F3 Knoxville

Tag: Bunny

Crazy 88s or Can I go back to doing burpees now? IPC2

THE SCENE: Sorta cool, but your shirt is still getting drenched with sweat
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Very short:  A few SSHs and some quick X-factors to prep for the IPC, and then a quick mosey to the parking lot on the other side of the Cloud.
THA-THANG:
4 rounds.  Distance covered is always 60 yards.

  • 8 burpees, run to other marker, 8 burpees, run back.  Repeat 11x (for 88 total burpees);
  • Grab your CMU for Squrls (Squats with a curl).  Do 8, CMU carry to other marker, 8 more, etc. x 11 (88 total Squrls)
  • CMU again.  This time, it’s 88 overhead presses in a row, rifle carry to the marker, 88 overhead presses again, rifle carry back to the start.  You are now done with the coupons!
  • Last one:  88 X-factors in a row and either bear crawl or crawl bear to the other marker for 88 more x-factors, then bear crawl or crawl bear (whichever one you didn’t do to get you to the marker) back.
  • Plank it up while waiting on the Six (just kidding – catch your breath)

MARY:
Circle up for some mumblechatter and star gazers
COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
From something I heard the other day that’s been pinging around in my head:  “If you have a goal and just keep working toward that goal, the universe will train you.”  I don’t know about that, but I do know that if you want to accomplish anything, the path forward is so much easier when we let God train us.  We do that when our goal is to seek God’s guidance, listen for him, open our hearts and our minds to him.  I find that much, much easier to say than do.  Frankly, it takes a lot of strength to pursue that goal every day. Hence, our verse for the BOM:  “But you, be strong and do not lose courage, for there is reward for your work.”  2 Chronicles 15:7.
MOLESKIN:
Continue praying for Matlock’s father in law and family and their very tough situation.

Also, shout out to Waffle House, who wins beast-of-the-day award.  We were one short on CMUs, so the Q grabbed a coupon from the big rock pile.  Not wanting to cheat, I picked a decent sized rock. It turned out that was the Rock of Pain, very much heavier than a CMU coupon.  After seeing the Q struggle through round 2, he took on the rock and completed the most grueling part of the workout with it.  That is a HIM in action!
ANNOUNCEMENTS:
Hardship Hill- Sign up!  And we still need guys to help build the obstacles we are responsible for.

IPC Asylum Week 1

THE SCENE: Nice and cool.  Around 56 degrees
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Stretching OYO. Go over IPC week 1 rules and go
THA-THANG:

Round 1▪ 800 meter run▪ 25 yard murder bunny▪ 10 shoulder tap merkins (merkin-tap each shoulder is one rep)▪ 25 yard reverse murder bunny▪ 20 blockees with a thruster▪ 25 yard murder bunny▪ 10 shoulder tap merkins (merkin-tap each shoulder is one rep)▪ 25 yard reverse murder bunny

Round 2▪ 800 meter run▪ 25 yard murder bunny▪ 10 shoulder tap merkins (merkin-tap each shoulder is one rep)▪ 25 yard reverse murder bunny▪ 20 horizontal burpee block jumpover (20 total jumps). Block is laying flat. You can jump over the block to the side. Or to the front.▪ 25 yard murder bunny▪ 10 shoulder tap merkins (merkin-tap each shoulder is one rep)▪ 25 yard reverse murder bunny

Round 3▪ 800 meter run▪ 25 yard murder bunny▪ 10 shoulder tap merkins (merkin-tap each shoulder is one rep)▪ 25 yard reverse murder bunny▪ 20 vertical burpee block jumpover (20 total jumps). Block is standing up on one end. You can jump over the block to the side. Or to the front.▪ 25 yard murder bunny▪ 10 shoulder tap merkins (merkin-tap each shoulder is one rep)▪ 25 yard reverse murder bunny•

 

 

 

MARY:
None
COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
Philippians 4:8-9
MOLESKIN:

