F3 Knoxville

Tag: Waxjob

Fascination Development

THE SCENE: Cloudy with lingering showers, 72 degrees

F3 WELCOME & DISCLAIMER

WARM-O-RAMA:
15 SSH
5 Cherry Pickers
10 Tempo Squats
10 Tempo Merkins
10 Baby Arm Circles
Quick Stretch

THA-THANG:
Mosey to base of Dwayne
11’s up to turn
Burpees and Man Makers
Called an audible 20 minutes in

Mosey to Backbone
2x Muscle Up or Pull Up
5x Squat Jump
Burnie Sanders to top of Matterhorn
3x Burpee
Mosey to Backbone
Rinse and Repeat

Mosey to Little Everest
AMRAP – 10 mins
5x Squats
Bearcrawl to top
5x Merkins
Crabcrawl to bottom
Rinse and Repeat

Suicides to Cory Hill
2x Merkins every parking line

MARY:
Mosey to AO
Mary

COUNT-OFF & NAME-O-RAMA
Waxjob, Mayberry, Smoky, Goat Dish, Earmuffs, Biscuits

CIRCLE OF TRUST/BOM:
Our company looks to hire people that have a curiosity for buildings and how buildings are put together.  Imagine going to a doctor and finding out the doctor doesn’t have a curiosity for how the body works.  I’m not sure I’d want that doctor working on me.

I had an employee one time that was young and new.  We gave her a project to design with wood and she didn’t know the size of a 2×4.  Was a startling revelation that she was designing a building with material she didn’t even understand.

This brings me to the below quote that I just found.
People in organizations need to develop a fascination for what doesn’t work. @kenblanchard #leadership

Just like having curiosity in life, everyone should have a fascination for what doesn’t work.  Having this fascination may lead you down a path where you find a solution.

ANNOUNCEMENTS:
Painting for Cardinal’s wife in Karns on Saturday, 3/18
Shovel flag building workshop – tentatively scheduled for 4/1/23.  More details to follow.

Pray for MC (Mary Claire) as she continues to battle stage 4 cancer.  The prognosis is not good.

Shamrock February You vs You

THE SCENE: Beautiful morning. Clear and 52°.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSHx10ish IC
Windmillx10 IC
Hairy Rockettsx10 IC

THA-THANG:
February You vs You

  • Max BBS in 1 minute
  • Max merkins in 1 minute
  • Max pull-ups
  • 1.5 mile run for time
  • Max burpees in 5 minutes

COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:

Romans 5:3-5

“Not only that, but we rejoice in our sufferings, knowing that suffering produces endurance, and endurance produces character, and character produces hope, and hope does not put us to shame, because God’s love has been poured into our hearts through the Holy Spirit who has been given to us.”

Take Your DRP

THE SCENE:

Crisp 28 degrees with calm skies
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
15 SSH
5 Cherry Pickers
10 Tempo Squats
10 Tempo Merkins
10 Baby Arm Circles
Quick Stretch
THA-THANG:

Mosey to soccer Field
EMOM for 10 Minutes:
4 Burpees
6 Air Squats
8 Sit-Ups

Mosey to Poopetorium
EMOM in 24 Minutes:
Minute 1: 100 yard mosey
Minute 2: 20 BBS
Minute 3: 5 Double Push-Up Burpees
Minute 4: 20 Squats
Minute 5: 60 Sec Elbow Plank Hold
Minute 6: 60 Sec Rest

Mosey to Baseball Stadium
11’s on the concrete bleachers
Derkins
Box Jumps

MARY:

Ab Cycle
15 Hello Dolly
15 Flutter Kicks
15 Reverse Crunches

COUNT-OFF & NAME-O-RAMA
Waxjob, Tailpipe, Full Tank, Google

CIRCLE OF TRUST/BOM:
To be able to help others, a man must first help himself.
.
ANNOUNCEMENTS:

Look out for news about an upcoming shovel flag making session.

Slippery Slippery Steps

THE SCENE: A Deceivingly cold Gloom

F3 WELCOME & DISCLAIMER

WARM-O-RAMA:

x15 Side straddle hops.

x15 Calf Raises

x10 Forward Lunges

x10 Overhead Arm Pull

x5 Cherry Pickers

THA-THANG:

After warmup, We headed down to the football field, I placed a cardboard piece with 3 sets of two exercises on it at the starting point. The workout continued like this.

  • We ran the track over to the bleachers
  • We ran up and down the bleachers until we got back on the track
  • Once back at starting point we did the first set of two exercises
  • We repeated those steps, progressing through the sets until Recover
  • Tried not to slip and die.

MARY MARY NICE AND HAIRY:
No Mary Needed.

CIRCLE OF TRUST/BOM:
My biological father was never very affectionate, he was a good father, he took care of us, gave us nice things, but he never verbalized his love. I think, because God was often to remind us of his love for us, we as humans rely on being told we’re loved, and crave that affection, and not being given it does not lead to healthy mindsets, doubt can arise, and regret from both parties. When my parents passed away, I was lucky enough to be able to tell my Mom I love her before i went to bed, and I was able to hear it back, as well as a book I have with a voice recording. However with Dad, I wasnt as lucky, and I would give so much just to hear him say “I love you.” You’re never guaranteed tomorrow, and you’re never guaranteed another second. Tell your family you love them, it costs nothing, but it’ll pay huge dividends.

Celebrating 5 Decades

THE SCENE:

Perfect gloomy cold

WARM-O-RAMA:

Some Burpees, some SSHs, some Cherry Pickers, and some Tie Fighters… just right to knock the chill off

THA-THANG:

Commemorating 5 decades of life and a great way to gain some respect… 5 progressive rows of fun… Reps were 5 to start – special movement across – 10 reps on the other side – and special movement back… then we moved up the ladder:

Row 1 – 5 merkins… bear crawl over… 10 merkins… bear crawl back

Row 2 – 5 burpees… lunge over… 10 burpees… lunge back

Row 3 – 5 SSHs… sprint over… 10 SSHs… sprint back

Row 4 – 5 squat thrusters…. rifle carry over… 10 squat thrusters… rifle carry back

Row 5 – 5 curls + 5 overhead presses… farmer carry 2 cmus over… 10 curls and OVP… farmer carry back

Worked up and down the ladder as many times as possible

MARY:

Stopped on the way back to the CMU pile to do 25 Grady Corns

COUNT-OFF & NAME-O-RAMA

21 HIMs with no FNGs (all dressed in khaki cargo shorts, knee socks, and Hawaiian shirts)

CIRCLE OF TRUST/BOM:
“You do not know what will happen tomorrow.  For what is your life?  It is even a vapor that appears for a little time and then vanishes away” James 4:14

Time is precious.  We are fragile.  Life is short. Eternity is long.

“Redeem the time” Ephesians 5:16

Life is a gift that can be over before we know it… Cardinal recently but other fallen friends remind us how abruptly it can end – by God’s perfect design and providence.  Embrace each day… be intentional… love those closest to you and work at being the best you.  Leave a legacy worthy of respect.