F3 Knoxville

Tag: Waxjob

Water tower run

THE SCENE: 32, clear and cold

F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

Stretching only

THA-THANG:
Mosey to the water towers at the top of Valley Vista Rd.   Approx 2.5 miles and 345 feet of elevation climb.  Stopped for 4 sessions of 10 burpees, 10 merkins, 10 squats.   Also stopped at one storefront for 1 minute wall squat followed by single leg wall squats.

MARY:

  • Captain Thors
  • 1 min of Merkins & 1 min of LBCs  (compliments of Scrum)

COUNT-OFF & NAME-O-RAMA
3 PAX:  Waxjob, Scrum, Bartman

CIRCLE OF TRUST/BOM:
This weekend I spent Thanksgiving with my in-laws which consisted of fixing a lot of plumbing issues.   I found myself getting frustrated with my father-in-law and questioning his stewardship of his resources.   As always, I was thinking about this while driving home and turned the question around on myself.   Am I a good steward of all that God has given me?  What do I do with my time and my money?  This a good exercise for all of us to go through.  If we were to insert ourselves in the parable of the ten talents, which person would we be?

MOLESKIN:

ANNOUNCEMENTS:

Birdearners

THE SCENE: 32 and frosty! Just right.
F3 WELCOME & DISCLAIMER

WARM-O-RAMA:
SSH x30 IC
Cossack Squat IC x8 each leg
TN Rocking Chairs x15 IC
Pickle Pusher Merkins x10 IC
Monkey Humpers 4ct x20 IC
LBAC x20 each way IC
Sundials 4ct x15 each leg IC
Pickle Pounders 4ct x20 IC

THA-THANG:
Throw off everything that hinders

Mosey to the hill between tennis courts and baseball field for 7’s (audibled from 11’s): Burpees and Squat-tuck-jumps.  Bernie up the hill, bear crawl down.

Mosey down the road around the outside of the ball field and back up to the Scrapyard for 1:5 ratio pull-ups to dips. Start with 1 pull-up, 5 dips all the way to 5 pull-ups, 25 dips.

Partner leg pushdowns x25 (each partner)

Crab walk all the way across the Grinder from the Scrapyard to the Pavalon, half-way forward, half-way backward.

  • 15 box jumps
  • 10 decline merkins (feet on the bench)
  • 10 box jumps
  • 5 decline merins (feet on the table top)
  • 5 box jumps
  • 10 Carolina Dry Docks

Regroup at the AO

MARY:

  • Flutter Kicks x20 IC
  • Slutter kicks x15 IC
  • Row Your Boat x5 times thru song

COUNT-OFF & NAME-O-RAMA
11 PAX including 1 FNG: Travis Selkins – Spook! In town from DC, visiting FIL and BIL (Hammy and I-Beam)
CIRCLE OF TRUST/BOM:
Of course, today is Thanksgiving Day.  You’re going to hear a lot about being thankful for all of the blessings and good things in your life.  But just like the beatdown often sucks, hard times and difficulties come in life. It’s often hard to recognize as you’re in the middle of it, but Romans says that God works all things together for the good of those that love Him.  The first thing James says after his greeting is that we should count it joy when we encounter trials and hard times because it develops our faith.  So I encourage you as you think of the good things and give thanks, take time to look back at the tough things.  Look at how God has strengthened and grown you through those and give thanks for the tough things in your life.
MOLESKIN:
Today’s beatdown was like roasting a turkey without putting foil on the drumsticks…. Legs were done and burnt way too early!
ANNOUNCEMENTS:
Holiday coffeteria at SBUX!

Tallest Tower Wins

THE SCENE:   Mid 30’s….cold!

F3 WELCOME & DISCLAIMER


WARM-O-RAMA:

  • SSH x 20
  • Burpees x 10
  • OH Press x 10
  • This/that stretch
  • Cherry Pickers

THA-THANG:

  1. Split into 2 teams.  Each team had 4-5 CMUs, 4-5 pee rocks, a 70lb kettlebell and an 87lb steel gas can.  Mosey/ruck as a team to the paved hill by the restaurant carrying all of the team’s weight.  Once we reached the hill it was time to build some towers.  Each team had to climb the hill with all of their weight.  Once at the top they could drop 1 item of the team’s choosing and perform 3 burpees as a group.  Then take everything else back down the hill where the group performed 5 squats with whatever weight you were holding at the time.  Rinse & repeat until all weights have been left at the top of the hill.   Teams competed to stack the weight at the top of the hill into the tallest tower possible….tallest tower wins!  All in all it was a pretty good workout….each team made 11 trips up the hill carrying different amounts of weight.
  2. Mosey/ruck everything back to the AO.
  3. Suicide lottery for the remaining time.  There was a bucket filled with exercises.   PAX choose a ticket lottery style and we do the exercise on the suicide course.  The following were chosen:
    • Bear crawls
    • Nose Wipers x 5
    • CMU squats x 10

MARY:

  • 4 ct Flutter kicks holding CMU x 10
  • 4 ct Slutter kicks holding CMU x 10
  • Big Boys with CMU x 15
  • Peter Parker on the CMU

COUNT-OFF & NAME-O-RAMA
18 PAX:  Mayberry, Frosty, Sparky, Bowflex, Underhand, Zygote, Detention, Slide Rule, Flute Loop, Waxjob, Tank, Peach Fuzz, Booger, La-Z-Boy, Shooter, Smoker, Junk, Bartman

CIRCLE OF TRUST/BOM:

Ecclesiastes 4:12 talks about a chord of 3 strands and that it is not easily broken.  This is often talked about in light of marriage, which is absolutely correct.  We need a chord of 3 strands (husband, wife, Christ) to have the strength to endure all life throws at us.   But I believe the “3 strand” analogy also applies to other facets of our lives.  Friendships, work relationships, mentoring relationships…I could go on and on.   The question is:  are you allowing Christ to be a part of all of your relationships?  Are you squeezing him out so that there are only 2 strands, or are you letting him in to provide the strength of the 3rd strand?

MOLESKIN:

  • Lots of travel this week…I hope everyone stays safe on the road and enjoys the Thanksgiving holiday!

ANNOUNCEMENTS:

Champions of Life

THE SCENE: Bloody cold out   -273 Kelvin

WARM-O-RAMA:
Arm Circles forward + back x 10 IC

Duck Walkin

‘Round the worlds

10 squats

Lil mosey
THA-THANG:

11s  Burpees + Tempo squats with a parking lot in between

Mosey another place

30 sec box jumps – 30 sec dips  X2

Superman swims 30 sec – Flutters IC X 2

Superman swims 30 sec — Merkins IC

Mosey back to AO

along the way

Step ups, American Hammers, Lunges, said hello to a hill, ran up and down the hill, backwards too,

some inch wormin and bearcrawlin til the end

We kept moving because it was cold

COUNT-OFF & NAME-O-RAMA
4
CIRCLE OF TRUST/BOM:
Motivation- Don’t worry about motivation. Motivation is fickle and fleeting. As soon as you recognize that what you’re considering should be done, then commit and do it. Forget about motivation…. unless you’re like a psychologist and study motivation I guess
MOLESKIN:
LETS WORK SO WE CAN ENJOY THAT LITTLE EXTRA GRAVY ON THURSDAY
ANNOUNCEMENTS:
Let’s pour one out for our brothers that might have died a little bit on the inside at the GROWRUCK…. Good job though boyz

Roll Your Own Beatdown

THE SCENE:

Insanely warm for min-November.  About 50 with a decent breeze.  Weird overnight conditions – no dew at all.  Will have to rely solely on perspiration for evidence of commitment to the beatdown.
F3 WELCOME & DISCLAIMER
Standard welcome, 2 FNGs today!

WARM-O-RAMA:

  • Zero Burpees
  • SSH x30 IC
  • 2 Burpees OYO
  • TN rocking chairs x15 IC
  • 4 Burpees OYO
  • Forward Nose Wiper Merkins x10 IC
  • 6 Burpees OYO
  • Al Gore Tuck Jumps IC (I think we might have gotten 6
  • 8 Burpees OYO
  • Windmills x15 IC
  • 10 Burpees OYO
  • LBAC x15 each way IC

THA-THANG:
Blacksnake around the park, long way around to the playground, stopping halfway for 10 more burpees
At the playground: 1 and 1, 2 and 2, etc up to 5 and 5 of pull-ups and headstand pushups
Bernie up the hill and mosey to the soccer field. Partner up for a game of chance.

On a table are two dice, one white and one blue. White one specifies exercise, blue one specifies mode of transportation:
White

  • Squirkins x20 each
  • Pattycake BBS x35
  • Hi/Low 5 Burpees x15
  • Over/Unders x10 each
  • Partner Pistol Squat x15 each leg
  • Partner Leg Throwdowns x25 each

Blue

  • Wheelbarrow
  • Partner Drag
  • Partner Carry
  • AYG Sprint
  • Bear Crawl
  • Leap Frog

Roll both dice (doubles earns 5 burpees immediately – Only happened once), travel 30 yards as specified by Blue die, then do exercise specified by white. Return to the table, switching partner role for transport as necessary.  Plank etc. for the 6, R&R

Right before returning to the AO, we were at 45 burpees for the day (not counting the partner Hi/Low). Everyone crank out 5 more for the even 50, then mosey to the AO.

MARY:

  • Boat/Canoe (no rowing today.  Too hoarse to sing due to a cold last week…)
  • Hello Dolly x20 IC
  • Peter Parkers with Tank
  • Side Crunch x15 IC each side
  • Abbreviated Merkin Ring of Fire (Round of 5, then 4, no time for 3-2-1)

COUNT-OFF & NAME-O-RAMA
15 PAX strong, including 2 FNGs: Welcome to Steve Glenn – Mr. Clean (Respect) and Robert Alexander – Bratwurst
CIRCLE OF TRUST/BOM:
Last week I had the privilege of chaperoning my daugher’s 7th grade class trip to Washington DC.  Friday morning before we left we were able to attend the changing of the guard and a wreath laying with taps at the Tomb of the Unknown Soldier.  It’s one of the most moving things you can witness there in Washington, and if you can watch that without misty eyes and a lump in your throat you’re a harder man than I.  We shouldn’t isolate our thankfulness and gratitude to God and these honored dead to two days a year.  In some countries, the gathering we participated in today could have ended in jail or worse for us.  Let’s try daily not to take what we have been blessed with for granted, and pray for those that are in worse situations.
MOLESKIN:
I hate that everyone wasn’t able to make the GrowRuck, but barring that I can’t think of a better way to spend the morning. I missed everyone this week while I was hacking up my lungs! Hope you men can avoid the crud going around. Big props to Peach Fuzz for rounding out the burpees with an extra effort! Great drive from everyone this morning.
ANNOUNCEMENTS:
2.0 Workout this afternoon.