F3 Knoxville

Tag: Waxjob

Sandbaggin’ it

THE SCENE: Muggy. Just muggy. Started sweating just doing Cherry Pickers.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
For possibly the first time ever, YHC started out with something other than SSH:
5x Cherry Pickers IC
15x Tn Rocking Chairs IC
10x Tempo Merkins IC
10x Tempo Lunges IC
5x Cobra Burpees OYO

THA-THANG:
Everyone grab a CMU and mosey over to the Dragon. There are 16 cardboard stations laid out a couple feet apart along the path, with a 90lb sandbag at the end.
Starting at the sandbag, everyone mans a station with no skips, leaving the ones at the end unmanned (YHC was prepared for a crowd…)
First PAX schleps the sandbag straight up the grass hill and back down around the path while everyone else does the exercise at their station AMRAP until he gets back.
He hands the sandbag to the next PAX while everyone moves up a station, and then goes to the last manned station.
Once everyone has done each station and carried the sandbag, everyone goes down to the end where the unmanned stations are, grabs a cardboard, and brings it back where they were. Repeat the AMRAPS/Sandbag carry.
For the third round, there are now two options at each station. Each PAX picks which exercise to do at each station.
Round 1:
Calf Raise
Twist Lunge
OHP
Ice Skaters
Curls
V-ups
Squat Thrust

Round 2:
Wood Choppers
Blockees
Squats
Tricep Extensions
Bent Rows
Up/Over Merkins
Alpos

Round 3:
To each his own.

MARY:
Bring the blocks back to the AO. Props to Repeat for schlepping the sandbag and Lebowski for doubling up on the CMUs!
COUNT-OFF & NAME-O-RAMA
8 PAX managed to avoid drowning in the wet air.
CIRCLE OF TRUST/BOM:
My mother in law passed away from Alzheimers about a month ago. As the disease progressed and took more of her mind, she forgot who anyone was. But she never forgot the Lord, and still talked to Him and about Him to all of us. At her Celebration of Life service, we played the old hymn “It Is Well”, because even until the end she knew that it was well with her soul. Ended the COT by singing that hymn.
MOLESKIN:
Thanks to Matlock for calling out the CMUs! The PAX moved a lot of weight today!
ANNOUNCEMENTS:
Off the Chain coming up August 21st! Sign up! Also sign up for Hardship Hill… This will be year 4 and it’s bigger and better every year!

4 corners

THE SCENE: 71 and foggy
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
0 burpee

5 cherry pickers

1 burpee

25 SSH

THA-THANG:
Mosey over to the largest parking lot and look at the 4 corners. Battle buddy up. 4 stations and each station have 3 exercises. You partner runs to the next corner and back while you do the 1st. then you run and come back and do the 2nd.

  • 1st station
    • Burpees
    • lunges
    • Welsh Dragons
  • 2nd station
    • V-Ups
    • Air Taps
    • BBS
  • 3rd station
    • mountain climbers
    • pickle pounders
    • monkey humpers
  • 4th station
    • CDD
    • hand release merkins
    • shoulder taps

MARY:
No time
ANNOUNCEMENTS:
off the chains event.

(No) Cones of Shame

THE SCENE: Low 70s and clear. Moon is supposed to be just about full, but must be below the horizon.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
25x SSH IC
5x Cherry Pickers IC
5x Cobra Burpees OYO
15x Rockettes IC
10x Tempo Lunge IC
10x Tempo Merkins IC

THA-THANG:

Mosey to the skate park and partner up for some Dora.
100 V-Ups
200 Squats
300 Shoulder Taps
Flutter kix for the six
Running partner crosses the skate park, vaults over the wall, one burpee, vaults back over and returns to relieve.

Mosey back to the AO and grab a CMU. Line up by the tennis court.
First man in line calls exercise for 25 reps. Run to the light pole and back. R&R.
Exercises called:
Tricep Extension
Squat Thrust
Lawn Mower
Curl
Blockee
That’s about enough… Put up the blocks.

