F3 Knoxville

Tag: Waxjob

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.

Burpicide to the Pavalon

THE SCENE: around 70 – warm & steamy

F3 WELCOME & DISCLAIMER


WARM-O-RAMA:

  • Side straddle hops x 20
  • Tempo merkins x 10
  • Tempo squats x 10
  • Cherry pickers x 5
  • this/that stretch

THA-THANG:

  • Indian run to base of Matterhorn – last man drops & performs 2 merkins before running to front of line
  • Suicide run up the Matterhorn
    • 8 cones lined up the hill
    • Burpees at each cone increasing by 2 each time:  2,4,6,8….16.   Had to stop at 14 due to time.
  • Countdown at the pavalon
    • Start at top & work your way down the list.  Rinse & repeat eliminating the lowest rep exercise each time through the list.  Finish each trip down the list by running up the hill to the gate & back.
      • 10 wide grip pullups
      • 9 thrust merkins
      • 8 speed skaters (each leg)
      • 7 dips
      • 6 box jumps
      • 5 decline merkins
  • Indian run back to the AO

MARY:

  • Box cutters x 25
  • Side crunch x 10 (each side)
  • Flutter kicks x 25
  • American Hammers x 20
  • 1 minute plank

COUNT-OFF & NAME-O-RAMA
22:   I-Beam, Snitch, Flute Loop, Waxjob, Driftwood, Wagon Wheel, Side Car, La-Z-Boy, Transfer, Smoker, Mayberry, Junk, Wallball, Pusher, Toto, Butters, Trap Door (FNG), Scooter, Bueller, Booger, Ratchet, Bartman

CIRCLE OF TRUST/BOM:
My 11 year-old son is out of town on a trip and called last night with a headache.  He was letting it get to him and making a mountain out of a mole hill…he was losing perspective on the situation and getting overwhelmed.  Funny thing is, we do this as men all the time.  It’s usually not a headache – usually it’s financial stress, work stress, family pressure, health needs.  We let these things grow in our minds until we think they are too big to handle.  God reminds us in the book of Deuteronomy that he is always with us.

“Be strong and courageous.  Do not be afraid or terrified because of them, for the Lord your God goes with you; he will never leave you nor forsake you”   Deuteronomy 31:6

This verse is taken from the time of Moses, when he was getting ready to hand the reigns over to Joshua.  Moses was reassuring both Joshua and the Israelites that God would take care of them in battle against their enemies.  We still have that same promise today.  Whatever your circumstance, large or small, God’s answer is still “I will not leave you nor forsake you”.  Don’t make mountains out of mole hills – give them over to the Lord in prayer and watch him do the work on your behalf.

MOLESKIN:

ANNOUNCEMENTS:

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