Waxjob – Page 113 – F3 Knoxville

SSHs help when you can’t feel your fingers

March 9, 2018 Tank

THE SCENE: Clear, dry and cold. Felt like 20 but probably around 27 degrees
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSHs x20, Burpees x5, this and thats, rockettes x10

THA-THANG:

Mosey to the CMU pile stopping at walls for some:
Dips x10
Box jumps x 10
Declines x10
Reverse monkey humpers x10
Inclines x10
Repeat till it’s time to mosey again (2-5mins)

Once at rock pile:
Take paver and do
10 curls, 10 presses, 10 tris, 10 rows and run it to top of steps where you do 9 of each. Back down then 8,7,6,5,4, stop for some SSHs to help us feel our fingers again

Mosey to the hill
Rd 1: reg mericans, wide, diamond x5 do lap up around and down hill.
Rd 2: do Rd 1 exercises AND reg squats, squat jumps, smurf jacks x5
Rd 3: Do Rd 1 and Rd 2 exercises AND dry docks, inch worms, dips x5, repeat till time.

Mosey to AO-long way around

MARY:
Boat canoes, flutter kicks, stutter kicks, pickle pounders, monkey humpers…pretty much all the awkward exercises for the FNGs
COUNT-OFF & NAME-O-RAMA
11 total, 4 FNGs (Homer, Wolverine, pigskin, Joe Dirt)
CIRCLE OF TRUST/BOM:

I went to my daughters lacrosse game last night and it was a very close one. There were some questionable calls during the game to which one of the parents attending is very vocal and condemning of the referee. It was quite embarrassing to be sitting next to someone that was acting in such a manner. The way they were talking about The referee and the opposing team was uncalled for. My father always taught me to keep my mouth shut to referees and not to complain or put someone else down. I am not perfect and fail in that sometimes. My father’s advice was a great example for me as I became a man. My mother also backed that up with the “if you can’t say something nice about someone don’t say anything at all“. I found myself criticizing the referees in the car ride home with my daughter listening intently. When I got home this scripture was waiting on me…..Ephesians‬ ‭4:29‬

“Do not let any unwholesome talk come out of your mouths, but only what is helpful for building others up according to their needs, that it may benefit those who listen.”

Another lesson learned in my adult life. MOLESKIN:
Great group this morning, great to see Booster out there working hard even though he could not run. T-claps to my man Mr. Rogers for bringing out 4 FNGs! He is an early lead for the EH award this year!
ANNOUNCEMENTS:
3rd F gathering , Hardship Hill race

Sparky wasn’t here but we saw him anyway.

March 7, 2018 Ratchet

THE SCENE: 31 degrees, partly cloudy with a light breeze.
F3 WELCOME & DISCLAIMER

WARM-O-RAMA:

Imperial Walkers x 15 IC

Windmills x 15 IC

Cherry Pickers x 15 IC

Merkings x 15 OYO

Mountain Climbers x 15 IC

Plank Jacks x 15 IC

ISO Squat x 15 IC

THA-THANG:

Dawg Pound 500
There are four cones placed around the 0.3 mile track. At each cone, perform 25 reps of the following exercises:
– Merkins
– Squats
– Alternating Shoulder Touches
– Big Boy Situps

Mosey back to AO

MARY
– Boat-Canoe

BOM

– Just a quick note to share that we “decide” to consider our lives stable, or unsettled. Choose to influence your world rather than be influenced

MOLESKIN

– Great morning today! Always good to see the PAX happy and pushing each other! HA! Sparky, we did one of your workouts!

Hiding in the Bushes

March 6, 2018 Waxjob

THE SCENE: High 40s, drippy and drizzly but not pouring
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH x25 or something like that. Q screwed up the cadence so reps uncertain
LBAC x20 each way IC
TN Rocking Chairs x15 IC
Al Gore Tuck Jumps x8
Hindurkins x15 IC

THA-THANG:
Mosey to the steps by the ball. Hop up first flight of stairs on right foot,
head south and down the steps, circle back around to hop up stairs on left foot.

Keep heading south and down the steps that some idiot decided should be painted with high-gloss paint. Successfully navigated without injury.
Pair up in groups of 3, each group picks up one large and two small coupons from the bank of the stream.

Cross the street to the safe, unpainted set of stairs.
One PAX at top, one PAX at bottom, one PAX in motion for each group
Small coupon exercises on the streetcorner at the bottom of the stairs until relieved:
-Man-Makers
-Side Raise
-Wax On/Wax Off
-Raise the Roof

Large coupon exercises at the top (hidden by the bushes to avoid indecency citation during Hip Thrust)
-Squrls
-Fwd Raise
-Hip Thrust
-Rows

2 rounds through the circuit and it’s time to head back.

MARY:
Squeaked in some Protractors and 3 rounds of Row your Boat
COUNT-OFF & NAME-O-RAMA
15 strong, no FNGs braved the drizzle. Good to see Acapella visiting the gloom from South GA
CIRCLE OF TRUST/BOM:
Jeremiah 2:13 – “For My people have committed two evils: They have forsaken Me, The fountain of living waters, To hew for themselves cisterns, Broken cisterns That can hold no water.”

Last week I had to replace my water heater. It was old, and had a good run, but it sprang a small leak. Fortunately I managed to get it out before a catastrophic failure. Pulling the old, leaking tank, partly full of sediment, out of the house made me think of Jeremiah 2:13. Be careful where you are looking for your water, your fulfillment. Anything but the source of Living Water is just a cracked and useless cistern.

MOLESKIN:

ANNOUNCEMENTS:

Enjoy the Ride

March 5, 2018 Bartman

THE SCENE: 40 and clear

F3 WELCOME & DISCLAIMER

Quickly welcomed the group because the Q was running late!

WARM-O-RAMA:

30 second stretch OYO (so I could put my watch & gloves on)
Tempo Squats x 10
Tempo Merkins x 10
LBAC forward & backward
This/that, these/those, Michael Phelps

THA-THANG:

Lunge to concrete pylons
- 30 Box Jumps on the pylons when you get there
Burpee broad jump across parking lot to the sidewalk
- 50 Calf Raises when you get there
Bear Crawl across big parking lot
- 50 Carolina Dry Docks when you get there
Inchworm Merkin up the street to the first turn-in
- 50 Jump Squats when you get there
Groucho Walk up the street to the fire hydrant
- 50 Big Boy Situps when you get there
Forward Crab Walk back down the street to the first turn-in
- 25 Diamond Merkins when you get there
Gorilla Shuffle to the flag poles
- no exercise when you get there….it’s 6:13!
Mosey back to the AO

MARY:

No Mary – out of time

COUNT-OFF & NAME-O-RAMA
8 strong this morning: Booster, Waxjob, Neutron, Scrum, Snaggletooth, Sweeper, Trolley, Bartman

CIRCLE OF TRUST/BOM:

Today’s workout was all about how to get from Point A to Point B. In life we are usually focused on getting to “Point B” as quickly as possible. “Point B” can be anything: new job, more money, success, popularity, etc. I reminded the group this morning that sometimes we need to slow down and enjoy the ride. Take the long route, enjoy your current situation, stop & smell the roses. Some of those are metaphorical and some are literal, regardless the point is that we don’t always need to be sprinting in a straight line at all times. There are times to sprint, and there are times to stroll. Pay attention and try to know the difference to prevent yourself from getting burnt out.

MOLESKIN:

ANNOUNCEMENTS:

Hardship Hill coming up May 19th
Remember JUCO is now meeting on Friday each week

Bear golf

March 3, 2018 Mayberry

THE SCENE: 37 and clear
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
IC x 20 4ct Imperial Walkers

IC x 20 4ct BBS

IC x 20 4ct Side lunge

IC x 20 4ct Floor Wipers

IC x 20 4ct Groiners

IC x 20 4ct Gas pumpers

THA-THANG:

Mosey the long way to the top soccer field,

IC x 50 4ct Flutter kicks

Golf ball sprint team race.

Each team starts at the opposite sides of the field, while one person runs to the middle and grabs a golf ball, the rest of the team completes the exercise.

1st 10 golf balls = Lunges

2nd 10 golf balls = BBS

3rd 10 golf balls = Squats

4th 10 golf balls = V-ups

5th 10 golf balls = Thrusters

6th 10 golf balls = LBC

Bear-golf – one team memeber tosses a golf ball, the team bear crawls to that golf ball does 10 squats, then the next team member tosses golf ball.

OYO x 50 box jumps

IC x 20 Thrusters

Mosey back to the AO

MARY:
Worm Crunch

Macerana

American Hammers

World’s Greatest Merkin

COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
Easy message. Don’t be selfish.

Make time for God first. Make time for you family. Make time for others. Then make time for yourself. Stop being so selfish and begin being selfless. I had a good friend, and member of the PAX point out that if he helped do the dishes or laundry at his house, how quick he was to point it out to his wife. When in reality his wife is the one that does all the laundry and dishes at the house, so why should she be impressed that he helped once. Even though he was doing an act to try and help someone else, he still wanted his “thanks” or “atta boy” for doing it.

God did not create you to be awesome in your own little world. He created you to:

Have a relationship with him.
To spread, multiply, and grow God followers
To love one another