F3 Knoxville

Category: Shamrock

1st Q In My 30s – Track WOD

AO: shamrock
Q: Steam
PAX: Pom Pom, Base Salary, Curveball, Commission, Caveman, Dumpster Dive (Brad Burnette), Mermaid, Crawlspace, Skidmark, Lizzy, Smoked Pickle, Lil’ Spice, DeVito, Flower Pot, Stitch, Gringo, Twitch
FNGs: None
COUNT: 18
WARMUP
– Mountain Climber: 15×4
– Merkin: 15×4
– Imperial Walker: 15×4
– Rockette: 15×4
– 3 burpees

THE THANG
(Mosey to the track – via side entrance by the baseball field)
– Whiteboard on track

(1) Cash In Lap
– 15 iron mikes
– Run to the opposite side
– 15 dry docks
– End up back here

(2) 6 Laps
– 6 total laps
– Reps at each end of the track
– 5, 10, 15, 20, 25, 30 = 6x
– Each round will have 1 X for both ends of the track. So in 1 full lap, you’ll hit two rep stations
– 1 — Burpees (5)
– 2 — Squats (10)
– 3 — Merkins (15)
– 4 — LBCs (20)
– 5 — Imperial Walkers (25)
– 6 — American Hammers (30)

(3) Cash Out Lap
– 15 Apollo Onos
– Run to the opposite site
– 15 Apollo Onos
– End up back here

Last lap — mosey the curves, sprint the straightaways

(Mosey back to the flag for Mary)

MARY
Core 4
– Flutter Kicks: 15×4
– Hello Dolly: 15×4
– LBC: 15×4
– Box Cutters: 15×4

ANNOUNCEMENTS
– Summer Convergence: UnCOVEred on 7.13.24
– uncovered-summer-convergence for more info
– Summer SWOLEstice — see Mermaid’s post in the f3knoxvillemain channel from yesterday
– Marine Corps Mud Run — August 31 in Maryville
– See Lizzy for more info

COT
“I wish the ring had never come to me,” said Frodo.
“So do I,” said Gandalf, “and so do all who live to see such times. But that is not for them to decide. All we have to decide is what to do with the time that is given us.

– Time is the only non-renewable resource — invest it well
– The investment of time we make in F3 furthers the mission, and we see the ripple effects in and outside of F3
– F3 has been a part of my life for close to a decade – and has changed, shaped, and molded me drastically. It’s a gift and privilege to be out here with you men.

Islands of pain

AO: shamrock
Q: Baby Boomer
PAX: Anchorman, Baby Boomer, Brick, Commission, Mermaid, Pom Pom, slappy, Slipknot, Stitch, Voodoo, Snaggletooth, Gringo, Trojan
FNGs: None
COUNT: 13
WARMUP:
– SSH
– Tempo squats
– Tie Fighters
– Tempo merkins
– Squatting Grady Corns

THE THANG:
– Mosey to CMU pile and stop for some Rocky Balboas along the way
– CMU Island Dora in top lot
– HIM1 stays at start and does following exercises while HIM2 moves to islands
– Round 1: CMU kettle swings
– Round 2: CMU deadlifts
– Round 3: CMU squat thrusters
– HIM2 works through islands
– Island 1 (10 reps): R1 wide merkins/R2 Carolina dry docks/R3 no cheat merkins
– Island 2 (20 reps): R1 big boy sit-ups/R2 flutter kicks/R3 Freddy Mercurys
– Island 3 (30 reps): R1 SSH/R2 Bobby Hurleys/R3 lunges
– Rinse and repeat with HIMs swapping to do all exercises
– Visited islands together as a total group

MARY:
– Howler Monkey circle
– Michael Phelps and overhead arm stretch
– Cherry Pickers
– Groin stretch and Willie Mays Hayes
– Downward Dog and Cobra
– Superman/Banana

ANNOUNCEMENTS:
HH on Monday

COT:
– Brief history of Decoration Day and Memorial Day and it’s meaning
– Remembering those who gave the ultimate sacrifice to preserve our freedom
– Jesus also established a memorial service in the upper room with the disciples
– Communion is an opportunity to reflect on Christ’s sacrifice that has set us free from the bondage of sin
– Remain humble and grateful for all that have laid down their lives in love

The Coolest Dudes Have May Birthdays

AO: shamrock
Q: Curveball
PAX: Eliza, Anchorman, Curveball, Crawlspace, Toretto, LeBling, Jon Boat, Tinker, Stitch
FNGs: None
COUNT: 9
Warmup
– SSH 20
– Willie Maze Haze IC
– Little baby arm circle IC 20
– Reverse baby arm circle IC 20
– Grady Corns 20

Thang
Mosey to CMUs Then Circle up and Colt 45. (Curls)
15 from half way to top
15 from bottom to half way
15 full curl

Mosey to Top of Hill divide into two groups. While one group does the exercise, the other holds the move halfway (activated holding waiting). Then the groups switch. 3 or 4 times each exercise.

– 10 CMU Press
– 5 Shoulder Press
– 5 Curls
– 5 Dips

Boot Hill (at the same hill) – Partner up.
Hold Al Gore while partner down and up hill. 5 or 6 times.

Triangle – Work your way around the points of triangle. Around 3-4 times
– 4 Burpees
– 10 LBCs
– 10 Flutter Kicks

Charles Bronson – with CMUs instead
Start with 3 points of contact first two 50 yards apart in a line, the last another 10-30 yards past.
50 CMU Press, sprint to 2nd point, then bear crawl to 3rd point.
50 CMU Press sprint then bear crawl
25 Overhead Press sprint/crawl
25 Overhad Press sprint/crawl
25 Curls sprint/crawl
25 Curls sprint/crawl
25 Triceps sprint/crawl
25 Triceps sprint/crawl
50 SSH sprint crawl
R/R if time allows.

MARY: No time for Mary.

ANNOUNCEMENTS: Hardship Hill, Thunder Mtn.

COT:

INSP TV is celebrating May as the month that 9 actors were born. Actors that were famous for being in westerns. The Art of Manliness website has a list of the greatest western films ever made. 20 of the 35 films in their list had stars that were born in May.

Those Stars are:
Glenn Ford Birthday: May 1 – Shares birthday with Crawlspace
Gary Cooper Birthday: May 7
Bruce Boxleitner Birthday: May 12
Henry Fonda Birthday: May 16
Jimmy Stewart Birthday: May 20 – Shares my birthday
James Arness Birthday: May 26
John Wayne Birthday: May 26 – 180 Movies 80 Westerns
Clint Walker Birthday: May 30
Clint Eastwood Birthday: May 31 – I played with 3 of his kids while I was on vacation in Carmel CA.

Are cowboys heroes? I don’t know. But here are some fun lists that make being like them, a good choice.

Cowboy Code of Conduct
– Live each day with honesty and courage.
– Take pride in your work. Always do your best.
– Stay Curious. Study hard and learn all you can.
– Do what has to be done and finish what you start.
– Be tough, but fair.
– When you make a promise, keep it.
– Be clean in thought, word, deed, and dress.
– Practice tolerance and understanding of others.
– Be willing to stand up for what’s right.
– Be an excellent steward of the land and its animals.

10 Cowboy Qualities That Require Zero Talent
1. Put your left foot in the stirrup. It all starts there.
2. Quit when it’s done, not when you’re tired.
3. Laugh at yourself.
4. Hang out with people you want to be like.
5. Learn by watching… not talking.
6. Quit making excuses for why you can’t.
7. Life’s a story. Live it, remember it, tell it.
8. Care for things that can’t care for themselves.
9. Avoid mad females with or without babies.
10. Don’t talk about it. Do it.

And some info on the 9 stars.
Glenn Ford Birthday: May 1
Birthplace: Sainte-Christine-d’Auvergne, Quebec, Canada
Fun Facts: As a high school student, Glenn Ford took a job working for Will Rogers, who taught him horsemanship. Later, when he lived in Beverly Hills, he illegally raised 140 Leghorn chickens—until local law enforcement ordered him to stop.

Gary Cooper Birthday: May 7
Birthplace: Helena, Montana
Fun Facts: Gary Cooper was good friends with Ernest Hemingway for over 20 years. Hemingway said that he based the character of Robert Jordan on Cooper in his novel, For Whom the Bell Tolls.

Bruce Boxleitner Birthday: May 12
Birthplace: Elgin, Illinois
Fun Facts: Bruce Boxleitner got his big break when he was cast opposite James Arness in the epic television series, How the West Was Won. He’s also the author of two science fiction novels.

Henry Fonda Birthday: May 16
Birthplace: Grand Island, Nebraska
Fun Facts: As a young boy, Henry Fonda dreamed of being a journalist—but he caught the acting bug as a young man. In 1981, Fonda won his only Oscar for Best Actor in On Golden Pond, which was a final professional and personal triumph.

Jimmy Stewart Birthday: May 20
Birthplace: Indiana, Pennsylvania
Fun Facts: Jimmy Stewart was a man of many talents: he played the accordion and never took an acting lesson. When he started as an actor, he became roommates with another young hopeful: Henry Fonda.

James Arness Birthday: May 26
Birthplace: Minneapolis, Minnesota
Fun Facts: James Arness’s younger brother was Peter Graves, from the Mission Impossible TV series. During World War II, Arness also served in the 3rd Infantry Division at the same time as Audie Murphy.

John Wayne Birthday: May 26
Birthplace: Winterset, Iowa
Fun Facts: Born Marion Robert Morrison, the Duke won his only Oscar for True Grit, which was a professional triumph. Showing his sense of humor, Wayne also made a cameo appearance on The Beverly Hillbillies!

Clint Walker Birthday: May 30
Birthplace: Hartford, Illinois
Fun Facts: Clint Walker was the tallest actor in Hollywood during his era—at 6’6’ tall! He had a twin sister named Lucy, and his daughter, Valerie, became one of the first female pilots in the world in 1968!

Clint Eastwood Birthday: May 31
Birthplace: San Francisco, California
Fun Facts: Eastwood has won five Oscars including Best Actor and Best Director for the Western, Unforgiven. He says he got his biggest break when James Garner had him cast in his TV show, Maverick—which helped Clint later land the part of Rowdy Yates in Rawhide!

Prayers for Jon Boat as he travels abroad.