F3 Knoxville

Author: Waxjob

Earn the Stargazers!

THE SCENE: Started out clear and bright, but clouds and fog moved in to keep us cool.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH x25 IC
Cherry Pickers x8 IC
SSH x5 more just for Crawdad, who rolled up late…
Crabettes (Like Rockettes, but from crab position) x20 IC
Cossack Squats x20 IC
Mountain Climbers x10 IC
Walk toes forward as far as possible toward planche position for 10 more IC
Walk toes backward until abs are fully engaged, 10 more IC

THA-THANG:
Mosey toward the base of Everest, stopping about halfway for 15 Inchworm Merkins OYO

At the base of Everest, 10x Travoltas each side

Promised everyone 30s of Stargazers after an AYG charge up Everest. If you can breathe when you get there, you didn’t push hard enough…
30s count is OYO, then flutters until everyone has had their 30s.

Everyone grab a CMU-equivalent coupon (1 per person) and partner up.
Coupons go in a line about 10 yards away. Entire group goal is to move all coupons to a line about 70 yards away.
One partner runs to the nearest coupon, does 3 Burpee Broad Jumps with coupon to advance, then mosey back to switch with partner.
Stationary partner alternates between squats and crabettes after each trip.

Once all coupons are across the line, everyone grab one and mosey partway down Everest, line up across the hill for Tombstone Toss.
Everyone toss coupon as far up the hill as possible. Bunny hop to your coupon, pick it up, and continue hopping until you reach the furthest one. Once everyone has arrived at the furthest one, toss again.

When everyone has reached the top of the hill, put away coupons and 10 Hand Release Merkins OYO.

Mosey back toward the AO, stopping at the corner for a 30/30/30 of merkins, big boys, and squats.

Q noticed the big ol’ stone block monument thing just sitting there, so 10 Derkins on the block

MARY:
Mary started out with 10ct Stargazers, just because I’m nice…
30x flutter kicks IC (with a small rest as Crawdad attempted to avoid being run over…)
15x slutter kicks IC
15x side crunch IC (each side)
4x Row Your Boat (caused a bit of a scene since traffic is kinda picking up in the park by this point)
Everyone had to hop up and allow a vehicle to exit the parking lot. This presented a great opportunity for some Monkey Humpers (x15 4ct IC)
10x Shoulder Tap Merkins
About 30s of OYO SSH to finish out the hour.

COUNT-OFF & NAME-O-RAMA
13 strong this morning, including one FNG – Snoopy (Terry Hill)
CIRCLE OF TRUST/BOM:
Ephesians tells us to love our wives as Christ loved the Church and gave himself for her. The thing that first comes to mind when you hear this is how He died for us. As men, we like to think, “Yeah, I’d die for my wife.” However, Christ gave himself fully, not just on the cross, but daily as he lived on earth. He walked dusty, excrement filled roads, lived day and night with 12 of the most annoying, bad listening, etc. guys you can imagine. Did everything that sucks with no thought for himself, poured his life into them. Through each day, look for opportunities to give yourself in those kinds of ways.
MOLESKIN:
I forgot about the Saturday relocation to the upper parking lot… Much appreciation for Hawk running down and getting me before time to start the beatdown! I had a great time working out with the Asylum PAX this morning. F3 Knoxville is full of HIMs – I would encourage everyone to be promis-Q-ous and make your way around to as many AOs as you can. Don’t worry, you don’t have to do them all in a single week!
ANNOUNCEMENTS:
Sendoff this morning for Soot (Daniel Anders) at the Overlook. Heading off to be stationed in Colorado Springs.

Humpty-Dumpty

THE SCENE: 72. Pretty humid.  Wispy clouds scuttling across the pale face of the waning gibbous moon.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH x30 IC
Crab Kicks x(something… PAX lost the count after 1. I blame Mayberry.)
Windmills x10 IC
Travoltas x10 each side IC
Cossack Squats x20 IC
Hand Release Merkins x10 OYO

Special add-on of 5 burpees for every vote of “*&$## Waxjob!” in last night’s poll about swimming in the beatdown… Surprisingly, only 5 burpees!

THA-THANG:

Grab a battle buddy, grab one CMU per team, and mosey to the hockey rink.

Line up on one side for some Humpty-Dumpty Dora 1,2,3!
Partners share 100 merkins, 200 big boys, and 300 squats.
As one partner does reps, other partner:
-Runs to opposite wall,
-Picks up CMU and sets it on the wall
-Vaults over the wall
-Sets CMU on the ground
-Runs to the asphalt and does a burpee
-Reverses the wall process with CMU and does another burpee
-Runs back to partner

After a 10 count, line up along the end line for 7s OYO: 8-count Body Builders on one end, Squat Jumps on the other.

Gather up CMUs and head back to the AO

Surprisingly, only one Humpty Dumpty had a great fall. 10 burpees all around in memoriam.

MARY:
On your six for 15x Flutter Kicks IC, hard switch to 15 more Slutter Kicks IC
Left-Right-Center LBCs OYO until time
COUNT-OFF & NAME-O-RAMA
19 PAX today including FNG Earwig! (Jerry Valentin)
CIRCLE OF TRUST/BOM:
Ps. 37:4 – “Delight yourself in the Lord, and He will give you the desires of your heart”.

Sounds great. “God’s gonna give me everything I want!” But that’s not what it says. He will give you the desires of your heart. His desires for you will be planted in your heart, such that they become your desires. These are his best for you, and these are what He will fill!

MOLESKIN:
I posted a poll last night to see who was interested in a swimming leg for today’s beatdown. Can’t say I was surprised by the responses to the negative, but also just a hair disappointed. That cool water woulda felt good this morning…
ANNOUNCEMENTS:
Lunch this Thursday… It’s gonna happen! Also don’t forget F3-Versary first weekend in November.

Put away your toys

THE SCENE: Nothing to write home about… Mid 70s, maybe not so humid
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
23x SSH IC (just until Trolley reached the circle…)
10x Travoltas each side IC
Cossack Squats IC – Chaco picked rep count of 23!
10x Hindurkins IC

THA-THANG:
Mosey in the direction of the coupon pile
Stop halfway for 15x Big Boys OYO
Continue to the back of the maintenance building and grab a CMU
15x Overhead Reach BBS OYO
Mosey with CMU to the parking lot near the fitness center

4 corners of large grassy area each have an exercise on cardboard weinke.
Start at Corner #1 with 10x HR Merkins
Mosey with CMU to Corner #2: 16x Catalina Wine Mixers (8 each arm), 10x HR Merkins
Bear crawl pushing block to Corner #3: 30x Pickle Pounders, 16x Wine Mixers, 10x HR Merkins
Mosey with CMU to Corner #4: 20x Carolina Dry Docks, 30x Pickle Pounders, 16x Wine Mixers, 10x HR Merkins
Crawl Bear pulling block back to Corner #1 (Flutters etc until 6)

Next lap around: Flip the card over to reveal leg exercises!
For time, just mosey w/CMU to each corner. No accumulator either – Just the one on the card
10x Prisoner Get-up (each leg)
15x Squat Jump
30x Monkey Humpers (single count)
10x Donkey Kicks
More Ab work for the 6…

Time to put the toys away! Mosey back to the maintenance building.

Mosey back to the AO, stopping halfway for 10 more BBS OYO

MARY:
Got home 1 minute past curfew… No Mary today.
COUNT-OFF & NAME-O-RAMA
8 PAX today – A Wednesday record according to Booster!
CIRCLE OF TRUST/BOM:
As most of you know, we’ve been prepping our house for sale. This presents a number of opportunities for… friction. The thing that can grease that friction and keep it from flaring up and causing a fire is Love. Not touchy-feely type of gushy love, but Love that lays down Its life for another. Here’s the description of what love does. Read from The Message because this is a very familiar passage, and sometimes we can gloss over the words when we know them so well…

From 1 Cor. 13 (The Message)
No matter what I say, what I believe, and what I do, I’m bankrupt without love.

Love never gives up.
Love cares more for others than for self.
Love doesn’t want what it doesn’t have.
Love doesn’t strut,
Doesn’t have a swelled head,
Doesn’t force itself on others,
Isn’t always “me first,”
Doesn’t fly off the handle,
Doesn’t keep score of the sins of others,
Doesn’t revel when others grovel,
Takes pleasure in the flowering of truth,
Puts up with anything,
Trusts God always,
Always looks for the best,
Never looks back,
But keeps going to the end.
Love never dies.

MOLESKIN:

ANNOUNCEMENTS:
Truckin’ to the Pound is this weekend!  Don’t forget to mark your calendars for the F3 Anniversary first weekend in November.

