F3 Knoxville

Tag: Waxjob

A Q for Remembering

THE SCENE: Around 50, with an amazing sun coming up
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
25x SSH IC
15x TN Rocking Chairs IC
10x 4ct Travoltas each side
15x Tempo Squats
10x Tempo Merkins
Run one lap

THA-THANG:
Played a good ol’ game of Memory. 20 cards with 10 different exercises.
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.

The cards:
15 Merkins
15 Dry Docks
10 Iron Mikes (each leg)
10 Squat jump
10 Burpee
15 Monkey Hump 4ct
20 Mtn Climber 4ct
Bear Crawl to Pavalon, Crawl Bear back
10 Body Weight Rows at the Scrapyard
20 Big Boys

MARY:
PAX cleared the last card just in time for:
Hello Dollys
Flutter Kicks
Crossing Hello Dolly Flutter Kick Things (pretty sure they have a name, but I can’t think of it)
COUNT-OFF & NAME-O-RAMA
7 PAX this morning. The number of perfection!
CIRCLE OF TRUST/BOM:
Every workout ends with the Ball of Man… A group united as one! But as an engineer, I am always working with a different BOM – Bill of Materials. The Bill of Materials is a detailed list of all of the components that make up the system that’s currently being designed. All those components serve a very specific purpose. They’re included for a reason. Once they’re assembled, they are part of a functioning unit. Both of those meanings of BOM together reminded me of 1 Corinthians 12:

14For the body is not one member, but many. 15If the foot says, “Because I am not a hand, I am not a part of the body,” it is not for this reason any the less a part of the body. 16And if the ear says, “Because I am not an eye, I am not a part of the body,” it is not for this reason any the less a part of the body. 17If the whole body were an eye, where would the hearing be? If the whole were hearing, where would the sense of smell be? 18But now God has placed the members, each one of them, in the body, just as He desired. 19If they were all one member, where would the body be? 20But now there are many members, but one body.

Your role as a member of Christ’s body is no more or less important to Him than any other. This is not to say “You are a special snowflake and nobody is like you”. This is to say that you have a specific reason, purpose, for being, for doing, for living. You have a job to do, a role to fill. Seek what that role is from the Head, and DO it with all your might!

MOLESKIN:
You can always count on Rain Check to subvert the workout… Only 4 cards left and he decided he didn’t want to run, so he intentionally flipped non-matching cards! Of course, it only delayed the inevitable…
ANNOUNCEMENTS:
Pray for Butterfingers’ MIL – Upcoming surgery. Support Moses run for 100 miles today! Hardship hill May 19.

Q101 at JUCO – Mixin’ it up

THE SCENE: Recovering from the rain this week it was a little soggy but perfect weather for a beat down.   Not to hot not too cold. F3 WELCOME & DISCLAIMER

4 Standards: Disclaimer, Proper count and cadence, BOM, COT

  • A – Authenticity – If you can’t do it, then don’t Q it. Period
  • C – Consistency – Count the same way every time, all the time.
  • E – Energy – The PAX feed off the Q’s energy. Bring the heat and be early.
  • S – Selflessness – The workout is about the PAX, not the Q. Not ever

WARM-O-RAMA:

  • SH 25x (IC)
  • Wide Merkins x 10 (IC)
  • Merkin 15x (IC)
  • Arm Circles Forward 15x (IC)
  • Arm Circles Backward 15x (IC)
  • 3 Hand Release Burpees OYO

THA-THANG:

String of Pearls to Hill – No Man Left Behind, plan the workout with all fitness levels in mind.

  • Stop 1 – 100 Squats (P1 does 10 while P2 holds air chair; 100 total for group))

Explanations and transitions can make or break a workout!

Three stages of the PAX, where are you?

