F3 Knoxville

Tag: Aladdin

RAW – Chris Kyle Workout

THE SCENE: Sticky and Dark
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Stretch it out
THA-THANG:
During the IPC I heard the guys talk about Hero WOD’s and got curious. Thought that would be great to inject into our RAW Routine. This workout is to honor Navy Seal Chris Kyle – 3 Rounds is to remember his M & 2–2.0’s, 4 moves to honor his 4 tours in Iraq and 160 total reps per round for his 160 confirmed kills. We did all weighted exercises w/ a CMU

  • 3 Rounds
  • 40 KB Swings (CMU)
  • 40 Box Jumps
  • 40 Thrusters (CMU)
  • 40 Decline Merkins

This was a torcher and went relatively fast. So, to cash out:

  • 20,20,20 Squats, Merkins, BBS
  • 20,20,20 CMU Merkins, CMU Am Hammers, 4 ct Mountain Climbers
  • 10,10,10 CMU Merkins, CMU Am Hammers, 4 ct Mountain Climbers (Old School for Tweet-E)

MARY:
See Above
COUNT-OFF & NAME-O-RAMA
We are the 3 best friends that anyone could have

CIRCLE OF TRUST/BOM:

Christopher Scott “Chris” Kyle (April 8, 1974 − February 2, 2013) was a United States Navy SEAL and the most lethal sniper in U.S. military history. Kyle served four tours in the Iraq War and was awarded several commendations for acts of heroism and meritorious service in combat. He received two Silver Star Medals, five Bronze Star Medals, one Navy and Marine Corps Commendation Medal, two Navy and Marine Corps Achievement Medals and numerous other unit and personal awards. Kyle was honorably discharged from the U.S. Navy in 2009 and published his bestselling autobiography, American Sniper, in 2012. An eponymous film adaptation of Kyle’s book, directed by Clint Eastwood, was released two years later. Chris was a devoted son, brother, husband and father in North Texas, as well as continuing his efforts to helping Veterans re-acclimate to civilian life and combat stress carried home. Kyle was shot dead at a shooting range near Chalk Mountain, Texas. His friend, Chad Littlefield, age 35, was also killed.

The three rounds represent his wife and two children left behind. The 4 movements represent Chris’s 4 tours in Iraq. The total reps for each round equaling to 160 repetitions represent his total confirmed kills.

MOLESKIN:
The workout was short and sweet. Pretty sure the guy in the van may be living there in the parking lot. We had to do the BOM up front so the Q could get out of there and participate in “Walk to School” day.
ANNOUNCEMENTS:
Check Calendar

Saved by the skunk

THE SCENE: Upper 60’s I think…a little warm but not too bad

F3 WELCOME & DISCLAIMER


WARM-O-RAMA:

  • Cherry pickers
  • 10 Merkins OYO
  • Rockettes
  • Butt kickers
  • Karaoke
  • Calf Stretch

THA-THANG:
Battle buddy up and grab 1 CMU per group.  Mosey to the outhouse for the following menu.   Reps on the left were performed DORA style, while partner B ran to the top of the parking lot and did 5 reps of the corresponding exercise to the right.  1,000 reps if you finish…many did!   Also, full transparency, I had everything written on a white board this morning.  When I got home from work tonight my kids had erased the white board…so these may not be the exact exercises from this morning…but you get the idea.

 

100 reps DORA 5 reps at top of hill
Burpees Superman swim
CMU OH Press Side Straddle Hop
CMU Curls Side Lunge
CMU Big Boys Box Cutter
Iron Mikes Flutter Kick
Merkins on the CMU Squat Jump
CMU Calf Raise Speed Skaters
Carolina Dry Docks Imperial Walkers
V-ups Monkey Humpers

MARY:

Dealers choice

  • Peter Parker – Tweet-E
  • 10 burpees – Ribbed

COUNT-OFF & NAME-O-RAMA
20 strong:  Aladdin, La-Z-Boy, Fonzy, Viagra, Blue Cross, Ramrod, Sparky, Wagon Wheel, Pool Boy, Mouthwash, Bueller, Driftwood, Waxjob, Smoker, Dreadlock, Junk, Mayberry, Tweet-E, Ribbed, Bartman

CIRCLE OF TRUST/BOM:
Read a passage from 1 Timothy 6.  Basic take home point is to keep your focus on Christ and to let him be your motivation.  Don’t be lured by money, success or wordly pleasure…rather let Christ be your goal.

MOLESKIN:
I had originally planned to do this workout on Baby Everest which would have been a lot harder, but there was a skunk running around in the parking lot by that hill so I decided to audible.   Saved by the skunk!!

ANNOUNCEMENTS:

IPCwk2 – Dog Pound

THE SCENE: Dark and Sweaty
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Burpees OYO x 10
THA-THANG:

  • Hey watch dis’ ^^^^^^
  • Thanks to Tank for helping set this up!

MARY:

I was still running laps, not sure what happened.

COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
I apologize, I thought it was way later than it was and didn’t want to hold anyone up. But it is the truth! You men encourage me everyday and ensure that I stay humble! Thank you.
MOLESKIN:
Majority of the PAX showed up early, Blue Cross and Proton showed us they could have started late if they wanted to. Sparky piped up later on GroupMe to eradicate ANY DOUBT that each man that showed up today, is an absolute HIM. It’s hard not to compare where we are, against where other people are. We have to remember that oftentimes, we are comparing our beginning to someone else’s middle. Or our middle to someone else’s end. We’re all in different seasons and it’s important to embrace where we are today and keep pushing to better ourselves. 

No man left behind, no man left the same. 

ANNOUNCEMENTS:
TTTP This Saturday – forgot to plug this too!!

Dog Pound Iron Pax Week 1 Challenge

THE SCENE: 71, dark and perfect
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
10x SSH, Air Squats, Cherry Pickers, Big Arm Circles and Merkins to get us warmed up quickly

Mosey to the field for Killer B’s

THA-THANG:
Iron Pax Challenge Week 1 Killer B’s

  • 10 yard Broad Jump
  • 10 Burpees
  • 10 Bonnie Blair’s (aka Iron Mikes)
  • 10 BBS
  • Do this for 30 yards and the bear crawl back 30 yards to staring line
  • Repeat for 5 rounds for time

When PAX finished they could run lap around the field and then find a HIM to encourage along  as they finished their rounds by doing it with them

Times ranged from about 19-38 minutes per HIM

MARY:
No time for this
COUNT-OFF & NAME-O-RAMA
19 HIMs plus 1 FNG Biscuit
CIRCLE OF TRUST/BOM:
While traveling yesterday I heard a man say on The Message radio station “We look for God in the destination but He is often found in the detour.” Many of us have had detours this year that have affected us physically, emotionally, spiritually, financially, at work, at home etc and we don’t understand why things aren’t going the way we planned and wonder where God is.

We are looking to Him and for Him in the end and are not looking to understand His meaning and plan for us in the midst of our detour. So if you are like Daniel in the Lion’s Den, Moses by the Burning Bush or even like Jonah in the belly of the whale. Seek God and look for Him and know that He is with you and He has a plan for you that might not be what you expected and your circumstances don’t make sense but know that you are right where He wants you. He is with you and will lead you out.  It’s just a detour.

MOLESKIN:
Prayers for Lady Junk, Garrett’s family, everyone in the Bahamas affected by a hurricane Dorian, my daughter Callie that has an infection
ANNOUNCEMENTS:
TTTP coming up, Dad’s Camp RunaMuck soon

RAW meets the Dumbee

THE SCENE: Low 70’s….possibly the most humid morning of the summer….ugh…

F3 WELCOME & DISCLAIMER


WARM-O-RAMA:

Mosey from the outhouse to the tennis court fence and back.   OYO stretch as we review the exercises.

THA-THANG:

  • 8 Stations
    • Decline Merkins
    • Big Boy Situps (30lb ruck sack)
    • Jump Rope
    • Overhead Press (35 KB, 2×25 dumbbells, golden cmu)
    • Curls (30, 25, 20 dumbbells….start heavy and lighten as needed)
    • Tricep press (2x50lb plates)
    • Squats (box of rocks, 2x30lb ruck plates, big cmu)
    • Dumbees (burpees using 15lb dumbbells)

Man doing dumbees is the timer….everyone rotates when he finishes his set.   Round 1 = 15 dumbees.  Round 2 = 10 dumbees.  Rounds 3 & 4 = 5 dumbees.

Finished with a slow mosey to the tennis court and back.

MARY:

Dealers choice:  v-ups x 20;  shoulder-tap merkins x 20;  side crunch x 15 (per side)

COUNT-OFF & NAME-O-RAMA
8 strong!    Abscess, Aladdin, Driftwood, Waxjob, Cavalier, Bueller, Tweet-E, Bartman

CIRCLE OF TRUST/BOM:
Talked about Paul’s ministry and how we was bold, yet he also had a plan to engage with audiences where his conversation was likely to be engaging.   We should practice this in our walk as well as we try to reach others with the gospel.  Look for fertile soil where the conversation will be received.   We can be bold and smart at the same time.

MOLESKIN:

ANNOUNCEMENTS:

  • Truckin to the Pound – Sept 14th
  • Goliath at the Gorge  – Oct 19th
  • Hardship Hill planned for April 2020
  • Iron PAX challenge getting ready to kick off