F3 Knoxville

Tag: Waxjob

Earn the bird and the dessert

AO: dogpound
Q: Bartman
PAX: SlideRule (Stephen Sloan), Einstein, Choir Boy, Waxjob, Monstar, I-Beam
FNGs: None
COUNT: 7
WARMUP:
SSH
LBAC
Rockettes
Footsie

THE THANG:
Seabiscuit. Laps around Long Island. Exercises were:
thruster merkins 10
squat jump twists x20
imperial walkers x30

Curls & OH press with pee rocks

MARY:
Cash out SSH

ANNOUNCEMENTS:
None

COT:
The concept of thankfulness runs throughout scripture. We read 7-8 verses this morning. We have so much to be thankful for. One of the verses we read this morning seemed to be the most fitting:

“You will be enriched in every way to be generous in every way, which through us will produce thanksgiving to God.”
‭‭2 Corinthians‬ ‭9‬:‭11‬

Soccer field fun

AO: the-farm
Q: Gibbler
PAX: Waxjob, I-Beam, Gibbler
FNGs: None
COUNT: 3
Usual warm up exercises with work on the soccer fields with merkins and squats and abs and dry socks and various other exercises. We did stretching at the end of read psalm 18.

9/11 Memorial Stair Climb

AO: the-farm
Q: Lightweight , Bartman, Einstein, Waxjob, I-Beam, Charger, Mayberry, La-Z-Boy (Zac Smith), Madoff
PAX: La-Z-Boy (Zac Smith), Bartman, I-Beam, Einstein, Charger, Madoff, Mayberry, Waxjob
FNGs: None
COUNT: 9
WARMUP:
Round Robin style warm up, a little of this and a little of that
THE THANG:
2200 Stairs

MARY:
No time
ANNOUNCEMENTS:
None
COT: Everyday men did heroic things. Keep them and their families in your thoughts and prayers this week.
We also reminisced on how united the country was on 9/12.

[mountainbiking] Off the Chain (Ring) with Bacon & Barb Wire

AO: mountainbiking
Q: Billy Goat
PAX: Billy Goat, Bling, Sambo, Tank (Chris DeFranco), Toebox, Waxjob, Frosty
FNGs: None
COUNT: 7
WARMUP: Climb up Burnett Ridge Road to the entrance to Far East

THE THANG: Tackled Far East taking a quick detour up and down Lemon Drop where the Q forgot to turn left and lost the PAX. Back on Far East to another detour onto Mayor’s Hot Tub. Back on to Far East taking the new reroute to Trans Farm. It was then Biker’s Choice on Creek Loop to MCR to Bridges Descent to play a little AC/DC. Back on Chain Ring where the Q (me) made the unfortunate find of a piece of what looked like 100 year old barb wire which proceeded to punch three separate holes in said Q’s rear tire! The Pax commenced a group of four to repair the the tire but the FNG was the only who could see good enough to actually repair each hole in the tire in the fading light with bacon strips. Thus, we love him and want to squeeze him and name him Bacon Strip. Once BaconStrip worked his magic the Q was able to ride out down Lost Chromosome back to the parking lot.

MARY:

ANNOUNCEMENTS:

COT: www.instagram.com/p/C-m9pRPOqrI/?igsh=MWhwZ3A1Z25zbzE0bA==

Nice and Easy Circuit

AO: shamrock
Q: Eliza
PAX: Oscar Meyer, slappy, Nadia (Aaron Jacques), Free Fall (Justin Whitaker), Dumpster Dive, Flower Pot, Crawlspace, Band Camp, Toretto, Honeydew, Stitch, Skidmark, Waxjob
FNGs: None
COUNT: 14
WARMUP: SSH, Hairy Rockettes, Updog, downdog, 5 tempo merks, stretching

THE THANG: mosey to CMU pile and convene in back parking lot

2 sets of exercises in the parking lot and 2 runners. Runners take one short lap around the lot and bump you to the next exercise until it’s your time to run. When done with Set 1, you bump and join set 2 and vice versa.

First set: OH press, V Ups, Curls, Flutter Kicks, CMU Swings, Big boys

Second set: Alternating Rows, Plank Jacks, Bench Press, Side Crunches, Blockees, Heels 2 Heaven

Time for 11’s rocky balboas and curb squats

MARY: built in – 1 minute plan

ANNOUNCEMENTS: disc golf, bonfire, IPC coming up

COT: what are you dedicated to? What gets your focus, energy, time, attention, money?!? Be dedicated to important things whether it’s your M or your 2.0s or your job or quiet time or F3. Evaluate what you’re dedicated to and recalibrate to what’s really important.