F3 Knoxville

Tag: Waxjob

Hump day

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AO: shamrock
Q: Eliza
PAX: Lizzy, Mermaid, slappy, Dumpster Dive, LeBling, Skidmark, Waxjob, Anchorman, Eliza, Crawlspace
FNGs: None
COUNT: 10
WARMUP: Good Mornings, reach for the sky, SSH, Moroccan night clubs, hillbilly walkers, cherry pickers

THE THANG: Carry CMU to the practice field and leave it.

Line up on end zone.

Round 1. MOT: lunge walk

10: 10 merkins
20: 20 merkins and 20 Mtn Climbers
30: 30 mtn climbers and 30 hammers
40: 40 hammers and 40 flutters
50: 50 flutters and 50 Hello Dolly
Run to the end zone and do 2 burpees

Round 2: MOT: Bear crawl

10: 10 big boys
20: 20 big boys and 20 Freddie mercury
30: 30 Freddie mercury and 30 hillbillys
40: 40 hillbillys and 40 squats
50: 50 squats and 50 SSH
Run to end zone and 2 burpees

60 lb bag toss competition: anchorman beat 5 yards.

Carry CMU back and do 25 curls, oh press, windshield wipers and bench press. 10 sit-ups with CMU

MARY: plank

ANNOUNCEMENTS: EFHR

COT: what’s Gods plan for your life?
Bonus: be an organ donor.

Follow Me

AO: the-farm
Q: Einstein
PAX: Bartman, Waxjob
FNGs: None
COUNT: 3
WARMUP:
The usual

THE THANG:
We followed the dice, and let it determine our fate

Four rounds with four exercises each in four different locations. We did…

Rd 1 Merkins Squats LBCS CDDs
Rd 2 Box Jumps, ran the Hill, Monkey Humpers, American Hammer
Rd 3 Incline Merkins, Bench Dips, Bear Crawl, Calf Raises
Rd 4 some other stuff I believe

MARY:
Peter Parker’s, Freddy Merkeries, LBC

ANNOUNCEMENTS:

COT:

Instead of going through life letting random people you “follow” fill your mind, choose to follow Jesus instead

Matthew 16:24 ESV
[24] Then Jesus told his disciples, “If anyone would come after me, let him deny himself and take up his cross and follow me.

Fat Hugh’s Day

AO: asylum-am
Q: F3 Pluto ( Hugh Nystrom)
PAX: P3, Hands, Waxjob, Snitch (Cory Beilharz ), Matlock (Bill Maddox), Grandslam
FNGs: None
COUNT: 7
WARMUP: Wayne Dunn for the win , SSH x 30, big arm circles, lunge stretch and lesson on the Melungeon people of Sneedville TN

THE THANG:
Baby Everest …5 burpees at Base and 10 merkins at top R and R 5 times

Mosey to base of cardiac hill …select rock
20 Curls – 20 thrusters- 20 squats with rock
Go up hill with your rock – swap out at top for another rock and do the 20/20/20 again the mosy with rock back to base of hill- R and R x 3

Long way run to cloud …

Set of 7s – box jumps and picnic table pull ups followed by 5 burpees

MARY:

ANNOUNCEMENTS:
Haw Ridge !
COT: Q. Shared the focus of lent should be on adding in to your prayer life in preparation for Easter rather than just giving things up..a brief history of Fat Tuesday was then reviewed and the story about Pluto’s mom calling Fat Tuesday Fat Hugh’s Day when Hugh was overweight… on that note Pluto shared a King Cake with the Pax to start the day fully on theme!

