F3 Knoxville

Tag: Waxjob

Overcoming Obstacles

THE SCENE:  65 and calm

F3 WELCOME & DISCLAIMER

WARM-O-RAMA:
Laos excercises

  • 20 IC 4CT Iron Mikes
  • 20 IC Swimming Merkins
  • 20 IC 4CT Street Stretch
  • 5  IC 4CT Ultimate Merkin

THA-THANG:
Mosey to the rock pile, pick a rock you can curl

Indian run Mosey to the bottom of Matterhorn, curls and tri-extensions with your rock as we mosey

20 IC Mtn Climbers at bottom of Matterhorn

Lunge up Matterhorn

Mosey back down for rocks

Bernie Sanders halfway up Matterhorn, mosey the rest

Mosey to the Pav-a-lon for the following exercises

  • 25 Pull ups
  • 50 Decline Merkins
  • 75 LBCs

Line back up and mosey to the top of Matterhorn, Junk led us down

Indian run mosey back to rock pile

2 teams line up and then while one person does a windsprint, the rest of the team does

  • Merkins
  • Bridge March

MARY:

  • 10 OYO Merkins
  • 20 IC 4ct Floor Wipers
  • 20 IC 4ct Flutter kicks
  • 5 IC 4ct Ultimate Merkin

COUNT-OFF & NAME-O-RAMA
FNG – Flute Loop

CIRCLE OF TRUST/BOM:
I’ve been reading a study about being a better dad, an “intentional father”, and leading my kids to a relationship with Jesus.  For me I sometimes feel like I don’t know how to do that.  I don’t know all the right things to say and do have them learn about Jesus.  But by putting down my phone, work, hobbies, tv remote, etc., and intentionally spending time with them, I’m off to a good start.  By paying attention to them while they play, or ask questions (lots and lots of questions), or eat dinner and putting the distractions away they can tell the difference.

Sometimes our biggest obstacles to being intentional father is we do not know where to start.  Well just like Matterhorn we climbed this morning, we have to be willing to take that first step.  Get up and move, and if we stumble or fall to get up and keep going.  I’m also learning that I have to show that side to my kids.  If I struggle with obstacles and I handle it the wrong way, my kids learn the wrong way to handle obstacles.  In those times of struggles, I have had to go back and apologize to my kids and ask for forgiveness.  Which does a couple things, it makes my kids realize “hey dad isn’t perfect” and “dad can admit when he is wrong”.  My weaknesses turn into learning points.

And when I struggle with an obstacle so much that I seek our heavenly Father’s assistance with it, my kids see that too.  They see that God is always with us to lift us up and carry us when we need it.  My hope is they know that not only I am always there to pick them up, but that God walks with us.  God picks us all up, gives us a hug, knocks the dirt off, and says “Let’s do this together”.

MOLESKIN:
The PAX really pushed hard this morning, even though we did some things we never tried before.  Indian run with pee rock curls being a prime example.  But we all got better!

ANNOUNCEMENTS:

  • 2 opportunities for lunch this Weds at Whole Foods, and Thurs at Hardin Valley Brown Bag
  • Oct 6, Trail Run
  • Oct 14, Maryville Launch
  • Oct 28, Truckin to the Pound event

Deligiannis Memorial Work Out

The Scene – 70’s

F3 Welcome and Disclaimer

Warm-O-Rama

Cherry Pickers x 10 (IC)

SSH x 20 (IC)

Tha Thang

Mosey around park to concrete steps behind softball field

Step Ups x 20 (10 each leg)

Dips x 20

Repeat 3x while we wait on Moses and Steam to join from their ruck

 

Mosey to upper soccer field

4 corners plus 2 “corners” at mid filed = 6 stations around the soccer field perimeter.

  1. 10 Burpees, jog to midfield
  2. 20 squats, sprint to corner
  3. 20 BBS, lunge to corner
  4. 20 merkins, jog to midfield
  5. 20 4 count MTN Climbers, sprint to corner
  6. 20 4 count flutter kicks, bear crawl to corner

Repeat 4 x

Mosey long way back to AO

Mary

Ring of Fire 10 merkins

Side Crunches x 15 by Waxjob

American Hammers x 20

Count off and Name – O – Rama

Bom

Let God guide your day to day lives instead of being stubborn and insisting on handling things ourselves.

Pee Rock Pyramid

THE SCENE: 69 and foggy
F3 WELCOME & DISCLAIMER

WARM-O-RAMA:
Run in place / high knees ~ 1 min
SSH Burpees IC x 25
Nose Wipers IC x 10
Run Stance Squat Jump IC x 20
THA-THANG:

Mosey to pee rocks.
1. Grab 2 handheld (brick sized) rocks
a. Iron Squats IC x 20
b. Wonderbra IC x 20
2. Put small rocks back & grab a large rock
a. Hip Thrusters IC x 20

Pyramids with big rock. After each round run across parking lot to the gate & back.

With a single large Pee-Rock (aka Coupon) complete 7 Rounds of exercises, adding a new exercise each round.

  • 5 Burpees
  • 15 Merkins
  • 20 Goblet Squats
  • 25 Curls
  • 30 OH Press
  • 35 Hip Thrusters
  • 40 BBS

MARY:
Pretzel Crunches IC x 15 each side
Protractors
COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST:
BOM:  Showed a quick clip of Penn Jillette (an Atheist) expressing his views on proselytization. His view: if you truly believe something to be true (i.e. heaven/hell, Jesus is the only way to heaven) and don’t share your faith about that item then you are in fact hating your fellow man. He goes on to say that if he truly believes a bus is about to hit someone, then he is eventually going to help that person get out of the way. He says Christians who don’t proselytize are the equivalent of letting that same person get run over by the bus. Honestly, he’s right. This video hits close to home because it is true of many Christians. My challenge to the PAX was to take time to reflect on this. Who do you share your faith with? Do you take your DRP when it comes to sharing your faith and having tough conversations?

