F3 Knoxville

Tag: Waxjob

Back up plans in the rain

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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

Plus 1

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AO: dogpound
Q: Lightweight
PAX: Madoff, Nixon, Mahoney, Earmuffs (Dan Studt), Waxjob, Einstein
FNGs: None
COUNT: 7
WARMUP:
We did
THE THANG:
A ladder of sorts
1 wmd
2 flamingos
3 imp. Walkers
4 Flutters
5 CPR
6 dia. Merk.
7 lunges
8 bbs
9 thrusters
10 burpees

Add a lap each round

MARY:
No time

ANNOUNCEMENTS:
Egg hunt at the the-farm
COT:
Taxes are taxing

CMFool’s Day

AO: asylum-am
Q: Hands
PAX: Waxjob, Grandslam, Hands, P3, Sawdust, Snitch (Cory Beilharz ), TRC/Crab legs, Tropicana
FNGs: None
COUNT: 8
WARMUP:
The April Fool’s prank was to immediately start bear crawling down the road to the paver lot, simulating the beginning of 45 minutes of bear crawling. Turns out this was not a great gag and we returned for some motivators, rockettes, and froggy squats.

THE THANG:
Grouped up and sent a few pax down to opposite end of the parking lot, a few stayed and the third group started the bump. Timer was set to repeat a 5 minute intervals and we did an exercise at one end, mode of transport to the other end, and another exercise at the other end. We did 7 sets of this.
1. Curl/press, jog, Lt Dan
2. Swings, rifle carry, in & outs
3. Raise & shrug, broad jump, imperial squat walkers
4. Thrusters, bear crawl, flutter kicks
5. Lawn mowers, jog, ?
6. Blockies, jog, plank
7. American Hammer, murder bunnies, burpees

MARY:
No show

ANNOUNCEMENTS:
None

COT:
When you get hurt, insulted, etc., probably an opportunity to try to understand where the other person is coming from and what got them to that point.

Hump day

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.