Woodshack – Page 77 – F3 Knoxville

Boom!

March 4, 2018 Capn Crunch

THE SCENE:
54 and slight drizzle

F3 WELCOME & DISCLAIMER

WARM-O-RAMA:
SSH x25 IC
4ct Squat x15 IC
4ct Imperial Walkers x15 IC

Count off into teams of 5 and then mosey to the top of the hill next to the parking lot.

THA-THANG:
Bumper Circuit
One group at Stations 1-3, two groups at Station 4. When Q says “go” one team at Station 4 makes the loop to cone 1. All other groups do the exercise at the cones, alternating between the exercises. When the group running gets to Station 1 all the groups shift and the group at Station 4 runs the loop. Rinse and repeat. All exercise are done in either x10, x15 or x20 rep sequences based on physical ability.

Station 1 (at new retaining wall on the trail)
- Box Jumps & Dips
Station 2 (front parking lot)
- Dry Docks &
Station 3 (side parking lot)
- Wide Merkins &
Station 4 (Top parking lot)

MARY

COUNT-OFF & NAME-O-RAMA
38 PAX

CIRCLE OF TRUST/BOM:

ANNOUNCEMENTS:
CSAUP – Bomb Shelter Run THIS SATURDAY!

Wet N Wild

February 22, 2018 Neutron

THE SCENE: Wet and cold
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

• Baby Arm Circles Forward X 10 (4 CT)
• Baby Arm Circles Backward X 10 (4 CT)
• Side Straddle Hops X 20
• Cherry Pickers X 10 (IC) 4 CT
• Mountain Climbers x 20 (4 CT) IC
• Tempo Squats x 10 (3 CT) IC
• Tempo Mercan x 10 IC (3 CT)
• High-knees x 10 IC (4 CT)
• Burpees x 10 OYO
• Mosey around to Pond Parking Lot

THA-THANG:

Pond Parking Lot:

4 rounds of 4 exercises at 4 stations

• 10 Burpees – OYO
• 15 Star-jacks – OYO
• 20 Merkins – OYO
• 25 Squats – OYO

Mosey to the sunken ship.

Sunken Ship

• 10 Box jumps and 15 American Hammers
• Repeat for 5 rounds
• Mosey to the hill in back

MARY:

Flutter Kicks IC 4 CT
Superman Swimmer
Box Cutters IC 4 CT

CIRCLE OF TRUST/BOM:
Being consistent with the small things in life will eventually add up to something great.

Luck of the Draw

February 22, 2018 Ma-am

THE SCENE: 65 humid degrees with a light wind out of the west
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Cherry Pickers x 10, LB Arm Circles x 10, SSH x 15 then skip across the parking lot and back, high knees across and butt-kickers back.

THA-THANG:

14 PAX set out to get better today

Luck of The Draw

2 decks of cards placed at opposite ends of the parking lot. On each card is written an exercise. Random PAX draws a card and calls out the exercise and the face value of the card (which equals the number of reps). PAX runs to the cones placed at the mid-point of the parking lot and performs the exercise and the prescribed number of reps. After completion, run to the opposite curb where a card is drawn and the exercise is called. Exercises are performed at the mid-point of the parking lot (run 25 yards-exercise-run 25 yards), rinse and repeat.
Mosey toward the sand-bag barricade while singing cadence (message me if you want the cadence)
Pine Tree Hill with a Battle Buddy
Pick a battle buddy. Buddy 1 runs to the pine tree at the top of the hill, touches the tree and returns. While Buddy 1 is running, Buddy 2 is performing an exercise with a CMU. When both have completed 1 run and 1 set of the exercise, round 1 is complete and Round 2 begins. The exercises are as follows and all are performed with a CMU:
- Round 1 Clean and Press
- Round 2 Squats
- Round 3 Bench Press
- Round 4 Rows
- Round 5 Overhead Press
- Rinse and Repeat
Mosey back to the Grinder slingshotting with the CMU. Buddy 1 runs while Buddy 2 does 5 Merkins. When the Merkins are complete, Buddy 1 runs to catch Buddy 2. When he catches him, Buddy 2 does 5 Merkins while Buddy 1 runs with the CMU. Continue to the Grinder.

MARY:
25 Big Boy Sit-Ups, 10 Flutter Kicks, 10 Slutter Kicks
COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
My oldest son Eli is on the autism spectrum. A while back he observed his younger brother and me interacting with some friends of mine in town. Later that night, he shared with me that he wished he was like me and Luke. His desire was to be able to interact better with people and be more comfortable in social settings. I shared with him that I would not change him even if I could, that what made him special was that he has a unique perspective and gifts that are different than mine. I told him his mom and I have always referred to him as our magnificent puzzle and that we love who and what he is, no matter what. He went on his way and returned a little while later and put his arm around me and said, “I love you, dad.” The word this morning was that sometimes all of us need to hear that our Father loves us unconditionally, defects and all. We are his wonderful creation. Jeremiah 1:5 says “before I formed you in the womb I knew you, before you were born I set you apart.” The Creator of the universe knows me, a screwed-up dude in Maryville, TN. And that is pretty awesome.
MOLESKIN:
Thank you to my Bomb Shelter brothers for the support and encouragement on my VQ. I love you guys, you are the best.
ANNOUNCEMENTS:
2/23/18 Meet at the AO around 5:15-5:30 to set-up for CSAUP, there will be a little running, a little driving and a little fellowship at Public House for Fermentation Friday.

