F3 Knoxville

Tag: Hammy

Don’t Drop The CMU

THE SCENE:

Low 40’s, partly cloudy but brightening

F3 WELCOME & DISCLAIMER

This workout is a modification of a CapNCrunch beatdown. Big thanks for the help!

WARM-O-RAMA:

  • SSH x25 IC
  • Tempo Squats x15 IC
  • Tempo Merkins x15 IC
  • Hot foot x 15 per foot 4 count reps IC
  • Baby Arm Circles Fwd x10 IC
  • Baby Arm Circles Bwd x10 IC

THA-THANG:

Mosey to hill. Stop along the way for the following:

  • 20x air squats (single count IC)
  • 20x in-place lunges (10x each leg IC)
  • 10x squat jumps (single count IC)
  • 10x jumping lunges (5x each leg IC)

Pyramid

Run to cone and do exercise. Run back down hill and do other exercise. Do both exercises with the following reps: x5, x10, x15, x10, x5.  We will do 2 rounds.

Rd 1

  • Tuck Jumps
  • Dry Docks

Rd 2

  • Narrow Squats
  • Wide Merkins

Mosey to Grinder. Gap jumps over path

3 Exercise HIIT

Everyone performs the HIIT series, 20 sec on, 10 sec off, 3 sets of each round, 2 rounds.

Rd 1

  • High Knees
  • Overhead Press w/CMU
  • Run Squat Switch

Rd 2

  • Ice Skaters
  • Bent Over Rows w/CMU
  • Burpees

11’s

Box Jumps & Dips on benches, suicides out to cones in between

MARY:

  • Flutter Kicks x20 4ct IC
  • Hello Dolly x20 4ct IC
  • Side Crunches Rt. x20 IC
  • Side Crunches Lft. x20 IC
  • Boat / Canoe on Q

COUNT-OFF & NAME-O-RAMA
7 Pax

CIRCLE OF TRUST/BOM:
Push yourself in F3 to not only get stronger, faster and better out there but in all life. There have been studies that working out makes the mind sharper. Also reports that those that start their days early are more productive. I find when I push myself out here I smile more I feel more energetic throughout the day and I perform better in daily life just taking the groceries in or digging a hole in the back yard. Push through the temporary discomfort to grow and see what you are really capable of.

MOLESKIN:
ANNOUNCEMENTS:

Birdearners

THE SCENE: 32 and frosty! Just right.
F3 WELCOME & DISCLAIMER

WARM-O-RAMA:
SSH x30 IC
Cossack Squat IC x8 each leg
TN Rocking Chairs x15 IC
Pickle Pusher Merkins x10 IC
Monkey Humpers 4ct x20 IC
LBAC x20 each way IC
Sundials 4ct x15 each leg IC
Pickle Pounders 4ct x20 IC

THA-THANG:
Throw off everything that hinders

Mosey to the hill between tennis courts and baseball field for 7’s (audibled from 11’s): Burpees and Squat-tuck-jumps.  Bernie up the hill, bear crawl down.

Mosey down the road around the outside of the ball field and back up to the Scrapyard for 1:5 ratio pull-ups to dips. Start with 1 pull-up, 5 dips all the way to 5 pull-ups, 25 dips.

Partner leg pushdowns x25 (each partner)

Crab walk all the way across the Grinder from the Scrapyard to the Pavalon, half-way forward, half-way backward.

  • 15 box jumps
  • 10 decline merkins (feet on the bench)
  • 10 box jumps
  • 5 decline merins (feet on the table top)
  • 5 box jumps
  • 10 Carolina Dry Docks

Regroup at the AO

MARY:

  • Flutter Kicks x20 IC
  • Slutter kicks x15 IC
  • Row Your Boat x5 times thru song

COUNT-OFF & NAME-O-RAMA
11 PAX including 1 FNG: Travis Selkins – Spook! In town from DC, visiting FIL and BIL (Hammy and I-Beam)
CIRCLE OF TRUST/BOM:
Of course, today is Thanksgiving Day.  You’re going to hear a lot about being thankful for all of the blessings and good things in your life.  But just like the beatdown often sucks, hard times and difficulties come in life. It’s often hard to recognize as you’re in the middle of it, but Romans says that God works all things together for the good of those that love Him.  The first thing James says after his greeting is that we should count it joy when we encounter trials and hard times because it develops our faith.  So I encourage you as you think of the good things and give thanks, take time to look back at the tough things.  Look at how God has strengthened and grown you through those and give thanks for the tough things in your life.
MOLESKIN:
Today’s beatdown was like roasting a turkey without putting foil on the drumsticks…. Legs were done and burnt way too early!
ANNOUNCEMENTS:
Holiday coffeteria at SBUX!

Is There a Doctor In the House?

THE SCENE: Mid-40’s and overcast.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH x 15 4 count IC
Big Arm Lunges x 15 4 count IC
Windmills x 10 4 count IC
Plank to Chaturanga run on Q.
THA-THANG:
Mosey to grinder with CMU
3 teams:

1) Pull ups, Military Merkins, Smurf Jacks, Wall Sits

2) Bent Over Row w/ CMU, Upright Row w/ CMU, Bear apposition Lat Pull w/ CMU, Straight Arm Hold w/ CMU

3) Duck Walk, +5 Decline Merkin, Reverse Bear Crawl.

Each exercise 1 min. AMRAP, #3 is full 4 min. Rotate stations. Repeat.

Mosey to ball field w/ CMU
Bears and Blocks across outfield and back.

MARY:
In and Outs x 12 4 count IC
Big Boy Sit-ups AMRAP 1 min.
Side V-ups AMRAP 30 sec. per side
Dr. W x 15  (Diagnosis: severe abdominal pain and tears. Treatment plan: More Dr. W!)
Bicycles x 25 forward then back
LBCs AMRAP 1 min..
COUNT-OFF & NAME-O-RAMA
7 plus bonus appearance by Drifter just in time for Mary
CIRCLE OF TRUST/BOM:
We talked about time management and evaluating where we spend this precious resource making sure we are spending it on worthwhile things and not letting the digital drain suck it away.
MOLESKIN:
Moleskin by scribe (Waxjob): On a weekend where every AO was light due to strong F3 Knox representation at GoRuck, this was the first beatdown in which all the PAX were introduced to F3 right here at the Bomb Shelter.  Barely over a month since launch, and these HIMs are stepping up strong!
ANNOUNCEMENTS:

Fight Club

THE SCENE: An oddly clear and warm November morning

F3 WELCOME & DISCLAIMER

WARM-O-RAMA:

  • 10x side straddle hops IC (then 10 more fast)
  • 10x jump rope of champions IC (then 10 more fast)
  • 10x trunk twists (both sides)
  • 10x dizzy twisters (both ways)
  • 10x hug things IC (?)
  • 10x big arm circles IC (both ways)
  • 10x baby arm circles IC (bw)
  • 10x boxer jaxs IC (then 10 more fast
  • 10x berpies

THA-THANG:

  • 10 Round Knockout
    • Do full cycle 1 per exercise, then 2 per, then 3 per, all the way to 10 per
    • BBS with 2 punches at top (keep arms up)
    • Standing 4 punch combo
    • Rocky Balboa
    • Clap merk
    • Hop squats
    • 1 full court sprint (do not increase with cycle)
  • Next, battle buddy and complete 100 slow side step squats while punching partner’s hands at top and ducking below partner’s arm while side step squatting. Both partners have hands up and should be feeling the burn in there arms.
  • Next, line up for Indian run. Keep line tight. Tap the back of the person in front of you. Move slow. More burn in arms.
  • Next, time to get your abs ready to take a hit.
    • 20x mtn climbers
    • 20x out side the arm mountain climbers
    • 20x ins and outs
    • 20x pickle pounders
    • 10x berpies
  • Next, mozy back for cool down
    • 10x ic jump rope
    • 5x ic Iron Mike jump rope
    • Stretch arms and legs for ten counts

MARY:
Insert information about any additional post-THANG work (if applicable).

