F3 Knoxville

Tag: Nadia

Core Wall

  • Scene: Shamrock before the sun.
  • Welcome: It’s Free .. we are not entirely sure what we are doing .. You are Welcome .. 
  • Warm-up: 1000 burpees … just kidding… sort of.  😛
    • Should Taps
    • Australian Shoulder Taps
    • Annie’s (both arms)
    • American Hammers
    • Australian Hammers
    • Snow Angles
    • Australian Snow Angles
    • Parker Climbers
    • Australian Mtn Climbers
    • Burpees
    • Aussie Burpees (frog + hop – no merkin)
    • Plank + 1/2 plank hold
    • Back Plank + 1/2 back plank hold
    • Plank to elbows + rainbow drops ( 6 count )
    • Back Plank to elbows (on grass) (with up arch – 6 count)
    • Mike Tysons ( plank + h squat + merkin – 4 count)
    • Real Big Boy Sit-ups (situp + standup )
    • Turkish getup ( 5 each arm ) (no back arm)
    • Bear Crawl Snake to the CMU pile
  • Workout: Build CMU wall that is 2 wide x 4 high CMUs across parking lot.
    • Dead bunny drag CMU to the wall – if it has plaster on it. If not then can carry it.
    • When at first layer do 10 V-ups before laying brick
    • When at second layer do 10 V-ups and 20 LBCs before laying brick
    • When on third layer do 10 V-ups, 20 LBCs, and 30 Flutter Kicks before laying brick.
    • When on forth layer do 10 V-ups, 20 LBCs, 30 Flutter Kicks, 40 American Hammers.
    • When blocks are exhausted reverse the process.
  • Circle of Trust:

    •  James 4: 1 What causes fights and quarrels among you? Don’t they come from your desires that battle within you? 2 You desire but do not have, so you kill. You covet but you cannot get what you want, so you quarrel and fight. You do not have because you do not ask God. 3 When you ask, you do not receive, because you ask with wrong motives, that you may spend what you get on your pleasures.

      4 You adulterous people,[a] don’t you know that friendship with the world means enmity against God? Therefore, anyone who chooses to be a friend of the world becomes an enemy of God. 5 Or do you think Scripture says without reason that he jealously longs for the spirit he has caused to dwell in us[b]? 6 But he gives us more grace. That is why Scripture says:

      “God opposes the proud
          but shows favor to the humble.”[c]

      7 Submit yourselves, then, to God. Resist the devil, and he will flee from you. 8 Come near to God and he will come near to you.

  • Announcements:
    • https://dirtybirdevents.com/wildcat/ Mtn bike race on Saturday (Have three F3 teams so far)  Check mtn bike slack channel

 

 

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:

Shamrock Fitness Test

THE SCENE: High 40’s crisp and clear
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
20 Side Straddle Hops
5 Cherry Pickers
15 baby arm circles forward while holding the Thai Fighter Stance
15 baby arm circles backward, using the opposite leg forward in the aforementioned stance
THA-THANG:
Mosey to the track
set a timer for 30 minutes
run one mile for time, then do as many rounds as possible of the following:
5 bur-pees
10 Merkins
15 Big Boy Sit-ups
20 Squats
Record your time and rounds completed to measure against the next time we perform this fitness test.

MARY:
one minute of flutter kicks which was a count to about 39.
COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
John 14: 6-8 Thomas was doubting about where to go.  Jesus responds that he is the way, truth, and life, no one comes to the Father except through Him.  In this time of Covid, political climate, racism, or fill int he blank, we need to seek Jesus to find our way.  He is the way and we need to seek him.

MOLESKIN:
Pray for Racism, Cheat Sheet’s family, Rocket’s son with Covid, Trolley’s job situation.
ANNOUNCEMENTS:
Hardship hill final obstacle breakdown this afternoon.
two convergence opportunities on the Horizon.

10/17 at the bomb shelter
11/7 at Asylum

“The things that count” – Shamrock

THE SCENE: Perfect fall weather
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

Baby Arm Circles forward then backwards (IC) 4 CT x 10 each

Side Straddle hop (IC) 4 CT x 25

On your back Side Straddle hop 25 

Twinkle Toes  (IC) 4 CT x 10

THA-THANG:

Mosey around the school for .5 mile

Stopped for 25 merkins, 100 flutter kicks, 25 squats & 10 burpees 

Back to AO

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 10 American Hammers single count, repeat at each line all the way to line 10

Mosey to the CMU pile. 

