Waxjob – Page 118 – F3 Knoxville

All Fun and Games

January 7, 2018 Waxjob

THE SCENE: Let’s say 10 degrees. Nice and clear!
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH x30 IC
Burpees x5 OYO
Tempo Cossack Squats x20 IC (10 each leg)
Burpees x5 OYO
Imperial Walkers x20 IC
Burpees x5 OYO
LBAC x20 each way IC
Al Gore Tucks x10 IC (finally made it to 10! I might have counted faster though…)

THA-THANG:
Time to play with Sandy! PAX split to 2 groups 60yd apart. Sandy has list of exercises.
All PAX start with top exercise. One carries bucket to other line and stays there. That line switches to next exercise, and one PAX carries bucket back. R&R for a few rounds:
Crunches
Merkins
Mtn Climbers
Flutter Kicks
SSH

Mosey down to Coffeeteria just to make sure it’s still there. Looks like coffee’s brewing, so head back toward AO.

Circle up for some Roll Your Own:
Gather around large foam D12 with exercises and reps printed on it. Everyone gets a turn to roll, everyone does rolled exercises.
2 times around the circle… It’s been far too long to remember the order, but among those done were:
Merkins
Jump Squats
Crab Walks
Butt Kickers
Calf Raises
Burpees
Jump Ropes
Star Jacks
etc…

Mosey over to the game board for some mini-Dora:
50 Merkins
100 BBS
150 Monkey Humpers

Impromptu dips x20, then head back to the AO

MARY:
Decent time remaining for some core work:
Reverse Crunch x20 IC
Side Crunch x20 IC each side
Row your Boat x4
Finished out with leg-pushdown ring of fire.

COUNT-OFF & NAME-O-RAMA
7 came to play today! No FNGs
CIRCLE OF TRUST/BOM:

MOLESKIN:
Everybody looks just a few years older today – all white-bearded from the frost!
ANNOUNCEMENTS:
Alcoa CSAUP coming up at the end of February!

Blasters and BOMBS

January 4, 2018 Abort

THE SCENE: 22* which would have felt like summer compared to the last few days if not for the WIND
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Quick lap around the world’s fair lawn to get everyone moving.
SSH x 20 IC
Merkins x10 (on 4 count) IC
Imperial Walkers x11 IC
THA-THANG:
PAX mosey out behind amphitheater, and pause at the first pedestrian bridge for a round of leg blasters. All exercises done in cadence with no breaks. Squats x20, lunges x20 (10 each leg), jump squats x10. Recover and continue mosey to parking lot behind Min Kao building on campus. PAX partner up for BOMBS routine. Dora style, partner one runs up and back down ramp while the other partner performs exercises. Once the partner running makes it back to the parking lot, they pick up in exercises and partner two runs. Each pair of partners performs:

Burpees x50
Outlaws x100
Merkins x150
BBS x200
Squats x250

PAX who finish early begin planks, pushups, and Mary. Once most of the PAX completes BOMBS, we do another round of leg blasters waiting for the last pair to complete. 10 count to recover. Mosey back to AO.

COUNT-OFF & NAME-O-RAMA
10 PAX total: G6, Gretzky (FNG), Petey, Swanson, Waxjob, Careless, Operation (FNG), Filter, Steam, Abort
CIRCLE OF TRUST/BOM:
“Putting things off is the biggest waste of life: it snatches away each day as it comes, and denies us the present by promising the future. The greatest obstacle to living is expectancy, which hangs upon tomorrow and loses today… The whole future lies in uncertainty: live immediately.”

Make today count, and leave no doubt.

ANNOUNCEMENTS:
Saturday beatdowns at Big Ball resume in two Saturdays.

Bucket List

January 2, 2018 Waxjob

THE SCENE: Clear and, what, maybe 8°? 9°? Who’s counting?.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Let’s get warm quick!
5 Burpees OYO
15 Imperial Squat Walkers IC
5 Burpees OYO
15 Hindurkins IC
5 Burpees OYO
1 Windbreaker (solo exercise by Q)
15 Firecrackers IC (similar to Smurf Jacks)

Mosey to Waxjob’s Hill
(Q alerts PAX to the presence of speed bump by tripping and falling flat)
5x down hill and immediately back up, 5x 4ct Merkins IC at the top each time.
First trip up sprint, next 3 Bernie, final trip sprint
(3rd was planned as reverse bear crawl, but frosty grass deemed too dangerous for digits)

THA-THANG:
Mosey on around outside of the park to the Scrapyard stairs.
Hop up stairs on one leg. Turn around and mosey back to the street, then back and hop stairs on other leg.

Mosey across grinder to meet Sandy: a bright orange 5 gallon bucket filled with 60lb of sand.
Bucket contains a list of exercises:
Merkins
Mtn Climbers
LBCs
Flutter Kicks
SSH
PAX split into 2 groups of 5. One group sets up at cones 60yd away.
Both groups start doing top exercise.
One man carries bucket to other line and stays there. Another man carries the bucket back to original line. R&R
Whenever bucket arrives at line, PAX switch to next exercise.
Continue until all PAX have made 2 trips

Cooldown: Mosey one lap around the park, pause halfway for 2 sets of 20 dips and 20 squats

MARY:
Circle up for:
20 Reverse Crunch IC
15 Side Crunch IC each side
4 rounds of Row Your Boat
Merkin ring of fire – 5 to 1
16 Tempo Cossack Squat

COUNT-OFF & NAME-O-RAMA
Largest gathering of HIMs in the Knoxville area this morning: 10 strong!
CIRCLE OF TRUST/BOM:
Not so wordy this morning to avoid becoming a sweatcicle. As we start this year, remember Paul’s words in Philippians 3:13: “Forgetting what lies behind and straining forward to what lies ahead, I press on toward the goal for the prize of the upward call of God in Christ Jesus.” We all want to forget the bad parts of the past, but Paul here is not talking about that. He just got done listing all of his own accomplishments done in the flesh, and how they are not of worth. Don’t rest on things you’ve done. Forget that past as well, and press forward for His calling!
MOLESKIN:
Coldest day of the year was no problem for these guys. Killed it hard. Icicles were forming on beards from breath condensation, but everyone was sweating by the end.
ANNOUNCEMENTS:

Burpee Land

December 30, 2017 Waxjob

THE SCENE: 32 and mostly cloudy. But is it really 32? Seems warmer than that for some reason. Maybe because we’re comparing to Thursday’s 18…
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH x20 IC
Hindurkins x15 IC
AGTJ x8 (I think… Fast-N-Easy said it was 9)
LBAC x20 each way IC
Box Cutters x20 IC

Super Mario style! Run and box jump all 20 Goombas lined up in front of the school!

THA-THANG:
Mosey over to the entrance of the park for a rousing game of Burpee Land.
Starting at Card #1, do the number of burpees corresponding to card number, then follow the instructions on the card:

1. Turn right, Lunge to the next card

2. -Mosey 1 full lap around the park
-20 Dips, 20 BBS, R&R
-Bunny Hop to next card

3. -Mosey 1 lap
-7’s on the hill – Diamond Merkins and Squat Jumps
Up the hill: Sprint, Bernie, Backward Bear (repeat)
-Burpee Broad Jump to the next card

4. -Sprint 1 lap and go to the splash pad

5. -15 4-count Monkey Humpers IC
-15 4-count Side Crunch each side IC
-15 more Monkey Humpers IC
-Crab walk to the Pavalon

6. -5 Leg-Up each leg
-10 Derkins from the bench
-10 Leg-Up each leg
-10 Derkins from the tabletop
-Bear crawl to the splash pad for

7. -20 Burpees For the Win!

MARY:
30s of Star Gazers after those burpees!
Mary right here at the splash pad:
Flutter Kicks x25 IC
LBC x25 IC
Leg Pushdown Ring of Fire
4-3-2-1 Merkin Ring of Fire
One more lap around the park to pick up the cards

COUNT-OFF & NAME-O-RAMA
5 players in the game this morning, no FNGs
CIRCLE OF TRUST/BOM:
Playing the game this morning was a little bit like our Christian walk… Everyone read the cards and followed the instructions, but I was also there alongside, and I knew exactly where we were going and what was coming next. For real life, we have written instruction that we can follow to the best of our ability, but we also have the Holy Spirit within us, walking with us. He knows the beginning, middle, and end. He knows what’s written on all your cards because He wrote them. And they’re for our good, because He loves us. Sometimes it’s difficult, but we need to make the choice daily to trust Him.
MOLESKIN:
Fun morning getting to work with these men! Worked hard playing hard!
ANNOUNCEMENTS:
Start training for Alcoa CSAUP! End of February…

Frozen Chosen

December 28, 2017 A-Rod

THE SCENE: 17 degrees, clear…yup, straight up cold.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Cherry Pickers (Cadre Danny style)

Merkin x 10 (4ct) IC

SSH x 25 IC
THA-THANG:
Four cones: Run to cone, perform exercise, run backwards to start, then run to next cone.

25 yrd cone = 25 merkin
50 yrd cone = 50 squat
75 yrd cone = 75 Mtn Climbers (single ct)
100 yrd cone = 100 SSH

Deconstructed Burpee: 10:1 Exercise. Squat, leg thrusts, merkin, leg thrusts (10 of each, then 9, 8, 7, etc)

Suicides: Same four cones. Sprint to each cone and run backwards back to start. Complete 5, 10, 15, 20 merkin working through cones.

Ascending Curb Crawls: Bear crawl between curbs in driveway and perform merkin each time you cross to other side. First time across 1 merkin and keep adding 1 merkin each time you cross until reaching 13.

MARY:
100s (20), Crunchy Frog (15), WWII sit-ups (25), flutters (20). Final Sprint.
COUNT-OFF & NAME-O-RAMA
FNG – David Eubanks (Dilbert)
CIRCLE OF TRUST/BOM:
Read Matthew 1:1-17 about the Genealogy of Christ. We also have a great pedigree. We are sons of the Living God. We live here on His earth and represent Him. As we head into the new year remember who we represent. All our words, actions, and thoughts should be pleasing to Him. We are not perfect but we need to remember who we represent. The World is watching.
MOLESKIN:
Matthew 1:1-17
ANNOUNCEMENTS:
Wax Job will be on Q Saturday 12/30/17. Our Coffeteria is closed until after the New Year. Wax Job will choose where to meet after Post.