F3 Knoxville

Tag: Herbie

CMU Crossfittish

THE SCENE: clear windy cold and 33 degrees
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Windmills x 10 IC, Cherry Pickers x 10 IC, OH Claps x 10 IC, Seal Claps x 10 IC, Baby Arm circles x 10 IC (B), Tempo Incline MKNs on CMU x 10, Tempo Tricep Dips on CMU x 10, A little Quad stretch (B) x 2
THA-THANG:  ALL EXERCISES PERFORMED WITH CMU (unless stated)
Lunge with CMU at chest length of parking lot, followed by 10 Squat OH Press and reverse lunge back to start

  • Front Sqt x 20
  • Back Sqt x 20 (CMU behind head)
  • OH Sqt x 20
  • Thruster x 20
  • Single arm SQT x 10 (B)
  • Weighted Pistol SQTs-  HARD  x 10 each side
  • SUMO deadlift x 20
  • One armed suitcase deadlift x 10 (B)
  • Conventional Deadlift x 20
  • Full Clean x 20
  • Shoulder Press x 20
  • Good Mornings x 20 (CMU behind head, bend straight down at hips)
  • Prone Press Ups x 20 no CMU
  • Russian kettlebell swings x 20
  • Murican kettlebell swings x 20
  • Single arm kettlebell swings x 10 (B)
  • Standing Backward Bend x 10
  • Stop anchor-  feet in CMU doing Big Boys x 25
  • Weighted Big Boys x 20
  • Bridge x 10 no CMU
  • Sumo Deadlift High Pull x 20
  • Toe Taps Fast Feet  (alt toe taps on CMU)
  • Lateral Jumps over CMU x 20
  • Plyo MKNS- alt one hand on CMU one on ground x 20
  • Derkins x 10
  • incline MKNS x 10
  • Box Jumps x 20
  • Burpee Box Jumps x 10
  • OH Lunges x 20

MARY:
Pike Push Ups (CDD position, head to ground x 10)

Instagram Hip Thrusters- CMU on package and bridge up x 20

Heel Taps-  legs straight and together, raise and lower over CMU x 20

Hand Stand around the world on CMU x 1
COUNT-OFF & NAME-O-RAMA
Natty, Fast n Easy, Herbie, Biohazard, Simmons, Tractor, Dr. Feelgood
CIRCLE OF TRUST/BOM:
Read the Beatitudes and talked about the meaning of them
MOLESKIN:
Followed this routine  (2) Watch | Facebook
ANNOUNCEMENTS:
CSAUP this Sat

Effective or Affective?

THE SCENE: Cloudy/Fog 60 degrees
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Imperial Squat Walker x 15 IC

Manly Arm Rotations (MARs) x 10 IC

SSH x 15 IC

Tempo Merkin x 15 IC
THA-THANG:

Mosey to football field. Line up on side line.

3 Rounds:

  • Sprint across field and back
  • 1 minute plank jacks
  • 30 second Elbow plank
  • 30 second shoulder tap plank

5 Rounds:

  • 200 meter run
  • 20 Burpees
  • 25 yard lunge

Mosey back to AO

  • 5 pushups
  • 10 flutters
  • 15 pushups
  • 20 flutters
  • 25 pushups
  • 30 flutters

MARY:
Capn Thor
COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:

We are called to love one another. Greatest commandment. As the sign at the cafeteria says “Take all you want, eat all you take”, so start small and love those around you. Love your neighbor. Love your co-worker. Don’t have to grab the whole world at once.

MOLESKIN:

ANNOUNCEMENTS:

Just one more

THE SCENE: Cool 36’
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH 30

2burp

SSH 20

2burp

SSH 10

2burp

tempo squats

tempo merkins, merkins in cadence,

over head clap, seal clap
THA-THANG:
Planter boxes, 11s dips /derkins

run to the Football Field,

300s partner style

300 merkins/plank

300 BBS/flutter kicks

300 squats/al gore

 

MARY:
Abs of pain

100 flutters/75 bicycle/50 gas pumps/25 Bruce Lee
COUNT-OFF & NAME-O-RAMA
7 HIMs
CIRCLE OF TRUST/BOM:
Insert the WORD here.
MOLESKIN:
Insert any personal comments, notes, devotion content, etc.
ANNOUNCEMENTS:
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.

21s and Walkin Like Egyptians

  1. THE SCENE: Balmy cold with snow flurrie.
    F3 WELCOME & DISCLAIMER
    WARM-O-RAMA:
    25x 4ct ssh, 15x lbac frontward and backwards, one minute freestretch
    THA-THANG
  • 21s oh press and curls with rock decrease, increase with oh squat
  • Walk like Egyptian 400m (indian run doing lunges)
  • 100x, 75x, 50x, 25x squats each with two times around stadium steps
  • 21s decrease merkins, increase bbs

MARY:
Partial walk like Egyptian

COUNT-OFF & NAME-O-RAMA
10 HIMS, Arod is in included, Not in tags
CIRCLE OF TRUST/BOM:
Shamgar slew 600 Philistines with an ox goad. He did not the outcome because did not know focus on tomorrow or yesterday, the strength he used what the Lord provided at present moment. Live in day tight compartments because the Lord wants you to focus on Him today, and he will use your past and takes care of your future.

If you’re legs work, then you didn’t

THE SCENE: Cool, not cold with a little bit of drizzle
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH x ??? , Toy Soldiers x 20, Chinooks x 15 both ways, ISW x 15
THA-THANG:
Field of Dreams x 2 rounds

  • 1st base was squats then mtn climbers
  • 2nd base was merkins then bbs
  • 3rd base was lbc then plank jacks
  • home was 20 burpees then 20 man makers

Then we partnered and P1 did Iron Mikes while P2 Bernie Sanders 50 yards then lunged back.  Modified exercises for time slightly.  BBS, then squat jumps.

MARY:
Mosey back to AO but no time left.  Recover Recover

CIRCLE OF TRUST/BOM:
Lead your kids to Jesus by example, not by pressure.  Kids know when they are being pushed or pressured to do something.  Don’t force Jesus into their lives, the have to WANT him in their lives because they see him in OUR lives!