F3 Knoxville

Tag: Waxjob

King of the Mountain

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THE SCENE: Mid 40’s and kinda wet.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

  • SSH x20 IC
  • Worst Merkin Ladder x3 OYO
  • Arm Circles x15 each direction IC

THA-THANG:
Mosey over to Mt Crumpet

  • Pair up in teams of two
  • Each trip up Mt Crumpet – do Mountain Climbers x10 and Squat Jumps x10 at top
  • When back at bottom, mosey to Fountain of Youth to rejuvenate with Burpees x10, Dips x10, and Pattycake Merkins with partner x10
  • Traverse up Crumpet differently each time – Sprint, Bernie, Bunny hop, Bernie hop, Burpee hop, Bear crawl
  • Each time must carry Hammy up the hill once (Woodshack’s COW!!!)

Mosey back to grinder

  • CMU Dora – 50 Step up Merkins, 150 curls, 200 Squats

MARY:

  • Weezy Jefferson
  • Outlaws x10 each direction
  • Flutter kicks x20 IC
  • BBS for 1 minute

COUNT-OFF & NAME-O-RAMA
14 PAX, 1 FNG Deep Dish!
CIRCLE OF TRUST/BOM:
36 But I tell you that everyone will have to give account on the day of
judgement for every empty word they have spoken.
For by your words you will be acquitted, and by your words you will
be condemned.

It is not our duty to judge anyone. Everyone is guilty of it, but it does us no good in our lives. Try to catch yourself judging others and realize what you are doing, try to have something positive to say about the people you are judging.
MOLESKIN:
CSAUP approaching
ANNOUNCEMENTS:

Remember Mama Jo

THE SCENE: At the Dog Pound 33 degrees and cloudy w an occasional sprinkle
F3 WELCOME & DISCLAIMER 

WARM-O-RAMA

50x SSH, Imperial Squat x 15, Jerkin x 15

  • THA-THANG
  • Choose your 👶🏽 (25lb weight) from the truck and Mosey to the top parking lot
  • Four corners: 20 squat jumps and bear crawl to next corner, 20 Box Cutters then lunge, LBCs then sideways bear crawl, mountain climbers then duck walk, rinse and repeat
  • Doras: 100 Curls, Presses, and Triceps w 👶🏽, while B.B. runs to end and does 20 Dry docks…mosey back to AO
  • Dora’s: Prisoners x 50, 15 Diamond 💎 merkins
  • Tunnel of Love
  • Suicide Burpees

COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
Shared the impact my Grandmother had on me and others and she worried too much. Ended up dying on Valentines Day. Message is to simplify your life and decrease stress.

 

Icy ruck

THE SCENE: 29 but felt colder, ice on the path
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
10 merkins

10 squats

THA-THANG:
Coupons, 50# pipe, 60# sand bag

Ruck about 1 mile stopping 2x

Merkins & squats

Incline merkins & step ups

At hill behind basketball goal

2 men carry the coupons to the top of hill and back.   3 remaining pax do amrap PT then switch.

PT

Merkins

Squats

OH press

Lunges

Ruck another mile

 

MARY:
No time left
COUNT-OFF & NAME-O-RAMA
I-beam, butters, Mayberry, waxjob, Frosty
CIRCLE OF TRUST/BOM:
Insert the WORD here.
MOLESKIN:
Insert any personal comments, notes, devotion content, etc.
ANNOUNCEMENTS:
Insert information about upcoming events, 2nd

My final Q

THE SCENE: Cloudy, cool, with a few snowflakes drifting into view… Ratchet and Bowflex to name a couple.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH x25 IC
Cherry Pickers x10 IC
LBAC x20 each way IC
Russian Dance x10 each leg (holding squat, alternate forward heel taps)
Outhouse Run, Bernie back
Shoulder Taps x20 IC
Plank Twist with reach through – x10IC each arm

THA-THANG:
Form 2 lines and Indian Run over to where the boats were for 11s on the hill.
Box jumps at the bottom, Ranger merkins at the top.
First and last trip up the hill are backward bear crawl.
Other trips alternate sprint and Bernie Sanders.

Finish up at the top, mosey across the parking lot and down the path and stairs for
10 burpees at the bottom
20 BBS between staircases
30 Merkins at the top of the hill
20 BBS betweeen staircases
10 burpees at the bottom
Gas pumps or other ab work until 6 up

Mosey around to the base of the Matterhorn, circle up for Tempo Sumo Squats – x20 IC

2 lines Blacksnake back to the AO

MARY:
Bicycle x20 IC
Side Crunches x20 IC each side
Row your Boat a few times
Superman Swim x15 IC
AMRAP Merkins for the last minute.

COUNT-OFF & NAME-O-RAMA
18 PAX representing! (sorry, Pirate… working on your tag)
CIRCLE OF TRUST/BOM:
Nothing extremely profound today. It was my final Q… for the month of January. February is a new month with a bunch of opportunities to step up and lead!
Over January I snagged a Q at each of the 7 Knoxville AOs. Getting out and working with men from all the areas of town was a real joy and privilege. If your AO’s slots get filled up, grab a Q or two at another AO. You’ll be glad you did!
MOLESKIN:
Apparently box jumps on the big rocks by the hill are deemed a bit risky by most of the PAX. Something about not wanting to fall down a cliff or something? I dunno. Some of them managed to not jump all the way over their rocks…
ANNOUNCEMENTS:
3rd F opportunity this Sunday delivering basketballs and leading 2.0 workout at Wesley House, Alcoa CSAUP

x games

THE SCENE: cool and breezy
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
15 SSH, 10 windmill merkins, 10 tempo squats, 10 cherry pickers and 10 baby arm circles (forward and backwards

THA-THANG:

Mosey to Soccer Field

Modified 4 corners with cone in the middle.  Count down from 20, 18, 16, 14, 12, and 10.  After each exercise run to the middle and do 2 burpees.  Then run to the next corner.

  • corner 1 squats
  • corner 2 iron mikes
  • corner 3 lunges
  • corner 4 CDD
  • Boat/Canoe w/ American Hammer
  • jog the end and sprint the length of the soccer field

Round 2

  • count down from 20, 15, 10, and 5
  • corner 1 merkins
  • corner 2 LBC
  • corner 3 SSH
  • corner 4 pickle pounders
  • jog the end and sprint the length of the soccer field
  • Mosey back to AO

MARY:

  • flutter kicks
  • box cutters
  • squats
    COUNT-OFF & NAME-O-RAMA

    CIRCLE OF TRUST/BOM:
    I just finished reading The Long Walk; A true Story of a Trek to Freedom.  It’s amazing what the mind and body can endure and thrive under if you’re mentally tough and you’re determined to survive and accomplish a task.
    MOLESKIN:
    It was a beautiful morning with a light breeze.
    ANNOUNCEMENTS: