F3 Knoxville

Tag: Dung Beetle

Memorial Day Murph at the Asylum

THE SCENE: Perfect weather today around 68 at time of workout
F3 WELCOME & DISCLAIMER

Reviewed the standard disclaimer and included that not only am I not a professional I am worse… included Covid disclaimer and keep your spit and snot to yourself

WARM-O-RAMA:

SSH x 20

Slow Cherry Pickers x 5

Butter Fly Stretch combined with Coach Dunn’s advise.

Shoulder stretch

5 burpees

THA-THANG:

Today we did a modified Murph workout – the Murph is dedicated to Lt. Michael P. Murphy.  United States Navy Seal May 7, 1976 -June 28, 2005. This workout is traditionally done by the F3 community and many others on Memorial Day in remembrance of Lt. Murphy and all the others who have made the supreme sacrifice for our country. For more information about Lt . Murphy and the Murph challenge : https://www.cnn.com/2019/05/27/us/memorial-day-murph-challenge-trnd/index.html

The Murph:

  • 1 Mile Run
  • 100 Pull Ups
  • 200 Merkins
  • 300 Squats
  • 1 Mile Run

We modified the workout by submitting CDD for the 100 pull ups ( Fellas I am 53 and can’t swing 100 pull ups) The Pax ran to three different area in the park to complete sets of the exercises.  Ten total sets each containing  10 CDDs, 20 Merkins,  and 30 Squats. final leg of the workout was a run to the East Tennessee State Veterans Cemetery.

At the Cemetery Crankbait ( Pluto’s 2.0 ) led a short program on Memorial Day and shared a letter that he had received two weeks ago from Medal of Honor recipient Woody Williams. Woody Williams is the last surviving Marine Medal of Honor recipient from the Pacific theatre. For more information about Woody: http://www.hwwmohf.org

Crankbait added that this part of the letter was most meaningful and spoke to what Memorial Day means:

” I have been designated a hero many times since WWII but in my mind the heroes never got to come home. The rest of us were blessed with the opportunity of coming home to our loved ones. I am grateful to be one of those. My wife who is in heaven had a saying she would remain me of very often.

Life is God’s gift to us..what we do with it is our gift to God”

MARY:
the group ran back to the AO and did one round of name your ab work while the Q stayed with the 6 to bring it home on the run back.
COUNT-OFF & NAME-O-RAMA
9 Pax got better!
CIRCLE OF TRUST/BOM:
Pluto shared the importance of Memorial Day and remember those who gave the utmost sacrifice. Pluto asked each of the Pax present to realize that there are many who are not Americans who would be grateful for the problems that we each have. Many in other countries have life and death challenges every day and would gladly take a day of challenges as experienced by an American.
MOLESKIN:

I was grateful to have Crankbait as my Co Q !
ANNOUNCEMENTS:

Training for the Beach

THE SCENE: Cool with a nice break in the rain (i.e. perfect)
F3 WELCOME & DISCLAIMER (no snot rockets, don’t get close enough to hold hands and swap spit)
WARM-O-RAMA:
SSH x 15, IC;  CP x 5, IC; Tie Fighters, front and back x 15 each way, IC
THA-THANG:
This is a 4 corners workout.  To maintain social distancing protocol, no more than 5 in a corner at a time.  This is a workout scientifically designed to get a HIM ready for the beach.  First order of business is to, one at a time, grab a coupon from the CMU pile.  This is yours for the entire workout.  Because HIMs are the ones to carry all the heavy stuff across the sand to the beach, everybody carries a CMU everywhere they go.  Beach themed music provided.

  • First Corner – 3 exercises:  Curls (for the girls) x 25; Flutter Presses x 25 (2 ct); Goblet Squats x 25
  • Second Corner – 3 exercises:  Superman Swims x 25; CMU rows x 25; Lunges x 25;
  • Third Corner – 3 exercises:  Derkins x 25; American Hammers (with CMU option) x 25 (2ct); More Curls x 25;
  • Forth Corner – 1 exercise.  25 Blockees (it helped to think of the CMU as a cooler full of beer)
  • If you hear Queen’s “Bicycle Race,” stop what you’re doing and hit your six for Freddy Mercury’s the duration of the song (3:01).
  • Complete at least 2 circuits
  • Q calls an audible after 2 circuits to go run a little bit.  Groups split up to run up Baby Everest and down the Dragon or vice versa, stopping at one point to knock out 5 burpees.  Race ensues. Bunny may or may not have taken a short cut to beat Gibbler.  All wagon wheel and finish together at the AO.

MARY:
Just enough time to get to 5/20 on Capt. Thors
COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
A reflection on a couple of quotes.  From Henry Ford: “He who says he can and he who says he can’t are both usually right.” And from Hallerin Hilton Hill: “Attitude determines altitude.”  Stay positive men!

MOLESKIN:
Prayers for Mrs. Lillydipper and family, Pinto and family, and for a good, safe summer for everybody but special request for Dung Beetle as he guides the kids of Emerald Youth this summer.

Playlist from the morning:  School’s Out, Alice Cooper; Summertime, DJ Jazzy Jeff and the Fresh Prince; Good Vibrations, The Beach Boys; Beautiful Girls, Van Halen; Heat Wave, Martha and the Vandellas; Bicycle Race, Queen; Hot Fun in the Summer Sun, Sly and the Family Stone; Cruel Summer, Bananarama; Rockaway Beach, Ramones; Wipe Out, The Surfaries; The Boys of Summer, Don Henley.
ANNOUNCEMENTS:
Regular time for Monday.  Pluto will Q and have something special.