IPC Week Zero…

THE SCENE: Twas nice.  60 degrees and no humidity
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Did 20 ssh on the 4ct and some stretching
THA-THANG:

Iron Pax Week Zero Challenge of

  • 100 Merkins
  • 800 meter run
  • 75 merkins
  • 1200 meter run
  • 50 merkins
  • 1600 meter run
  • 25 merkins
  • 2000 meter run

MARY:
Nope
COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
Philippians 4:8

And now, dear brothers and sisters, one final thing.  Fix your thoughts on what is true, and honorable, and right, and pure, and lovely, and admirable.  Think about things that are excellent and worthy of praise.  Keep putting into practice all you learned and received from me-everything you heard me and saw me doing.  Then the peace of God will be with you.

Dead frog and a huge worm

THE SCENE: Rain held off to just a drizzlie mist. Quite nice actually. The Circus maximus was nice and dry.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
warmup stuff

THA-THANG:

if it ain’t broke…don’t fix it. So I’m rehashing my workouts from this week. Laziness…I think not.
Start at first cone. Do qty of 1 of 1st exercise. Move to next cone, do qty of 2, next cone qty of 3 etc. Total of  10 cones down one side of the Circus Maximus. Run a lap around the lot after completing all cones and go back to where you left off doing same exercise adding up again back to start.  switch to second exercise, then 3rd,4th. While waiting on the six, do LBCs or Al Gores.

exercises with travel movements are:

  • Merkins with runs
  • Squat jumps with bear crawls (every other cone)
  • Dry docks with low Bernie Sanders

apparently the circus maximus is bigger than I thought. We only got through three exercises this time around. Mosey back to the AO for some ab work

MARY:
Freddy mercury‘s, side crunches, LBCs
COUNT-OFF & NAME-O-RAMA
14 pax
CIRCLE OF TRUST/BOM:

“Adversity has the effect of eliciting talents which in prosperous circumstances would have laid dormant” Horace (Roman Poet)

we talked about our nation’s wounded veterans and first responders and how they overcome adversity With the help of operation enduring warrior. We discussed the Hardship Hill and how they can get involved.

MOLESKIN:
I missed coming out to the asylum. Great park, great guys, and I love the circus Maximus service. Great mumble chatter this morning as well. Need to come back more often. Don’t have a whole Lotta time for random comments so I’ll leave it at this. Don’t let this be your definition.

Tomorrow: A mythical land where 99% of human productivity, motivation and achievements are stored.

ANNOUNCEMENTS:
Hardship Hill , Wesley House snacks

 

Nice And Threesy

THE SCENE: Hot and Sticky.
F3 WELCOME & DISCLAIMER: Welcome back Cat Gut – you are here on your own volition
WARM-O-RAMA:

SSH x 25 IC
BBQ Squats x10 IC
Tie Fighters 12 + 12 IC
Pickle Pounders x 15 IC

Mosey to the Baseline
High Knees / Mosey back
Butt Kickers / Mosey back
Skips / Mosey back
Bear Crawl / Mosey back
Side to Side / Mosey to Circus Maximus

THA-THANG:
Gather into groups of three for exercises at 2 stations.  PAX 1 does the first exercise at station 1.  PAX2 runs to take over at the next station.  PAX3 then runs back to station 1.  Exercises are AMRAP till your buddy appears.  The two stations were at either end of Circus Maximus.

  • Station 1
    • Merkins
    • Squats
    • Big Boys
    • Plank Jacks
    • SSH
  • Station 2
    • T Claps
    • Lunges
    • American Hammer
    • Windmills
    • Flutter Kicks

MARY:
We stopped for Rocky Balboas on the way back, then closed out with a bicycle race.
COUNT-OFF & NAME-O-RAMA
A perfectly divisible by 3 total of 12.
CIRCLE OF TRUST/BOM:
A friend of a friend passed and that reminded me to live every day as if it is your last.
MOLESKIN:

ANNOUNCEMENTS: