F3 Knoxville

Tag: Waxjob

Shamrock – Walls of Jericho

THE SCENE: So humid
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

Run in a circle, side to side, butt kicks, high knees, run, stop. 

Stretching – Quads

Mountain Climbers – IC – 15 – 4 count 

Cobra stretch 

Tie Fighter 4 CT x 10 each

Smurf Jacks – 20

Cherry Pickers x5

1-2-3 MerkBurpee (Wide-Standard-Tri) x 3 

THA-THANG:

Mosey to the CMU pile 

Grab a CMU – I set out 4 extra CMUs with a rope around 2, with 2 more stacked on top. 

Form a large circle for the Walls of Jericho

Round 1

1 man will walk backwards dragging 4 CMUs around the full circle, during which the rest of the men will:

–Curl CMU AMRAP until the 1st man makes it back to their spot

–Smurf jacks AMRAP while the next man drags the quad CMU around, 

  • 1-2-3 MerkBurpee (Wide-Standard-Tri) AMRAP
  • Start back over with Curls, then Smurfs, then 1-2-3 MerkBurpees. 
  • We had 11 men so this took a while

Round 2

Once everyone has had a turn we do it again, but with 3 different exercises. 

  • Jumping Spiders – AMRAP
  • Bobby Hurly – AMRAP
  • Tricep CMU – AMRAP

Round 3

  • CMU Twinkle Toes “Heavy Twinkie”- AMRAP
  • Alternating CMU Merkins – AMRAP
  • Bench press while doing flutter kicks “Flutter Press”? – AMRAP

We made it through all 3 rounds and had 5 minutes to burn at the retention pond gully. We ran up and down twice and did some long planks

 

MARY:

Dealers choice – BBS, Merkins, V-ups, flutter kicks

COUNT-OFF & NAME-O-RAMA
11 men – Nature Boy, Osteen, Fabio, Crawl Space, Pom-Pom, Waxjob, Betty, Dumpster Dive, Curry, Mermaid, Anchorman, 

CIRCLE OF TRUST/BOM:

Resolution and Review 

Resolution – a firm decision to do or not to do something. Sound like a Yoda quote. 

From the devotions from Thomas a Kempis a 14th century Christian 

“In the morning make a resolution and in the evening examine yourself on what you have said this day, what you have done and thought, for in these things perhaps you have offended God and those around you. “

An example for a resolution to start your day – Pray that God would help you to consider others throughout the day more than yourself. Pretty easy to sit in bed at night to rewind and playback parts of your day. Was I self serving today or did I serve others? 

In the same devotional Thomas says “Just men depend on the grace of God rather than on their own wisdom in keeping their resolutions.”

 

Sharknado!

11 of Dogpounds Finest made the best decision they would make today and laced them up for classic Mothership workout. “Sharknado”!!

WARM-O-RAMA:
Mosey to the upper parking lot with Stoli skips, side steps. Once at the parking lot did 10 x Imperial Squat Walkers, 10 Windmills, 10- Little baby arm circles.
THA-THANG:

Sharknado

Complete a set of exercises and run a lap approx 200 meters around planters in upper parking lot

Repeato until time is called

15 Burpees

20 Diamond Merkins

20 WWII situps

20 Merkins

20 Carolina Dry Docks

MARY:
Mosey and Jail break back to Flag. Circle up. 2 x Flutter kick as time expired.

CIRCLE OF TRUST/BOM:
“worry weighs a person down; an encouraging word cheers a person up.” Proverbs 12:25

MOLESKIN:
Pray for Ribbes wife, Mr Earl, and Ethel.

ANNOUNCEMENTS:
Swan Cabin coming up next month. Spet 16 and 17. Reach out to Waxjob if your interested in going.

It is NOT a Fitness Expo

THE SCENE:

Partly Cloudy Temperature Feels Like Humidity Wind Speed Wind Direction
69 ℉ 70 ℉ 99% 3.5 mi/h SW

F3 WELCOME & DISCLAIMER.
Delivered as desired. I am not a professional.

WARM-O-RAMA:

Jack of All Trades. – Stolen from Blockbuster F3 Phoenix
Inchworm into plank
5 Plank Jacks
5 Peter Parkers
World’s Greatest Stretch
5 ranger merkins
5 fire hydrants each leg
Inchworm back to standing
10 backslappers
5 sweater squats – straight leg bent over for 5 count
stand up and pull sweater apart for a 5 count
5 seal claps
5 overhead claps
5 side straddle hops
5 heel raises

THA-THANG:

Mosey to Football Field. Moving on Field along mapped path. The path mapped the letter ‘F’ and number ‘3’. At each corner, small number of exercises where done. The F included burpees, merkins, and shoulder taps. The 3 included squats, monkey humpers, and calf raises.

Moved to track. As many laps as possible. Each lap had six stations, three at each end. So, sprint then A mosey B mosey C. Then the other half. Sprint A mosey B mosey C.
A: Merkins
B: Abs (LBCs or BBs)
C: Monkey Humpers or Squat Jumps
Sprint the straight sections and then mosey in between the stations in the corners. Rep counts where 20 first lap, 15 second lap, and 10 for every other lap. Most of the PAX completed four laps. Some more. Some fewer.

Mosey off track to picnic area. 20 Dips. 20 step ups.

Back to the flag.

MARY:
20 Flutter Kicks
16 Pickle Pointers
13 Pickle Pounders.
COUNT-OFF & NAME-O-RAMA
13 better men.
CIRCLE OF TRUST/BOM:

F3 is open to all men. I believe we, as individuals, should be too. Work to embrace the positive traits of all. Especially, those who don’t check all the same boxes as you do.

MOLESKIN:
For Baby Boomer and all those traveling this week.  And for all the sick and suffering.  For the unsaid prayers in our hearts.

ANNOUNCEMENTS:
2nd F opportunity at Swan Cabin for the nights of the Sept 16th and 17th (Fri & Sat). See Waxjob.

Shamrock – Double CMU experiment

THE SCENE: Hot & muggy
F3 WELCOME & DISCLAIMER Yup!
WARM-O-RAMA:

Mountain Climbers – IC – 15 – 4 count 

Tie Fighter 4 CT x 10 each

Side Straddle hop (IC) 4 CT x 15

Cherry Pickers x5

Buns of steel balance (lean forward balancing on 1 foot with other leg balancing you behind, then do 4-count little up and down moves with rear leg while trying to maintain balance. We did 1 set of 10 per side.

THA-THANG:

Mosey to Curb

Tricep dips – 20 

Rocky Balboa – 20 – 4ct

Calf raises – 20

Repeat for 1 more round

CMU pile 

25 Bench Press / 25 Curls / 25 Shoulder Press / 25 Goblet squats / 25 Triceps

30 Bench Press / 30 Curls / 30 Shoulder Press / 30 Goblet squats / 30 Triceps

Test out double CMU bench press with partner – a little scary for the 1st couple of reps, but it was nice to double the weight and take it slow to let it really work the arms. I think it passed the test and will be back soon. 

Mosey across Cedar Bluff to the school to the grassy hill. 

10 Monkey Humpers (Or Squats) / 10 Merkins then run up and down the stairs, keep repeating to see how many rounds we can do. I think we did 8-10 rounds of this. About sucked the life out of us. 

Slow walk for a few minutes to catch our breath, then mosey back to the flag. 

MARY:

Dealers choice :  snow angels, side crunch, LBC, mountain climbers, SSH, flutter kicks. 

COUNT-OFF & NAME-O-RAMA
9 including FNG – Caveman – Mike Compton

Anchorman, Curry, Mermaid, Betty, Honeydew, Waxjob, Curveball, Jitters
CIRCLE OF TRUST/BOM:

1 Thessalonians 5:11

11 Therefore encourage one another and build each other up, just as in fact you are doing.

Let’s take this challenge outside of F3. I have to make an effort to ask people questions about themselves. It’s so encouraging when a brother takes the time to really talk to you. Dig in, get past small talk, follow up and encourage. 

 

Lunges & CMU’s, lots of CMU’s

THE SCENE: HUMID
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Wind mills
Cherry Pickers
Quad Stretching
Baby Arm Circles forward & Backwards
THA-THANG:
Mosey to the football field and jump into action.
200 lunges with good form.  Whenever you break form perform these exercises:
5 burpees
10 merkins
15 Air Squats
then jump back into the lunges repeating the these when you break.

Waxjob did 200 straight lunges because he didn’t want to walk all weekend long.

After the 4 of us ran through the above set, we moseyed over to the CMU pile where we pulled them out, sorted them, and neatly restacked them.  Not the hardest workout, but we moved more than 100 CMU’s twice, so it wasn’t easy either!

MARY:
We did a few rounds of ab work as time expired.
COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
This marks my 3 year anniversary of my first workout with F3, I talked about the great things that I appreciate from this group.
MOLESKIN:

ANNOUNCEMENTS: