F3 Knoxville

Tag: Roadshow

Escape the Asylum

THE SCENE 43 and clear

F3 Welcome & Disclaimer

THE THANG
COP
Burpees x10 OYO
Burpees x9 OYO
Squats x20 IC
Windmill Merkins x10 each arm IC
4ct Baby Arm Circles Forward x12 IC
4ct Baby Arm Circles Forward x12 IC
Diagonal Lunges x12 each leg IC

Mosey to open field on the other side of the Asylum (SP2).

Task Master
Split the group in to two teams. Each team has a task card. As a team they must complete each task in order as it appears on the list. Teams must move around the AO together completing the tasks with team weight (60# sandbag).

Task Card 1

  1. Perform 20 star jumps and 20 wide merkins where you are right now.
  2. Run to the stairs in front of the asylum and complete 8 stair runs (up and down is one rep, touch each step…no skipping) two at a time while rest of team planks. Switch until all are done. When everyone is done do 20 diamond merkins together
  3. Run to the other side of the asylum, the area known as the “basement.” Use the CUMs to complete 2 rounds of 20 curls, 20 4ct American hammers, 15 squat presses.
  4. Run to the trail at the bottom of Everest and complete 15 burpees, 40 BBS and 30 lunges (each leg is one rep).
  5. Run to the entrance of the park (Northshore entrance, not the one across from the cemetery) and complete 15 4ct shoulder taps, 40 merkins, 15 lunge jumps (both legs count as 1 rep), 20 4ct flutter kicks in the grass.
  6. Run to the open area to the right of the road and complete 4x 10 high knees + 2 tuck jumps, 20 Superman swims.
  7. Run to the hill and complete 7s of side lunges (both legs count as 1 rep) and 8ct body builders (start with 1 rep at the base and 6 at the top)
  8. Run to the field in front of the asylum and complete 40 smurf jacks (single count), 25 Dry Docks and 40 LBCs.
  9. Return to SP2

Task Card 2 (everything in task card 1 just in the opposite order after Task 1)

Mosey back to the SP1

MARY
Hello Dolly – x20 IC
Flutter Kicks – x20 IC

COT
Number off and Name-O-Rama

BOM
“Spiritual warfare is not fighting darkness to restore wholeness.  It is fighting darkness to release virtue.” Larry Crabb

“Do not be overcome with evil, but overcome evil with good.” Rom. 12:21

Understanding that our world is marked conflict and struggle impacts our understanding and experience of the world.  For example:

  • When we find ourselves experiencing hard times we don’t need to be blindsided…it is normal. This world isn’t as it should be.
  • The good that is in the world is worth fighting for!
    • The love of a spouse
    • The love of our kids
    • The innocence of children
    • Relief and of the oppressed
    • The preservation of what is good, right and lovely.
  • The importance of vigilance and “training in righteousness!”
    • Not perfection, simply doing what’s right.

We have another compelling reason to lock shields with other like-minded men. Despite what we see in movies and on TV, men don’t survive war alone…they survive and thrive within a team…within a TRIBE.

F3 Crossfit Games 2016

THE SCENE – 67 and Clear

F3 Welcome and Disclaimer

THE THANG
COP
Michael Phelps x10
Imperial Walker x10
SSH x25

Mosey to base of hill.

Bear crawl up.
Sundials at the top until everyone gets there.
Mosey to STOP sign. (Turn Left)
Merkins x25
Sprint to speed humps.
Carolina Dry Docks until everyone gets there
Lunge x25/leg
Mosey to STOP sign
Burpee + frog hop x10
Sprint to next light pole
BBSups x30
PICK UP CMU and Mosey back to main parking lot.

Grab thy CMU. Do reps OYO for 20 seconds. During the rest, carry CMU 10 yds.
(20sec work/10sec Rest) Derkin
(20sec work/10sec Rest) lat row
(20sec work/10sec Rest) Shoulder press
(20sec work/10sec Rest) Bicep curl
(20sec work/10sec Rest) Tricep dip

Mosey back

Perform reps at each line. Sprint between lines. Mosey back. Do each round for 2 minutes.
Round 1: 10 Squats at each line
Round 2: 10 Jump squats at each line

Grab thy CMU. Do reps OYO for 20 seconds. During the rest, carry CMU 10 yds.
(20sec work/10sec Rest) Clean/Press
(20sec work/10sec Rest) Push-up
(20sec work/10sec Rest) LBSup
(20sec work/10sec Rest) Burpee

Mosey back

Lunge w/ CMU overhead length of parking lot
Hello Dollies x25

Return CMUs to pile

One final, all-out sprint to the top of the hill. Recover back down to AO and circle up.

COT
CountORama // NameORama

BOM
Announcements:
1. Christian Brother’s Car Service (is that right?) is doing free oil changes for single moms this Saturday.
2. Contact G-6 if you need to hire a logistics guy. (In fact, contact G6 if you need to hire anyone. I can almost guarantee he knows someone.)

YHC didn’t have much else to share, mainly because I was trying really hard not to puke. What I did share, was something like:  It’s an honor to work so hard with this PAX. Keep giving back. We need more men to step up to Q. As we approach the one-year mark of F3 Knoxville, continue looking for new ways to share the love and connect other men to this incredible thing we’ve been given.

A “Dreamy” Tuesday Evening…

THE SCENE 90 and hot

F3 Welcome and disclaimer

THE THANG
COP
SSH x 25 IC
IWs x 15 IC
Merkins x 10 IC
Deep Slow Squats x 10 IC
Arm circles forward and backwards x 10 IC
30 high knees in place OYO

Mosey to coupons to pick up two and run to top of the hill.

Pyramid
Do the following exercises in 5 Rounds.
R1: 10x each of Curls, low rows, burpees, overhead press, squat jumps
R2: 15x Curls, low rows, burpees, overhead press
R3: 20x Curls, low rows, burpees,
R4: 25x  Curls, low rows
R5 30x Curls

Mosey to the base of Everest partner up with a battle buddy

Everest DORAs
100x Merkins and run to the 2nd big tree
150x BBS

Mosey back to start point for Planks for a minute til 6:30 and then COT and BOM.

COT
Number Off and Count-O-Rama

Afternoon at the Asylum

THE SCENE 90 and Clear

F3 Welcome and Disclaimer

THE THANG
COP
Shoulder Rolls (Forward then reverse) x10 IC
Arm Circles (Forward then reverse) x10 IC
Triceps Stretch (Left/Right)
Side Stretch (Left/Right)
Hamstring (Left/Right)
Achilles/Calves (Upward Dog)
Hip/IT Band (Leg Swing Thrus)
Merkins x20 OYO
Side Straddle Hop x20 IC
Imperial Walkers x20 IC

Mosey to pick up 2 coupons and head near base of hill.

Hill Repeat
10 Burpees >> Sprint to Base >> Bear crawl up/forward crab down (sprint back) /// BBSitups until everyone gets back regroup

15 Squats/coupons >> High knees to Base >> Bear crawl up/forward crab down (sprint back) /// Russian Hammer until everyone gets back regroup

20 Press/Coupons >> STS Straddle to Base >> Bear crawl up/forward crab down (sprint back) /// Mtn. Climber until everyone gets back regroup

25 Merkins/Coupons >> Sprint to Base >> Bear crawl up/forward crab down (sprint back) /// Plank until everyone gets back regroup

ABS
Plank matrix.
PETER PARKER x10 IC
Flutter kick x30 IC
Sun Dials x20 IC

AMTs
10 Alternating Shoulder Touches In Cadence (4-count), 5 Tempo Merkins (down on the 1-2-3, up on 4), 5 fast Merkins.

Mosey past Asylum to the top of The Basement

Basement Sequence
CMU Kettlebell swing x12 OYO. Sprint 20 yards and back. Repeat. AMRAP for 1 minute

CMU/coupon jumping jacks x12 OYO. Sprint 20 yards and back. Repeat. AMRAP for 1 minute

Storm the Basement
Do one Deconstructed Burpee then run to wall, jump over it, jump back over it, sprint back to start. Rinse and repeat for 5 minutes

(Deconstructed Burpee = 10 squats, 10 leg thrusts, 10 Merkins, 10 leg thrusts)

COT
Number off and Name-O-Rama

 

99 Problems…

THE SCENE 64 degrees, dark and cool!

F3 Welcome & Disclaimer

THE THANG
COP
SSH                           ICx20
Squats                        ICx10
Baby Arm Circle         ICx11
Reverse Arm Circle    ICx11
Side arm stretch
Huggers
Merkins                      ICx10

PAX moseyed from the AO down thru the playground parking lot.  Stopped by the coupon pile on the way back to the AO to commence the workout.

99 Problems
99 repetitions of the following exercises:
– Merkins
– Squats
– Coupon curls
– LBC’s
– Star Jacks
– Overhead press (w/coupons)
– Squats

In-between each set was a run from the AO through the playground parking lot- returning to the AO.

Upon completion, PAX did a four-corner set of exercises around the parking lot.  Lunging to one corner (10 merkins), backward shuttle run to the next corner (10 merkins), lunges to the next corner (10 merkins) and shuttle run to the final corner (10 merkins).

Merkin Ring of Fire
PAX completed a Merkin Ring of Fire, starting at 5 merkins.

MARY
American Hammer    (Mayberry)
Hello Dolly                  (Roadshow)
Freddie Mercury       (P-nut)
ATM’s                         (Cap’n Crunch)

COT
Number Off and Name-O-Rama

BOM
P-nut reflected on the origin of Labor Day and discussed that when it comes to doing the work of the Lord- our work is never done.  We can find rest, peace and comfort in Jesus, however.  Matthew 11:28
P-nut then prayed us out- including a prayer request for our marriages.

MOLESKIN
P-nut was a little anxious about attendance on this Labor Day (lots of temptation to fartsack), but was pleasantly surprised to see all the headlights descending upon the AO.  Great effort by all the PAX.