F3 Knoxville

Tag: Waxjob

What a Difference a Year Makes

THE SCENE: Lovely.  No breeze, but not overly hot.  Probably high-60s and clear.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Imperial Walkers x 15 IC
Windmills x 15 IC
Cherry Pickers x 15 IC (OK, we really did 9)
SSH x 15 IC
Mountain Climbers x 15 IC
Plank Jacks x 15 IC
Hand Release Merkins x 15 IC
ISO Squat x 15 IC
THA-THANG:
Mosey to JUCOmanjaro
Monkey Humpers ’til 6 arrives
Loop-d-loop up the hill
Monkey Humpers ’til 6 arrives
Loop-d-loop down the hill
Monkey Humpers ’til 6 arrives

Mosey to the Strip (little strip mall parking lot)
Quarter Pounder….with cheese please!  Today, it’s Cake and Ice Cream!
25 yard sprint, 25 merkins, back shuttle to the start, 10 burpees (the cheese  Ice Cream)

50 yard sprint, 50 squats, back shuttle to start, 10 burpees

75 yard sprint, 75 MTN Climbers, back peddle to start, 10 burpees

100 yard sprint, 100 BBS, back shuttle to start, 10 burpees

Mosey back to AO Hey, we got done a little early! Once more up JUCOmanjaro to collect the cones.  At the top, you guessed it.  Monkey Humpers ’til 6 arrives.

Now mosey back to the AO

MARY:
Slutter kicks x15, Hello Dollys x15, Side Crunches x10 each side.
COUNT-OFF & NAME-O-RAMA
9 PAX
CIRCLE OF TRUST/BOM:
Nothing profound today, just a “Thank You” to those here today and by extension to all my brothers in F3. This workout was a copy of the first one I attended at the Dog Pound a year ago today (thanks, Ratchet!). At that time, I believe I skipped about half the loops and didn’t even make it to the Big Boys on the tennis court. Since then, I’ve had an amazing experience of all three F’s over this past year.
MOLESKIN:

ANNOUNCEMENTS:

Change of Plans

THE SCENE: Absolutely perfect morning. Could not ask for anything better. Except for the smell of the trash truck that came through about half way
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Sshx20, merkins x20 cherry pickers/Phelps things

THA-THANG:
As Ratchet called it “Candy Land” like the board game

Mosey to the “ boat “ with CMU

At start, do 20 CMU presses, 20 CMU Tris, 20 CMU Curls

then….up baby Everest down road to intersection. At each cone do exercise and # of reps listed and work your way back to start.

exercises are: 5 burpees, 10 lunges each leg, 15 merkins, 20 squat jumps, 25 shoulder taps, 30 squats and repeat

Do an extra lap of just running about 3/4 of the way thru

Mosey back to AO

MARY:
FLUTTER KICKS X35, LBCs x55
COUNT-OFF & NAME-O-RAMA
19 in attendance
CIRCLE OF TRUST/BOM:
Today I had a workout planned but forgot to check what Booger did on Tuesday. When I did that this morning at 5am it was pretty much the same thing I had planned. Luckily I had a couple in my bag of tricks that I could pull out. One thing I did not plan was my BOM. The lack of planning on my part is disappointing to myself as I value the BOM greatly . As I am running back to the AO with my CMU I started thinking about how we have the best of plans and they often don’t turn out the way we want them. God’s plan is always perfect and even though we don’t understand it, it is a wonderful plan for us. We need to trust God with our plans even when they don’t go the way we want them to or if we don’t even think about planning at all.
MOLESKIN:
The workout today was a bit repetitive, but the mumblechatter kept it entertaining. Shout out to @Trap Door for pushing hard at the end caring that CMU to the finish line
ANNOUNCEMENTS:
Prayers for VBS coming soon and leadership at camp. Friends dealing with disease and cancer.

Suicide Squad (with pee rocks)

THE SCENE: Quite Nice. 60 degrees. No precipitation; ample perspiration.
F3 WELCOME & DISCLAIMER: Properly welcomed; sufficiently disclaimed. 
WARM-O-RAMA*:

  • Cherry Pickers x5 IC
  • Imperial Walkers x10 IC
  • Rockettes x10 IC
  • SSH x10 IC
  • Tempo Merkins x7 IC
  • Tempo Squats x8 IC
  • Mosey around the outhouse
  • *The above numbers are approximations. I may or may not have fumbled through my cadence calls.

THA-THANG:

  • Colt 45’s (with a “medium” sized pee rock, that “we will spend some time with”)
  • Indian Run (with rock) to base of Everest
  • 4 Station Hill Climb Suicide (with rock)
    • Lunges to first cone; 20 squats; run back to start
    • Lunges to first cone; Bernie Sanders to second cone; 20 squats run back to start
    • Lunges to first cone; Bernie Sanders to second cone; karaoke’s to third cone; 20 squats; run back to start
    • Lunges to first cone; Bernie Sanders to second cone; karaoke’s to third cone; run to fourth cone; 20 squats; STOP
  • Colt 45’s (with rock) followed by Shotput Championships
    • @Frosty is the champion of “tee tiny pee stone pebble” class
    • @Lay-z-boy is the champion of the “medium man-sized rock” class
  • Pavilion
    • Pull Ups x10
    • Dips x10
    • Box Jump Burpees x10
    • Rinse and Repeat
  • Rock run back to the AO.  Nice work men; this sucked!

