F3 Knoxville

Tag: Betty

Pre Halloween Mullets and Treats

THE SCENE: Crisp and Clear Fall Morning
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Motivators from 7, Tempo Squats, baby arm circles forward & Backward, shoulder stretches
THA-THANG:

Mosey to CMU pile
Grab 2 cmu’s, one for each hand
four corners have exercises, rinse and repeat at each corner
farmer carry between each station
corner 1 arms
25 curls
20 Alpos
15 Tri extensions
Corner 2 legs
25 Squats
20 Lunges
25 calf raises
Corner 3
25 shrugs
25 vertical bench press
10 each single arm rows from plank
Corner 4
20 dips
20 deep merkins
20 straight leg dead lift

Sparrow (11 years old) called out Cheatsheet (51 years old) for not doing a leg exercise.  Cheatsheet became animated and talked a bunch of trash.  Sparrow challenged Cheatsheet to a race, so after the workout was over, we did about a 100M sprint where Cheatsheet narrowly edged out Sparrow.  Cheatsheet was going crazy, and we reminded him that he beat an 11 year old in a race.  Good times were had by all!!!


MARY:
No time for poor Mary
COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:

We are living in a world where God is not put first, and the world suffers from the works of the flesh.  We need to make God a priority, and exemplify the Fruit of the Spirit.
MOLESKIN:

ANNOUNCEMENTS:

Core Wall

  • Scene: Shamrock before the sun.
  • Welcome: It’s Free .. we are not entirely sure what we are doing .. You are Welcome .. 
  • Warm-up: 1000 burpees … just kidding… sort of.  😛
    • Should Taps
    • Australian Shoulder Taps
    • Annie’s (both arms)
    • American Hammers
    • Australian Hammers
    • Snow Angles
    • Australian Snow Angles
    • Parker Climbers
    • Australian Mtn Climbers
    • Burpees
    • Aussie Burpees (frog + hop – no merkin)
    • Plank + 1/2 plank hold
    • Back Plank + 1/2 back plank hold
    • Plank to elbows + rainbow drops ( 6 count )
    • Back Plank to elbows (on grass) (with up arch – 6 count)
    • Mike Tysons ( plank + h squat + merkin – 4 count)
    • Real Big Boy Sit-ups (situp + standup )
    • Turkish getup ( 5 each arm ) (no back arm)
    • Bear Crawl Snake to the CMU pile
  • Workout: Build CMU wall that is 2 wide x 4 high CMUs across parking lot.
    • Dead bunny drag CMU to the wall – if it has plaster on it. If not then can carry it.
    • When at first layer do 10 V-ups before laying brick
    • When at second layer do 10 V-ups and 20 LBCs before laying brick
    • When on third layer do 10 V-ups, 20 LBCs, and 30 Flutter Kicks before laying brick.
    • When on forth layer do 10 V-ups, 20 LBCs, 30 Flutter Kicks, 40 American Hammers.
    • When blocks are exhausted reverse the process.
  • Circle of Trust:

    •  James 4: 1 What causes fights and quarrels among you? Don’t they come from your desires that battle within you? 2 You desire but do not have, so you kill. You covet but you cannot get what you want, so you quarrel and fight. You do not have because you do not ask God. 3 When you ask, you do not receive, because you ask with wrong motives, that you may spend what you get on your pleasures.

      4 You adulterous people,[a] don’t you know that friendship with the world means enmity against God? Therefore, anyone who chooses to be a friend of the world becomes an enemy of God. 5 Or do you think Scripture says without reason that he jealously longs for the spirit he has caused to dwell in us[b]? 6 But he gives us more grace. That is why Scripture says:

      “God opposes the proud
          but shows favor to the humble.”[c]

      7 Submit yourselves, then, to God. Resist the devil, and he will flee from you. 8 Come near to God and he will come near to you.

  • Announcements:
    • https://dirtybirdevents.com/wildcat/ Mtn bike race on Saturday (Have three F3 teams so far)  Check mtn bike slack channel

 

 

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:

Shamrock Fitness Test

THE SCENE: High 40’s crisp and clear
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
20 Side Straddle Hops
5 Cherry Pickers
15 baby arm circles forward while holding the Thai Fighter Stance
15 baby arm circles backward, using the opposite leg forward in the aforementioned stance
THA-THANG:
Mosey to the track
set a timer for 30 minutes
run one mile for time, then do as many rounds as possible of the following:
5 bur-pees
10 Merkins
15 Big Boy Sit-ups
20 Squats
Record your time and rounds completed to measure against the next time we perform this fitness test.

MARY:
one minute of flutter kicks which was a count to about 39.
COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
John 14: 6-8 Thomas was doubting about where to go.  Jesus responds that he is the way, truth, and life, no one comes to the Father except through Him.  In this time of Covid, political climate, racism, or fill int he blank, we need to seek Jesus to find our way.  He is the way and we need to seek him.

MOLESKIN:
Pray for Racism, Cheat Sheet’s family, Rocket’s son with Covid, Trolley’s job situation.
ANNOUNCEMENTS:
Hardship hill final obstacle breakdown this afternoon.
two convergence opportunities on the Horizon.

10/17 at the bomb shelter
11/7 at Asylum

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.