F3 Knoxville

Tag: Homer

Slick Bernie

THE SCENE: Mid-30s and clear.  Perfect beatdown weather.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Tha zero burpee warmup:
-Zero Burpees OYO
-25x SSH IC
-2x Burpees OYO
-15x TN Rocking Chairs IC
-4x Burpees OYO
-30x Mountain Climbers IC (10x standard, 10x hands as far fwd as possible, 10x hands as far back as possible)
-6x Burpees OYO
-8x Cossack Squats each leg
-8x Burpees OYO
-20x 4-ct Monkey Humpers IC
-10x Burpees OYO
THA-THANG:
Mosey over behind the maintenance building
-10x on-the-wall pullups
-Circle up with CMU for Pass-The-CMU BBS
-30x curls

Put back CMUs. Then look at Weinke.
Pick up 2 CMUs each for Rock the Block Merkins:
-Plank up on 2 landscaping CMUs.
-Do 1 Merkin.
-While holding plank, Q calls direction to rock the CMUs by 90° (Fwd, Back, In, Out), then another Merkin.
-R&R until groans from PAX reach sufficient volume

Put back CMUs for realz this time.

Mosey down the road a little ways to the hill
Partner up for Dora 1-2-3 (Merkins, Squats, SSH)
Bernie up the hill, Bear Crawl down.
Except the hill is really slick from frost! Nix the Bear Crawl after the first attempt. Too hazardous.

Mosey back to AO

MARY:
Just enough time for a couple rounds of Row Your Boat, then cash out with AMRAP merkins for 30s or so
COUNT-OFF & NAME-O-RAMA
15 PAX today, including FNG Cubby!
CIRCLE OF TRUST/BOM:
Do the hard thing.  Hard things come up frequently in life.  Sometimes we look for an easy way around it.  Sometimes we avoid it or put it off.  Don’t do that.  Just like you tackle those 30 burpees in a beatdown, take on the hard thing head-on, and do it with all your might!
MOLESKIN:

ANNOUNCEMENTS:
Sign up for Hardship Hill OCR Relay!  If you need a team, just post on GroupMe.  You’ll get recruited quick!

https://www.active.com/kingston-tn/running/distance-running-races/hardship-hill-2018

Hydro Plow

THE SCENE: A bit damp with 100% chance of downpoor
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH 4c 25  Dancing bear merkins 4c 10 Cherry Pickers 10 Tempo Squats 10 Hill Billy Squat Walkers 15
THA-THANG:

  • Mosey to stairs, @ bottom of stairs 20 merkins 20 dips 30 squats. Crawl Bear up steps. @ top of steps, 5 Burpees over the rope. Rinse & Repeat.
  • Mosey to the wall.  Wall squat while passing a coupon. Once coupon gets to the end of the line that HIM sprints up steps returns to the end of the line.  Took up to much time so we cut it short.
  • Mosey/ Jail Break?.. To the parking lot. With groups of 3, @ one end SSH @ the other end Leg lifts. In the middle slide 45lbs or 35lbs plate from one end to the other alternating end workouts.
  • are
  • handy.

MARY:
Metronome and Ring -O- Fire
COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
Know the difference in an “Excuse and a Reason”.  The PAX is the what makes F3 what it is.  Without the HIMS F3 does not exist.  We make a decision to get out and live in the gloom.  If we don’t make it to a work out, ask yourself if you have a reason or an excuse.  A reason would be work or an injury or sick etc.  An excuse is sleeping,  “Man I just don’t have time”etc.  This holds true with life decisions as well.  If you decide you want to make a change or want to get a new job that you know is better or what ever the case may be and you convince yourself you can’t…… Think for a moment.  Do I have a reason or am I making an excuse?

Quotes:

” Courage doesn’t always roar. Sometimes courage is the quiet voice at the end of the day saying, ‘I will try again tomorrow.”   – Marry Anne Radmacher

“Do not follow where the path may lead. Go,instead, where there is no path and leave a trail.” -Ralph Waldo Emerson

” I want to be used up when I die.”  – George Bernard Shaw

MOLESKIN:

ANNOUNCEMENTS:
Hardship Hill   May 19th

Movin’ Weight

WARM-O-RAMA:

  • Jump Rope x50 (SSH)
  • Cherry Pickers (ICx5)
  • Tempo Squats (ICx10)
  • Jump Rope x50 (SSH)
  • Atlas Stretch x5 (each side)
  • Jump Rope x50 (SSH)

THA-THANG:
Split the group up into teams of 3.

