F3 Knoxville

Tag: Squiggly

High Rolling

THE SCENE: Mid 30’s pristine weather
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

SSH x 10

Jog around court

5 each

  • Burpee
  • Iron squat
  • BBS
  • Merkin

THA-THANG:

Deck o cards

2-6 Suicides

Face = 10

Ace = 15

🃏 bear crawl around court

♥️ Burpee

♠️ Iron Squat

♦️ BBS

♣️ Merkin

MARY:
COUNT-OFF & NAME-O-RAMA
8 in this tribe
CIRCLE OF TRUST/BOM:

“Humans don’t mind hardship, in fact they thrive on it; what they mind is not feeling necessary. Modern society has perfected the art of making people not feel necessary.”

— Tribe: On Homecoming and Belonging by Sebastian Junger

MOLESKIN:
Nearly got through the deck. Iron squats 😭
ANNOUNCEMENTS:

Sandy Springs OTB 1/8

THE SCENE: Cold, wet gloom at Sandy Springs
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH while each HIM took a free throw. For each miss, 5 burpees
THA-THANG:
Paired up, 1 partner performed below exercises while other bear crawl/crawl bear to/from half court on basket ball court. Audible to run around basketball court mid workout. No CMUs at OTB, but Q provided 45 and 35lb weight plates

  • 50 coin flips
  • 100 Merkins
  • 200 plate squats
  • 300 monkey humpers
  • 200 bent over rows
  • 100 plate press
  • 50 burpees

MARY:
Shoulder tapsx15 in cadence
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:
“The next right thing”

Unashamedly inspired by Frozen 2 and the song “The Next Right Thing.” When things are overwhelming and sometimes over-stressful, sometimes it can be hard to stick to what is right. But each step in the right direction is important

Take a step, step again

Its all that I can do

The next right thing

MOLESKIN:
Insert any personal comments, notes, devotion content, etc.
ANNOUNCEMENTS:
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.

Truth

THE SCENE: 76 degrees F, 78% humidity
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH, Imperial Squat Walkers, Cherry Pickers

Run length of the grinder and do one merkin at each concrete joint (every 19 feet for a total of 15)

Return to the Pavilion and do one Bobby Hurley at each concrete joint
THA-THANG:

Everyone grab a numbered CMU and mosey to Mt. Crumpit for a partner workout.  Partner #1 starts the exercises listed below while Partner #2 starts the first ascent of Mt. Crumpit and does the 3 burpees.  Each team is challenged to complete all of the listed exercises.

100 Squat Trusts

200 Bent Rows

100 Upright Rows

200 OH CMU Flutter Kicks

200 Curls

100 Derkins

100 Dips

100 Triceps Extensions

100 Russian Swings

 

Run up Mt. Crumpit to back side of Tree, do 3 Burpees, run back down, and switch with partner

MARY:
No time for Mary.  Returned to AO just as time expired.
COUNT-OFF & NAME-O-RAMA
Total of 14 HIMs
CIRCLE OF TRUST/BOM:
I shared the other magazine/paper clip that I carry in my wallet.  A few weeks ago I shared the one that I have been carrying around for 50+ years.  This one is relatively new; it came from the newspaper in January 1999.

“America first proclaimed its independence on the basis of self-evident truths.  America will remain a beacon of freedom for the world as long as it stands by those moral truths which are the very heart of its historical experience.  And so America:  If you want peace, work for justice.  If you want justice, defend life.  If you want life, embrace truth – truth revealed by God.”              Pope John Paul II, St. Louis, MO  January 1999

Excellent words to ponder.
MOLESKIN:
Insert any personal comments, notes, devotion content, etc.
ANNOUNCEMENTS:
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.

Iron Meets The Hulk

THE SCENE: Beautiful Morning with a Little Gloom
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

  • Grinder Work
    • Mosey to 5 Merkins
    • Mosey to 10 Tempo Squats
    • Millennial Run to 5 Burpees
    • Millennial Run to 10 Froggie Hops
    • Bernie Sanders to 15 CrossFit Big Boys
    • Bernie Sanders to 10 Bobby Hurley’s

THA-THANG:

  • Mosey the Greenway & Battle Buddy with Someone of Similar Speed
    • 10 Hill Sprints with Decreasing Burpees at the top.
    • 1st Hill Sprint – 10 Burpees
    • 2nd Hill Sprint – 9 Burpees
    • 3rd Hill Sprint – 8 Burpees
    • Complete 10th Sprint – 1 Burpee and Continue Mosey to Rock Pile
  • At the Rock Pile – Find a Rock for Each Hand:
    • Iron Hulks (1:4 Merkins and Push Press) Worked up to 5 Merkins and 20 Push Press (IC!!!)
    • V-Ups (OYOx10)
    • Overhead Squats (OYOx15)
    • CrossFit Big Boys (OYOx20)
    • Side Straddle ROCK Hops (ICx20)
    • Iron Hulks (1:4 Merkins and Push Press) Worked down from 5 Merkins and 20 Push Press (Single Count!)
  • Mosey Greenway Back to Grinder for Lazy Dora:
    • 100 Merkins (P1 does 10 While P2 Holds Plank; 100 total for group)
    • 100 Ankle Touches (P1 does 10 while P2 holds 6″; 200 total for group)
    • 100 Squats (P1 does 10 while P2 holds air chair; 100 for total group)

MARY:

COUNT-OFF & NAME-O-RAMA
10 Pax!
CIRCLE OF TRUST/BOM:
You don’t know what you have; until it’s gone!  Shared a little about a few things that I have gone through in the past month.  My GR1 was stolen and recovered, but the feelings attached to that bag were unknown until this occurred. The loss of our dog, and all the difficult and frustrating times in his last couple years or life and how all that looks on the other side…I would do it all over again!
MOLESKIN:

ANNOUNCEMENTS:

Merkin Madness

THE SCENE: about 40 and light rain

F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

SSH X 20

TN Rocking Chair x 15

Merkins x 10

Burpee x 5

THA-THANG:

Do next leg exercise by pavalon then do next chest exercise by scrapyard then run down the stairs and back up the path to the pavalon.

Scrapyard:

Merkin X 20

Derkin x 20

Ranger Merkin x 20

Side to side Merkin x 20

Wide fly Merkin x 20

Pavalon:

Alt side Lunge x 20

Split squat x 20

Jump squat x 20

Calf raise squat x 20

Iron mikes x 20

MARY:

BBS 20-1

Heels to heavens 20-1

COUNT-OFF & NAME-O-RAMA
15 men including FNG Peekaboo! Our boy MIB who got named at the Asylum convergence came back out too. Backup killing it with the EHs.

CIRCLE OF TRUST/BOM:
Talked about dark days to come, but there is a light at the end.
MOLESKIN:
We did about 2 rounds of the thang and then started the 20-1. Got down 3-4 rounds and took a lap. Did a few more rounds after that.
ANNOUNCEMENTS:
MAARC fun ruck on April 20. 12pm at Target in Maryville. About a mile each way. Patches are $20.