F3 Knoxville

Tag: Trolley

Thrusting Pull Burps – Virtual Q

THE SCENE:

work out of the day – Virtual Q

F3 WELCOME & DISCLAIMER

Welcome one and all.

WARM-O-RAMA:

  • 10x SSH
  • 10x Cherry Pickers
  • 10x Windmills
  • 10x Mnt Climbers
  • 10x Rocketes

The Thang: Thrusting Pull Burps

I don’t ask you to do it all, just one more. Think of that during your WOD today. Just one more. Just one more. Just one more.

I’m consistently amazed by our attempts and then successes. Many Q’s I’ve thought of, I have not known ahead of time if it could be done but you men astound me… consistently. So i don’t doubt you will do it again. One time I asked you to bear crawl all the way up Jucomanjaro. You did it. One time I asked you to carry a CMU over a mile and up Jucomanjaro.. and you did it. One time I asked you to do over 200 burpees … and you did it. Today is similar and simple.

This is it:

  • 100 CMU Thrusting Burpees
  • 100 Burpee Pull ups

That is it. You can break it up however you want.

Cap & Tap

We’ll put a 45 minute Cap on it. Meaning you go until you either tap out, you hit the time limit, or you finish.

Estimates

A 100 Burpee’s usually take about 10 minutes. The reps are double that with added weight and pullups. So I’m guessing some will finish in 3x the normal 100 Burpee time (~30 minutes). However strange things happen when you hit your max – usually speed drops way down – thus the 45 minute cap.

Recommendations

In crossfit sometimes what they would do when facing supper high reps is they do reps of 10 then 5 etc. And they do alternates. I’d recommend 10 of each then switch with small rests in between. At JUCO we’ll be doing it that way with a small stair climb in between. Meaning We’ll keep the CMU Thrusters down by the CMU pile (at the bottom of the stairs). We’ll do 10 Burpees with the CMU.

Technique

The CMU needs to be in your hands. Start standing up, holding the CMU. Go down to do a Merkin on the CMU. Pull your legs up, transition to do a thruster with the CMU. That is one.

Do 10 of those, then put your CMU down, leave it there, and run/mosey/walk over to the pull up bar (ours are approximately 50 yards from the CMU pile – up a few stairs).

At the pull up bar – Do a burpee under the pull up bar, then do a single pull up. (this pull up can be under or over handed – we recommend alternating). That is one rep. After 10 of those, run down to your CMU and start the next set of ten.

We also recommend keeping chalk on hand to count your reps (1 tally per set of 10). This will totally exhaust us and so our counting ability is usually impaired.. so use chalk if you got it.

Technically you can do all 100 burpee thrusters at once, take a 10 minute break, then do all 100 burpee pull ups. That might work out better. I don’t know. Its up to you, but it must be done within 45 minutes. I’m guessing that a slower pace with small breaks and alternates will be “easier”.. but as you know “I am NOT a professional”. If you take breaks try to limit them to 30 seconds or less. If you take breaks longer than 30 seconds, then your mind starts to tell you that you can and should stop. Fight against the urge to stop, even if you are down to single reps.

Just one more rep.
Just one more rep.
Just one more rep.

MARY:

I believe the WOD to be hard enough to not need a mary. 🙂

CIRCLE OF TRUST/BOM:

I love all you brothers!! It’s an honor and joy .. every … single … time!! Forever grateful to you all!

ANNOUNCEMENTS:

Reach out to your brothers this week! If you complete the workout, ping me in Groupme and I’ll tag you in this post and record your time.

Times

  1. Trolley 47:15
  2. Spotter 47:35
  3. Betty 48:30
  4. Ralph 48:50
  5. Mermaid 50:30

Irken/Dirken Biscuit

THE SCENE:

32 degrees, snow flurries at a NEW AO – Name TBD – Finally Named Shamrock

F3 WELCOME & DISCLAIMER

done.

WARM-O-RAMA:

  • 20 SSH
  • 20 Cherry Pickers
  • 20 Mountain Climbers
  • 10 Crab Climbers
  • 20 Mountain Parkers
  • 10 Crab Parkers

The Thang: Irken Dirken Biscuit

Go tour the campus and for every incline do 10 Dips, 10 Dirkens, and 10 Irkens.
The inclines are small hills, benches, and stairs. There were also a few side tracks we took.

The first side track/warmup was a Mtn Climber + Lizard stair climb.

  1. Bear crawl up right beside the stairs
  2. Lizard crawl down the stairs = Stagger Merkins as you progress down the stairs crawling
  3. Lizard crawl UP the stairs = Stagger Merkins as you progress UP the stairs
  4. Reverse bear crawl down right beside the stairs

The second side track was a bear crawl stair loop with 10 Dirkens and 10 Irkens at the stairs.

The third side track was 10 Hill climbs and 10 Dirkens and 10 Irkens after the 10 hill climbs.

Then progressed to the Six picnic tables . For each picnic table do 10 Dips, 10 Dirkens and 10 Irkens.

Then mosey to pull up bar. Al Gore hold while your brothers take turns doing three reps of MAX # of Pull ups.

Almost out of time. Mosey around the campus and do 10 Dips, on the benches and marvel at the infinite workout possibilities on campus.

MARY:

No time for Mary

CIRCLE OF TRUST/BOM:

Drive a Steak – Read out of Joshua 22 – Acknowledging there is ONLY one God, The Rubenites erected a controversial Alter to honor God. At first it was mis-understood, but then when explained, it brought Glory to God and was accepted. What steaks in the ground are you driving to educate your kids and future generations about what it means to be a Christian. This Catholic school invested heavily (driving a steak for future generations) in the combination of permanent “monuments” in which to teach future generations about Jesus. We are very grateful to have the privilege to be able exercise on this Holy ground and potentially call it the home of a new F3 AO.

ANNOUNCEMENTS:

Welcome two FNG’s – Chicken Wing (Sam) and Hoopti (Kyle). Please tell your friends about this new locations. Let’s make it a permanent addition to the flourishing F3 Knoxville group.

Death by Squat Thrusters

THE SCENE: A mild, dry, low 50 degree morning.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

20 in cadence Bat Wings: Arm circles forward/arm circles backward/seal claps/overhead claps
10 wind mill
10 burpees
10 tempo squats
.25-.5 mile mosey to warm up

THA-THANG:

150 Squat Thrusters for time
Complete the F3 Knoxville February Challenge
Record times, Mermaid will update all times on the website
Exercises in 4 corners, perform exercise, and rotate until time is called
Corner 1 Around the world Merkins, BBS, Squats
Corner 2 Werkins, LBC’s, Lunges
Corner 3 Diamond Merkins, American Hammers, Calf Raises (40)
Corner 4 Curls, tri ext, OH Press with coupon.
20 of each exercise

MARY:
No mary, ab exercises were included in the workout.
COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:

Paraphrase the Prodigal son
Luke 15:  11-32
God will run to and and take you back even when you squander your opportunity.
He wants a relationship with you, and he will take you with your warts, and transgressions.

MOLESKIN:
Prayer Requests:
Pool Boy-His friend Linda has Lymphoma
Rosetta’s coworker Zachary committed suicide
Spotter & Gump’s mom is having surgery today related to the return of her breast cancer.

ANNOUNCEMENTS:
Bring food on Friday for the Wesley House.
OTB workout at Catholic High School on Thursday 2/27 5:30 AM
Q 101 workout at the Asylum on Saturday 2/29 7:00AM
Convergence at JUCO 3/28

 

Gritty Tenderness

THE SCENE:

45 degrees, a little drizzly, before sun-up. Just like the gritty like it.

