F3 Knoxville

Tag: Junk

Not my timing, but yours…

THE SCENE: 40 and brisk
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Quick demonstration of the exercises while the PAX shook their arms to stay warm.
THA-THANG:
Modified Kraaken

Exercises in the circle:

La-Z-Boy curls

CMU Squat Press

CMU Tri-lunge

CMU Row

kettle Bell Single OHP

medicine ball jump shot

hula hoop (sling 40# sandbag around the waist, grab behind the back with the other hand and repeat around the horn)

60# Sandbag Clean and Press x12

Clean and Press was the timer, everyone continue until the C+P guy is done. Then one lap around the circle with the CMU overhead. Pick a new station and keep going.

MARY:
25 4 count CMU LBCs

25 4 count CMU flutter kicks
COUNT-OFF & NAME-O-RAMA
Mayberry, Wallball, Excitebike, Frank, Aladdin and Junk
CIRCLE OF TRUST/BOM:

“Though he slay me, I will hope in him”
‭‭Job‬ ‭13:15‬a
Many times over the last few years I have considered this little snippet of scripture. Sometimes while teaching a lesson on the sovereignty of God, or considering my sin in comparison to His eternal goodness, or simply recognizing that I am His creation/soldier/son to will and to do of His good pleasure. I have considered challenges, illnesses or even persecution’s and in my hubris thought, “yeah, I would respond that way. Though He slay me yet will I trust Him.” I realized last week, I have never once allowed for “though He slay HER, yet will I trust Him.” There is something about being a man that we can consider ourselves being sacrificed and see it as noble, tough, even our duty. But as I consider the potential loss of my wife, or the loss of a child…it becomes so much more real. The tears come fast and easy. Finding the joy of the Lord is hard; hope seems so distant. How shallow of me to be willing to give of myself, but not to give of what I love so dearly. In a way, giving my own life costs me nothing – and I am reminded of David’s insistence that he would not give what cost him nothing. So, while I am confident in Kim’s diagnosis and treatment plan and know that this should not take her life – I will spend these months trying to learn to say and believe that “though He slay her/them, yet will I trust Him.”

Moleskin

This was my first Q in a while. Many of the PAX have stood by Lady Junk and Me during this battle with Hodgkins Lymphoma and we are grateful. What a wild ride.

ANNOUNCEMENTS:
Brolympics Saturday

Butters’ son’s heart/lung condition

A Whole New World

THE SCENE: A crisp 43 degrees
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

20x SSH
20x Imperial Walkers
10x Cherry Pickers
10 Burpees

Count off in groups of 4’s, #1’s get a CMU

THA-THANG:
CMU’s cannot touch the ground.

Indian Run with block pass off to front- Stop at third light in marina parking lot.

Group Work:
200 Squats
200 BBS
200 Merkins

Mosey to stairs:

2 PAX mosey to the top and around the rock, CMU overhead on stairs

2 PAX stay below.

ROUNDS

  • Bear Crawl from curb to curb
  • Flutter Kicks
  • Iron Mikes
  • Frog Jump, Burpee Turn
  • V-ups
  • Crab Walk
  • Dry Docks
  • Mountain Climbers
  • Star Jumps

Mosey to AO with block pass off

MARY:
No time for Mary

CIRCLE OF TRUST/BOM:

Matthew 11:25-30: “For my yoke is easy, and my burden is light.”

Jesus is there to pull us along and carry us.  Are we relying on him.  And who are we bringing along.  Thank you to all you guys who push me along and make me stronger.

MOLESKIN:
Prayers for Lady Junk, Butter’s son, Mayberry’s friend with prostate cancer.

The Heisman

THE SCENE: A NICE 60 degrees and the rain held off
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Slow Mosey
Double Block Walk

THA-THANG:
Interval Training with Blocks between 2:00 heavy, 1:00 moving

-2:00 Burpees with Block/ -1:00 High Knees
-2:00 Curls to Thrust / -1:00 Skaters (can’t remember f3 name for these)
-2:00 Merkins / -1:00 Iron Mikes
-2:00 V-ups / -1:00 Mountain Climbers
-2:00 Squats with Block / -1:00 Empirical Walkers
-2:00 Moving Merkins on Block / -1:00 Star Jumps
-2:00 Big Boys with Block / -1:00 Frog Jump, Burpee, Turn
-2:00 Kettlebell Swings / -1:00 Hop, Hop, Shuffle Back
-2:00 Step ups with Block / -1:00 Burpees
-2:00 Bear Crawl with Blocks / -1:00 Heisman, 1, 2, Home.

MARY:
Slow Mosey with Blocks (to put them back)…Cool down.

COUNT-OFF & NAME-O-RAMA
4PAX: Aladdin, La-z-boy, Cavalier, Junk

CIRCLE OF TRUST/BOM:
1 Timothy 6: “But godliness with contentment is great gain…

What are you going to leave behind when you die.  It’s not stuff.  What are you pouring into…what are you influencing.  Are we more concerned over how much stuff we are accumulating or what type of impact we are making on others lives?  I have to practice contentment and being happy with what I have.  We are blessed and we need to bless others.

MOLESKIN:
Prayer for Lady Junk and Junk, Butter’s son’s surgery, Caviler’s ex-wife and daughter.

RAW – Tellier

THE SCENE: Chilly
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Mosey to the Tennis Courts and back
THA-THANG:
Zachary Tellier WOD – Modify up w/ CMU

  • 10 Burpees
  • 25 Merkins
  • 50 Lunges
  • 100 BBS
  • 150 Squats
  • 5 rounds total, start with just Burpees and then add next exercise for each round. Ex. Round 3 is Burpees, Merkins and Lunges.
  • Flutters & Colt 45’s to finish

MARY:

COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
Honoring this hero brings a great feeling of thankfulness. No matter if everything is going perfectly or not, I can absolutely be thankful for all the life I get to live.

https://www.fallenheroesproject.org/united-states/zachary-d-tellier/

MOLESKIN:

ANNOUNCEMENTS:

Saved by the skunk

THE SCENE: Upper 60’s I think…a little warm but not too bad

F3 WELCOME & DISCLAIMER


WARM-O-RAMA:

  • Cherry pickers
  • 10 Merkins OYO
  • Rockettes
  • Butt kickers
  • Karaoke
  • Calf Stretch

THA-THANG:
Battle buddy up and grab 1 CMU per group.  Mosey to the outhouse for the following menu.   Reps on the left were performed DORA style, while partner B ran to the top of the parking lot and did 5 reps of the corresponding exercise to the right.  1,000 reps if you finish…many did!   Also, full transparency, I had everything written on a white board this morning.  When I got home from work tonight my kids had erased the white board…so these may not be the exact exercises from this morning…but you get the idea.

 

100 reps DORA 5 reps at top of hill
Burpees Superman swim
CMU OH Press Side Straddle Hop
CMU Curls Side Lunge
CMU Big Boys Box Cutter
Iron Mikes Flutter Kick
Merkins on the CMU Squat Jump
CMU Calf Raise Speed Skaters
Carolina Dry Docks Imperial Walkers
V-ups Monkey Humpers

MARY:

Dealers choice

  • Peter Parker – Tweet-E
  • 10 burpees – Ribbed

COUNT-OFF & NAME-O-RAMA
20 strong:  Aladdin, La-Z-Boy, Fonzy, Viagra, Blue Cross, Ramrod, Sparky, Wagon Wheel, Pool Boy, Mouthwash, Bueller, Driftwood, Waxjob, Smoker, Dreadlock, Junk, Mayberry, Tweet-E, Ribbed, Bartman

CIRCLE OF TRUST/BOM:
Read a passage from 1 Timothy 6.  Basic take home point is to keep your focus on Christ and to let him be your motivation.  Don’t be lured by money, success or wordly pleasure…rather let Christ be your goal.

MOLESKIN:
I had originally planned to do this workout on Baby Everest which would have been a lot harder, but there was a skunk running around in the parking lot by that hill so I decided to audible.   Saved by the skunk!!

ANNOUNCEMENTS: