F3 Knoxville

Tag: Betty

Being Content

THE SCENE: 47 degrees & beautiful today…no gloom
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

  • Cherry Pickers (IC) 4 CT X 10
  • Side Straddle Hops (IC) X 20
  • Baby Arm Circles Forward X 10 followed by Michael Phelps
  • Baby Arm Circles Backward X 10 followed by Michael Phelps
  • Windmills (IC) 4 CT X 10
  • Hand Release Merkins – OYO X 10
  • Tempo Squats (IC) 4 CT X 10
  • Mosey

THA-THANG:

McWherter Parking Lot (Light Pole to Light Pole)

  • PAX will run to each parking stripe and do various exercises from light pole to light pole
  • Early finishers will plank or Al Gore
  • Exercises included rounds of:
    • diamond push-ups X 50
    • wide merkins X 50
    • plank squats X 50
    • merkins X 50
    • squats X 50
    • Little Baby Crunches X 100
    • Burpees X 25
    • American Hammers X 100
    • Mountain Climbers X 50
    • Donkey Kicks X 25
  • Mosey to Bagwell Center

Bagwell Center – Dips & Step Ups

  • 3 Rounds of 15 Dips and 20 Step Ups/Box Jumps
  • Mosey back to AO

MARY:

  • Flutterkicks (IC X 25)
  • LBCs (IC X 20)
  • Pickle Pounders (IC X 21)

COUNT-OFF & NAME-O-RAMA

10 HIMS at the Bootcamp & 13 HIMS at RUSH led by Edit

CIRCLE OF TRUST/BOM:

Content – In a state of peaceful happiness

I’m typically not very flexible. I’m a planner and like to be organized. This pandemic has been terrible but a blessing.

Obviously, 70,000 people in the United States have died from the Coronavirus and the numbers will continue to grow.

I can’t travel for work, I’m now a home school teacher so I have learned to be more flexible and patience.

Last night, we tried to order Mexican food for Cinco de Mayo and couldn’t get through to anywhere so we decided to go to Taco Bell. All Taco Bell’s were packed!  We ended up getting our daughter Chick Fil A & my wife and I ordered wings from Wild Wing Café. We rode around listening to music and realized it was the first time the three of us had been in the car together for more than a month!  It was a great night.  We had fun and I felt blessed that we had food on the table.

Our youngest daughter, Alex, was going to Illinois for a week but my wife’s cousin, Mary, called last night that she and one of her sons have the Coronavirus. They’re sick but not feeling too bad. So, Alex isn’t going to Illinois next weekend but we’re hoping sometime in the next couple of months to see her cousins. I was honesly looking forward to a week without homeschooling so I could work a bit. However, that’s not in the cards so I’ll suck it up and just appreciate that I have a healthy daughter and enjoy the time I have with her and pray she will enjoy our time together and eventually get to visit her cousins in Illinois later this year.

Phillippians 4:11-13 Not that I am speaking of being in need, for I have learned in whatever situation I am to be content. I know how to be brought low, and I know how to abound. In any and every circumstance, I have learned the secret of facing plenty and hunger, abundance and need. I can do all things through him who strengthens me.

Joshua 1:9 “Have I not commanded you? Be strong and courageous. Do not be afraid; do not be discouraged, for the Lord your God will be with you wherever you go.”

MOLESKIN: 

It was good to be on Q but no F3 for a couple of months & me travelling so much over the last 6 months definitely made me a little rusty on leading the Warm-O-Rama & BOM.

ANNOUNCEMENTS:
MOTHER’S DAY IS THIS SUNDAY – TAKE CARE OF THE MOTHER’S IN YOUR LIVES

JUCO RECON MISSION

THE SCENE: 60’s
F3 WELCOME & DISCLAIMER:  Full F3 Disclaimer given along with COVID19 restrictions
WARM-O-RAMA:  Merkins(IC), Squats(IC), Plank Jacks(IC), Cherry Pickers(IC)
THA-THANG:
JUCO RECON:  Divide up into three teams of 5.  Each team will attempt to complete all three Missions (one at a time) located at three different areas on campus, rotating counterclockwise to the next mission after completion of the previous one. Teams will separately run to each, staying on pavement at all times (grass medians are lava).  Why? Because each time the team makes a turn and changes direction (even the slighter ones), the team does 15 Merkins, 15 Squats, 15 Plank Jacks. If any team member inadvertently tries to cross a median to avoid a turn, it’s 10 Burpees for the team and back to the pavement.

  • Mission 1: Large East Parking Lot by Duck Pond- Bernie all the way across and all the way back
  • Mission 2: Coupon Pile at Loading Dock – 100 Curls, 100 Tri Extensions
  • Mission 3: Sophomore Hill – Bear Crawl all the way up hill, Crawl Bear all the way down opposite side (this was awful)

MARY:
Flutter Kicks (IC)(x25), LBCs (IC)(x25).
COUNT-OFF & NAME-O-RAMA
15 Strong
CIRCLE OF TRUST/BOM:
Scripture states that God is Love.  Scripture states Love embraces Patience, Kindness, Truth, Resilience, Faith, Hope, Endurance, and Perseverance. On the other hand, Scripture states Love resists, stands against, and is opposed to Envy, Boasting, Arrogance, Rudeness, Selfishness, Anger, Resentment, and Wrongdoing.  Do you practice the above attributes that are embraced by Love?  Over the past few months, we have all had extra time perhaps to meditate on what really matters in life, what we place our trust and hope in.  For me, all of my hope – the only true hope I believe we have in this world – is Jesus.  It is all about Him for me.  He means more than family, more than my personal health and fitness.  Just Him, Jesus.
MOLESKIN:
It was great to be back out at JUCO with these men.  Snaggletooth wanted me to name the workout, “THAT SUCKED.”  I felt the above title was more appropriate.
ANNOUNCEMENTS:
Booster on Q Wednesday.

AMRAP Hundreds

THE SCENE:

Supposed to be clear skys… Everyone at home.

F3 WELCOME & DISCLAIMER

At Home workout challenge.

WARM-O-RAMA:

  • 100x SSH
  • 100x High Knees (single count)

The Thang: AMRAP of Hundreds

100 reps of a Legs, Core, and Arms exercises. For a boredom repellant get on a field with yard lines and progress to the next 10 yard line before starting the next 100 reps of an exercise.

  1. 100x squats
  2. 100x Freddy Mercuries (4 ct)
  3. 100x Merkins
  4. 100x Calf raises
  5. 100x LBCs
  6. 100x Shoulder taps
  7. 100x Lunges (50 each leg)
  8. 100x Hello Dollys
  9. 100x Carolina Dry Docks
  10. 100x High Knees
  11. 100x Big boy Sit ups
  12. 100x Seal Claps
  13. 100x SSH
  14. 100x Scissor Kicks
  15. 100x Overhead seal claps
  16. 100x Iron Mikes
  17. 100x Flutter Kicks
  18. 100x Dips (find a curb)

MARY:

What? You want more?

CIRCLE OF TRUST/BOM:

I trust yall!

ANNOUNCEMENTS:

Wash up and often and early. Drink a ton of water. Always.

The 220 Mile.

THE SCENE:

Virtual Q –

F3 WELCOME & DISCLAIMER

Off the books. 100% voluntary. 100% free. Definately not a professional.

WARM-O-RAMA:

  • SSH
  • Mosey to quarter mile track
  • Cherry Pickers
  • Wind Mills
  • Twisting Pickers – Kind of a combination of a windmill and a cherry picker. Done to the 8 count. Starting position is just like cherry picker – legs spread – torso up. Extend the arms straight up. 1. Turn torso left. 2. Turn torso right. 3. Arms lowered to shoulder height – turn torso left. 4. Turn torso right. 5. Drop arms down to toe level – touch left toe. 6. Touch right toe. 7. Touch ground directly underneath you (like cherry picker) 8. Touch ground behind you.
  • Clap Jacks – just for good measure to get heart rate up – Its a combo of a clapping merkin and star jack. It’s pretty evil and starts to hurt after about the third or fourth one.

The Thang: The F3 220 Mile.

Basically a mile broken up into 8 even 220 yard segments. It is preferable to do this around a track because of all the crawling.

  1. 220 yards of backwards lunge
  2. 220 yards of forwards lunge
  3. 220 yards of forwards crab walk
  4. 220 yards of backwards crab walk
  5. 220 yards of backwards bear crawl
  6. 220 yards of forwards bear crawl
  7. 220 yards of bernie
  8. 220 yards of sprint (ha if you can)

MARY:

We’ll see if we have time.

CIRCLE OF TRUST/BOM:

Stay safe out there! This would be on my list of F3 Knoxville challenges if we were to create a challenge series for the F3 Nation like Greenwood does. The other one I’d suggest is the 100 Burpee Pullup + 100 CMU Thrusters for time one..

Thrusting Pull Burps – Virtual Q

THE SCENE:

work out of the day – Virtual Q

F3 WELCOME & DISCLAIMER

Welcome one and all.

WARM-O-RAMA:

  • 10x SSH
  • 10x Cherry Pickers
  • 10x Windmills
  • 10x Mnt Climbers
  • 10x Rocketes

The Thang: Thrusting Pull Burps

I don’t ask you to do it all, just one more. Think of that during your WOD today. Just one more. Just one more. Just one more.

I’m consistently amazed by our attempts and then successes. Many Q’s I’ve thought of, I have not known ahead of time if it could be done but you men astound me… consistently. So i don’t doubt you will do it again. One time I asked you to bear crawl all the way up Jucomanjaro. You did it. One time I asked you to carry a CMU over a mile and up Jucomanjaro.. and you did it. One time I asked you to do over 200 burpees … and you did it. Today is similar and simple.

This is it:

  • 100 CMU Thrusting Burpees
  • 100 Burpee Pull ups

That is it. You can break it up however you want.

Cap & Tap

We’ll put a 45 minute Cap on it. Meaning you go until you either tap out, you hit the time limit, or you finish.

Estimates

A 100 Burpee’s usually take about 10 minutes. The reps are double that with added weight and pullups. So I’m guessing some will finish in 3x the normal 100 Burpee time (~30 minutes). However strange things happen when you hit your max – usually speed drops way down – thus the 45 minute cap.

Recommendations

In crossfit sometimes what they would do when facing supper high reps is they do reps of 10 then 5 etc. And they do alternates. I’d recommend 10 of each then switch with small rests in between. At JUCO we’ll be doing it that way with a small stair climb in between. Meaning We’ll keep the CMU Thrusters down by the CMU pile (at the bottom of the stairs). We’ll do 10 Burpees with the CMU.

Technique

The CMU needs to be in your hands. Start standing up, holding the CMU. Go down to do a Merkin on the CMU. Pull your legs up, transition to do a thruster with the CMU. That is one.

Do 10 of those, then put your CMU down, leave it there, and run/mosey/walk over to the pull up bar (ours are approximately 50 yards from the CMU pile – up a few stairs).

At the pull up bar – Do a burpee under the pull up bar, then do a single pull up. (this pull up can be under or over handed – we recommend alternating). That is one rep. After 10 of those, run down to your CMU and start the next set of ten.

We also recommend keeping chalk on hand to count your reps (1 tally per set of 10). This will totally exhaust us and so our counting ability is usually impaired.. so use chalk if you got it.

Technically you can do all 100 burpee thrusters at once, take a 10 minute break, then do all 100 burpee pull ups. That might work out better. I don’t know. Its up to you, but it must be done within 45 minutes. I’m guessing that a slower pace with small breaks and alternates will be “easier”.. but as you know “I am NOT a professional”. If you take breaks try to limit them to 30 seconds or less. If you take breaks longer than 30 seconds, then your mind starts to tell you that you can and should stop. Fight against the urge to stop, even if you are down to single reps.

Just one more rep.
Just one more rep.
Just one more rep.

MARY:

I believe the WOD to be hard enough to not need a mary. 🙂

CIRCLE OF TRUST/BOM:

I love all you brothers!! It’s an honor and joy .. every … single … time!! Forever grateful to you all!

ANNOUNCEMENTS:

Reach out to your brothers this week! If you complete the workout, ping me in Groupme and I’ll tag you in this post and record your time.

Times

  1. Trolley 47:15
  2. Spotter 47:35
  3. Betty 48:30
  4. Ralph 48:50
  5. Mermaid 50:30