F3 Knoxville

Tag: Hammy

Iron Meets The Hulk

THE SCENE: Beautiful Morning with a Little Gloom
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

  • Grinder Work
    • Mosey to 5 Merkins
    • Mosey to 10 Tempo Squats
    • Millennial Run to 5 Burpees
    • Millennial Run to 10 Froggie Hops
    • Bernie Sanders to 15 CrossFit Big Boys
    • Bernie Sanders to 10 Bobby Hurley’s

THA-THANG:

  • Mosey the Greenway & Battle Buddy with Someone of Similar Speed
    • 10 Hill Sprints with Decreasing Burpees at the top.
    • 1st Hill Sprint – 10 Burpees
    • 2nd Hill Sprint – 9 Burpees
    • 3rd Hill Sprint – 8 Burpees
    • Complete 10th Sprint – 1 Burpee and Continue Mosey to Rock Pile
  • At the Rock Pile – Find a Rock for Each Hand:
    • Iron Hulks (1:4 Merkins and Push Press) Worked up to 5 Merkins and 20 Push Press (IC!!!)
    • V-Ups (OYOx10)
    • Overhead Squats (OYOx15)
    • CrossFit Big Boys (OYOx20)
    • Side Straddle ROCK Hops (ICx20)
    • Iron Hulks (1:4 Merkins and Push Press) Worked down from 5 Merkins and 20 Push Press (Single Count!)
  • Mosey Greenway Back to Grinder for Lazy Dora:
    • 100 Merkins (P1 does 10 While P2 Holds Plank; 100 total for group)
    • 100 Ankle Touches (P1 does 10 while P2 holds 6″; 200 total for group)
    • 100 Squats (P1 does 10 while P2 holds air chair; 100 for total group)

MARY:

COUNT-OFF & NAME-O-RAMA
10 Pax!
CIRCLE OF TRUST/BOM:
You don’t know what you have; until it’s gone!  Shared a little about a few things that I have gone through in the past month.  My GR1 was stolen and recovered, but the feelings attached to that bag were unknown until this occurred. The loss of our dog, and all the difficult and frustrating times in his last couple years or life and how all that looks on the other side…I would do it all over again!
MOLESKIN:

ANNOUNCEMENTS:

Merkin Madness

THE SCENE: about 40 and light rain

F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

SSH X 20

TN Rocking Chair x 15

Merkins x 10

Burpee x 5

THA-THANG:

Do next leg exercise by pavalon then do next chest exercise by scrapyard then run down the stairs and back up the path to the pavalon.

Scrapyard:

Merkin X 20

Derkin x 20

Ranger Merkin x 20

Side to side Merkin x 20

Wide fly Merkin x 20

Pavalon:

Alt side Lunge x 20

Split squat x 20

Jump squat x 20

Calf raise squat x 20

Iron mikes x 20

MARY:

BBS 20-1

Heels to heavens 20-1

COUNT-OFF & NAME-O-RAMA
15 men including FNG Peekaboo! Our boy MIB who got named at the Asylum convergence came back out too. Backup killing it with the EHs.

CIRCLE OF TRUST/BOM:
Talked about dark days to come, but there is a light at the end.
MOLESKIN:
We did about 2 rounds of the thang and then started the 20-1. Got down 3-4 rounds and took a lap. Did a few more rounds after that.
ANNOUNCEMENTS:
MAARC fun ruck on April 20. 12pm at Target in Maryville. About a mile each way. Patches are $20.

Convergence

THE SCENE: Sunny and nice, temps in 50’s
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
20 Side Straddle Hops, 15 second squat, 15 Mountain Climbers, 30 second squat, 10 Windmills, 45 second squat, 10 Cherry Pickers, 60 second squat, Little of This and Little of That.  Split into three groups and Mosey to workout stations.  In each station we will work out for 15 minutes.  After workout out at the three stations we will meet back at AO.
THA-THANG:

STATION 1 (at parking lot near entrance of northern ball fields)
There will be bricks on ground at Corner 1 and CMU’s on ground at Corner 3.
We will circle the parking lot counter clockwise, stopping at each corner to do the listed exercises.  We will circle the lot three times, doing the series of exercises as we go.
  • Corner 1:  With brick in each hand do:  1. 25 Wings Out  2.  25 Wings Up  3.  25 Wings down.  Bernie Sanders to Cone 2 after each listed exercise.
  • Corner 2:  1.  20 Merkins  2.  20 Dive Bombers 3.  20 Carolina Drydocks.  Bear Crawl to Corner 3 after each exercise.
  • Corner 3:  With CMU do:  1.  25 Overhead Presses  2.  25 Curls  3.  25 Rows.  Sprint to Corner 4 after each exercise.
  • Corner 4:  1.  20 American Hammers (4 count)  2.  20 Box Cutters   3.  20 Flutter Kicks (4 count).  Lunge to Corner 1 after each exercise.

STATION 2 (on north side of parking lot with nice restroom and across street from northern ballfields)

Picket’s charge w 3 Burpees at every cone
Circle Burp: grab a baby and take turns leading cadence with curls until saying “Go” and do two Burpees all around circle, repeat w Triceps
Give and Take: choose a battle buddy, plank across from each other. Take turns taking bricks off CMU and replace until time is up bout 1-2 minutes.
Merkin Suicides: run to cone do 10 merkins suicide style

Station 3 (in parking lot by southern ball fields)

On one end you will do an exercise than run to the other end and continue that exercise until the Six arrives.  Modification is leave early on the run.

Strength and Conditioning Side:

Exercise 1     20 – Merkins

Exercise 2     20 – 4 Count Side Straddle Hop

Exercise 3     20 – Squats

Exercise 4     20 – Carolina Dry Docks

Exercise 5     5 – Burpees

Exercise 6     3 – Yoga – Plank – Downward Dog – Upward Dog You will need to call it out.

Ab Side:

Exercise 1     20 – IC 4 Count LBCs

Exercise 2     20 – IC Holly Dolly

Exercise 3     20 – IC Plank Jacks

Exercise 4     20 – On your own Shoulder taps  shoulder

Exercise 5     20 – On my Up – Big Boy Sit Ups

Exercise 6     20 – IC 4 Count – American Hammers IC

MARY:
50 Baby Crunches, 25 Sit-ups
COUNT-OFF & NAME-O-RAMA
43 men with one FNG, Jeremy Cameron whom we dubbed “MIB”
CIRCLE OF TRUST/BOM:
We all must suffer.  That will be the theme of today’s 3rd F.  It helps to remain optimistic in the face of suffering.

ANNOUNCEMENTS:
Pfeiffer is gonna be a daddy this week!

3rd F at Outlook immediately following this workout!

They’re Back

THE SCENE: Calm, clear, 40 degrees
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH x21, Baby arm circles forward/reverse x11, Imperial squat walkers x10, Cherry pickers x10, and mosey to Waxjob Hill.
THA-THANG:

7’s on Waxjob Hill – Burpees to WWII Sit ups, bear crawl up – run down.

3/4 mile Indian run. Front man carries 40# sandbag, man from back takes sandbag and all performs 3 squats. Continue run until group returns to the AO.

11’s on the Grinder – Running the length of the Grinder

Three set of 11’s all using CMUs progressing from:

  • 1 Squat trust ⇒ 10 On the Shelf
  • 1 American Swings ⇒ 10 Dead lifts (per arm)
  • 1 Decline merkins ⇒ 10 Bent rows

7’s on the Grinder

1 Pull up ⇒ 6 Step ups per leg

MARY:

11 V ups, 11 box cutter, 11 V ups, 11 WWII sit ups, 11 V ups

COUNT-OFF & NAME-O-RAMA
5 faithful HIMs

CIRCLE OF TRUST/BOM:
In April 2013 at just under 4 years old my great nephew, Whitt, was diagnosed with leukemia.  Using a protocol from St. Judes Hospital, he immediately began chemo treatments at a children’s hospital in Fort. Worth with maintenance administered in Midland, Texas.  A year later Julie and I visited them during a quick Texas tour to see family members.  Bald headed with a port inserted in his chest, we accompanied Whitt for one of his chemo treatments.  The chemicals were not pleasant to receive and nausea and sickness was the normal side effect.  His parents would always comment that Whitt never whimpered, never cried, never complained.  He always took it like a real trooper.  That April day in 2014 was no different.  In fact, Whitt played in a T-ball game that evening and played very well.  Whitt’s dad was on the field when a father from the other team was commenting that his son had a really tough day since he had swim practice before the ballgame.  My nephew said he could sympathize because his son had a chemo treatment earlier that day.  You could hear the crickets.

In 2016 the treatments ended and Whitt has remained cancer free.  Almost 10 now, he has become a really, really good baseball player.  Whitt has been a constant reminder to me that God does not test those who trust in Him more than one can endure.  Whitt trusted God as much as any 4 or 5 or 6 year old boy could.  He is brave and he endured.

Various fund raisers were held in the tight knit West Texas town of Midland.  I must have 8 to 10 Whitt-Man t-shirts.  Most of them have two Bible verses on the back.  The first is Deuteronomy 33:27.  The next is Psalms 113:7-8.  Check them out.  They will encourage you.

Heroes come in many shapes and sizes, genders, and ages.  Whitt will always be my hero.  He lifts my spirit.

MOLESKIN:
Insert any personal comments, notes, devotion content, etc.
ANNOUNCEMENTS:
Convergence at the Asylum followed by the 3rd F.  Festivities start at 7:00 am on Saturday, March 31st.  Be there or be square.

Return of the Blocks

THE SCENE: High 40’s
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

25 SSH

Little this/that

Michael Phelps

THA-THANG:

Mosey with CMUs to Suckmore

P1 runs up Suckmore and does shoulder exercise alternating each round. Carry the CMU up and down each time.

30 upright rows

30 OH presses

P2 is alternating each round AMRAP until P1 returns.

Squats

Leg lifts

Alternating lunges

BBS

MARY:
1 minute of LBCs
COUNT-OFF & NAME-O-RAMA
9 brothers.
CIRCLE OF TRUST/BOM:
I had nothing. Drifter stepped up and provided us with a nice Easter message from his recent study of Matthew. He spoke about certain flower up north that blooms early but is subsequently covered in snow. An allegory of Christ dying but leaving us with the hope of a new “spring” yet to come.
MOLESKIN:
I had a way worse routine planned. I’m thankful the blocks were returned so we could do my original idea. That bad one will probably be saved for the Burbs. I don’t want anyone to quit the Bomb Shelter…
ANNOUNCEMENTS:
Habit help is likely being cancelled this week.

Convergence beatdown at Lakeshore Park next Saturday the 31st followed by 3rd F at the Outlook on the strip.