Station 1:

  • Standard Plank
  • Side Plank
  • Side Plank
  • Dancing Bear
  • Shoulder Taps

Farmers Carry:

  • (2) 5gal Buckets Full of Rocks 100yd Carry
    • Penalty of 10 Burpees if put down early

Station 2:

  • Squats
  • Merkins
  • Froggie Hops
  • Hand Release Merkins
  • Iron Mikes

Battle Buddy….The Bucket Carry:
Partner 1: Jump Rope
Partner 2:

  • 200ft Carry to the Hill
  • Burnnie the Hill w/Bucket
  • 200ft Carry to Starting Point
    • Penalty of 10 Burpee if put down

CIRCLE OF TRUST/BOM:
Luke 12:11-12
When you are brought before synagogues, rulers and authorities, do not worry about how you will defend yourselves or what you will say, for the Holy Spirit will teach you at that time what you should say.
Matthew 10:19-20
But when they arrest you, do not worry about what to say or how to say it. At that time you will be given what to say, for it will not be you speaking, but the spirit of your Father speaking through you.
Exodus 4:10-12
Moses said to the Lord, “Pardon your servant, Lord. I have never been eloquent, neither in the past nor since you have spoken to your servant. I am slow of speech and tongue.” The Lord said to him, “Who gave human beings their mouths? Who makes them deaf or mute? Who gives them sight or makes them blind? Is it not I, the Lord? Now go; I will help you speak and will teach you what to say.”

Run Forrest Run…

THE SCENE

38 and Clear

Welcome & Disclaimer

THE THANG
COP
SSH x30 IC
Windmill Merkins x10IC
Cherry Pickers x10 IC
Arm Circles Forward x12 IC
Arm Circles Backward x12 IC
Mountain Climbers x15 IC

Mosey to curb and partner up in teams of 3

 

Triple Sprints #1, Upper Body
2 men at Cone 1 (orange cone) and 1 man at Cone 2 (orange cone).  One man at Cone 1 runs to Cone 2 while other two men do exercises at the cone, stopping in the middle at the yellow cone to do 3 burpees.  Then man at Cone 2 runs to Cone 1 while other men do exercises.  First man now runs to Cone 2.  Rinse and repeat for 8 minutes.

Cone 1 = Diamond Merkins / Carolina Dry Docks
Cone 2 = CMU BOR / CMU Press

Mosey to road in front of Asylum
– Stop half-way, 4ct Merkins x15

Triple Sprints #2, Abs
Same as before except:
Cone 1 = American Hammers / Lance Armstrongs
Cone 2 = Flutter Kick / Hello Dolly

Mosey to hill in front of the Asylum

Lt. Dan’s Revenge
Start at base of hill.  Perform 1 Lt. Dan (2 squat, 4 lunges), run the hill.  Rinse and repeat adding 1 Lt. Dan each time then back down (i.e. 2/4, 4/8, 6/12, 8/16, 10/20).

Mosey back up to road in front of the Asylum and form into 4 groups.

Bumper Circuit
One group at cones 1-3, two groups at cone 4. When Q says “go” one team at cone 4 makes the loop up the stairs, down the road and back down the other set of stairs to cone 1. All other groups do the exercise at the cones, alternating between the exercises.  When the group running gets to cone 1 all the groups shift and the group at Cone 4 runs the loop. Rinse and repeat.

Cone 1 – Dry Docks x10 / BBS x10
Cone 2 – Wide Merkins x10 / Squat Jumps x10
Cone 3 – Dive Bombers x10 / Hello Dolly x10
Cone 4 – Reverse Lunges x10 each leg / Superman Swims x10

Mosey to SP

Cash-Out
Flutter Kicks 4ct 25 IC

COT
Number off and Name-O-Rama (42 PAX, 5 FNGs)

BOM
Element of Authentic Manhood – Stewardship
Matthew 25:14-30
“For it will be like a man going on a journey, who called his servants and entrusted to them his property.  To one he gave five talents, to another two, to another one, to each according to his ability. Then he went away.  He who had received the five talents went at once and traded with them, and he made five talents more.  So also he who had the two talents made two talents more.  But he who had received the one talent went and dug in the ground and hid his master’s money.  Now after a long time the master of those servants came and settled accounts with them.  And he who had received the five talents came forward, bringing five talents more, saying, ‘Master, you delivered to me five talents; here I have made five talents more.’ His master said to him, ‘Well done, good and faithful servant. You have been faithful over a little; I will set you over much. Enter into the joy of your master.’  And he also who had the two talents came forward, saying, ‘Master, you delivered to me two talents; here I have made two talents more.’  His master said to him, ‘Well done, good and faithful servant. You have been faithful over a little; I will set you over much. Enter into the joy of your master.’  He also who had received the one talent came forward, saying, ‘Master, I knew you to be a hard man, reaping where you did not sow, and gathering where you scattered no seed, so I was afraid, and I went and hid your talent in the ground. Here you have what is yours.’  But his master answered him, ‘You wicked and slothful servant! You knew that I reap where I have not sown and gather where I scattered no seed?  Then you ought to have invested my money with the bankers, and at my coming I should have received what was my own with interest.  So take the talent from him and give it to him who has the ten talents.  For to everyone who has will more be given, and he will have an abundance. But from the one who has not, even what he has will be taken away.  And cast the worthless servant into the outer darkness. In that place there will be weeping and gnashing of teeth.’

You get one life.  You get one shot at the work and relationships in your life.  Don’t be a consumer.  As HIMs our call is to stewardship, to taking what we have been giving and multiplying it for the glory of another.  It’s counteractive, but this is where real joy come from!  We find our lives as we give them away.