F3 Knoxville

Tag: Livestrong

Pyramid and chance

THE SCENE: 55* and rainy, but not a total downpour in the amphitheater
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

  • Tempo merkins
  • Mountain climbers
  • Shoulder taps
  • Rockettes
  • Forward reverse lunges
  • Squat and reach

THA-THANG:

Reverse pyramid WOD. After each set of 10 of whatever exercise, PAX choose a number, 1-10 for 10 reps of exercise from list (they just choose the number, the exercise is unknown)
  • 50 sit ups
  • 40 merkins
  • 30 box jumps
  • 20 pull ups
  • 10 dips
  • PAX CHOOSE #7 for hand release burpees
  • 40 sit ups
  • 30 merkins
  • 20 box jumps
  • 10 pull ups
  • PAX CHOOSE #1 for burpees
  • 30 sit ups
  • 20 merkins
  • 10 box jumps
  • PAX CHOOSE #4 for hand release release merkins
  • 20 sit ups
  • 10 merkins
  • PAX CHOOSE #3 for Catalina wine mixers
  • 10 sit ups
  • PAX CHOOSE #8 for sit up ups

There was a slowzy lap in there somewhere, but I can’t recall after which set. Read the crowd, and myself, and needed a break.

  1. Burpees
  2. Star jumps
  3. Catalina wine mixers
  4. Hand release release merkins
  5. Pistol squats (each leg)
  6. Supermans
  7. Hurpees
  8. Sit up ups
  9. Canoe pulses 4-ct
  10. Iron Mikes

Had two more PAX choose numbers, and I added the last one, for a five minute EMOM.

  • 5 pistol squats each leg
  • 10 canoe pulses on 4-count
  • 10 iron Mikes

We had two exercises from the list, so went ahead and knocked them out, 10 star jumps and 10 Superman’s

MARY:

  • Flutter kicks
  • Gas pumps

COUNT-OFF & NAME-O-RAMA
8 strong: Huffy, Swanson, Livestrong, Reverb, G6, Postman, Drive Thru, Abort
CIRCLE OF TRUST/BOM:
“A life lived without ever tasting the tears that come with desperation is a life that also will never know courage” Courage is the result of a decision made out of desperation, and they’re actually one in the same. Rarely is a decision made to be courageous, it’s usually not even a decision at all. It’s an action performed when there is no decision to make, only desperate action which is the result of dire circumstance.

Those desperate circumstances (and therefore courageous acts) aren’t always someone running into a burning building. Sometimes it’s a father working every minute of overtime available to make sure his kids eat. Courage isn’t always loud, but we need to recognize the acts and how they’re made and what desperation the person was in and the struggles they were facing.

ANNOUNCEMENTS:
Maryville new AO launch this Saturday at Sandy Springs

Felix the Cat

THE SCENE: A balmy 53 and the rain held off
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

  • Lunges
  • 1 burpee
  • Diamond merkins
  • 2 burpees
  • BAC
  • 3 burpees
  • SSH maybe

THA-THANG:

Mosey to amphitheater for Felix the Cat: 6 rounds
  • 9 burpees
  • 9 box jumps
  • 9 rows on rails
  • 9 HR merkins
  • 9 leg lifts
I’m not a cat routine, animal walk the length of the stage, do 10 merkins, mountain climbers. Run up the stairs, around the amphitheater and back down.
  • Duck walk
  • Bear crawl
  • Inchworm
  • Frog jump

Mosey back to start point
MARY:
Flutter kicks

Flutter kicks again
COUNT-OFF & NAME-O-RAMA
11 strong: Magic Mic, Livestrong, G6, Cornhole, Wedding Singer, Slim Shady, Passport, Drive Thru, Radiocall, Postman, Abort
CIRCLE OF TRUST/BOM:
Felix the Cat WOD represents six EOD operators who used up their nine lives in serving their fellow men and women. At the end of our journey, I hope we have exhausted our skills in service of each other. Not saying to be reckless, but to use our gifts to the fullest extent.

Prayers for consistency in the word, Walrus traveling, Trowel to continue his journey, Swanson to return

Brick by Brick

THE SCENE: Chilly and dark, 28 degrees
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH, Tempo Squats, Tempo Merkins, Arm Circles, Little of This, Cherry Pickers
THA-THANG:
Split into two teams, each team was given a CMU that they had to share responsibility for

  • Big Ball: Each person owed ten laps up and down the stairs with 10 Merkins at the bottom and 10 BBS at the top, and each person had to do at least one lap with their team’s brick
  • Water Bridge: Each team lined up single file holding a squat while one at a time team members ran across the bridge to their team’s brick to do 10 Goblet Squats, 10 Upright Rows and 10 Chest Presses
  • Event Lawn: Each team split in half on either side of the lawn. Each person owed on trip across the field lunging and another across with Murder Bunnies. Alternated between Merkins, Squats, and BBS while waiting
  • Under the Clinch St Bridge: Each team wall sat in a line while passing the brick up and down the line, doing 5 shoulder presses each time they got the brick
  • Back at AO: Formed a circle with the bricks on opposite ends. Alternated between Flutterkicks and American Hammers while passing the bricks around the circle, doing 10 curls, 10 shoulder presses and 10 tricep extensions each time the brick came to you.

COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
Shared again the story of GK Chesterton responding to the London Times’ article “What is wrong with the world today” by writing “Dear Sirs, I am.” Not only does this show a tremendous amount of humility and self awareness, but it also demonstrates what it looks like to live out Jesus’ command to worry more about the plank in our own eyes than the speck in our neighbors’. It’s also really important that whenever we approach any sort of situation or confrontation, even when we are confident we are in the right, we still have our own flaws and tend to bring our own sin to the table. Practicing this level of humility and self awareness will help us to continue to be High Impact Men.

Tag Team with Drive Thru

THE SCENE: 34 and clear
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
We decided to give Swanson a Tuesday off for the first time in forever, so Drive Thru and I did Tag Team Tuesday.  Drive Thru wanted to mop everyone up with the second half, so I took the warm up and first part.
Squat and reach
Moroccan night clubs Postman style (holding squat)
BAC forward and reverse
Six count merkin (combine tempo merkin and T-merkin, didn’t go well)
SSH
THA-THANG:
Quick mosey to coupon pile at L&N and then over to TN War Memorial.  12 minute AMRAP, all with rocks except the lap.

  • Rock swap merkins x10
  • Good mornings x15
  • Lunge with OH press x20
  • Curls x25
  • Job a lap around memorial

I think everyone completed in the range of 3-4 rounds.  Return rocks to the pile and Drive Thru had us mosey over to the base of the Big Ball for some BOMBS.
Partner up and complete Dora style, 2 burpees for the B completed by the man running to the top of the Big Ball stairs.  The partner who stays at the bottom starts with 100 OH claps, then 100 merkin-T’s (T-merkins but had to fit the spelling), 100 BBSUs, and finally 100 squats.  Repeat and relieve each other until complete.

MARY:
Flutter kicks
Hello Dolly
American Hammers
COUNT-OFF & NAME-O-RAMA
13 Strong: Rousey, Postman, Swanson, Huffy, Drive Thru, Bubble Wrap, Peter Rabbit (FNG), Livestrong, Half Caff, G6, Bulldog, Bilko, Abort
CIRCLE OF TRUST/BOM:

Must be nice

THE SCENE: Temperature disputed during pre ruck, anywhere from 29-34.  Felt great though regardless
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Pro tip, going at SSH with great form moves blood into your fingers to keep them warm…
SSH
OH claps Postman style holding a squat
SSH
Hillbilly’s
Patty-cake merkins COVID style (don’t actually clap with anyone)
SSH
THA-THANG:
Quick mosey over to the coupon pile at L&N.  Three station AMRAP with station one there (AMRAP lasts duration of the workout).

Station 1 at L&N: Start with 10 reps of each exercise, then leave rock on the ground and run up the stairs between L&N and the convention center

  • Monkey humpers
  • Upright rows
  • Shoulder press
  • Tricep extensions

Station 2 the top of L&N near Henley St: Start with 7 reps of burpees for first round and increase by one rep each round, elbow plank remains the same at 30 seconds every round.  Once complete, run around to the front of L&N academy above where we park.

  • Burpees
  • Elbow planks

Station 3 in front of L&N near cars: Again start with 10 reps of every exercise and add two reps each round.  Run down the parking lot and back to station 1.

  • Never cross Dolly (4-count)
  • Imperial walkers (4-count)
  • Crab cakes (4-count)
  • Explosive merkins (push up and hands leave the ground at the top)

We ended up getting through rounds of 18 reps and 11 burpees.  Returned rocks to their homes and mosey back to the AO where time was up.

COUNT-OFF & NAME-O-RAMA
13 Strong: Postman, Wedding Singer, Drive Thru, Huffy (welcome back!!), Slim Shady, Swanson, Triple A, Magic Mic, Livestrong, Amazon, G6, Bulldog, Abort
CIRCLE OF TRUST/BOM:
I overheard a conversation between two friends that really got on my nerves and made me consider if I say these things or think this way.  Friend one has a college degree, has had family support his whole life, and while he all hit bumps in the road he generally has had it pretty easy.  Friend two has no degree and works tons of hours every week, has had struggles with addiction and various other things.  During this conversation, Friend one tells the struggling guy it “must be nice” when hearing about how his job was going.

And that really aggravated me, but also got me thinking about how we view our choices and try to absolve ourselves from things we deem are outside our control.  That is the cowardly way out, and I hope that I am not guilty of that very often.  Things will absolutely happen that we can’t control, its inevitable.  But our reaction to those trials determines whether they’re actually positive or negative.  We all need to be aware that we have much much more control over our lives than we want to admit.  We control it, if things are not going well then we need to look internally to fix them rather than place blame elsewhere.