F3 Knoxville

Tag: Waxjob

Battle Ball

AO: dogpound
Q: Einstein
PAX: Earmuffs (Dan Studt), Pew-pew, Nixon, Lightweight, Waxjob, Mayberry, Bartman
FNGs: None
COUNT: 8
WARMUP:
Usual

THE THANG:

Battle Ball

Game 1
Burpees for all on drops
10 monkey when scored on

Game 2
Burpees for all drops
10 CDDs when scored on

MARY:
LBCs
Flutter Kicks
Merkin Ring of Fire

ANNOUNCEMENTS:
Hardship Hill

COT:
There is little upside to being pessimistic.

Hard to prove but also not surprising, but heard the other day that throughout history there has never been a ruler who was pessimistic, they always believed they would conquer.

If you are optimistic and look for opportunity, you will find it. If you don’t, you won’t.

Riddle Me This

AO: shamrock
Q: Mermaid
PAX: Squatter, Skidmark, Crawlspace, slappy, Eliza, Waxjob, Stitch, Flower Pot, Mermaid
FNGs: None
COUNT: 9
F3 Riddle Me This Workout 4/28/2025

Warmup, I will read a riddle and you will do the exercise until you get it right… If you get it wrong, then you do 10 burpees.

SSH
“What has to be broken before you can use it?”
A) A promise
B) An egg
C) A seal
D) A stick
:point_right: Answer: B) An egg
Mountain Climbers
“I’m not alive, but I grow. I don’t have lungs, but I need air. I don’t have a mouth, but water kills me. What am I?”
A) Fire
B) Shadow
C) Cloud
D) Time
:point_right: Answer: A) Fire
Plank Jacks
“What runs all around a backyard, yet never moves?”
A) A lawn mower
B) A hose
C) A fence
D) A dog
:point_right: Answer: C) A fence
Run Around the Circle
“What has many teeth but can’t bite?”
A) A zipper
B) A comb
C) A saw
D) A rake
:point_right: Answer: B) A comb
Cherry Pickers
“I shave every day, but my beard stays the same. Who am I?”
A) A barber
B) A magician
C) A soldier
D) A photo
:point_right: Answer: A) A barber
Tempo Merkins
“What is full of holes but still holds water?”
A) A basket
B) A sponge
C) A strainer
D) A towel
:point_right: Answer: B) A sponge

Tempo Squats
“Which word is spelled incorrectly in every dictionary?”
A) Incorrectly
B) Dictionary
C) Misspelled
D) Confused
:point_right: Answer: A) Incorrectly
Stretch what you need
“What kind of coat is best put on wet?”
A) A raincoat
B) A trench coat
C) A coat of paint
D) A fur coat
:point_right: Answer: C) A coat of paint

Workout – mosey around campus and find riddles. Solve them to do the exercise listed, miss and add a penalty. We did one exercise for each riddle, and some were quick and we did a minimum # and others went for quite a while. We only missed 2 of these and did 10 burpees for each miss.
:mag: Classic Brain Teasers
1. “The more you take, the more you leave behind. What am I?”
2. :point_right: Answer: Footsteps
3. “What has hands but can’t clap?”
4. :point_right: Answer: A clock
5. “I’m tall when I’m young and short when I’m old. What am I?”
6. :point_right: Answer: A candle
7. “What gets wetter the more it dries?”
8. :point_right: Answer: A towel
9. “What can travel around the world while staying in the same corner?”
10. :point_right: Answer: A stamp

:brain: Logic-Based Riddles
1. “You see me once in June, twice in November, but not at all in May. What am I?”
2. :point_right: Answer: The letter ‘e’
3. “What comes once in a minute, twice in a moment, but never in a thousand years?”
4. :point_right: Answer: The letter ‘m’
5. “If you have me, you want to share me. If you share me, you haven’t got me. What am I?”
6. :point_right: Answer: A secret
7. “Forward I am heavy, but backward I’m not. What am I?”
8. :point_right: Answer: The word ‘ton’
9. “The more you take out of me, the bigger I get. What am I?”
10. :point_right: Answer: A hole
:brain: More Riddles (Medium Difficulty)
1. “What belongs to you, but other people use it more than you do?”
2. :point_right: Answer: Your name
3. “What has one eye but can’t see?”
4. :point_right: Answer: A needle
5. “What comes down but never goes up?”
6. :point_right: Answer: Rain
7. “What has a neck but no head?”
8. :point_right: Answer: A bottle
9. “I have keys but no locks. I have space but no room. You can enter, but not go outside. What am I?”
10. :point_right: Answer: A keyboard
11. “What can fill a room but takes up no space?”
12. :point_right: Answer: Light
13. “I’m always in front of you but can’t be seen. What am I?”
14. :point_right: Answer: The future
15. “The person who makes it, sells it. The person who buys it never uses it. The person who uses it never knows they’re using it. What is it?”
16. :point_right: Answer: A coffin
17. “What five-letter word becomes shorter when you add two letters to it?”
18. :point_right: Answer: Short
19. “What has a head, a tail, but no body?”
20. :point_right: Answer: A coin

Our circle of trust came from the Q Source, 3.11 Contentment. We differentiated between joy and happiness. Happiness being an emotion derived from an activity, whereas joy is a state of being derived from duress and the ability to maintain a steadiness through hard things. Joy is a disposition, not an emotion. I will include screenshots of all of 3.11 of the Q Source because it is a great chapter, but I wanted to share this small piece this morning. Someone filled with joy realizes they can’t control everything, so they are prepared. That preparation leads to a man who plays a game, and win or lose, he has mindset, he may be happy, but he is looking ahead and he knows how to handle himself because of his preparation. Some one who pursues happiness is unprepared for hard things, and wants to control the game so they can control that outcome. A less favorable outcome will yield an emotional state from a position of being unprepared. If you can’t derive happiness from an activity, you can become sad, or angry at things beyond your control. This is my paraphrase, and the Q source says it much better.

