F3 Knoxville

Author: Waxjob

COVID by the Cove

THE SCENE: 40s and clear. Atypical May morning. Isn’t that funny? Simply adding or removing a space completely reverses the meaning of that sentence….
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH x20 IC
Cherry Pickers x5 IC
Rockettes x15 IC
Hammy Crampers x10 IC each leg
Monkey Humpers 4ct x20 IC
LBAC x 20 each way
OHC x 20

THA-THANG:
Grab a CMU and head to the bottom of the Matterhorn

COVID-19 workout – 19 reps of each:
Curls (4ct)
OHP (one arm, 19 each)
V-Ups
Iron Mikes
Decline merkins

Of course, COVID-19 leads to Respiratory Distress:
AYG to the top of Matterhorn.
30s stargazer OYO, then plank for the 6.

Return to the bottom of the hill, R&R

Mosey back to AO, curls and OHP on the way.
MARY:
4-ct crunches IC x25
Flutter Kicks IC x25
Side Crunch IC x15 each side

COUNT-OFF & NAME-O-RAMA
<10 plus a couple spares.... CIRCLE OF TRUST/BOM:
Urban legend says it takes 21 days to form a habit. Of course, this is an overgeneralization, but… Lockdown was more than 21 days. What habits did you form? Maybe some good, maybe some bad… Step back and evaluate. As things loosen up over the coming days/weeks, make the effort to keep the good and do away with the bad!
MOLESKIN:
One of my bad habits was not working out… That second trip up the matterhorn this morning was a painful reminder of that.
ANNOUNCEMENTS:
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.

ImpromQ

THE SCENE: Great. Just great. No, really, it was great. Like I’m not being sarcastic or whatever, really nice. I swear! Dropped my daughter off at the Chapel for FiA, and started walking up to the AO. Nobody on the calendar… Looks like it’s time for a Waxjob surprise beatdown!
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Made up on the spot, so I may not be remembering this right:
32 SSH IC (just until Swimmies decided which daggum shirt he wanted to wear)
5 Cherry Pickers
10 Tempo Merkins
20 LBAC each way
20 Overhead Claps
10 Tempo Squats
10 Crabettes

THA-THANG:
Mosey over toward Baby Everest. Make a quick 180 around the truck in the parking lot and back to the AO because I forgot my phone… Now on to Baby Everest for realz

11s – Start with one squat jump at the bottom, 10 merkins at the top. Bernie up (of course)
10x V-Ups
10x Wide Merkins
5x Diamond Merkins
Mosey around to the bottom of the hill.
Back up the hill! This time, Crawl Bear.

Mosey back to the AO just to pick up the Exercise Die, and head down to the playground for random Tabata.
Roll an exercise and do 4 rounds of 20s on, 10s rest:
Burpees
Crab Walk
Merkins
Plank (did this one for two rounds of a full minute each)
Water Break! (Run to the water fountain. It’s too close. Add 5 burpees)
Calf Raises (single leg)

MARY:
Just a little time left…
20x LBCs (4ct IC)
A tiny bit of Row your Boat

COUNT-OFF & NAME-O-RAMA
5 strong today
CIRCLE OF TRUST/BOM:
Not much due to the short planning period… Received more than I gave. Thanks guys!
MOLESKIN:
Kudos to Gibbler and Hot Tub on the pre-ruck!
ANNOUNCEMENTS:
JUCO Convergence! March 28! Be there!

Triple Trash Trot

THE SCENE: Clear, around 40, nice and breezy.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH x25
Tempo Merks x10
LBAC x20 fwd and back
OHC x20
Failure to Launch x6 (Q must have been counting slow)
Crabettes x10

THA-THANG:
Mosey to the large back parking lot

Starting in the first aisle, we have:

Merkins
Mtn Climbers
Dips
CDD

Start with 20 Merkins, run to the end of the lot and back.
Then 20 Mtn Climbers and 15 merkins and take a lap.
Then 20 dips, 15 mtn climbers, 10 merkins, lap.
Then 20 CDD, 15 dips, 10 mtn climbers, 5 merkins, lap
Then 15 CDD, 10 dips, 5 mtn climbers, lap
etc…
With every run, pick up one piece of trash from the parking lot and drop it in the can!

Two more aisles to clean up, with two more sets of excericses following the same ladder pattern:

Set 2:
Squat Jumps
Lunges
Calf Raises
Monkey Humpers

Set 3:
V-Ups
Pickle Pounders
Supermans
Box Cutters

MARY:
Not sure anyone made it to the Box Cutters, so we went ahead and did 30 of ’em IC
COUNT-OFF & NAME-O-RAMA
20 PAX, including one FNG, plus a pup showed up!
CIRCLE OF TRUST/BOM:
I came out to scout the place last night. I’m not generally particularly observant, but I did happen to notice how much trash there was in the parking lot. So I threw some cleanup into the workout. We filled a can up over the course of the beatdown and the lot looked much better than we found it, for almost zero extra effort. Of course, not everything has that simple of a solution, but the first step is always recognition. Try to keep your eyes open for those opportunities to do good. Sometimes even small actions can have a large impact in someone’s life.
MOLESKIN:
It was definitely a pleasant surprise to see 20 HIMs in the gloom this morning. With 20 men x 7 laps per set x 3 sets, that’s over 400 pieces of trash picked out of the parking lot. It was getting kind of sparse there toward the end…

ANNOUNCEMENTS:
Opportunity for doing good: Wesley House snacks extended to Monday. Check GroupMe for deets.
JUCO convergence and 3rd F March 28
Hardship Hill May 2
All-TN F3 Convergence October 17 weekend in Nashville. Hoping to pull Dredd from Charlotte for a speaker!

No CMU Left Behind

THE SCENE: Respectable. Meaning in the 50s. Also light drizzle occaisionally. Just enough to cool you down a bit, not enough to actually get wet.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH x30 IC
TN Rocking Chair x15 IC
8-ct Magic Mikes x10 IC (Fwd lunge, return, rev. lunge same leg, hands on the ground, bring fwd leg back and up in the air, merkin, return to standing)
LBAC x20 each way IC
Grady Corns x20 IC
Crabettes x10 IC

THA-THANG:
Head over to the CMU pile. Each PAX grabs one and comes out to the corner of the parking lot.
5 reps of exercise on card, then back to the pile for another CMU, 10 reps, another CMU, 15 reps until all CMUs are gone.
After all CMUs are at the first corner, repeat at second corner, moving all CMUs to the second corner.
Exercises:
-Thrusters
-BBS
-Merky-Derky (Plank w/ hands on block, merkin, bear crawl until feet on block, derkin, crawl bear back. That’s one. Audibled to 5-10-10 instead of 15)
-Lawn mowers

That’s all 4 corners… However, the cards have 2 sides.
-One-hand OHP
-Pull-over get-ups (from your six, reach CMU overhead and touch ground. Bring CMU back up and past your knees, stand up)
-CMU Wine Mixers
-Would have done curls, but ran out of time!

MARY:
No time today.
COUNT-OFF & NAME-O-RAMA
7 PAX for 21 CMUs
CIRCLE OF TRUST/BOM:
Proverbs 3:5-6
New International Version
5 Trust in the Lord with all your heart
and lean not on your own understanding;
6 in all your ways submit to him,
and he will make your paths straight.

So… What’s on my heart today? Yesterday was tough. My wife’s mother, who is in the later stages of Alzheimer’s, moved into our house Saturday. Yesterday we ended up juggling care for her, work, school, shopping, home repair, dinner, and extended family drama. Lying in bed afterward (and honestly wishing at that point that I wasn’t on Q today), I wondered how many more of those days were to come, and how many I could take. This verse came to mind, reminding me again to keep actively putting my trust in Him, specifically both in heart and mind. I wish I could say I was in that place… But I know that’s where I need to be, and pray for strength to get there.

MOLESKIN:
PAX handled everything with aplomb today… Gotta step it up a bit next time!
ANNOUNCEMENTS:
None this week…

Tony Hawk

THE SCENE: A balmy 40 degrees with a light drizzle. Perfect beatdown weather!
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
30x SSH IC
10x Failure to Launch
10x Hindurkins IC
20x LBAC each way
20x OHC
10x Crabettes IC
20x Cossack Squats (10 each leg)
Toady-hop across the parking lot (not Tony Hawk, although that sounds much cooler. I’ll have to work on that…)
Bear crawl across the parking lot

THA-THANG:
Mosey over to the large parking lot. Battle buddy up.
Broken Wheelbarrow (partner holds only one leg) from one line to the next, 5 merkins on arrival.
Switch places with partner.
Repeat with other leg.
Squats for the Six.

Mosey to the courtyard. Divide into groups of 3.
One PAX under one shelter, other under shelter across the courtyard. Third PAX runs between (plus 2 burpees) and switches out.
Exercise pairs:

Iron Mikes – Cossack Squats
Diamond Merks – Carolina Dry Docks
Gas Pumpers – LBCs
Superman Swim – Sundial
Ran outta time! Hustle back to the AO!

MARY:
Ruckers were doing something or other at the AO when we got there… But time was up!
COUNT-OFF & NAME-O-RAMA
6 for Motherruck’n Monday: Sergeant Slaughter, Mermaid, Mandolin, Booster, Ginger, and Judge Judy. 19 for the standard beatdown (as tagged)
CIRCLE OF TRUST/BOM:
Stolen from Tank’s contribution to the weekly email, because it hit home:
Close your eyes.
Imagine you have a daughter.
Now imagine she’s dating someone just like you.
Did you smile?
No?
Then change!

Some things we lack the power to change on our own. We need the help of the Holy Spirit inside us. Without Him we can do nothing!

MOLESKIN:
Never had a nosebleed before today, but it bled like a stuck pig the whole way from my house to the AO! Managed to get it stopped just in time for the beatdown… could have been a gory mess!
ANNOUNCEMENTS:
Pullup Bars installation at the Dog Pound next month! Feb 29!