F3 WELCOME & DISCLAIMER

Was 30 seconds late to q-ing my own q… Oh the shame. Wanted to get the packaging tape gun to tape the cheatsheet to my forearm. Didn’t end up using it.

WARM-O-RAMA:

  • SSH
  • Cherry Pickers
  • Windmills
  • High Knees with Burpees

The Thang: Lots, Walls, Rails and Rocks

Starting in a line facing the wall but on the opposite of the parking lot from the wall.
All the traveling exercises progress towards the wall. Unless otherwise specified all exercises are 4 count.

  • 5 Burpee Broad Jumps
  • 5 Merkins
  • 5 Frog Jumps
  • 5 Diamon Merkins
  • 5 Inch Worms
  • 5 Werkins
  • 5 Lunges
  • 5 Plank Jacks
  • 5 Imperial Squat Walkers
  • 5 Pickle Pounders
  • 5 Broad Jumps
  • 5 Shoulder Taps
  • 5 Reverse Lunges
  • 5 Peter Parkers
  • 5 Bear Crawls
  • 5 Plank to Elbows
  • 5 Crab Walks
  • 5 Mtn Climbers
  • 5 R Bear Crawl
  • 5 Parker Climbers

At the Wall – Everyone get a CMU

  • 5 Curls
  • 5 Step Ups
  • 5 Presses
  • 5 Rocky Balboas
  • 5 Triceps
  • 5 Step Ups
  • 5 Thrusters
  • 5 Step Ups
  • 5 CMU Burpees

Bear crawl in a line up to Guard Rail. At the Rail

  • 10 Dips
  • 10 Dirkens
  • 10 Irkens
  • 10 Pick Pounders – Inclined
  • 10 Dips
  • 10 Dirkens
  • 10 Irkens
  • 10 Reverse Pickle Pounders (aka – Baby Makers)

Pick up two rocks

  • 10 Baby Arm Circles
  • 10 Seal Claps
  • 10 Overhead Seal Claps
  • 10 Baby Arm Circles Backwards
  • 10 Thors
  • 10 Star Toe Touches
  • 10 Dead Bugs

Mosey back to far corner of Parking Lot to start sequence again but this time with added Mosey to next Island destination as we Zig Zag through the parking lot Islands

  • 5 Burpee Broad Jumps
  • 5 Merkins
  • 5 Frog Jumps
  • 5 Diamon Merkins
  • 5 Inch Worms
  • 5 Werkins
  • 5 Lunges
  • 5 Plank Jacks
  • 5 Imperial Squat Walkers
  • 5 Pickle Pounders
  • 5 Broad Jumps
  • 5 Shoulder Taps
  • 5 Reverse Lunges
  • 5 Peter Parkers
  • 5 Bear Crawls
  • 5 Plank to Elbows
  • 5 Crab Walks

Finish off with 15 Burpees with CMUs at the Wall.

MARY:

50 Freddy Mercuries

CIRCLE OF TRUST/BOM:

Grit & Tenderness – Grit by itself does not make a man. The Holy Spirit in us calls us higher. It calls us to a more complex and mature “High Impact Man”. A man that contains not only Grit but also tenderness and sensitivity. Sometimes these “goals”, “values” seem to be at odds with each other. How can I be a man of grit if I’m tender all the time and super sensitive to everything and everyone? How can I perform and compete in this EXTREMELY competitive and stressful – dog eat dog – extremely judgmental world if I’m not 100% Grit? It might just be impossible without the infinite spirit of God within us helping us. Today allow Him to reign you in when your Grit is too tough on others. Today allow Him to give you the grit to show up when you said you would and do what you said you were going to.

You are off to a great start – Your grit got you here before the sun in the cold and wet to push your body. Now don’t forget that counter-intuitive sensitivity you are to have towards others. Others might mislabel you as ALL grit or A**hole. Conversely others may mislabel you 100% weak and a push over. Do not listen to the labels. You know you are an infinitely more complex human being possessing endless amounts of gritty strength from the Lord of Hosts, and an infinite resource of tenderness to draw upon.

Lean on Jesus – He will help show the world how His amazing men can perplex the world with the combination of two contrasts.

ANNOUNCEMENTS:
    • 2-27-2020 This Thursday – New AO Christening at the Vatican – OTB – @ 5:30 –

The Vatican – F3 AO

9245 Fox Lonas Rd NW, Knoxville, TN 37923

    • This Saturday – F3Knoxville TRUEbadours: February 29

Growschool/Q101 next Saturday

F3Knoxville TRUEbadours: February 29
If you have not yet Qd and are interested but not sure how or you just want to fine tune your abilities Check this out. Our first F3 Knoxville Truebadours Convergence Q (Q101 + GrowSchool) will happen on Saturday, February 29th 7:00a, at the Asylum AO. Steam along with other F3Knox HIMs will be leading the charge. If you have questions please reach out to Steam or Abscess.

https://docs.google.com/document/d/10CRLbXnehi2RDX1Ep3mnOUtBpp8OLIV0J7nulIvlNQM/edit?usp=sharing

  • March 28, 2020 F3 Knoxville Convergence @ JUCO

Ice Rescue!

THE SCENE:  A brisk 22 degrees.
F3 WELCOME & DISCLAIMER:  Administered
WARM-O-RAMA:
Finkle Swings OYO
Moroccan Nightclubs x 10 IC
Seal squats x 10 IC
Merkins x 10 IC
Projectivator x 12 IC

Slow mosey to the retaining wall.  Half of PAX go down the fence line, half stay up on the retaining wall.  Both groups do exercises in cadence.  On the fence – dips.  On the wall – squats.  Switchero.

Move to the guardrail.  Half do tempo derkins.  Half do mountain climbers.  Switchero.

THA THANG:

Mosey to Jucomanjaro.  We’re going on a rescue mission, men!  Imagine that Jucomanjaro is an icy mountain and at the top is a frozen lake.  We just received word that a husband and wife have fallen through the ice and need rescue!

Team DORA… Divide into two teams.  One team attempts to scale the icy mountain (runs a set duration, then turns back to meet the other team), while the other team prepares for the rescue mission (performs exercises).  Upon meeting, they switch roles.

…about half way through the workout, one team will make it to the top of Jucomanjaro, where they will find two posts (the couple needing rescue from the ice).  They use the remainder of their time to move these posts down the hill.  At the alarm, they run down and switch roles with the other team…

Each round is 5 exercises and the reps build on each other (e.g. Round 1 = 1 burpee, Round 2 = 1 burpee + 2 iron mikes, Round 3 = 1 burpee + 2 iron mikes + 3 imperial squawkers…)

Round 1:
Team 1 runs 1.5 minutes then turns back.  Team 2 does exercises.
1 Burpee
2 Iron Mikes
3 Imperial Squawkers (4 CT)
4 Clap Merkins
5 Mountain Climbers (4 CT)
BEAR CRAWL until you meet the other team – then SWITCH roles.

Round 2:
Team 1 runs 2.5 minutes then turns back. Team 2 does exercises.
6 Heals to Heaven (4 CT)
7 BBS
8 Parker Merkins
9 Bobby Hurleys
10 Carolina Dry Docks
BEAR CRAWL until you meet the other team – then SWITCH roles.

Round 3:
Team 1 runs 3.5 minutes then turns back.  Team 2 does exercises.
11 Twinkle Toes (single count)
12 Flutter kicks (4 CT)
13 Wide Merkins
14 LBCs (4 CT)
15 Pickle pounders (4 CT)
BEAR CRAWL until you meet the other team – then SWITCH roles.

Round 4:
Team 1 runs 4.5 minutes then turns back. Team 2 does exercises.
16 Merkins
17 Squats
18 Hello Dolly (4 CT)
19 Rosalitas (4 CT)
20 SSH (4 CT)
BEAR CRAWL until you meet the other team – then SWITCH roles.

Back to the shovel flag!

MARY:

No time!

COUNT-OFF & NAME-O-RAMA

22 HIMs 

CIRCLE OF TRUST/BOM:
We had two representations of two very real people, Larry and Chrissy Watters.  Larry and Chrissy live in Nova Scotia, in a cabin on a lake.  One winter when the lake had frozen over, they drove their ATV out onto the ice.  The ice cracked under the weight, the front end of the ATV went through, and they rolled into the water.  Fighting for their lives, they tried over and over to climb out but they couldn’t quite get themselves out of the freezing water.  For 10 minutes they tried but made no progress.  The ice water was sucking the life from their bodies.  Freezing to death, they said their last goodbyes to each other and embraced.  Then Chrissy remembered and said to her husband, “Larry, your Leatherman!!”.  Larry had a Leatherman in his pocket!  He took it out, stabbed the ice the ice with it, drug himself out, then got his wife out – they survived!

Can you relate to Larry and Chrissy Watters while they were in the ice water?  Is there something that is sucking away your vitality – and, like Larry and Chrissy, you have tried over and over and over to get out – and nothing seems to work?

  • …a job that sucks, but you endure it out of obligation or because of momentum. But you get no joy from it and it is sucking away the best of you.
  • …an important relationship that has soured – or is just complacent? It feels like it is sucking your life away.
  • …a dependence on alcohol?  If it is numbing you as a father, husband, or friend – then it is sucking your life away.
  • …pornography? You can’t stop yourself from looking at fake images of fake women – and it is impacting how you relate to your wife – and IT. IS. SUCKING. YOUR. LIFE. AWAY.
  • …or maybe it’s a dream that has gone unfulfilled.  It would be a great thing for you – if only it would happen.  And it is all the waiting and heartbreak that seems to be sucking your vitality from you…

Maybe you need different perspective on your challenge and a change to your strategy ([Chrissy] “…your Leatherman!”)  By that I mean, maybe you need to explain your situation to a trusted friend and ask him, “what is something that I can do to make progress on this?”  If he’s a good and wise friend, his answer might be hard for you to swallow – but you need to listen closely.  His solution to your problem might be, “to get out of debt, you need to sell your house that you never should of bought because you can’t afford it”, or “to overcome your addiction to pornography, you need to get rid of every screen in your home and get a flip phone”, or “if you dream of a big family and haven’t been successful in getting pregnant, maybe it’s time to consider adoption”.

If you haven’t gained any ground on something that is challenging you and limiting the life that you are living, maybe its time for you to enlist a friend for their perspective and insights.

“The godly give good advice to their friends” (Proverbs 12:26)

“Let a righteous man strike me — it is a kindness; let him rebuke me — it is oil for my head; let my head not refuse it.” (Psalm 141:5)

“Faithful are the wounds of a friend…” Proverbs 27:6

MOLESKIN:

Prayers for Dart Gun’s father, Dave, and his ongoing battle with cancer (specifically medications).  Continued prayers for Spotter’s mother and her battle with cancer.  Prayers for Curveball’s family – they lost his nephew 8 years ago and the anniversary of that tragedy is hard.  Praise and prayers for Slappy – his oldest daughter is a teenager!

T Claps for Spotter, the Co-Q today!  This could not have happened without you, brother!

Hat tips to those who inspired the Q and Word today – Drifter for his crazy and hilarious-sounding Q at the Bombshelter a few weeks back and Pool Boy for his JUCO Word a couple of weeks ago, “Press on!”

Here’s a short story of Larry and Chrissy Watters;

ANNOUNCEMENTS:
OTB Bootcamp at All Saints next Thursday!  This is a try-out for a potential new Cedar Bluff-based AO.  Contact Mermaid for details.

Save the date!  March 28th, 7:00am.  CONVERGENCE AT JUCO, BABY!