F3 Knoxville

Tag: Sprinkles

Monday Madness

THE SCENE 52 and Clear

F3 Welcome and Disclaimer

THE THANG
COP
Side Straddle Hop X 30
Imperial Squat Walkers x 20
Merkins X 15
Little baby arm circles Front x 10 and back x 10
Mountain Climbers x 20

Mosey to bottom Coupon pile for CMU the to the top of Cardiac Hill

Cardiac CMU Circuits
Top 20 rows then run to the bottom of Cardiac Hill.
At the bottom, begin the following circuit
Bottom- 10 Mercans
1st Corner – 10 Decline Mercans
2nd Corner –10 wide mercans
Top – 20 Rows
Run to bottom, rinse and repeat

Mosey back to SP

Burpee Dan’s
4 Burpee : 4 lunges across lot.
Down to touch the fence and back up in reverse sprint back to start
3 burpees : 4 lunges back to starting position.
Down to touch the fence and back up in reverse sprint back to start
2 burpees : 4 lunges back to starting position.
Down to touch the fence and back up in reverse sprint back to start
1 burpees : 4 lunges back to starting position.
Down to touch the fence and back up in reverse sprint back to start

Wagon wheel around the parking lot until everyone finishes, then circle up for MARY.

MARY
Flutter Kicks x 20
Hello Dolly x 35

COT
Number off and Name O Rama

BOM
We have two ears and one mouth so we can listen twice as much as we speak.

Moleskin: Heavy mumble chatter to start off the day with several just in time arrivals to haul their CMU to the top of Cardiac Hill.  Good to see Fannie May, Doogie, and Jump around back out.  They did not miss a beat!

Mini Murph

THE SCENE – 50s and clear

F3 Welcome and Disclaimer

THE THANG
COP
Run in place for 1 minute
Side straddle hop
Run in place for 1 minute
Cherry pickers
Run in place for 1 minute
High knees

Mosey to boat parking

Mini-Murph
Run 2 laps and up to pavilion
50 pull-ups (modify with 5 sec hangs or table pull-ups)
100 push-ups (modify on knees)
150 squats
Run 2 laps

Mosey back to SP

MARY
Abs by Ratchet

COT
Count off and Name-o-Rama

BOM
Sacrifice

In memory of Navy Lieutenant Michael P. Murphy, age 29, of Patchogue, N.Y., who was killed in Afghanistan June 28th, 2005.

This workout was one of Mike’s favorites and he’d named it “Body Armor”. From here on it will be referred to as “Murph” in honor of the focused warrior and great American who wanted nothing more in life than to serve this great country and the beautiful people who make it what it is.

The ultimate sacrifice was provided through Jesus Christ’s death for our sins on the cross.  Our daily sacrifice comes through denying our selfishness. Search for moments today that you can intentionally deny your self through sacrifice to others.

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.

Peyton – the small package

THE SCENE 50 degrees, cool

F3 Welcome & Disclaimer

THE THANG
COP
Side Saddle Hop        ICx20
Squats                        ICx15
Baby Arm Circle        ICx10
Reverse Arm Circle   ICx10
Side arm stretch
Huggers
Mountain Climbers   ICx10

PAX moseyed from the tennis courts down to the rockpile with CMU’s.

99
99 repetitions of the following exercises:

  • Merkins
  • Squats
  • Overhead Press w/CMU
  • StarJacks
  • CMU curls
  • LBC’s
  • Flutter Kicks

In-between each set was a run from the AO to the boat dock area – returning to the AO (approx. 2 ½ miles total)

MARY
Hello Dolly                  (Sparky)

COP
Number off and Name-O-Rama

BOM
P-nut talked about anxiety and stress.  Reflected on the need to give your cares over to God and be thankful for your life, gifts and blessings.  Philippians 4:6

P-nut then prayed us out- including a prayer request from Tank.

MOLESKIN
Lots of mumblechatter from the PAX.  Woodshack started us off with lots of wet gaseous noises during warm-ups, followed by his discovery of dog poop in the parking lot.  Junk had the line of the day when he described Peyton as a “small package.”  It went steadily downhill from there…  Great morning with the PAX!

Manic Monday

THE SCENE 70 and clear

F3 Welcome and Disclaimer

THE THANG
COP
Side Straddle Hop x 20
The Gator
Michael Phelps
Carolina Dry-dock x 15 (4 count)
Ground touch squats x 15

Mosey to stairs

Bunny Hill
Bunny hop up stairs x 5
Calf raises—-left foot x 30, right foot x 30, both feet x 30.

Mosey to dugout

Bat Cave
Pull-ups x 10
Ground touch squats x 10.

Mosey to pavilion break into 2 groups

Super Sets
Group 1 pull-ups under picnic table while group 2 does wall seat for 30 seconds, then groups switch.

Mosey to hill next to cardiac behind baseball outfield

11’s
10 merkins on top and 1 ground touch squat at bottom

Mossey to cardiac

13 Light Posts
5 burpees at each post; run forward to first post, then backwards to next and continue alternating—-total 65 burpees. At top of cardiac abs until all are on top of hill. Then derkins on benches to failure x2.

Mossey to top of hill above AO, crisscross under and through chained posts to bottom of hill.

MARY
Hello Dolly’s x 50 (4 count)

COT
Number off and Name-O-Rama

BOM
I am reading a book called “14 Habits of Highly Effective Disciples”. The first habit is Bible study. We will not become strong and mature Christians by accident. We must have a disciplined study of the Bible to know God’s will and allow the Holy Spirit to work in our lives. We must do our part and meet God halfway——just like our fitness, we will not become fit without showing up to the workouts. The second habit is Confession. When we sin, we must ask for forgiveness to restore fellowship with God. It is important to understand the difference between relationship and fellowship. Once we become a Christian and slave of Jesus Christ, we are sons of God. Jesus died for our past, present and future sins. Our relationship is secure—-that will never change. Fellowship on the other hand, is broken when we sin. We must ask for forgiveness to restore the lost fellowship with God. 1 John 1:9” If we confess our sins, He is faithful and just and will forgive our sins and purify us from all unrighteousness”—–this is one of the great promises of the Bible. There are sins of Commission and sins of Omission. Several years ago I was given a tool which presents scripture and questions to reveal sin in your life. I challenged to PAX to take 30 minutes sometime this week to go through these scriptures and questions and allow the Holy Spirit to convict them of sin so that they may confess sins and restore complete fellowship with God. It humbles me every time I use this tool to confess my many sins to our great God, who loves us with great passion and wants complete fellowship with us.