F3 Knoxville

12 Rounds at the Pound

THE SCENE: Clear, cool, comfortable (for now)
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

SSH x20 IC
Cobra Burpees x5 OYO
Windmills x10 IC
Hindurkins x10 IC
Standard Burpees x5 OYO
Crabettes x10 IC

THA-THANG:
Everybody grab a CMU and come back to the circle. We have a Weinke with 12 exercises. All are 20 reps.
After each exercise, take a lap around the outhouse and come back for the next one.
Exercises:
Squat Thrust
BBS with CMU
Up & Over Merkins (10 per side)
Alpos
Overhead Press (10 per arm)
Weighted calf raise
Flutter Kicks
Weighted Squats
Lawn Mowers (20 per side)
Box jumps (performed at the outhouse retaining wall)
Curls
Front Raise

When you get done, R&R

MARY:
Just a few LBCs while the slowpokes put up their CMUs
COUNT-OFF & NAME-O-RAMA
14 strong with one FNG. Welcome Aladdin’s EH Abu!
CIRCLE OF TRUST/BOM:
When Your Burden is Overwhelming (from utmost.org)
We must recognize the difference between burdens that are right for us to bear and burdens that are wrong. We should never bear the burdens of sin or doubt, but there are some burdens placed on us by God which He does not intend to lift off. God wants us to roll them back on Him— to literally “cast your burden,” which He has given you, “on the Lord….” If we set out to serve God and do His work but get out of touch with Him, the sense of responsibility we feel will be overwhelming and defeating. But if we will only roll back on God the burdens He has placed on us, He will take away that immense feeling of responsibility, replacing it with an awareness and understanding of Himself and His presence.

Many servants set out to serve God with great courage and with the right motives. But with no intimate fellowship with Jesus Christ, they are soon defeated. They do not know what to do with their burden, and it produces weariness in their lives. Others will see this and say, “What a sad end to something that had such a great beginning!”

“Cast your burden on the Lord….” You have been bearing it all, but you need to deliberately place one end on God’s shoulder. “…the government will be upon His shoulder” (Isaiah 9:6). Commit to God whatever burden He has placed on you. Don’t just cast it aside, but put it over onto Him and place yourself there with it. You will see that your burden is then lightened by the sense of companionship. But you should never try to separate yourself from your burden.
MOLESKIN:
Pouring one out for the CMU pile at the Asylum….
ANNOUNCEMENTS:
Donations this month for Safe Haven ministries!

Eezy at the Equalizer

THE SCENE: Clear and mid 50s (I think)
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

SSH x25
Cherry Pickers x5
TN Rocking Chair x15
LBAC x15 fwd, back
Grady Corns x15

THA-THANG:
Mosey to the playground. There’s a cardboard at the playground, and one up and the outhouse.
Do all 4 exercises at the playground, then run to the outhouse and do all 4 there.
Repeat, but drop the last exercise until done.
Playground:
5 Pull ups
10 Merkins
15 Mountain Climbers
20 Monkey Humpers

Outhouse:
5 Burpees
10 Squat Jumps
15 BBS
20 Shoulder Taps

Once done, gather up for 20 more BBS before heading to the tennis court.

At the tennis court, partner up for Doracides.
100 Merkins
200 BBS
300 Squats
400 Half-Burpees (skip the Merkin)
Partner runs suicides across court

Half-burpees were added for the cheetahs…

MARY:
20x Flutter Kicks
20x Wide Flutter Kicks
15x Side Crunches each side

COUNT-OFF & NAME-O-RAMA
Dirty Dozen today
CIRCLE OF TRUST/BOM:
Short word today – Be ye kind to one another, tenderhearted, forgiving one another even as God for Christ’s sake has forgiven you. Focus on the forgiveness. Forgiveness is fully in your court. It doesn’t require an apology, or even knowledge on the part of the one who’s wronged you.
MOLESKIN:
Felt like today was a bit on the easy side of average. Not bad for easing into the week I guess…
ANNOUNCEMENTS:
Donations for Safe Haven ministries!

They that wait upon their partner

THE SCENE: Clear, upper 30s, nice view of the moon. Not too many cool mornings like this left this season!
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

SSH x25 IC
Cherry Pickers x5 IC
Cobra Burpees x5 OYO
Windmills x10 IC

THA-THANG:

Everyone grab 2 CMUs each and farmer carry to the Cloud

Today’s workout is Ruck-Friendly. We have 8 stations, each with a Workout and a Wait. Each Workout has a Ruck and Slick option.
Battle Buddy up, spread out, and attack the stations. While one partner does Workout, other partner holds the Wait. Then switch.
Once both partners have done the Workout, farmer carry to the next station.

