F3 Knoxville

Tag: Snorkel

StayAway

THE SCENE: Mid 50s and wet
F3 WELCOME & DISCLAIMER

We had one FNG – Postpone

WARM-O-RAMA:

  • 25 Side Straddle Hops
  • 6 Cherry Pickers
  • 15 four count Merkins

THA-THANG:
Suicide Style workout.

Block and Bear from Baseline to first cone, Bernie back to baseline, Karaoke back to block and block and Bear to next cone, once the block is at the last cone pick it up and carry back to baseline to start next round.

 

Odd Rounds: Preform exercises at baseline

  1. 20 Incline Merkins
  2. 20 Iron Mikes
  3. 20 Merkins
  4. 20 Jumping Squats

 

Even Rounds: Preform exercises at Cone with Block

  1. 30 curls
  2. 30 Tricep Extensions
  3. 30 Overhead Presses
  4. 30 Bent Rows

MARY:

  • 20 Clover and Stems (On your six, extend arms and legs out like a four leaf clover, then   perform a “V Up” to create the Stem)
  • 30 second low plank
  • 15 Clover and Stems
  • 45 second low plank to finish time

CIRCLE OF TRUST/BOM:
With the Covid-19 scare, keep your distance. It is not air born, it is transmitted from person to person. Please only get the supplies you need, leave some for others that really need it. Do not take baby wipes if you do not have a baby. Everyone needs to do their part to help. If later it seems like everyone “Over Reacted”, then it was a success.

JUCO Redux

THE SCENE: 54 degrees F, 81% humidity, dark
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH, Walkout merkin plank stretch with Peter Parkers, Windmills
THA-THANG:
Dora:

Partner #1 starts the following:

  • 200 CMU thrusters
  • 200 CMU curls
  • 200 CMU triceps extensions
  • 200 Merkins

Partner #2 runs to the scrapyard, performs 20 WWII sit-ups and either 5 pull-ups or 10 inverted pull-ups, runs back, and then swaps with Partner #1.  Restart at thrusters if time allows.

MARY:
20 box cutters, 30 crunches, 15 box cutters, 20 crunches, 10 box cutters, 10 crunches, 5 box cutters, 0 crunches.
COUNT-OFF & NAME-O-RAMA
12 HIMs in attendance
CIRCLE OF TRUST/BOM:
I remember a tour of our smelting operations of Tennessee Operations of ALCOA in 1992 by the president, the technical director (Dick Taylor), controller, and the process technology director.  It was a time to strut our stuff … and to get raked over the coals.  The local management team assembled with the visiting entourage for a wrap-up late in the day to receive feedback.  At one point, Dick Taylor asked Rhea Miller, the carbon plant manager, if he knew that the ceiling of the carbon plant was painted blue at the Massena, New York plant.  The carbon plants are typically a very dusty environment with very fine carbon dust everywhere including the air.  Spending just 15 minutes inside without a respirator will have you blowing black snot for a day or more.

So, lets get back to the question about the blue ceiling in Massena.  Before Rhea could answer Dick’s question, Smelting Manager Dave Musi, quickly stated, “Well, Dick, how do you know that the ceiling in our carbon plant isn’t painted blue?”  Things were quiet for an uncomfortable amount of time … at least long enough for Dick’s face to return to its natural color.

Jesus knows our true colors.  He knows everything about us. As the Bible tells us in Isaiah 64:6, “All of us have become like one who is unclean, and all our righteous acts are like filthy rags; we all shrivel up like a leaf, and like the wind our sins sweep us away.” or in Romans 3:10, “As it is written: “There is no one righteous, not even one;”.

In spite of that, Jesus came to live among us and to provide salvation to all who profess Him as Lord and Savor.  He will wash away our darkness and make us clean.  Two verses that should give us all hope and peace are 1 John 1:7, “But if we walk in the light, as he is in the light, we have fellowship with one another, and the blood of Jesus his Son cleanses us from all sin.” and 1 John 1:9 “If we confess our sins, he is faithful and just to forgive us our sins and to cleanse us from all unrighteousness.”

Confess our sins and walk in the light as we are instructed.  The rewards are worth it.

MOLESKIN:
We pray for Butterfingers’ dad as he recovers from a stroke.  Initial prognosis is very good.
ANNOUNCEMENTS:
3rd F at JUCO on March 28th starting at 7:00 am.

