F3 Knoxville

Tag: Waxjob

Lost the Handle!

THE SCENE: Probably 75 or 90 or so.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Cherry Pickers x10 IC
SSH x25 IC
Hindurkins x10 IC
Rockettes x15 IC
Cossack Squats x16 IC (8 each leg)
Inchworm (walk hands out past head as far as possible, hold, walk back up) x5 or so
.
THA-THANG:
Head up to the Grinder and pair up for Broken Wheelbarrow.
6 cones set up about 7yd apart.
Broken wheelbarrow is missing a handle – partner holds just one leg, the other one just flops around…
5 merkins (still broken wheelbarrow) at each cone, swap legs at third cone.
After 6 cones, swap position with partner and head back.

At the pavalon:
20 Box Jumps
10 Hand Release Derkins

Split into 5 groups for 4 rotating stations, running group bumps to next station.
Stations alternate exercises until bumped:
10 Dips/Chest-Ups at the Scrapyard
15 Monkey Humpers/Pickle Pounders at Crowd Pleasers Corner
20 Merkins/Squat Jumps halfway up the hill
25 Mtn Climbers/BBS
Finished 2 rounds plus a mosey recovery lap.

MARY:
Flutter Kicks x15 IC, hot swap on-the-fly to Slutter Kicks x15.
Left-Right-Middle LBCs x15 IC
Shoulder Taps for the last 20s or so.
COUNT-OFF & NAME-O-RAMA
18 PAX today! Looks like everybody but Woodshack came out…
CIRCLE OF TRUST/BOM:
It was touch-and-go whether I would make it this morning with my wonky eye from yesterday. A song kept going through my head, so we had a singing word today:

Be Thou my Vision, O Lord of my heart
Naught be all else to me, save that Thou art
Thou my best Thought, by day or by night
Waking or sleeping, Thy presence my light

Be Thou my Wisdom, and Thou my true Word
I ever with Thee and Thou with me, Lord
Thou my great Father, I Thy true son
Thou in me dwelling, and I with Thee one

MOLESKIN:
Broken Wheelbarrow is a tough one but a keeper. Takes so much more core!
ANNOUNCEMENTS:
Let’s help Drifter move next week – Right after Coffeeteria!.

JUCO6/18

THE SCENE: Toasty
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH IC x 20

TEMPO SQUATS IC x 10

MERKS IC x 15

Phelps

Burpees OYO 10

THA-THANG:

  • Mosey to Jucomanjaro
  • Indian Run up Jucomanjaro with PT along the way (flutter kicks, swims, and merks)
  • At top 30,30,30 (Merks, squats, 4 count flutters)
  • Mosey Down with PT on way down
  • 30,30,30 at bottom
  • 4 sets of sprints next to AO with PT after 2nd set
  • Some lunges and mosey back to AO

COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
Bitterness is not a useful state of mind. Many things will happen in your life that are unfair and horrible. Do not let yourself become bitter. It is not productive to wallow on things. Be proactive, if you cannot be make the best of your situation. There are many people who live meaningful lives in conditions that would seem to breed contempt. Be a HIM. Thankfully, F3 provides an opportunity to support and strive to be a HIM together. I appreciate you all.

 

.MOLESKIN:
Good to be back with you guys for a short while. I will be back out of town soon, but being out with you guys keep me trying to be a HIM
ANNOUNCEMENTS:

Army PT Re-test

THE SCENE: nice
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH

Cherry Pickers

Rockets

This n That
THA-THANG:
Mosey to upper soccer field for Army PT test

2 minutes of “Merkins

2 minutes of BBS

1 mile run for time

Mosey to playground

11’s – pullups and squats

Mosey to soccer field

10 merkins, run to mid field

20 bbs, run to other corner

30 squats, run a lap around the field

repeat

Mosey back to AO

MARY:
American hammer- Tank

Worm crunches/ penguins – Mayberry
COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
Happy Father’s Day
MOLESKIN:
Insert any personal comments, notes, devotion content, etc.
ANNOUNCEMENTS:
Truck Stop workout being scheduled for Wednesday afternoon, details coming soon

Kings of the Hill

THE SCENE: upper 60s, felt good.

F3 WELCOME & DISCLAIMER


WARM-O-RAMA:

Quick warm-up….I was running late!

  • OYO stretches
  • tempo merkins x 10
  • tempo squats x 10

THA-THANG:
Mosey to the hill at the back of campus.  Do the following exercises while running up & down the hill.  Count the reps at the bottom of the hill DORA style.   We also only did 50 burpees for the sake of time.

Trash can to trash can run on the way back to the AO.  Sprint to each can, then do 10 merkins when you get there.

MARY:

  • Flutter kicks x 25
  • LBC x 25
  • Peter Parker

COUNT-OFF & NAME-O-RAMA
7:  Waxjob, Trolley, Podium, Speedo, Toto, Rocket, Bartman

CIRCLE OF TRUST/BOM:
Let downs are inevitable.  When someone does let you down, remember they are a fallen man just like you are.  None of us are perfect.  Lift each other up in prayer and forgive others when they mess up.

MOLESKIN:

ANNOUNCEMENTS:

Rolling Stones

THE SCENE: 72 and fairly overcast.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Cherry Pickers x10 IC
SSH x20 IC
Outhouse Run
Cossack Squats x8 IC each leg
LBAC x20 each way IC
Outhouse Run – Bernie back
Inchworm-Superman x5 OYO
Outhouse Run – Carioca back
1 burpee, just for fun! Then mosey to the pee rocks.

THA-THANG:
Pick out a nice, round pee rock and head to the grass. 4 cones, each with an exercise.
First lap around the cones: bear crawl and roll your stone (alternate fwd/back)
-10 HR Pufnstuf (Hand Release Merkins)
-15 Catalina Wine Mixer (15 each arm)
-20 Carolina Dry Docks
-30 Pickle Pounders

Next lap: Alternate fwd/back crab walk, carrying pee rock on your stomach.
-10 Knee Up/Down (10 each knee: standing, go to one knee, both knees, other knee, back to standing)
-15 Squat Jumps
-20 Donkey Kicks
-30 Monkey Humpers

Weighted hip thrusts until six arrives

20 curls, 20 OHP, 20 Tri
Return the pee rocks to the pile.

Next is 7s. One burpee beside the pee rocks, up and over the guardrail for 6 Hand Release Derkins on the guardrail. Etc.

Mosey to the tennis court for some sprints – About 5x back and forth.

MARY:
Flutter kicks x15 IC, switch to Slutter Kicks without breaking cadence for 15 more.
Left-Right-Center LBCs x15 IC
Side Crunches x10 each side
Cash out with AMRAP merkins until time. (Well, it was a good thought anyway… only time for 1 or 2)

COUNT-OFF & NAME-O-RAMA
8 PAX came out for the Rolling Stones!
CIRCLE OF TRUST/BOM:
Sometimes you’re in the middle of a crap storm.  That’s us this week.  Nothing terrible or life-threatening, just a bunch of stuff piling on top of each other. I don’t have much today beyond an admonition to myself that may hopefully resonate with you.  Just keep trusting God with everything.  That means all of it, not “do what you can do and leave the rest to Him”.  He has it all, not just the stuff that you think is beyond you.
MOLESKIN:
Never did Hand Release Derkins before.  I believe I actually preferred the burpees…
ANNOUNCEMENTS: