F3 Knoxville

Tag: Cheatsheet

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

 

 

Shamrock – What’s your story? Actually, where do I fit into God’s story?

THE SCENE: Crisp fall morning
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

Side Straddle hop (IC) 4 CT x 25

On your back Side Straddle hop x25 

Twinkle Toes  (IC) 4 CT x 10

Monkey Humpers (IC) 4 CT x 10

On your back Side Straddle hop x25

THA-THANG:

Line up at one end of parking lot. 

Round 1: Bear Crawl to the 1st line and do 1 merkin, BC to next line 2 merkins, BC to next line 3 merkins all the way to 10

Round 2: Lunge to the 1st line do 10 single count twinkle toes, repeat at each line to line 10. 

Round 3: Crab walk to the 1st line and do 20 American Hammers single count, repeat at each line all the way to line 10

Mosey to the CMU pile to do 4 square stations and made it through almost 2 rounds: 

#1: 40 Squats, 30 Merkins, 20 Big Boys, 10 Smurf Jacks

#2: 40 Calf raises on curb, 30 Tricep dips, 20 Rocky Balboas, 10 Derkins

#3: 40 Curls, 30 Tricep extensions combo with calf raises, 20 Goblet Swings, 10 Alternating Merkins

#4: 40 Hammers single ct, 30 Shoulder taps, single ct, 20 Twinkle Toes 4-count, 10 Burpees

Mosey back to the AO

MARY:
no time
COUNT-OFF & NAME-O-RAMA
11 HIMs: Cheatsheet, Honeydew, Trolley, Kick-Flip, Dumpster Dive, Baby Boomer, Curveball, Mermaid, Pringle, Jenner, Anchorman
CIRCLE OF TRUST/BOM:

What’s your story? Actually, where do I fit into God’s story? I have been reading through the Bible with my community group and we are still in the Old Testament. I love the perspective that you get when reading through the Bible. You get to see this amazing story full of countless events that all point to God’s glory. Stories of people like David who had this incredible heart for God and for his people. He messed up big time and the Bible does not gloss over this and keeps reminding the reader that he screwed up. But God makes it clear that David was an important part of his story regardless. I read about Ruth and how she was a foreigner that was a nobody. God used her courage and faith and she became the great grandmother of King David. 

Sometimes I read amazing stories like this and wonder how my ordinary life in the suburbs of west Knoxville play into God’s story. I wonder if I am doing enough for God. The fact is, He doesn’t need me, but will use my life to glorify him in his story. So once again I am reminded that it’s not about me, but God will use me for his plan. I heard someone on the radio last night say that it can be a scary thing to say to God, but asking him to “use me” is something he wants to hear.

MOLESKIN:

Prayer requests: Racism, Cheat Sheet’s family, Trolley’s job, Jenner’s student loans / job, Pom-Pom. 

Garage Things.

THE SCENE:

Partly Cloudy Temperature Humidity Feels like Wind Speed Wind Direction
51 ℉ 94% 51 ℉ 2.2 mi/h S

F3 WELCOME & DISCLAIMER.
I am not a professional.

WARM-O-RAMA:
25 SSHs.
10 Baby Arm Circles forward.
10 backward.
3 Cherry Pickers.

THA-THANG:
Mosey to car trunk and pick up PVC piece and weight(plate) to create ab wheel.  Along side walk use ab wheel.  5 x straight out.  2 x out to right.  2 x out to left.

Mosey to football field divide into teams of 3 or 2 HIMs.  At 50 yard line is pile of trinkets.  On “Go.” everyone runs to trinket pile and picks one up.  On trinket is exercise, each HIM does that listed exercise 30 times at the 30, 20 times at the 20, and 10 times at 10.  (So a team of 3 would be doing 3 different trinkets. Everyone does their own.) Upon completion, throw trinket in your teams completion pile.  Then rinse and repeat with more trinkets.  ~20 minutes.  Team with most trinkets wins.  Yeah.

Mosey to bleachers.  Winning team gets to lead the charge.  Up and down bleacher steps from one end to the other.  At the bottom, each time, 10 jump squats.  Then up and down back with 10 Heal Drops at the bottom.

Mosey to sidewalk with ab rollers.  10 ab rollers straight.  Using PVC pipe, 10 American Hammers.

Mosey to St Patrick 30 dips, 20 box jumps, 20 dips, 10 box jumps, 10 dips, 5 box jumps.

Mosey back to AO.  Stopping 2 times to use ab rollers.  10 times each stop.

MARY:
Mary happened during mosey back to AO.
COUNT-OFF & NAME-O-RAMA
11 HIMs
CIRCLE OF TRUST/BOM:
Psalm 23:3.  He restores my soul. He leads me in paths of righteousness for his name’s sake.
MOLESKIN:
—
ANNOUNCEMENTS:
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.

Embrace the Earth

THE SCENE: Low 50s, light rain off and on.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH x25 IC
Cherry Pickers x5 IC
LBAC fwd, back, overhead claps all x15 IC
Hindurkins x10 IC
Cobra Merkins x5 OYO
Cossack Squats x10 IC

THA-THANG:
Mosey to the retention pond hill
11s with Embrace the Earth Burpees (hand release burpee, spreading arms wide to embrace the earth at the release) at the top, squat jumps at the bottom.

Mosey to the far parking lot by the practice field for random Tabata by roll of the die.
Each exercise gets 4 sets of 20s work, 10s rest.
Best I can remember, it was:
Butt Kickers
Calf Raises
Iron Mikes
Burpees
Merkins
Squat jumps
Crabettes

MARY:
No time today!
COUNT-OFF & NAME-O-RAMA
10 strong this morning. Everyone got a little wet, but just once.
CIRCLE OF TRUST/BOM:
Proverbs 3:5-6:
Trust in the Lord with all your heart, and lean not on your own understanding.
In all your ways acknowledge Him and He will make your paths straight.

MOLESKIN:
I was a little surprised by who was complaining about the wet this morning… 😀
ANNOUNCEMENTS:
Tomorrow, tomorrow, Bomb Shelter, tomorrow! Convergence a day away!

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: