F3 Knoxville

Tag: Dumpster Dive

Garage Things.

THE SCENE:

Partly Cloudy Temperature Humidity Feels like Wind Speed Wind Direction
51 ℉ 94% 51 ℉ 2.2 mi/h S

F3 WELCOME & DISCLAIMER.
I am not a professional.

WARM-O-RAMA:
25 SSHs.
10 Baby Arm Circles forward.
10 backward.
3 Cherry Pickers.

THA-THANG:
Mosey to car trunk and pick up PVC piece and weight(plate) to create ab wheel.  Along side walk use ab wheel.  5 x straight out.  2 x out to right.  2 x out to left.

Mosey to football field divide into teams of 3 or 2 HIMs.  At 50 yard line is pile of trinkets.  On “Go.” everyone runs to trinket pile and picks one up.  On trinket is exercise, each HIM does that listed exercise 30 times at the 30, 20 times at the 20, and 10 times at 10.  (So a team of 3 would be doing 3 different trinkets. Everyone does their own.) Upon completion, throw trinket in your teams completion pile.  Then rinse and repeat with more trinkets.  ~20 minutes.  Team with most trinkets wins.  Yeah.

Mosey to bleachers.  Winning team gets to lead the charge.  Up and down bleacher steps from one end to the other.  At the bottom, each time, 10 jump squats.  Then up and down back with 10 Heal Drops at the bottom.

Mosey to sidewalk with ab rollers.  10 ab rollers straight.  Using PVC pipe, 10 American Hammers.

Mosey to St Patrick 30 dips, 20 box jumps, 20 dips, 10 box jumps, 10 dips, 5 box jumps.

Mosey back to AO.  Stopping 2 times to use ab rollers.  10 times each stop.

MARY:
Mary happened during mosey back to AO.
COUNT-OFF & NAME-O-RAMA
11 HIMs
CIRCLE OF TRUST/BOM:
Psalm 23:3.  He restores my soul. He leads me in paths of righteousness for his name’s sake.
MOLESKIN:
—
ANNOUNCEMENTS:
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.

Embrace the Earth

THE SCENE: Low 50s, light rain off and on.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH x25 IC
Cherry Pickers x5 IC
LBAC fwd, back, overhead claps all x15 IC
Hindurkins x10 IC
Cobra Merkins x5 OYO
Cossack Squats x10 IC

THA-THANG:
Mosey to the retention pond hill
11s with Embrace the Earth Burpees (hand release burpee, spreading arms wide to embrace the earth at the release) at the top, squat jumps at the bottom.

Mosey to the far parking lot by the practice field for random Tabata by roll of the die.
Each exercise gets 4 sets of 20s work, 10s rest.
Best I can remember, it was:
Butt Kickers
Calf Raises
Iron Mikes
Burpees
Merkins
Squat jumps
Crabettes

MARY:
No time today!
COUNT-OFF & NAME-O-RAMA
10 strong this morning. Everyone got a little wet, but just once.
CIRCLE OF TRUST/BOM:
Proverbs 3:5-6:
Trust in the Lord with all your heart, and lean not on your own understanding.
In all your ways acknowledge Him and He will make your paths straight.

MOLESKIN:
I was a little surprised by who was complaining about the wet this morning… 😀
ANNOUNCEMENTS:
Tomorrow, tomorrow, Bomb Shelter, tomorrow! Convergence a day away!

Mark Klement

THE SCENE:  Gloomis Maximus – Men in the gloom but not of the gloom.  Men in the gloom but not gloomy.  Men in the dark but filled with inner light.
WARM-O-RAMA:
  • SSH, Cherry Pickers, Wear-wolves, Dancing crabs, Mtn Climbers, Plank Rollers.
  • Mosey to CMU Pile – cary CMU to main lot.

WOD = The Mark Klement:

https://wodwell.com/wod/mark-klement/

For Time: 74, 44, 11 reps of Burpees, Merkins, Big-boys, Squats

Parking lot stall progression will be our rep station markers. Thus over the course of the workout we’ll progress over twelve spots. Take your CMU to each stall as your placeholder & marker of which reps you are doing.  The Stalls are:

  1. 74 Burpees
  2. 74 Merkins
  3. 74 Bigboys
  4. 74 Squats
  5. 44 Burpees
  6. 44 Merkins
  7. 44 Bigboys
  8. 44 Squats
  9. 11 Burpees
  10. 11 Merkins
  11. 11 Bigboys
  12. 11 Squats.

Be sure to hit your name on the iPad timer (Ultimate Stopwatch app) to record your time.

Little side note: Haste makes waste.  In my pre-coffee brain I wrote 77 instead of 74 on the pavement, so we did 77 reps on the first 4 rounds…. ha oops. Sorry.  That’s what you get for getting me up this early.

MARY:
CIRCLE OF TRUST/BOM:

Background: This Hero WOD is dedicated to KHK Mark Klement of the Frankfurt (Germany) Police, who was killed in the line of duty on the night of July 7, 2019.

At the time of his death, KHK Klement and his team were attempting to locate and arrest a number of wanted suspects. During a short foot chase on nearby railroad tracks, KHK Klement was struck by a freight train and killed.

The “Mark Klement” Hero WOD was first posted by CrossFit Muehlheim-Main @crossfitmuehlheimmain (Mühlheim am Main, Germany).

Jens Hoppe designed the workout. The rep scheme signifies the year when Mark was born (74), his age when he died (44), and the age of his daughter (11).