2/24/18 CSAUP at 6 AM sharp. Please park in the parking lot of the Methodist church adjacent to the park.

The Hydra

February 17, 2018 Butterfingers

THE SCENE: Warm and Wet
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

Side Straddle Hops@30
Arms Circles B/F@15
Cherry Pickers@15
Indian Run to Troll Bridge

THA-THANG:

Three rounds on the grinder in groups of two….

Everyone started at a station (1-9) in groups of two and did the exercise for the round. One person at station 1 ran to the troll bridge for some battle ropes with the hydra. The second team member ran to meet his teammate once the battle started. The returning teams started back on round two exercises at station 9, and continued until the third round moving down each time while a new team went to battle the hydra.

#	R1	R2	R3
0	Double Waves @40	Rope Throws@40	Lateral Waves@40
1	CMU Rows	CMU Curls	CMU Rows
2	Overhead Press	CMU Decline	Overhead Press
3	Squats	Tuck Jumps	Squats
4	Burpees	Mountain Climber	Burpees
5	Big Boys	LBC’s	Big Boys
6	Kettle Bell Swing	Kettle Bell Press	Kettle Bell Swing
7	Side Straddle Hop	Hill Billy’s	Side Straddle Hop
8	Flutter Kick	Hello Dolly	Flutter Kick
9	X-Cross Situp	American Hammer	X-Cross Situp

MARY:
CMU pass around the circle on the 6 and finishing with some leg throw downs…

COUNT-OFF & NAME-O-RAMA
15 Men Battled the Hydra: Butterfingers, Deep Dish, Drifter, Fins, Flash, Iceman, Moses, Mr. Rogers, Pinnocchio, Pup, Snorkel, Squeaker, Squiggly, Waxjob, and Woodshack.
CIRCLE OF TRUST/BOM:
The hydra is a metaphor for our own self doubt, fear, and anger. Negative emotions can only create more harm in our life. Remember emotions are not something that happen to us. We choose how to react to our emotions and we can only become better by cauterizing negative thinking and defeating the hydra.
MOLESKIN:
HYDRA LERNAIA (Lernaean Hydra) was a gigantic, nine-headed water-serpent, which haunted the swamps of Lerna. Herakles (Heracles) was sent to destroy her as one of his twelve labours, but for each of her heads that he decapitated, two more sprang forth. So with the help of Iolaos (Iolaus), he applied burning brands to the severed stumps, cauterizing the wounds and preventing the regeneration.

Birthday Treats!

February 17, 2018 Fins

THE SCENE: Beautiful 45ish degrees, no rain!
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH x25
Squats x15
Jog across parking lot at 25%, back at 50%
Jog across parking lot at 50%, back at 75%
Lung halfway across lot, jog rest of the way. Same back.
THA-THANG:
4 exercises on each side of the grinder, 25 reps of each (down by 5 each round) and defensive slide across the grinder after each exercise. The twist? When I call out “It’s your birthday (insert name)” everybody runs over to the cones and that person calls out the present they want for their birthday. Everyone does what that person calls, then we go back to where we were on the grinder and continue on.

Exercises on grinder:

Rows with CMU
Goblet Squats
Box Jumps
Iron Mike

Patty Cake Merkins
Dips
BBS elbow tap at top w/ partner
American Hammers

The Presents:

Mr. Rogers – Bear crawl down, lunge back
Woodshack – wheelbarrow halfway, jog to end and do V-ups. Switch on way back.
Snorkel – Groucho walk forward and backward
Squiggly – Bear crawl halfway, 25 LBCs, bear crawl rest of way, 25 LBCs, reverse back.
Drifter – Drunken ape crawl across, bernie back
Pinocchio – Fiddler crab across, bernie back
Rusty – Burpee dans across, Lt. Dan Back (4:1 for both)
Moses – Inch worm merkins there and back
Flash – Bernie there and back
MARY:
Boxcutters x20
LBCs to cash out
COUNT-OFF & NAME-O-RAMA
10 HIMS to battle Sad Clown syndrome this morning with no FNGs
CIRCLE OF TRUST/BOM:
I turn 25 tomorrow and I started thinking about how over a quarter of my life is now gone. My first instinct was to think of what I have not done and regrets that I have. We need to learn from the past, but stop focusing on things that we cannot control. We need to focus on what we can do today to make sure that we have no regrets 25 years from now. We need to focus on what we can do to make up for those things. I regret not surfing in Australia when I was there because I was too self conscious. Now, I focus on when I will take my wife to Australia and we will go surfing together. I am focusing on a solution, not on what I did wrong.

ANNOUNCEMENTS:
Alcoa CSAUP in ONE WEEK! Be there!