  1. Survival
  2. Push yourself
  3. Encourage

Grinders – 12 min

1st Battle Buddy lunges to the first cone, then sprints to 2 second cone, does 2 reps of the exercise while Battle Buddy 2 is jumping air rope.  Switch. Each round increase by 2 reps until each man does a total of 14 reps.  Three rounds:

  • Rd 1 = Burpees
  • Rd 2 = BBS
  • Rd 3 = Ranger Merkins (hands at should width, elbows in)
  1. Keep the PAX Moving. No down time
  2. Practice explanations the night before and make sure they are easy to explain!
  3. Demonstrate as needed
  4. Structure the workout with all skill levels in mind.
  5. Always start and end on time. Always have a watch or a phone
  6. Rehearse your exercises and your cadence aloud in prep for the workout.

The BEAST is 6 exercises, performing 6 reps at 6 stops. 12 min

4 lines (lined field or cones).  Start at first line, sprint to second and do 6 reps, then to third and do 6 reps, then to fourth and do 6 reps, back to third for 6 reps, back to second for 6 reps, back to start line and complete 6 reps.  Hold Plank until all finish.

  • Merkins
  • Star Jacks
  • Squats
  • Wide Arm Merkins
  • Bobby Hurley
  • Burpees

MARY:
Dealers Choice

  • Flutter Kicks x 25(IC)

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:

BOM

BOM

  • Plan your workout – Actually write it down and get someone who has Q’d before to review it.
  • Better to have too much than not enough
  • Have an alternative Plan! for rain, weather size of PAX etc.
  • Welcome everyone
  • Use good form
  • Cadence- Inflection and recover and practice out loud!

BOM

“Today you will spend solitary moments of conversation with yourself, either listing your complaints or counting your blessings.”

“Think with me for a moment. Do you live a life of blessing or complaint?

  • easy to find fault, discontent.
  • easy to be irritated and impatient.
  • easy to groan and moan about the difficulties of life
  • easy to be dissatisfied.

Why are these things so easy? Well, they’re easy because sin still causes us to make it all about us. ”

“Our readiness to complain is another argument for the forgiving and rescuing grace that Jesus, without complaint, willingly died to give us.”

Saint Francis Prayer

Lord make me an instrument of your peace
Where there is hatred let me sow love
Where there is injury, pardon
Where there is doubt, faith
Where there is despair, hope
Where there is darkness, light
And where there is sadness, joy

O divine master grant that I may
not so much seek to be consoled as to console
to be understood as to understand
To be loved as to love
For it is in giving that we receive
it is in pardoning that we are pardoned
And it’s in dying that we are born to eternal life
Amen

 

Be Sweet

THE SCENE: Mid 50’s, not raining for once

F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

  • Jump rope on Q
  • High Knees on Q
  • Wide Knees on Q
  • Butt kicks on Q
  • Arm Circles Little and big on Q

THA-THANG:

Indian run to Matterhorn, last man dropping for 4 squats then sprint to the front

11’s on Matterhorn 1 Merkin/10 Burpees start at the top

Pavalon Dora P1 15 4-count SSH/BBS P2 200 side tri rise(10 per)

MARY:

  • Crunchy frog x 15 IC
  • Single leg touch x 15 IC each leg
  • Flutters x 15 IC
  • Dollys x 15 IC
  • Slutters x 16 IC
  • Superman 10 count hold x 5
  • Scissors 1 min to cash

COUNT-OFF & NAME-O-RAMA
15 Brothers

CIRCLE OF TRUST/BOM:

Life is too short to get upset about stupid little annoyances in our lives. I have been working on this the past 6 months and my wife says I’m sweeter to her. I can tell we are closer and more loving when I’m not always trying to educate and correct her. She is my best friend and not identical to me. If I accept her as she is we lead a much happier life with a tight relationship.

MOLESKIN:
Thanks to locals for showing me around the park on a recon ruck. Nice place you got! Wall ball did some marathon training instead of the beatdown, but we enjoyed his mumblechatter when he passed by.
ANNOUNCEMENTS:

Can You Bear the Rain?

THE SCENE: 55 and raining, varying from “buckets” to “showers”.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
15x Windmills IC
21x SSH IC
10x 4ct Travoltas IC (each side)
15x 4ct Monkey Humpers
20x 4ct Mtn Climbers
THA-THANG:
Mosey to the base of the Matterhorn. Cones placed at 20yd spacings to the top.
Partner up and slingshot to the top. Stationary partner does Iron Mikes, movement Bernie Sanders.

Gather up in the Pavalon for:
5x Inchworm Superman
11’s: Hanging 4-ct side-to-side knee-raises and Diamond Merkins.
(planned to do merkins at the top of the hill, but decided to stay out of rain for a few minutes)

Head back to the top of the Matterhorn and slingshot down, this time BBS and bear crawls.
Extra effort modification: 20lb Soaked Sweatshirt Shot-Put by Wagon Wheel

Mosey back to the AO

MARY:
20x Hello Dollys
15x Side Crunch (each side).
Row your Boat (2 rounds)
Peter Parkers
Imperial Walkers until time
COUNT-OFF & NAME-O-RAMA
7 PAX said, “rain hair, don’t care”. Well, come to think of it… I guess only 5 said that…
CIRCLE OF TRUST/BOM:
Yesterday morning my family’s plans for this week got wildly upended. Nothing terrible overall, but just significantly different from plan. That kind of thing can be upsetting and aggravating, but I was reminded that God works all things for the good of those who love Him. I don’t know yet why that interruption came to be, but it’s an opportunity to trust that God is in control and has a greater purpose beyond our limited knowledge. When your plans get interrupted, take that moment to look around for what God is doing. Trust Him and look for opportunities to join Him in what He’s doing.
MOLESKIN:
Nothing like starting out the beatdown with completely soaked feet right out the gate… There was an unavoidable ankle-deep puddle at the entrance of the tennis court when I went to turn on the lights. Shoulda just warmed up in the dark…
ANNOUNCEMENTS:
Hardship Hill! Sign up and volunteer!

Not Another Brick in the Wall

THE SCENE: JUCO – Sloppy Wet rain, but kinda warm 56 degrees.

F3 WELCOME & DISCLAIMER:

It’s not F4 (Faith Fitness Fellowship and Fairweather)

WARM-O-RAMA:

  • 20 Side straddle hops
  • 20 Side-to-sides.
  • 20 Merkins
  • 20 Cherry Pickers
  • 20 Big boy situps
  • 20 Diamond Pike Merkins
  • 20 Bicycles

THA-THANG:
“Another brick in the Wall”.  Mosey over to coupon wall.  Everyone gets and keeps a coupon the whole workout.  Partner up.   As one person does “Around the wall” the other person does “Along the wall” with their coupon.

  • “Around the Wall” is:
    • 10 Handstand pushups (against wall)
    • Run to other end of wall (carrying coupon)
    • 10 Hanging Leg lifts  (hang off of overhead railing)
    • Run to top of hill behind wall with coupon
    • 10 Reverse in-cline Merkins (against railing)
    • 10 Burpess
    • 10 In-cline Merkins (against railing)
    • Run to beginning – wait for partner to finish before transitioning to “Along the Wall”
  • “Along the wall” is
    • Crab walk coupon carry the length of the wall AND back.
    • Burpee Broad Jump (ahead of coupon) + move coupon overhead to feet with a sit-up
    • As a team – Alternating Cherry Picker coupon baton handoff (over-head to under). Empty handed person on end runs to the front to get the Coupon coming from the team.

 

MARY:
The puddles were refreshing and the grass wasn’t muddy.

COUNT-OFF & NAME-O-RAMA

Fast-n-Easy, Wax-Job, Scrum, Trolley

CIRCLE OF TRUST/BOM:
Jesus’ message is antithetical to the old youth rock montra of “All we are is just another brick in the wall”.  Jesus says you are important, you matter, you are loved, He is very intentional about the value of everyone’s life and everyones every-moment!
MOLESKIN:
Booster wasn’t here so we forgot to mention the schedule and challenge coming up in May.  Also forgot a picture! Doh!