High-Heels – Page 81 – F3 Knoxville

Mini Murph

October 20, 2016 I-Beam

THE SCENE – 50s and clear

F3 Welcome and Disclaimer

THE THANG
COP
Run in place for 1 minute
Side straddle hop
Run in place for 1 minute
Cherry pickers
Run in place for 1 minute
High knees

Mosey to boat parking

Mini-Murph
Run 2 laps and up to pavilion
50 pull-ups (modify with 5 sec hangs or table pull-ups)
100 push-ups (modify on knees)
150 squats
Run 2 laps

Mosey back to SP

MARY
Abs by Ratchet

COT
Count off and Name-o-Rama

BOM
Sacrifice

In memory of Navy Lieutenant Michael P. Murphy, age 29, of Patchogue, N.Y., who was killed in Afghanistan June 28th, 2005.

This workout was one of Mike’s favorites and he’d named it “Body Armor”. From here on it will be referred to as “Murph” in honor of the focused warrior and great American who wanted nothing more in life than to serve this great country and the beautiful people who make it what it is.

The ultimate sacrifice was provided through Jesus Christ’s death for our sins on the cross. Our daily sacrifice comes through denying our selfishness. Search for moments today that you can intentionally deny your self through sacrifice to others.

F3 Crossfit Games 2016

October 19, 2016 Elvis

THE SCENE – 67 and Clear

F3 Welcome and Disclaimer

THE THANG
COP
Michael Phelps x10
Imperial Walker x10
SSH x25

Mosey to base of hill.

Bear crawl up.
Sundials at the top until everyone gets there.
Mosey to STOP sign. (Turn Left)
Merkins x25
Sprint to speed humps.
Carolina Dry Docks until everyone gets there
Lunge x25/leg
Mosey to STOP sign
Burpee + frog hop x10
Sprint to next light pole
BBSups x30
PICK UP CMU and Mosey back to main parking lot.

Grab thy CMU. Do reps OYO for 20 seconds. During the rest, carry CMU 10 yds.
(20sec work/10sec Rest) Derkin
(20sec work/10sec Rest) lat row
(20sec work/10sec Rest) Shoulder press
(20sec work/10sec Rest) Bicep curl
(20sec work/10sec Rest) Tricep dip

Mosey back

Perform reps at each line. Sprint between lines. Mosey back. Do each round for 2 minutes.
Round 1: 10 Squats at each line
Round 2: 10 Jump squats at each line

Grab thy CMU. Do reps OYO for 20 seconds. During the rest, carry CMU 10 yds.
(20sec work/10sec Rest) Clean/Press
(20sec work/10sec Rest) Push-up
(20sec work/10sec Rest) LBSup
(20sec work/10sec Rest) Burpee

Mosey back

Lunge w/ CMU overhead length of parking lot
Hello Dollies x25

Return CMUs to pile

One final, all-out sprint to the top of the hill. Recover back down to AO and circle up.

COT
CountORama // NameORama

BOM
Announcements:
1. Christian Brother’s Car Service (is that right?) is doing free oil changes for single moms this Saturday.
2. Contact G-6 if you need to hire a logistics guy. (In fact, contact G6 if you need to hire anyone. I can almost guarantee he knows someone.)

YHC didn’t have much else to share, mainly because I was trying really hard not to puke. What I did share, was something like: It’s an honor to work so hard with this PAX. Keep giving back. We need more men to step up to Q. As we approach the one-year mark of F3 Knoxville, continue looking for new ways to share the love and connect other men to this incredible thing we’ve been given.

Little Mosey…Lot of Pain

October 14, 2016 Proton

THE SCENE 63 and Clear

F3 Welcome and Disclaimer

THE THANG
COP
Twist and Pivot X 40
Imperial Squat Walkers X 20
Baby Arm Circles x 20 each way
180 Squat Jump x 20
Shoulder Tap Merkins X 15

Field of Dreams
1s 1st corner – AMRAP Squats until relieved.
2s 2nd corner – AMRAP Mercans until relieved.
3s 3rd corner – AMRAP Big Boy sit-ups until relieved.
4s at Home Plate (4th cone) will perform 15 Burpees then run to First, relieving the Pax there

Burp Back Mountain
The exercise is then performed by pairing up with one person proceeding to run backward up the hill/forward down the hill 5X while the other person is performing burpees. The individuals continue to alternate running with burpees until 100 total burpees are completed. When finished, pax continue to run hills until entire pax completes.

