F3 Knoxville

Author: Waxjob

Finger-saver

THE SCENE: 22 degrees… Not quite as windy as yesterday. Occasional snowflakes spotted. Not oversensitive millennials in the park (too early in the day for that). Actual flakes of snow from the sky.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
40-something SSH IC (until the last tardy PAX joined the circle…)
10x Burpees OYO to get the blood pumping
15x TN Rocking Chair IC
10x Hindurkins IC
16x Cossack Squats IC
20x LBAC IC each way
20x Overhead Claps

THA-THANG:
Mosey toward Everest.
At the low stone retaining wall beside the upper parking lot, hop up and back down at each wall segment.

20 BBS at the intersection

Climb up and back down twice at the chest-high retaining wall

Arrive at the bottom of Everest.
Climb a mountain of reps first:
10x 4-count HR Merkins IC
20x Squat Jumps IC
30x CDD OYO
40x LBCs
50x SSH IC

Run up Everest, with a little Bernie thrown in for good measure.

Descend rep mountain:
50x 4-ct Mountain Climbers
40x Squats IC
30x Merkins OYO
20x Lunges each leg OYO
10x 8-ct Body Builders OYO

Head back down Everest. 20 BBS at the bottom

Mosey back to the AO, stopping once for 20 more BBS
MARY:
40x Flutter Kicks IC
20x LBCs
20x American Hammer
15x Side Crunch (each side)

COUNT-OFF & NAME-O-RAMA
9 PAX today… No FNGs
CIRCLE OF TRUST/BOM:
Read from My Utmost for His Highest: https://utmost.org/called-by-god/

MOLESKIN:
Normally a CMUesday would have been on the docket… But low 20s is a bit tough on the fingers to be gripping frozen concrete. Hopefully the more standard fare was sufficient for today…
ANNOUNCEMENTS:

See You on the Other Side

THE SCENE: A balmy 58° or so. Light drizzle, occasional silent pulses of light in the unbroken gray sky are an ominous foreshadowing of things to come. But, no thunder rolls, so we will!
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH x25 IC
Smurf Jacks x15 IC
Tempo Merkins x15 IC
Cherry Pickers x7 IC
Asphalt Kissers x10 IC
LBAC fwd/back
Failure to Launch x10 IC (must have counted fast…)

THA-THANG:
Skip over to the base of Mt Crumpet
Battle buddy up. One PAX does exercise while the other runs to the top and around the tree and back. Switch. Dora style except no specified rep count.
After both PAX have done the first exercise, mosey to the fountain. Sideways plank shuffle with feet on the fountain – One CW and one CCW until meeting on the other side.
Mosey back and do the next exercise. R&R.
Exercises:
-Merkins
-BBS
-Gas Pumpers
-CDD
-Squat Jumps
-Burpees

Lightning getting closer, so head back to shelter!

MARY:
Decent time left for some good ab work!
Flutter Kicks x40 IC
LBCs x20 IC
Box Cutters x20 IC
Row your Boat x2

As portended, the heavens opened up and the waters descended with a great roar. But the PAX remained only mostly wet in the shelter of the Pavalon.

COUNT-OFF & NAME-O-RAMA
11 PAX got it done!
CIRCLE OF TRUST/BOM:
This is something I’ve mentioned before. However, I need a daily focus on it. For those of us who are married, it’s not a 50/50 thing. It’s 100/100. Today we went around the fountain as pairs, each going opposite ways and meeting on the other side. Nobody stopped halfway and waited for their partner. Just kept going until they met. With your spouse, don’t just go halfway. Give it your all. When crap hits the fan in life, be ready to go the full distance.

MOLESKIN:
It’s been a while since I was on ol’ Crumpet… Somebody planted a daggum tree right down near the bottom of the hill. Little spindly sapling thing… I just about ran right over it on my first trip up.
ANNOUNCEMENTS:
None today

La-Z-Q

THE SCENE: sNOw, iCe, OverwheLmingly frigiD temps. Wind blowing Extremely hArd wiTH gusts even hardER.

F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH x30 IC
Cherry Pickers x8 IC
LBAC x20 each way
Grady Corns x15 IC
Failure to Launch x10!
Hindurkins x10 IC
Asphalt Kissers x10 IC
THA-THANG:
Lazy Q today… Mostly stolen from La-Z-Boy’s RAW Q last week. Because I was good and sore the next day.

Mosey to the Scrapyard. Grab 2 CMUs each on the way back.

5 rounds:
15 double-cmu bent rows, Crazy 8’s curls (legit grip), 12 upright rows
(Audibled to 10 of each row. Also, called time after roughly 4 rounds)
I think the CMUs are heavier due to being wet!

Mosey to the Scrapyard and back

5 rounds (well, again, that was the plan…)
10 Curl-OHP, 20 single-arm OHP (10 each arm), 30 decline shoulder taps
(I think we made 4 rounds on this one too)

Bear crawl to the restroom. Crab walk back.

