F3 Knoxville

Tag: Postpone

Ginder is for grinding

THE SCENE: the air was warm. The sky was dark. The moon was full.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
20 SSH, 15 Little Baby Arm Circles (both ways), follow the leader lap.

Simba count ups to 8. Bear crawl back

Broad jump/Al Gore count ups to 8. Overhead cmu lunge back.
THA-THANG:
4 lines: 5, 10, 15, 20 reps

Start at 5 rep line, bear crawl between lines when going toward pull-up bar. After 20, run to pull-up bar for 5 pull-ups and run back to 20 rep line. Work back down to 5 crab walking between lines this time.

PAX choice workouts: BBS, Thrusters, Merkins

MARY:
Circle of fire type thing. Everyone feet up while 1 PAX runs around pushing everyone’s feet down, then the next goes, etc.

Superman swims for time.
COUNT-OFF & NAME-O-RAMA
12 dudes
CIRCLE OF TRUST/BOM:

Psalm 1 written from memory

Oh the joys of those who do not follow the advice of the wicked

Or stand around with sinners, or join in with mokers.

But their delight is in the law of the Lord

And they meditate on it day and night.

They are like trees planted along the riverbank, bearing fruit each season

Their leaves never wither, and they prosper in all that they do.

But not the wicked. They are like worthless chaff scattered by the wind.

They will be condemned at the time of judgement. Sinners will have no place among the godly.

For the Lord watches over the path of the godly. But the path of the wicked leads to destruction.

Back to Drifter: I encourage you guys to memorize some scripture. It is the best way to meditate on it.

ANNOUNCEMENTS:
Don’t forget about off the chain!

Running Through Cards

THE SCENE: 61 and feeling nice
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

SSH IC x 30

Tempo Squat IC x 10

CMU OH press IC x 15

THA-THANG:
Drop CMU at other end of Grinder and run loop from playground to Apex and back to Grinder. Return to Grinder and await card game with two decks of cards. Every time card is drawn, 2 Blockees performed for buy in before designated exercise. Exercises for cards as follows:

Cards 2-8: # of down and backs running width of grinder

Cards 9-10: thrusters

J: 10 burpee CMU jump overs

Q: Run loop we warmed up with

K: 10 down and backs

Ace: bear crawl, crawl bear width of grinder once

Joker: 5 dry dock, 5 wide merkins, 5 diamond merkin

*If done early with card, perform air squats until PAX ready to go*

MARY:
CMU OH flutter kicks IC x30

LBCs to close final 20 seconds

COUNT-OFF & NAME-O-RAMA
10 total HIMs
CIRCLE OF TRUST/BOM:
I grew up loving the Rocky movies. It was the underdog story that really interested me. Recently I was watching a video that referenced Buster Douglas and Mike Tyson fight where Mike Tyson was heavily favored. Mike Tyson was coming into the fight undefeated. Buster Douglas was knocked down in the 8th round of the fight and no one gave him a chance to come back in the fight. He kept swinging and knocked Mike Tyson out/ won the fight in the 10th round. With his back against the wall, knocked down on the mat and the whole world thinking he would lose, he kept swinging and prevailed. When life has us against the ropes and knocks us out, just keep punching because it’s not over.

When asked about what helped him keep going to win the fight, Buster Douglas said his mother gave him the motivation. She had just died but told Buster he would win and knock out Mike Tyson. Just remember there is always someone in your corner standing behind your punches no matter who may not believe in you.

MOLESKIN:

ANNOUNCEMENTS:

Circle of Life

THE SCENE: 42 degrees, no wind
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH IC x 20

Little Baby Arm Circles Forward IC x 10

Little Baby Arm Circles Reverse IC x 10

Imperial Squat Walkers IC x 6
THA-THANG:
Mosey around tennis court to get the blood circulating.  Pick up CMUs at grinder and head down to the greenway Circle of Life that stretches from Alcoa Rd to the fountain.  Exercises written in chalk at various stations around the Circle.  1st lap 5 reps, 2nd lap 10 reps, 3rd lap 15 reps, 4th lap 20 reps….then work back down the ladder as time permits.

  • CMU Swings & CMU Overhead Presses
  • Peter Parker 2ct
  • Jump Squats
  • Shoulder Taps 2ct
  • Big Boy Situps
  • Bernie for a stretch
  • Run for a stretch
  • Merkins
  • Crab Walk for a stretch
  • Run up Crumpet Hill to tree and back down
  • Burpees
  • Repeat until time runs out.  A few made it through the round of 20.  Most Pax were somewhere in the round of 20 when time ran out.  Making it through the round of 20 = 50 reps of each exercise.

