F3 Knoxville

Tag: Proton

Friday @ The Equalizer – 9/17/21

THE SCENE: Glorious
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Side Straddle Hops and light stretching; mosey to Top of The World
THA-THANG:

1 – Complete 2 rounds of each of the following and run between locations (“A” exercises are done at TOTW and “B” exercises are done at Stonehenge) –

  • 1a – Merkins (25)
  • 1b – Single-leg box jump (5/5)
  • 2a – Big Boy Sit Ups (25)
  • 2b – “Toe Dips” – while standing on top of a Stonehenge stone, slowly bend one knee to lower the other foot down as if dipping the toe into the water, then stand up out of it and repeat (5/5)

2 – Mosey to Splash Pad to complete 6 rounds of the following with 30 work / 10 rest / 60 interval

  • “Angry Bears” – from a bear crawl position with knees off the ground, hop to your feet and land in a squat position, then immediately move back into the bear crawl position.  These were referred to as “Dock Hoppers” during the workout, and I’m open to naming / description input from the PAX
  • Iron Mike + Squat Jump
  • Iron Cross Merkin

3 – Mosey to the Bathhouse and find a spot on the pullup bar for double time EMOM pullups

  • 5
  • 4
  • 3
  • 2
  • 1
  • 1
  • 2
  • 3
  • 4
  • 5

4 – Crawl Bear down the hill toward the Rock Pile

  • 20 four count flutter kicks in cadence (while stargazing)

MARY:
Finished on time
COUNT-OFF & NAME-O-RAMA
11
CIRCLE OF TRUST/BOM:
Philippians 2:3-5 – Do nothing out of selfish ambition or vain conceit, but in humility consider others better than yourselves.  Each of you should look not only to your own interests, but also to the interests of others.  Your attitude should be the same as that of Christ Jesus.

MOLESKIN:
On the way to Q this workout I realized that, although I had thoughtfully planned the exercise, I hadn’t given any thought or attention to the BOM.  I said a quick prayer to ask God for some inspiration to share something that at least one of the guys needed to hear that day, but what he gave me (the verse above) was direct shot at my own heart (and I hope someone else’s too).  The lesson here is that God speaks to us through prayer and through his word, so if you aren’t spending consistent time in the word you’re going to miss out on all that he has for you.
ANNOUNCEMENTS:
Please sign up for Hardship Hill and/or make yourself available to help position the obstacle some time next week.  I’ll put a word out there to coordinate a day that works.

IPC at the Equalizer

THE SCENE:  65 and Cooler
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
everyone warmed up before hand
THA-THANG:
We ran out to the field and did the week 2 Iron Pax Challenge

Round 1: Burpees & Sprinting

Do 8 Burpees on the sideline, sprint to the far sideline and do 8 more. Continue until the 11th set of 8 Burpees are complete (88 total)

Round 2: Squrls & Coupon Carries

Do 8 Squrls* on the sideline, coupon carry to the far sideline and do 8 more. Continue until the 11th set of 8 Squrls are complete (88 total)

*Squrl = Squat while curling coupon up to chest.

Round 3: Overhead Presses & Rifle Carries

Do 88 Overhead Presses on the sideline, rifle carry to the far sideline, do 88 more (176 total). Rifle carries may be done holding the coupon horizontally or vertically, but the arms alone are holding it up. Rx = No resting it on your head.

Round 4: X-Factors, Bear Crawl & Crawl Bear

Do 88 X-Factors** on the sideline, Bear Crawl to the far sideline. Do 88 more, then Crawl Bear back to the sideline (176 total) – PAX must cross the field once by Bear Crawling and once by Crawl Bearing. It is PAX choice which one they do first.

  • Sometimes
  • bulleted
  • lists
  • are
  • handy.

MARY:
mosey back to the AO and Warmed down.

we spent 8 minutes stretching.
COUNT-OFF & NAME-O-RAMA
Use the TAGS on right-side to record PAX (BE SURE TO INCLUDE YOURSELF) in attendance. Be sure to select the AO in CATEGORY above TAGS and then delete these notes!
CIRCLE OF TRUST/BOM:

A yellow jacket is predatory social wasp of the genera Vespula and Dolichovespula

Four hours and seventeen minutes ago our F3 brothers brought forth upon this county park, a Saturday Q, conceived on an index card the previous night, and dedicated to the proposition that sweating ourselves down to a lower weight class is not just for high school wrestlers.

We became engaged in a great natural war, testing whether that Saturday pax, or any pax that goes to Area 51 by the back way can long endure. We were met on a great battle-field of that war. I have come to dedicate a portion of this backblast, as a final resting place for those who there gave their lower calves, and their miserable waspy stingers, that that pax might continue on to meet Jack Webb. It is altogether fitting and proper that we should do this.

But in a larger sense, we can not kill all the wasps – we can not drink enough diphenhydramine – we can not send Abcess out there with a can of RAID like we did at the Space Ship.  The brave men and wasps, and their stingers and calves who struggled there, have consecrated it, far beyond our poor power to add or detract. Google will little note, nor long direct internet traffic to what we say here, but Scoreboard will probably never forget the new words he heard yelled by Pele. It is for us the sore and sweaty, rather, to be dedicated here to the unfinished work which they who fought there have thus far so nobly advanced. From these honored wasps and calves we take increased devotion to that cause for which they gave the last full measure of devotion – that we here highly resolve that this pax, under Lilydipper, shall drink a bunch of Benadryl. And that Saturday Nap of the pax, by the pax, and for the pax, shall happen this afternoon.

 

Saturday Morning BOGO

Clear, cool, and Qless was the forecast Friday afternoon. In a perfect world, that Q would have belonged to Lilydipper, but an uncooperative hip has other ideas. Crawdad won’t stand for an open Saturday Q. He made some decisions. He placed some calls. Continue reading if you’d like the details, but the summary is that it takes two men to do what one Lily does.
WARM-O-RAMA:
We took em to 100. Tie Fighters, The Junk Science, some stretching, and 10 burpees for Snitch, who I’ve never seen come in late, ever, so he must have had some serious business to do this morning. I didn’t ask but I’m betting Cheet Sheet was similarly relieved when he arrived.
THA-THANG:
The first part of this BOGO was to discover that our Non Privately Owned Naturally Occurring Mineral Formations (NOPO-NOMIFs) were just laying there beneath the trees, as nature presumably left them. Partner AMRAPs as some stragglers caught up, curls, presses, rows, more curls. All I know is that a lot of you have way more reps in you than I do.

Catch Me If You Can w/5 burpees up baby Everest and down the Dragon. Deposit the NOPOs and begin the second part of the BOGO.

We built pyramids on the Cloud, with Crawdad bringing out his famous Louisiana Whistle. Box Jumps, Irkins, Dips, Derkins, Merkins. Unless you cut your reps, your arms were jelly.

Recovering on our feet, we made our way to the dustbowl and some Doras. 200 reps and then another 100 of whatever you wanted.

Back to AO for Mary AND a visit to the ATM.

Welcome Scott W, Billy Goat!

CIRCLE OF TRUST/BOM:
Your F3 friends are a deep and wide pool of help and challenge. You’d be nuts not to lean on them when you need to. It would be a waste to not be challenged by them. You’d be foolish not to step in and try to lead.

Dog Pound Tree Biscuit

  • Welcome: 43 degrees –
  • Warmup:  10 SSH, 10 Windmills, 10 Cherry Pickers
  • Workout:  The Tree Biscuit
    • As a group, Run to an un-slapped tree, slap it, everyone call out the running burpee total,  do A single burpee, repeat.
    • Rules:
      1. One Tag: A tree only gets tagged once
      2. Scale = Skip: Skip a burpee if you need to but stay with the pack always.
      3. Tag Turns: Be sure to take turns tagging/slapping a tree
      4. Cadence Call Out: The group also calls out the running total, not just the tagger. The tagger calls it out first though. the louder the better.
      5. No Shrubs: Don’t waste time & energy on shrubs – skip the shrubs – tag the trees
      6. No Poison Ivy: Pass trees that are surrounded by shrubs, ivy, waist high grass.
      7. Terrain Caution:  Be careful when running not to twist and ankle – trees have lots of bumpy roots around them.  And don’t hit your face on a rock or root when doing a burpee in the dirt.
      8. Milestones Celebrations: At 50, 100, 150, 200 make sure the group catches up and circles around the tree, wait a few seconds. Do the burpee.  Celebrating these milestones adds to the encouragement factor.
    • Previous Tree Biscuits:
  • Wrap – up:
    • The Spirit and the Flesh struggle:
      • Romans: 7:19 For the good that I want, I do not do, but I practice the very evil that I do not want. 20 But if I am doing the very thing I do not want, I am no longer the one doing it, but sin which dwells in me.
      • Galations 5:17 For the flesh sets its desire against the Spirit, and the Spirit against the flesh; for these are in opposition to one another, so that you may not do the things that you please.
      • Numbers: 15:39It shall be a tassel for you to look at and remember all the commandments of the Lord, so as to do them and not follow after your own heart and your own eyes, after which you played the harlot,