F3 Knoxville

Tag: Waxjob

Faux Tour De LeConte

THE SCENE: Around 50ish. Not bad
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Start with SSH X20 4CT, Baby Arm Circles F and Back x10, Tempo Merkin x10, Jog up Little Hill, 10 Tempo Squats
THA-THANG:
Headed to Cardiac where there were 4 cones on Cardiac plus the flag at the AO. Goal was 10 merkins at each cone going up Cardiac (40 merkins) and 20 merkins back at AO.  Then hit each cone on the way back down with 10 merkins as well.  Total of 100 merkins.  Did the same with Big Boys.  30 4ct flutters when done.

 

After that, mosey to tail of dragon for Route 66 of Jump Squats, Then quasi Pickett’s Charge to Overlook for 30 4ct Freddie Mercury.  Mosey back to AO for 30 LBC and 20 American Hammers

MARY:.
C
CIRCLE OF TRUST/BOM:
Talked about the life of Tom Morey: inventor of the boogie board.  Who took his love of surfing and being in God’s creation and making it accessable to everyone.  Talked about what a legacy he left and how it mirrors what F3 is all about.

Shamrock – Circle of Fun

THE SCENE: Crisp 52F
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

Side Straddle Hops 20-4 count

Cherry Pickers: 5

Mountain Climbers 15-4 count 

Tie Fighters 10-4 count each way

LBCs – 25 OYO

Calf Raises in cadence 

Stretch it out 

THA-THANG:

Mosey to tall sidewalk and line up with 6’ apart

5 Tricep dips, flip over to 5 Merkin – repeat this until we hit 25 each 

Mosey to the pull up bars. 

Each man will try to get 20 total pull-ups in, break them up into 5s, 8s or 10s. 

If you are not on the bars you are holding a squat or plank. 

Mosey to tall sidewalk and line up with 6’ apart

5 Tricep dips, flip over to 5 Merkin – repeat this until we hit 25 each 

Circle of fun 

2 CMUs total for the circle of men. When you receive the CMU, do 5 blockies then pass on the fun. 

For those not having fun with blockies

  • Flutter kicks
  • Twinkle Toes
  • Merkins
  • LBCs
  • Squats

Then we mosey from 06:05-06:13 

MARY:

10 Snow Angels, Super man, swimmers, 25 – 4 count American Hammers

COUNT-OFF & NAME-O-RAMA
Dumpster Dive, Honeydew, Mermaid, Waxjob, Pickle Lock, Sparkles, Ribbed, Jenner, Anchorman,
CIRCLE OF TRUST/BOM:

I’m pretty sure we have read this verse many times at F3, but it’s one of those that I need to read often. 

Matthew 6:31-34

31 “So don’t worry about these things, saying, ‘What will we eat? What will we drink? What will we wear?’ 32 These things dominate the thoughts of unbelievers, but your heavenly Father already knows all your needs. 33 Seek the Kingdom of God[e] above all else, and live righteously, and he will give you everything you need.

34 “So don’t worry about tomorrow, for tomorrow will bring its own worries. Today’s trouble is enough for today.

I’m sure none of us here are guilty of worrying. Our jobs, families, friends, health, money. The Bible tells us over and over that God’s got us.

To be honest, things are not going so well at my work. I’m very busy right now, but overall as a company we have about half of our normal cash flow right now and we really need things to pick back up by early next year or we will all be looking for new jobs. That’s at least 3-4 months out, but it pops into my head about every hour of the day. I start trying to figure out how to fix my situation. Yesterday I was driving to work and running the numbers in my head again, then I just stopped and realized what I was doing and just simply prayed that I would not try to fix this, that I would let God be in charge. 

 

Charles Bronson’s BLIMP

THE SCENE: Foggy
F3 WELCOME & DISCLAIMER✔
WARM-O-RAMA:
Cherry Pickers, LBACF, LBACB, OHCs, Tempo Merkins, Tempo Squats, Jumping Flamingos across the Parking Lot
THA-THANG:

  • Parking Lot:  10 yard crawls with ascending exercise at each end: Round 1) Bear Crawl to curb, 1 Merkin, Craw Bear back to start, 2 Merkins.  Rinse and Repeat up to 5 Merkins.  Round 2) Same concept with Lunge/Squats.
  • Soccer Field: Charles Bronson – 50 Reps of a called Exercise, Run 90 yards, Bear Crawl 10 yards, Run back to start.  Rinse and Repeat.  Exercises: Merkins, Squats, Flutters, and SSH.
  • Concrete Bleachers: Grinder.  One partner does step ups while other runs along walking path and across bridge.  The runner encountered three stations along the run: 15 Merkins, 10 Squats, 5 Burpees before returning to relieve stepping partner.  Switch, Rinse and Repeat for total of two rounds each.
  • Concrete Bleachers: Calf Way to Heaven – Perform called number of Calf Raises, box jump to next bleacher seat, repeat for total of 4 rounds.  We did a total of 12 rounds – 1 Round with 10 reps, another with 15, another with 20.
  • Soccer Field: Hidenberg BLIMPS – 4 Corners, called exercise with reps at each.  Round 1) 10 Burpees at every corner, Round 2) 20 Lunges at every corner.

MARY:
Plank for 1 minute.
COUNT-OFF & NAME-O-RAMA
8 Strong
CIRCLE OF TRUST/BOM:
Work with all of your heart as if you are working for the Lord.  Colossians 3:23
MOLESKIN:
We had a visitor from Woodstock, GA.
ANNOUNCEMENTS:
N/A

 

The Gauntlet

  • Welcome – 1 & all – Free all day every day
  • Warmup
    • Plank hold 6″.  Downward dog . Upward Dog. 20 Windmills . Sky touch . Toe Touch . Burpees
  • Workout: “The Gauntlet”
      • Bring 4 CMUs over to rocks marked with signs.  Those signs have your exercises on them to do in place and across the parking lot straight across to the opposing parking stall.  Do
        • 25 Curls X4—>Dead Bunny
        • 25 LBC X4—->Crab Walk
        • 25 Lunges X4—>Lunge
        • 10 Blockees x4—->Riffle Carry
        • 25 Bench Press x4—>Dead Bunny
        • 25 Flutter Kicks 4ct  x4—>Bear Crawl
        • 25 Squats x4—->Side Squat Spin
        • 10 Blockees X4—>Riffle Carry
        • 15 (2x Rows) x2—->Farmers Carry x2
        • 15 Big Boy Block x2—>Farmers Carry x2
        • 10 Overhead Squats x4—>Crab Walk
        • 25 Dead Blockees x2—->Farmers Carry 2x
      • For example in the first parking stall, do 25 burls with one block, then dead bunny drag it across the parking lot. Go back to your three cmus, do another set of 25 curls, then dead bunny drag that cmu across. Then go back to your two cmus, do another set of 25 curls, then dead bunny drag that one across.
      • So you care carrying and moving your 4 cmus through all the above stationary and traveling exercises.  Once you finish one “Lane” of the parking lot then progress (move) your four CMUs to the next Lane (lane = two parking stalls that appose each other).  The rocks & signs form a zig-zag over the square parkinglot.
      • Once you get to the, then carry your CMUS to the beginning and start again.
      • Each exercise is 1 count.   If there is a 2x by the exercise (or carry) then do the exercise with 2 CMUS at a time.  If there is a 4x by the exercise then do the exercise with one cmu but do it four times.
  • Warm Down – worked out till the end.
  • Word
    • Guess how many parts are in an average car?  ~30,000 parts
    • I just spent 2k cost to fix my truck – and that was only a few pieces. It’s expensive.
    • Guess who is the Richest man alive? Answer: Jeff Bezos at 177 billion
    • Guess which is the richest country in the world? The US at 20 trillion GDP.
    • What can neither Jeff Bezos nor the US BUY?? You!Your body is more expensive and has more parts than any car or machinery out there.

      No country can buy you or replace you. Jeff bezos or the us cant.

      No machine or animal can do what many of did last saturday at Hardship hill.

      And yet you have no plastic and no metal in you.

      You are amazing.. and extremely complicated. Let peter and Jesus explain it.

