F3 Knoxville

Tag: Hammy

The Weight

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THE SCENE: Overcast skies, 71 degrees F, 97% humidity
F3 WELCOME & DISCLAIMER:  Completed
WARM-O-RAMA: 

SSH x12, Little baby arm circles forward and backward x10, Cherry Pickers x10, Imperial squat walkers x10, jog length of courts, job back, jog length of court, skip and karaoke back.
THA-THANG:
Pick up a CMU and head out on Route 66 through Illinois to the Missouri state line.

Route 66 was a 0..25 mile loop.  A total of six state line stops in the loop at Missouri, Kansas, Oklahoma, Texas, New Mexico, and Arizona.  The workout consisted of six laps on Route 66.  New Mexico was at the top of a yet to be named hill.  The listing of the workouts at each station is below:

  • Missouri State LineLap 1: CMU Squats x11

    Lap 2: Dips with CMU x11  Carry CMU to Kansas

    Lap 3: Squat Jumps x11

    Lap 4: Dry Docks x11

    Lap 5: BBS x11

    Lap 6: SSH (4 count) x11

  • Kansas State LineLap 1: Merkins x11

    Lap 2: CMU Upright Rows x11

    Lap 3: CMU Dips x11  Carry CMU to Oklahoma

    Lap 4: Squat Jumps x11

    Lap 5: Dry Docks x11

    Lap 6: BBS x11

  • Oklahoma State LineLap 1: SSH (4 count) x11

    Lap 2: Merkins x11

    Lap 3: CMU Swings x11

    Lap 4: CMU Dips x11  Carry CMU to Texas

    Lap 5: Squat Jumps x11

    Lap 6: Dry Docks x11

  • Texas State LineLap 1: BBS x11

    Lap 2: SSH (4 count) x11

    Lap 3: Merkins x11

    Lap 4: CMU O.H. Press x11

    Lap 5: CMU Dips x11  Carry CMU to New Mexico

    Lap 6: Squat Jumps x11

  • New Mexico State Line (Top of Mt. Crumpet)Lap 1: Dry Docks x11

    Lap 2: BBS x11

    Lap 3: SSH (4 count) x11

    Lap 4: Merkins x11

    Lap 5: Lunge Dead Lift x11/arm

    Lap 6: CMU Dips x11  Carry CMU to Arizona

  • Arizona State LineLap 1: Squat Jumps x11

    Lap 2: Dry Docks x11

    Lap 3: BBS x11

    Lap 4: SSH (4 count) x11

    Lap 5: Merkins x11

    Lap 6: CMU Curls x11  Carry CMU to California (Back to the AO)

  • California State LineSquat Jumps x11

    Dry Docks x11

    BBS x11

    SSH (4 count) x11

    Merkins x11

Two trips up to New Mexico were bear crawls.  First five laps involved bear crawl from Arizona back to Missouri.  Note that there were 66 reps of each exercise without CMUs and a total of 66 exercise reps with a CMU.

Finished with runs across the court doing pull ups, burpees, and little baby crunches.

MARY:

Box cutters, Superman-bananas, LBCs, Protractors to finish off the 60 minutes.
COUNT-OFF & NAME-O-RAMA
Total of 9 PAX with one being an honored guest from the Knoxville crowd.
CIRCLE OF TRUST/BOM:
The theme song for today was The Weight performed by The Band.  Comments about the group and the song were sprinkled out during the beat down but never was the answer given or announced about what the weight referred to.  The song was sung by Levon Helm, the only American and the only deceased member of the group.  The other four are Canadian including the songwriter, Robbie Robertson.  Anyway, the weight was put on the story teller by Miss Fanny.  “You know she’s the only one who sent me here, with her regards for everyone.”  That was it.  The burden, the weight was to go throughout town and to say hello and wish all well for Miss Fanny.  How often is that a hardship, an uncomfortable thing for many of us to do?  Too often men want to withdraw and not open up to others.  Too often we internalize ourselves to avoid exposure.  Too often we do want to connect and be interested in someone else.  How much more could we all put ourselves out in a true servant role to be of help for all we encounter?  The challenge today and everyday is to not look upon that as a weight, but as something that can be a blessing to the giver and the receiver.
MOLESKIN:
Insert any personal comments, notes, devotion content, etc.
ANNOUNCEMENTS:
Kickball tournament for Garrett, 3rd F, CSAUP.

Lost Legs

THE SCENE: 72ish. Clear.

Mosey to Suckmore.
Dora
P1 run up and do 10 Burpees
P2 200 Ranger Merkins at the bottom
Dora
P1 run up and do 10 Iron Mike’s per leg
P2 300 Jump Squats
Mosey back to the park for reverse Route 66
Each light pole subtract a rep. Bear crawl to each pole.
BBS and Side Tri Rise each arm

COUNT-OFF & NAME-O-RAMA
12 HIMs including FNG Spartan! What a cool name.
CIRCLE OF TRUST/BOM:
If you are struggling with family, work, whatever reach out to a brother for support. Pull someone aside during the workout, direct message them on Groupme. Just be sure to tell someone so you don’t have to suffer alone.
MOLESKIN:
We found the upper limit of Ranger Merkins and Jump Squats on the side of that hill.
ANNOUNCEMENTS:
Saturday 11 – 3rd F at the Outlook

Saturday 18 – kickball tourney (team name: Shock and Awe shucks)

Saturday 25 – maybe someone will Q at Bomb Shelter but most will be at Trucking to the Pound CSAUP. 0600 start.

Roads in the Desert (Isaiah 43:19)

THE SCENE: 70 and the Sun was already up…
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH (IC x 25)
Feet Together Straight Down Stretch (10 sec. hold)
Imperial Squat Walkers(IC x 10) *20 Squats for the Monthly Challenge!
Quad Stretch (10 sec. hold ea leg)
Little Baby Arm Circles (IC x 5 ea direction)
Medium Baby Arm Circles (IC x 5 ea direction)
Big Baby Arm Circles (IC x 5 ea direction)
Michael Phelps (10 sec. movement)
Plank (forward leaning rest position 30 sec. hold)
Side Plank (30 sec. hold ea side)
Beach Pose (15 sec. hold ea side)

ACTIVE WARM-O-RAMA:
Bear Crawl (50 yards)
Overhead Hand Claps (IC x 15)
Bear Crawl (50 yards)
Groin Stretch (20 yards)
Walking Lunge Stretch (20 yards)

THA-THANG:
Each round will introduce a new movement further down the running path. After each round run back to the beginning to start the next round. Each round will start from the original movement (3 Balls to the Wall.

Example:
Round 1:
3 Balls to the Wall (BTTW)

Round 2:
3 Balls to the Wall
5 Pull Ups

Round 3:
3 Balls to the Wall
5 Pull Ups
10 Merkins

…Working up to 10 Rounds

Round 10:
3 Balls to the Wall
5 Pull Ups
10 Merkins
15 V-Ups
20 Squats
25 Dips
30 Shoulder Taps
40 BBS
50 Overhead Hand Claps
Run Full Length

MARY:
There was no time for Mary…We worked till the end!

COUNT-OFF & NAME-O-RAMA
8 Pax including Breakfast Club from Lexington SC and FNG (Abraham) from Maine.  Both of these men were based at Tyson McGee and crushed the workout!  It was GREAT having you guys out!  Please pass on the word to anyone else at the base!

CIRCLE OF TRUST/BOM:
I shared a bit about my past and one of the strongest memories I have of God answering prayer.  In 2015 in the parking lot of a CrossFit gym I found myself taking a knee one morning after giving everything I had to finish up a training secession.  I had a conversation with God that morning and asked for there to be a way (if it be His will) to incorporate fitness and endurance events with God’s path for my life.  A way for me to raise His name and to be an inspiration to those around me and ultimately through Gods word.  This prayer was confirmed 2 days later when in a conversation with a visitor at work (they visited us once a week) and he had mentioned he was interested in getting back into fitness and that I was a true inspiration for him and how much he appreciated our fitness and health conversations.

I’m sharing this because I think its very easy to “forget” about the things we have asked for and the realization of them coming true and into play.  As I was driving to the AO this morning and trying to finalize my thoughts about the Word I was wanting to give at the end of the beatdown I looked over to my passenger seat of the car and saw my bible with all my workout notes and signs stuffed into it.  At that moment I felt like God had hit me upside the head to help me realize that I am living out my prayer and that God is still answering and providing me with the opportunity I had asked for 3 years ago…Praise God!

If anyone would like to hear this story in greater detail please feel free to reach out to me, I would love to share it with you!

MOLESKIN:
Drifter’s baby girl has been born and is doing well!  Prayers for a safe and quick recover for his M!  Let’s get our minds right and do it all over again Tuesday!
ANNOUNCEMENTS:
KICKBALL TOURNMENT!  Sign up: Team Name – Shock & Awe…Shucks.
http://www.hometeamsonline.com/teams/?u=GUARDIANSFORGARRETTK&s=htosports

Run forest run

THE SCENE: 70 n dark
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Ssh x 5 ic
THA-THANG:
Indian run for just over 3 miles

  • A few stops along the way for
  • Merkins x 10 ic
  • Lbc x 10 ic
  • Bear crawl weave at the turf field
  • Each pax took turns leading the Indian run to set their own pace

MARY:
Lazy boy

hello Dolly’s

boxcutters

lbc
COUNT-OFF & NAME-O-RAMA
12 Indians
CIRCLE OF TRUST/BOM:
Forest gump quote “love is like a fart . If you force it , it’s probably crap “
MOLESKIN:
Sub out love for life in that quote or anything you do in life fjr that matter. If you force it, it may just turn to crap. There is a difference in working hard vs forcing it. If you work hard and just go with the flow of working hard, good things will happen
ANNOUNCEMENTS:

Catch Ya On the Flipside

THE SCENE: Not even 70 degrees. Is this really July?
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Cherry Pickers x8 IC
SSH x25 IC
Cossack Squats x8 each leg
Warmup lap around the tennis court
Rainbow Drops x10 IC
Hindurkins x10 IC

THA-THANG:
Grab a CMU and head to the grassy field by the playground. Cones set up in a square about 16 yards apart.
Each cone has a card with an exercise.
Bears and Blocks to the first cone and do that exercise.
Bears and Blocks to next cone and do first cone exercise plus next cone exercise.
Continue to 3rd and fourth cone, adding exercises escalator style.
Abs for the six.
Once six is up, Blocks and Bears (backward bear crawl with block) to first cone. Drop that exercise, do the other three.
continue back down the escalator. Exercises:
10 Hand Release Merkins
30 Pickle Pounders
20 Carolina Dry Docks
16 Catalina Wine Mixer (8 each arm)

Guess what… Every card has a flipside! Repeat above, except crab walk carrying CMU on abdomen.
First round forward, second round backward. Exercises:
10 Knee-Up-Down each leg (same as Catalina except going from standing to kneeling and back)
30 Monkey Humpers
10 Donkey Kicks
15 Squat Jumps

MARY:
Cool-down lap around the tennis court.
Flutter kicks x20 IC
Switch to slutter kicks without breaking cadence – x15
Left-Right-Middle crunches x15
Crab Kicks x15 IC
Big Boys x20 IC

COUNT-OFF & NAME-O-RAMA
6 PAX this morning, plus a flying EH who stayed for about a lap and a half around the cones. Didn’t make it to Name-O-Rama. Hope to see him again…
CIRCLE OF TRUST/BOM:
Word courtesy of F3 Ruud (Curt Williams) – Texted to our small group men:
“The Spirit has really been impressing Phil 4:6-7 on me lately. Not just for the really difficult stuff – which is when I would more likely think of this – but lately He’s been instructing me that this is for EVERYTHING (duh… like it says). It has taken such a load off of the many smaller daily concerns and decisions and really helps increase the listening (even though I’m still a poor listener).”

Phil 4:4-7 (ESV)
Rejoice in the Lord always; again I will say, rejoice. Let your reasonableness be known to everyone. The Lord is at hand; do not be anxious about anything, but in everything by prayer and supplication with thanksgiving let your requests be made known to God. And the peace of God, which surpasses all understanding, will guard your hearts and your minds in Christ Jesus.

MOLESKIN:
Glad to have Repeat and Dilbert come down and play in the grass with us! Wish we had known the FNG wasn’t going to be able to stay. Hope he got enough taste to come back…
ANNOUNCEMENTS:
Praise for Drifter’s M and upcoming 2.0 doing well! Lots of prayer all around for loved ones battling cancer. Seems like it’s all around.
Don’t forget Kickball (8/18)
Quarterly 3rd F August 11 at the Overlook
2nd annual Truckin’ to the Pound 8/25