(I knew we weren’t gonna make it 5 rounds on this one by this time)
10 thrusters, 20 CMU step-ups, 30 CMU squat
Called it after about 2 rounds

MARY:
Apx one minute of CMU BBS OYO
COUNT-OFF & NAME-O-RAMA
7 today. Not 8 like I posted on GroupMe…
CIRCLE OF TRUST/BOM:
Galatians 6:2 – Bear one another’s burdens, and so fulfill the law of Christ.
Bill Withers – “For noone can fill those of your needs that you won’t let show”

Dual responsibility, gentlemen!

MOLESKIN:
Not so much running today… I think I have bass-ackwards plantar fasciitis. Ball of my foot instead of the heel.
ANNOUNCEMENTS:
Breakfast at Drifter’s coming up at the end of the month!

CMUesday→CMUs-day

THE SCENE: Clear and crisp… Perfect amount of chill to keep comfortable during the workout.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH x30 IC
Travoltas x10 IC each side
Tie Fighters x10 IC each way
Cherry Pickers x7 IC
Hindurkins x10 IC
Monkey Humpers x20 IC

THA-THANG:
Such a lovely pile of CMUs just begging to be used. We’ll use as many as we can! 2 CMUs apiece! Hence the slight modification of today’s spelling…

Farmer carry to the base of baby Everest.
Battle Buddy up for some Dora-style work.
Running partner goes to the top for 2 burpees while the other does reps.
Uphill styles:
-Farmer Carry
-Bernie the Farmer
-Overhead Carry
-Overhead Bernie

Exercises:

  • 50 Popup Merkins (alternate merkins with hands on 2 blocks/hands on the ground
  • 100 Squat Thrust
  • 100 OHP (audible… What was I thinking? Right after squat thrusts?)
  • 150 Lawn Mowers
  • 100 CMU BBS
  • 100 Fwd Raise
  • 200 Curls

There were more, but I think that’s all we got through…

Mosey on back and put the toys away.
MARY:
Threw down a few flutter kicks while the CMUs were being stowed.

One CMU made it through the workout but didn’t survive restocking.
Broke into 4 pieces x5 burpees per piece makes 20 Burpees OYO!

20 4-ct crunches to cash out

COUNT-OFF & NAME-O-RAMA
20 CMUs got some love from 10 HIMs this morning… Plus Pfeiffer and Gibbler showed up to put in the miles.
CIRCLE OF TRUST/BOM:
1 Cor. 3:6 – I planted, Apollos watered, but God gave the increase.
All good farmers know this one. When you feel that soreness in your shoulders later today, remember that and look for places God may want you to do some planting or watering and let Him make it grow!
MOLESKIN:
Snitch needs to check the GroupMe or the calendar or something before he posts or he’s gonna keep ending up at Waxjob Qs…
ANNOUNCEMENTS:
2nd Annual Brolympics is less than a month away! And December is the quarterly 3rd F. Location is Lenoir City at 2 Rivers Church.

Must Be Fall Break

THE SCENE: Finally feels sort of fall-like… About 60 and cloudy.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH x30 IC
Travoltas x15 IC each side
Imperial Squat Walkers x15 IC
LBAC x20 each way IC
Hindurkins x10 IC

THA-THANG:
Cuper Cimple CMUesday recipe:

10 Burpee w/hop over block
1 lap

10 Burpee w/hop over block
20 One-Hand OHP (10 each side)
1 lap
1 more lap

10 Burpee w/hop over block
20 One-Hand OHP (10 each side)
30 Lunge w/ Twist
1 lap
1 more lap
Plus an additional bonus lap

10 Burpee w/hop over block
20 One-Hand OHP (10 each side)
30 Lunge w/ Twist
40 CMU Swings
1 lap
1 more lap
Plus an additional bonus lap
Recovery lap

20 One-Hand OHP (10 each side)
30 Lunge w/ Twist
40 CMU Swings
1 more lap
Plus an additional bonus lap
Recovery lap

Time’s running short…
20 CMU BBS
Bonus lap
Recovery lap

MARY:
Flutter kicks x50 IC

COUNT-OFF & NAME-O-RAMA
2 PAX this morning, plus some creepy guy who sat in his truck the whole time, his beady eyes and puffy face eerily illuminated by the dim yellow-green glow of Flappy Bird flitting across the screen of his iPhone X.
CIRCLE OF TRUST/BOM:
Brief… Goes along with the EH cards I brought. As Abscess mentioned this week, don’t stop the EH when an FNG shows up. Reach out and continue to encourage! (also, Q.)
MOLESKIN:
Well, OK the dude in the truck wasn’t necessarily creepy. And made up all the detail. Couldn’t see that much… But he was on his phone just about the whole time, except when I went over to put on the ol’ EH. He was asleep. Left a card on his windshield…
ANNOUNCEMENTS:
BroLympics!!!!! November 9! More info to come…