F3 Knoxville

Tag: Mermaid

[westhillsotb] I may have been wetter after this workout than when it rained

AO: westhills-ruck-otb
Q: Mermaid
PAX: Spellcheck, Borg, Mermaid, Steam, Lizzy, Single (Ryan Chambers)
FNGs: None
COUNT: 6
This was a simple workout in design, difficult in practice.

We warmed up and did S L O W (the correct way) cherry pickers, and a few other things before grabbing our bags, and additional sandbags and kettle bells and went to MOTO hill. At the top of the hill, we set the heavy things down and did a set of 20 Monkey Humpers in Cadence at the entrance to the West Side Y. We picked up our heavy things, and went back down the hill.

I explained the Ruck Tabata, which was 6 stations, for 1 minute each, 15 seconds in between stations for a total of 6 times. We were encouraged to wear a vest or ruck at 20-30lbs, then we had weight options at each station if you wanted to dial up the workout. The statins were as follows:
Sandbag Thrusters
Merkins
Sissy Squats
Curls
Good Mornings
Rest

The total elasped time of the above was about 45 minutes, so another trip up Moto hill was in order, to revisit Monkey Humpers and the entrance where we bumped into Swimmies.

We then had a COT talking about the amazing COT that Commission shared on Friday focused on 1 Kings 19:19-21.

Where in your life do you need to be as committed as Elisha?

Dora and the Ultimate Beatdown

AO: shamrock
Q: Eliza
PAX: Base Salary, Jardet, Mermaid, Oscar Meyer, Eliza, Tinker, Anchorman, Snaggletooth (Elijah Tafao), Stitch
FNGs: None
COUNT: 9
WARMUP: chicken fat song, Willie Mays Hayes

THE THANG: Dora workout with partners. 200 Merkins, 200 imperial Squat Walkers, 200 flutters (2count) – MOT: 40 yard run and back

Ultimate Frisbee

MARY: plank, Merkin, bear crawl to the middle and slap hands, crawl bear out, 2 merkins, back to the middle slap hands, repeat with 3X

Al Gore til time

ANNOUNCEMENTS:forgot those

COT: “Never pay back evil with more evil. Do things in such a way that everyone can see you are honorable. Do all that you can to live in peace with everyone. Dear friends, never take revenge. Leave that to the righteous anger of God. For the Scriptures say, “I will take revenge; I will pay them back,” says the Lord. Instead, “If your enemies are hungry, feed them. If they are thirsty, give them something to drink. In doing this, you will heap burning coals of shame on their heads.” Don’t let evil conquer you, but conquer evil by doing good.”
‭‭Romans‬ ‭12‬:‭17‬-‭21‬ ‭NLT‬‬

1st Q In My 30s – Track WOD

AO: shamrock
Q: Steam
PAX: Pom Pom, Base Salary, Curveball, Commission, Caveman, Dumpster Dive (Brad Burnette), Mermaid, Crawlspace, Skidmark, Lizzy, Smoked Pickle, Lil’ Spice, DeVito, Flower Pot, Stitch, Gringo, Twitch
FNGs: None
COUNT: 18
WARMUP
– Mountain Climber: 15×4
– Merkin: 15×4
– Imperial Walker: 15×4
– Rockette: 15×4
– 3 burpees

THE THANG
(Mosey to the track – via side entrance by the baseball field)
– Whiteboard on track

(1) Cash In Lap
– 15 iron mikes
– Run to the opposite side
– 15 dry docks
– End up back here

(2) 6 Laps
– 6 total laps
– Reps at each end of the track
– 5, 10, 15, 20, 25, 30 = 6x
– Each round will have 1 X for both ends of the track. So in 1 full lap, you’ll hit two rep stations
– 1 — Burpees (5)
– 2 — Squats (10)
– 3 — Merkins (15)
– 4 — LBCs (20)
– 5 — Imperial Walkers (25)
– 6 — American Hammers (30)

(3) Cash Out Lap
– 15 Apollo Onos
– Run to the opposite site
– 15 Apollo Onos
– End up back here

Last lap — mosey the curves, sprint the straightaways

(Mosey back to the flag for Mary)

MARY
Core 4
– Flutter Kicks: 15×4
– Hello Dolly: 15×4
– LBC: 15×4
– Box Cutters: 15×4

ANNOUNCEMENTS
– Summer Convergence: UnCOVEred on 7.13.24
– uncovered-summer-convergence for more info
– Summer SWOLEstice — see Mermaid’s post in the f3knoxvillemain channel from yesterday
– Marine Corps Mud Run — August 31 in Maryville
– See Lizzy for more info

COT
“I wish the ring had never come to me,” said Frodo.
“So do I,” said Gandalf, “and so do all who live to see such times. But that is not for them to decide. All we have to decide is what to do with the time that is given us.

– Time is the only non-renewable resource — invest it well
– The investment of time we make in F3 furthers the mission, and we see the ripple effects in and outside of F3
– F3 has been a part of my life for close to a decade – and has changed, shaped, and molded me drastically. It’s a gift and privilege to be out here with you men.

ShamRUCK Attendance Record

AO: shamruck
Q: Mermaid
PAX: Betty, Flower Pot, Eliza, Crawlspace, Honeydew, Tonka, Booster, Pom Pom, Oscar Meyer, The Situation, Mailbox, Mermaid, Baby Boomer, Trojan, Smoked Pickle, Snaggletooth (Elijah Tafao), Kevin (Miss Piggie), Lizzy
FNGs: None
COUNT: 18
18 Men and 2 Dogs tackled the hills of Gulf Wood. Along the way, we found Baby Boomer’s ring doorbell and some monkey humpers. We rounded out with about 3.5 miles and in the COT we talked about positive habit transfer.

Ping!

AO: asylum-pm
Q: Lilydipper
PAX: Crawdad (Robbi Dickens), Mermaid, Pele (Jon Lindberg), High Heels, Steam, lebowski, Choir Boy, Veggie (Rylen Huddy), Jumbo(Carter Dickens), Borg, Toretto, Mr Jinxy
FNGs: None
COUNT: 13
WARMUP: 20 Side Straddle Hops, 10 Tempo Merkins, 10 Burpees, 10 Tempo Squats, Curly Stompers, 7 Twistees, 5 Pterodactyls Forward, 5 Pterodactyls Backward

THE THANG: Mosey to the Pavilion. We will do 11s starting with 10 Picnic Table Pull-Ups and 1 Bench Up.
Mosey to the Playground. We will do 7s starting with 6 Bench Jumps and 1 Decline Merkin.
Mosey to the parking lot with the nice restrooms. We will stop to do 15 American Hammers.
Mosey to driveway that goes toward soccer fields. We will do 15 Flutter Kicks.
Mosey to the newer parking lot by the soccer fields. We will run in a Candy Cane route 1 ½ way around the parking lot, stopping at each crosswalk to do an exercise. Whoever finishes the exercises at the end of the Candy Cane first sweeps everyone back to the start. Here are the exercises we will do with each run:
20 Hello Dollies
20 Bobby Hurleys
10 Dive Bombers
10 Shoulder Taps (both shoulders = 1)
Mosey on the sidewalk that is east of the Outdoor Chapel toward the Caribbean Parking Lot. We will stop halfway to do 15 Freddie Mercurys, then mosey on to the Caribbean.
We will do another Candy Cane run, stopping at three cones to do exercises. The brother who completes the exercises at the third cone first should sweep everyone back. With each exercise we will Bernie Sanders to the first cone, Skip to the second cone, and High Knees to the third cone.
Here are the exercises we will do with each round:
20 Diamond Merkins
20 Wide Merkins
20 Carolina Dry Docks
Mosey toward AO parking lot by going past pavilion. We will stop near gate of parking lot to pick up CMU size boulder. We will do 15 Overhead Presses.
Mosey to the AO.

ANNOUNCEMENTS: Two OTB sites kick off next week. The 1st is a ruck-based AO on Mondays at West Hills Park from 5:30 am to 6:30 am. The 2nd is a PM workout from 6:00 pm to 6:45 pm at Bluegrass Elementary. The KARM Dragon Boat Festival is June 15.

COT: The spirit of God is indwelling within us. It is as if God’s pure spirit drifts into our pores. Wrap you mind around that concept, of the spirit of God being within you. When I think upon it, it certainly leads me to desire to be a High Impact Man. Sometimes I feel so far away from the Spirit of God. I feel sluggish, like one feels when they wake up first thing in the morning. I might drink a fine cup of coffee and when I do, I can feel my brain cells start waking up. It’s like ping, ooh that felt good, that braincell just came alive, ping, things are getting a little clearer, ping, yeah, I am starting to get the picture. If I picture the Spirit of God within me, it’s like that good coffee waking me up. Ping, yeah, I can help my fellow man, ping, I’m going to put a smile on my face today, ping, I’m gonna tell my wife how much I love her, ping, I’m going to help that older man get up the curb, ping, I’m going to get involved in a service project, ping, I’m going to make someone’s day brighter today.
My message: wrap your mind around the Spirit of God working within you. Try to picture it and see what it does for you. Picture God’s holiness, purity and strength within you. You might just feel God sinking into your pores and waking up your brain cells. And when that happens, it’s a mighty good thing.