F3 Knoxville

Tag: Waxjob

Perspective

THE SCENE:
An F3 haiku:
Breezy mid 60s
Crescent moon floating in ink
Impending beatdown
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

25x SSH IC
15X TN Rocking Chairs IC
10x Travoltas IC each side
15x LBAC IC (fwd and back)
15x Tempo Squats

THA-THANG:
Mosey to the long parking lot for a game of Memory
It’s been a lazy Q month for me.
4th time this month with this same Q at different AOs, and nobody’s repeated it but me! About time to burn the cardboard…
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 to the far end of the parking lot and back.

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

Managed to run out of time without ever seeing the burpees! Hit every other card at least once.

MARY:
Just barely made it back to the AO in time, so no Mary today.
COUNT-OFF & NAME-O-RAMA
7 PAX today
CIRCLE OF TRUST/BOM:
Today’s word is “Perspective”.
During the beatdown, we bear-crawled along the same path that we ran to get to the end of the parking lot. When you’re just standing around, that light pole doesn’t look too far away. When you’re looking back between your feet, bear-crawling backwards, it looks like a lot farther. Conversely, that same distance looks like pretty much nothing at all when you’re finishing up running the full length of the parking lot.

Sometimes in your life you may feel like you’re in that reverse bear-crawl… Where you’re headed seems so far away and you’re moving backward to boot. In those times, remember that God has things under control, and his perspective is so much better. Just stay obedient, keep your eyes on Him, and He will take care of your journey.
MOLESKIN:
The good thing about Monkey Humpers is that the posture required basically prevents eye contact.
ANNOUNCEMENTS:
Hardship Hill! Sign up! Volunteer!

Fear the Lord

THE SCENE:

68 and clear

F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Quick mosie around the outhouse

SSH x20 IC
Cherry Pickers x10 IC
Some o’ this, Some o’ that
THA-THANG:

Tre UP! Get a CMU and a pair of rocks

FEAR THE LORD (Dora Exercise)

Partner 1: rock/CMU exercise

Partner 2: run to the hill

Partner 3: Hill exercise

Rock exercises: 200 total each

Flys (2 rocks)
External rotation curls (2 rocks)
ABCs (Alphabet x6)
Rows (big rock)

Tricep extensions
Hello Dolly
Elf on the shelf (lift, reach across overhead)

Lazy Boy Curls (palm up grip)
Overhead Press
Reverse crunches
Dry docks

Hill exercises: 20 each
Wide Merkins
Imperial Walkers
Squats
Derkins
OPP (one armed pickle pounder)
Mountie Squats (toes out)

MARY:
Didn’t we do enough during the beatdown?
COUNT-OFF & NAME-O-RAMA
Tank,  shooter, Tweety, Bowflex, Butters, Frosty, Bartman, Farva, Fluteloop, I-beam, Respect, Snitch, Wagon Wheel, Booger, Laettner,  Abacus, Detention, Woodshack, Deadhead, Ribbed, Podium, LA-Z-Boy, Waxjob, Smoker
CIRCLE OF TRUST/BOM:

I have a colleague w/ wisdom and maturity issues. Started praying about him, and then for him to develop more maturity and wisdom. God chuckled at me. “It takes one to know one, my boy! Don’t you remember when this was you?”

Immediately I had the words of Proverbs 9 in my head. The fear of the Lord is the BEGINNING of wisdom.

I do remember, because it wasn’t too long ago and I consistently fail in these same things. The fear of the Lord is the BEGINNING of wisdom.

I don’t know where the end is, but the beginning of wisdom is fearing the Lord. This isn’t about being terrified or feeling guilt and shame for our wrong doing. This is about recognizing the natural order of things and in whose world we are living. Recognizing whose children we interact with every day and just how much He loves us…AND them! We are loved as sons, but we bear the responsibility to carry that name!

We all think we’re football experts. We’ll talk for hours about what needs to change. We’ll tweet endlessly, and even call into radio shows to second guess decisions. But none of us would walk into Jeremy Pruitt’s office and presume to tell him what he needs to do or how he could do it better. Why? ‘cuz that’s his world and we KNOW we don’t belong in charge of it.

Apply the same to God. You are not in control of half of what you think you are, and you mismanage most of what you are in control when you do it under your own steam. Recognize whose you are and in whose land you live…change that perspective and you’ll see some new wisdom come your way.