Mosey to pavilion

The Pull up Run
10 Pull ups, 25 Rows, 25 Mercans x 3

Mosey back to SP

HANDS OF TIME
Q starts the PAX, legs up at 90 degrees, hands under your rear. One PAX at a time in a wave like motion- Each PAX counts off aloud as they drop and hold 1,2,3, etc around the circle until finished. Drop straightened legs to 10 degrees and hold until a full revolution has been made (as the second hands would move around a clock) then return to 90 degrees and repeat until smoked!

COT
Number Off and Name-O-Rama

BOM
Complacency – Sometimes when we get in a routine we can find ourselves being complacent or taking things for granted. It required almost maximum daily effort to keep growing physically, spiritually, and in relationships. Lately I feel like I have found myself be complacent as a parent. I have a plan for my physical growth(F3), a plan for my spiritual growth (quite times), a plan for my marriage growth (date night etc.), and a plan a t work. I have realized that I spend lots of time with my kids but they are going to be gone soon and there is so much I want to share with them. I have realized I need to develop a plan and be intentional with my kids. My challenge to you is to look at your life this week and seek out ways that you can be less complacent and more intentional.

Peyton – the small package

October 11, 2016 P-Nut

THE SCENE 50 degrees, cool

F3 Welcome & Disclaimer

THE THANG
COP
Side Saddle Hop        ICx20
Squats                        ICx15
Baby Arm Circle        ICx10
Reverse Arm Circle   ICx10
Side arm stretch
Huggers
Mountain Climbers   ICx10

PAX moseyed from the tennis courts down to the rockpile with CMU’s.

99
99 repetitions of the following exercises:

Merkins
Squats
Overhead Press w/CMU
StarJacks
CMU curls
LBC’s
Flutter Kicks

In-between each set was a run from the AO to the boat dock area – returning to the AO (approx. 2 ½ miles total)

MARY
Hello Dolly (Sparky)

COP
Number off and Name-O-Rama

BOM
P-nut talked about anxiety and stress. Reflected on the need to give your cares over to God and be thankful for your life, gifts and blessings. Philippians 4:6

P-nut then prayed us out- including a prayer request from Tank.

MOLESKIN
Lots of mumblechatter from the PAX. Woodshack started us off with lots of wet gaseous noises during warm-ups, followed by his discovery of dog poop in the parking lot. Junk had the line of the day when he described Peyton as a “small package.” It went steadily downhill from there… Great morning with the PAX!

Mosey with Mayberry

September 13, 2016 Mayberry

THE SCENE 69 and clear

F3 Welcome & Disclaimer

THE THANG
COP
Burpees
Imperial Walkers
Merkins

MOSEY w/ Mayberry
50 tuck jumps
50 mtn climbers
50 lunges up the hill
50 pull ups
50 squats
50 LBCs
50 burpees

THE RANGE
10 Merkins
1 forward roll (add one each round)
Aimed in duck walk
5 celebration jumps
x5

SWAT guys get the girls
50 bicep curls
50 tri extensions
50 Merkins
50 Single leg deadlifts

AO Abs
20 bicycles
20 pickle pounders
20 BBS
20 Russian twists (4ct)

COT
Count-o-rama / Name-o-rama

BOM
My man Frosty, put it on my heart to talk about something we don’t do. Something that even when we set out to do it we sometimes call an abort or chicken out at the last minute. My fellow Christians and I are called to witness, or go out and spread the word about our Savior to others. How quickly we talk about F3, invite other men to F3, wear F3 shirts, post on the F3 site or even post in on our F3 GroupMe, FaceBook, Instagram or whatever, but how often we fail to go out and teach others about Jesus. Whether it be for societal reasons, or our own personal fears. (I know I struggle with feeling that I will say the wrong thing and scare people off. ) However, what we need to know is that when we speak about Jesus, He will give us the words he wants us to speak. He will work in us, through us, and use us to spread His message.

Mark 16:15-16
“He said to them, “Go into all the world and preach the gospel to all creation. Whoever believes and is baptized will be saved, but whoever does not believe will be condemned.”

I don’t want our brothers, F3 or otherwise to be condemned.

MOLESKIN
21 men showed up to go on a Mosey with me today. I tried to make it challenging, and contrary to the mumblechatter I was NOT trying to have anyone splash merlot. I also wanted to push some of the PAX to try things. If we go into a challenge thinking we won’t succeed, guess what? we won’t succeed. When you come around the corner and you see “Burpees 50” or “Pull-ups 50” written on the ground, how do you get better if you don’t try? I am proud to say that everyone in this PAX tried. No one gave up and quit, everyone kept moving and working hard. I give it to the PAX that they went on a Mosey with me and never gave up.

Also “Nice roll Hondo” to my man Junk.