Waxjob – Page 125 – F3 Knoxville

Alcoa goes BOOM!

October 16, 2017 Capn Crunch

THE SCENE
65 and clear

WELCOME & DISCLAIMER

TA THANG
COP

SSH x25 IC
Imperial Walkers x15 IC
Little Arm Circles x10 each Forward and Back IC
High Knees x20 IC
Squat x15 IC
Merkins x10 IC

Mosey to hill on the other side of the building.

Jacob’s Ladder
Run up hill, do 1 burpee, run down. Repeat adding 1 burpee until you get to 7

Count off 1’s and 2’s, divide into two groups (if you have a large group).
1’s mosey to covered area with Proton, 2’s stay with Cap’n Crunch and mosey to the field.

Bench Work

Step-ups – 10 each leg
Incline Merkins – 10 (4ct)
Dips – 10 (4ct)
Step-ups – 10 each leg
Decline Merkins – 10 (4ct)
Dips – 10 (4ct)

Mosey to basketball area:

Suicides – 30 seconds
LBC – 20 (4ct)
Suicides – 30 seconds
LBC – 20 (4ct)

Rinse & repeat until other group is done.

Field Work
Place cones at 10, 20, 30, and 40 yards 5 minute AMRAP

Circuit 1: Legs

1st cone 10 lunges in place
2nd cone 5 burpees
3rd cone 10 squats
4th cone 5 burpees
5 minute AMRAP

Circuit 2: Abs

1st cone 10 BBS
2nd cone 10 Russian twist (count only one side)
3rd cone 10 Hello Dolly (single count)
4th cone 30 LBC

Suicides on cones 1-4 until 15 minutes is up.

Q2 and Q1 Groups flap jack and repeat circuits.

Merge Groups and mosey to where Shovel Flag and present the flag

Mosey to SP (Moses leading the way carrying the flag)

Mary

Russian Twist x20 IC
Flutter Kicks x30 IC
Captain Thors IC – Woodshack led
Boat / Canoe on Q

COT
Number Off & Name-O-Rama (34 PAX, 10 FNGs)

BOM
F3 has always been and will always be more than a workout. We definitely want to push ourselves and each other physically, but we also want to grow relationally and spiritually. The PAX is unique in many ways, one being that we are not out here to compete against each other, but collaborate together to grow as husbands, fathers, sons, employees, employers, friends, and neighbors. We are bound together under a high power for a greater purpose.

MOLESKIN
Alcoa will never be the same. The PAX came hungry, focused and ready for to push hard and get better…together! The Bomb Shelter is a incredible AO that will be keeping the HIMs of Alcoa/Maryville busy for a long time. It was a honor to lead and be a part of this PAX. I have a feeling we are going to see some good things from these men.

Submitted by Cap’n Crunch

Step it UP!

October 10, 2017 Sparky

THE SCENE: A very sticky 72 degrees, cloudy, with insufficient breeze.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
The PAX moseyed in place throughout the Welcome & Disclaimer. After the W&D, the QIC joined in the circle for a quick circle drill. While all members moseyed in place, a number of steps and direction of travel were shouted and the PAX followed suit. (i.e., “2, left” indicates two steps left). When “center” was shouted, all members ran to the center of the circle & then Bernie Sanders back to their original position. This continued for several minutes to get the blood flowing. We then performed the following exercises:

Tempo Squats x 10 IC
Baby Arm Circles FWD x 12 IC
Baby Arm Circles BWD x 12 IC
Little o’ This
Little o’ That
Michael Phelps

THA-THANG:
The PAX split into two even lines for an Indian-run style mosey. Instead of Indian runs, the PAX executed commands directed by the QIC. “Left” and “Right” required reaching down to touch the ground on the respective side. “UP!” required jumping into the air and clapping twice before hitting the ground. Commands continued until the fork in the parking lot.

Completed one round of Circle Burp using Kraken Burpees.

Continued mosey to the stairs. Split the PAX into two groups, one on either side of the stairs. The first member of each group sprints up the stairs, touching every step. Once they summit, they alternate (10x) LBCs and (10x) merkins while they await the rest of their group. All members at the bottom alternate (10x) SSH and (10x) tempo squats until their turn to summit.

Rinse and repeat, with accelerated hustle on the second attempt.

Slow mosey back to first light pole for Route 66. We called an audible due to time, but completed the following exercises:

Merkins
Squats
Lunges

Mosey back to the AO with a hard sprint on the homestretch.

MARY:

Hello Dolly x 25 IC
Flutter Kick x 10 IC

COUNT-OFF & NAME-O-RAMA
14 PAX today with 0 FNGs.
CIRCLE OF TRUST/BOM:
“There are 3 kinds of men when it comes to work. Some turn up their sleeves, some turn up their nose, and some just don’t turn up at all”. As HIMs we are called to be leaders, and part of being a leader means jumping in to do work even we may not be best suited to the task. All of us need to step up at times, turn up our sleeves, and DO WORK that needs doing.
MOLESKIN:
Tell your Ms that you’re welcome for that stair work today.
ANNOUNCEMENTS:

Maryville/Alcoa launch Oct. 14
Truckin’ to the Pound Oct. 28
Please note the new Q calendar. If you haven’t Q’d before and you’re skeered, grab a co-Q or ask a veteran some questions. You’ll be glad you jumped in!

Pair up in groups of 3

October 5, 2017 Waxjob

THE SCENE: Clear, cool, the kind of weather that makes you not think about it. Oh, and that full moon! Wow.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

2 burpees OYO
SSH IC x26
4 burpees OYO
Outhouse run, Bernie back
Remove sweatshirt (solo exercise by La-Z-Boy)
6 burpees OYO
Merk-jacks IC x15
8 burpees OYO
White Boy Breakdance IC x10 (Plank, lift left arm and walk legs to Crab, right arm up back to Plank, reverse)
10 burpees OYO
Tempo Squat IC x20
LBAC IC x20 Fwd x20 Bwd

I think we’re warmed up… Mosey to the hockey rink

THA-THANG (Part 1):
Pair up in groups of 2

69 Merkins (I’m not allowed to explain this one) x10 each
Over the wall, to the grass, back over the wall
1 man BBS x30, other Plank, high-5 each rep. Switch.
Over the wall, to the grass, back over the wall
Helping Hand (PAX sit facing one another, grab right hands, stand together) x10 each hand
Over the wall… Mosey to the Party Rock pile

THA-THANG (Part 2):
Pair up in groups of 3. Each group gets 2x hand-size rocks, 1x CMU size. 2 lines facing one another across parking lot. One line has CMU size, other line has hand size. Each line does exercise until relieved by third member of pair. 2 trips through this list:

CMU size line:

Squrl ( simultaneous Squat and Curl)
Forward raise
Hip Thrust
RowMo (CMU at chest, bow at waist, perform row, return to standing)

Hand size line:

Man-Makers
Lateral shoulder raise
Wax On/Wax Off
Raise the Roof

MARY:
Only a couple minutes left for Mary: Row Row Row Your Boat. Sing the song while doing American Hammers in Boat position. Switch to Canoe, keep paddling, sing the song again. R&R like 3 times or so.
COUNT-OFF & NAME-O-RAMA
18 PAX showed up for work today, welcome to FNG Quaker!
CIRCLE OF TRUST/BOM:
Sunday’s message has stuck in my mind this week. The topic was faith and putting trust in God for both the big things like salvation and the little things that bring us anxiety or worry. The phrase that hung in my mind was “practicing” trust. If we are not intentional about where we place that trust on a day-to-day basis, our natural tendency is to trust ourselves or something that we can see. We get together in the mornings to stress ourselves physically, training our bodies to respond to the demand. Spiritually, it’s only through intentional practice of continually turning things over to God that we can train our stress response to do the same. Search your heart for any areas where your trust is placed elsewhere, and surrender those to Him.
MOLESKIN:
Good shoulder content today… The DP Pax may be a little too uptight for the breakdancing. Or maybe they just need more practice!.
ANNOUNCEMENTS:
Lunch today at Hardin Valley Brown Bag (11:30).

Truckin’ to the Pound (first annual) 10/28. Starts 6AM at the Truck Stop!

F3 Knoxville 2nd anniversary 11/4 at Anchor Park

Y’all must have forgot about CMUs!

October 3, 2017 Tank One comment

THE SCENE: We are too blessed to have weather like this! Perfect!
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
20 SSHs
20 merkins
10 SSHs
Cherry Pickers x5
Curls, presses, tris x10

THA-THANG:

YALL MUST HAVE FORGOT ABOUT CMUs!

Mosey to the “Boat” w/CMU:
CMU curls, presses & merkins x20
Mosey to steps w/CMU pressing x5 at each light pole.
At steps CMU curls, press, merkin X20
Leave CMU and run up steps and path to top, return
(Run it twice if needed to catch 6)
Mosey with CMU to Matterhorn:
CMU curl, press and merkins x20

W/o CMU, Sprint to light pole, 10 merkins, sprint to top of Matterhorn 10 merkins and Wagon Wheel back down to six and back up.

Mosey to Pavalon and partner up
50 reps each
Pull ups and Dips
Partner 1 does AMRAP pull-ups while Partner 2 does AMRAP Dips
Switch when necessary till you reach 50 of each

Sprint to top of Matterhorn 10 merkins and mosey down.
Pick up CMU do presses till 6 catches and then mosey to AO.

MARY:
Ring of Fire
Flutter kicks, marge simpsons, boat, canoe, etc while someone runs around.

COUNT-OFF & NAME-O-RAMA
PAX of 20, 2 FNGs (RainFly and Doubledown)
CIRCLE OF TRUST/BOM:
I shared with the PAX a story of an elderly woman that I met at the hospital who was looking for her car. As I was showing her where to go find it, we started talking and she shared with me that her husband was just recently put on hospice care. I asked her more about her family and she said she had none. she had no kids and they had just moved to the area from Florida expecting to retire here. They do not have any friends in the area and she will be alone. I walked with her for a considerable amount of time to her car. She asked if I was married and with my answer she said make sure I hug my wife when I get home. She asked for a hug when we got to her car and I obliged her as well as asking her name so I may pray for her. I told the story not to say that I’m special For doing this, as I was just showing her where her car was, but to point out there are lots of people going through things that are difficult and we should keep an eye out for those folks. Get to know people better, reach out to people we know but not well, and reach out to complete strangers even. Ask if you can pray for people when they share with you. Be open with your faith. The last thing she said to me when she was at her car was, I think God put you in my path today, thank you.
MOLESKIN:
We had to hard-working FNG’s today, the whole PAX worked hard and got the job done together. It was good to see everyone doing the wagon wheel for the six. No one complained about the extra running with a CMU to bring up or brothers.
ANNOUNCEMENTS:
Mayberry reminded everyone of the trucking to the pound event and Toto mentioned to anyone that hasn’t Qed can reach out to another PAX member to help with a Co-Q.

Sprints and Legs

September 30, 2017 Gibbler

THE SCENE: Cool with a light breeze
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
20 SSH, 15 cherry pickers, 20 tempo squats, baby arm circles, 5 4×4’s
THA-THANG:

mozey to the steps
11’s with derkins and box jumps followed by a wall sit to recover
11’s with incline merkins and jump squats followed by a wall sit to recover
5 4×4’s OYO
mozey to the soccer field
5, 10, 15, 20, and 25 of each exercise followed by increasing run speeds from 25%, 50%, 75% and 100%
- Merkins – BBSU while we wait for the 6
- squats – plank while we wait for the 6
- jump squats – American hammer while we wait for the 6
5 4×4’s OYO
mozey to the steps for Aiken Legs
- 20 box jumps
- 20 squats
- 20 lunges
- 20 step ups
- 20 iron mikes
- 5 4×4’s OYO
Mozey to the soccer fields
- 10 of each exercise at each stop followed by increasing run speeds from 25%, 50%, 75% and 100% back to the start
  - merkins
  - squats
  - Carolina dry docks
5 4×4’s OYO
mozey back to the parking lot
boat/canoe
5 4×4’s OYOCOUNT-OFF & NAME-O-RAMA
14 PAX with FNG Hammock
CIRCLE OF TRUST/BOM:
James 4:6 God opposes the proud but gives grace to the humble
MOLESKIN:
We/I like to think that I’m in control and am pretty awesome most of the time. In reality, I owe any success to God who has put people/circumstances around me to succeed. I need to acknowledge God and give him thanks for all.