F3 Knoxville

Tag: Waxjob

Sparky wasn’t here but we saw him anyway.

THE SCENE: 31 degrees, partly cloudy with a light breeze.
F3 WELCOME & DISCLAIMER

WARM-O-RAMA:

Imperial Walkers x 15 IC
Windmills x 15 IC
Cherry Pickers x 15 IC
Merkings x 15 OYO
Mountain Climbers x 15 IC
Plank Jacks x 15 IC
ISO Squat x 15 IC

THA-THANG:

Dawg Pound 500
There are four cones placed around the 0.3 mile track.  At each cone, perform 25 reps of the following exercises:
– Merkins
– Squats
– Alternating Shoulder Touches
– Big Boy Situps

Mosey back to AO

MARY
– Boat-Canoe

BOM

– Just a quick note to share that we “decide” to consider our lives stable, or unsettled.  Choose to influence your world rather than be influenced

MOLESKIN

– Great morning today!  Always good to see the PAX happy and pushing each other!  HA! Sparky, we did one of your workouts!

Hiding in the Bushes

THE SCENE: High 40s, drippy and drizzly but not pouring
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH x25 or something like that.  Q screwed up the cadence so reps uncertain
LBAC x20 each way IC
TN Rocking Chairs x15 IC
Al Gore Tuck Jumps x8
Hindurkins x15 IC

THA-THANG:
Mosey to the steps by the ball. Hop up first flight of stairs on right foot,
head south and down the steps, circle back around to hop up stairs on left foot.

Keep heading south and down the steps that some idiot decided should be painted with high-gloss paint. Successfully navigated without injury.
Pair up in groups of 3, each group picks up one large and two small coupons from the bank of the stream.

Cross the street to the safe, unpainted set of stairs.
One PAX at top, one PAX at bottom, one PAX in motion for each group
Small coupon exercises on the streetcorner at the bottom of the stairs until relieved:
-Man-Makers
-Side Raise
-Wax On/Wax Off
-Raise the Roof

Large coupon exercises at the top (hidden by the bushes to avoid indecency citation during Hip Thrust)
-Squrls
-Fwd Raise
-Hip Thrust
-Rows

2 rounds through the circuit and it’s time to head back.

MARY:
Squeaked in some Protractors and 3 rounds of Row your Boat
COUNT-OFF & NAME-O-RAMA
15 strong, no FNGs braved the drizzle. Good to see Acapella visiting the gloom from South GA
CIRCLE OF TRUST/BOM:
Jeremiah 2:13 – “For My people have committed two evils: They have forsaken Me, The fountain of living waters, To hew for themselves cisterns, Broken cisterns That can hold no water.”

Last week I had to replace my water heater. It was old, and had a good run, but it sprang a small leak. Fortunately I managed to get it out before a catastrophic failure. Pulling the old, leaking tank, partly full of sediment, out of the house made me think of Jeremiah 2:13. Be careful where you are looking for your water, your fulfillment. Anything but the source of Living Water is just a cracked and useless cistern.

MOLESKIN:

ANNOUNCEMENTS:

Enjoy the Ride

THE SCENE:  40 and clear

F3 WELCOME & DISCLAIMER

  • Quickly welcomed the group because the Q was running late!


WARM-O-RAMA:

  • 30 second stretch OYO (so I could put my watch & gloves on)
  • Tempo Squats x 10
  • Tempo Merkins x 10
  • LBAC forward & backward
  • This/that, these/those, Michael Phelps

THA-THANG:

  1. Lunge to concrete pylons
    • 30 Box Jumps on the pylons when you get there
  2. Burpee broad jump across parking lot to the sidewalk
    • 50 Calf Raises when you get there
  3. Bear Crawl across big parking lot
    • 50 Carolina Dry Docks when you get there
  4. Inchworm Merkin up the street to the first turn-in
    • 50 Jump Squats when you get there
  5. Groucho Walk up the street to the fire hydrant
    • 50 Big Boy Situps when you get there
  6. Forward Crab Walk back down the street to the first turn-in
    • 25 Diamond Merkins when you get there
  7. Gorilla Shuffle to the flag poles
    • no exercise when you get there….it’s 6:13!
  8. Mosey back to the AO

MARY:

No Mary – out of time

COUNT-OFF & NAME-O-RAMA
8 strong this morning:  Booster, Waxjob, Neutron, Scrum, Snaggletooth, Sweeper, Trolley, Bartman

CIRCLE OF TRUST/BOM:

Today’s workout was all about how to get from Point A to Point B.  In life we are usually focused on getting to “Point B” as quickly as possible.  “Point B” can be anything:  new job, more money, success, popularity, etc.  I reminded the group this morning that sometimes we need to slow down and enjoy the ride.  Take the long route, enjoy your current situation, stop & smell the roses.   Some of those are metaphorical and some are literal, regardless the point is that we don’t always need to be sprinting in a straight line at all times.  There are times to sprint, and there are times to stroll.  Pay attention and try to know the difference to prevent yourself from getting burnt out.

MOLESKIN:

ANNOUNCEMENTS:

  • Hardship Hill coming up May 19th
  • Remember JUCO is now meeting on Friday each week

Bear golf

THE SCENE: 37 and clear
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
IC x 20 4ct Imperial Walkers

IC x 20 4ct BBS

IC x 20 4ct Side lunge

IC x 20 4ct Floor Wipers

IC x 20 4ct Groiners

IC x 20 4ct Gas pumpers

THA-THANG:

Mosey the long way to the top soccer field,

IC x 50 4ct Flutter kicks

Golf ball sprint team race.

Each team starts at the opposite sides of the field, while one person runs to the middle and grabs a golf ball, the rest of the team completes the exercise.

1st 10 golf balls = Lunges

2nd 10 golf balls = BBS

3rd 10 golf balls = Squats

4th 10 golf balls = V-ups

5th 10 golf balls = Thrusters

6th 10 golf balls = LBC

 

Bear-golf – one team memeber tosses a golf ball, the team bear crawls to that golf ball does 10 squats, then the next team member tosses golf ball.

 

OYO x 50 box jumps

IC x 20 Thrusters

Mosey back to the AO

MARY:
Worm Crunch

Macerana

American Hammers

World’s Greatest Merkin

COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
Easy message.  Don’t be selfish.

Make time for God first.  Make time for you family.  Make time for others. Then make time for yourself.  Stop being so selfish and begin being selfless.  I had a good friend, and member of the PAX point out that if he helped do the dishes or laundry at his house, how quick he was to point it out to his wife.  When in reality his wife is the one that does all the laundry and dishes at the house, so why should she be impressed that he helped once.  Even though he was doing an act to try and help someone else, he still wanted his “thanks” or “atta boy” for doing it.

God did not create you to be awesome in your own little world.  He created you to:

  • Have a relationship with him.
  • To spread, multiply, and grow God followers
  • To love one another

A rainy Monday can’t get you down!

THE SCENE: 9 PAX pushed hard to get better on a Rainy Monday.   Rainy days and Monday’s can g keep us down

F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

  • 25 x Side Straddle Hop
  • 25 x Imperial Squat Walkers
  • 15 x Baby Arm cirles each way
  • 25 x Squats
  • Mosey to the first overhang

THA-THANG: Partner up and mosey to the first covered area with picnic tables

  •  20 Dips partner 1, 20 steps ups partners 2.  X 3
  • War – Split up into two teams and play the card game war.    Each team pics a card and the loser has to do the highest card show in Burpees.   Other team does step ups.   6 Rounds

Mosey to the next dry spot

  • QuarterPounder
    • 10 yards and back x 10 Burpees
    • 20 yards and back x 25 merkins
    • 50 yards and back x 50 Squats
    • 75 yards and back x 75 Mtn Climbers
    • 100 yards and back x 100 SSH

52 Cards Pick-up

  • Each PAX picks a card. 2 Rounds of 9.
    • Diamnonds = Merins
    • Hearts = Dry Docks
    • Spades = Burpess
    • Clovers = Star Jacks

Race to the next dry spot close to the AO

MARY:
25 Flutter Kick

25 Peter Parker