F3 Knoxville

Tag: Waxjob

Masters of the Blockee!

THE SCENE: 50s w a bit of chill in the air
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Bear crawl in line to the tennis court, Line up for jog across courts, high knee skips, crawl bear, and jog.

Mosey back to the AO for Monkey Humpers x20, SSh x20, Merkins x10 all IC. Rows for bros with the CMU x20 IC, Blockees x5, CMU curls x20 ic, 5 more Blockees OYO.
THA-THANG:

Mosey down to the base of the parking lot next to the pee rocks with CMU for DORACIDES

  • 75 blockees, 150 curls, 200 CMU goblet squats
  • P1 does said exercise while P2 does suicides. first cone 1 burp, 2nd cone 2 burps, and 3rd cone, 3 burps, run back to your partner and switch, keeping cumulative count of reps between partners
  • If you finish early, P1 Planks while P2 does 20 flutters IC, switch, rinse and repeat until all pax complete the Doracides
  • Blocklee dan back to the AO. 4 lunges w CMU, 2 Blockees. Continue this until half way. I cut it short to get in some mary

MARY:
5 more blockees, Dead head led us in Flutters IC, Hello dollys x10 ic, Slutters x10 IC, Supermans x10 IC, pickle pounders x10 IC, and J-LOs x10 IC
COUNT-OFF & NAME-O-RAMA
29 including 1 FNG, PINK EYE. Welcome!
CIRCLE OF TRUST/BOM:
Chase the Lion Manifesto!. Instead of me typing it up here, google it and it will come up. Capn Crunch read this to us at one of his Q’s for his BOM one morning. It has stuck with me and I try to read it every so often to get a life check. Its short and sweet but means so much to me. Thank you for sharing Capn! I love to share it with others.
MOLESKIN:
I miss seeing my bros at the Dog Pound. So many AOs and so many great HIMS out there that I look up to at all the different AOs. I encourage more Pax to go visit other AOs to meet others and grow our community. Not saying to stop going to the one closest to you, but one morning every once and while, wake up a little earlier and drive a little further to visit other AOs and meet the HIMs that make their particular AO special. Thanks to all the HIMS at all the AOs for being who you are, leaders!
ANNOUNCEMENTS:
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.

The Crabby Bear Gut

THE SCENE: Slight Overcast 54 degrees.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

  • 20 Side-to-side squats
  • Practice round of the Crabby Bear

 

THA-THANG:
30 Min A.m.r.a.p.  (5:40-6:10) of Light Pole Loop around parking lot.  Seven Light pole stations each with choice of two exercises.  50 reps of either exercise (single counts).

To get to each light pole alternate between bear crawling and crab walking.

Light Pole Station Exercises:

  • Crunches  or Empirial Walkers
  • V-Ups  or On Back Legs up Side to side arches
  • Cross Toe Touches  or On back lets up and out
  • Russian Twists or Plank Knees to Elbows.
  • Supermans or Vert Scissor Kicks
  • Bicycles or On Side Plank side raises.
  • Heel Touches or Horz Scissor Kicks

After seven light poles reached, climb the hill to the guard rail and to 5 reverse incline push ups and 5 incline push-ups.   Hit the Light Pole with a “I own you Crabby Bear Gut” and round number.

COUNT-OFF & NAME-O-RAMA
7 PAX, Booster, Snaggletooth, Scrum, Neutron, Waxjob, Toto, Trolley,

CIRCLE OF TRUST/BOM:

Be gentle and loving — Don’t be crabby or a bear!!

Galations 5:13-26

13 For you were called to freedom, brethren; only do not turn your freedom into an opportunity for the flesh, but through love serve one another. 14 For the whole Law is fulfilled in one word, in the statement, “You shall love your neighbor as yourself.”15 But if you bite and devour one another, take care that you are not consumed by one another.

16 But I say, walk by the Spirit, and you will not carry out the desire of the flesh.17 For the flesh [g]sets its desire against the Spirit, and the Spirit against the flesh; for these are in opposition to one another, so that you may not do the things that you [h]please. 18 But if you are led by the Spirit, you are not under the Law. 19 Now the deeds of the flesh are evident, which are: [i]immorality, impurity, sensuality,20 idolatry, sorcery, enmities, strife, jealousy, outbursts of anger, disputes, dissensions, [j]factions, 21 envying, drunkenness, carousing, and things like these, of which I forewarn you, just as I have forewarned you, that those who practice such things will not inherit the kingdom of God. 22 But the fruit of the Spirit is love, joy, peace, patience, kindness, goodness, faithfulness, 23 gentleness, self-control; against such things there is no law. 24 Now those who [k]belong to Christ Jesus have crucified the flesh with its passions and desires.

25 If we live by the Spirit, let us also [l]walk by the Spirit. 26 Let us not become boastful, challenging one another, envying one another.

MOLESKIN:
Trying to work off the big easter feasts from our guts.  We completed almost two rounds.

Slick Bernie

THE SCENE: Mid-30s and clear.  Perfect beatdown weather.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Tha zero burpee warmup:
-Zero Burpees OYO
-25x SSH IC
-2x Burpees OYO
-15x TN Rocking Chairs IC
-4x Burpees OYO
-30x Mountain Climbers IC (10x standard, 10x hands as far fwd as possible, 10x hands as far back as possible)
-6x Burpees OYO
-8x Cossack Squats each leg
-8x Burpees OYO
-20x 4-ct Monkey Humpers IC
-10x Burpees OYO
THA-THANG:
Mosey over behind the maintenance building
-10x on-the-wall pullups
-Circle up with CMU for Pass-The-CMU BBS
-30x curls

Put back CMUs. Then look at Weinke.
Pick up 2 CMUs each for Rock the Block Merkins:
-Plank up on 2 landscaping CMUs.
-Do 1 Merkin.
-While holding plank, Q calls direction to rock the CMUs by 90° (Fwd, Back, In, Out), then another Merkin.
-R&R until groans from PAX reach sufficient volume

Put back CMUs for realz this time.

