Waxjob – Page 119 – F3 Knoxville

Many Happy Returns

December 26, 2017 Waxjob

THE SCENE: Some sort of 20’s… But dry and calm so it’s not really cold. Except them stones!
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH IC x30
Cossack Squat Tempo IC x16 (8 each leg)
Hindurkins x15 IC
Al Gore Tuck Jump x7 (I thinK)
LBAC IC x20 Fwd, x20 Bwd
OK, time to open the present! Box Cutters IC x30

THA-THANG:
Mosey to the Pee Rock pile to pick out your gift – CMU-ish pee rock
Great… Now you have to pretend you love it. Hold it proudly above your head for a lap around the parking lot!
Drop this one in a parking spot, head over and grab 2 hand-size pee rocks. Drop in adjacent spot

Pick up the CMU-size pee rock, move about 20 yards away and form 2 single-file lines.
Now it’s time to wait in line to exchange your gift.
To pass the time waiting in line, do an exercise. Start with curls.
First man in each line runs to the service desk to exchange CMU-size for 2 hand-size and a new exercise.
He heads to the back of the line and the next PAX makes the exchange. When 2-rocks gets back to the front, run down and switch to 1-rock and a new exercise:

One Rock	Two Rocks
Curl	Man Makers
Fwd Shoulder Raise	Side Raise
Rows	Wax On/Off
Tricep Extension	Raise the Roof
Goblet Squat	Bent Over Side Raise

MARY:
Standing in line always takes longer than you think… No time for Mary this morning!
COUNT-OFF & NAME-O-RAMA
14 PAX, no FNGs
CIRCLE OF TRUST/BOM:
We exchanged gifts with my in-laws on Christmas Eve night. They headed home, and then the next morning we found the gift cards that we’d given them sitting on the side table where they had left them. It made me think about the fact that just being offered a gift isn’t everything. You have to reach out and take it, a conscious act of receiving. Some of God’s gifts we just get (and often take for granted), no acknowledgement or recognition required. A sunrise, our next breath, a baby’s laugh… But His greatest gift requires an act of receiving or it just sits there like my in-laws’ gift cards. Theirs for the taking, yet unused. Be sure you’re not leaving God’s greatest gift for you sitting on the table.
MOLESKIN:
That circuit took much longer than I expected… I was thinking we’d run through it twice, then maybe I’d need to fill the time with some 7’s or something… Not so! Made it about 97% through once before we ran out of time.

Gonna be feeling a tingle in the fingertips all morning from the freezing pee rocks!

Great to be out this morning with my F3 brothers working off some of that goo! Coffeeteria was a good unwind as well.
ANNOUNCEMENTS:
February 24th – Bomb Shelter CSAUP!

Best Game of Dirty Santa Ever

December 23, 2017 Bartman

THE SCENE: Warm, windy, wet and very very DARK

F3 WELCOME & DISCLAIMER

WARM-O-RAMA:

SSH IC x 20
4ct Merkins IC x 10
Tempo Squats IC x 10
Cherry Pickers IC x 5

THA-THANG:

Played a game of Dirty Santa. PAX numbered off & picked gifts from the bucket in numerical order. PAX had the choice of drawing a new gift, or if they’re feeling especially sadistic, they could choose to “steal” a gift from a previous PAX and we would repeat the stolen exercise. Sadly no one stole….here were the gifts chosen (not in order chosen:

Stay where you are. 20 Speed Skaters, 20 Carolina Dry Docks, 20 Reverse Lunges, 20 Flamingo toe touches.
Indian Run while singing Here Comes Santa Claus. Stop once each PAX has been the “indian” 3 times. We quickly found out we don’t know the words to this song so we changed it to Rudolph the Red Nosed Reindeer…
Mosey to soccer field. Burpee Broad Jump across the narrow width of the field.
Mosey to another soccer field. Wind Sprint the length of the field. Start at 25%, then increase to 50%, 75% & 100%. Rinse & Repeat x 3.
Stay where you are. 10 Burpees, 10 Thrust Merkins, 10 Smurfjacks, 10 Plankjacks. Rinse & Repeat x 3.
Mosey to concrete bleachers. Incline Merkins x 50, Decline Merkins x 50, Box Jumps x 50
Mosey to playground. 10 Pullups, 10 Burpees, 10 Plankjacks, 10 Squatjumps. Rinse & Repeat x 2.
Mosey to soccer field. Inchworm Merkin across the short length of the field.
Stay at soccer field. Bernie Sanders across the field, then Groucho walk back across.
Back at the AO. Monkey Humpers while singing Jingle Bells.

MARY:

Flutter kicks x 15
Gas Pumps x 15
Box cutters x 15
Hello Dollys x 15
Slutter kicks x 15

COUNT-OFF & NAME-O-RAMA
10 PAX: Mayberry, Frosty, Booger, Hammock, Waxjob, Sharpie, Showcase, Gibbler, Butters, Bartman

CIRCLE OF TRUST/BOM:
Jesus Christ is the real meaning of Christmas. This morning we took time to listen to the Christmas Story from Luke 2:

2 In those days Caesar Augustus issued a decree that a census should be taken of the entire Roman world. ²(This was the first census that took place while^[a] Quirinius was governor of Syria.) ³And everyone went to their own town to register. ⁴So Joseph also went up from the town of Nazareth in Galilee to Judea, to Bethlehem the town of David, because he belonged to the house and line of David. ⁵He went there to register with Mary, who was pledged to be married to him and was expecting a child. ⁶While they were there, the time came for the baby to be born, ⁷and she gave birth to her firstborn, a son. She wrapped him in cloths and placed him in a manger, because there was no guest room available for them. ⁸And there were shepherds living out in the fields nearby, keeping watch over their flocks at night. ⁹An angel of the Lord appeared to them, and the glory of the Lord shone around them, and they were terrified. ¹⁰But the angel said to them, “Do not be afraid. I bring you good news that will cause great joy for all the people. ¹¹Today in the town of David a Savior has been born to you; he is the Messiah, the Lord. ¹²This will be a sign to you: You will find a baby wrapped in cloths and lying in a manger.” ¹³Suddenly a great company of the heavenly host appeared with the angel, praising God and saying, ¹⁴“Glory to God in the highest heaven, and on earth peace to those on whom his favor rests.” ¹⁵When the angels had left them and gone into heaven, the shepherds said to one another, “Let’s go to Bethlehem and see this thing that has happened, which the Lord has told us about.” ¹⁶So they hurried off and found Mary and Joseph, and the baby, who was lying in the manger. ¹⁷When they had seen him, they spread the word concerning what had been told them about this child, ¹⁸and all who heard it were amazed at what the shepherds said to them. ¹⁹But Mary treasured up all these things and pondered them in her heart. ²⁰The shepherds returned, glorifying and praising God for all the things they had heard and seen, which were just as they had been told. ²¹On the eighth day, when it was time to circumcise the child, he was named Jesus, the name the angel had given him before he was conceived.

MOLESKIN:

ANNOUNCEMENTS:

Ruck PT

December 22, 2017 Frosty

THE SCENE: 50’s, sorta gloomy
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Without ruck (Help Mayberry remove his ruck)

Ssh x 20

Merkins x 10

Squats x 10
THA-THANG:
Ruck to upper field

With the ruck on

10 merkins

10 oh squats ( ruck above head, squat)

10 Merkin slides (ruck on right side, merkin, left hand pulls ruck to left side, merkin, right hand pulls ruck to right side)

10 curls

10 oh press

Go to corner of field. At corner, mid field, corner, etc making a lap around the field do the following pt, jog, run or walk to the next spot

Round 1 – curls x5

Round 2 – oh squats x 5

Round 3 – oh press x 10

At bleachers we tried a weird lunge with the rucks on. Right leg behind you with toes on the bleacher, left leg in front. Do a squat/lunge. X 5 each leg

Ruck back to ao

Merkins x 10

Bent over rows x 10

Flutter kicks with ruck press x 20

Ruck press x 10

Ruck a lap around the park

MARY:

COUNT-OFF & NAME-O-RAMA
Waxjob, Mayberry, Tweety, Frosty
CIRCLE OF TRUST/BOM:
Insert the WORD here.
MOLESKIN:
Insert any personal comments, notes, devotion content, etc.
ANNOUNCEMENTS:
I forgot to mention that next Friday ruck will be at tank’s neighborhood. Meet at the pool.

Bringing balance to the 4s

December 19, 2017 Waxjob

THE SCENE: Mid 40’s and foggy enough that I missed the turn into the AO…
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH x25 IC
LBAC x20 each F/B IC
Imperial Squat Walkers x15 IC
Tempo Merkins x10 IC
Tennessee Rocking Chairs x15 IC

THA-THANG:
Blacksnake around the Fountain of Youth to the base of One Tree Hill

Balanced 4’s:
4 count merkins IC x4, all together, both bottom of hill and top, each trip.
4 trips up the hill: AYG Sprint, Bernie, Bunny Hop, Bernie hop. Recover mosey down

Mosey to the Grinder

Balance set up 40yd from the Pavalon
Split up into 2 groups (Light side, Dark side)
Team up, one PAX does exercise, one PAX running gems to the balance
For each set of 4 you complete, run one gem to the balance when partner returns.
2:15 for each exercise:
Merkins (4ct)
BBS (4ct)
Box Cutters (4ct)
Jump Squat (4ct)
Monkey Humpers (4ct)
Burpees (single count)

MARY:
10x Step Ups on picnic table bench
10x Derkins from picnic table bench
10x Step Ups on picnic table bench
10x Derkins from picnic table top

Circle up for some ab work on the nice Pavalon floor
Row your Boat – 4 rounds
Side crunch x15 each side IC
Cash out with LBC AMRAP before time

COUNT-OFF & NAME-O-RAMA
The 4s was with 15 PAX
CIRCLE OF TRUST/BOM:
My Utmost for His Highest from yesterday (linked):

https://utmost.org/test-of-faithfulness/
MOLESKIN:
The Christmas tree at the top of One Tree Hill was a beautiful sight through the fog of this morning’s gloom.

The Balance exercises were timed and called out by an app because I’m lazy. You can set up whatever exercises and intervals you want, and it uses text-to-speech to call them out. Available for real phones. I-Toy owners are SOL. https://play.google.com/store/apps/details?id=com.hybrid.intervaltimer
ANNOUNCEMENTS:
Hammy celebrating 45 years with his wife! Inspiring! Don’t forget CSAUP Feb. 24. Gather at the Municipal Building instead of the Springbrook AO for the Saturday beatdown on 12/30!

13 Reps at the 13th Grade!

December 18, 2017 Booster

THE SCENE: 41 degrees, light, drizzling rain
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

Baby Arm Circles Forward X 10 (IC) followed by Michael Phelps
Baby Arm Circles Backward X 10 (IC) followed by Michael Phelps
Cherry Pickers X 10 (IC)
Side Straddle Hops X 15 (IC)
Squats X 20 (IC)
Merkins X 13 (IC)
Mosey

THA-THANG: (many people think of junior/community colleges as the 13th grade so we did 13 reps everywhere)

McWherter Parking Lot (Light Pole to Light Pole – Suicides)

13 pushups & 13 squats (OYO) at light pole (home base)
run to next row of parking lot (approximately 20 yards)
Touch line with hand and return to the start
repeat 13 pushups and 13 squats and run to the 2^nd parking row (40 yards away)
Repeat to next row, etc.
Early finishers did Imperial Walkers
Mosey

Behind Maintenance Building

13 Overhead w/ block (OYO)
13 Goblet squats w/ block (OYO)
13 Curls w/ block (OYO)
13 Bent Over Rows w/ block (OYO)
Put block down and run up the stairs to the Fitness Center
At the top, 13 Chris Loftons – jump shot squats; run back down
Repeat
Mosey

Bagwell Center

13 Dips and 13 Step Ups w/ each leg
Repeated for 3-4 rounds
Mosey

MARY:

13 Box Cutters (IC)
13 Big Boy Situps (OYO)
Mosey

COUNT-OFF & NAME-O-RAMA

10 PAX – Bartman, Booster, Glock, Neutron, Onesie, Peach Fuzz, Proton, Rusty, Scrum, Waxjob

CIRCLE OF TRUST/BOM:

Live every day like it’s our last, because it could be!

I met with a friend who is a business/time management coach. I shared my struggles to be a great husband, father, friend, etc. while also trying to develop a small cancer charity into a leader in the region and state. She challenged me to come up with a personal mission statement and develop SMART goals for the 1st quarter of 2018 which includes both personal and professional goals.

While I’m just starting my potential 1st quarter goals now, my “current” working mission statement is:

I will spend quality time with those I love while exercising my mind, body and spirit so to fulfill my purpose of leaving our world better than I found it.

I encouraged everyone to think about their own goals and impact.

MOLESKIN:
Thank you to the PAQ at JUCO today and everyone else at F3 for being so supportive of me and everyone else. The gloom is a great place to be when you’re with family!
.
ANNOUNCEMENTS:
No Christmas Day workouts. Enjoy your family and A Christmas Story, It’s a Wonderful Life, and Die Hard (it’s a Christmas movie)!