F3 Knoxville

Tag: Waxjob

SMKD comes to town

AO: dogpound
Q: Junk (Sam Yoakum) , La-Z-Boy (Zac Smith)
PAX: Madoff, Lightweight, Waxjob
FNGs: None
COUNT: 5
WARMUP:
SSH x20
Squats x10
Merkins x10
KCPs x5
Dry docks x10

THE THANG:

CMU up
Various modes of transport: boombox, pizza carries, rifle carries, farmer carries

To the soccer field
– squats
– Murder bunnies
– KPCs
– Dry docks

Transit around the track

Back to the AO

MARY:
Dealer’s choice x5 min

ANNOUNCEMENTS:

COT:
“And whatever you do, in word or deed, do everything in the name of the Lord Jesus, giving thanks to God the Father through him.”
‭‭Colossians‬ ‭3‬:‭17‬ ‭ESV‬‬

Two years ago, Lazy Boy and I started a company with a few friends. We make smoked cherries, smoked cherry syrup and a redonk smoked cherry reduction. They’re delicious and totally transform food, drinks and desserts.

We are praying that the Lord will use this company to transform the lives of some folks here in East TN as well. The vision includes employing folks that are difficult to employ, paying people well that normally can’t make much money. Lord willing, eventually we will build a manufacturing facility in one of our under-educated and under-employed sister counties and committing to better the lives of generations of employees.

It’s a big dream. We like money, but we love the Lord and are trying to run our company as if it is His company.

What part of your life should you be living less for yourself and more to the Lord?

Fun ‘n Guns

AO: shamrock
Q: Stitch
PAX: Eliza, slappy, Voodoo, Anchorman, Crawlspace, Snaggletooth (Elijah Tafao), Gringo, Tinker, Waxjob, Toretto, MacGruber
FNGs: None
COUNT: 12
WARMUP:
SSH
BACF & BACB
Moroccan Nightclubs
Temp Squats
Stretch OYO

THE THANG:
Mosey to CMU pile

Partner up. Dora workout
100 Curls
100 Tricep Dips
100 OHP
100 Bench Press

Mosey to Football field
Lap through the bleachers.

On the field, in cadence
Flutter Kicks
Freddy Mercurys
Heels to Heaven
LBCs

Ultimate Frisbee for 15 mins. 2 Teams. Half the field and between the 50 and GL. Skins win 5-2.

Mosey back to COT

COT:
I’m terrible at listening. It’s not intentional, but I truly struggle being completely present when someone else is talking. I have to almost give an F3 disclaimer when having a conversation with someone (“if I miss something you say…”) and I have to be very intentional to focus on others.

I went into banking a few years ago and that’s not the best place to be if you’re not a good listener. People are telling you very personal and sensitive details about their lives. I was only there a couple of years and I learned a lot but today’s culture calls so many to anything but listening. Not only to listen but knowing when to be silent. Does anyone listen anymore?

God has a lot to say about this;

“Know this, my beloved brothers: let every person be quick to hear, slow to speak, slow to anger;”
‭‭-James‬ ‭1‬:‭19‬ ‭ESV

“A fool takes no pleasure in understanding, but only in expressing his opinion.

A fool’s lips walk into a fight, and his mouth invites a beating.

A fool’s mouth is his ruin, and his lips are a snare to his soul. If one gives an answer before he hears, it is his folly and shame.”
‭‭- Proverbs‬ ‭18‬:‭2‬, ‭6‬-‭7‬, ‭13‬ ‭ESV‬‬

My challenge today is Who can we invite for coffee, lunch, a beer, and just listen? Make it all about them and see what kind of response you get. It’ll make their day and you’ll shine some much needed light.

Slow and Steady

AO: the-farm
Q: Gibbler
PAX: Gibbler, Waxjob, @lightweight
FNGs: None
COUNT: 3
WARMUP: stretching and arms

THE THANG: slowly make our way around the park with lunges and squats and merkins and sips and calf raises

MARY:

ANNOUNCEMENTS:

COT: stop and smell the roses

An American Mile

AO: dogpound
Q: Lightweight
PAX: Bartman, Ribbed, Madoff, Earmuffs (Dan Studt), Dart Gun, Waxjob
FNGs: None
COUNT: 7
WARMUP: standard warm up things

THE THANG:
1776 yards
Mosey 3 laps around the trail of tears with 4 stop s each lap
25 Curl, press. extensions (w/coupon)
25 merkins
25 squats
25 american hammers

20 x rows
Lunges to finish the distance

30 x calf raises, 20 x rocky balboa (r&r x2)

MARY:
Merkin ring of fire
Flutter kicks with coupon
Boat canoe

ANNOUNCEMENTS:
9am Asylum 4th of July work out today
UnCOVEred 13th

COT: Happy Birthday America. Our freedom is endowed through our creator.

Who’s the boss?

AO: the-farm
Q: Lightweight , Bartman, Einstein, Earmuffs (Dan Studt), Waxjob
PAX: Lightweight, Earmuffs (Dan Studt), Einstein, Bartman, Waxjob
FNGs: None
COUNT: 5
WARMUP:
We did

THE THANG:
Rotating Q
11s of merkins and box jumps
Rail rows on the causeway
Calf extensions up the stairs, bearcrawl down the hill x3
Bernie up the hill with ab work up top
Grabbed a coupon for Curls, squat, and press through the parking lot.
Lunged back to the pile to drop our rocks
Dips and up and over merkins at the lower lot.
We then took a minute to hop over the curb.
Acceleration drills from goal to goal on the soccer field x2

MARY: 6’s

ANNOUNCEMENTS: UnCovered

COT: Lessons from the book of Kings and Josephat. Be wary of what you accept or condone.