Waxjob – Page 122 – F3 Knoxville

Don’t forget your legs on the way out

November 28, 2017 Pinocchio

THE SCENE: A chilly 30ish? degrees, Clear
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

Cherry Pickers x 10 IC
SSH x 20 IC
Worst Merkin Ever x 5 OYO
Tempo Squats x 15 IC
Baby Arm Circles Forward x 15 IC
Baby Arm Circles Backwards x 15 IC

THA-THANG:

10 squats IC, sprint across lot, 2 burpees, sprint back
20 squats IC, sprint across lot, 4 burpees, sprint back
30 squats IC, sprint across lot, 6 burpees, sprint back
40 squats IC, sprint across lot, 8 burpees, sprint back

Mosey around park ~0.8miles with Q says (simon says) at random – drop down, plank, hot feet, burpee, continue mosey (about 10 times)

7’s on the Grinder! – CMU curl/press/tri, lunge to bathrooms, merkins, lunge back

MARY:

Protractor
American Hammer x 15 IC
Flutter kicks x 30 IC

COUNT-OFF & NAME-O-RAMA
PAX Count 14
CIRCLE OF TRUST/BOM:
Jeremiah 31:2 — “The people who survived the sword found grace in the wilderness.”

Many of us face struggles frequently whether it be financial, work life, home life, etc, that makes us stumble or scared to move forward. If we can be persistent and push through our problems, we’ll always be rewarded in the end. Sometimes God tests our faith or wants to see how we’ll push through a problem to see what kind of person we are, and its our job to get through that test. He will reward us with grace in the end.
MOLESKIN:

ANNOUNCEMENTS:

SoKno event for Operation Enduring Warrior at 6pm(?) Wednesday

Water tower run

November 27, 2017 Bartman

THE SCENE: 32, clear and cold

F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

Stretching only

THA-THANG:
Mosey to the water towers at the top of Valley Vista Rd. Approx 2.5 miles and 345 feet of elevation climb. Stopped for 4 sessions of 10 burpees, 10 merkins, 10 squats. Also stopped at one storefront for 1 minute wall squat followed by single leg wall squats.

MARY:

Captain Thors
1 min of Merkins & 1 min of LBCs (compliments of Scrum)

COUNT-OFF & NAME-O-RAMA
3 PAX: Waxjob, Scrum, Bartman

CIRCLE OF TRUST/BOM:
This weekend I spent Thanksgiving with my in-laws which consisted of fixing a lot of plumbing issues. I found myself getting frustrated with my father-in-law and questioning his stewardship of his resources. As always, I was thinking about this while driving home and turned the question around on myself. Am I a good steward of all that God has given me? What do I do with my time and my money? This a good exercise for all of us to go through. If we were to insert ourselves in the parable of the ten talents, which person would we be?

MOLESKIN:

ANNOUNCEMENTS:

Birdearners

November 23, 2017 Waxjob

THE SCENE: 32 and frosty! Just right.
F3 WELCOME & DISCLAIMER

WARM-O-RAMA:
SSH x30 IC
Cossack Squat IC x8 each leg
TN Rocking Chairs x15 IC
Pickle Pusher Merkins x10 IC
Monkey Humpers 4ct x20 IC
LBAC x20 each way IC
Sundials 4ct x15 each leg IC
Pickle Pounders 4ct x20 IC

THA-THANG:
Throw off everything that hinders

Mosey to the hill between tennis courts and baseball field for 7’s (audibled from 11’s): Burpees and Squat-tuck-jumps. Bernie up the hill, bear crawl down.

Mosey down the road around the outside of the ball field and back up to the Scrapyard for 1:5 ratio pull-ups to dips. Start with 1 pull-up, 5 dips all the way to 5 pull-ups, 25 dips.

Partner leg pushdowns x25 (each partner)

Crab walk all the way across the Grinder from the Scrapyard to the Pavalon, half-way forward, half-way backward.

15 box jumps
10 decline merkins (feet on the bench)
10 box jumps
5 decline merins (feet on the table top)
5 box jumps
10 Carolina Dry Docks

Regroup at the AO

MARY:

Flutter Kicks x20 IC
Slutter kicks x15 IC
Row Your Boat x5 times thru song

COUNT-OFF & NAME-O-RAMA
11 PAX including 1 FNG: Travis Selkins – Spook! In town from DC, visiting FIL and BIL (Hammy and I-Beam)
CIRCLE OF TRUST/BOM:
Of course, today is Thanksgiving Day. You’re going to hear a lot about being thankful for all of the blessings and good things in your life. But just like the beatdown often sucks, hard times and difficulties come in life. It’s often hard to recognize as you’re in the middle of it, but Romans says that God works all things together for the good of those that love Him. The first thing James says after his greeting is that we should count it joy when we encounter trials and hard times because it develops our faith. So I encourage you as you think of the good things and give thanks, take time to look back at the tough things. Look at how God has strengthened and grown you through those and give thanks for the tough things in your life.
MOLESKIN:
Today’s beatdown was like roasting a turkey without putting foil on the drumsticks…. Legs were done and burnt way too early!
ANNOUNCEMENTS:
Holiday coffeteria at SBUX!

Tallest Tower Wins

November 21, 2017 Bartman

THE SCENE: Mid 30’s….cold!

F3 WELCOME & DISCLAIMER

WARM-O-RAMA:

SSH x 20
Burpees x 10
OH Press x 10
This/that stretch
Cherry Pickers

THA-THANG:

Split into 2 teams. Each team had 4-5 CMUs, 4-5 pee rocks, a 70lb kettlebell and an 87lb steel gas can. Mosey/ruck as a team to the paved hill by the restaurant carrying all of the team’s weight. Once we reached the hill it was time to build some towers. Each team had to climb the hill with all of their weight. Once at the top they could drop 1 item of the team’s choosing and perform 3 burpees as a group. Then take everything else back down the hill where the group performed 5 squats with whatever weight you were holding at the time. Rinse & repeat until all weights have been left at the top of the hill. Teams competed to stack the weight at the top of the hill into the tallest tower possible….tallest tower wins! All in all it was a pretty good workout….each team made 11 trips up the hill carrying different amounts of weight.
Mosey/ruck everything back to the AO.
Suicide lottery for the remaining time. There was a bucket filled with exercises. PAX choose a ticket lottery style and we do the exercise on the suicide course. The following were chosen:
- Bear crawls
- Nose Wipers x 5
- CMU squats x 10

MARY:

4 ct Flutter kicks holding CMU x 10
4 ct Slutter kicks holding CMU x 10
Big Boys with CMU x 15
Peter Parker on the CMU

COUNT-OFF & NAME-O-RAMA
18 PAX: Mayberry, Frosty, Sparky, Bowflex, Underhand, Zygote, Detention, Slide Rule, Flute Loop, Waxjob, Tank, Peach Fuzz, Booger, La-Z-Boy, Shooter, Smoker, Junk, Bartman

CIRCLE OF TRUST/BOM:

Ecclesiastes 4:12 talks about a chord of 3 strands and that it is not easily broken. This is often talked about in light of marriage, which is absolutely correct. We need a chord of 3 strands (husband, wife, Christ) to have the strength to endure all life throws at us. But I believe the “3 strand” analogy also applies to other facets of our lives. Friendships, work relationships, mentoring relationships…I could go on and on. The question is: are you allowing Christ to be a part of all of your relationships? Are you squeezing him out so that there are only 2 strands, or are you letting him in to provide the strength of the 3rd strand?

MOLESKIN:

Lots of travel this week…I hope everyone stays safe on the road and enjoys the Thanksgiving holiday!

ANNOUNCEMENTS:

Champions of Life

November 20, 2017 Shooter

THE SCENE: Bloody cold out -273 Kelvin

WARM-O-RAMA:
Arm Circles forward + back x 10 IC

Duck Walkin

‘Round the worlds

10 squats

Lil mosey
THA-THANG:

11s Burpees + Tempo squats with a parking lot in between

Mosey another place

30 sec box jumps – 30 sec dips X2

Superman swims 30 sec – Flutters IC X 2

Superman swims 30 sec — Merkins IC

Mosey back to AO

along the way

Step ups, American Hammers, Lunges, said hello to a hill, ran up and down the hill, backwards too,

some inch wormin and bearcrawlin til the end

We kept moving because it was cold

COUNT-OFF & NAME-O-RAMA
4
CIRCLE OF TRUST/BOM:
Motivation- Don’t worry about motivation. Motivation is fickle and fleeting. As soon as you recognize that what you’re considering should be done, then commit and do it. Forget about motivation…. unless you’re like a psychologist and study motivation I guess
MOLESKIN:
LETS WORK SO WE CAN ENJOY THAT LITTLE EXTRA GRAVY ON THURSDAY
ANNOUNCEMENTS:
Let’s pour one out for our brothers that might have died a little bit on the inside at the GROWRUCK…. Good job though boyz