F3 Knoxville

Tag: Waxjob

Loco-Motion

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!!!

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

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

  • 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:

Lighting the Arsenal’s Cannons

THE SCENE: Low/Mid 30’s with some sunshine
F3 WELCOME & DISCLAIMER
This is F3, Stands for Fitness, Fellowship, and Faith
It is a FREE workout
I am not a professional
You are here on your own volition
I have no knowledge of any injuries or your fitness considerations
It is your individual responsibility to be safe and to modify exercises if you need to, we all do it
WARM-O-RAMA:

  • SSH – 15 (IC)
  • LBAC – F/B – 10 (IC)
  • Air Squat – 10 (IC)
  • Merkin – 10 (IC)
  • BBS – 10 (IC)

Active Warm-O-Rama – Ring of Fire:

  • While Pax are still in circle have everyone alternating between plank and Al-Gore. 1 Pax will run to the center of the circle and burnie back. Once they return to the plank position the next Pax member goes. Rinse and repeat until all Pax have run to the center and back.

** Have Pax number off by 1s and 2s. 1s will go with Drifter to the Baseball Field and 2s will go with Moses to the Football Field.

THA-THANG:

Baseball Field: Bleacher Work
5 Minute AMRAP:

  • Step-ups – 10 each leg
  • Incline Merkins – 10 (4ct)
  • Dips – 10 (4ct)
  • Step-ups – 10 each leg
  • Decline Merkins – 10 (4ct)
  • Dips – 10 (4ct)

Mosey to Outfield:

  • Suicides – 30 seconds
  • LBC – 20 (4ct)
  • Suicides – 30 Seconds
  • BBS – 10 (4ct)

Rinse & repeat until other group is done

Football Field Work

Place cones at 10, 20, 30, and 40 yards. Pax will run to first cone, complete the exercise and run back. Then run to the 2nd cone complete the exercise, run back. 3rd cone exercise, run back. 4th cone exercise, run back. Rinse and repeat.
5 Minute AMRAP

Circuit 1: Legs

  • 1st cone 10 lunges in place
  • 2nd cone 5 burpees
  • 3rd cone 10 squats
  • 4th cone 5 burpees

Circuit 2: Abs

  • 1st cone 10 BBS
  • 2nd cone 10 American Hammers (count only one side)
  • 3rd cone 10 Hello Dolly (single count)
  • 4th cone 30 LBC

Suicides on cones 1-4 until 15 minutes is up.

Q2 and Q1 Groups flap jack and repeat circuits.

Merge Groups and mosey to Shovel Flag and present the flag

The shovel flag is one of the classic symbols of F3. No matter where you are within F3 Nation, the Shovel Flag is the one true physical link that connects us all. Just like we leave no man where we find them, the Shovel Flag is portable so that it can be carried forward and shared with others.

This shovel flag represents Respect: respect for country, respect for those who hae served and currently serve to protect our freedoms, and respect for the other AO’s across F3 Nation where similar flags are planted ever week

It represents Hard Work: it bears witness to the blood, sweat, and tears of the men of F3 who gather together at some obscene early hour to get better physically while finding new mental limits. Men getting stronger, fit, and conditioned to handle life’s challenges – most of which are not physical at all – Hard Work

This flag also represents the lives of men being changed. Men are moving from being passive participants in life, to being present. Present in our families, present in our places of work and worship, and present in our communities.

Mosey to SP (Smuggler leading the way carrying the flag)

MARY:

We returned with a little extra time to spare so we decided to push through a few more variations of Merkins!

  • Regular Merkin 10(IC)
  • Wide Merkin 10(IC)
  • Dimond Merkin 5(IC)
  • 6” Crunch 10(IC)
  • Gas Pumps 15(OYO)
  • Ankle Touches 20(IC)
  • LBC for time!

COUNT-OFF & NAME-O-RAMA
48 Pax! Included (2) 2.0s and (1) FNG – Welcome ‘That Guy’
CIRCLE OF TRUST/BOM:

F3 has always been and will always be more than a workout.  We definitely want to push ourselves and each other physically, but we also want to grow relationally and spiritually.  The PAX is unique in many ways, But the one that is most important to remember is that we are not out here to compete against each other, but collaborate together to grow as husbands, fathers, sons, employees, employers, friends, and neighbors.  We are bound together under a high power for a greater purpose. And I pray that this group of men will continue to lead they way in setting the example for others.

MOLESKIN:

ANNOUNCEMENTS: