F3 Knoxville

Tag: Tank

Brand New Beatdown, No Waiting

THE SCENE: Mid-30s, clear and brisk! YHC had to ditch the sweatshirt after pre-ruck.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Classic Zero-Burpee warmup
0 Burpees OYO
25 SSH IC
2 Burpees OYO
25 Mtn Climbers IC
4 Burpees OYO
15x LBAC IC fwd/back
6 Burpees OYO
10 Hand Release Merkins
8 Burpees OYO
16 Buddy the Elf IC
10 Burpees OYO

THA-THANG:
Mosey to the Coupon Pile, stopping halfway for 20 4-ct LBCs

2 CMUs each for Rock the Block Merkins

Ditch one and carry the other to the parking lot
Line up CMUs between 2 cones – 2 more cones set 60yd away.
Battle buddy up. One partner runs to the closest CMU and does 3 Blockee Broad Jumps to advance the block, then returns to relieve partner.
Meanwhile, other partner is doing work. Continuous reps while partner is gone, switching to next exercise with each trip:
Iron Mikes
Merkins
Crabettes
Mountain Climbers
Keep alternating until all CMUs have passed the 60yd mark

Carry CMUs back to the pile, but circle up for a quick ring of fire with tricep extensions. Start with 1, go to 5.

Mosey back to the AO.
Oh, wait… that last stretch between stop signs? Let’s Burpee Broad Jump that section. Because YHC really doesn’t want to do that.
MARY:
Just enough time for about three rounds of Row Your Boat
COUNT-OFF & NAME-O-RAMA
6 HIMs skipped the sales and came for a Free.99 beatdown instead!
CIRCLE OF TRUST/BOM:
Isaiah 40:30-31:
Even youths shall faint and be weary,
and young men shall fall exhausted;
but they who wait for the LORD shall renew their strength;
they shall mount up with wings like eagles;
they shall run and not be weary;
they shall walk and not faint.

Like Bagger earlier this week, we’re working on patience in my home. The big one for us regards the (hopefully) sale of our house. We’ve done what we can do, and now we wait for His time. But that waiting is not just passive, it’s active. Intentionally giving it to Him and His wisdom to work out in His time.

MOLESKIN:
Thanks, Doubtfire for coming out for the pre-ruck!
ANNOUNCEMENTS:
Mend house workout Monday at 6.

Earn The Bird

THE SCENE: 30 degrees and yeah it was cold
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

  • SSH IC x 25
  • Windmill IC x 15
  • Cockroach Merlin OYO x 10

THA-THANG:
Battle Buddy up and Mosey to the Track. While one PAX runs the loop the other PAX member performs the circuit. AMRAP

  • Caterpillar Tapout Merkins x 5
  • Lungey Squat x 10
  • Jane Fonda’s x 15
  • Heel Tap Merkins (2 CT) x 20
  • American Hammers (4 CT) x 25

MARY:

  • Flutter Kicks IC x 50
  • LBC’s IC x 10

COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
Thanksgiving is great time to bring to the forefront what we’re thankful for. I believe this PAX does a great job of that week in and week out. Today I’m thankful for this PAX. You men have really helped bear my burdens and I’m thankful to be a part of this group.
MOLESKIN:
WaxJob, again, decided to show up shirtless. And never complained. Split Jack’s were renamed Jane Fonda’s by Ribbed. The PAX were treated to Jocko’s psychological warfare and other classic workout tunes. Plus we had a couple of travelers T-Pimp, Choir Boy and Spam made the journey out this morning. Also Mayberry said he would be back for seconds. #EarnTheBird
ANNOUNCEMENTS:

Choices, choices…

THE SCENE: low 40s and rain

F3 WELCOME & DISCLAIMER


WARM-O-RAMA:

  • SSH x 20
  • Merkins x 10 IC
  • Squats x 10 IC
  • OYO stretches

THA-THANG:

Today’s workout was all about making choices.

  • Choice #1:   Work in the rain  -or-  Go to the pavalon.
    • Pavalon wins…begin to mosey
  • Stop at street for choice #2:  Burpee broad jump to speed bump  -or-  Inchworm merkin to speed bump.
    • Burpees won….BBJ to the speed hump
  • Choice #3 at bottom of Matterhorn.  How to get up Matterhorn:  Frontwards  -or-  Backwards.
    • Backwards won….Bernie Sanders up the hill
  • At the pavalon, began a descending ladder workout.  Trying my best to keep everyone dry on a nasty morning.
    • 10 Burpees
    • 9 Iron Mikes
    • 8 Thrust Merkins
    • 7 Side Crunch (each side)
    • 6 Decline Merkins
    • 5 Pull ups
    • 4 Single Leg Squats (each side)
    • 3 Dry Docks
    • 2 Knee ups
    • 1 Dive Bomber
      • We got through 1 round of the ladder before the putrid smell of some dead creature arrived.  First it was manageable, then it got worse, then Tank started dry heaving….time to go….audible…

 

  • Choice #4:  stay or go….GO!

 

  • Mosey to the bottom of Matterhorn and turn left into the parking lot
  • Choice #5:  11’s  -or-  Route 66
    • Route 66 won.  Dry Docks & Jump Squats around the parking lot Route 66 style
  • Choice #6:  Grass hill  -or-  Cement hill
    • Cement hill won:  mosey back to bottom section of parking lot.  Run the stairs & hill up to the rock by the restaurant.  At top and bottom of each run do 5 burpees, 5 merkins, 5 jump squats.   4 sets total.
  • Mosey back toward AO
  • Stop at the road for Choice #7:   Forward to the speed bump  -or-  Backward to the speed bump
    • Forward won….bear crawl to the speed bump
  • Continue back to AO and cash out with Ring of Fire Merkins

 

MARY:

COUNT-OFF & NAME-O-RAMA
Tank, Waxjob, Blue Cross, Flute Loop, Bowflex, Doubtfire, I-Beam, Bartman

CIRCLE OF TRUST/BOM:

Joshua 24:14-15.  Now fear the Lord and serve him with all faithfulness.  Throw away the gods your ancestors worshiped beyond the Euphrates River and in Egypt, and serve the Lord.  But if serving the Lord seems undesirable to you, then choose for yourselves this day whom you will serve, whether the gods your ancestors served beyond the Euphrates, or the gods of the Amorites, in whose land you are living.  But as for me and my household, we will serve the Lord.

Choices matter.  Make wise choices for you and your family today.

MOLESKIN:
Props to Waxjob for showing up early with his leaf blower to clean off the pavalon.  T-claps bro!

ANNOUNCEMENTS:

True HIMs don’t quit in the rain

THE SCENE: Temp in the low 50’s and oh the rain! Loved it!
F3 WELCOME & DISCLAIMER

No a professional, but the PAX looked like it this morning!
WARM-O-RAMA:
15 SSH, 15 mountain climbers, 15 Peter Parker’s, 10 Spiderman (Peter Parker’s down at 6″), 15 imperial walker, 10 windmill
THA-THANG:

Mosey a short distance a line up for the Bataan Death March.  This was slightly modified.  The PAX at the back did 3 burpees instead of 5 and then ran to the front of the line (Indian run style run).  Finish the march at the sophomore.

At the sophomore, it really started to pour down rain, so why not be on the ground for most of it (not an audible; it just worked out that way).  Start with 20 merkins in the first corner and then Bernie Sanders up the hill.  Lunge walk getting 10 lunges each leg.  At the next corner, do 20 flutter kicks on a four count.  At the final corner, do 10 burpees and then return to the beginning for one more round of the same.

Mosey toward the center of campus to the north parking lot of the area.  Using the parking lot aisles as markers, do a burpee suicide.  As Trolley pointed at, that is a very redundant title for a exercise!  Suicide style, run to the first aisle and do 5 burpees, return to start, run to the second aisle and do 10 burpees, return to start, run to the third aisle and do 15 burpees, and then finish the suicide doing burpees at each aisle as you decrease the count.

Mosey to the center of campus and find a wall to assist with ATMs.  Instead of traditional alternating shoulder taps, we did balls-to-the-walls shoulder taps.  Whole different ball game!

  • 10 balls-to-the-walls shoulder taps (in cadence)
  • 10 temp merkins in cadence
  • 10 fast merkins on your own

Continue the Bataan Death March back toward the AO launch point, but stop in the corner of the lot.  We still got time for more!  20 squats in cadence and then line up for the Indian bear crawl.  All PAX are holding plank while the one in the back is bear crawling to the front.  We went down to a 6″ plank a couple of times during this and we completed 2 full rounds before the fun was over.

MARY:
I guess the Indian bear crawl was our Mary!
COUNT-OFF & NAME-O-RAMA
9 PAXs crushed it this morning!
CIRCLE OF TRUST/BOM:
“For what does it profit a man to gain the whole world, and forfeit his soul”, Mark 8:36, “The conclusion, when all has been heard, is:  fear God and keep His commandments, because this applies to every person.” Ecc. 12:13

Focusing on or putting first the concerns and pleasures of this world will gain us nothing in the end.  We would have received our full reward at the end of this life with no hope in the next.  But this life is but a vapor (James 4:14 – not Paul, sorry!).  Eternity is forever.  So, keep our focus on God and keeping his commandments and we will have treasure in Heaven for eternity!

ANNOUNCEMENTS:

Mend house workout, Monday at 6:00 pm.  Cleveland launch next Saturday.