Burpee Attack

THE SCENE: 61 degrees and PERFECT

F3 WELCOME & DISCLAIMER

WARM-O-RAMA

SSH X20

Baby arm circles x20

Mosey around the parking lot

SSH burpees x5

Karate kid burpees x 5

Plank jack burpees x5

Inch worm burpees x5

LBC burpees x5 (5 LBCs in between)

THA-THANG:

Mosey to soccer field

Diamond burpee x5 (5 diamond merks inbetween)

Donkey kick burpee x5

Superman burpee x5 (5 sec hold)

Rocketts burpee x5 (touch each toe 5 times)

 

Mosey to the dugout stands

Decline burpee x5

Ratchet squat burpee x5

Box jump burpee x5

Fence cling “30” count

Fence sit “30” count

Balls to the wall “30” count w/ 4 merkins

 

Bear crawl up hill and mosey to Turf field #1

Candlestick burpee x5

Domo burpee x5

Long jump burpee x5

(Run 10 yards and jump as far as you can, do burpee)

 

Competition 2 teams of 10;

Two men bear crawl to midline while team high knees with them. Switch every 50 yards until all have crawled.

Then burpees x5

Roll burpees x10 across the field

 

Competition same teams:

All members Bernie sanders to midline, sprint back, Bernie sanders to other goalline then sprint back (2 burpees on the way)

All do burpee x5

 

Ring o burpees:

Circle up. While pax member runs around outside we hold al gore and then do burpee on return. Burpee count 20

MARY:

Reps of 5 three count inbetween

Flutter burpees x5

(122 burpees total + -)

CIRCLE OF TRUST:

Doing more than what’s required.

One of the things that my wife and her father has taught me is to do things better than needed. It use to drive me crazy that they would be so intense on perfection and doing things exactly right or better than what was asked of them. My thought process was just get it done, get it done right, but just get it done and do it quick.

She has taught me to take my time at things when I can and really look at details and how it can be done the best way not just “done”.

Challenge: the next thing you are tasked to do, do it one to two steps better.

BOM

ANNOUNCEMENTS:
October 6, Trail run with Moses

October 28, Truckin to the Pound

November 4, 2year anniversary of F3 Knoxville

Double Coupon Special

The Scene: 74 and clear, MF (Mugginess Factor) 7/10

F3 Intro and Disclaimer

Warm-O-Rama
Imperial Walkers x20 IC
Cherry Pickers (Dog Pound style) x15 IC
LBAC x20 each way IC
Little bit o’ this, and some of this
Mosey to the Coupon Pile, pick up 2 coupons
Wax on, wax off x20 IC (thanks, Mayberry)

The Thang
Each PAX holds one coupon, balances the other on top. Mosey as a group toward the Matterhorn. Whenever a coupon hits the ground, it’s redeemed for one of the specials of the day. Then switch hands with the coupon stack and continue Mosey. List of specials (©=holding coupons):
1st Special: ©Tempo Squat x25 IC, Burpees x15 OYO
2nd Special: ©Smurf Jacks x25 IC, ©Overhead Press x20 OYO
3rd Special: Mountain Climbers x25 IC, Squat Jump x20 OYO
4th Special: ©LBAC x10 IC, ©Curls x30 OYO
5th Special: ©American Hammers x20 IC, ©Rows x30 OYO
6th Special: ©Front raise x20 IC, Merkins x20 OYO
7th Special: ©Lateral raise x10 IC, Diamond Merkins x15 OYO
Return to AO, carrying expired coupons however desired

MARY
Rowboat/Canoe
Side Crunch x20 each side, IC
BBS x20 OYO
Flutter kick x20 IC
Box Cutters x20 IC
Department Store
Shoulder Blasters

COT
Count-off and Name-o-Rama (no FNGs today)

WORD
This last week I’ve been home alone while LOML and 2.0 are at a cabin with some other moms and kids of families we’ve known for years. Sometimes it’s nice to have that quiet, but the alone time comes with a certain set of temptations as well. It’s at that time, and others like it, when a man’s character comes through. They say that character is who you are when nobody is looking. Whether that’s when you’re home alone after a long day, at work when the boss is on vacation, or in another city on a business trip, your character comes through.

So where does this character come from? From your heart. Proverbs 4:23 says, “Above all else, guard your heart, for it is the wellspring of life.” And Luke 6:45: “A good man out of the good treasure of his heart brings forth good; and an evil man out of the evil treasure of his heart brings forth evil.”
So what do we know about the heart of a man? It’s “deceitful above all things, and desperately wicked. Who can know it?” (Jeremiah 17:9) On our own the condition of our heart is pretty foul. We need the transformative power of God, as David cried out for in Psalm 51:10 “Create in me a clean heart, O God, and renew a right spirit within me.” Only through dependence on Him can we become the men He has called us to be.

Moleskin
Thanks, everyone, for your patience as I tried to dig around in my shorts for my Weinke. I must find a different way to remember what’s next while my brain has not yet seen my coffee. Maybe less variety? Merkins and Burpees only. I noticed Ratchet learned from La-Z-Boy’s Q a couple weeks ago and pulled the smallest coupons in the group instead of the biggest!