Waxjob – Page 108 – F3 Knoxville

Ruck and Roll

May 5, 2018 Butters

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:

Cinco Repeticiones

May 5, 2018 Bartman

THE SCENE: in the 60’s felt like summertime

F3 WELCOME & DISCLAIMER

WARM-O-RAMA:

Tempo squats x10
Merkins (4ct) x10
Imperial walkers (4ct) x10
LBAC fwd/bkwd

THA-THANG:

Long Island BLIMPS
- 3 Laps around the island with BLIMPS x 5 at each end of the island
mosey to watt rd parking lot. Stop along the way for Groucho Walk across the boardwalk. Then partner fireman carry the length of the baseball field.
Watt Rd lot
- Battle buddy up and wheel barrow across the parking spaces. Every 5 spaces the bottom man does 5 merkins and switch places with buddy. Go to end of parking spaces and back to start.
Hill by Soccer Field
- 5’s with Round the Clock Merkins at top and lunges at bottom
Soccer field
- Game of sharks & minnows. 4 sharks in middle. All other PAX try to make it across without being tagged. Penalty is 5 burpees if you’re tagged.
Mosey back to AO. Groucho walk the boardwalk again.

MARY:

Captain Thors
Side crunches x15 per side
Superman swims

COUNT-OFF & NAME-O-RAMA
13 strong: Mayberry, Frosty, La-Z-Boy, Butters, Shooter, Cosmo, Cornhole, Wagonwheel, Booger, Black Lung, Waxjob, Swirlie, Bartman

CIRCLE OF TRUST/BOM:
Servant leadership. It’s important. Take time to be a servant leader to your wife, co-workers and peers.

MOLESKIN:
Lots of fun and laughs today as we fully embraced our inner Cinco de Mayo.

ANNOUNCEMENTS:
Hardship hill is May 19th

Mayday

May 1, 2018 Tank

THE SCENE: Beautiful morning. Clear and perfect
F3 WELCOME & DISCLAIMER
WARM-O-RAMA
SSH X29,

Mosey Around outhouse

Cherry pickers x5

Tha Thang

Partner up, mosey with 1 CMU per duo up towards boats

Stop at 1/2 way at guardrail

Dora:

100 declines

150 CMU squats

200 presses

While partner runs up to top and back (60+ yards)

Mosey to boat

One partner runs to light pole with CMU

while other does burpees. Partner 1 runs back and tags partner 2 and both run to CMU. Repeat switching partners each time.

10 burpees OYO

At steps:

Stand beside each other. 15 squats total passing CMU each time. Repeat but switch sides. For total of 30.

Run up to rock at restaurant

Repeat x3

10 burpees OYO

Return back towards AO stopping at each light pole as before but doing LBCs.

Mosey To guardrail again for mini Dora 100 merkins while partner runs to top again

20 incline merkins on guardrail

mosey to AO for 35 Flutterkicks

COT 12 Pax

BOM

Story from Rabbi Abraham Twerski

“‘Young man. Why are you eating that fish?’ The young mans says, ‘Because I love fish.’ He says, ‘Oh. You love the fish. That’s why you took it out of the water and killed it and boiled it.’ He says, ‘Don’t tell me you love the fish. You love yourself, and because the fish tastes good to you; therefore, you took it out of the water and killed it and boiled it.’

“So much of what is love is fish love. Young couple falls in love. Young man and young woman fall in love. What does that mean? That means that he saw in this woman someone who he felt could provide him with all of his physical and emotional needs, and she felt in this man somebody she feels that she can write, that was love, but each one is looking out for their own needs. It’s not love for the other. The other person becomes a vehicle for my gratification.

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“Too much of what is called love is fish love. An external love is not on what I’m going to get but I’m going to give. We had an ethicist rabbi Dessler, who said, ‘People make a serious mistake in thinking that you give to those whom you love, and the real answer is you love those to whom you give.’

His point is if I give something to you, I’ve invested myself in you. Since self-love is a given, everybody loves themselves, now that part of me has become in you, there’s part of me in you that I love. True love is a love of giving, not a love of receiving.’

MOLESKIN:
Not a lot of chatter this morning, I’m assuming that means it was a good workout?…
ANNOUNCEMENTS:
Prayers for families struggling, praise for friends marriage issues on right road

Over The Hill

April 30, 2018 Bartman

THE SCENE: Mid 40s I think….nice & cool.

F3 WELCOME & DISCLAIMER

WARM-O-RAMA:

SSH x 40
Stretch OYO

THA-THANG:
Mosey to big hill on the other side of Hardin Valley Road. 5 cones set up at the top of the hill. Start at bottom & run reverse suicide (go to furthest cone first) doing the following exercises at each cone.

Cone 5: 40 Burpee
Cone 4: 40 Hello Dolly
Cone 3: 40 Squat Jumps
Cone 2: 40 Carolina Dry Docks
Cone 1: 40 Merkins

PAX then mosey back to the top of the hill for final descent Paula Abdul style. Run forward down the hill 2 cones, then bernie sanders back up 1 cone. Rinse & Repeat until all the way down.

MARY:

LBC x 40
Mountain Climbers x 40
ABCs

COUNT-OFF & NAME-O-RAMA

Tank, Doubtfire, La-Z-Boy, Booster, Snaggletooth, Toto, Hammy, Ratchet, Waxjob, Bartman

CIRCLE OF TRUST/BOM:
How are we living for Christ? While we may not have the same physical needs as other Christians around the world, we do have a responsibility to stand in the gap for our brothers and sisters in Christ. Are you routinely praying on behalf of others? Jesus is in the people business and we should be too.

MOLESKIN:
Today is my 40th birthday—special thanks to those who came out for my Q today and for all of the birthday wishes! F3 is an awesome brotherhood!

ANNOUNCEMENTS:
Hardship hill – May 19th. Booster says there are still some spots left on the JUCO team if anyone is looking for a team to join.

A Q for Remembering

April 28, 2018 Waxjob

THE SCENE: Around 50, with an amazing sun coming up
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
25x SSH IC
15x TN Rocking Chairs IC
10x 4ct Travoltas each side
15x Tempo Squats
10x Tempo Merkins
Run one lap

THA-THANG:
Played a good ol’ game of Memory. 20 cards with 10 different exercises.
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.

The cards:
15 Merkins
15 Dry Docks
10 Iron Mikes (each leg)
10 Squat jump
10 Burpee
15 Monkey Hump 4ct
20 Mtn Climber 4ct
Bear Crawl to Pavalon, Crawl Bear back
10 Body Weight Rows at the Scrapyard
20 Big Boys

MARY:
PAX cleared the last card just in time for:
Hello Dollys
Flutter Kicks
Crossing Hello Dolly Flutter Kick Things (pretty sure they have a name, but I can’t think of it)
COUNT-OFF & NAME-O-RAMA
7 PAX this morning. The number of perfection!
CIRCLE OF TRUST/BOM:
Every workout ends with the Ball of Man… A group united as one! But as an engineer, I am always working with a different BOM – Bill of Materials. The Bill of Materials is a detailed list of all of the components that make up the system that’s currently being designed. All those components serve a very specific purpose. They’re included for a reason. Once they’re assembled, they are part of a functioning unit. Both of those meanings of BOM together reminded me of 1 Corinthians 12:

14For the body is not one member, but many. 15If the foot says, “Because I am not a hand, I am not a part of the body,” it is not for this reason any the less a part of the body. 16And if the ear says, “Because I am not an eye, I am not a part of the body,” it is not for this reason any the less a part of the body. 17If the whole body were an eye, where would the hearing be? If the whole were hearing, where would the sense of smell be? 18But now God has placed the members, each one of them, in the body, just as He desired. 19If they were all one member, where would the body be? 20But now there are many members, but one body.

Your role as a member of Christ’s body is no more or less important to Him than any other. This is not to say “You are a special snowflake and nobody is like you”. This is to say that you have a specific reason, purpose, for being, for doing, for living. You have a job to do, a role to fill. Seek what that role is from the Head, and DO it with all your might!

MOLESKIN:
You can always count on Rain Check to subvert the workout… Only 4 cards left and he decided he didn’t want to run, so he intentionally flipped non-matching cards! Of course, it only delayed the inevitable…
ANNOUNCEMENTS:
Pray for Butterfingers’ MIL – Upcoming surgery. Support Moses run for 100 miles today! Hardship hill May 19.