The point of the workout today was to create mild chaos, to think while we put the body under a light amount of stress to push us so that we can work toward joy. If we get up and do hard things to prepare our minds and our bodies, when we encounter hard things, we will face them with joy.

Shamrock-Crescendo

AO: shamrock
Q: Anchorman
PAX: Lizzy, Crawlspace, slappy, Waxjob, Mermaid, Anchorman, Dumpster Dive (Brad Burnette), Flower Pot, Honeydew, Stitch
FNGs: None
COUNT: 10
WARMUP:
Tie fighters
Run in circle, butt kick, high knees
Cherry pickers
Neck roll
Cobra / Down Dog
Pickle pointers

THE THANG:
Abs / Arms / Legs

25 – LBC single
25 – chest press
25 – CMU squats

50- LBC single
50 – chest press
50 – CMU squats

25 – windshield wipers
25 – tricep dips
25 – CMU Toe Merkins

50 – windshield wipers
50 – tricep dips
50 – CMU Toe Merkins

25 – Slow Freddie’s
25 – Curl presses
25 – Speed Skaters single ct

50 – Flutter Kicks
25 – Curl presses
50 – Speed Skaters single ct

Mosey to practice field and run suicides with a buddy to help push each other. Must stay together. We did every 10 yard line.

MARY:
Dealer’s choice

ANNOUNCEMENTS:
Pray for Lizzy’s stepdad Ralph who is battling stage 4 cancer.

COT:

Psalm 107

Thus is a great chapter to study. It shows the progression of the human race and how followers of God will fall into sin or go through a hard season in life, cry out to God, he listens and reacts. Then we should follow up with praise and worship even when the outcome is not according to our will.

I challenge you to read the whole chapter and spend time asking God to reveal moments in your past or present that he wants you to reflect on. Write it out. Tell him how dark and hard it was. Document where you heard or felt God’s presence in that even if it was 20 years later when you felt redeemed by God.

Spring Cleanin’

AO: shamrock
Q: slappy
PAX: slappy, Mermaid, Stitch, Waxjob, Honeydew, Crawlspace, Lizzy, Anchorman, Dumpster Dive, Snaggletooth (Elijah Tafao)
FNGs: None
COUNT: 10
WARMUP:
– mountain climbers
– down dog
– Up dog
– Calf stretch
– Runner stretch
– Extra wide merkins
– Baby arm circles
– Hallelujahs

THE THANG:

The CMU pile looks terrible. Besides the fact that all of our good coupons have been pinched, a big rubble pile has developed. It was time to clean up the house a bit and take stock of our supply.

So today we picked up as many of the broken pieces carried them to and dropped them in my trailer then did an exercise listed on a card. Repeat till all of the debris was cleared and the trailer was full. We then organized the CMUs. These are the exercises.

10 shoulder taps
10 squats
10 extra wide merkins
10 SSH
10 Big Boys
10 Diamond Merks
10 Flutters
10 Iron Mikes
10 mountain climbers
1 burpee

After clean up was over we ran to the pull up bar. We worked on slow pull downs. Start at the top and slowly drop taking about 10 secs each time. Do it about 3x. While waiting hold plank or alternate between 15 merkins and 15 squats.

Finally we ended up at the playground for a mini obstacle course. Start at the bench and do 15 dips, go down the slide, do 3 burpees, go to swings and do 15 reverse rows, then do 15 chuck Norris merkins, and finally mosey across the bridge and back around to the bench where we started. We did this 3x. Held plan for the 6.

MARY:
Nope

ANNOUNCEMENTS:
FORG3 ascent is this weekend

COFFATERIA:
Went to Dunkin after for liars corner. Eliza joined us. It was fantastic.

COT:
I hope everyone had a great Easter weekend. I hope you all have taken a moment to ponder the mystery. Did you ever wonder if Easter wasn’t real? Maybe it is all fake? We can certainly say that the course of Western History was changed for the good because of the events around Easter. Something did happen. But really the point of Easter is that God brings the dead to life. It’s a revolutionary concept that if we believe our lives cannot be the same. The living don’t act like dead things. That’s just not logical. If alive, why act like a corpse?

So do you think Easter happened? Do you live like it did?

Back up plans in the rain

AO: shamrock
Q: slappy
PAX: Waxjob, Crawlspace, Anchorman, Eliza, Stitch, Squatter, Toretto
FNGs: None
COUNT: 8
WARMUP:

THE THANG:
It was raining so we sheltered at the church entrance. We did a Dora style workout. One partner did flipped back and forth between two exercises doing 10 at a time while the other partner took a lap around the covered areas. We listened to the pirates of the Caribbean soundtrack in anticipation of Escape from Hawaii Ridge.

MARY:

ANNOUNCEMENTS:
Do your backblast!

COT:
We contemplated the verse affixed to the statue at the front of the school…

““Come to me, all you who are weary and burdened, and I will give you rest. Take my yoke upon you and learn from me, for I am gentle and humble in heart, and you will find rest for your souls. For my yoke is easy and my burden is light.””
‭‭Matthew‬ ‭11‬:‭28‬-‭30‬ ‭NIV‬‬
bible.com/bible/111/mat.11.28-29.NIV