Waxjob – Page 111 – F3 Knoxville

Back From Spring Break

April 6, 2018 Toto

THE SCENE: 40 Degrees and Pure Awesome.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

SSH x 25 (IC)
Merkins x 10 (IC)
Windmills x 10 (IC)
Cherry Pickers x 5 (IC)
BAC’s F&R x 10 (IC)
Double Burpees x 5 (OYO)

THA-THANG:

Mosey to the courtyard walls

Step-Ups x 10 then Dips x 10 (Rinse and Repeat)
Decline Merkins x 10 then Dips x 10 (Rinse and Repeat)

Mosey to the coupon pile

Curls, Tri-Ceps, Weighted Squats x 10 each
Curls, Overhead Press, Weighted Squats x 10 each
Run the steps with the coupon
Merkins x 10 (IC)
Rinse and Repeat.
Double Burpees x 5 (OYO)

Mosey to The Sophomore

Bobby Hurley’s x 10
Bernie Sanders up the hill
Sprint across the top
Bobby Hurley’s x 10
Mosey down and over.
Rinse and Repeat.
BBS x 10 and Plank to gather the PAX)

Mosey (with stops) back to the start

Stop 1, Bear Crawl 75 yards
Stop 2, Crunch Merkins x 10 (IC)

MARY:

Hello Dolly x 25 (IC)
Flutter Kicks x 25 (IC)

COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:

Mathew 18:21-35 – The Parable of the Unmerciful Servant (Forgiveness)

You gotta love Peter’s confidence here. How many times, Lord, should I forgive these people? [Go ahead and open your bibles, read the passage. Do it.]

The parable culminates with Jesus’ description of how our Father in Heaven will treat us if we continue the path of un-forgiveness. Did you catch it in verse 34? Jesus equates un-forgiveness with jail. That’s exactly what un-forgiveness will do to you. You will be locked away behind anger, resentment, jealousy, pride, and selfishness. Ironically, the offending party goes free. The best part of this is… You have the key to the prison. It’s not easy, but it’s the only way out. Start small, ask God for help. As you kneel, ask God to forgive you for your offenses. Lord, thank You that each day we have from You is a gift, another chance for a fresh start. Forgive us, Lord. Help us to forgive, and to let go of the past. Please help us to see Your strength through our weaknesses today, and then again tomorrow, and every day after. I Jesus’ Name, amen.

Also, remember Jesus’ answer to Peter’s question. “I tell you, not seven times, but seventy-seven times.”

MOLESKIN:
Arms, chest, legs, cardio. A little mumble chatter, no grumbling at all. What a great group of HIM’s this morning! The Brickyardigans showed up in force, thanks to Natty’s mad leadership skills. We got to name an FNG. Welcome Cindy!! It was good to be in the gloom this morning.
ANNOUNCEMENTS:
JUCO is working to round up a team for the upcoming OCR! Interested parties contact Booster. Keep your eyes and ears open for the next Q school happening soon at the JUCO, brought to you by the one-and-only Proton. All are encouraged to attend the Q schools whether you’ve Q’d none or a 100 WO’s. You will be better for it. The PAX will be better for it.

Masters of the Blockee!

April 3, 2018 Woodshack

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

April 2, 2018 Trolley

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

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

¹⁶But I say, walk by the Spirit, and you will not carry out the desire of the flesh.¹⁷For 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. ¹⁸But if you are led by the Spirit, you are not under the Law. ¹⁹Now the deeds of the flesh are evident, which are: ^[i]immorality, impurity, sensuality,²⁰idolatry, sorcery, enmities, strife, jealousy, outbursts of anger, disputes, dissensions, ^[j]factions, ²¹envying, 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. ²²But the fruit of the Spirit is love, joy, peace, patience, kindness, goodness, faithfulness, ²³gentleness, self-control; against such things there is no law. ²⁴Now those who ^[k]belong to Christ Jesus have crucified the flesh with its passions and desires.

²⁵If we live by the Spirit, let us also ^[l]walk by the Spirit. ²⁶Let 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

March 31, 2018 Waxjob

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

March 31, 2018 Waxjob

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