F3 Knoxville

Tag: Herbie

Bricked Burpee Breakdown

THE SCENE: 75o and humid
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

  • Little Baby Arm Circles IC x12 Forward and Backwards
  • Tempo Merkins IC x10
  • Overhead claps IC x12
  • SSH IC x 15

THA-THANG:

Mosey to the splashpad with your bricks.

Do exercises (with bricks) adding 2 reps each round for 5 rounds (10 reps), then run lap (with bricks)

  • Squat Jumps
  • Plank Rows (reps for each arm)
  • Merkins
  • Froggers (In plank, jump feet up to hands and back out)
  • Goblet Squats
  • Overhead Press

Repeat in reverse (start with 10 reps of each, then 8, etc, finishing with 2)

Mosey to front of school and get in the grass for x10 Catilina Wine Mixers.

Mosey to planters for x10 dips x10 incline merkins, repeat.

MARY:

  • Flutter Kicks IC x10
  • Hello Dollys IC x10
  • James Bond 10count (Forward, Left, Right, Forward)

COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
I don’t remember all that I said (really need to post these on the same day), but the general thought was that we need to always put the same face forward and be true to who we are with everyone.
MOLESKIN:

ANNOUNCEMENTS:

4 Corners

THE SCENE: Dark, humid, and low 70s
F3 WELCOME & DISCLAIMER
Yes. No FNGs.
WARM-O-RAMA:

Cherry Pickers x 10 IC
SSH X 20 IC
Merkins x 15 IC

THA-THANG:
Moseyed the long way around to the back parking lot.

Staying together as a group, starting in the bottom right corner, do the following:

  • 5 merkins, then mosey to upper right corner
  • 10 BBS, then bear crawl to upper left corner
  • 15 Mtn. Climbers, then mosey to lower left corner
  • 20 squats and hold Al Gore until everyone caught up, then sprint back to bottom right corner
  • Rinse & Repeat…I think we were able to get 6 1/4 rounds completed.

Moseyed back to rally point (using the shortcut with the gate being open) with a little extra distance to make sure we hit the 2 mile mark.

MARY:
Started with Boxcutters and then hit some dealer’s choice:
Hello Dolly
Matrix
Captain Thors

and finished with a minute of boat/canoe

COUNT-OFF & NAME-O-RAMA
7 strong.  We had 1 surprising fartsack that will not be publicly shamed here.
CIRCLE OF TRUST/BOM:
Many of us have been missing time on vacations.  Just a reminder of how important this time is to get away with families and not take stress/work/electronics with us all the time.  Also, for those of us who are married, don’t forget to also get time away with just our spouse and continue to “date” our wife.
MOLESKIN:
Herbie’s family closing on house move tomorrow.  2 fiends of Switchgrass that need prayers for unspoken needs.
ANNOUNCEMENTS:

Why are my shoulders Red?

THE SCENE: 72 degrees and rising with HEAVY humidity
F3 WELCOME & DISCLAIMER 
WARM-O-RAMA:
Co Q with Herbie  ( he did 1st 30 min)

  • Cherry Pickers x 10 IC
  • Tempo MKNS x 10 IC
  • SSH x 20 IC
  • LBAC x 10 IC (B)

THA-THANG:

B.O.M.B.S.  P1 Runs and P2 does Ex’s until they complete

  • 50 BRPS
  • 100 OH Claps
  • 150 MKNS
  • 200 BBS
  • 250 SQTS
  • Hand off to Natty-  All grab their CMU’s
  • Mosey with CMU’s to 1st TN Bank lot
  • Sideways (B) rapid step over curb x 50  & FWD / BWD x 50  (all holding CMU)
  • Fast Mosey with CMU to Lifehouse Lot and perform 20 CDD’s on CMU’s
  • Fast Mosey to Lot below Bojangles with CMU’s and do 20 SQTS
  • Fast Mosey to Norm’s Hill and Partner back up
  • 1) P1 runs up hill and back down while P2 performs OH Press with CMU then alternate
  • 2) P1 Bernie’s up hill and jogs back while P2 performs upright ROWS with CMU then alt
  • 3) P1 sprints up hill and lunges back down while P2 performs Kettle Bell thrusters  then alt
  • Attempted a fast Mosey back to AO with CMU (Abcess killed us)
  • MARY:
    Bruce Lee’s x 10
  • Flutters x 20 IC
  • there was one more but I forgot what it was!

COUNT-OFF & NAME-O-RAMA
6 HIMS: Natty, Herbie, Abcess, Mr. Jinxy, Switchgrass, and Woodtick
CIRCLE OF TRUST/BOM:
Your shoulders are red because you hauled a dang CMU across kingdom come at a quick pace.  This was harder than I expected.
MOLESKIN:
Following up on Belding’s message on staying close to your flock, we discussed faith and how when we involve God more in our daily lives with things like F3, our faith grows stronger.
ANNOUNCEMENTS:
Brickyard needs more members, let’s get out there and recruit

W.A.S.H. at the Splashpad

THE SCENE: 72o and humid
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

  • SSH x25 IC
  • Sprinkler x10 IC
  • Little Baby Arm Circles x10 IC Forward & Backwards
  • Tempo Merkins x10 IC

THA-THANG:
Mosey to the splashpad for a little W.A.S.H. With only 3 PAX, modify from normal partner. 2 PAX do exercises while one runs the walking trail around the pad. All PAX do all reps.

  • W – Wide Hand Release Merkins x50
  • A – American Hammers x100
  • S – Squats X150
  • H – Hip Thrusters X200

Rinse – Cliff Hanger Merkins – P1 does elevated merkin, P2 holds P1s ankles, P3 runs, flap jack until all have completed merkins

Repeat W.A.S.H. with 1/2 the reps

Mosey to AO for Circle of Pain – Ab focus
5 BBS, 4 LBC, 3 100s, 2 Side Crunches, 1 WWI sit-up

MARY:

  • James Bonds – 10 count straight, right, left, straight
  • Flutter Kicks x10 IC
  • Hello Dolly x10 IC
  • Dealers Choice – Mr. Wedgie
    • Circle of Pain – Merkins – start with 10

COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
What does the 4th of July truly signify? To most it is parades, cook outs, and fireworks (to freak out my dog and my youngest daughter). But if you take a minute to consider what the men who signed the Declaration of Independence did, you will see a small group of men stepping up to fight against an injustice to the people. They were fighting against unfair taxation and laws pushed upon them. It did not start as a massive movement, but as a few men that started a discussion about what could be done. Nothing in our lives ever starts out as a huge movement/action, it is all incremental. We have a discussion here, do something there, recruit a friend or neighbor next, etc. We need to focus on what matters and make slow, calculated, deliberate steps towards it and we will get there sooner than we think. Enjoy your time with your families on the 4th, but make sure you are focused on what truly matters.
MOLESKIN:

ANNOUNCEMENTS:
Don’t forget to log your distance for your workouts, runs, walks, bike rides, etc. at http://bit.ly/f3knox.

The dirty mac deuce

THE SCENE: Don’t know the exact temp, but 109% humidity
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Tempo squats x10 IC
No rest for the following shoulder blaster exercises:
BAC forward x15 IC
BAC back x15 IC
Overhead claps x15 IC
Air presses x15 IC  – arms down for a quick rest
A little of this &that
SSH x20 IC
THA-THANG:
Mosey through lot and towards Bojangles.  Stop for a quick set of leg blasters in the LifeHouse parking lot:  10 squats, 10 lunges each leg, 10 jump squats with no rest in between.  Continue mosey and cross railroad tracks to the hill for Elevens.  Start at the bottom with 10 Mr. Spectaculars, Bernie uphill to the sign, 1 jump squat, run back down.  Continue with Elevens routing flapjacking the reps.

Recover and 10 count.  Mosey back toward start point and stop right in front of high school entrance for the Dirty Mac Deuce.  Four rounds, complete 20 reps of each exercise and run a lap around the parking lot before moving on to the next round.  Exercises as follows:

  • Round 1 – Derkins, lunges, superman swims
  • Round 2 – Wide merkins, prisoner squats, hello Dolly’s
  • Round 3 – Catalina wine mixers, calf raises, side crunches
  • Round 4 – Dips, pistol squats, American hammers

10 count.  Not enough time for rock routine planned, but too much time for just Mary.  Audible for some sprints.  Running the length of the parking lot, run 75% to the other end and slow mosey back.  Run 85% to the other end and slow mosey back, run 90% and mosey back.  All sprint to empty the tanks on the last iteration and walk back for Mary.

MARY:
No rest in between exercises:
Heals to heaven x 15
Plank 30 seconds
Flutter kicks x20
Plank 30 seconds
Box cutters x8 because time ran out and my abs were on fire
COUNT-OFF & NAME-O-RAMA
Fantastic Five in the north: Mr. Wedgie, Dr. Feelgood, WoodTick, Herbie, Abort
CIRCLE OF TRUST/BOM:
“I firmly believe that any man’s finest hour, the greatest fulfillment of all that he holds dear, is that moment when he has worked his heart out for a good cause and lies exhausted on the field of battle, victorious”
– Vince Lombardi

Obviously, we know what he was referring to when he said this.  However, in my opinion the more difficult thing is finding that good cause for which to work your heart out.  The hard part at least to me is to find where you can utilize your strengths for a great cause, but that is a challenge we should all be looking for: to find that cause that we can exhaust ourselves and works our hearts out for.