F3 Knoxville

Tag: Waxjob

Sunshine and Rainbows

THE SCENE: 70°ish humid
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

  • Tempo Squat x 10
  • Fast Squat x 10
  • Tempo Merkin x 10
  • Fast Merkin x 10

THA-THANG:

One-handed block burpee each side (burpee with one hand on a CMU) then 2 lunges holding the CMU all the way down the grinder and back. Brutality!!

Mosey to Mt Crumpet and buddy up.

P1 Lt Dan halfway up and back down twice while P2 is doing 4x4s (burpee with 4 merks and 4 mt climbers at the bottom) at the halfway point. P1 then man carries P2 to the tree. Mosey back to start and repeat each man twice.

Mosey back to grinder.

Merkin/Squat Max. Merkin until form suffers then deep squat until form suffers. Keep alternating for 5 minutes. We all suffered.

MARY:
Iron boys x 50

Iron boys again x 50
COUNT-OFF & NAME-O-RAMA
9 HIMs
CIRCLE OF TRUST/BOM:
Nothing much to say. Remember travelers this weekend and the reason for Memorial Day.
MOLESKIN:
Made this all up on the fly because my original plan didn’t seem intense enough. This definitely fixed that.
ANNOUNCEMENTS:
Murph tomorrow at 630 am

21 gun workout at Asylum Monday at 530 am.

Circuitry

THE SCENE: It was nice!
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

  • BA Cir FWD/REV IC x 6
  • Merkin IC x 10
  • Yoga Stretches – gotta get the hips loose

THA-THANG:
5 stations w/ 3 exercises & 25 reps each – 3x thru -> then move to the next

  • Station 1
    • Merkins
    • Shoulder Taps
    • Thrusters
  • Station 2
    • Squat
    • Lunge
    • Skater
  • Station 3
    • Mtn Climber – Heel Tap
    • BC Merkin
    • Plank Jack
  • Station 4
    • Am Hammer
    • Hello Dolly
    • Flutter Kick
  • Station 5
    • LBC
    • Turkish Get-Up
    • Star Jack

MARY:

  • Mayberry – Floor Wipers
  • Butters – BBS
  • Respect – V-Ups (Had to cut him short!!)

COUNT-OFF & NAME-O-RAMA
24 HIM’s strong
CIRCLE OF TRUST/BOM:
When you are feeling angry about a work situation, you may be too close to it. Step back, check your ego, detach yourself and approach with with a different attitude.
MOLESKIN:
I meant for this workout allow the cheetah’s out front. However, when the PAX gets divided into groups we instantly go into TEAM mode. All of the teams stuck together and finished the workout together. That was great to see. I think if I were to do this again, I would start everyone at the same spot and have an order to the stations that didn’t smoke the shoulders 3 straight times.
ANNOUNCEMENTS:
See Announcements Page

Ring of Fire

THE SCENE: 67 F and Partly Cloudy
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
-Side straddle hop (IC*15)
-Baby arm circle fwd (IC*10)
-Michael Phelps
-Back (10)
-Cherry picker (IC*10
-Imperial Walker (IC*10)
THA-THANG:
-Football Sprint in place with random timer. Each beep, burpee, continue Sprint. For 1 minute. 10 countdown

-Ring of Fire:
Seen at Asylum once, wanted to bring it back. PAX will circle up in plank position. Q will start with 10 merkins while PAX holds plank. Next HIM will do 10 merkins while PAX holds plank. Go around circle till finished.
Repeat Ring of Fire with Carolina Dry Docks, holding with arms at 90° instead of plank to engage triceps.

-Indian Run with 5 burpees to maintenance building.

-Behind Maintenance Building
Ring of Fire with goblet squats (use coupons). Use parking lot if needed for space
Ring of Fire with wide merkins

Mosey to Bagwell Building for step ups and dips at 1 minute intervals, 10 second cool down (*2)

-Mosey to AO.
Tubthumping Burpees
Seen at Dog# once and doing it here at JUCO. Will play Chumbawamba Tubthumping song. During song, doing side straddle hop. When the phrase ‘Get knocked down’ is said in chorus, do a burpee, get up and continue side straddle hop.

MARY:
-Flutter Kicks (IC*15)
-American Hammer (IC*15)
COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
– What it means to be a Romans 12 Christian. Romans 12:2 read and PAX challenged to watch actions throughout the week and make sure it’s glorifying to God, even the small things.

ANNOUNCEMENTS:
JUCO will NOT meet on Memorial Day. We will be joining Asylum for a Memorial Day Workout

“Safety Patrol”

THE SCENE: 65 degrees and 100% Humidity
F3 WELCOME & DISCLAIMER: ✅
WARM-O-RAMA:
SSH x 12 IC

Merkins x 12 IC

Baby Arm Circles F/B x 12 IC

THA-THANG:
A. Partnered up and moseyed to backside of the Pound with CMU in tow. Partner A runs up the hill to the rock while Partner B completes the exercises and then rotate. Exercises:

300 Reverse Crunches w/ CMU

300 Overhead Squats (modified for time)

300 Presses (modified for time)

B. Moseyed to next station and completed the following:

Light Pole sprints/jog back while completing:

150 Merkins

150 Squat Jumps

150 Curls

C. Mosey back to AO and completed:

Hello Dolly’s x 10/12 (can’t remember, I was dizzy) IC

Ratchet led us in some on your side love handle eliminators…

 

COUNT-OFF & NAME-O-RAMA
Use the TAGS on right-side to record PAX (BE SURE TO INCLUDE YOURSELF) in attendance. Be sure to select the AO in CATEGORY above TAGS and then delete these notes!
CIRCLE OF TRUST/BOM:
Talked to the PAX about the joy I have seen this week as I drop off my daughter at school. “New” safety patrol students for next year do the job with joy, fear, excitement, and a willingness to please. The “mentor” safety patrol offers advise and help and tips. It’s awesome. We need to be more like the safety patrol students- eager to try new things, eager to listen to the help being offered, eager to step out of our comfort zone. We need to be like the mentors- eager to offer sound advise and help. PAX challenged to either open car doors, mentor, or both and do it all with joy and excitement!
MOLESKIN:
Dudes got afternit today! It was cool to see the Rucker’s and hook up with them for the BOM!
ANNOUNCEMENTS:
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.

More Than Halfway

THE SCENE: 70-something and pretty muggy.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
The good ol’ Zero Burpee warmup.
Zero Burpees
25x SSH IC
2 Burpees OYO
20x Cossack Squats IC
4 Burpees OYO
20x Crab Kicks IC
6 Burpees OYO
10x Travoltas IC (each side)
8 Burpees OYO
15x LBAC each way
10 Burpees OYO

THA-THANG:

Start with a Calf Killer – Calf Raises on the curb, then mosey across the parking lot: 20-25%-20-50%-20-75%-20-AYG-20

Mosey to the base of Mount Crumpet, partner up for Dora 1-2-3
Running partner runs up the hill and around the tree.
100 Merkins
200 BBS
300 Squats

After each exercise reps complete, both partners mosey to the Fountain of Youth.
Plank-walk sideways with feet up on the curb of the fountain – one clockwise, one CCW.
When you meet on the other side, head back to Mt Crumpet and start the next exercise.

Everyone made it at least halfway through the squats before time was up!

Indian Run back to the AO

MARY:
We crammed in 10x side crunches each side, 15x flutter kicks, and 5x slutter kicks before the clock hit 6:15.
COUNT-OFF & NAME-O-RAMA
11 PAX killed it today.
CIRCLE OF TRUST/BOM:
Plank-walk around the outside of the fountain sucked by an appropriate amount for a good beatdown. But as difficult as it was, I didn’t see anyone look up when they were halfway around, stop, and say, “I did my half!” Each individual kept pushing until the two completed the circle together.

That’s similar to the way it should work at home. Every household has a pile of hard stuff to do. Don’t “meet your partner halfway”. Take it together as a team. Try to do more than “your half.” As Paul said, we should love our wives as Christ loved the Church, and He didn’t “meet us halfway”. He came all the way around for us. Romans 5:8 says that “God demonstrates His own love for us in this: while we were still sinners Christ died for us.”

MOLESKIN:
Congrats to Pup on HS graduation! He’s off to the Citadel in July.
ANNOUNCEMENTS:
Everyone is super sore from Hardship Hill and super stoked for the next CSAUP!