Waxjob – Page 109 – F3 Knoxville

Q101 at JUCO – Mixin’ it up

April 27, 2018 Proton

THE SCENE: Recovering from the rain this week it was a little soggy but perfect weather for a beat down. Not to hot not too cold. F3 WELCOME & DISCLAIMER

4 Standards: Disclaimer, Proper count and cadence, BOM, COT

A – Authenticity – If you can’t do it, then don’t Q it. Period
C – Consistency – Count the same way every time, all the time.
E – Energy – The PAX feed off the Q’s energy. Bring the heat and be early.
S – Selflessness – The workout is about the PAX, not the Q. Not ever

WARM-O-RAMA:

SH 25x (IC)
Wide Merkins x 10 (IC)
Merkin 15x (IC)
Arm Circles Forward 15x (IC)
Arm Circles Backward 15x (IC)
3 Hand Release Burpees OYO

THA-THANG:

String of Pearls to Hill – No Man Left Behind, plan the workout with all fitness levels in mind.

Stop 1 – 100 Squats (P1 does 10 while P2 holds air chair; 100 total for group))

Explanations and transitions can make or break a workout!

Three stages of the PAX, where are you?

Survival
Push yourself
Encourage

Grinders – 12 min

1^st Battle Buddy lunges to the first cone, then sprints to 2 second cone, does 2 reps of the exercise while Battle Buddy 2 is jumping air rope. Switch. Each round increase by 2 reps until each man does a total of 14 reps. Three rounds:

Rd 1 = Burpees
Rd 2 = BBS
R~~d 3 = Ranger Merkins (hands at should width, elbows in)~~

Keep the PAX Moving. No down time
Practice explanations the night before and make sure they are easy to explain!
Demonstrate as needed
Structure the workout with all skill levels in mind.
Always start and end on time. Always have a watch or a phone
Rehearse your exercises and your cadence aloud in prep for the workout.

The BEAST is 6 exercises, performing 6 reps at 6 stops. 12 min

4 lines (lined field or cones). Start at first line, sprint to second and do 6 reps, then to third and do 6 reps, then to fourth and do 6 reps, back to third for 6 reps, back to second for 6 reps, back to start line and complete 6 reps. Hold Plank until all finish.

Merkins
Star Jacks
~~Squats~~
Wide Arm Merkins
~~Bobby Hurley~~
~~Burpees~~

MARY:
Dealers Choice

Flutter Kicks x 25(IC)

COUNT-OFF & NAME-O-RAMA
Use the TAGS on right-side to record PAX (BE SURE TO INCLUDE YOURSELF) in attendance. Be sure to select the AO in CATEGORY above TAGS and then delete these notes!
CIRCLE OF TRUST/BOM:

BOM

BOM

Plan your workout – Actually write it down and get someone who has Q’d before to review it.
Better to have too much than not enough
Have an alternative Plan! for rain, weather size of PAX etc.
Welcome everyone
Use good form
Cadence- Inflection and recover and practice out loud!

BOM

“Today you will spend solitary moments of conversation with yourself, either listing your complaints or counting your blessings.”

“Think with me for a moment. Do you live a life of blessing or complaint?

easy to find fault, discontent.
easy to be irritated and impatient.
easy to groan and moan about the difficulties of life
easy to be dissatisfied.

Why are these things so easy? Well, they’re easy because sin still causes us to make it all about us. ”

“Our readiness to complain is another argument for the forgiving and rescuing grace that Jesus, without complaint, willingly died to give us.”

Saint Francis Prayer

Lord make me an instrument of your peace
Where there is hatred let me sow love
Where there is injury, pardon
Where there is doubt, faith
Where there is despair, hope
Where there is darkness, light
And where there is sadness, joy

O divine master grant that I may
not so much seek to be consoled as to console
to be understood as to understand
To be loved as to love
For it is in giving that we receive
it is in pardoning that we are pardoned
And it’s in dying that we are born to eternal life
Amen

Be Sweet

April 25, 2018 Snorkel

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?

April 24, 2018 Waxjob

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

April 23, 2018 Trolley

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

April 20, 2018 Tank

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