F3 Knoxville

Tag: Natty

Veterans WOD from RWB

THE SCENE: Fog, 49°F, Feels like 49°F, Humidity 80%, Wind 2mph from ESE
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

LBAC 15x IC forward and reverse
Seal Claps 15x
Little of this/that, Some of these/those
SSH 30x
Leg Stretches

THA-THANG:

Mosey to the planters.

11 Rounds for Time
  • 11 Mountain Climbers (4ct)
  • 11 Squats
  • 11 Hand Release Merkins
  • 11 Box Jump Burpees
  • Run the outer parking lot

MARY:
No time, 1 PAX finished 10 full rounds, 2 started round 10, 1 finished round 9
COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:

At dawn, when you have trouble getting out of bed, tell yourself: “I have to go to work — as a human being. What do I have to complain of, if I’m going to do what I was born for — the things I was brought into the world to do? Or is this what I was created for? To huddle under the blankets and stay warm?”
Marcus Aurelius Meditations

MOLESKIN:
Thank you to all our veterans, especially the 3 that call Brickyard home. Geppetto, Oscar, and Hamm
ANNOUNCEMENTS:

BOMBS for fun

THE SCENE: Light rain, 47°F, Feels like 47°F, Humidity 79%, Wind 1mph from N
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

  • LBAC forward and backwards 15x
  • Little of this little of that
  • Tempo squats 15x
  • SSH 30x

THA-THANG:

  • Mosey to the splash pad
  • Partner up
  • BOMBS P1 does exercise P2 runs
    • 50x Burpees
    • 100x Overhead Claps
    • 150x Merkins
    • 200x BBS
    • 250x squats
  • Derkins and decline planks
    • P1 does 10x derkins, P2 holds plank, flapjack till 100 total
  • Split squats and Al Gore
    • P1 does 10x split squats (10x each leg), P2 holds Al Gore, flapjack till 200 total
  • Mosey back to the AO

MARY:

  • 7x Captain Thor’s
  • PAX exercise call-out till time

COUNT-OFF & NAME-O-RAMA
Had downrange PAX Gordie.
CIRCLE OF TRUST/BOM:
Don’t try = Never get
MOLESKIN:

ANNOUNCEMENTS:

CMU fun

THE SCENE: Mist, 57°F, Feels like 56°F, Humidity 88%, Wind 3mph from SE
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

  • LBAC forward and backwards
  • Little of this and that
  • Tempo squats
  • Leg stretches
  • SSH

THA-THANG:

20 min amrap
Bear crawl across parking lot
Farmer carry CMU back
44 CMU hammers
Farmer carry CMU back
Bear crawl across
44 burpees
Repeat till time
8 rounds
8 Shoulder press
20 Plank pulls
8 Swings
Run to gas station

MARY:

  • Flutter kicks
  • Hello dollies (Fast-n-easy)
  • Box cutters (Simmons)
  • BBS (Repeat)
  • Peter parker’s (Geppetto)

COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:

In our jobs we sometimes do thing for the reason of “That’s the way we’ve always done it.” And sometimes that reasoning works it’s way into our home and spiritual lives. When we ask ourselves ‘Why’, what answer can you give? The why question has been put on front of me in multiple ways this week and honestly I couldn’t always give a reason. It made me realize how much of my life is on autopilot with the answer of because. It is time to change that. Ask yourself why throughout the day/week and see what answers you get.

MOLESKIN:

ANNOUNCEMENTS:

Bricktacular

THE SCENE: Wet, humid, moist
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
ALL with Brix:  SSH IC x 20, Chinooks (B) IC x 10, OH Press x 20 IC, Straiht arm raise x 20 IC, Baby Arm Circles x 10 IC (B), Seal Claps x 20 IC, Hand release Mkns with Brick raise x 10, Windmills x 10 IC
THA-THANG:
Mosey with Brix OH to splash pad:

Start at RR and do 25x each:  OH Press, Curls, Rows, Triceps Ext OH then run a lap.  Repeato adding a new ex after each lap (Squats, MKNS, BBS)–brix always in tow.  After BBS drop an exercise of the add ons and do initial 4 / lap until PAX all done

Mosey back to p-lot.  and do lunges to AO (75 yds)

MARY:
(All w/ brix)

Captain Thors, Carolina Crab Reachers x 15 IC, V-Ups x 10, Nolan Ryan’s x 20 (B), SUn Rise extensions x 5
COUNT-OFF & NAME-O-RAMA
Natty, Simmons, Spellcheck, Fast N Easy, Geppetto, Herbie
CIRCLE OF TRUST/BOM:
Check yourself and your priorities and own them, if something isn’t right, it may be your priorities that need to be changed
MOLESKIN:
Prayers for all those with grief, anxiety and other behavioral health issues.  Don’t judge as we do not know everyone’s story
ANNOUNCEMENTS:
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.

Racin’ for Respect

THE SCENE: Wet with a mild drizzle and mid-seventies, humid
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Windmills x 10 IC, Cherry Pickers x 10 IC, Side Lunge stretch x 2 (B), Baby Arm Circles x 10 IC (B), Morroccan Night Clubs x 10 IC, Seal Claps x 10 IC, OH Claps x 10 IC, Tempo Incline MKNS x 10 IC on CMU, Dips x 10 IC on CMU
THA-THANG:
Nascar Bear Crawl racin’ around track.  Each cone you perform 5 Man makers and Lunge between cones at the curves.  3 total laps (brutal)

  • All Ex’s below with CMU:
  • Front SQT x 20
  • OH SQT x 20
  • Sumo Dead Lift x 20
  • Shldr Press x 20
  • Good Morning’s x 20
  • Kettlebell swings x 25
  • BBS anchor x 25
  • Sumo Deadlift High Pull x 20
  • Lateral Jumps x 20
  • Toe Taps single leg x 20 per leg
  • Box Jumps x 20
  • Around the World x 3
  • Supine Heel Taps x 20

MARY:
Prone Press Ups x 10 IC, Supermans x 10 IC, Flutter kicks x 50 IC, Hello Dollies x 20 IC, Captain Thors
COUNT-OFF & NAME-O-RAMA
Natty, Fast n Easy, Simmons, Herbie, Biohazard, Oscar, Geppetto
CIRCLE OF TRUST/BOM:
Words of Wisdom from a 50 y/o and Nehum 1:7
MOLESKIN:
Natty gets respect officially
ANNOUNCEMENTS:
Be courageous