MARY:  Sally Bring ’em Up; Sally Bring ’em Down Merkins – 100% flame out rate, which lead to Sally Bring ’em Up; Sally Bring ’em Down Squats.

COUNT-OFF & NAME-O-RAMA: 19 PAX
CIRCLE OF TRUST/BOM:
Priorities:  My 5-F’s (in order): Faith, Family, Friends (i.e. Fellowship), Fitness (e.g. exercise and nutrition), Finances (i.e. career/work).  The question is not really, “do we have priorities?;” rather the question is, “do we have our priorities in the right order?”  I am not referring here to priorities for the sake of improved time management, but for improved decision/life management, in both the hundreds of little decisions we make daily about the seemingly trivial and in the infrequent, life-altering decisions. The consequence of the order of our priorities, is that our lives, our relationships, our impact near and far, will mirror our priorities.  For me, when I look in the mirror, I want to see …. in addition to six pack abs, of course … a faith in Jesus steering my relationships with family, friends, myself, and my career, not the other way around.  What do you want to see in that mirror?  Re-order; reflect; recommit.
MOLESKIN:
Insert any personal comments, notes, devotion content, etc.
ANNOUNCEMENTS:
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.

Just Keep Pressin

THE SCENE: In the 60’s and felt great!
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

SSH x20 IC
LB Arm Circles x12 front and back IC
Cherry Pickers x10 IC

Mosey to brick wall for 11s with derkins and BBS, then mosey back to AO.

THA-THANG:

We did four corners with CMUs. 20 reps of each exercise except the sand bag clean and press (only 10 of those). On the short sides of the rectangle, we did bears and blocks. On the long sides we did a mosey with the CMU. After completing the merkins, run up to the guard rail and do 20 dips, then run back down and continue on.

Exercises:

  • CMU Merkins
  • CMU Burpees
  • Sand Bag Clean and Press (60lb bag, modify with CMU if needed)
  • Curl, press, tri (changed to just curls after the first round)

MARY:

Our Mary was led by Snorkel.

Captain Thor 5×20
Franklin Flutters x20
Superman Banana xa lot

COUNT-OFF & NAME-O-RAMA
13 PAX strong with two men joining us from out of town! Speedo and Quami!

CIRCLE OF TRUST/BOM:
Kinda reused a Bomb Shelter BOM here:

Don’t be scared to live your life. Growth and true happiness occurs outside of your comfort zone. We have to push ourselves in every aspect of our lives to step out and do something different. Don’t shy away from something just because it is scary or unknown. Just do it. It’s better to try and fail than to never know what could have been.

MOLESKIN:

ANNOUNCEMENTS:

Fun Behind the Schoolhouse

THE SCENE: Just a little humid. Getting light a lot faster than I expected. Should have set up on the splashpad instead of behind the building…
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH x25 IC
TN Rocking Chair x15 IC
Al Gore Tuck x9 IC

Burpee Race:
Split into 2 groups. One group does 2 burpees then plank while other group runs a lap. Then switch. Next round is 4 burpees and plank. Keep increasing by 2 burpees each round until one group can’t complete burpees before entire running group completes the lap.

THA-THANG:
Mosey to the big parking lot behind the school for a game of Memory
PAX take turns flipping 2 cards. If the cards don’t match, all PAX do BOTH exercises.
If the cards match they’re removed, and PAX just do that exercise followed by running a lap around the parking lot.

The cards:
15 Merkins
15 Dry Docks
10 Iron Mikes (each leg)
10 Squat jump
10 Burpees
15 Monkey Hump 4ct
20 Mtn Climber 4ct
Bear Crawl to light pole, Crawl Bear back
20 Flutter Kicks 4ct
20 Big Boys

Didn’t complete the deck, but we came pretty close. So far only Bomb Shelter has finished the whole game!
MARY:
Just mosey back to the AO
COUNT-OFF & NAME-O-RAMA
8 strong today!
CIRCLE OF TRUST/BOM:
Perspective… Part 2.  As I mentioned to the JUCO crew, when you’re on the mosey for a lap, you don’t even notice the distance from the game board to the light pole.  While you’re bear crawling to the pole, it looks a lot further.  While you’re crawling backward, the distance looks nearly insurmountable.  We all have areas and times in our life when we’ve got those different perspectives.  When you’re in a “mosey” stage, remember that not everyone is there.  Give grace to those who are at the backward bear crawl.
MOLESKIN:
Always a pleasure to visit the Brickyardigans!  Filter joined us too so he could get his beatdown in early and get home for his 2.0’s birthday.  Kudos on not using that as an excuse to fartsack!
ANNOUNCEMENTS:
None this week.