F3 Knoxville

Tag: Waxjob

Good thing toddlers are easier to catch

THE SCENE:

Dark… Just enough chill to keep the sweatshirt on during stretching. AO’s almost dry.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

  • Tennessee Rocking Chairs x20 IC
  • Merk-jacks x15 IC
  • Al Gore Tuck Jump (Al Gore for 10 count, explode to Tuck Jump) x5
  • Outhouse run, Bernie back
  • LBAC x20 IC fwd, x20 IC back
  • Michael Phelps OYO to shake it out
  • Single-leg stand-up with partner

THA-THANG:
Mosey to the Pee Rocks, pick out 2 hand-size

I Believe I Can Fly:
Arms to the side, feverish tiny ineffectual flaps for 10 count
Arms front, repeat flapping
Bend at waist, flap arms against gravity
Repeat!

Pick an Edgeless Safety CMU from the pile
Mosey away from abandoned dogs in trucks and pile rocks at top of hill for BBS relay:
PAX lie in a line head to foot. First PAX grab Edgeless Safety CMU from overhead, BBS, and set at feet for next PAX.
Repeat until pile is empty, plank until all Edgeless Safety CMU are piled downhill

Grab a Edgeless Safety CMU and spread out in the grass for:

  • Tempo Goblet Squat x15 IC
  • Curls x15 OYO
  • OH Press x15 OYO
  • Tricep Extension x15 OYO
  • Toddler Toss x5 OYO: Pretend Edgeless Safety CMU is a toddler.  Toss in the air and catch.
  • Rinse, Repeat

Mosey to tennis court:

  • Balls to the wall, travel clockwise on hands for 2 fence segments, then drop for 5 burpees.  Repeat
  • Bear crawl across both courts, sprint back. Repeat.
  • Circle up for 5-Merkin Ring of Fire
  • Tighten the circle and flip over for 45° foot push-down Ring of Fire

 

MARY:
Just enough time for 20x Pickle Pounders IC.
COUNT-OFF & NAME-O-RAMA
18 PAX killed it start to finish.  No FNGs this time.
CIRCLE OF TRUST/BOM:
In Ephesians 5 Paul exhorts those of us who are husbands to love our wives “just as Christ loved the church and gave himself up for her.”  I usually have thought of that verse in the context of his ultimate sacrifice for us on the cross.  Of course, that event was the culmination of his saving love for us, but giving himself started far before that.  He gave himself when he left the comfort of Heaven and stepped down to be born into a limited body like ours. He gave himself every day during his ministry when he was tired and hungry and wanted anything but to deal with more throngs of people.  Every day he actively sought out ways to give himself for us.  As you go through your day, look for ways that you can give yourself up; your needs, your desires, your conveniences, for your wife and show Christ’s love to her and also as an example to your children.
MOLESKIN:
2 weeks was a long time to be away from the Pound.  Missed you guys, but it was great to get to witness the great start for the Bomb Shelter.  Great job everyone who EH’d!  Toddler Toss ended up being significantly more hazard potential than anticipated.  I guess rocks don’t care if you drop ’em so they don’t help out at all like real toddlers do.
ANNOUNCEMENTS:
Prayer for Swirlie and family. Truckin’ To the Pound CSAUP 6am at Bob Leonard, F3 Knoxville 2nd Anniversary celebration McFee park November 4.

Testing the limits

THE SCENE: 50’s and Full of Mumblechatter and what not
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH x20 ic, Flying Squats x10, Imperial Walker x10, Imp Squat Walker x10, Merkins x10, Ratchet effect x ALOT, Iron Mikes x20, Calf raises x20x3
THA-THANG:

Mosey TO the Baseball field

  • P1 drags P2 to 1st cone, both do Merkins x10, repeat 2nd, and 3rd cone, Switch Partners
  • P1 wheel barrows P2 1st cone, both do V ups x10, repeat 2nd and 3rd cone, switch Partners
  • P1 and P2 stay together and Lung to each cone. At each cone do 10 squats
  • Between each exercise, we talked about how Iron sharpens iron. What man are you, ALL LOVE, ALL TRUTH or a Little bit of both. In order to Sharpen each other ,we need to be a little bit of both.
  • TIME TO SHARPEN IRON with a PT test of Merkins, big boy sit ups, squats, and Burpees. AMRAP for 1 minute each. While P1 is doing the test, P2 is holding P1 accountable by making sure he does proper form. No form, NO count of the REP. While doing so, encouraging each other!
  • Mosey to the HILL(no name yet) 11s with star jacks and merkins. Running out of time, mosey backto AO for Mary

MARY:
Iron Cross

Hello DOlly

Never cross dolly

ended with a CROWD pleaser, Pickle Pounders
COUNT-OFF & NAME-O-RAMA
20 pax including 3 FNGs
CIRCLE OF TRUST/BOM:
Summarized Iron Sharpen Iron, Talked about the Impact of F3 and how it can change you and your surroundings
MOLESKIN:
With a new AO, its always a great time to test ourselves and see where are fitness wise. With that, we can also sharpen each other by encouraging and holding each other accountable while we compete. As men, we need competition, healthy competition of course! With that, we can become better men in all facets of life. Iron sharpens Iron. AYE!
ANNOUNCEMENTS:
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.

Laddertime

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THE SCENE: Chilly and Foggy. Could’ve done w/o the beanie today.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

  • Little bit of this & that
  • SSH IC x 50
  • Twist the trunks
  • Rockettes IC x 15
  • Cherry Pickers IC x 10
  • Imperial Squat Walker IC x 15 (Audible because my lack of rhythm(I can’t even spell rhythm w/o spell check)) 
  • Merkins IC x 10
  • Tempo Squats IC x 10
  • Aunt Thelma’s
  • Ascending Inch Worm Merkins Across Parking Lot x 10

THA-THANG:
Climb the Ladder

Run from curb to first line of the parking space and do 1 rep of exercise. Run back to curb and then to 2nd line of the parking space and do 2 reps of exercise. Continue to 10 reps.

3 Verses: BBS, Jump Squats, Plank Jacks

1 Dip, 1 Merkin & 1 Pull-up – Run the Triangle – perform the reps, increase 1 rep w/ each lap. Continue for time.

MARY:
Wax-Job led us in American Hammers
COUNT-OFF & NAME-O-RAMA
14 Pax – 2 FNG’s Fins & Squeaker
CIRCLE OF TRUST/BOM:
The Anticipation of a Q always brings Q-citement. In the morning it felt like I was a kid on Christmas morning waiting for the rest of the house to wake up so I could rip open my presents. I believe that’s because what we have at F3 is a gift and privilege. It’s a gift that we get to share with others.
MOLESKIN:
Great turnout for the 3rd workout at this AO. Mr. Rogers was on fire naming the FNG’s today!
ANNOUNCEMENTS:
TTTP, 2 year anniversary, Saturday Workout

The Greenway 100

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THE SCENE: Low 40’s and Clear.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Jogging in Place
– High Knees
– Butt Kickers
– Arm Circles (Forward / Backward)
– Hot Feet
– Down / Ups
Mosey Around Parking Lot to Basketball Courts
Plank Position
– Alternating Shoulder Taps (ICx10)
– Mountain Climbers (ICx10)
X’s and O’s

THA-THANG:
“The Greenway 100”. Pax performed 10 reps of Merkins, BBS and Iron Mikes at each sign around the half mile greenway loop. 10 signs in total for a total of 100 Merkins, 100 BBS and 100 Iron Mikes.

Circuit – Pax then performed as many rounds as possible of:

  • 5 Pull-Ups
  • 5 Bench Jump Overs
  • Bear Crawl
  • 10 Smurf Jacks
  • Run Back To Start

MARY:
Indian Run Back to AO (Last 5 Minutes).
COUNT-OFF & NAME-O-RAMA
10 Pax Including 2 FNGs
CIRCLE OF TRUST/BOM:
What F3 means to me, more than a workout. The love and comradery of this group of men is far beyond anything I have ever experienced. It’s about the guy to your right and left and how they are doing; not only in the workout, but that care continues into the world, the day to day life. The fellowship, the friendships that grow, the comfort of knowing the PAX will be there (regardless of your situation) to help. Know that, believe that, and carry it on!
MOLESKIN:
ANNOUNCEMENTS:
CSAUP Announced (Truckin to the Pound) Oct. 28th.

Alcoa goes BOOM!

THE SCENE
65 and clear

WELCOME & DISCLAIMER

TA THANG
COP

  • SSH x25 IC
  • Imperial Walkers x15 IC
  • Little Arm Circles x10 each Forward and Back IC
  • High Knees x20 IC
  • Squat x15 IC
  • Merkins x10 IC

Mosey to hill on the other side of the building.

Jacob’s Ladder
Run up hill, do 1 burpee, run down.  Repeat adding 1 burpee until you get to 7

Count off 1’s and 2’s, divide into two groups (if you have a large group).
1’s mosey to covered area with Proton, 2’s stay with Cap’n Crunch and mosey to the field.

Bench Work

  • Step-ups – 10 each leg
  • Incline Merkins – 10 (4ct)
  • Dips – 10 (4ct)
  • Step-ups – 10 each leg
  • Decline Merkins – 10 (4ct)
  • Dips – 10 (4ct)

Mosey to basketball area:

  • Suicides – 30 seconds
  • LBC – 20 (4ct)
  • Suicides – 30 seconds
  • LBC – 20 (4ct)

Rinse & repeat until other group is done.

Field Work
Place cones at 10, 20, 30, and 40 yards 5 minute AMRAP

Circuit 1: Legs

  • 1st cone 10 lunges in place
  • 2nd cone 5 burpees
  • 3rd cone 10 squats
  • 4th cone 5 burpees
  • 5 minute AMRAP

Circuit 2: Abs

  • 1st cone 10 BBS
  • 2nd cone 10 Russian twist (count only one side)
  • 3rd cone 10 Hello Dolly (single count)
  • 4th cone 30 LBC

Suicides on cones 1-4 until 15 minutes is up.

Q2 and Q1 Groups flap jack and repeat circuits.

Merge Groups and mosey to where Shovel Flag and present the flag

Mosey to SP (Moses leading the way carrying the flag)

Mary

  • Russian Twist x20 IC
  • Flutter Kicks x30 IC
  • Captain Thors IC – Woodshack led
  • Boat / Canoe on Q

COT
Number Off & Name-O-Rama (34 PAX, 10 FNGs)

BOM
F3 has always been and will always be more than a workout.  We definitely want to push ourselves and each other physically, but we also want to grow relationally and spiritually.  The PAX is unique in many ways, one being that we are not out here to compete against each other, but collaborate together to grow as husbands, fathers, sons, employees, employers, friends, and neighbors.  We are bound together under a high power for a greater purpose.

MOLESKIN
Alcoa will never be the same.  The PAX came hungry, focused and ready for to push hard and get better…together!  The Bomb Shelter is a incredible AO that will be keeping the HIMs of Alcoa/Maryville busy for a long time.  It was a honor to lead and be a part of this PAX.  I have a feeling we are going to see some good things from these men.

Submitted by Cap’n Crunch