Catch Ya On the Flipside

THE SCENE: Not even 70 degrees. Is this really July?
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Cherry Pickers x8 IC
SSH x25 IC
Cossack Squats x8 each leg
Warmup lap around the tennis court
Rainbow Drops x10 IC
Hindurkins x10 IC

THA-THANG:
Grab a CMU and head to the grassy field by the playground. Cones set up in a square about 16 yards apart.
Each cone has a card with an exercise.
Bears and Blocks to the first cone and do that exercise.
Bears and Blocks to next cone and do first cone exercise plus next cone exercise.
Continue to 3rd and fourth cone, adding exercises escalator style.
Abs for the six.
Once six is up, Blocks and Bears (backward bear crawl with block) to first cone. Drop that exercise, do the other three.
continue back down the escalator. Exercises:
10 Hand Release Merkins
30 Pickle Pounders
20 Carolina Dry Docks
16 Catalina Wine Mixer (8 each arm)

Guess what… Every card has a flipside! Repeat above, except crab walk carrying CMU on abdomen.
First round forward, second round backward. Exercises:
10 Knee-Up-Down each leg (same as Catalina except going from standing to kneeling and back)
30 Monkey Humpers
10 Donkey Kicks
15 Squat Jumps

MARY:
Cool-down lap around the tennis court.
Flutter kicks x20 IC
Switch to slutter kicks without breaking cadence – x15
Left-Right-Middle crunches x15
Crab Kicks x15 IC
Big Boys x20 IC

COUNT-OFF & NAME-O-RAMA
6 PAX this morning, plus a flying EH who stayed for about a lap and a half around the cones. Didn’t make it to Name-O-Rama. Hope to see him again…
CIRCLE OF TRUST/BOM:
Word courtesy of F3 Ruud (Curt Williams) – Texted to our small group men:
“The Spirit has really been impressing Phil 4:6-7 on me lately. Not just for the really difficult stuff – which is when I would more likely think of this – but lately He’s been instructing me that this is for EVERYTHING (duh… like it says). It has taken such a load off of the many smaller daily concerns and decisions and really helps increase the listening (even though I’m still a poor listener).”

Phil 4:4-7 (ESV)
Rejoice in the Lord always; again I will say, rejoice. Let your reasonableness be known to everyone. The Lord is at hand; do not be anxious about anything, but in everything by prayer and supplication with thanksgiving let your requests be made known to God. And the peace of God, which surpasses all understanding, will guard your hearts and your minds in Christ Jesus.

MOLESKIN:
Glad to have Repeat and Dilbert come down and play in the grass with us! Wish we had known the FNG wasn’t going to be able to stay. Hope he got enough taste to come back…
ANNOUNCEMENTS:
Praise for Drifter’s M and upcoming 2.0 doing well! Lots of prayer all around for loved ones battling cancer. Seems like it’s all around.
Don’t forget Kickball (8/18)
Quarterly 3rd F August 11 at the Overlook
2nd annual Truckin’ to the Pound 8/25

Q-nniversary

THE SCENE: As expected. Hot. It’s summer.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Today is the 1 year anniversary of my very first Q…
3x: Burpee, HR Merkin, Failure to Launch, Donkey Kick
6x: Burpee, HR Merkin, Failure to Launch, Donkey Kick
5x: Burpee, HR Merkin, Failure to Launch, Donkey Kick

THA-THANG:
Mosey to cones and partner up.
Broken wheelbarrow: only one handle. Other leg flaps in the breeze.
BW to first cone, 3 merkins. Second cone, 6 merkins. Third cone 5 merkins. Switch legs and repeat for cone 4, 5, 6.
Switch partners and BW back
Lots of modifying going on, including the Q. Next time switch partners too instead of just switching legs.

Grab 2 hand-size rocks and mosey to the maintenance building, stopping halfway for overhead reach with coupons x10 IC.

At the maintenance building, grab 2 landscape CMUs for Rock the Block merkins:
Start in plank with hands on 2 blocks (rough side up). As called, keep plank and rotate blocks forward, backward, in, or out followed by a merkin.
Follow Q until smoked.

Pair up in groups of 3. One man carries CMU to top of hill, one man keeps hand-size coupons, one man running.
Dora style exercises, 165 each. Makes Three hundred and sixty fives.
Top of the hill:
Fwd raise
Bent over row
Tricep Extension

Bottom of hill:
Flys
Side raise
Shoulder press

Mosey back to the AO, stopping halfway for overhead reach with coupons x10 IC.

MARY:
Dagnabbit, outta time!
COUNT-OFF & NAME-O-RAMA
Almost had 13 PAX on Friday the 13th… Until Trolley rolled in.
CIRCLE OF TRUST/BOM:
Nothing profound, just encouragement to step in and Q. The hardest part is signing up. After that, anyone will be happy to help you out however much you need. It’s good for us, good for you!
MOLESKIN:
Appreciate the Super Ocho folks rolling through today! Some of you guys are starting to look tired…
ANNOUNCEMENTS:
3rd F coming up soon! Details to follow.