Shamrockoly

AO: shamrock
Q: slappy
PAX: Waxjob, Stitch, Lizzy, Squatter, Crawlspace, slappy, Band Camp, Smoked Pickle, McGruber
FNGs: None
COUNT: 9
WARMUP:
Welcome to the best day of your life.
-cherry pickers
-twistys with little baby arm circles forward and backward
-shoulder taps
-calf stretches
-runner stretch with the noodle
-mountain climbers
-1 burpee – from slappy cause I say so
-1 burpee – from Waxjob cause he didn’t get enough
-1 burpee – from Squatter cause he loves them
-1 burpee – from @McGruber cause he’s missed all week
-1 burpee – from Band Camp cause he’s a Fla St fan and loves torture
-1 burpee – Crawlspace imposed a penalty on the car parked on in our warm up space
-1 burpee – from Stitch cause he wanted to reach 100 today
-1 manmaker burpee – from Lizzy because he’s a contrarian

THE THANG:
We ran like the wind to Jesus where the gameboard was set up. Think Monopoly with a F3 / Shamrock AO flavor. There were three teams. Each team gets three hotels (coupons), two big dice, and one colored chalk. The team with the most property squares win. Roll the dice, move to a square, and do the exercise on the card. If the card isn’t owned you can claim it by marking the pavement with the team number beside the card. You can put a hotel on your property and make everyone else do double of the exercise. If you land on your own property, dealers choice. This ended up being a burpee heavy workout for some teams because some of the players (Stitch) are terrible rollers. It was fun, we listened to a sweet playlist. The workout flew by.

MARY:
After we racked the coupons we went back to the flag. We decided to do AMRAP burpees until time was up. 100 was reached by a couple dudes.

ANNOUNCEMENTS:
-Clinton AO will launch soon next Friday I think.
-Escape from Haw Ridge is the best party of the year and you don’t want to miss. If you do you should feel shame and cry yourself to sleep. It occurs on 3/28/25. I will doing a shirt order if you want to jump on mine to save on shipping. Just let me know what you want. I will order next week.

COT:
I missed this on Valentines day, but here’s my advice to dudes in regards to the lady…
– Acknowledge me (is what she’s thinking, don’t let her down)
– Make space when it’s busy. It’s not always about the kids.
– Watch out for “Roommate Mode”
– Study God’s grace. Figure out to forgive. Don’t sweat the small stuff.
– Encourage her interests
– Be friends. Figure out how to connect regularly.
– Learn to like the same stuff.
– Don’t get nice things (this was a joke)

Seriously it was an honor to lead this workout and I hope you all had fun. I needed it.

The Dirty Dozens

AO: shamrock
Q: slappy
PAX: Mermaid, Anchorman, Stitch, Squatter, Crawlspace, Honeydew, Waxjob, slappy
FNGs: None
COUNT: 8
WARMUP:
– SSH
– Seal Claps
– Moroccan Nightclubs
– Overhead Claps
– Reach-for-the-sky-cherry-pickers

THE THANG:
First – we did a defensive basketball slide drill moving forward from side to side in a zig zag.
Second – We moved to the football field end zone.

Round 1
-12 burpees in the end zone to start
-alternate between 12 merkins and 12 big boys on every 5 yrd line across the field.
-12 burpees in the end zone to finish
-run back to start end zone via the bleacher steps
-hold plank till 6 is up

Round 2
-12 iron mikes in the end zone to start
alternate between 12 squats and 12 flutter kicks on every 5 yrd line across the field
-12 iron mikes in the end zone to finish
-run back to start end zone via the bleacher steps
-hold plank till 6 is up

MARY:
– 12 monkey humpers
– 12 v ups
– 12 freddy mercs
– 12 pickle pointers

ANNOUNCEMENTS:
– HAW RIDGE IS 3/28. Sign up. Get a shirt.
– Lunch is gonna happen this week. Check with Eliza.
– Clinton is launching
– Hardship Hill

COT:
Hebrews – 3:7-8

Therefore, as the Holy Spirit says,
“Today, if you hear his voice,
do not harden your hearts…”

Guys, if you hear God speaking to you DO NOT harden your hearts. Pay attention. Listen. Obey. Hardening can be unbelief, laziness, or busyness. Don’t push God away if he’s knocking.