“The fear of the Lord is the beginning of wisdom, and the knowledge of the Holy One is insight. For by me your days will be multiplied, and years will be added to your life. If you are wise, you are wise for yourself; if you scoff, you alone will bear it.”
‭‭Proverbs‬ ‭9:10-12‬ ‭ESV‬‬
http://bible.com/59/pro.9.10-12.esv MOLESKIN:
This was a tough workout, but a pretty fun one. Lots of mumble chatter and sore muscles. I was proud of the men.

ANNOUNCEMENTS:
Hardship Hill registration is full!

LMQ

THE SCENE: Mid 50’s and lovely.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
25x SSH IC
15x Tn Rocking Chairs IC
10x Travoltas (each side)
17x LBAC fwd and back
Calf Killer (20x Calf Raise on curb, 25% mosey across the lot. 20 more and 50%, 20/75%, 20/AYG, 20 more to make 100)

THA-THANG:

Picked up this Q last-minute, so I got lazy and recycled this month’s “Memory game” Q to yet another AO…

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

I think we only cleared 3 of the pairs, but we saw every card at least once. The monkeys were humped quite thoroughly.

MARY:
Just got back to the AO in time for 25x Bicycles IC
COUNT-OFF & NAME-O-RAMA
7 HIMs at the Asylum this morning
CIRCLE OF TRUST/BOM:
I’m often pretty enthusiastic and excited when I put the EH on a sad clown. I don’t care if he thinks I’m crazy or weird for working out at 5:30 with a bunch of other men. I’m much less bold when it comes to sharing Christ with others, even just for something as simple as inviting them to Church. As Paul said, bodily exercise profits a little, but Godliness is profitable for all things. Since the things of God are for eternity, how much more boldness and urgency should we have when sharing that with others?
MOLESKIN:
Great bunch of HIMs this morning put in some good work. Glad for the opportunity to jump in and burn some goo together!
ANNOUNCEMENTS:
Forgot to mention any of ’em! But don’t forget Hardship Hill. Check out Tank and Cap on WBIR.COM!

Journey Up JUCOmanjaro

THE SCENE: 56°F, mostly clear, about half of a moon shining

F3 WELCOME & DISCLAIMER

WARM-O-RAMA:

  • SSH x20 (IC)
  • Merkins x2 (OYO)
  • Imperial Walker x20 (IC)
  • Merkins x 4 (OYO)
  • Imperial Walker Squats x20 (IC)
  • Merkins x6 (OYO)
  • Burpees x10 (OYO)

THA-THANG:

Mosey across Hardin Valley Rd to the base of the ridge.

Run up the ridge, stopping at each of the 4 cones along the way.

At each cone, do:

  • 10 Mountain Climbers
  • 10 Derkins
  • 20 LBCs (feet up hill)

At the top of the ridge, do 4 corners:

  • Squats x20, bear crawl to next cone
  • Flutter Kicks x20, lunge to next cone
  • Dry Docks x20, bear crawl to next cone
  • American Hammers x20, lunge to next cone

Rinse and repeat, AMRAP

Mosey down the ridge

MARY:

  • Plank Jacks x20 IC
  • Flutter Kicks x20 IC
  • LBC x30 IC

COUNT-OFF & NAME-O-RAMA

Trolley, Waxjob, Booster, Snaggle Tooth, Barnacle, Archie (QIC)

CIRCLE OF TRUST/BOM:

Raising teenagers is a serious potential source of anxiety for me. The reality that I can’t control them keeps getting more and more obvious. My son turns 16 next week and it is reminding me that the main thing left for me to do is to pray.

“do not be anxious about anything, but in everything by prayer and supplication with thanksgiving let your requests be made known to God.”

‭‭Philippians‬ ‭4:6‬ ‭ESV‬‬

http://bible.com/59/php.4.6.esv

MOLESKIN:

I like the name JUCOmanjaro, Booster. No other AO has a hill like it with its 240ft of elevation. It’s a nice view from up there!

Ruck and Roll

THE SCENE: mild clear and dry
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
20 merkins

20 squats

20 BBS
THA-THANG

Ruck the long loop with sandbag stopping twice at the upper soccer field.

1st stop: overhead ruck carry to midfield and do 20 squats then back and 20 more then back again with 20 bent over rows and back followed by 20 more.

2nd stop: bear crawl ruck drag about 25yds and do 15 ruck swings and back followed by 15 more, next lunge same distance and do 15 lion kings and back with 15 more.
MARY:
We did flutter kicks in cadence then wall ball led us in a round of BBS, followed by some up and overs on waxjobs cadence.
COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:

MOLESKIN:
Great work fellas!
ANNOUNCEMENTS: