F3 Knoxville

Tag: Woodshack

With Friends like these….

The Scene: The Asylum

Clear, 32 degrees but we got warm quick.

Intro and disclaimer

Warm up: SSHX20, 5 burpees, 10 lunges, 15 Merkins, 20 squats

The Thang:
Fun with friends (two 40ish lb logs, 2 50lb sand filled tubes, 4 CMUs )
Count off to 4 teams
Team members take turns carrying logs, pipes and CMUs, (they can never touch the ground.)
Mosey along trail towards Everest.
Stopping at cones (5) to do:
5 burpees
10 lunges per leg
15 Merkins
20 squats

At Everest:
Climb to top of Everest to the road adding “injured” men to each team they have to carry up
At top, all do flutters till 6 catches

Continue mosey going east down road back to AO
Set down logs and CMUs at Cone 1

At AO: Start with teams at each station and do exercise for 90secs. Run to next station.
1) 10 CMU, pipe or Log presses (may share log) and 10 squats…repeat
2) sprint suicides down Bernie back
3) toe touch Merkins x10 & BBS x20 repeat
4) bear crawls to circle (40 yards) and back then flutter kicks
5) inch worms to cone and back
6) bunny hops back and forth repeat
7) plank jacks x20, Bobby Hurley’s x20 repeat
Line up on curb for an all out sprint down and back long ways. Circle up.

MARY:
Flutter kick until several audible groans are heard then add 10 more, Boat- canoe with “rowing” And Plank leg lifts

COT and Name o Rama

Waffle house, G6, earwax, Franke, Leonardo, double wide, bluebird, Snitch, mogul, pusher, cat gut, rainbow, abacus, Flanders, proton, would shack, QVC, walkabout, Rusty, QuickBooks, worm,  Pfeiffer, belding, Bonnie, Frenchy, dimples, plunger, cheatsheet, Coolio, detention, butterfly, Fabio, Gibler, porcelain, Doubtfire, Charman, compost, Cap’n Crunch, Umbro, tank

BOM:
First line in a great book called A Purpose Driven Life is….
Its not about you.
Quit being the center of your universe.
Stop thinking what do I want, what do I need, what can I get out of this.
Today’s society is all about me.

This week think about how you are putting yourself in front of others. Your wife…your kids….your neighbor.
Change where you are in line.

Moleskin:  it was a little chaotic today, at first but the teams showed good teamwork by sharing the load on the mosey. It’s always a blessing for me to come out to the asylum and spend time with this crew. Great job today by all, sorry about the phone glitches and throwing the BOM out of order.

There and Back Again

The Scene
35 and windy

 

The Thang
Buy In:

  • 50 Mountain Climbers
  • 40 crunches
  • 30 ruck presses
  • 20 ruck curls
  • 10 ruck burpees (ruck off)

Ruck to movie theater (2.6 miles) along the Greenway.

At the theater, perform 21-15-9 (3 rounds of each exercises: 21 reps, 15 reps, 9 reps)

  • Zerker Squats (ruck in front)
  • Overhead Press
  • Ankles-to-Knees
  • Ruck Curls
  • Burpees (ruck off)

Ruck back to SP (2.6 miles).  Along the way stop twice for 20 Merkins & 20 Squats.

 

At the SP, Buy Out:

  • 50 Mountain Climbers
  • 40 crunches
  • 30 ruck presses
  • 20 ruck curls
  • 10 ruck burpees (ruck off)

 

Go home and enjoy a warm cup of coffee!

Back day with a little leg…

26 showed up to work the other half of the body.  Great day for back!

5:30 COT

  • Side Straddle Hop X 25
  • Imperial Squat Walkers X 15
  • Baby Arm Circles x 15 each way
  • Merkin x 15
  • Bropees x 10

Bermuda Triangle – 2 Second Hold-  3 Stations. 1- Pull-up, 2 Rows, 3- Wall jumps/step-ups.

Break up into four groups and run to each station.  Every time you pass the Flag Pole do 10 Blockees.

  • 10 Pull-Ups x 4 rounds
  • 20 Picnic Table Rows X 4 Rounds
  • 20 Wall Jumps or step up x 4 Rounds

Aiken Legs – Play Ground Done in succession with no rest — 20 Squats, 20 Box Jumps, 20 Mary Catherine Lunges (10 each leg) – Run around lot.

  • 20 Superman swims x 2
  • 20 pickle pounders

Dora Duece – 2 trips up each exercise (add additional if time)

  • Squat to overhead press
  • Bent over Rows

Cash Out – Burp and Merc Ladder -1 Burpee increasing the push-ups every time up to 10

BOM – Take time to invest in others.

All The Things Go On The Shelf

THE SCENE: Low 50’s, quite pleasant for December
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

  • SSH x 20
  • Imperial Squat Walker x 15
  • Single Leg Burpees x 10 each leg
  • Cherry Pickers x 10

THA-THANG:

Mosey to Waxjob’s hill. Last PAX 5 Diamond Merkin, other PAX Heel-up lunges, Last PAX Sprint to front. Indian style.

4 rounds, 3 exercises,  12 4 count reps IC. Jailbreak down hill and Bear Crawl back up after each exercise.

1)Tempo Merkin, Single Leg Squat-Touch rt, Flutter Kicks,

2)Wide Tempo Merkin, Single Leg Squat-Touch lt, Roll up V ups,

3)Tempo Military Merkin, Double Step Heisman, In and outs,

4)Tempo Plange Merkin, Smurf Jacks, Bicycles.

Mosey to Grinder

CMU set 4 rounds:

1)Pick it up and put it on the shelf with CMU x 20 IC alternate sides each round

2)Reverse curls with CMU x 20 OYO

3)Side Tri Rise x 20 OYO alternate sides each round

MARY:

  • Dr. W x 15
  • Scissors x 25 on Q
  • Big Boy Situps x 20
  • Superman/Banana

COUNT-OFF & NAME-O-RAMA
13 PAX and no FNGs
CIRCLE OF TRUST/BOM:

The Leader and Stress

Have you discovered the difference between problems and facts? Problems are things we can do something about; we can solve problems. Facts are things we can do nothing about; therefore we do well not to worry about them. We apply energy only to those things we can change. We can feel peace and act with poise, because we no longer beat our heads against an unbreakable wall.

Psalm 23 reminds us of what God alone can control and what we can control. It distinguishes between problems and facts. It defines God as…

  • our possession (v. 1)
  • our provision (v. 1)
  • our peace (v. 2)
  • our pardon (v. 3)
  • our partner (v. 4)
  • our preparation (v. 5)
  • our praise (v. 5)
  • our paradise (v. 6)

Psalm 23

A psalm of David.

1 The Lord is my shepherd;
I have all that I need.
2 He lets me rest in green meadows;
he leads me beside peaceful streams.
3     He renews my strength.
He guides me along right paths,
bringing honor to his name.
4 Even when I walk
through the darkest valley,[a]
I will not be afraid,
for you are close beside me.
Your rod and your staff
protect and comfort me.
5 You prepare a feast for me
in the presence of my enemies.
You honor me by anointing my head with oil.
My cup overflows with blessings.
6 Surely your goodness and unfailing love will pursue me
all the days of my life,
and I will live in the house of the Lord
forever.

MOLESKIN:

ANNOUNCEMENTS:
3rd F event this Saturday 8:30 at the Outlook behind Stefano’s on the strip. G-6 Wardaddy has a word to share. Breakfast provided but bring a few bucks to chip in. We can carpool up from the Bomb Shelter for anyone interested.

Master the Mundane

THE SCENE: 35 and perfect
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Woodshack led the charge on the warm up. All I know is I was warm for the meat of the workout. If interested ask Woodshack but as you could imagine it was stuff you would do if he would have played at Lockhaven State!!
THA-THANG:

We did the same thing the whole time. 4 corners with diamond merkins, Bobby Hurley’s, C Dry Docks, BB Situps. Also ran up a hill and did lunges in between.

MARY:
Woodshack took over here as well. Did cool ab stuff to work our gut. Iron cross flutter things that were fun!!
COUNT-OFF & NAME-O-RAMA
35 brave men!!
CIRCLE OF TRUST/BOM:
Master the mundane. Doing the same thing all day can be boring but God has called us their for a reason and we are to do it to the best of our abilities!
MOLESKIN:
Great Day!
ANNOUNCEMENTS:

3rd F this Saturday and sign up to Q