MARY:
No time
COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
Ecclesiastes 3:

A Time for Everything

3 There is a time for everything,
    and a season for every activity under the heavens:

2     a time to be born and a time to die,
    a time to plant and a time to uproot,
3     a time to kill and a time to heal,
    a time to tear down and a time to build,
4     a time to weep and a time to laugh,
    a time to mourn and a time to dance,
5     a time to scatter stones and a time to gather them,
    a time to embrace and a time to refrain from embracing,
6     a time to search and a time to give up,
    a time to keep and a time to throw away,
7     a time to tear and a time to mend,
    a time to be silent and a time to speak,
8     a time to love and a time to hate,
    a time for war and a time for peace.

MOLESKIN:

There is a time for all things and that is the way it is intended.  Try to focus on being present in each of those times.  When the sad or difficult times come let’s not become depressed and pine for the “good old days”…Be present in the difficulty and try to help those around you.  When the happy times are here enjoy them and be present….rather than be burdened by regrets and things in the past.  If there is a time for all things then be present in that time when in happens.

ANNOUNCEMENTS:

Blowin’

THE SCENE: 47 degrees F, 97% humidity, beautiful skies
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH, Bulldogs, Imperial Squat Walkers
THA-THANG:
Mosey to the Fountain with a CMU.  Split into two groups to take one of the two paths up the trail.

Route 66 Comin’ and Goin’

1 to 11 Merkins after running up

1  to 11 thrusters after running down

Use light posts in the following sequence: 1, 2, 3, 4, 5, 6, 5, 4, 3, 2, 1 to use as the 11 markers.

Mt Crumpit Dora

Pair up and complete the following at the trail while partners alternate running up Mt. Crumpit and doing two burpees on the back side of  the tree.  (Too much prescribed to do.  Better suited for an hour long Saturday.)

50 Blockees

100 Decline Dry Docks

150 CMU Swings

200 Bench Presses

150 Bent Rows

100 Curls

50 Blockees

Mosey back to the Grinder with CMU in tow.

MARY:
Box cutters, flutter kicks, Chest presses
COUNT-OFF & NAME-O-RAMA
15 HIMs and 2.0 Webelo
CIRCLE OF TRUST/BOM:

Bob Dylan is one of my favorite song writers and he is one of the most prolific.  He wrote “Blowin” In The Wind” in 1962 and while most of his questions are unanswerable, there are a few that literally hit me between the eyes.  Here are the lyrics.

“Blowin’ In The Wind”
How many roads must a man walk down
Before you call him a man?
How many seas must a white dove sail
Before she sleeps in the sand?
Yes, and how many times must the cannonballs fly
Before they’re forever banned?

The answer, my friend, is blowin’ in the wind
The answer is blowin’ in the wind

Yes, and how many years can a mountain exist
Before it’s washed to the sea?
Yes, and how many years can some people exist
Before they’re allowed to be free?
Yes, and how many times can a man turn his head
And pretend that he just doesn’t see?

The answer, my friend, is blowin’ in the wind
The answer is blowin’ in the wind

Yes, and how many times must a man look up
Before he can see the sky?
Yes, and how many ears must one man have
Before he can hear people cry?
Yes, and how many deaths will it take ’til he knows
That too many people have died?

The answer, my friend, is blowin’ in the wind
The answer is blowin’ in the wind

Lyrics by Bob Dylan 1962/1963

My prayer is that God gives me the eyes to see, the ears to hear, and the heart to respond.

MOLESKIN:
Hammy is having meniscus cleanup surgery on the left knee tomorrow morning.
ANNOUNCEMENTS:
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.

Ring of Fire

THE SCENE: Nice and cool
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH, Tempo Squats, Tempo Merkins and a nice warmup lap around the AO

THA-THANG:
6 stations were setup at the grinder, AMRAP the movement until the PAX at the last station sprints to the over-sized CMU’s and does 5 of the following Merkin pull throughs, American hammer on a 2ct and squat thrusters. Bernie back then rotate stations.

7’s on waxjob hill after that.

MARY:
Forward leaning rest position for time
COUNT-OFF & NAME-O-RAMA
drifter, hundo, waxjob, rep sleepy, waterfall, postpone, taco, hammy, knapsack, swerve, moses, t-bone, neighbor, toad, radioshack, clothesline, espy
CIRCLE OF TRUST/BOM:
Consistency is key. Do we feel like doing it every day? No. Do we do it anyways? YES.
MOLESKIN:
Prayed for Taco’s daughter and her health care plan meeting at school.
ANNOUNCEMENTS:
Welcome to @Knapsack (Chris Redding)