F3 Knoxville

Tag: High Heels (Henry Ritchie)

The Velcro Mile

AO: the-equalizer
Q: Stripped
PAX: Bookman, Blindside, Stripped, mouthwash (Mike), Curveball, Snitch (Cory Beilharz ), High Heels (Henry Ritchie), Snowbird, Headgear, Madoff (Daniel Hereford), Ice Cold, Utah
FNGs: None
COUNT: 12
THE SCENE: Almost Fall
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Cherry Pickers IC x5
SSHx30 IC

THA-THANG:
We took a trip around the track today. Stations included:

Dips x5 —
Flutter Kicks x5 —
Merkins x5
Plank Jacks x5
Pull-Ups x5
BBS x5
Squats

On each subsequent lap, we increased rep count by 5.

MARY
Box Cutters IC x10
American Hammers IC x10

STRETCHES

Feb/Aug You vs. You Part 2

AO: asylum-pm
Q: Steam
PAX: Guardrail (Brandon Brown), High Heels (Henry Ritchie), CRISPR (David Smelser), Rooney (Carl Whipple), Swimmies (Nathan Chesney), Butterknife, Brick (Chris Tittle), Median (Luke Brown), Honeydew (Jason Childers), Windex, Blindside (Davis Bodie), Glamper, Lilydipper (John Neece), Pusher, Booster (Les Fout), Drum Major (Mike Johnston), Curveball P (Dave Purcell), Trash Panda, Jeevan Kypa, Welch’s, Lizzy, Ghost Flag (F3Knoxville), Switch hitter, Cheetah Boy, 24
FNGs: 1 24
COUNT: 26
WARMUP:
– 15×4 SSH

THE THANG:
– Mosey to behind the admin building
– Go over the Feb/Aug You vs. You workout
– 1.5 mile (2,400 meter) run for time
– Max BBS in 1 minute
– Partner up. Partner can hold your feet, if desired. Arms crossed at your chest or hands behind your head. Elbows touch your knees on “up”. Shoulders touch the ground on “down”.
– Max merkins in 1 minute
– Partner up. Partner puts his fist on the ground while other does merkins. Chest must touch his fist to count as a rep.
– Max pull-ups
– Max that can be performed before letting go of the bar. No time limit. Modify as necessary if AO lacks a good bar.
– Max burpees in 5 minutes
– Standard “full” burpee with a merkin and a jump. Clap or don’t clap…your choice.

– Mosey to the bottom of the long curve
– BTTW/jail breaker to the flag

MARY:
– SWS for the last 3 minutes

ANNOUNCEMENTS:
– Forg3: 9/22-9/24. Checkout the #forg3 channel for more info – 4 spots left!

COT:
“3 Strikes And You’re Not Out. There is always one more thing you can do.” – Col. Hal Moore
– From his book On Leadership, and the movie We Were Soldiers
– A lot of times, it can feel very much like “3 strikes and your out.” Maybe it’s “that mistake” or thing that keeps happening, or shortcomings or missed expectations. So what are we to do when we feel like we’ve struck out 3x?
– Take a look at what Jesus says in 2 Corinthians 12:9 — ““But he said to me, “My grace is sufficient for you, for my power is made perfect in weakness.” Therefore I will boast all the more gladly of my weaknesses, so that the power of Christ may rest upon me.”
– Maybe the “there’s always one more thing you can do” when you feel like you’ve struck out is turn to Christ – who knows and sees you and your weaknesses – and chooses to love you still. The beauty of this is that it’s not on you to do one more thing, it’s about the love Christ has for you and how much he wants you to come to Him when you feel like you’ve stuck out. Walk in His grace, truth, mercy, and love brothers!

