F3 Knoxville

Author: Waxjob

2 Forward, 1 Back

THE SCENE: Just about the worst you can get… 34 and raining. Not much shelter available at the Truck Stop either.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH x30
Cherry Pickers x5
Windmills x10
Quad stretch
Tempo Squats x10
Tempo Merkins x10
THA-THANG:
Soggy cardboards laid out around the path with exercises and reps… Start at the first cardboard, then go 2 forward, do exercises and 1 back, do exercises, until there’s no more cardboard.

Layout was:
15 Burpees
25 Merkins
30 BBS
25 Catalina Wine Mixers
25 Monkey Humpers
25 Easy-Ups
5 Hill Sprints
25 CDD
15 Double Box Jumps
25 4ct Pickle Pounders

So the actual order was:
15 Burpees
30 BBS
25 Merkins
25 Catalina Wine Mixers
30 BBS
25 Monkey Humpers
25 Catalina Wine Mixers
25 Easy Ups
25 Monkey Humpers
5 Hill Sprints
25 Easy Ups
25 CDD
5 Hill Sprints
15 Double Box Jumps
25 CDD
25 Pickle Pounders
15 Double Box Jumps
25 Pickle Pounders

1 lap backwards to pick up the cardboard

MARY:
30 LBCs
20 American Hammers
20 Gas Pumpers
15 Side Crunches each side
Stopped at 6:56. Sorry Judge Judy, you can dock my check…
COUNT-OFF & NAME-O-RAMA
Just 2 dudes out in the rain.
CIRCLE OF TRUST/BOM:
We have a dog. She’s pretty smart. Knows what we want her to do. But when she’s in her bed, she doesn’t want to get up. Just looks at you like, “Nah.” “Time to go upstairs!” “Nah.” “Let’s go outside!” “Nah.” So I have to physically dump her out of her bed onto the floor. Can’t be pleasant. She knows what she should do. It would be better if she would just get up. I’m sure she knows the dump is coming. Wouldn’t happen if she would just get up. But she still doesn’t obey. Message received, God.
MOLESKIN:
I’m glad I-Beam showed up this morning. Definitely would have been a car-sack if I was the only one there, but as usual now that it’s done I’m glad to have done it.
ANNOUNCEMENTS:

Zero Burpees

THE SCENE: Mid 30s, balmy compared to yesterday.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
As promised on Slack, we started out with Zero burpees. Then:
25x SSH IC
2 Burpees OYO
5x Cherry Pickers IC
4 Cobra Burpees OYO
15x Tennessee Rocking Chairs IC
6 Burpees OYO
10 Hindurkins IC
8 Burpees OYO
15x LBAC each way plus OHC IC
10 Burpees OYO

THA-THANG:
Head to the pee rocks to pick up a coupon.
Mosey to the speed bump.
Dung Beetle from the speed bump to the light pole.
Continue mosey to the parking lot entrance by the base of Matterhorn.
8 cones w/ exercise, about 10yd apart, are laid out down the parking lot, starting about 50yd from the entrance.
Place all coupons at the first cone. Everyone returns to the entrance.
Partner up, one does exercise while the other runs to the coupons, advancing his coupon by 2 Burpee Broad Jumps. Return and switch.
Once your coupon reaches the next cone, change exercise to the one at that cone.
Exercises:
Merkins
Monkey Humpers
CDD
Ice Skaters
BBS
Mountain Climbers
Predator Jacks
8-Count Body Builders

Mosey back with coupons.

MARY:
25x Freddie Mercury IC (thanks, Mayberry)
15x Gas Pumpers IC
10x Side Crunch each side IC
Insert information about any additional post-THANG work (if applicable).
COUNT-OFF & NAME-O-RAMA
18 strong including one FNG! Welcome Sharkbite (Dave Nichols)
CIRCLE OF TRUST/BOM:
Zechariah 8:16 – These are the things that you shall do: Speak the truth to one another; render in your gates judgments that are true and make for peace;

MOLESKIN:
Glad someone could finally get Nichols out here… Also, thanks to I-Beam for handling the Name-O-Rama, pic, and FNG duties as I left my phone back at the sign…
ANNOUNCEMENTS:

It’s about the cones.

THE SCENE: Cozy, warm, dry, certainly not snowing, and altogether pleasant on this Opposite Day.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH x25 IC
Burpees x2 OYO
LBAC fwd, back, grady corns all x15 IC
Burpees x4 OYO
Rockettes x15 IC
Burpees x6 OYO
TN Rocking Chairs x15 IC
Burpees x8 OYO
Hindurkins x10 IC
Would have ended the warmup here, but upon asking, nobody said they were warmed up, so,
Burpees x10 OYO
Now everyone is warm.

THA-THANG:
Insert information about the workout.
Mosey to the CMU pile.
Touch a CMU and continue moseying to the Covered Colonnade
Split into two teams, each team has an identical stack of exercises/reps.
Team 1 rolls a die (numbers 1-3) to determine how many laps of the parking lot to run.
While Team 1 runs, Team 2 works through the stack together.
When Team 1 finishes laps, Team 2 stops where they are, rolls, and runs while Team 1 starts work.
R&R
When your team finishes the stack, you get a cone and start over. Most cones wins!

