F3 Knoxville

Tag: Waxjob

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!

Can you hear me?

THE SCENE:  Mid 60’s, Clear Skies
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

  • SSH x15 IC
  • Cherry Picker x10 IC
  • Little Baby Arm Circles (Forward) x10 IC
  • Little Baby Arm Circles (Backward) x10 IC
  • Jog Curb-To-Curb and Back
  • High Knees Curb-To-Curb and Back

THA-THANG:

PAX split into two groups.

Group 1 Started at Station 1 with the following:

  • Burpess x5
  • Dips x10
  • Flutter Kicks x15 Each Leg
  • Squats x20

Group 2 Started at Station 2 with the following:

  • Pull-ups x5
  • Herkins x10
  • Step Ups x15 Each Leg
  • Big Boy Sit-ups x20

After finishing at their respective stations, each PAX transitioned to the other station using transitional exercises between the cones. Rinse and Repeat Until Time

Transition Exercises Included:

  1. Bear Crawl
  2. Crawl Bear
  3. Sprint
  4. Sprint
  5. Lt. Dan’s (1 Squat)
  6. Lt. Dan’s (1 Squat)
  7. Berny
  8. Berny
  9. Crab Walk
  10. Crab Walk (Reverse)
  11. Broad Jump
  12. Broad Jump
  13. Rinse and Repeat

MARY:
With a little time left the PAX circled up for a some Mary

  • Box Cutter –  x10
  • Row Your Boat x2 (Lead by Waxjob)
  • LBC’s (Until Time)

COUNT-OFF & NAME-O-RAMA
17 HIMS!
CIRCLE OF TRUST/BOM:
Worry and Stress

It’s part of human nature to worry and stress. I for one, worry about everything. Lately, I’ve been more worried about this VQ than anything else. I’m sure there have been times in everyone’s lives were you have been worried or stressed about something. Whether it is getting the promotion at work, or getting laid off and wondering how you will provide for your family. For me I have to constantly remind myself of what God said about worrying in Matthew 6:25-34.

Matthew 6:25-34

25 “Therefore I tell you, do not be anxious about your life, what you will eat or what you will drink, nor about your body, what you will put on. Is not life more than food, and the body more than clothing?

26 Look at the birds of the air: they neither sow nor reap nor gather into barns, and yet your heavenly Father feeds them. Are you not of more value than they?

27 And which of you by being anxious can add a single hour to his span of life?[a]

28 And why are you anxious about clothing? Consider the lilies of the field, how they grow: they neither toil nor spin,

29 yet I tell you, even Solomon in all his glory was not arrayed like one of these.

30 But if God so clothes the grass of the field, which today is alive and tomorrow is thrown into the oven, will he not much more clothe you, O you of little faith?

31 Therefore do not be anxious, saying, ‘What shall we eat?’ or ‘What shall we drink?’ or ‘What shall we wear?’

32 For the Gentiles seek after all these things, and your heavenly Father knows that you need them all.

33 But seek first the kingdom of God and his righteousness, and all these things will be added to you.

34 “Therefore do not be anxious about tomorrow, for tomorrow will be anxious for itself. Sufficient for the day is its own trouble.

There will be days were we will feel overwhelmed and worried about that day or the coming months, but as believers in something greater than ourselves we must continue to purse God. We must be patient for His plan to unfold and allow Him to work in our lives. Focus on His message and He will help you through your endeavors.

MOLESKIN:
ANNOUNCEMENTS:
Hardship Hill this Saturday.  Meet at the Bomb Shelter at 8:00am to carpool to the event.

A Thumb on the Scale

THE SCENE: 68, clear, and smelling sweetly of honeysuckles.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
25x SSH IC
10x Hindurkins IC
Outhouse Run
8x Al Gore Tuck Jump
15x 4ct Crab Kicks

THA-THANG:
Mosey up to the upper parking lot at the top of Baby Everest.
A balance is set up there, so fill one side with some number of stones.
Gather at the bottom of the hill, each man does 15 reps of one exercise, then takes one stone up the hill to the balance, then mosey down the long way.
Once the balance tips, all the PAX move on to the next exercise.

Exercises:
Merkins
Star Jacks
Decline Dry Docks
4-ct Mountain climbers
4-ct Hello Dolly
Burpees! (10 instead of 15)

MARY:
10x 4ct LBC
15x 4ct Left/Right LBC
25x 4ct Flutter Kicks.
15x 4ct Monkey Humpers
Just a few seconds of shoulder taps to close it out.

COUNT-OFF & NAME-O-RAMA
8x HIMs this morning
CIRCLE OF TRUST/BOM:
In life, we have a lot of things that we have to try to keep in balance.  Work/home, food/exercise, cost/benefit, etc.  But there’s one area in which, there’s no way to pile enough on one side to balance the other, and that’s the sin/righteousness balance.  No matter how much good we try to do, there’s nothing we can do in our own strength to tip that balance in our favor.  Titus 3:5 says, “Not by works of righteousness which we have done, but according to his mercy he saved us, by the washing of regeneration, and renewing of the Holy Ghost”.  He put His thumb on the scale when he sent His Son to take the penalty for our sin through His death.
MOLESKIN:
My precision calculation of the number of stones to put in the balance ended up a little high.  But that’s OK, as someone decided to accelerate the filling of the other side by a bit.  Ended up adding burpees at the end, so it all worked for the best!.
ANNOUNCEMENTS:
Hardship Hill is THIS WEEKEND!  Can’t wait!  .