 10 Squats
    • 10 BBSU

Fourth Decade

    • 40 flutter kicks
    • Jerry Rice (hill leg work)
    • 10 Body Builders
    • 10 Squats
    • 10 BBSU

Fifth Decade

    • 50 calf raises
    • Jerry Rice (hill leg work)
    • 10 Body Builders
    • 10 Squats
    • 10 BBSU

Litany ( Do exercises while waiting for others to finish decades or to fill in if time allows.) These exercises are filler and you’ll need 5 minutes or so after these to complete the entire workout.

    • 30 Shoulder taps
    • 20 Pickle Pounders
    • AMP Pull-ups if possible
    • 15 Carolina Dry Docks
    • 20 Baby Crunches
    • 25 Dips (if you have a place) substitute Diamond Merkins
    • AMP Pull-ups
    • Other (ideas if needed)
      • 15 4 count Mountain Climbers
      • 20 Box Cutters
      • 25 Bobby Hurleys
      • 20 Dive Bomber
      • Others as PAX offers up.

Hail Holy

    • 10 Burp and Merk – Burpee with the Merkin count increasing from count of 1 to 10. So, standard burpee with merkin, then burpee doing 2 merkins, then 3 merkins up to 10.

MARY:

  • 20 War Hammers (BBSU with American Hammer at top)
  • 10 Baby Crunches

COUNT-OFF & NAME-O-RAMA

Consider Qing a future Virtual WOD – Contact Booster, Steam or Herbie if interested.

CIRCLE OF TRUST/BOM:

So originally, this had nothing to do with the virus and seemed to be a fun workout for the OTBs happening at Catholic.  I was exploring the area at the school and I noticed that the church and grounds have a bunch of religious signs and statues.  So, I’m thinking that it would be fun to incorporate those into different workouts.  I have a lot of ideas but I don’t have any real plans for a Q.  Then as many of you know, I went to Minneapolis for my cousins funeral a couple of weeks ago.  During the service my aunt was holding a Rosary. I know she’s not Catholic so it’s different. This leads us down a conversation about the Rosary and the comfort it has brought her. She asks me how I’m holding up.  (It’s her son’s funeral and she’s asking me how I am.  She’s a great woman.)  So, I tell her that I actually went and worked out with F3 in Minneapolis that morning.  She asks about F3 and I tell her what the group is.  She is genuinely happy to find out that two groups of men in both Knoxville and Minneapolis have been praying for her son and her family. That conversation and her holding the rosary led me down the path to this workout. I’m not sure a workout is ever a prayer in itself.  But I did think that the repetitive nature of this workout and how it mirrors the structure of the rosary might lead to thoughts about God or actual prayer.

As the events of the virus change things, this workout seemed to a better and better idea.  The workout itself may not be great.  But the idea seems to fit really well with the times.  So, my suggestion/challenge to everyone is to take the idea of the rosary or a specific focused prayer and treat it like a workout.  Maybe go a bit more often, a bit longer, or maybe with more focus.  I’m not suggesting that any prayer is not good enough.  All prayer, no matter how it’s done is a powerful thing.  But, I have noticed that I have trouble with prayers like the rosary.  Prayers that are only me and God for any extended time. So, my goal is to grow and become better at prayer by working on what I consider my weak areas.  Like working out my abs, I want to improve the weak spots in my prayer.

Also, to top things off, Pope Francis asked Catholics and every religious community, to spiritually unite in prayer, urges rosary prayer this past Thursday.  Even though this was a couple days ago, prayer always helps.

Finally, I saw this about the rosary.  ‘Praying the rosary is promoted as a means of strengthening one’s faith, resisting evil, growing spiritually, and generally benefiting society.’  A description that also applies to F3.

MOLESKIN:
As Herbie said yesterday, you’re never alone with F3. Please reach out if you need anything.

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.