F3 Knoxville

Tag: Waxjob

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!

This is not the Caribbean Islands

THE SCENE: Clear, a little windy and 36 degrees
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH X 20, cherry pickers x5, Rockettes x 10, mericans x 10

mosey to the big lot
THA-THANG:   Complete each exercise at parking lot island/cone and run up lot to next island/cone in a zig zag across parking lot.

1) 10 mericans
2) 10 squats
3) 10 diamond mericans
4) 10 Bobby Hurley’s
5) 10 shoulder touch mericans
6) 10 smurf Jacks
7) 10 burpees
8) 10 lunges each leg
9) 10 inch worms
10) 10 iron mikes
11) 10 plank ups each arm
12) 10 sec one leg balance holds each
13) 10 wide mericans
14) 10 squat jumps
Repeat
Then “collect cones” by running to each cone and add 2 reps per cone picked up.
first 7 is mericans, second 7 is squat jumps…. then some flutter kicks for fun.

MARY:
More flutter and slutter kicks x30, Superman holds, boat/canoes w/rowing, burpees x6

COUNT-OFF & NAME-O-RAMA
13 including 1 FNG (Hawkeye)
CIRCLE OF TRUST/BOM:

25 FACTS ON THE IMPORTANCE OF FATHERS

1) Children living with fathers in the home tend to fare better on cognitive achievement and behavioral outcomes.

2. Adolescents living in intact families tend to report closer relationships with their fathers.

3. Among urban fathers, those who frequently attend religious services tend to be more engaged with their children.

4. Close relationships between adolescents and their fathers are positively associated with adolescents’ psychological well-being.

5. Adolescents with more involved fathers tend to exhibit lower levels of behavioral problems.

6. Adolescents who report having more positive relationships with their fathers are less likely to engage in delinquency.

7. Adolescents who report having more positive relationships with their fathers are less likely to abuse substances.

8. Individuals whose fathers showed more involvement in their lives early on tend to attain higher levels of education.

9. Growing up without a father appears to be associated with greater likelihood of incarceration later in life. 

10. Fathers’ religiosity is linked to higher quality of parent-child relationships.

11. Fathers’ engagement in their children’s activities was linked to higher academic performance.

12. Among adolescent girls, those who have a strong relationship with their fathers are less likely to report experiencing depression.

13. Close father-adolescent bonds protect against the negative influence of peer drug use.

14. Adolescent girls who have a close relationship with their fathers are more likely to delay sexual activity.

15. Adolescent girls whose fathers were present during their childhood are less likely to become pregnant.

16. Adolescent males who report a close relationship with their fathers are more likely to anticipate having a stable marriage in the future.

17. Men who become fathers outside of marriage are more likely to be poor.

18. Fathers of intact families spend, on average, more time with their children. 

19. Children raised in intact families by happily married parents tend to be more religious in adulthood.

20. Children raised in intact families are more likely to have stable and healthy romantic relationships as adults.

21. Intact families are more likely to provide a safe home for children.

22. Adolescent girls who have never lived apart from their parents are less likely to report sexual abuse than those who have.

23. Girls who experienced a parental separation during childhood are more likely to engage in early sexual activity.

24. Among teenage boys, those from intact families with frequent religious attendance average the fewest sexual partners.

25. Children in father-absent homes are almost four times more likely to be poor.

Don’t just be around, be involved!

MOLESKIN:
A bit quiet for mumble chatter most likely due to the cold air and cardio.

Prayers for friend who lost their mother this week, family and relationship issues in the PAX, Hardship Hill success and to be better fathers.
ANNOUNCEMENTS:
Hardship Hill two JUCO teams 5 & 10 hour choices

#seadangacide

THE SCENE: T-Shirt Weather
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

  • Squat IC x 15ish
  • Merkin IC x 10
  • SSH IC x 20

THA-THANG:
#seadangacide

Mosey to the speed bump at the base of Matterhorn and Partner Up

Run to the marked location, perform the chalked number of Star Jack Burpees and then return to the base of Matterhorn and perform number of Star Jack Burpees. Rinse and Repeat-o in suicide format. Burpees increase by 1 at each location.

MARY:
Star co-q’s Waxjob and Bartman handled as we gathered PAX! Thanks Men
COUNT-OFF & NAME-O-RAMA
24 HIM’s showed up to take on the challenge.
CIRCLE OF TRUST/BOM:
I tend to Q on days that have meaning. On Friday my oldest daughter turns 10. It’s big day for me because it’s a reminder of the first time I met her and really experienced unconditional love. I was told I may love a lot of things, but nothing will compare with how much you love and care for your children.

MOLESKIN:

After scaring the doo out of Flanders and Frosty in the morning, I learned how sketchy running on the backside of Matterhorn is by yourself. Sparky said it best, “Every sound back there is a Godzilla”. Seadangacide was inspired from Shooter’s Seadangus (also a bag of suck). If I were to do it again, I would call the PAX together sooner so we could all come back to the AO together.

ANNOUNCEMENTS:
See Announcements Page