Stations:
Knees to Chest (from plank position, feet in swing, pull knees to chest)
Ruck: x20 / Slick: x25
Wait: CMU Rifle Hold

Weighted Squats x15
Ruck: Ruck on, hold 1 block / Slick: Hold 2 blocks
Wait: Canoe

8-ct Body Builders
Ruck: x8 / Slick x10
Wait: Al Gore

Step-ups x10 each leg. Use one CMU on bench to add step height.
Ruck: Ruck on / Slick: Hold block
Wait: Plank

Curls x25
Ruck: Curl CMU or ruck / Slick: Curl CMU
Wait: Rifle Hold

Bench Lunge x5 each leg.
Ruck: Wear ruck / Slick: Hold block
Wait: Canoe

Merkins
Ruck: x15 / Slick x25
Wait: Al Gore

Swings
Ruck: Swing CMU or ruck / Slick: Swing CMU
Wait: Plank

After completing circuit, farmer carry out to the end of the parking lot and back, then repeat circuit.

After second circuit, time’s up! Return CMUs to the pile

MARY:
Out of time today.
COUNT-OFF & NAME-O-RAMA
10 strong this morning!
CIRCLE OF TRUST/BOM:
The wait portion of this morning’s Thang reminded me of Isaiah 40:39:
Yet those who wait for the Lord
Will gain new strength;
They will mount up with wings like eagles,
They will run and not get tired,
They will walk and not become weary.

Obviously, we didn’t gain new strength waiting on our partner this morning, at least not in the short term. But “waiting” in this sense is not about sitting around and twiddling your thumbs until something happens. It’s trusting, hoping, listening, watching for Him to speak or move, and then obeying. In this, you will find you have the strength you need to do all things through Christ.

MOLESKIN:
Good luck to Lebowski on the GORUCK Basic in Asheville this weekend! Hopefully today was some prep for the welcome party…
ANNOUNCEMENTS:
Thanks for supporting Street Hope TN this month!

Are you sure this is a Waxjob Q?

THE SCENE: 50s and not raining… Other than that, not so memorable.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

SSH x25 IC
Cherry Pickers x5 IC
Cobra Burpees x5 OYO
Hindurkins x10 IC
LBAC x15 each way IC
Rockettes x15 IC

THA-THANG:
Bump & Run with 4 corners:
-Merkins
-Lunges
-BBS
-Squats

After 2 full rounds, change up the exercises and do 2 more rounds:
-Mtn Climbers
-Carolina Dry Docks
-Rainbow Drops
-Monkey Humpers

Recover to the outhouse for Mayberry’s Corner – Inverted. Still feet up on the wall, but crab position instead of plank.
Pretty sure nobody actually did this one except YHC…

MARY:
Side Crunches x15 each side
LBCs until time.
COUNT-OFF & NAME-O-RAMA
7 sparse spartans on this spring break Tuesday.
CIRCLE OF TRUST/BOM:
Sunday was Spring Forward, where we “Lose an hour” or whatever… We play our little games and make our silly rules about time, but we can’t actually do anything to change it. All of time is a gift from God. How are you using His gift today?
MOLESKIN:
Pretty straightforward, boring Q this morning. Decent workout, but lacking in Waxjob panache. May have something to do with batflippers yesterday… Will try to get back on my game next time!
ANNOUNCEMENTS:
Still gathering donations for Street Hope Tennessee: Napkins, copy paper, 55gal trash bags!

Loco-Motion

THE SCENE: 50s and breezy
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

SSH x25
Cherry Pickers x5
TN Rocking Chair x15
Failure to Launch x10
Crabettes x15
I forget what else…

THA-THANG:
Today’s workout is all about the journey. All exercises are movements:
Mosey to the CMU pile
Lunge across CMU parking lot back down to the road
Bear crawl across opposite parking lot to the curb
Duck walk back to the road
Mosey past the construction barriers
Inchworm Merkins across parking lot to covered walkway
Carioca the full length of the double parking lot, switch sides halfway
Burpee Broad Jump half the double lot
Bernie all the way to the Cedar Bluff entrance
Crawl bear from speed bump to speed bump
Side lunge half the double lot
Crab walk back
Broad jump back again
Gorilla Shuffle half the double lot, switch sides halfway
Heading back toward the AO, Rev. Lunge from speedbump to speedbump
Fluffy Bunnies (Murder Bunnies with no CMU) to the next speed bump
Jailbreak back to the AO!

MARY:
Out of time today!
COUNT-OFF & NAME-O-RAMA
9 including Honeydew’s 2.0: Paintbrush
CIRCLE OF TRUST/BOM:
Repeat BOM from Asylum last week:
Psalm 37:23, “The steps of a good man are ordered by the Lord: and he delighteth in his way.”
The way is the thing. Of course, the destination is good, but the way is how we get to know Him. Sometimes it seems the way sucks. Sometimes we won’t get to understand, sometimes we won’t get to see why. Sometimes it seems we’re moving backward. But that’s OK, because the one who is ordering our steps knows best.
MOLESKIN:
Good to have Pringle back in the gloom this morning!
ANNOUNCEMENTS:
This month: Donating paper napkins, copy paper, and paper 55 gallon trash bags for Street Hope Tennessee!