F3 Knoxville

Tag: Matlock

Crazy 88s or Can I go back to doing burpees now? IPC2

THE SCENE: Sorta cool, but your shirt is still getting drenched with sweat
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Very short:  A few SSHs and some quick X-factors to prep for the IPC, and then a quick mosey to the parking lot on the other side of the Cloud.
THA-THANG:
4 rounds.  Distance covered is always 60 yards.

  • 8 burpees, run to other marker, 8 burpees, run back.  Repeat 11x (for 88 total burpees);
  • Grab your CMU for Squrls (Squats with a curl).  Do 8, CMU carry to other marker, 8 more, etc. x 11 (88 total Squrls)
  • CMU again.  This time, it’s 88 overhead presses in a row, rifle carry to the marker, 88 overhead presses again, rifle carry back to the start.  You are now done with the coupons!
  • Last one:  88 X-factors in a row and either bear crawl or crawl bear to the other marker for 88 more x-factors, then bear crawl or crawl bear (whichever one you didn’t do to get you to the marker) back.
  • Plank it up while waiting on the Six (just kidding – catch your breath)

MARY:
Circle up for some mumblechatter and star gazers
COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
From something I heard the other day that’s been pinging around in my head:  “If you have a goal and just keep working toward that goal, the universe will train you.”  I don’t know about that, but I do know that if you want to accomplish anything, the path forward is so much easier when we let God train us.  We do that when our goal is to seek God’s guidance, listen for him, open our hearts and our minds to him.  I find that much, much easier to say than do.  Frankly, it takes a lot of strength to pursue that goal every day. Hence, our verse for the BOM:  “But you, be strong and do not lose courage, for there is reward for your work.”  2 Chronicles 15:7.
MOLESKIN:
Continue praying for Matlock’s father in law and family and their very tough situation.

Also, shout out to Waffle House, who wins beast-of-the-day award.  We were one short on CMUs, so the Q grabbed a coupon from the big rock pile.  Not wanting to cheat, I picked a decent sized rock. It turned out that was the Rock of Pain, very much heavier than a CMU coupon.  After seeing the Q struggle through round 2, he took on the rock and completed the most grueling part of the workout with it.  That is a HIM in action!
ANNOUNCEMENTS:
Hardship Hill- Sign up!  And we still need guys to help build the obstacles we are responsible for.

Drexler is the new Barkley?

THE SCENE: Mid-60s, post-rain, really nice!
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
The Q was late, so Hot Tub got us started with SSHs, Q arrived in time to throw in some Cherry Pickers.  Time to Mosey
THA-THANG:
It’s the Barkley.  But with 25s at each station, so I guess that makes it the Drexler, although there was this whole Slack back and forth that led to that.  Trust me, you just had to be there.

 

So, the Barkley is the circumnavigation of the top of Everest, the Colosseum, and the the Asylum building.  There are 4 stations to check in:

  • Station 1: 25s of Merkins and Big Boys;
  • Station 2: 25s of Calf Raises and LBCs (4 count for each);
  • Station 3: 25s of Carolina Dry Docks and Amer. Hammers (4 ct)
  • Station 4: 25s of flutters (4 ct) and squats

Complete as many laps as possible. (2-3)

MARY:
None today.  Ran out of time.
COUNT-OFF & NAME-O-RAMA
CIRCLE OF TRUST/BOM:
Grief has been on my mind lately.  We all grieve. We grieve the loss of a loved one, the loss of friendships, the loss of a marriage, a job, a pet, activities or function from injury.  The list goes on.  If we don’t deal with it, it will deal with us.  It will get out and cause damage.  For me, I get angry at people I love for no reason.  Rely on God to help, reach out your brothers in the Pax, to loved ones.  Exercise the body, the spirit, and the mind.  Don’t let grief take hold of you.  Hat-tip to Omaha for the verse for the day: 2 Corithians 12:9-10
MOLESKIN:

ANNOUNCEMENTS:
Hardship Hill – sign up and help with obstacle builds!

5 Round CMUesday

THE SCENE: A warm early fall morning. Not as cool as I’d like.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH x20 IC
Cobra Burpees x5 IC
Tempo merkins x10 IC
Crabettes x10 IC
TN Rocking Chairs x10 IC

THA-THANG:
Carry CMUs over to the corner of the parking lot where the stash used to be, just for nostalgia sake.

