Waxjob – Page 35 – F3 Knoxville

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March 18, 2021 Waxjob

THE SCENE: 50s and not raining… Other than that, not so memorable.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH x25 IC
Cherry Pickers x5 IC
Cobra Burpees x5 OYO
Hindurkins x10 IC
LBAC x15 each way IC
Rockettes x15 IC

THA-THANG:
Bump & Run with 4 corners:
-Merkins
-Lunges
-BBS
-Squats

After 2 full rounds, change up the exercises and do 2 more rounds:
-Mtn Climbers
-Carolina Dry Docks
-Rainbow Drops
-Monkey Humpers

Recover to the outhouse for Mayberry’s Corner – Inverted. Still feet up on the wall, but crab position instead of plank.
Pretty sure nobody actually did this one except YHC…

MARY:
Side Crunches x15 each side
LBCs until time.
COUNT-OFF & NAME-O-RAMA
7 sparse spartans on this spring break Tuesday.
CIRCLE OF TRUST/BOM:
Sunday was Spring Forward, where we “Lose an hour” or whatever… We play our little games and make our silly rules about time, but we can’t actually do anything to change it. All of time is a gift from God. How are you using His gift today?
MOLESKIN:
Pretty straightforward, boring Q this morning. Decent workout, but lacking in Waxjob panache. May have something to do with batflippers yesterday… Will try to get back on my game next time!
ANNOUNCEMENTS:
Still gathering donations for Street Hope Tennessee: Napkins, copy paper, 55gal trash bags!

Loco-Motion

March 18, 2021 Waxjob

THE SCENE: 50s and breezy
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH x25
Cherry Pickers x5
TN Rocking Chair x15
Failure to Launch x10
Crabettes x15
I forget what else…

THA-THANG:
Today’s workout is all about the journey. All exercises are movements:
Mosey to the CMU pile
Lunge across CMU parking lot back down to the road
Bear crawl across opposite parking lot to the curb
Duck walk back to the road
Mosey past the construction barriers
Inchworm Merkins across parking lot to covered walkway
Carioca the full length of the double parking lot, switch sides halfway
Burpee Broad Jump half the double lot
Bernie all the way to the Cedar Bluff entrance
Crawl bear from speed bump to speed bump
Side lunge half the double lot
Crab walk back
Broad jump back again
Gorilla Shuffle half the double lot, switch sides halfway
Heading back toward the AO, Rev. Lunge from speedbump to speedbump
Fluffy Bunnies (Murder Bunnies with no CMU) to the next speed bump
Jailbreak back to the AO!

MARY:
Out of time today!
COUNT-OFF & NAME-O-RAMA
9 including Honeydew’s 2.0: Paintbrush
CIRCLE OF TRUST/BOM:
Repeat BOM from Asylum last week:
Psalm 37:23, “The steps of a good man are ordered by the Lord: and he delighteth in his way.”
The way is the thing. Of course, the destination is good, but the way is how we get to know Him. Sometimes it seems the way sucks. Sometimes we won’t get to understand, sometimes we won’t get to see why. Sometimes it seems we’re moving backward. But that’s OK, because the one who is ordering our steps knows best.
MOLESKIN:
Good to have Pringle back in the gloom this morning!
ANNOUNCEMENTS:
This month: Donating paper napkins, copy paper, and paper 55 gallon trash bags for Street Hope Tennessee!

Wallball returns!!!

March 12, 2021 Frosty

THE SCENE: A nice spring morning, 50’s, not raining, EXCELLENT
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
20 merkins, 20 squats

COUPONS: 5 – 60 # sandbags, 1 – 90# sandbag, 2 lengths of rope or straps

THA-THANG:
Ruck with ALL coupons the long way around to Watt Rd. field.

Segment 1 – AO to first right turn on path. Start with 20 merkins & 20 sandbag squats at AO; Shoulder carry sandbag to Segment 2 at right turn on Path

Segment 2 – 20 merkins & 20 sandbag squats; Front carry sandbag to segment 3 at corner of bathroom

Segment 3 – 20 merkins & 20 sandbag squats; farmer carry sandbag switching hands as needed to Watt Rd. field

At Watt Rd. Field – Sandbag Toss

Drop all coupons and rucks at the end line and get a battle buddy with 1 – 60# sandbag.

Round 1 – Battle Buddy 1 starts tossing the 60# sandbag down the field. Battle Buddy 2 – runs a lap around the field (no ruck) when his lap takes him to the coupon pile, do 20 ruck curls then catch up to BB 1 and switch. BB 2 begins his run at the switch, makes his lap, does his curls and catches up to BB 1. Continue tossing sandbag the length of the field and back.

Audibled to running half laps of the field cause the tossing went too fast.

Round 2 – Rucks on. Battle Buddy 1 sandbag tosses down the field. Battle Buddy 2 does 10 ruck merkins, then bear crawl (ruck on) to catch BB 1. Battle Buddy 2 starts tossing the sandbag while BB 1 does 10 ruck merkins, then bear crawls to catch up. Repeat the switching and tossing until you go down the field and back.

If there is an odd # of PAX then the odd man can join a team or he can toss the sandbag 10 times, then do the exercise and continue tossing.

DORA’s – get a battle buddy. Each team needs 2- 60# sandbags and a strap or rope. Clip the 2 sandbags together and clip a rope to them for a pain train Dora.

BB 1 runs to end of strap, sits down and pulls the sandbags to him. (think seated rows). Complete 2 lengths of strap and run back to start and BB 2.

BB 2 completes the exercises until BB 1 returns. Then they switch positions. Continue until all reps are completed. No ruck required if running to the sandbags.

Cumulative counting for the exercises. The exercises are:

100 Lion kings – ruck or sandbag
200 ruck curls
300 ruck swings

If there is an odd # of PAX then the odd man can join a team or he can do the sandbag rope pulls, run back to start and do the exercises and switch when he sees fit. Cut all reps in half.

MARY:
COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:

Impact

March 10, 2021 Assfault

THE SCENE: 37 degrees and cool
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
10 baby arm circles in cadence

10 reverse baby arm circles in cadence

10 cherry pickers in cadence

50 SSH in cadence

warm up mosey around the lot
THA-THANG:
Assfaults AO Assault- 6 stations- 1 minute work then 20 seconds to bear crawl to next station 4 rounds

Man makers
Burpee mountain climbers
Flutter kicks
Burpee with 2 merkins
Burpee
hello dolly

MARY:
50 SSH in cadence

25 4 ct American hammers in cadence
COUNT-OFF & NAME-O-RAMA
21 no FNGs: Frenchie, Uncle Rico, Mailbox, Wax Job, Frosty, Butters, Repeat, Spotter, Hound Dog, Assfault, Pool Boy, Dart Gun, Wanderer, Commision, Kickflip, Guardrail, Survivor, Archie, Erector, Booster, Butterknife
CIRCLE OF TRUST/BOM:
Referenced the Q source regarding the meaning of IMPACT

Shamrock Jailbreak Tour

March 8, 2021 Trolley

Welcome: 29 degrees – Good thing it’s free and clear!
Warmup:
- ssh
- cherry pickers
- 5 burpees
- 1 burpee per shamrock to the Football field (30 ish burpees)
- 25 yard mosey @ 25 % effort
- 50 yard run @ 50 % effort
- 75 yard sprint @ 75 % effort
- 100 yard sprint @ 100% effort
Workout:
- The Shamrock Jailbreak Tour:
  - Random HIM, pick a random card from the deck. Jailbreak to the location printed on the card and do the exercise printed on the card. Someone give a 30 rest count.
  - Repeat
  - Of the 18 cards to choose from we chose:
    - @ Football field Entrance Do: 20 Wear Wolves
    - @ Pull Up bars Do: 20 Pullups
    - @ Football Field do: 2 Lengths of Bernies
    - @ Valley of Death Do: 3 hill to hill climbs
    - @ Football Stadium do: 5 Bleachers (top to bottom – touch railing)
    - @ Catholic High School Main Entrance Overhang Do: 25 Burpees
    - @ AO Home Base do: Bear crawl across parking lot twice
Warm Down:
- 25 Freddy Mercuries
- 25 Flutter Kicks
- 5 Leg lifts
- 10 Gas Pumps
- 10 Captain Thors
Wrap-up:
- As my friend Alistair Begg says “The main things are the plain things and the plain things are the main things”. This struck me as I read through 2 Corinthians 5:18-20
- “¹⁸All this is from God, who reconciled us to himself through Christ and gave us the ministry of reconciliation: ¹⁹that God was reconciling the world to himself in Christ, not counting people’s sins against them. And he has committed to us the message of reconciliation. ²⁰We are therefore Christ’s ambassadors, as though God were making his appeal through us. We implore you on Christ’s behalf: Be reconciled to God.
- Reconciliation occurs five times – that’s a big deal. It’s a “plain” thing and a “main” thing. In that Corinthian chapter there are many theological ideas but a repeated word is a focus point. It’s an attention getter – it’s a bold “Hey you look at this”. This is a calling – he has entrusted the message of reconciliation to us for us to share. Go out and share a “Hey how are you doing with God, would you like to be reconciled.” today. What is the Gospel? It is reconciliation. Peace with God – restoration with God. Be reconciled to God today. Admit & Confess that Jesus is who He says He is – the Son of God sent to save us from our sins – and you will be reconciled to him! Plain and simple.