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