We have 5 rounds of 20 reps of each exercise:

  • Squat Thrust
  • 4ct Curls
  • BBS (CMU on chest)
  • Up/Over Merkins (each side = 1)
  • Alpos

After each round, take laps around the parking lot. Round 1 = 1 lap, Round 2 = 2 laps, etc.

If you finished, it was 100 reps of each, plus 15 laps around the parking lot. YHC didn’t quite finish.

MARY:
Barely sneaked in 30x 4ct LBCs
COUNT-OFF & NAME-O-RAMA
9 CMUs plus 2 ruck plates = 11 PAX
CIRCLE OF TRUST/BOM:
Repeat of James 3. Because I still haven’t got mine tamed yet:
Not many of you should become teachers, my brothers, for you know that we who teach will be judged with greater strictness. 2 For we all stumble in many ways. And if anyone does not stumble in what he says, he is a perfect man, able also to bridle his whole body. 3 If we put bits into the mouths of horses so that they obey us, we guide their whole bodies as well. 4 Look at the ships also: though they are so large and are driven by strong winds, they are guided by a very small rudder wherever the will of the pilot directs. 5 So also the tongue is a small member, yet it boasts of great things.

How great a forest is set ablaze by such a small fire! 6 And the tongue is a fire, a world of unrighteousness. The tongue is set among our members, staining the whole body, setting on fire the entire course of life,[a] and set on fire by hell.[b] 7 For every kind of beast and bird, of reptile and sea creature, can be tamed and has been tamed by mankind, 8 but no human being can tame the tongue. It is a restless evil, full of deadly poison. 9 With it we bless our Lord and Father, and with it we curse people who are made in the likeness of God. 10 From the same mouth come blessing and cursing. My brothers,[c] these things ought not to be so. 11 Does a spring pour forth from the same opening both fresh and salt water? 12 Can a fig tree, my brothers, bear olives, or a grapevine produce figs? Neither can a salt pond yield fresh water.

MOLESKIN:
Really looking forward to when it finally gets cool… That was not today.
ANNOUNCEMENTS:
Hardship hill is just ahead!

IPC Asylum Week 1

THE SCENE: Nice and cool.  Around 56 degrees
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Stretching OYO. Go over IPC week 1 rules and go
THA-THANG:

Round 1▪ 800 meter run▪ 25 yard murder bunny▪ 10 shoulder tap merkins (merkin-tap each shoulder is one rep)▪ 25 yard reverse murder bunny▪ 20 blockees with a thruster▪ 25 yard murder bunny▪ 10 shoulder tap merkins (merkin-tap each shoulder is one rep)▪ 25 yard reverse murder bunny

Round 2▪ 800 meter run▪ 25 yard murder bunny▪ 10 shoulder tap merkins (merkin-tap each shoulder is one rep)▪ 25 yard reverse murder bunny▪ 20 horizontal burpee block jumpover (20 total jumps). Block is laying flat. You can jump over the block to the side. Or to the front.▪ 25 yard murder bunny▪ 10 shoulder tap merkins (merkin-tap each shoulder is one rep)▪ 25 yard reverse murder bunny

Round 3▪ 800 meter run▪ 25 yard murder bunny▪ 10 shoulder tap merkins (merkin-tap each shoulder is one rep)▪ 25 yard reverse murder bunny▪ 20 vertical burpee block jumpover (20 total jumps). Block is standing up on one end. You can jump over the block to the side. Or to the front.▪ 25 yard murder bunny▪ 10 shoulder tap merkins (merkin-tap each shoulder is one rep)▪ 25 yard reverse murder bunny•

 

 

 

MARY:
None
COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
Philippians 4:8-9
MOLESKIN:

IPC Week Zero…

THE SCENE: Twas nice.  60 degrees and no humidity
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Did 20 ssh on the 4ct and some stretching
THA-THANG:

Iron Pax Week Zero Challenge of

  • 100 Merkins
  • 800 meter run
  • 75 merkins
  • 1200 meter run
  • 50 merkins
  • 1600 meter run
  • 25 merkins
  • 2000 meter run

MARY:
Nope
COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
Philippians 4:8

And now, dear brothers and sisters, one final thing.  Fix your thoughts on what is true, and honorable, and right, and pure, and lovely, and admirable.  Think about things that are excellent and worthy of praise.  Keep putting into practice all you learned and received from me-everything you heard me and saw me doing.  Then the peace of God will be with you.