There and Back Again

AO: asylum-pm
Q: Steam
PAX: Brick (Chris Tittle), OnStar (Arthur Dias), Lilydipper (John Neece), Abacus (Erik Ella), Pusher, Jeevan Kypa, Sparkler (Brian Pitstick), Crash Dummy, Petunia (aka Daniel Ellis), Honeydew (Jason Childers), Drum Major (Mike Johnston), CRISPR (David Smelser), F3 Pluto ( Hugh Nystrom), High Heels (Henry Ritchie), Doubtfire (Nick Bond), Pele (Jon Lindberg), Rooney (Carl Whipple), Glamper, CrankBait, Gridiron
FNGs: None
COUNT: 20
WARMUP:
– Imperial Walker: 10×4
– 10 SSH
– Rockette: 10×4
– 10 SSH
– BAC – F: 10×4
– 10 SSH
– BAC – B: 10×4
– Cherry Picker: 10×4
– 10 SSH
– Twisty: 10×4
– 10 SSH

THE THANG:
Mosey to the Coliseum (right parking lot)
(1) Nickel, Dime, 15 – Part 1
– 3 POC: parking lot – middle – parking lot
– 5 reps – 10 reps – 15 reps (all on a 1-count)
– Done in succession
– PL1: Lunges
– Middle: Merkins
– PL2: Squats
– Stay at PL2 in the wall sit when you’re done
(10 count or something)
(2) Nickel, Dime, 15 – Part 2
– 5 reps – 10 reps – 15 reps (all on a 4 count)
– Done in succession
– PL1: LBCs
– Middle: Flutter Kicks
– PL2: Toe Touches
– Stay at PL2 in the wall sit when you’re done
Mosey down the mulch path to the base of Everest
(3) There + Back Again Part 1
– There: Top of the Summit
– Back Again: Base of Everest
– Battle Buddy up
– Between There + Back Again, each team is responsible for:
   – 50 incline merkins
   – 50 squats
   – 50 lunges
   – 50 battle buddy decline BBS
– Get to the Summit: Execute the X in Green on the scorecard, come back down to the Base of Everest
(4) There + Back Again Part 2
– There: Top of the Summit
– Back Again: Base of Everest
– Between There + Back Again:
   – 100 SSH (There)
   – 100 incline merkins (@ the stump) (took these 10 at a time)
   – 10 SSH (@ base or the summit
– Get to the Summit: Execute the X in Red on the scorecard, come back down to the Base of Everest
Mose up to the Bat Cave for Mary

MARY:
– Breathe/stretch OYO for the last 60 seconds

ANNOUNCEMENTS:
– GORUCK Baseline Fitness Test this Saturday at 7am @ the Quacken AO. Lizzy is taking point on this.
– Forg3 2023 is almost just a month away! Checkout this link for all the info + registration: forg3intel.carrd.co/ (Brick and Steam taking point on this)
– WE STILL HAVE THE GHOST FLAG THANKS TO BRICK/GLAMPER/DOUBTFIRE 💪

COT:
The Thing In Front Of You Is Not Really “The Thing”
– I eluded to this in the pre-blast on Slack
– I heard this quote from Rick Dunn, who came and spoke at the July Convergence at Shamrock this year.
– It really got me thinking – because as many of you know, this passport thing that Megan and I have been going through has absolutely been the thing right in front of us, right in front of our faces.
– But then I got to thinking about this idea that “the thing in front of you isn’t really “the thing.”
– So, then what’s the real thing?
– Some examples of what it’s been for me: a lack of faith or trust, impatience, pride, a need for control, etc.
– Because there is some freedom in the fact of realizing that the thing in front of you is never really the thing, but it’s reflective of what’s actually going on inside.

EMOM and the Ladder

AO: the-equalizer
Q: Blindside (Davis Bodie)
PAX: Mark Bowen, Ribbed (Joshua Sagraves), Headgear, Tonka (Andrew McDonald), High Heels (Henry Ritchie), Snitch (Cory Beilharz ), Madoff (Daniel Hereford), Blindside (Davis Bodie), Nugget (Connor Cliburn)
FNGs: None
COUNT: 9
WARMUP:
SSH IC x20 | TIE-Fighters IC x10 EW | Tempo Squats IC x10 | Cherry Pickers IC x5
THE THANG:
Mosey to the NEW & IMPROVED EQUALIZER SPLASH PAD for two rounds of 8 sets of EMOM (Every Minute on the Minute)
After some technical delays by the Q, we got going with:
Round 1: 10 step-ups/jump ups | 10 Incline Merkins | 10 Squats
Round 2: 10 single-count SSH | 15 Dips | 20 single-count Freddie Mercury
~Mosey to Rock Pile, quick EH of some fishermen (it didn’t take), and a Ladder~
After each round, run up the ramp and back around
Round 1: 5 Goblet Squats
Round 2: 5 Goblet Squats, 10 Triceps Ext.
Round 3: 5 Goblet Squats, 10 Triceps Ext., 15 Curls
Round 4: 5 Goblet Squats, 10 Triceps Ext., 15 Curls, 20 single-count Mountain Climbers
PICK UP THE SIX
Round 5: 20 single-count Mountain Climbers
Round 6: 20 single-count Mountain Climbers, 15 Curls
Round 7: 20 single-count Mountain Climbers, 15 Curls, 10 Triceps Ext.
Round 8: 20 single-count Mountain Climbers, 15 Curls, 10 Triceps Ext., 5 Goblet Squats

MARY:
Fellowship Mosey that turned into a regular Mosey back to shovel flag

ANNOUNCEMENTS:
~F3 in the Nude this Saturday at the Cove Park (See @Ribbed’s post later today for signups)
~PAXMiner and Slackblasts go live TODAY!
~OnStar, Steam, & Blindside were on the ‘Stuff Worth Trying’ podcast from the F3Nation Family of Podcasts last week, talking about our recent ‘State of the Region’ videos. Check it out!

COT:
CONSISTENCY
Whether it is posting regularly, or getting back into a routine that you have fallen away from, one of the best thing for your life is being consistent. Consistent in your King, your Queen, your M, your Mammon, etc. Whatever it is, consistency is KEY.

The lord is your shepard

AO: the-equalizer
Q: Ribbed (Joshua Sagraves)
PAX: Unibráu (Nick Robinson), Madoff (Daniel Hereford), Potato Head (Bryant Blackwelder), Swimmies (Nathan Chesney), High Heels (Henry Ritchie), Nugget (Connor Cliburn), Snitch (Cory Beilharz )
FNGs: None
COUNT: 9
WARMUP:
1 tempo squat
THE THANG:

Station 1 – The Playground:
Exercise 1: Merkins
Exercise 2: Squats
Exercise 3: Mountain Climbers

Station 2 – The Gloom:
Exercise 1: Burpees
Exercise 2: Lunges (alternating legs)
Exercise 3: Plank Jacks

Station 3 – The Murph:
Exercise 1: Jumping Jacks Exercise 2: Tricep Dips
Exercise 3: Bicycle Crunches

Station 4 – The Slaughterhouse: Exercise 1: High Knees
Exercise 2: Step-ups
Exercise 3: American Hammers

Station 5 – The IronPAX:
Exercise 1: Plank Hold
Exercise 2: V-Up’s
Exercise 3: Flutter Kicks

Partner A starts at Station 1 performing push-ups while Partner B runs to Station 2.
Partner B performs burpees at Station 2 while Partner A runs back to Station 1.
Partners switch places, with Partner B now doing push-ups and Partner A running to Station 2.
Repeat steps 1-3 for Stations 3, 4, and 5, ensuring both partners have a chance to run and perform each exercise.
MARY:
hot yoga with ribbed
ANNOUNCEMENTS:
F3 in the Nude Next Saturday
PaxMiner goes live Monday
COT:
Psalm 23
“The Lord is my shepherd; I shall not want.
He makes me lie down in green pastures.
He leads me beside still waters.
He restores my soul.
He leads me in paths of righteousness
for his name’s sake.

Even though I walk through the valley
of the shadow of death,
I will fear no evil,
for you are with me;
your rod and your staff,
they comfort me.

You prepare a table before me
in the presence of my enemies;
you anoint my head with oil;
my cup overflows.
Surely goodness and mercy shall follow me
all the days of my life,
and I shall dwell in the house of the Lord
forever.”