F3 Knoxville

Tag: Honeydew

Ridin the Burpee Rail

  • Scene: 47 – Damn nippy
  • The welcome and warning was delivered – ie – you are free and crazy – and so are we
  • Warmup
    • 52 SSH
    • 52 Toe touches
    • 52 Merkins
    • 52 Freddy Mercuries
    • 2 burpee Indian Run to Cedar Bluff Elementary
      • Stop and do a round of Reverse Burpees (Thank daughter Lucy for those)
      • Stop and do a round of “The Smoke House” (Big Boy – roll – superman – roll – Big boy)
  • Workout
    • Caterpillar Burpee Rail: Line up at wall – do a burpee on either side of wall then side step. (Called it the Caterpillar crawl – Riding the burpee rail.
    • Indian Burpee Rail Line up at second wall – Do step ups or box jumps while last person does a 2 burpee (1 per wall side) round and runs to the front of the line.
    • Caterpillar Burpee Rail: Go to third wall and do the caterpillar burpee rail crawl
    • Two Stair Climbs
    • Alternating Speed Bump Sprint / Walk – to get back home to AO.
  • Mary
    • 3 Smoke Houses
    • 52 Freddy Mercuries
  • Circle of Trust / Ball of Man

it’s all in the hips

The Scene

A perfect 38 degrees

F3 Welcome and Disclaimer

Fitness, Fellowship, Faith, Free, Modify, Not Professional, Own Volition, Social Distance, Phone

Warm-O-Rama

Cherry Pickers

SSH

Hip Rotations

Ankle Rotations

Hairy Rocketts

Curtsey Lunge Tempo

Imperial Walkers

Tempo Squat

 

Let’s work on a full range of motion today. Whatever that full range is for you, get there. 

Tha-Thang

Mosey to CMU pile 

Pax begin on one side of the parking lot 

20 1 handed CMU Swings (10 E/S)

CMU Plank Drag to the opposite end of the parking lot

Wall sit with CMU (Chest height or above)  until everyone has made it across 

 

20 Suitcase Deadlifts

CMU plank drag back 

Wall Sit with CMU (Chest height or above) until everyone has made it across

 

Repeat for 2 rounds 

 

Mosey to the track

21-15-9 Bleachers

Line up at the track and perform the following exercises in between each exercise: run up the bleachers and back down working through each exercise at the prescribed reps. (Chase quality reps)

Curtsey Lunges

Squats

Skips (Knees at least waist height)

Monkey Humpers

 

Sideline to sideline

Recover slowsey—>Mosey—>at sideline 2 burpees

Recover slowsey—>Mosey—>at sideline 2 burpees

Recover slowsey—>Bernie—>at sideline 2 burpees

Recover slowsey —>high knees—>at sideline 2 burpees

Recover slowsey—>Mosey—>at sideline 2 burpees

 

Mary

On your 6 heel taps 

5 BBS OYO

On your 6 heel taps

 

COUNT-OFF & NAME-O-RAMA

9 HIM’s

 

COT/BOM

https://f3nation.com/q/ 

F3 5 Qualities of a Virtuous Leader (https://f3nation.com/lead-right-q3/)   

Candor– Graciously telling the truth and demanding to hear it from others

Commitment-Unwavering loyalty to a group and unflinching determination to accomplish its Mission (This breeds long term sustainable results)

Consistent-possess an unchanging nature, If you cannot be relied upon results will be inconsistent. 

Contentment-Stable emotions that pursue joy instead of happiness. A content leader can abandon personal comforts for the greater goal. 

Courage-Creating the habit of setting aside fear to turn hardship into grace. Accepting fear as necessary but overcoming it by being prepared and having self-control. 

 

2 Peter 1:5-8

5 For this very reason, make every effort to supplement your faith with virtue,[e] and virtue with knowledge, 6 and knowledge with self-control, and self-control with steadfastness, and steadfastness with godliness, 7 and godliness with brotherly affection, and brotherly affection with love. 8 For if these qualities[f] are yours and are increasing, they keep you from being ineffective or unfruitful in the knowledge of our Lord Jesus Christ.

 

MOLESKIN:

 

ANNOUNCEMENTS:

Shamrock – What’s your story? Actually, where do I fit into God’s story?

THE SCENE: Crisp fall morning
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

Side Straddle hop (IC) 4 CT x 25

On your back Side Straddle hop x25 

Twinkle Toes  (IC) 4 CT x 10

Monkey Humpers (IC) 4 CT x 10

On your back Side Straddle hop x25

THA-THANG:

Line up at one end of parking lot. 

Round 1: Bear Crawl to the 1st line and do 1 merkin, BC to next line 2 merkins, BC to next line 3 merkins all the way to 10

Round 2: Lunge to the 1st line do 10 single count twinkle toes, repeat at each line to line 10. 

Round 3: Crab walk to the 1st line and do 20 American Hammers single count, repeat at each line all the way to line 10

Mosey to the CMU pile to do 4 square stations and made it through almost 2 rounds: 

#1: 40 Squats, 30 Merkins, 20 Big Boys, 10 Smurf Jacks

#2: 40 Calf raises on curb, 30 Tricep dips, 20 Rocky Balboas, 10 Derkins

#3: 40 Curls, 30 Tricep extensions combo with calf raises, 20 Goblet Swings, 10 Alternating Merkins

#4: 40 Hammers single ct, 30 Shoulder taps, single ct, 20 Twinkle Toes 4-count, 10 Burpees

Mosey back to the AO

MARY:
no time
COUNT-OFF & NAME-O-RAMA
11 HIMs: Cheatsheet, Honeydew, Trolley, Kick-Flip, Dumpster Dive, Baby Boomer, Curveball, Mermaid, Pringle, Jenner, Anchorman
CIRCLE OF TRUST/BOM:

What’s your story? Actually, where do I fit into God’s story? I have been reading through the Bible with my community group and we are still in the Old Testament. I love the perspective that you get when reading through the Bible. You get to see this amazing story full of countless events that all point to God’s glory. Stories of people like David who had this incredible heart for God and for his people. He messed up big time and the Bible does not gloss over this and keeps reminding the reader that he screwed up. But God makes it clear that David was an important part of his story regardless. I read about Ruth and how she was a foreigner that was a nobody. God used her courage and faith and she became the great grandmother of King David. 

