F3 Knoxville

Tag: Waxjob

Tour de Parc

AO: asylum-am
Q: TRC/Crab legs
PAX: Grandslam, Matlock (Bill Maddox), Tropicana, Waxjob
FNGs: None
COUNT: 5
Thanks for joining me, fellas. We started with some SSHs and warmups, then did the obligatory trifecta, and then took off to see the park. We went to see some new areas.

We talked about the need to be more courageous, especially when we know the truth.

Thanks again, and have a great day.

Ye O T B

AO: the-farm
Q: Waxjob
PAX: Mayberry, Driftwood (Gary Bloom), Waxjob, Windex
FNGs: None
COUNT: 4
WARMUP:
20x SSH
5x Cherry Pickers
10x Tempo Merkins
15x LBAC each way
10x Tempo Squats
5x Burpees
5x Burpees
THE THANG:
Made our way around the park using various methods of locomotion for various numbers of light poles…
Lunges
Inchworm Merkins
Bernie
Mosey
Bear crawl
Burpee Broad Jump
Crab walk

5x Easy Ups at each light pole on the way down the Causeway.
At the base of the Causeway, a little Dora action:
100 Merkins
200 BBS
300 Squats
while partner runs to the top of the Causeway and back.

After Dora, over to the stairs for some Toe Merkins:
5 on each stair. First set of stairs straight, second set toes out, third set toes in.

Next some explosive work – 3 sprints up the stairs with about 50% effort on the way back down in between.

Some more light pole locomotion back to the (imaginary) flag for some Mary.
MARY:
Following all 4-ct with no rest:
30x Flutters
10x Gas Pumpers
10x Box Cutters
10x Freddie Mercs
10x LBCs
ANNOUNCEMENTS:
None to speak of
COT:
Whatever you do, in word or in deed, do it all in the name of the Lord.

Broad Shoulder Birthday Q

AO: asylum-am
Q: Tropicana
PAX: Cosmo 2, Dung Beetle, Gibbler, Grandslam, Hot Tub (John Muller), Matlock (Bill Maddox), P3, Pac-man, Rainbow, Sawdust, Snitch (Cory Beilharz ), TRC/Crab legs, WaxJob, Wham-o
FNGs: None
COUNT: 15
WARMUP:
1 burpee
2 squat jumps
3 cherry pickers
4 Tn Rocking chairs
5 pike ups
6 Abe Vagotas
7 Dry docks
8 SSH
9 BBQ squats
10 Mericans
1 burpee
56 total
THE THANG:

Pair Up

Plank hold
Run to cone 7 Mericans
Run back
Switch 4 rounds

Squatting rifle hold
Run to cone. Bernie back
Switch

Lunging rifle hold
Run to cone. Crab back

Rifle surrenders
Run to cone. Bear crawl back.

Mountain climbers
Run to cone 7 Mericans
Run back
4 rounds

Plank with CMU on back
Rifle Carry to cone and back

Side plank
Farmer carry

Wheel barrow races

56 total Mericans
MARY: No Time

ANNOUNCEMENTS: Asylum Shirts coming soon. Dad Camp

COT: Fathers and Husbands need broad shoulders to stand strong and resilient amid family chaos and conflict. We need other men to help us build and maintain those broad shoulders.

Another CMUesday in the books

AO: asylum-am
Q: Waxjob
PAX: Rainbow, Charmin (John Willis), P3, Sawdust, Tropicana, Matlock (Bill Maddox), Cosmo 2, Grandslam, Waxjob, Tecmo, Steak Knives
FNGs: None
COUNT: 11
A lovely break in this week’s rain left us a mostly dry AO. Welcome to downrange PAX Steak Knives from F3 Cape Fear!
WARMUP:
15x SSH IC
5x KNOXVILLE Cherry Pickers IC
10x Tempo Merkins
15x Mountain Climbers IC
10x Travoltas each side IC
15x TN Rocking Chairs IC
10x LBAC each way
10x Overhead Claps
Nobody’s warmed up yet.
5x Burpees OYO
Still nobody warmed up
5x Burpees OYO
Still not warm
5x Burpees OYO
Now everyone’s warmed up!

THE THANG:
Extremely short mosey to the base of Baby Everest, where we find a list of 6 exercises:

Up/Over Merkins
CMU BBS
Thrusters
Curls (long way)
Twinkletoes
Lawn Mowers

All exercises 20 reps. Format is to do one exercise, followed by one trip up Baby Everest. Then 2 exercises and 2 trips. Then 3 exercises and 3 trips. Now, here comes the tricky part… 4 exercises, 3 trips. 5 exercises, 2 trips, 6 exercises and 1 final trip up Baby Everest.

Pax had the choice to start at the top or bottom of the list. Bottom was selected.

MARY:
30x Flutter Kicks IC
20x LBCs IC
30 Sec Plank

ANNOUNCEMENTS:
Hardship Hill coming up!
Thunderhead Hike hosted by F3 Smokies
See Newsletter for details

COT:
Much post-event discussion about the recent GTE-46 – SEND ME! revolved around the time spent under an 800lb log. Not one man in the entire group quit. Everyone’s DFQ was different. For me, the DFQ started before I signed up. I’d already made the decision that no matter what came along, I was going to finish. I think setting my mind and making that decision so far in advance was a mental preparation for the darkest hours and the toughest challenge. Quitting had already been eliminated as an option about a month before. There are many decisions like this that you may have time beforehand to make the decision so that in the heat of the moment, you’re able to stand tall and DFQ.

4FALCON

AO: shamrock
Q: Eliza
PAX: Baby Boomer, Base Salary, Borg, Brick, Eliza, I-Beam, Jon Boat, LeBling, Mathlete, Mermaid, Oscar Meyer, slappy, Stitch, Waxjob, Voodoo, Skidmark, Crawlspace, Curveball, Pom Pom (Grayson Vaughn), Toretto, Dumpster Dive
FNGs: None
COUNT: 21
WARMUP: Cherry Pickers, Various Stretches, Twinkle Toes

THE THANG: Posted from the f3 nation slack

FALCON TRIBUTE BEATDOWN
BuyIn:  Together In-cadence 14 SSH

4 Rounds:
F Flying Squirrels ( 026 Reps)
A American Hammers ( 026 Reps HW)
L Lunges ( 026 Reps EW)
C Curls ( 026 Reps)
O One Lap (400m recommended)
N No Cheat Merkins ( 026 Reps)

Pick up six after 4th round

BuyOut:  Together In-cadence 14 SSH

Warm-up and Mary to be chosen by the Q.

givebutter.com/Richards

MARY: no time

ANNOUNCEMENTS: Thunderhead hike, Hardship Hill

COT: Prayers for Falcon and his family