Waxjob – Page 121 – F3 Knoxville

Hungry Hippo

December 11, 2017 Woodshack

THE SCENE: 32 and hot
F3 WELCOME & DISCLAIMER
WARM-O-RAMA

jog x2, high knee skip x2, karaoke x2 across parking lot

squats x20, hillbilliesx20, merkins x10, LBC x10 , hello dolly x10, Burpos x10

THA-THANG:

Hungry Hippo, split into 4 groups, P1 wheel barrow P2 to grab a ball, switch partners until 5 balls each group is gathered. Each group performs exercise on ball x30 reps, once done return balls to middle abs repeat hungry Hippo for one more round. I had 20 different exercises so will not list them all. If you do this,ask me for help or insert your own.
Mosey back to front of school parking lot. Line up for Quarter pounder w cheese! Sprint 25 yards, 25 merkins, run back to start and do 10 burpees, sprint 50 Yard’s and do 50 squats, run back and do 10 burpees, sprint 75 Yard’s and do 75 Mtn climbers, do 10 burps, sprint 100 Yard’s , 100 ssh, run back for last set of burps

MARY:
Power T flutters x10 ic

Hello dolly x10 IC
COUNT-OFF & NAME-O-RAMA
Insert PAX Count & FNG Name
CIRCLE OF TRUST/BOM:
Intentional , what does it mean. google and the first thing that comes up is:
MOLESKIN:
Each Day when you wake up, say to yourself: How can I make today a great day! Be intentional, a’ight!
ANNOUNCEMENTS:
Get outta bed and get better!

Truck Stop Ruck

December 9, 2017 I-Beam

THE SCENE: 32 degrees
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Ruck Up
10 merkins IC
10 Cherry pickers OYO
10 BBS Ruck overhead
10 Ruck presses
THA-THANG:
Ruck up, carrying 60lb sandbag and 50lb PVC
Ruck to soccer field
25yd coupon drags, partner mosey x 2
50yd crab walk – ruck on front
Mosey 1 lap around soccer field
Ruck around park and back to soccer field
Mosey 1 lap around soccer field
10 merkins, 10 squats, 10 overhead presses, 1 min ruck hold over head
Ruck back to aO

COUNT-OFF & NAME-O-RAMA
4 PAX, I-Beam, Frosty, Butters, Wax job

Are you ready for me? ‘Cuz I’m ready for you!

December 7, 2017 Waxjob

THE SCENE: Just about 33 degrees. A hair above freezing.
F3 WELCOME & DISCLAIMER
Welcome Eric Rice!
WARM-O-RAMA:
Grab some CMUs, then a pretty standard warmup.
15x normal speed SSH IC
10x more high speed SSH IC
High knees for a while
7x Al Gore Tucks (new record!)
10x Hindurkins IC
Round-the-clock Merkins (circle up, one merkin on each CMU, plank shuffle right to next CMU)

Mosey with CMU to the Grinder
THA-THANG:
Cone lines set up 35yd apart, split into 2 teams. Half the CMUs at each line.
Disciple playlist on the Jambox:

During each song, do 15 reps of corresponding exercise, then travel by specified mode to other line and steal one CMU.
When track changes, switch to next exercise:

Track	Exercise	Travel
Game On	Burpees	Bear
Battle Lines	Iron Mike	carioca
Rise Up	BBS	sprint
Wait over	Tuck jumps	Bernie
Worth the Pain	Ranger Merkins	Gorilla
Unstoppable	American hammers 4ct	carioca
Worth it all	Monkey Humpers 4ct	Rev Bear

One more track: Lay My Burdens. Mosey around the park with CMUs. During chorus, lay your burden down, and lay your body down. While laying down, do BBS.

MARY:
Just a little time for Mary:
Row Your Boat (balanced on CMU) – 6x through song
Slutter Kicks x20 IC
One minute left! Cash out with LBC OYO
COUNT-OFF & NAME-O-RAMA
14 PAX Strong! Welcome to FNG Squatter (Eric Rice)
CIRCLE OF TRUST/BOM:
A lot of the music in the Q today has to do with standing strong, persevering, and fighting because it’s worth it. But we need to make sure we are fighting the real enemy. Sometimes that might seem like a coworker who’s always trying to undermine you, and disagreeable neighbor, someone who’s wronged you, even sometimes your spouse or kids. But Eph 6:12 tells us, “For our struggle is not against flesh and blood, but against the rulers, against the authorities, against the powers of this dark world and against the spiritual forces of evil in the heavenly realms.” Remember who we’re fighting, who we’re fighting for, and ultimately where our power comes from – the One who has already won the war!
MOLESKIN:
The Jambox speaker sounds a lot louder in the house than out on the Grinder. PAX could barely hear the track change. Time to update the Christmas list…
ANNOUNCEMENTS:
3rd F this Saturday. Carpool from the Bomb Shelter following beatdown!

Fabulous 40

December 5, 2017 Mayberry

THE SCENE: 50 and clear
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Mosey around the outhouse

Motivator

40 Merkins

40 Squats

40 BBS

THA-THANG:
Mosey back to the outhouse

40 Box jumps

40 Dips

Mosey to the Matterhorn

40 V-ups

40 CDDS

Mosey to the pav-a-lon

40 Pull ups

40 Floor wipers

Mosey back to the rock pile

40 curls

40 tri extensions

40 goblet squats

40 bent over row

MARY:
40 American hammers

40 mtn climbers

40 flutter kicks
COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
As you can tell I turn 40 today which means I have had many years to do the things I wanted to do. I haven’t got them all done, but I have been fortunate to do quite a few. In the same sense my 90 year old grandmother is currently lying in a hospital and most likely going to hospice. I do not think she got to do all the things she wanted to do. I think she has led a good and happy life, but I think there was other things, other adventures, or other experiences that she wanted to do. Let this be a reminder to all of you do not put off the things you want to do until later. We are not guaranteed any definite time on this earth, so make the most of it. Hug your wives and kids, but also get out there and live your life.

Also welcome Abscess Jr…. aka Sleepwalker.

Pirates vs Vandals

December 1, 2017 Waxjob

THE SCENE: 52 (way to kick it off, December) and…. um, moist.
F3 WELCOME & DISCLAIMER
Started with 0.01s to spare… Welcome FNG!

WARM-O-RAMA:
Good ol’ increasing OYO burpee warmup:

SSH x30 IC – 2 burpees
Windmill x20 IC – 4 burpees
*Hindurkins x15 IC – 6 burpees
Al Gore Tuck Jumps x6 IC – 8 burpees
LBAC x20 each way IC – 10 burpees

*Plank, down for 1, push fwd with toes for 2, stay low and pull back, bending knees without touching ground, until arms are straight forward for 3, extend knees with arms straight to return to plank.

THA-THANG:
Mosey to the base of Everest, plank for 6.
LBC – 4-count x20 IC
Jailbreak all the way to the road at the top!

Pick a coupon and circle up:
Squrls x30 OYO – Squat plus curl, rock has to hit the ground (stones don’t though)
Drop coupons and move to the fifth one on your right.
Weight check – Lighter than your original? Everyone says “No”. Lack of honesty is disturbing…
4-count fwd raise – nice and slow – IC x10
4-count back-and-forth across chest – IC x10

Number off 1s and 2s (Pirates and Vandals)
Put all coupons in a line across the road, Pirates stay with coupons, Vandals line up 50yd away
Pirates begin exercise… Vandals come steal all coupons (2 each) and observe exercise, return to line and do exercise.
When the last Vandal has made it back, Pirates stop exercise, run steal all coupons, return, and begin next exercise.
Exercises:
Burpees
BBS
Iron Mikes
Bobby Hurleys
Monkey Humpers

Dang. Running out of time. Mosey back to AO

MARY:
Made it back to the AO right at 6:15. No time to row the boat.
COUNT-OFF & NAME-O-RAMA
32 strong – Welcome to Streak (Paul Chattaway)
CIRCLE OF TRUST/BOM:
Today each group stole the other group’s coupons while they were busy doing an exercise. The enemy often looks for similar opportunities to steal, kill, and destroy while we are busy or distracted. Often that distraction is indeed important and valuable, but don’t lose sight and vigilance over what you’ve been entrusted with that is truly valuable.
MOLESKIN:
The construction up here wreaked havoc on my preparation this morning. I ran into roadblocks several times trying to follow my map to get around. Also, I learned a little Q-tip this morning. Sidewalk chalk disappears almost completely if the pavement is the slightest bit… moist.
ANNOUNCEMENTS:
Wesley House 2.0 workout Sunday at 2 with disadvantaged kids. Check GroupMe for more info from Tank. Bring a wrapped gift!

Praise from Tonka – 2.0 is 14 weeks into construction!