F3 Knoxville

Tag: Waxjob

More Back and Forth

THE SCENE: Quite pleasant… I wouldn’t actually say there was a chill in the air, but it was certainly cool.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH x25 IC
Cobra Burpees x5 IC
Imperial Walkers x15 IC
Tempo Squats x10 IC
LBAC x15 IC each way

THA-THANG:

Repeat of a Q I did at the Asylum a couple weeks ago. Except these light poles are spaced considerably further out!
Mosey around the south field to about the midpoint…
There are 20 cards, one at each light pole.
Start at the middle (pole #10), do the exercise on the card, then go to pole #11, then pole #9, then pole #12 etc.
Exercises (probably not in the right order…)
20 4ct Mtn Climbers
15 Merkins
15 4ct Monkey Humpers
10 Squat Jumps
15 CDD
20 BBS
10 Burpees
10 Iron Mike each leg
20 Flutter Kicks IC
(R&R)

Running short on time, so we skipped the last few cards. But we got 4.5 miles!

MARY:
30x 4ct LBCs IC
10 Merkins OYO
COUNT-OFF & NAME-O-RAMA
More miles than men this morning… Just 4 came out on this holiday weekend!
CIRCLE OF TRUST/BOM:
James 3:1-12 — Not many of you should become teachers, my brothers, for you know that we who teach will be judged with greater strictness. For we all stumble in many ways. And if anyone does not stumble in what he says, he is a perfect man, able also to bridle his whole body. If we put bits into the mouths of horses so that they obey us, we guide their whole bodies as well. Look at the ships also: though they are so large and are driven by strong winds, they are guided by a very small rudder wherever the will of the pilot directs. So also the tongue is a small member, yet it boasts of great things.

How great a forest is set ablaze by such a small fire! And the tongue is a fire, a world of unrighteousness. The tongue is set among our members, staining the whole body, setting on fire the entire course of life, and set on fire by hell. For every kind of beast and bird, of reptile and sea creature, can be tamed and has been tamed by mankind, but no human being can tame the tongue. It is a restless evil, full of deadly poison. With it we bless our Lord and Father, and with it we curse people who are made in the likeness of God. From the same mouth come blessing and cursing. My brothers, these things ought not to be so. Does a spring pour forth from the same opening both fresh and salt water? Can a fig tree, my brothers, bear olives, or a grapevine produce figs? Neither can a salt pond yield fresh water.

MOLESKIN:
I hate running. Still.
ANNOUNCEMENTS:
Harship Hill Oct 2!

Wet for no reason

THE SCENE: Upper 60s, barely any rain despite the forecast
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

  • Tempo squat
  • OH claps
  • Shoulder taps
  • Four count merkins
  • SSH

THA-THANG:

Mosey to concession stand for Modified mouth breather: 3 sets of three exercises, three rounds each:
  • Merkins x20
  • Reverse lunges with curl x10 each leg
  • Rock on chest BBS
Run after each set, carry stone after third.
  • Thrusters x20
  • Calf raises x20
  • Plank jacks x20
Run after each set, carry stone after third.
  • Mountain climbers x20
  • Squats with rock x20
  • Rock hammers x20
Run after each set, carry stone after third.

Together:
  • Curls x20
  • Upright rows x20
  • Front raises x20
Jailbreak to cone and back

MARY:
A few extra merkins
COUNT-OFF & NAME-O-RAMA
12 strong:
CIRCLE OF TRUST/BOM:
If you are accelerating, always look around and make sure you bring pull someone with you. I recently self imposed a 10 day challenge to workout every day, and my brothers supported me and kept me accountable to help me reach my goal. But I didn’t feel like I thought at the end, because I realized I missed an opportunity to push someone else to go a little further. Never forget to reach back if you are lucky enough to climb.
ANNOUNCEMENTS:

Wesley House snack Drive and Hardship Hill

Back-And-Forth

THE SCENE: Muggy with a little fog.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH x20 IC
Cherry Pickers x5 IC
5 Burpees OYO
LBAC x15 IC each way
Tempo sissy squats x10 IC
Calf raises x20 OYO

THA-THANG:
Mosey on up the trail to about the middle of the path between the AO and the base of Everest.
There are 18 cards, one at each light pole.
Start at the middle (pole #9), do the exercise on the card, then go to pole #10, then pole #8, then pole #11 etc.
Exercises (probably not in the right order…)
20 4ct Mtn Climbers
15 Merkins
15 4ct Monkey Humpers
10 Squat Jumps
15 CDD
20 BBS
10 Burpees
10 Iron Mike each leg
20 Flutter Kicks IC
(R&R)

Running short on time, so we skipped the last couple of cards – Flutter Kicks and Burpees… sorta.

MARY:
Remember those Flutter Kicks and Burpees? Yeah. Did ’em.
COUNT-OFF & NAME-O-RAMA
14 strong this morning!
CIRCLE OF TRUST/BOM:
Philippians 4:8 – Finally, brothers, whatever is true, whatever is honorable, whatever is just, whatever is pure, whatever is lovely, whatever is commendable, if there is any excellence, if there is anything worthy of praise, think about these things.

Where are your thoughs pinned? When everything goes slack, when you have downtime, when you’re pumping gas or driving the kids to school, where does your mind go? Train your mind’s muscle memory to go back to the things mentioned above.

MOLESKIN:
I hate running.
ANNOUNCEMENTS:
Harship Hill Oct 2!

Sweating with the Oldies

THE SCENE: Low 70’s with some humidity
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

Side straddle hop x 20 (4 Count)

Cherry pickers x 5 

Tempo merkins x 10

Failure to launch (modified to a 3 count) x 10

Scorpions (from plank, raise legs individually as high as you can) x 10

Supermans x 10 (4 Count)

Swimmers x 10 (4 Count)

THA-THANG:
Mosey to the courtyard

  • Dora with one lap around the short path
    • 100 Imperial Walkers (4 Count)
    • 100 Swimmers (4 Count)
    • 100 Mountain Climbers (4 Count)
    • 100 Superman (4 Count)
  • 11’s on the bricks – Dips and Scorpions
  • 30 sec of Bobby Hurleys followed by 30 sec of Wall Sits (2 rounds)
  • Mosey to the AO
    • 10 merkins (4 Count)
    • 10 lunges (4 Count)
    • 10 Failure to launch (modified to a 3 count) x 10
  • Jailbreak to the flag

CIRCLE OF TRUST/BOM:

ONCE THERE WERE two brothers who inherited their father’s land. The two brothers divided the land in half and each one farmed his own section. Over time, the older brother married and had six children, while the younger brother never married.

One night, the younger brother lay awake. “It’s not fair that each of us has half the land to farm,” he thought. “My brother has six children to feed and I have none. He should have more grain than I do.”

So that night the younger brother went to his silo, gathered a large bundle of wheat, and climbed the hill that separated the two farms and over to his brother’s farm. Leaving the wheat in his brother’s silo, the younger brother returned home, feeling pleased with himself.

Earlier that very same night, the older brother was also lying awake. “It’s not fair that each of us has half the land to farm,” he thought. “In my old age my wife and I will have our grown children to take care of us, not to mention grandchildren, while my brother will probably have none. He should at least sell more grain from the fields now so he can provide for himself with dignity in his old age.”

So that night, too, he secretly gathered a large bundle of wheat, climbed the hill, left it in his brother’s silo, and returned home, feeling pleased with himself.

The next morning, the younger brother was surprised to see the amount of grain in his barn unchanged. “I must not have taken as much wheat as I thought,” he said, bemused. “Tonight I’ll be sure to take more.”

That very same moment, his older brother was also standing in his barn, musing much the same thoughts.

After night fell, each brother gathered a greater amount of wheat from his barn and in the dark, secretly delivered it to his brother’s barn. The next morning, the brothers were again puzzled and perplexed.

“How can I be mistaken?” each one scratched his head. “There’s the same amount of grain here as there was before I cleared the pile for my brother. This is impossible! Tonight I’ll make no mistake – I’ll take the pile down to the very floor. That way I’ll be sure the grain gets delivered to my brother.”

The third night, more determined than ever, each brother gathered a large pile of wheat from his barn, loaded it onto a cart, and slowly pulled his haul through the fields and up the hill to his brother’s barn. At the top of the hill, under the shadow of a moon, each brother noticed a figure in the distance.  Who could it be?

When the two brothers recognized the form of the other brother and the load he was pulling behind, they realized what had happened. Without a word, they dropped the ropes to their carts and embraced.

Romans 12:9-13

Let love be genuine. Abhor what is evil; hold fast to what is good. Love one another with brotherly affection. Outdo one another in showing honor. Do not be slothful in zeal, be fervent in spirit, serve the Lord. Rejoice in hope, be patient in tribulation, be constant in prayer. Contribute to the needs of the saints and seek to show hospitality.

Sham-Rocks (CMUs) and Sham-logs

THE SCENE: The Shamrock, perfect weather. Good humidity to get the sweat going
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
warmup stuff
THA-THANG:

Divide up into teams of 3.

One team member  carries a big  log, smaller log, heavy CMU or a regular CMU to cone. Switching carriers at each cone. Teammates not carrying the item run ahead to the next cone and do the exercise associated with each item.

  • Big log- burpees
  • Smaller log- squat jumps
  • Heavy CMU- Merkins
  • Regular CMU- lunges

once you reach the end, go back the way you came.

depending on time I’m probably going to make stuff up after this. But it won’t be easy.(update: no time for anything but a cone clean up run)

MARY:
You know the drill. Stuff that makes your beer belly hurt.
COUNT-OFF & NAME-O-RAMA

12 including one FNG “Utah” (FBI agent)

CIRCLE OF TRUST/BOM:
What does Endure mean? What does Enduring mean? What is Hardship Hill and Operation Enduring Warrior? We answered those questions and more this morning.
MOLESKIN:

Apparently the workout is sneaky. It starts off a little slow but gets you in the boo boo by the end……unless you started with the big log and burpees.

Did you know that Boo Boo is also Yogi Bear’s side kick? He is a forever-loyal buddy, always willing to join in Yogi Bear’s exploits and schemes to pilfer the next basket of treats from unsuspecting Jellystone Park visitors. Most importantly, Boo Boo serves as Yogi Bear’s conscience, constantly reminding him of the danger or consequences of their actions.

Yogi Bear is a loyal older brother figure to Boo Boo and accepts him unconditionally, regardless of how much Boo Boo complains or worries. “The Ranger isn’t going to like this, Yogi” is one of his trademark expressions. Boo Boo’s loyalty and concern for authority – and being the cute “straight man” to Yogi Bear the comedian – is what makes him so endearing.

boo boo is also what some parents call an injury to their children. “Did you get a Boo Boo on your knee Billy? No mom, my leg was torn off at the knee by that mountain lion over there. I don’t think that qualifies as a boo boo…but thanks for noticing mom.

boo boo. It’s also what a stuttering ghost says.
Well enough about boo boo, let’s talk about you. How have you been?

hello?….so you’re not going to say anything? Fine then. Don’t say I didn’t try.
I’ll give you another chance. Would you like to join the “I read Tank’s BB club? It’s very exclusive. Today, all you need to do is put a gorilla emoji, no comment just an emoji on the slack post. And just like that you are in.

ANNOUNCEMENTS:
HHOCR and Wesley House workouts