The Burpees Were the Easy Part

THE SCENE: 50’s or so.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
THA-THANG:

Interval run ruck 3 miles – 3min on, 1min off

4 corners on field.

Run down sideline doing Burpee every 10 yards. Bear crawl one endzone. Low crawl the other.

20 reps each

Corner 1 upright rows with ruck

Corner 2 overhead ruck squats

Corner 3 ruck row/press/curl/tri

Corner 4 ruck low Peter Parker’s

AMRAP 45 minutes

Interval run ruck 3 miles – 3min on, 1min  off

MARY:
COUNT-OFF & NAME-O-RAMA
2fer
CIRCLE OF TRUST/BOM:
MOLESKIN:
We got 3 rounds on the field
ANNOUNCEMENTS:

Super Set Tuesday

THE SCENE:  Warm and Wet
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
15 SSH’s 4ct , 5 Cherry Pickers, Tempo Merkins, Lunge to the end of the grind
THA-THANG:
Super  Set   Suicides
4 Sets  15   CMU Curls  Bench Dips to Failure
4 Sets  15   Tri Ceps     Ext Pullups to Failure
4 Sets  15   Squat        High Knees to Failure
4 Sets  20   Single Leg  CMU Jump Overs to Failure
4 Sets  20   Merkins      Inverted Pullups to Failure
4 Sets  20   Overhead Press  Upright Row to Failure

Between set 1 and 2 run to the far cone (cone #1). Between 2 & 3 run to (cone#1) back to start and then to (cone#2)……add a cone each time.  Finish with 4 cones on the last set.

MARY:
Alternate between Scissor Kicks and Dancing Bears……finish with LBC’s

COUNT-OFF & NAME-O-RAMA
Butterfingers, Drifter, Espy, KY, Napster, Pinnochio, Radio Shack, Snorkel, Swayze, Taco
CIRCLE OF TRUST/BOM:

Like the Stone of Wisdom, friendship may be lying right in your back yard and you may never know it.  Your best friend may be a stranger to you, or you may lose him because you didn’t bother to hold him.  Friends must be cultivated by sincerity, frankness, and deeds of affection.  No one can remain your friend if you hide your soul from him.  You needn’t save face before your friend.  Your friend will save it for you.

Life is a chain of little events.  Close your soul to your friend, and he will lose sight of you.  And if you find your friend, give of your friendship and it will return to you tenfold.  Those who cannot give friendship will rarely receive it and never hold it.

-Dagobert D. Runes

Such a Drag

One comment

THE SCENE: crisp 30s
F3 WELCOME & DISCLAIMER 

nah…
WARM-O-RAMA:
Nah…
THA-THANG:

  • Ruck one mile loop. 4 ruckers, one 60lb bag, one 90lb bag, and the twins(2 large 5gallon water jugs). Carry the twins as far as you can and then rotate out until we complete the mile loop
  • SUCH A DRAG…Move to the football field , everyone with ruch and 60lb bag but Mr. Rogers had his 90….because he can
  • 10 rounds of the following exercise carrying or dragging your sand bag 10 yards between each exercise.
  • Once you have completed one round of exercises and 100yards, Ruck back to start with your sand bag,Minimum 2 times down each : Speed shuffle, Bernie bag drag or baby carry. After you do the min, you can keep on or just put the bag on your shoulders and ruck back to the start. Exercises below, ALL with RUCK on if applicable
  • 10 push-ups

    10 squats

    10 sit-ups, ruck on front

    10 overhead presses

    10 Bent over rows (sand bag rows)

    10 hand release push-ups

    10 jump squats

    10 butterfly sit-ups, ruck on front

    10 Ruck Curls;

    10 burpees

MARY:
Ruck one more mile alternating sand bag carries
COUNT-OFF & NAME-O-RAMA
4 Ruckers
CIRCLE OF TRUST/BOM:
This WOD was a modifcation of the RUCKS ON PARADE march challenge. If you have not checked out their montly WODS, check it out. Lots of fun and more fun when you spice it up by adding sad bags!
MOLESKIN:
Insert any personal comments, notes, devotion content, etc.
ANNOUNCEMENTS:
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.