Stacks:
10 Jump Squats
20 Big Boys
15 Merkins
10 Iron Mikes (each leg)
20 Flutter Kicks (4ct)
15 Monkey Humpers (4ct)
15 Dry Docks
20 Mountain Climbers (4ct)

After 3 cones per team, time’s up. Mosey back to the AO

MARY:
No time… Actually almost 2 minutes late.
COUNT-OFF & NAME-O-RAMA
16 men got better today.
CIRCLE OF TRUST/BOM:
My Utmost for His Highest from Jan. 27 (from utmost.org)
Look Again and Think
By Oswald Chambers
Do not worry about your life… —Matthew 6:25
A warning which needs to be repeated is that “the cares of this world and the deceitfulness of riches,” and the lust for other things, will choke out the life of God in us (Matthew 13:22). We are never free from the recurring waves of this invasion. If the frontline of attack is not about clothes and food, it may be about money or the lack of money; or friends or lack of friends; or the line may be drawn over difficult circumstances. It is one steady invasion, and these things will come in like a flood, unless we allow the Spirit of God to raise up the banner against it.

“I say to you, do not worry about your life….” Our Lord says to be careful only about one thing— our relationship to Him. But our common sense shouts loudly and says, “That is absurd, I must consider how I am going to live, and I must consider what I am going to eat and drink.” Jesus says you must not. Beware of allowing yourself to think that He says this while not understanding your circumstances. Jesus Christ knows our circumstances better than we do, and He says we must not think about these things to the point where they become the primary concern of our life. Whenever there are competing concerns in your life, be sure you always put your relationship to God first.

“Sufficient for the day is its own trouble” (Matthew 6:34). How much trouble has begun to threaten you today? What kind of mean little demons have been looking into your life and saying, “What are your plans for next month— or next summer?” Jesus tells us not to worry about any of these things. Look again and think. Keep your mind on the “much more” of your heavenly Father (Matthew 6:30).
MOLESKIN:
Nothing like working out in sleet and snow to start your day…
ANNOUNCEMENTS:
Nothing on the docket this week.

Beatdown by Committee

THE SCENE: Mid 30s and quite pleasant.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH x25 IC
Windmills x10 IC
Cobra burpees x5 OYO
Tempo merkins x10 IC
Travoltas x10 each side IC
LBAC x15 fwd and back

5 rounds of 20 calf raises and 20 sissy squats, broken up by runs across the parking lot at 25%, 50%, 75%, and AYG

THA-THANG:
CMUs all around, circle up for some Beatdown by Committee.
Each PAX around the circle picks an exercise to do 20 reps, followed by a lap.
Waxjob: CMU BBS
Standard lap around the parking log
Lebowski: Tricep Extensions
Standard lap
Otis: Kettlebell Swings
Rifle carry the diagonal and back
Snitch: Lawn Mowers
Standard Lap
Rainbow: Squat thrusters
Standard Lap
Moneypenney: OHP
Blocks and Bears across the width and back
Matlock: Curls
Standard Lap
Rousey: Sissy Squats
Pregnant Crab across the breadth and back
Waxjob: Up & Over Merkins
Standard lap
Lebowski: Calf Raises
Rifle Carry

MARY:
LBC x25 IC
COUNT-OFF & NAME-O-RAMA
Great 8 FTW
CIRCLE OF TRUST/BOM:
Philippians 4:4-7
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.

The word that stuck with me here is reasonableness. Today it seems like that’s getting more and more rare. Whether it’s COVID-related stuff or the political climate, it’s becoming more and more common that people’s responses are simply unreasonable. There are ways of expressing convictions reasonably while at the same time not compromising. That’s what we’re called to do – As much as it depends on you, live at peace with everyone.
MOLESKIN:
No cardboard Weinke today… No lack of cardboard at the Waxjob house though. Sometimes it’s inspiration that’s a bit lacking. Thanks everyone for stepping up and filling in the Q gaps!
ANNOUNCEMENTS:
Give blood at the Asylum on the 29th! Sign up for the CSAUP on the 30th!

Pair Crawl

THE SCENE: About 30. Cold-ish, but not so much that you notice after warming up.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Shuffle one lap around the parking lot.
10 Burpees w/ruck
20 Ruck swings
30 Snatches (15/arm)
40 BBS (20 w/ruck, 20 w/o)
50 Squats w/ruck
60 Calf Raises (30 each leg)

THA-THANG:
Suspend 60lb sandbag in the middle of a 2×4 and shoulder carry between two PAX the long way around to the Watt Road field.
Get on the sideline with the 2×4 and sandbag between, and bear crawl across the field, dragging the sandbag/2×4 in tandem.
At the far side of the field, turn around and head back, this time dragging with the other arm.

Shoulder carry to the bar by the bathrooms.
Fail dumb bar pushup exercise that YHC wondered if it would work. It didn’t.
So do 15 ruck-on easy-ups and merkins.

Continue on to the upper field. Stand on either side of the midfield line and toss sandbag back and forth diagonally across the line while progressing across the field. Repeat for return.
Repeat the 10-60 rep warmup progression

Head the third field and repeat the alternating sandbag toss, this time with a backward, over the head toss. On the way back, toss forward from rack position.

Return to the parking lot, last 100yd rifle-carry.

Cooldown ruck-only lap around the park

MARY:
None
COUNT-OFF & NAME-O-RAMA
2
CIRCLE OF TRUST/BOM:
Be well, do good work, and keep in touch.
MOLESKIN:
Good work, good fellowship.
ANNOUNCEMENTS:
Christmas Ruck coming up whenever we can plan it.