MARY:
25x Flutter Kicks IC
15x Crunches IC

COUNT-OFF & NAME-O-RAMA
9 PAX this morning, not including the maniac who came streaking out of the woods.
CIRCLE OF TRUST/BOM:
I struggled with motivation at work yesterday. I certainly didn’t give it my all. As I lay in bed reflecting, Colossians 3:23 came to mind: “Whatever you do, work heartily, as for the Lord and not for men.” I was working for men yesterday, and men who I didn’t feel necessarily deserved “hearty” effort at the. But the Lord deserves such all the time.

MOLESKIN:
YHC arrived early with a plan to set up some laps at the track. Hopped out of the car and dug around in the back for my cones. Where are they? Oh… I left them at Shamrock last time I Qd over there. Crap. Time to audible!

ANNOUNCEMENTS:
Off the Chain coming up Aug 21! Get signed up!

Crazy 48s, Bomb Shelter edition

THE SCENE: Dry, but with the usual midsummer thick-as-pea-soup air.
F3 WELCOME & DISCLAIMER
Pretty sure the disclaimer happened… YHC was a bit late getting down to Alcoa.
WARM-O-RAMA:
25x SSH IC courtesy of Drifter
5x Cherry Pickers
10x Rockettes
10x Imperial Squat Walkers
10x LBAC each way

THA-THANG:
Crazy 48s on the grinder:
24 merkins at Pavalon end, 24 at the Scrapyard for a total of 48
Half-lap mosey around the park (about a quarter mile)
12 merkins and 12 iron mikes at each of the 4 corners of the grinder for 48 each
Half-lap around the park
8 merkins, 8 iron mikes, and 8 V-ups at each corner plus the midpoints of the long sides. 48 each again.
Half-lap around the park
6 each of merkins, iron mikes, V-ups, and 8-ct body builders at each corner of a figure-8 around the grinder for the last 48.

MARY:
Just finished the last 48 right on time. No Mary today.
COUNT-OFF & NAME-O-RAMA
11 came out to kick Thursday square in the jaw.
CIRCLE OF TRUST/BOM:
My mother in law passed away from Alzheimers a couple of weeks ago. As the disease progressed and took more of her mind, she forgot who anyone was. But she never forgot the Lord, and still talked to Him and about Him to all of us. At her Celebration of Life service, we played the old hymn “It Is Well”, because even until the end she knew that it was well with her soul. Ended the COT by singing that hymn.
MOLESKIN:
Terribly sorry about being late. But those 48s would have been a bit crazier if I hadn’t turned around for a pit stop.
ANNOUNCEMENTS:
So much to do! 2.0 workout next weekend, Off the Chain next month. Sign up!

Modified Tabata

THE SCENE: 71 and wet-ish
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
0 burpee

left over right

1 burpee

cherry pickers

2 burpees

35 SSH

3 burpees
THA-THANG:
Mosey to the CMU pile and pick up a coupon. We have 2  sets of 35 intervals. 2 minutes of work and 10 seconds of rest then on the to the next. I will list the work below.

  • curls
  • freddy mercury
  • air taps
  • welsh dragons
  • OHP
  • LBC
  • triceps extensions
  • merkins
  • squat thrust

time got away from us. we fellowship moseyed back to the AO

ANNOUNCEMENTS:
Gentlemen, the date for the Dog Pound’s CSAUP is being moved to Saturday, August 21. 2ish hours of a boot camp workout, followed by a feast of biscuits and gravy. CSAUPs are fun and challenging, and a great way to meet other F3 men from around Knoxville. We will be working in TEAMS of 3 (you’ll be added to a team if you are by yourself). Sign up here…
https://docs.google.com/spreadsheets/d/15aAa8W8hRuznBfw7HGJqk2HV-0Wbmjat76YaIxqQOPM/edit