F3 Knoxville

Tag: Herbie

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.

The Quarter Mile (Again and Again)

THE SCENE: 70o and humid
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH IC x25
LBAC IC x10 (Forward and Backwards)
Tempo Merkins IC x10
Tempo Squats IC x10

THA-THANG:
Mosey from AO to the start of the Powell Greenway. Start with exercises, run .25 miles, repeat exercises at each marker till we reach the 1 mile marker. Turn around and come back to 0.0 mile marker repeating exercises at each marker.

  • 5 Burpees
  • 10 BBS
  • 15 Merkins
  • 20 Squats

Cut out the return to the 0.0 mile marker due to time constraint.

MARY:
Calf raises x15 OYO
Flutter Kicks IC x15
Boat/Canoe until time (about 45 secs)

COUNT-OFF & NAME-O-RAMA
6 HIMs, All tagged except for Boucher.
CIRCLE OF TRUST/BOM:
I’ve been reading about David before he became King, when he was just a shepherd boy. Accounts point to him being between 12-16, but he was responsible for many sheep (estimates put it around 140-150 sheep, with 20-30 goats as well). He was responsible for leading them to pasture so the could eat and drink. He was also expected to keep them safe. This meant that he was to be at the ready at all times during the trip to the pasture and while they were grazing. In this time he faced off against a bear and lion and won both those contests. While still a young man (by today’s standards) he was expected to face off against the champion of the Philistines because a prophet of God said so. This youngest son of Jesse went out to face the giant Goliath with only his familiar sling and some stones. Knowing that the army of Israel was watching (most likely a few of his older brothers as well), he went forth to this battle not in his own strength, but trusting in God’s strength and will. We all know the outcome of that story. We might not be facing actual giants daily, but sometimes things seem insurmountable and we have to trust the God has our back. Even with those who are in theory more capable (like the army of Israel), we must be willing to step and be the leaders we are called to be. Seek out the giants that are in your path and don’t back down, but seek the how to defeat them by trusting in God and seeking Him daily.

MOLESKIN:

ANNOUNCEMENTS:

40(5) Minutes of Hell

THE SCENE: Humid and 70 with a hint of sprinkles that offered no relief about 1/2 way thru.  A beautiful start to the sunrise greeted us at the end.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

  • Windmills x 20 IC
  • American Hammers x 20 IC

THA-THANG:
Inspired by the Nolan Richardson Arkansas style in the 1990s.

  • Indian Run around parking lot to far end of front lot
  • Partner up
  • P1 backpedals to High School electronic sign, does a Bobby Hurley, and jogs back
  • P2 starts the exercises until P1 returns and switch is made
    • Burpees x 150
    • Squats x 300
    • Big Boy Sit-ups x 150
    • Little Baby Arm Circles x 300
    • Merkins x 150
    • Imperial Walkers x 300
  • Mosey back to AO just in time for a little Mary.

MARY:

  • Flutter Kicks x 21
  • Ring of Fire as time expired

COUNT-OFF & NAME-O-RAMA
8 PAX pushed hard and started this Thursday off right.
CIRCLE OF TRUST/BOM:
Legacy.  John Ward passed away.  Most of us grew up with his voice before every UT football and basketball game was on TV.  Many of us turned down the TV to listen to his broadcast even when it was on TV.  While there are tributes and memories from many about his role as a broadcaster, I thought about how I’ve never heard anyone say a negative word about him.  I’ve heard stories of him taking time to talk to people and always being gracious.  No matter how small or large our circle of influence is, we will leave a legacy by how we treat everyone we meet.
MOLESKIN:
As A-Rod mentioned, with vacations thru the summer, let’s make sure and show up when we can and grab those Qs.
ANNOUNCEMENTS:

Bearpee Bernie Trailin’

  • THE SCENE: 70 degrees clear and humid
    F3 WELCOME & DISCLAIMER
    WARM-O-RAMA:
    Cherry Pickers x 10 IC
  • Quad Stretch single leg squats x 10 B  (one arm on buddy shoulder for support)
  • Pharoh Squats x 10 IC
  • Deep Lunges x 5 IC
  • SSH x 20 IC
  • Baby Arm Circles x 11 IC (Both directions)
  • Daddy Arm Circles x 11 IC  (Both Directions)

THA-THANG:

  • Run 100 yds to 1st TN and do 50 lateral curb hops, then 6 burpees
  • Run 75 yds to Life House lot and do 50 MKNs, then 5 Burps, then 50 BBS, then 5 Burps
  • Run 150 yds to Norm Hill and do 50 Mtn Climbers–> Bernie to top of hill–> 5 Burps –> run to bottom hill –> 25 Sumo Squats with kicks
  • Run 225 yds to Back HS lot to the Bearpee Trail
  • Bear Crawl (BC) 10 yds 1 Burp, BC 20 yds 2 Burp, 30 yds 3, 40 yds 4, 50 yds 5, then sprint to Goal last 50 yds
  • Run 1/2 mile to Rock Pile and grab a rock (stopped once and did 10 squats for semi-rest)
  • run 2 laps around splash pad holding rock overhead
  • Return to rockpile and do 5 Burps
  • Mosey to splash pad and grab a buddy
  • Partner 1 does incline MKNS while partner 2 runs a lap around splash pad, tag off until reach 200
  • Jog to super Mario mushroom posts
  • Jump up on each  mushroom and sprint b/w until reach planter boxes
  • AT Planter Boxes:  10 decline MKNS, 20 Box Jumps, 30 Dips, 40 step ups
  • Return to P Lot and jog to curb A…lunge to Curb B
  • MARY:
  • Low Flutter x 20 IC
  • High Flutter x 20 IC
  • Low Dolly x 20 IC
  • High Flutter x 20 IC
  • LBC x 20
  • Captain Thors

    COUNT-OFF & NAME-O-RAMA
    A-Rod, Wood Tick, Herbie, and Natty conquered the burpee quest
    CIRCLE OF TRUST/BOM:
    Be strong and trust in God when false accusations are thrown your way.  Retaliation is never the answer.  Continue on God’s path and follow HIS example
    MOLESKIN:

  • This was a tough workout but No man was left behind.
    ANNOUNCEMENTS:Congrats to Herbie for selling his house.  Plan on Fast N Easy moving him to the new house!!!