Sometimes I read amazing stories like this and wonder how my ordinary life in the suburbs of west Knoxville play into God’s story. I wonder if I am doing enough for God. The fact is, He doesn’t need me, but will use my life to glorify him in his story. So once again I am reminded that it’s not about me, but God will use me for his plan. I heard someone on the radio last night say that it can be a scary thing to say to God, but asking him to “use me” is something he wants to hear.

MOLESKIN:

Prayer requests: Racism, Cheat Sheet’s family, Trolley’s job, Jenner’s student loans / job, Pom-Pom. 

Garage Things.

THE SCENE:

Partly Cloudy Temperature Humidity Feels like Wind Speed Wind Direction
51 ℉ 94% 51 ℉ 2.2 mi/h S

F3 WELCOME & DISCLAIMER.
I am not a professional.

WARM-O-RAMA:
25 SSHs.
10 Baby Arm Circles forward.
10 backward.
3 Cherry Pickers.

THA-THANG:
Mosey to car trunk and pick up PVC piece and weight(plate) to create ab wheel.  Along side walk use ab wheel.  5 x straight out.  2 x out to right.  2 x out to left.

Mosey to football field divide into teams of 3 or 2 HIMs.  At 50 yard line is pile of trinkets.  On “Go.” everyone runs to trinket pile and picks one up.  On trinket is exercise, each HIM does that listed exercise 30 times at the 30, 20 times at the 20, and 10 times at 10.  (So a team of 3 would be doing 3 different trinkets. Everyone does their own.) Upon completion, throw trinket in your teams completion pile.  Then rinse and repeat with more trinkets.  ~20 minutes.  Team with most trinkets wins.  Yeah.

Mosey to bleachers.  Winning team gets to lead the charge.  Up and down bleacher steps from one end to the other.  At the bottom, each time, 10 jump squats.  Then up and down back with 10 Heal Drops at the bottom.

Mosey to sidewalk with ab rollers.  10 ab rollers straight.  Using PVC pipe, 10 American Hammers.

Mosey to St Patrick 30 dips, 20 box jumps, 20 dips, 10 box jumps, 10 dips, 5 box jumps.

Mosey back to AO.  Stopping 2 times to use ab rollers.  10 times each stop.

MARY:
Mary happened during mosey back to AO.
COUNT-OFF & NAME-O-RAMA
11 HIMs
CIRCLE OF TRUST/BOM:
Psalm 23:3.  He restores my soul. He leads me in paths of righteousness for his name’s sake.
MOLESKIN:
—
ANNOUNCEMENTS:
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.

Mark Klement

THE SCENE:  Gloomis Maximus – Men in the gloom but not of the gloom.  Men in the gloom but not gloomy.  Men in the dark but filled with inner light.
WARM-O-RAMA:
  • SSH, Cherry Pickers, Wear-wolves, Dancing crabs, Mtn Climbers, Plank Rollers.
  • Mosey to CMU Pile – cary CMU to main lot.

WOD = The Mark Klement:

https://wodwell.com/wod/mark-klement/

For Time: 74, 44, 11 reps of Burpees, Merkins, Big-boys, Squats

Parking lot stall progression will be our rep station markers. Thus over the course of the workout we’ll progress over twelve spots. Take your CMU to each stall as your placeholder & marker of which reps you are doing.  The Stalls are:

  1. 74 Burpees
  2. 74 Merkins
  3. 74 Bigboys
  4. 74 Squats
  5. 44 Burpees
  6. 44 Merkins
  7. 44 Bigboys
  8. 44 Squats
  9. 11 Burpees
  10. 11 Merkins
  11. 11 Bigboys
  12. 11 Squats.

Be sure to hit your name on the iPad timer (Ultimate Stopwatch app) to record your time.

Little side note: Haste makes waste.  In my pre-coffee brain I wrote 77 instead of 74 on the pavement, so we did 77 reps on the first 4 rounds…. ha oops. Sorry.  That’s what you get for getting me up this early.

MARY:
CIRCLE OF TRUST/BOM:

Background: This Hero WOD is dedicated to KHK Mark Klement of the Frankfurt (Germany) Police, who was killed in the line of duty on the night of July 7, 2019.

At the time of his death, KHK Klement and his team were attempting to locate and arrest a number of wanted suspects. During a short foot chase on nearby railroad tracks, KHK Klement was struck by a freight train and killed.

The “Mark Klement” Hero WOD was first posted by CrossFit Muehlheim-Main @crossfitmuehlheimmain (Mühlheim am Main, Germany).

Jens Hoppe designed the workout. The rep scheme signifies the year when Mark was born (74), his age when he died (44), and the age of his daughter (11).

Hebrews: 12:1 “Therefore, since we are surrounded by such a great cloud of witnesses, let us throw off everything that hinders and the sin that so easily entangles. And let us run with perseverance the race marked out for us, 2 fixing our eyes on Jesus, the pioneer and perfecter of faith. For the joy set before him he endured the cross, scorning its shame, and sat down at the right hand of the throne of God.”

Cherish the day – cherish each breath. Run the race! Press on!

ANNOUNCEMENTS: