F3 Knoxville

Tag: Mermaid

The Shamrock Road

THE SCENE: Cool, low 40’s and clear
F3 WELCOME & DISCLAIMER   It’s been so long I got the order wrong on F3, as a result we all did 5 burpees.
WARM-O-RAMA:

The Aforementioned 5 Burpees
Motivators from 5
Cherry Pickers (5)
Baby Arm Circles Forward (10)
Baby Arm Circles Backward (10)
Overhead Claps (10)
Moroccan Night Club  (10)

THA-THANG:

We broke the group of 20 into 5 smaller groups, and spread out to 5 stations that were marked around campus.

Station 1- The Shamrock Road
Perform 1 Burpee at every Shamrock that is painted on the ground (total 34)

Station 2 – Mosey to the circular wall with a statue
At the wall do 5 rounds of 20 dips followed by 20 Merkins

Station 3 – Mosey to the covered walkway at the Church
Perform 20 lunges followed by a 30 second wall squat
Perform 18 lunges followed by a 30 second wall squat
Perform 16 lunges followed by a 30 second wall squat
Perform 14 lunges followed by a 30 second wall squat
Perform 12 lunges followed by a 30 second wall squat
Mosey to Station 4 near Fox Lonas

Station 4 – “Detention Hill”
Perform 20 calf raises at the top of the hill, run to the bottom and do 20 squats, then ran back up the hill.
Repeat x 5

Station 5 – A/O Home of the Shovel Flag
20 BBS followed by 20 Merkins
20 LBC’s followed by 20 Merkins
20 Hello Dollies followed by 20 Merkins
20 Flutter Kicks followed by 20 Merkins
20 Box Cutters followed by 20 Merkins

Run to station 1 and repeat as time allows.  Every completed each station 1 time and at least began to repeat their “1st” station.

MARY:
Included in station 5 of the workout.  Although Judge led us in seemingly endless pickle pounders until the last PAX returned to the A/O.
COUNT-OFF & NAME-O-RAMA
Add a tag for Half Sheet, 20 in attendance today.

CIRCLE OF TRUST/BOM:
Abscess spoke about growth of F3, Asulym, Juco, and how it spawned into Shamrock through the leadership of Booster & Judge Judy.  Mermaid spoke briefly about the origin of Shamrock after the Shovel Flag was passed to him.  St. Patrick is a Saint recognized by the Catholic Church.  He was a missionary to Ireland, and as legend has it, he used the Shamrock and it’s three leaves to teach the Irish people about the trinity (Father, Son, Holy Spirit).  F3 also has three branches (Fitness, Fellowship, & Faith).  I like the symbolism of the Shamrock, and it is a reminder to us, as it is found all over the campus.
MOLESKIN:
Cheet Sheet’s Daughter
Mailbox’s coworker Steve and his battle with cancer
Gump & Spotter’s Mom and her battle with cancer
Pool Boy’s parents are both having surgery this week
The world, as we continue to deal with the ripple effects of Covid 19.
ANNOUNCEMENTS:
N/A

AMRAP Hundreds

THE SCENE:

Supposed to be clear skys… Everyone at home.

F3 WELCOME & DISCLAIMER

At Home workout challenge.

WARM-O-RAMA:

  • 100x SSH
  • 100x High Knees (single count)

The Thang: AMRAP of Hundreds

100 reps of a Legs, Core, and Arms exercises. For a boredom repellant get on a field with yard lines and progress to the next 10 yard line before starting the next 100 reps of an exercise.

  1. 100x squats
  2. 100x Freddy Mercuries (4 ct)
  3. 100x Merkins
  4. 100x Calf raises
  5. 100x LBCs
  6. 100x Shoulder taps
  7. 100x Lunges (50 each leg)
  8. 100x Hello Dollys
  9. 100x Carolina Dry Docks
  10. 100x High Knees
  11. 100x Big boy Sit ups
  12. 100x Seal Claps
  13. 100x SSH
  14. 100x Scissor Kicks
  15. 100x Overhead seal claps
  16. 100x Iron Mikes
  17. 100x Flutter Kicks
  18. 100x Dips (find a curb)

MARY:

What? You want more?

CIRCLE OF TRUST/BOM:

I trust yall!

ANNOUNCEMENTS:

Wash up and often and early. Drink a ton of water. Always.

The 220 Mile.

THE SCENE:

Virtual Q –

F3 WELCOME & DISCLAIMER

Off the books. 100% voluntary. 100% free. Definately not a professional.

WARM-O-RAMA:

  • SSH
  • Mosey to quarter mile track
  • Cherry Pickers
  • Wind Mills
  • Twisting Pickers – Kind of a combination of a windmill and a cherry picker. Done to the 8 count. Starting position is just like cherry picker – legs spread – torso up. Extend the arms straight up. 1. Turn torso left. 2. Turn torso right. 3. Arms lowered to shoulder height – turn torso left. 4. Turn torso right. 5. Drop arms down to toe level – touch left toe. 6. Touch right toe. 7. Touch ground directly underneath you (like cherry picker) 8. Touch ground behind you.
  • Clap Jacks – just for good measure to get heart rate up – Its a combo of a clapping merkin and star jack. It’s pretty evil and starts to hurt after about the third or fourth one.

The Thang: The F3 220 Mile.

Basically a mile broken up into 8 even 220 yard segments. It is preferable to do this around a track because of all the crawling.

  1. 220 yards of backwards lunge
  2. 220 yards of forwards lunge
  3. 220 yards of forwards crab walk
  4. 220 yards of backwards crab walk
  5. 220 yards of backwards bear crawl
  6. 220 yards of forwards bear crawl
  7. 220 yards of bernie
  8. 220 yards of sprint (ha if you can)

MARY:

We’ll see if we have time.

CIRCLE OF TRUST/BOM:

Stay safe out there! This would be on my list of F3 Knoxville challenges if we were to create a challenge series for the F3 Nation like Greenwood does. The other one I’d suggest is the 100 Burpee Pullup + 100 CMU Thrusters for time one..

Thrusting Pull Burps – Virtual Q

THE SCENE:

work out of the day – Virtual Q

F3 WELCOME & DISCLAIMER

Welcome one and all.

WARM-O-RAMA:

  • 10x SSH
  • 10x Cherry Pickers
  • 10x Windmills
  • 10x Mnt Climbers
  • 10x Rocketes

The Thang: Thrusting Pull Burps

I don’t ask you to do it all, just one more. Think of that during your WOD today. Just one more. Just one more. Just one more.

I’m consistently amazed by our attempts and then successes. Many Q’s I’ve thought of, I have not known ahead of time if it could be done but you men astound me… consistently. So i don’t doubt you will do it again. One time I asked you to bear crawl all the way up Jucomanjaro. You did it. One time I asked you to carry a CMU over a mile and up Jucomanjaro.. and you did it. One time I asked you to do over 200 burpees … and you did it. Today is similar and simple.

This is it:

  • 100 CMU Thrusting Burpees
  • 100 Burpee Pull ups

That is it. You can break it up however you want.

Cap & Tap

We’ll put a 45 minute Cap on it. Meaning you go until you either tap out, you hit the time limit, or you finish.

Estimates

A 100 Burpee’s usually take about 10 minutes. The reps are double that with added weight and pullups. So I’m guessing some will finish in 3x the normal 100 Burpee time (~30 minutes). However strange things happen when you hit your max – usually speed drops way down – thus the 45 minute cap.

Recommendations

In crossfit sometimes what they would do when facing supper high reps is they do reps of 10 then 5 etc. And they do alternates. I’d recommend 10 of each then switch with small rests in between. At JUCO we’ll be doing it that way with a small stair climb in between. Meaning We’ll keep the CMU Thrusters down by the CMU pile (at the bottom of the stairs). We’ll do 10 Burpees with the CMU.

Technique

The CMU needs to be in your hands. Start standing up, holding the CMU. Go down to do a Merkin on the CMU. Pull your legs up, transition to do a thruster with the CMU. That is one.

Do 10 of those, then put your CMU down, leave it there, and run/mosey/walk over to the pull up bar (ours are approximately 50 yards from the CMU pile – up a few stairs).

At the pull up bar – Do a burpee under the pull up bar, then do a single pull up. (this pull up can be under or over handed – we recommend alternating). That is one rep. After 10 of those, run down to your CMU and start the next set of ten.

We also recommend keeping chalk on hand to count your reps (1 tally per set of 10). This will totally exhaust us and so our counting ability is usually impaired.. so use chalk if you got it.

Technically you can do all 100 burpee thrusters at once, take a 10 minute break, then do all 100 burpee pull ups. That might work out better. I don’t know. Its up to you, but it must be done within 45 minutes. I’m guessing that a slower pace with small breaks and alternates will be “easier”.. but as you know “I am NOT a professional”. If you take breaks try to limit them to 30 seconds or less. If you take breaks longer than 30 seconds, then your mind starts to tell you that you can and should stop. Fight against the urge to stop, even if you are down to single reps.

Just one more rep.
Just one more rep.
Just one more rep.

MARY:

I believe the WOD to be hard enough to not need a mary. 🙂

CIRCLE OF TRUST/BOM:

I love all you brothers!! It’s an honor and joy .. every … single … time!! Forever grateful to you all!

ANNOUNCEMENTS:

Reach out to your brothers this week! If you complete the workout, ping me in Groupme and I’ll tag you in this post and record your time.

Times

  1. Trolley 47:15
  2. Spotter 47:35
  3. Betty 48:30
  4. Ralph 48:50
  5. Mermaid 50:30

The “Grand” 3rd Leg of Ole Smokey

THE SCENE: 44 degrees, with no rain in the forecast, so the moisture that was present must have been 100% humidity.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Mosey to Award Winning Way AKA Ole Smokey’s 3rd Leg.  There were no participation trophies given on Award Winning Way this AM.
THA-THANG:

Perform these exercises at the bottom of the hill with the ruck
10 American Hammers
10 Curls
10 Tri Ext
10 Over Head Presses
10 BBS
Run to the first break in the median, perform 5 burpees, then continue to run to the top of the hill, then 5 more as you run back down the hill.
Perform these exercises at the top of the hill with the ruck
10 Squats
10 Lunges (each leg)
10 Calf Raises
10 Monkey Humpers
10 Merkins
Repeat the 3rd leg 10 times

The goal was 10 times.  Several of us made it 6 times, which would be 660 reps each.  My GPS had me at 2.87 total miles which is less than I wanted.  My plan was high heart rate work.  Often in rucking, my heart rate is lower than running or the regular boot camp.  I wanted us to use the hill and subsequent exercises to keep our heart rate high to improve our endurance and ability to sprint or climb hills under weight.  After the 6th repeat, we dropped the exercises and repeated the hill 3 more times for a total of 9 hill repeats.  We made our way back to the AO to meet up with the Boot Camp.
MARY:
We joined Pool Boy for a couple of Merkins before he called time.
COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
See Pool Boy’s Back Blast from today.
MOLESKIN:
See Pool Boy’s Back Blast from today.
ANNOUNCEMENTS:
See Pool Boy’s Back Blast from today.