COUNT-OFF & NAME-O-RAMA
PAX Count 13

  • Moses
  • Mr. Rogers
  • Ice man
  • Wax Job
  • Hammy
  • Butter Fingers
  • Fins
  • Freebird
  • Pinocchio
  • Slugger
  • Hen House
  • Squeaker
  • Drifter

CIRCLE OF TRUST/BOM:
Fight!

Fight for your fitness. Check. Well done men.

Fight for your fellowship. Find ways to put in the work at home or in other relationships to make it work. Do the hard things. For me, not letting my wife do all the cleaning around the house.

Fight for your faith. Make time for yourself to grow in your faith. Do the hard things. Knowing you can’t do it on your own, lean on God for help and lean on your fellowship for help.

Love is our greatest weapon in these fights.

MOLESKIN:
Insert any personal comments, notes, devotion content, etc.

ANNOUNCEMENTS:
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.

Zero Burpees

THE SCENE: Clear and crisp, couldn’t be better to finish out October with a bang!
F3 WELCOME & DISCLAIMER
2 FNGs! Welcome!
WARM-O-RAMA:
Halloween treat was promised: a workout with zero burpees.  Therefore:

  • Zero Burpees IC
  • Recover
  • SSH x20 IC
  • 2 Burpees OYO
  • TN Rocking Chairs x20 IC (I think some people got it figured out by rep 20)
  • 4 Burpees OYO
  • Pickle Pusher Merkins x10 IC (1-Down 2-Push your Pickle Parallel to the Pavement 3-Pull out 4-Up)
  • 6 Burpees OYO
  • Imperial Walkers x15 IC
  • 8 Burpees OYO
  • Al Gore Tuck Jumps x6 IC (hold Al Gore for 10 count, explode to Tuck Jump)
  • 10 Burpees OYO
  • LBAC x20 each fwd/back IC

Mosey to the Scrapyard

THA-THANG:
Increasing rep circuit:

Pullups 1 2 3 4 5
Squat Jumps 2 4 6 8 10
Dips 3 6 9 12 15
BBS 4 8 12 16 20
Across the Grinder: Crab Fwd Bear Fwd Burpee Broad Jump Bernie
Return trip: Crab Rev Bear Rev Mosey Bernie

Blacksnake around the park, 2 stops.

Stop 1: Partner up, share 50 BBS. They only count if partner is in Al Gore

Stop 2: Partner up, share 40 Squirkins: P1 holds up P2 feet, does squats while P2 does merkins

MARY:
No time for Mary today
COUNT-OFF & NAME-O-RAMA
15 PAX including 2 FNGs: Butterfingers and Iceman
CIRCLE OF TRUST/BOM:
With today being Halloween, you’re going to see a lot of people wearing masks.  As you see those outward masks, take a moment to think about the masks and disguises that people around us wear every day.  There may be deep wounds or scars that they do their best not to show.  The way we interact and respond to them can either entrench that mask even more deeply or it can help loosen it a bit.

With that in mind, as you go through your day give grace to others if they react or respond to you in a negative or unexpected way.  They may be acting from a place of that pain that they are trying so hard to keep hidden.  As you show grace and demonstrate Christ’s love in the situation, you can be an instrument that God uses to bring healing.

Also, examine yourself and see what masks you may be wearing.  Not that you should always be an open book and dump everything on everyone, but consider who may be in your life that you’re hiding from.  Cultivate those deeper relationships that go behind the masks and into the heart of who you truly are.
MOLESKIN:
I love seeing this AO taking off!  What a solid group of HIMs working hard to get better, and growing every time!  It was an honor to lead you today.  Keep up the EHing!

New record for Al Gore Tuck Jumps – 6 today! I’ll keep Q’ing ’em up until we can crank out 10…

ANNOUNCEMENTS:
No Bomb Shelter workout this Saturday… Convergence at the Asylum at 7. Every Knoxville AO coming together for one workout.  It will be epic, you don’t want to miss it!  New location for the 2nd anniversary potluck – details to follow on GroupMe.