F3 Knoxville

Tag: Too Late

Barney’s Beatdown

THE SCENE 43 and Clear

F3 Welcome and Disclaimer

THE THANG
COP
Cherry Picker x 15 IC
Arm Circles F&R x 11 IC
Skyhawk Merkin x 15 IC
Hillbilly Walker x 15 IC

Triple Threat on the Main Lot
Barney has 3 Friends – BJ, Baby Bop, and Riff. Riff is the Runner, Baby Bop is doing Little Baby Crunches, BJ is doing Merkins.  Riff runs and relieves  Baby Bop who is doing LBCs.  Baby Bop changes to Riff and runs back to relieve BJ and starts doing Merkins.  Rinse and Repeat x 3-4.

Mosey to side lot

BOMBS
Barney has another friend called Dora:  BOMBS – with a partner:
40 Burpees
80 Overhead Claps
120 Merkins
160 Big Boy Sit ups
200 Squats

Mosey to Playground

11s
Derkin and Box Jumps OYO
Big Boys when finished.

Mosey back to SP

Quick Lap
Sideways cross over run (karaoke) along 1st side, 5 burpees in corner
backwards run along 2nd side, 5 Squat Jacks
Sideways cross over run (karaoke) along 3rd side, 5 burpees in corner
backwards run along 4th side, 5 Squat Jacks

MARY
Rosalitas (Vertical Dollys) x 15 IC
Boat Canoe OQ
Pickle Pounders x 15 IC

COT
CountORama // NameORama

BOM
I have been thinking quite a bit about being a good steward of what God has provided.  God owns everything – (Psalm 24:1-2).  The earth is the LORD’s, and everything in it, the world, and all who are in it.  Accept what you have – (1 Timothy 6:7-8) Basically this verse says you come into the world with nothing and leave with nothing.  Seek first His Kingdom, and submit your requests to Him – (Matthew 6:33) But seek first his kingdom and his righteousness, and all these things will be given to you as well.

Guys, realize that we are here to simply manage what is already His.  We need to seek out his kingdom, his righteousness and aim to use what he has blessed us with for His glory rather than our own.

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!

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.