Hebrews: 12:1 “Therefore, since we are surrounded by such a great cloud of witnesses, let us throw off everything that hinders and the sin that so easily entangles. And let us run with perseverance the race marked out for us, 2 fixing our eyes on Jesus, the pioneer and perfecter of faith. For the joy set before him he endured the cross, scorning its shame, and sat down at the right hand of the throne of God.”

Cherish the day – cherish each breath. Run the race! Press on!

ANNOUNCEMENTS:

More burpees than planned

The Scene

51 degrees and glorious

F3 Welcome and Disclaimer

Fitness, Fellowship, Faith, Free, Modify, Not Professional, Own Volition, Social Distance, Phone

Warm-O-Rama

BBA F/B

Seal Claps

SSH

T-Merkins

Imperial Walkers

Lateral Mountain Climbers

Tha-Thang

Mosey to CMU pile 

Roughly 4 rounds

5 T-Push ups

10 CMU Halo’s

15 SMU Squat to high pulls

20 CMU Swings

Suitcase carry across lot before starting next round

Rosie broke a CMU into 5 pieces so we took a short break for 25 burpees

Mosey to the front parking 

11’s

10 Sissy Squats run to the other end of the parking lot

1 Leg Kick Through (1 each side)  run back to start

9 Sissy Squats run to the other end of the parking lot

2 Leg Kick Through’s (1 each Side) run back to start

…

…

1 Sissy Squats run to the other end of the parking lot

10 Leg Kick Through’s (1 each Side) run back to start

Hill Work

10 Lateral Mountain Climbers

Run up hill touch fence 

10 4-count SSH

Run up hill touch fence (2x)

5 burpees 

Run up hill touch fence (3x)

Mary

No time

COUNT-OFF & NAME-O-RAMA

17 HIM’s and 1 FNG (Welcome Tripper)

COT/BOM

”If you always respond to what is urgent, you’ll inevitably sacrifice what is important.” -Craig Groeschel

”I have two kinds of problems, the urgent and the important. The urgent are never important and the important are never urgent.” -Dwight D. Eisenhower

1 Thessalonians 5:21 ”Test everything, hold fast to what is good.”

MOLESKIN:

ANNOUNCEMENTS:

Thinking about signing up to Q? You should!!! If you haven’t Q’ed get with anyone who has and we will be more than willing to walk alongside you and help you prepare, even Co-Q with you to get your feet wet. My first Q would have taken a long time to happen without a push from Judge Judy at JUCO and the support of a few others and it was a great experience. It is a low-risk way to develop/sharpen your leadership skills with a ton of support from your F3 brothers. 

“The things that count” – Shamrock

THE SCENE: Perfect fall weather
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

Baby Arm Circles forward then backwards (IC) 4 CT x 10 each

Side Straddle hop (IC) 4 CT x 25

On your back Side Straddle hop 25 

Twinkle Toes  (IC) 4 CT x 10

THA-THANG:

Mosey around the school for .5 mile

Stopped for 25 merkins, 100 flutter kicks, 25 squats & 10 burpees 

Back to AO

Line up at one end of parking lot. 

Round 1: Bear Crawl to the 1st line and do 1 merkin, BC to next line 2 merkins, BC to next line 3 merkins all the way to 10

Round 2: Lunge to the 1st line do 10 single count twinkle toes, repeat at each line to line 10. 

Round 3: Crab walk to the 1st line and do 10 American Hammers single count, repeat at each line all the way to line 10

Mosey to the CMU pile. 

50 Bench press

50 Curls

50 Slow Block Twists 

50 Bench press

25 CMU rows

50 Rocky Balboas

Mosey back to the AO

Stopped for 25 merkins, 100 flutter kicks, 25 squats, 10 pickle pounders & 10 monkey humpers

MARY:
25 – 4 count Freddie Mercury

30 seconds of merkins

COUNT-OFF & NAME-O-RAMA
Anchorman, Trolley, Mermaid, Dumpster Dive, Curveball, Betty, Hurl, McRib, Bekky, Nadia, Pringle, Cheatsheet,
CIRCLE OF TRUST/BOM:

I was texting with some buddies this week about current events and the state of our nation. Like everyone we are frustrated and anxious. We all came to the same conclusion. We need Jesus. I think it’s healthy to discuss our honest frustrations and anxieties, but we need to always come back to Jesus. One of my friends then said that this old hymn came to mind.

Turn your eyes upon Jesus

Look full in His wonderful face

And the things of earth will grow strangely dim

In the light of His glory and grace

Oh soul are you weary and troubled?

No light in the darkness you see?

There’s light for a look at the Savior

And life more abundant and free

His word shall not fail you, He promised

Believe Him and all will be well

Then go to a world that is dying

His perfect salvation to tell

Turn your eyes upon Jesus

Look full in His wonderful face

and the things of earth will grow strangely dim

In the light of His glory and grace

This hymn was written by Helen Howarth born in 1863

At the pinnacle of her career, tragedy struck. Helen went blind and her husband abandoned her, leaving her financially destitute.

She wrote this hymn because of a tract that a missionary gave her. 

Those who knew Mary in her later years tell of her joy and enthusiasm. Though living on government welfare in a sparse bedroom, whenever asked how she was doing, she would reply, ‘I’m doing well in the things that count.’ Mary was always composing hymns but she had no way of writing them down so she would call friends at all hours and get them to record her lyrics before she forgot them.

Talk about not giving up, that’s impressive! 

Helen had a small plastic keyboard by her bed. There she would play, sing and cry. “One day God is going to bless me with a great heavenly keyboard,”  “I can hardly wait!”

MOLESKIN:

Prayer requests: Racism, Cheat Sheet’s family, Trolley’s job, Hardship Hill

ANNOUNCEMENTS: