F3 Knoxville

Tag: Echo

Slick Bernie

THE SCENE: Mid-30s and clear.  Perfect beatdown weather.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Tha zero burpee warmup:
-Zero Burpees OYO
-25x SSH IC
-2x Burpees OYO
-15x TN Rocking Chairs IC
-4x Burpees OYO
-30x Mountain Climbers IC (10x standard, 10x hands as far fwd as possible, 10x hands as far back as possible)
-6x Burpees OYO
-8x Cossack Squats each leg
-8x Burpees OYO
-20x 4-ct Monkey Humpers IC
-10x Burpees OYO
THA-THANG:
Mosey over behind the maintenance building
-10x on-the-wall pullups
-Circle up with CMU for Pass-The-CMU BBS
-30x curls

Put back CMUs. Then look at Weinke.
Pick up 2 CMUs each for Rock the Block Merkins:
-Plank up on 2 landscaping CMUs.
-Do 1 Merkin.
-While holding plank, Q calls direction to rock the CMUs by 90° (Fwd, Back, In, Out), then another Merkin.
-R&R until groans from PAX reach sufficient volume

Put back CMUs for realz this time.

Mosey down the road a little ways to the hill
Partner up for Dora 1-2-3 (Merkins, Squats, SSH)
Bernie up the hill, Bear Crawl down.
Except the hill is really slick from frost! Nix the Bear Crawl after the first attempt. Too hazardous.

Mosey back to AO

MARY:
Just enough time for a couple rounds of Row Your Boat, then cash out with AMRAP merkins for 30s or so
COUNT-OFF & NAME-O-RAMA
15 PAX today, including FNG Cubby!
CIRCLE OF TRUST/BOM:
Do the hard thing.  Hard things come up frequently in life.  Sometimes we look for an easy way around it.  Sometimes we avoid it or put it off.  Don’t do that.  Just like you tackle those 30 burpees in a beatdown, take on the hard thing head-on, and do it with all your might!
MOLESKIN:

ANNOUNCEMENTS:
Sign up for Hardship Hill OCR Relay!  If you need a team, just post on GroupMe.  You’ll get recruited quick!

https://www.active.com/kingston-tn/running/distance-running-races/hardship-hill-2018

Hydro Plow

THE SCENE: A bit damp with 100% chance of downpoor
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH 4c 25  Dancing bear merkins 4c 10 Cherry Pickers 10 Tempo Squats 10 Hill Billy Squat Walkers 15
THA-THANG:

  • Mosey to stairs, @ bottom of stairs 20 merkins 20 dips 30 squats. Crawl Bear up steps. @ top of steps, 5 Burpees over the rope. Rinse & Repeat.
  • Mosey to the wall.  Wall squat while passing a coupon. Once coupon gets to the end of the line that HIM sprints up steps returns to the end of the line.  Took up to much time so we cut it short.
  • Mosey/ Jail Break?.. To the parking lot. With groups of 3, @ one end SSH @ the other end Leg lifts. In the middle slide 45lbs or 35lbs plate from one end to the other alternating end workouts.
  • are
  • handy.

MARY:
Metronome and Ring -O- Fire
COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
Know the difference in an “Excuse and a Reason”.  The PAX is the what makes F3 what it is.  Without the HIMS F3 does not exist.  We make a decision to get out and live in the gloom.  If we don’t make it to a work out, ask yourself if you have a reason or an excuse.  A reason would be work or an injury or sick etc.  An excuse is sleeping,  “Man I just don’t have time”etc.  This holds true with life decisions as well.  If you decide you want to make a change or want to get a new job that you know is better or what ever the case may be and you convince yourself you can’t…… Think for a moment.  Do I have a reason or am I making an excuse?

Quotes:

” Courage doesn’t always roar. Sometimes courage is the quiet voice at the end of the day saying, ‘I will try again tomorrow.”   – Marry Anne Radmacher

“Do not follow where the path may lead. Go,instead, where there is no path and leave a trail.” -Ralph Waldo Emerson

” I want to be used up when I die.”  – George Bernard Shaw

MOLESKIN:

ANNOUNCEMENTS:
Hardship Hill   May 19th

Movin’ Weight

WARM-O-RAMA:

  • Jump Rope x50 (SSH)
  • Cherry Pickers (ICx5)
  • Tempo Squats (ICx10)
  • Jump Rope x50 (SSH)
  • Atlas Stretch x5 (each side)
  • Jump Rope x50 (SSH)

THA-THANG:
Split the group up into teams of 3.

Station 1:

  • Standard Plank
  • Side Plank
  • Side Plank
  • Dancing Bear
  • Shoulder Taps

Farmers Carry:

  • (2) 5gal Buckets Full of Rocks 100yd Carry
    • Penalty of 10 Burpees if put down early

Station 2:

  • Squats
  • Merkins
  • Froggie Hops
  • Hand Release Merkins
  • Iron Mikes

Battle Buddy….The Bucket Carry:
Partner 1: Jump Rope
Partner 2:

  • 200ft Carry to the Hill
  • Burnnie the Hill w/Bucket
  • 200ft Carry to Starting Point
    • Penalty of 10 Burpee if put down

CIRCLE OF TRUST/BOM:
Luke 12:11-12
When you are brought before synagogues, rulers and authorities, do not worry about how you will defend yourselves or what you will say, for the Holy Spirit will teach you at that time what you should say.
Matthew 10:19-20
But when they arrest you, do not worry about what to say or how to say it. At that time you will be given what to say, for it will not be you speaking, but the spirit of your Father speaking through you.
Exodus 4:10-12
Moses said to the Lord, “Pardon your servant, Lord. I have never been eloquent, neither in the past nor since you have spoken to your servant. I am slow of speech and tongue.” The Lord said to him, “Who gave human beings their mouths? Who makes them deaf or mute? Who gives them sight or makes them blind? Is it not I, the Lord? Now go; I will help you speak and will teach you what to say.”