50 Bench press

50 Curls

50 Slow Block Twists 

50 Bench press

25 CMU rows

50 Rocky Balboas

Mosey back to the AO

Stopped for 25 merkins, 100 flutter kicks, 25 squats, 10 pickle pounders & 10 monkey humpers

MARY:
25 – 4 count Freddie Mercury

30 seconds of merkins

COUNT-OFF & NAME-O-RAMA
Anchorman, Trolley, Mermaid, Dumpster Dive, Curveball, Betty, Hurl, McRib, Bekky, Nadia, Pringle, Cheatsheet,
CIRCLE OF TRUST/BOM:

I was texting with some buddies this week about current events and the state of our nation. Like everyone we are frustrated and anxious. We all came to the same conclusion. We need Jesus. I think it’s healthy to discuss our honest frustrations and anxieties, but we need to always come back to Jesus. One of my friends then said that this old hymn came to mind.

Turn your eyes upon Jesus

Look full in His wonderful face

And the things of earth will grow strangely dim

In the light of His glory and grace

Oh soul are you weary and troubled?

No light in the darkness you see?

There’s light for a look at the Savior

And life more abundant and free

His word shall not fail you, He promised

Believe Him and all will be well

Then go to a world that is dying

His perfect salvation to tell

Turn your eyes upon Jesus

Look full in His wonderful face

and the things of earth will grow strangely dim

In the light of His glory and grace

This hymn was written by Helen Howarth born in 1863

At the pinnacle of her career, tragedy struck. Helen went blind and her husband abandoned her, leaving her financially destitute.

She wrote this hymn because of a tract that a missionary gave her. 

Those who knew Mary in her later years tell of her joy and enthusiasm. Though living on government welfare in a sparse bedroom, whenever asked how she was doing, she would reply, ‘I’m doing well in the things that count.’ Mary was always composing hymns but she had no way of writing them down so she would call friends at all hours and get them to record her lyrics before she forgot them.

Talk about not giving up, that’s impressive! 

Helen had a small plastic keyboard by her bed. There she would play, sing and cry. “One day God is going to bless me with a great heavenly keyboard,”  “I can hardly wait!”

MOLESKIN:

Prayer requests: Racism, Cheat Sheet’s family, Trolley’s job, Hardship Hill

ANNOUNCEMENTS:

Opt-In at Shamrock

THE SCENE:

Partly Cloudy Temperature Humidity Feels like Wind Speed Wind Direction
69 ℉ 99% 71 ℉ 3.1 mi/h NNE

F3 WELCOME & DISCLAIMER.
I am not a professional.

WARM-O-RAMA:
25 SSHs.
10 Baby Arm Circles forward.
10 backward.
10-15 Double bounce Squats.
THA-THANG:
Mosey to main parking lot.  While running laps, each lap PAX has to complete exercise from below list.  First lap, however, was 50 burpees.  So, 50 burpees while doing lap.  Then next laps were as chosen from below list.

Chest Arms
120 Merkins
75 Dive Bombers
100 Carolina Dry Docks
60 Jumping Spiders
100 Diamond Merkins
Legs
150 Squats
100 Monkey Humpers
80 Bonnie Blairs (Jumping Lunge)
150 Calf Raises
Core
75 BBS
80 LBC
100 Pickle Pounders
75 Box Cutters
80 Dolly Partons
60 War Hammers (BBSU with Amer Hammer at Top)

Mosey to coupon pile.  Grab a CMU.  Lined up on edge of parking lot. Gorilla Complex.  As many rounds as possible.  All with CMU except Merkins and Mosey.

  • 8 Curls
  • 8 High Pulls
  • 8 Overhead Press
  • 8 Tricep Extension
  • 8 Merkins – sans CMU
  • Mosey to other side of parking lot and back.

At time, recover and mosey back to AO.
MARY:
2 minutes of ab work including:
30 Flutter Kicks
15 Dolly Partons
25 or so Bicycles ending at high rep rate.

COUNT-OFF & NAME-O-RAMA

18 HIMs
CIRCLE OF TRUST/BOM:
Kyle Korver is an 18 year veteran of the NBA.  He wrote an article entitled ‘Privileged’ back in April of 2019.  The article tells of his relationships with his fellow players and talks of his thoughts concerning the Privilege he has because he is white.  The privilege is described as the ability to opt-in or opt-out when it comes to things related with Black Lives Matter.  I appreciated reading it.  Kyle Korver – Privilege.
MOLESKIN:
—
ANNOUNCEMENTS:
Hardship Hill work day this coming Saturday.  See Slack for details.