Mosey down the road a little ways to the hill
Partner up for Dora 1-2-3 (Merkins, Squats, SSH)
Bernie up the hill, Bear Crawl down.
Except the hill is really slick from frost! Nix the Bear Crawl after the first attempt. Too hazardous.

Mosey back to AO

MARY:
Just enough time for a couple rounds of Row Your Boat, then cash out with AMRAP merkins for 30s or so
COUNT-OFF & NAME-O-RAMA
15 PAX today, including FNG Cubby!
CIRCLE OF TRUST/BOM:
Do the hard thing.  Hard things come up frequently in life.  Sometimes we look for an easy way around it.  Sometimes we avoid it or put it off.  Don’t do that.  Just like you tackle those 30 burpees in a beatdown, take on the hard thing head-on, and do it with all your might!
MOLESKIN:

ANNOUNCEMENTS:
Sign up for Hardship Hill OCR Relay!  If you need a team, just post on GroupMe.  You’ll get recruited quick!

https://www.active.com/kingston-tn/running/distance-running-races/hardship-hill-2018

Here Comes Peter Cottontail

THE SCENE: Mid 30s to start, but warming up quick!
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH x25 IC
TN Rocking Chairs x11 IC
Monkey Humpers (4ct!) x25 IC
Hindurkins x10 IC
Imperial Squat Walkers x10 IC

THA-THANG:
Mosey down the road to the Elementary School/Little League park (wagon wheel and a stop for 30x BBS OYO halfway)
Pax split into 2 teams, each team with an Easter basket (5 gallon bucket w/25lb sand).
Easter eggs are hidden on the playground.
One PAX from each team carries the basket down the hill and collects one egg. Then bunny-hop back up the hill and hand off to next man.
Remaining PAX alternate between plank and Al Gore with each trip.

Once everyone has run twice, gather in the middle of the basketball court.
Exercises were going to be color-coded to egg color, but looks like we’re short on time.
Just make one run through the list.
PAX pair up for:
15x Low-5/High-10 Burpees
60yd partner carry
20x Leg Throws
20x Squirkins
Wheelbarrow around perimeter of the court
20x Reverse Rows/OH Leg Press

Mosey back to the AO… Getting so late!

MARY:
Not much today… Just some LBCs, Protractors, and Tempo Merkins.
COUNT-OFF & NAME-O-RAMA
15 PAX including one FNG. Or FOG… Turned 73 yesterday! Welcome Dozer! Thanks for being our War Daddy today.
CIRCLE OF TRUST/BOM:
The silliness of bunnies, eggs, candy, etc. is fun, but try to get as much of it out of the way as possible today and reserve tomorrow to celebrate and meditate on the real reason for Easter – Remembering the resurrection of our Savior Jesus Christ from the grave, sealing the long promised gift of Salvation. It’s even more free than F3 – He did everything for you.
MOLESKIN:
Great to have Moses’ dad with us this morning.
ANNOUNCEMENTS:
Hardship Hill is May 19th… Sign up today! If you need a team, jump on GroupMe and you’ll get recruited real quick.
https://www.active.com/kingston-tn/running/distance-running-races/hardship-hill-2018

Hydro Plow

THE SCENE: A bit damp with 100% chance of downpoor
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH 4c 25  Dancing bear merkins 4c 10 Cherry Pickers 10 Tempo Squats 10 Hill Billy Squat Walkers 15
THA-THANG:

  • Mosey to stairs, @ bottom of stairs 20 merkins 20 dips 30 squats. Crawl Bear up steps. @ top of steps, 5 Burpees over the rope. Rinse & Repeat.
  • Mosey to the wall.  Wall squat while passing a coupon. Once coupon gets to the end of the line that HIM sprints up steps returns to the end of the line.  Took up to much time so we cut it short.
  • Mosey/ Jail Break?.. To the parking lot. With groups of 3, @ one end SSH @ the other end Leg lifts. In the middle slide 45lbs or 35lbs plate from one end to the other alternating end workouts.
  • are
  • handy.

MARY:
Metronome and Ring -O- Fire
COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
Know the difference in an “Excuse and a Reason”.  The PAX is the what makes F3 what it is.  Without the HIMS F3 does not exist.  We make a decision to get out and live in the gloom.  If we don’t make it to a work out, ask yourself if you have a reason or an excuse.  A reason would be work or an injury or sick etc.  An excuse is sleeping,  “Man I just don’t have time”etc.  This holds true with life decisions as well.  If you decide you want to make a change or want to get a new job that you know is better or what ever the case may be and you convince yourself you can’t…… Think for a moment.  Do I have a reason or am I making an excuse?

Quotes:

” Courage doesn’t always roar. Sometimes courage is the quiet voice at the end of the day saying, ‘I will try again tomorrow.”   – Marry Anne Radmacher

“Do not follow where the path may lead. Go,instead, where there is no path and leave a trail.” -Ralph Waldo Emerson

” I want to be used up when I die.”  – George Bernard Shaw

MOLESKIN:

ANNOUNCEMENTS:
Hardship Hill   May 19th