      “Peter said, “I don’t get it. Put it in plain language.” Jesus replied, “You, too? Are you being willfully stupid? Don’t you know that anything that is swallowed works its way through the intestines and is finally defecated? But what comes out of the mouth gets its start in the heart. It’s from the heart that we vomit up evil arguments, murders, adulteries, fornications, thefts, lies, and cussing. That’s what pollutes. Eating or not eating certain foods, washing or not washing your hands—that’s neither here nor there.””
      ‭‭Matthew‬ ‭15:15-20‬ ‭MSG‬‬
      https://bible.com/bible/97/mat.15.15-20.MSG

      Where is your heart focus? Fast to find out. The fasting is a tool to stir the heart to find out whats in there. Is your heart feeling dull? Are you out of touch with your heart? Try a fast and you will see what bubbles up and out and what is in your heart.

      But your heart is not the end of the conversation (and complication) is it?

      “Keep vigilant watch over your heart; that’s where life starts. Don’t talk out of both sides of your mouth; avoid careless banter, white lies, and gossip..”
      ‭‭Proverbs‬ ‭4:23-27‬ ‭MSG‬‬
      https://bible.com/bible/97/pro.4.23-27.MSG

      “A wise heart takes orders; an empty head will come unglued.”
      ‭‭Proverbs‬ ‭10:8‬ ‭MSG‬‬
      https://bible.com/bible/97/pro.10.8.MSG

      ““The heart is hopelessly dark and deceitful, a puzzle that no one can figure out. But I, God, search the heart and examine the mind. I get to the heart of the human. I get to the root of things. I treat them as they really are, not as they pretend to be.””
      ‭‭Jeremiah‬ ‭17:9-10‬ ‭MSG‬‬
      https://bible.com/bible/97/jer.17.9-10.MSG

      The mind leads the heart.
      The heart might say i want to stay in bed .. but the mind knows the goodness that comes from a good F3 workout and devotion and says ‘ yes we are getting up and going”

      And theres more than just the gut and heart and mind.  The Holy Spirit can inform, question and commentate on the other sysytems (Gut, Heart & Mind).
      “Hey go apologize, that wasn’t very nice.”
      Or
      “Hey go say hi to that person over there”
      Or
      “ Hey go help that guy”

      We are complicated by design but we are not without help. Praise the Lord that we are PRICELESS creations of God, irreplaceable,  wonderfully made, and complicated.  We are virtual symphonies of complicated interacting symphonies of physical and spiritual systems intertwined in infinite ways. You are more complex and far better than any plastic or metal machine or animal.  No animal or machine can go through the sand, climb over an inverted 15 foot ladder, swim in the water, climb through a mud pit and do it for 6 hours… AND MAKE IT FUN!!  But it’s even better.  We are not just amazing priceless, irreplaceable physical creatures – we are also spiritual saints endowed with the Holy Creator Spirit who guides protects and gives.   Truly amazing.  Don’t let any Doctor or Engineer or PHD person tell you otherwise.

El Kraken tiene diez tentáculos

THE SCENE: 55 degrees, beautiful morning
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH and other stuff
THA-THANG:

grab a CMU and mosey to the Thunderdome
1) overhead press x20
2) tris x15
3) clean and press x10
4) curls x20
5) am swings x15
6) bear crawl to center
7) CMU Merkins x20
8) CMU Bench presses x30
9) CMU decline Merkins x15
10) Mary Catherine Gallaghers x10

Take a lap around the rink after each exercise. Once you hit every exercise, repeat but do two laps between exercises.

Leave CMU at wall and mosey to the track and do a lap. Must stop along the lap 10 to do 5 Merkins each stop.

mosey back to AO

MARY:
No time
COUNT-OFF & NAME-O-RAMA
9 PAX
CIRCLE OF TRUST/BOM:
Be the person God meant you to be. People are always watching, make sure you don’t give people the wrong idea of what a Christian should be.
MOLESKIN:
It was great to see some familiar faces out there this morning. Repeat, full tank, proton. I tried a little something different but kind of the same this morning. We had no FNG to introduce and get to know so I asked repeat to give us a little something about himself. Never knew how he got his name.
waxjob shared with us his situation with taking on children have a relative that passed away. Waxjob truly is a HIM in every sense of the word. Junk prayed for him and for Ribbed’s wife as we finished up the work out. We are planning on some meals for Waxjob as they transition to a larger family
ANNOUNCEMENTS:
Non-mentioned, but we have the Hardship Hill next weekend