F3 Knoxville

Tag: Abort

Burpees: Every Minute On The Minute

THE SCENE: Excellent, rain held of just in time for the beat down, lower 50s, cloudy sunrise
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH, Arm Circles, Tempo Squats, Rockettes, Cherry Pickers, Tempo merkins, This and That, Michael Phelps
THA-THANG:
I set a timer to go off every minute during the workout, whenever this happened we all stopped what we were doing to do 2 burpees (My speaker died so we changed to 3 burpees during the Doras but not while running)

  • Doras: 50x American Hammers (4ct), 100x Carolina Dry Docks, 150x Squats
  • OYO: 25x Shoulder Taps (4ct), Box Cutters, Smurf Jacks (4ct), Hand Release Merkins
  • OYO: 15x Shoulder Taps (4ct), Box Cutters, Smurf Jacks (4ct), Hand Release Merkins
  • Doras: 50x Wideout Merkins, 100x Sumo Squats, 150x Big Boy Sit Ups
  • OYO: 25x Cobras, Flutterkicks (4ct), SSH (4ct), Plank Toe Taps (4ct)
  • OYO: 10x Cobras, Flutterkicks (4ct), SSH (4ct), Plank Toe Taps (4ct)
  • Cool down lap around the event lawn

MARY:
May or may not have ended a minute early due to the fact that we were dying

COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
Revisited the topic of Robert Murray McCheyne, 19th century preacher who graduated college at 14, led a congregation of over 1000 at age 23, was infamously a workaholic, and died at the age of 29 of cardiac arrest and exhaustion. Supposedly on his death bed he was quoted saying “God gave me a message to deliver and a horse to ride on. Alas, I have killed the horse and I can no longer deliver the message.” We’ve mentioned masculinity a lot this passed week in our Words. Biblical Masculinity is an interesting topic because the Bible rarely actually addresses masculinity directly, so often when we talk about being Godly men we get a mix of Scripture and culture, some of which is good but a lot is not. One of the cultural aspects of masculinity is work ethic; rather closer to being a workaholic. We as men tend to put the pressure to over work ourselves. When confronted by the Pharisees about eating on the Sabbath Jesus said that man wasn’t made for the Sabbath, but the Sabbath for man. We tend to hear “Jesus says it’s ok not to rest”, rather than hearing “The Sabbath (rest) was designed specifically for me, and is therefore beneficial”. Lets all be men who prioritize rest, so we can faithfully deliver the message we were given, rather than killing the horse we ride on.

Meditation on Mortality

THE SCENE: Cool
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Wake up
THA-THANG:
Shuffled a big loop stopping at each mile for 20 HR Merks and 20 Thrusters times two rounds. Hit all the favorite hills in the hood. After we shuffled up Lover’s did 10 pull-ups. Snaked back down through the parking lot and took the little off road bridge path back to start.

MARY:
2 rounds of 20 4-ct flutters and 20 chest presses.
COUNT-OFF & NAME-O-RAMA
6
CIRCLE OF TRUST/BOM:
MOLESKIN:
5.75 miles. Did the PT stops 4 times for 160 each of HR Merks and Thrusters. The second round of HR Merks each time were  rough.
ANNOUNCEMENTS:

Pyramid and chance

THE SCENE: 55* and rainy, but not a total downpour in the amphitheater
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

  • Tempo merkins
  • Mountain climbers
  • Shoulder taps
  • Rockettes
  • Forward reverse lunges
  • Squat and reach

THA-THANG:

Reverse pyramid WOD. After each set of 10 of whatever exercise, PAX choose a number, 1-10 for 10 reps of exercise from list (they just choose the number, the exercise is unknown)
  • 50 sit ups
  • 40 merkins
  • 30 box jumps
  • 20 pull ups
  • 10 dips
  • PAX CHOOSE #7 for hand release burpees
  • 40 sit ups
  • 30 merkins
  • 20 box jumps
  • 10 pull ups
  • PAX CHOOSE #1 for burpees
  • 30 sit ups
  • 20 merkins
  • 10 box jumps
  • PAX CHOOSE #4 for hand release release merkins
  • 20 sit ups
  • 10 merkins
  • PAX CHOOSE #3 for Catalina wine mixers
  • 10 sit ups
  • PAX CHOOSE #8 for sit up ups

There was a slowzy lap in there somewhere, but I can’t recall after which set. Read the crowd, and myself, and needed a break.

  1. Burpees
  2. Star jumps
  3. Catalina wine mixers
  4. Hand release release merkins
  5. Pistol squats (each leg)
  6. Supermans
  7. Hurpees
  8. Sit up ups
  9. Canoe pulses 4-ct
  10. Iron Mikes

Had two more PAX choose numbers, and I added the last one, for a five minute EMOM.

  • 5 pistol squats each leg
  • 10 canoe pulses on 4-count
  • 10 iron Mikes

We had two exercises from the list, so went ahead and knocked them out, 10 star jumps and 10 Superman’s

MARY:

  • Flutter kicks
  • Gas pumps

COUNT-OFF & NAME-O-RAMA
8 strong: Huffy, Swanson, Livestrong, Reverb, G6, Postman, Drive Thru, Abort
CIRCLE OF TRUST/BOM:
“A life lived without ever tasting the tears that come with desperation is a life that also will never know courage” Courage is the result of a decision made out of desperation, and they’re actually one in the same. Rarely is a decision made to be courageous, it’s usually not even a decision at all. It’s an action performed when there is no decision to make, only desperate action which is the result of dire circumstance.

Those desperate circumstances (and therefore courageous acts) aren’t always someone running into a burning building. Sometimes it’s a father working every minute of overtime available to make sure his kids eat. Courage isn’t always loud, but we need to recognize the acts and how they’re made and what desperation the person was in and the struggles they were facing.

ANNOUNCEMENTS:
Maryville new AO launch this Saturday at Sandy Springs

Iwo Jima

THE SCENE: 38 and clear
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

This would have been a good idea, slow ruck to decide where to do WOD, moved bleachers to flat area

THA-THANG:
Pretty simple,

  • 19 sandbag cleans
  • 300 yard ruck run
  • 45 burpee step ups
  • 309 yard ruck run

Do that twice. Dump sandbags and get a little extra mileage in until time is up

Rack of Reps

THE SCENE: 30° and dropping
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Show up
THA-THANG:

Carry sandbags to church parking lot approximately.5 mile from SP.

Stop every two parking spots at each cone for 10 reps of a single exercise. Carry sandbag between cones. Ruck back to start with sandbag for the next exercise.

  • 10 Push-ups
  • 10 Squats
  • 10 ROC BBS
  • 10 OH Press
  • 10 Bent Row w/ SB
  • 10 HR Push-up
  • 10 Jump Squat
  • 10 ROC Butterfly Sit-up
  • 10 Curls
  • 10 Burpee Thruster

Carry sandbags back to SP.

MARY:
COUNT-OFF & NAME-O-RAMA
Cinco
CIRCLE OF TRUST/BOM:
MOLESKIN:
Would make 1,000 reps but we didn’t get all the way through the burpee thrusters.
ANNOUNCEMENTS: