Waxjob – Page 22 – F3 Knoxville

RESOLUTIONS

April 14, 2022 Judge Judy

THE SCENE: 40s – but not too bad.
F3 WELCOME & DISCLAIMER✔
WARM-O-RAMA:
Cherry Pickers, Windmills, LBACF, LBACB, OHC, Tempo Squats, Tempo Merkins, Animal Crawls
THA-THANG:
Mosey to Playground and Battle Budd up….

As a team, 200 Squats (Rotate every 10 reps)
Run 400m
5 Pull-Ups
As a team, 150 Squats (Rotate every 10 reps)
Run 400m
10 Pull-Ups
As a team, 100 Squats (Rotate every 10 reps)
Run 400m
15 Pull-Ups
As a team, 50 Squats (Rotate very 10 reps)
Run 400m
20 Pull-Ups

Mosey to Soccer Field

Run 800m Forwards
Run 400m Backwards
Line up on Goal Line….30 Burpees-No Merkin, Run to other side and do 30 Merkins before running back. Repeat decreasing reps by 5 each round.

Mosey back to Flag

MARY:
4ct Flutters (x25), 4ct Box-Cutters (x15) – All IC
COUNT-OFF & NAME-O-RAMA
7 Strong
CIRCLE OF TRUST/BOM:
You should take some time and study Jonathan Edward’s Resolutions. There are some 75 of them and he wrote them over the span of his life. You can actually google it and find them. Consider them and then come up with your own. Resolutions are “resolved” meaning the matter is settled – not “I hope to achieve this.” It’s done. I wrote down one this week: “RESOLVED. I will no longer speak loudly or harshly with my children.” What would you write? Write it down and look them over each day as a reminder.
MOLESKIN:
N/A
ANNOUNCEMENTS:
Escape from Haw Ridge CSAUP 5-6, Convergence 7-2

Monday Funday

April 13, 2022 Betty

The Scene

Beautiful

F3 Welcome and Disclaimer

Fitness, Fellowship, Faith, Free, Modify, Not Professional, Own Volition, Social Distance, Phone

Warm-O-Rama

Side Straddle Hops

Seal Claps 4 count

Inch Worms w/ merkin

Tempo Squats

Imperial Walkers

Tha-Thang

Mosey to the church courtyard

ATM’s

15 Alternating Shoulder Taps (4 count)

10 Tempo Merkins (4 Count)

10 Fast Merkins

Mosey to Cedar Bluff Rd entrance of Shamrock stopping for 10 4ct Monkey Humpers before crossing and heading to the Cedar Bluff Elementary Stairs.

Dora 1 2 3

Partner 1 performs exercises while Partner 2 goes up and down the stairs twice.

100 Inch Worms

200 Heel Elevated Squats

300 Little Mermaids (Did not get to these)

Mosey to the parking lot by Cedar Bluff and get 20 Little Mermaids in so we got a taste of the 300

Mosey to Cedar Bluff Rd stopping for 10 more 4ct Monkey Humpers and a 10 count pickle pounders before crossing and heading to the AO. (We did not get any honks)

BLIMPS in the FIA parking lot

5 Burpees

10 Lunges (5 each leg)

15 Imperial Walkers (we did single count)

20 Merkins

25 Plank Jacks

30 Squats

Mary

No Time

COUNT-OFF & NAME-O-RAMA

15 HIM’s

COT/BOM

Matthew 27:22-44

If we downplay the sin in our lives then we are cheapening the grace God has given to us.

MOLESKIN:

ANNOUNCEMENTS:

Progressive EMOM

April 4, 2022 Blindside

THE SCENE: Pretty nice morning, just a tad bit sneaky cold

F3 WELCOME & DISCLAIMER: Done and Done Well

WARM-O-RAMA:

Blindside’s Standard Warm-up:

SSH IC x20 | LBAC x10 IC each way | Little of This, Little of That | Abe Vigoda IC x10| Tempo Squats IC x10

THA-THANG:

Mosey to the main school parking lot by construction fence for several rounds of EMOM

Rounds 1-5:
- 4 Merkins
- 4 BBS
- 2 Squats
- 2 Burpees

Sprint to the end of the parking lot and back

Rounds 6-10:
- 4 Diamond Merkins
- 4 American Hammers
- 2 Jump Squats
- 2 Burpees

Run to the end of the parking lot, back, halfway, and back

Rounds 11-15:
- 4 Merkins
- 4 Diamond Merkins
- 4 BBS
- 4 American Hammers
- 2 Squats
- 2 Jump Squats
- 4 Burpees

Run to the end of the parking lot and back

Rounds 16 & 17:
- 4 Merkins
- 4 BBS
- 2 Squats
- 2 Burpees
Rounds 18 & 19:
- 4 Diamond Merkins
- 4 American Hammers
- 2 Jump Squats
- 2 Burpees
Round 20:
- 4 Merkins
- 4 Diamond Merkins
- 4 BBS
- 4 American Hammers
- 2 Squats
- 2 Jump Squats
- 4 Burpees

Mosey around the construction, through the B-Building walkway, and back to the AO

MARY:

For the first time in this Q’s F3 Career, we had a FULL 7 mins of Mary

COUNT-OFF & NAME-O-RAMA

12 HIMs; 0 FNGs; 2 Pre-Runners

CIRCLE OF TRUST/BOM:

“When you do things right, people won’t be sure you’ve done anything at all.”

-God Entity from Futurama

Just 6 Reps

April 2, 2022 Waxjob

THE SCENE: Clear and a bit on the cool side. Upper 30s
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
40ish SSH waiting for Mayberry to pull up his panties or something
5x Cherry Pickers
5x Cobra Burpees
10x Tempo Merkins
10x Imperial Squat Walkers
15x LBAC each way plus Grady Corns

THA-THANG:
Starting in the parking lot, 24 merkins at each end for 48 total.

Mosey to the soccer field at Watt road.
12 merkins and 12 BBS at each corner for 48 total of each

Mosey to the Bob Leonard side soccer field
8 merkins, 8 BBS, 8 squat jumps at each corner plus the midfield line for 48 total of each

Mosey to the upper soccer field
6 merkins, 6 BBS, 6 squat jumps, 6 8-count body builders at each corner of an 8-stop figure-8 lap around the field for 48 total of each

Finished with enough time to head to the bars and do 4 sets of 12 E-Z Ups

MARY:
Mosey back to the AO and get in a few flutter kicks.

COUNT-OFF & NAME-O-RAMA
11 PAX this morning including FNG Resistor (Rich Crompton)
CIRCLE OF TRUST/BOM:
From My Utmost for His Highest – March 30:
The reason many of us stop praying and become hard toward God is that we only have an emotional interest in prayer. It sounds good to say that we pray, and we read books on prayer which tell us that prayer is beneficial— that our minds are quieted and our souls are uplifted when we pray. But Isaiah implied in this verse that God is amazed at such thoughts about prayer.

Worship and intercession must go together; one is impossible without the other. Intercession means raising ourselves up to the point of getting the mind of Christ regarding the person for whom we are praying (see Philippians 2:5). Instead of worshiping God, we recite speeches to God about how prayer is supposed to work. Are we worshiping God or disputing Him when we say, “But God, I just don’t see how you are going to do this”? This is a sure sign that we are not worshiping. When we lose sight of God, we become hard and dogmatic. We throw our petitions at His throne and dictate to Him what we want Him to do. We don’t worship God, nor do we seek to conform our minds to the mind of Christ. And if we are hard toward God, we will become hard toward other people.

Are we worshiping God in a way that will raise us up to where we can take hold of Him, having such intimate contact with Him that we know His mind about the ones for whom we pray? Are we living in a holy relationship with God, or have we become hard and dogmatic?

Do you find yourself thinking that there is no one interceding properly? Then be that person yourself. Be a person who worships God and lives in a holy relationship with Him. Get involved in the real work of intercession, remembering that it truly is work— work that demands all your energy, but work which has no hidden pitfalls. Preaching the gospel has its share of pitfalls, but intercessory prayer has none whatsoever.
MOLESKIN:

ANNOUNCEMENTS:
Mark your calendars for Swan Cabin weekend – Sept. 16-18

Shamrock – 10 minute Pebble Challenge

March 21, 2022 Anchorman

THE SCENE: 37F
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

Run in circles

Side shuffle then reverse

High knees

Butt kicks

Tie Fighters X10

Merkins – IC – 4 ct x10

Quad Stretch

Side Straddle hop (IC) 4 CT x 10

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 2 sets of 10 per side.

THA-THANG:

Mosey to rock pile

Grab 2 rocks to use for every exercise

Shoulder rotate to warmup

Big Os – 60 seconds

Butterflies – 60 seconds

Hold Left arm out / Right arm serve the tray – 60 seconds

Hold Right arm out / Left arm serve the tray – 60 seconds

Behind your back tricep flutters – 60 seconds

American Hammers – 60 seconds

Calf raises while holding rocks in the air with arms wide – 60 seconds

Make a fist no rock Left / Curls with both rocks in Right – 60 seconds

Make a fist no rock Right / Curls with both rocks in Left – 60 seconds

Behind your back tricep flutters – 60 seconds

Swingset – AMRAP pullups then squats while you wait for everyone else to go – 2 rounds

CMU pile: 50 Bench press – 25 Block alternating merkins – 10 Blockies

Return CMUs

Mosey to grassy field to ice our shoulders while we do some abs

10 Big Boys / 25 single count hammers / 50 single Flutter kicks / 75 cockroaches

We did 2 rounds.

MARY:
15 – 4-count Monkey Humpers

15 – 4-count Pickle Pointers

1 minute of Cobra back stretching
COUNT-OFF & NAME-O-RAMA
11 – Waxjob, Interpol, Steam, Pool Boy, Skid Mark, Mermaid, Baby Boomer, Voo Doo, Dumpster Dive, Jitters, Anchorman,
CIRCLE OF TRUST/BOM:
Psalms 39:1-9

A buddy shared this passage with me this weekend and challenged me to meditate on it. Very powerful wisdom. David is frustrated with people around him. He tries to keep it cool the Christian way, but anger boils up inside him. He meditates and turns to God. God gives him words of wisdom to ponder about this very short life we live on Earth. The tiny things that really matter to us in the moment will not matter in eternity. Our hope is in the Lord! I need to say that daily. I need the Lord’s wisdom and love.