F3 Knoxville

Tag: Waxjob

A Waxjob Classic

THE SCENE:  50 and a little drizzly.  Perfect!
F3 WELCOME & DISCLAIMER:  Administered
WARM-O-RAMA:

Cherry pickers
Michael Phelps
Knee Tap Merkins x 10 IC
Mountain climbers

Quick mosey – stop for flutter kicks

Quick mosey – stop for Hello Dolly

THA THANG:

(Hat tip to Waxjob – he led this Q two years ago)

Mosey to the Tomo courtyard with a couple of stops along the way.

Split into 2 teams. Each team has an list of exercises.

One die with numbers 1,2,3.

One team rolls the die. That’s the number of laps up the stairs and back around.

While that team runs the laps, other team works through the exercises until laps are completed.

When entire team returns from laps, other team rolls.

When list is complete, set up a cone as a counter and start again.

See how many times each team can work through the list.

Exercises:

  • 15 Merkins
  • 15 4-ct Monkey Humpers
  • 15 Carolina Dry Docks
  • 10 Iron Mikes (each leg)
  • 20 Flutter Kicks
  • 10 Squat Jumps
  • 20 BBS
  • 10 Burpees
  • 20 4-ct Mtn Climbers

Mosey to the guardrail for 15 chest-tap merkins + 25 dips

Then to the big lot.  Sprint to 10 islands, stopping at each for a burpee

MARY:

Single file shuttle run back to the flag.  Every 10 seconds, front man falls off and does freddy mercury until the back of the line passes.  As you pass the man on the ground, shout out his F3 name.

Sleeping hillbillies L&R IC

Boat and canoe – Waxjob Classic

COUNT-OFF & NAME-O-RAMA

17 for the bootcamp + 2 rushers

CIRCLE OF TRUST/BOM:

Almost 2 years ago, I came to my first JUCO F3 bootcamp and Waxjob led that awesome workout.  I was hooked – and JUCO has been a special part of my life ever since.  The Word this morning was about how unique and special this group is…

Early in the biblical story of Daniel, the nation of Babylon besieges Jerusalem – plundering the Temple of God and kidnapping some members of noble families.  Among the captives brought back to Babylon, where they would be taught to rule like Babylonians, were Daniel and his three friends; Hananiah, Mishael, and Azariah.  Once in captivity, they were given Babylonian names in order to conform to the culture; Belteshazzar, Shadrach, Meshach, and Abednego – and they were placed into service of Babylon’s King Nebuchadnezzar.

Two years later, Nebuchadnezzar had a nightmare and issued a threat to his sorcerers and counselors (whom Daniel/Belteshazzar was then among), “Tell me what my dream was and what it means – or you’ll be torn limb from limb and your houses destroyed…”  Picking up in Daniel 2:17-18, “Then Daniel went home and told his friends Hananiah, Mishael, and Azariah what had happened.  He urged them to ask the God of heaven to show them his mercy by telling them the secret, so they would not be executed along with the other wise men of Babylon.” .  Daniel urged his friends to pray with him in his time of need.  Did you catch what Daniel called his friends?  When he needed true friends, Daniel found the men whom he knew in a special way.  He had a history with these men, and he called them by the names that few others in Babylon knew them as; Hananiah, Mishael, and Azariah.

At JUCO, we call you by another name and we know you as few others do.  The only people who call you by your F3 name are the men who come out in the gloom with you…and they know you as a man who pushes himself to be better each day.  Those men do burpees in the rain with you…they sweat with you… they challenge you…they pray with you….  It is such a unique and special thing, and I don’t know of a better group of men out there.  Nowhere else do you see men doing what we do out here.

My challenge this morning was simple: To get all the benefits of F3, be engaged with this unique tribe.  It’s not about showing up for workouts, but about really having a community of men to live your life with.  If you’re not now, then how?  Start by sticking around after the photo to talk with another HIM about something besides the workout – family, life, struggles, victories, vacation plans – whatever…  Text some of these men throughout the week.  Post something on Slack for all of us to see.  Share a meal with another HIM – preferably including your families.  Live life together.

F3 JUCO is a special community of special men.  I’m grateful to know you all and want to you feel like part of a unique team.

Proverbs 27:17

Iron sharpens iron, and one man sharpens another.

MOLESKIN:

Prayers for Booster’s father and mother-in-law.  Prayers for Sty’s employee.

Cosmo is the Trivia King.

ANNOUNCEMENTS:

Keep the donations for Safe Haven coming through the end of the month!

12 Rounds at the Pound

THE SCENE: Clear, cool, comfortable (for now)
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH x20 IC
Cobra Burpees x5 OYO
Windmills x10 IC
Hindurkins x10 IC
Standard Burpees x5 OYO
Crabettes x10 IC

THA-THANG:
Everybody grab a CMU and come back to the circle. We have a Weinke with 12 exercises. All are 20 reps.
After each exercise, take a lap around the outhouse and come back for the next one.
Exercises:
Squat Thrust
BBS with CMU
Up & Over Merkins (10 per side)
Alpos
Overhead Press (10 per arm)
Weighted calf raise
Flutter Kicks
Weighted Squats
Lawn Mowers (20 per side)
Box jumps (performed at the outhouse retaining wall)
Curls
Front Raise

When you get done, R&R

MARY:
Just a few LBCs while the slowpokes put up their CMUs
COUNT-OFF & NAME-O-RAMA
14 strong with one FNG. Welcome Aladdin’s EH Abu!
CIRCLE OF TRUST/BOM:
When Your Burden is Overwhelming (from utmost.org)
We must recognize the difference between burdens that are right for us to bear and burdens that are wrong. We should never bear the burdens of sin or doubt, but there are some burdens placed on us by God which He does not intend to lift off. God wants us to roll them back on Him— to literally “cast your burden,” which He has given you, “on the Lord….” If we set out to serve God and do His work but get out of touch with Him, the sense of responsibility we feel will be overwhelming and defeating. But if we will only roll back on God the burdens He has placed on us, He will take away that immense feeling of responsibility, replacing it with an awareness and understanding of Himself and His presence.

Many servants set out to serve God with great courage and with the right motives. But with no intimate fellowship with Jesus Christ, they are soon defeated. They do not know what to do with their burden, and it produces weariness in their lives. Others will see this and say, “What a sad end to something that had such a great beginning!”

“Cast your burden on the Lord….” You have been bearing it all, but you need to deliberately place one end on God’s shoulder. “…the government will be upon His shoulder” (Isaiah 9:6). Commit to God whatever burden He has placed on you. Don’t just cast it aside, but put it over onto Him and place yourself there with it. You will see that your burden is then lightened by the sense of companionship. But you should never try to separate yourself from your burden.
MOLESKIN:
Pouring one out for the CMU pile at the Asylum….
ANNOUNCEMENTS:
Donations this month for Safe Haven ministries!

Eezy at the Equalizer

THE SCENE: Clear and mid 50s (I think)
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH x25
Cherry Pickers x5
TN Rocking Chair x15
LBAC x15 fwd, back
Grady Corns x15

THA-THANG:
Mosey to the playground. There’s a cardboard at the playground, and one up and the outhouse.
Do all 4 exercises at the playground, then run to the outhouse and do all 4 there.
Repeat, but drop the last exercise until done.
Playground:
5 Pull ups
10 Merkins
15 Mountain Climbers
20 Monkey Humpers

Outhouse:
5 Burpees
10 Squat Jumps
15 BBS
20 Shoulder Taps

Once done, gather up for 20 more BBS before heading to the tennis court.

At the tennis court, partner up for Doracides.
100 Merkins
200 BBS
300 Squats
400 Half-Burpees (skip the Merkin)
Partner runs suicides across court

Half-burpees were added for the cheetahs…

MARY:
20x Flutter Kicks
20x Wide Flutter Kicks
15x Side Crunches each side

COUNT-OFF & NAME-O-RAMA
Dirty Dozen today
CIRCLE OF TRUST/BOM:
Short word today – Be ye kind to one another, tenderhearted, forgiving one another even as God for Christ’s sake has forgiven you. Focus on the forgiveness. Forgiveness is fully in your court. It doesn’t require an apology, or even knowledge on the part of the one who’s wronged you.
MOLESKIN:
Felt like today was a bit on the easy side of average. Not bad for easing into the week I guess…
ANNOUNCEMENTS:
Donations for Safe Haven ministries!

Private Property

THE SCENE: Perfect.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
The regular stuff. And we learned a new exercise…the squat rockette. (Do a squat before each toe touch)
THA-THANG:
Mosey to the boat.. Run around the loop going up to Dwayne Johnson and around the entrance to the tavern. At each cone do…

  • 5 burpees
  • 10 side lunges (per side)
  • 15 Merkins
  • 20 squat rockettes
  • 25 dry docks

sprint between double cones.

rinse and repeat knocking off the highest number exercise each lap. Cheetahs start back up when done adding exercises till Q yells recover.

MARY:

Flutter kicks x32 and a sad attempt at Marge Simpsons. LBCs for a minute

COUNT-OFF & NAME-O-RAMA
12 in the PAX today
CIRCLE OF TRUST/BOM:
Be friendly. Wave at people. Smile at people. Give complements to people. Make someone feel special.
MOLESKIN:
So it was interesting that the BOM was about being friendly to people today. As I was setting up the work out, I was approached by a gentleman who jumped out of his car and raised his voice at me and said “what are you doing?” I told him that I’m part of a workout group and that I’m just setting up some cones to run between. He said “i figured you were part of that workout group. I’ve told you guys not to come up here.” He was very aggressive in his tone. My reply was very calm and apologetic. Although he started off very direct and pretty much rude, I kept my cool and was nothing but nice and agreeable with him. He has worked at the tavern for 20 years and doesn’t want anyone getting hurt on their property. I told him I can understand that and that we wouldn’t do exercises in the upper parking lot anymore. I was able to let him give us permission to run up the hill and through the property just not do exercises on the property. By the end of our conversation he was somewhat calm, but I wonder how the conversation would have gone if he didn’t start off so aggressive. I think we need to give people the benefit of the doubt that they are doing something good and not something bad. In his case I don’t think he thought I was doing anything bad as he knew I was part of the workout group, but I think he just wanted to show his chest and let me know who was in charge. I did However did forget to ask him if he would like to join us. If I see him again I certainly will.
ANNOUNCEMENTS:
I forgot to mention this, but we have a charity kickball tournament on May 15 I would love to see an F3 team or two.

The Shamrock ARM and HAMMER

THE SCENE: You know that scene in the Shawshank Redemption?…yeah, it was like that.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
15 SSH
6 “Puddle” Pickers
15 Baby Arm Circles
15 Rev. Baby Arm Circles
15 Tempo Squats

THA-THANG:

Prep:

  1. Get CMU from CMU pile
  2. Take to parish awning.
  3. Pair off.

ARM AND HAMMER (DORA):

  1. 200 Curls4Girls (partner Bernie’s around half the parking lot and swap)
  2. 200 American Hammers (partner sprints around the whole parking lot swap)
  3. 200 LCMUCrunches (LBCs with CMU) (partner lunges around the fish and swap)
  4. 400 Freddie Mercs (partner bear crawls the fish and swap)

MARY:
Drop of CMUs and run to awning.
Mary favorites:
10 Burpees (Betty)
20 Big Boys (Curveball)
50 Merkins (Baby Boomer)
Pickle Pounders until time (Pool Boy)

COUNT-OFF & NAME-O-RAMA
11 strong (and wet) this morning!
CIRCLE OF TRUST/BOM:
[1Co 15:1-4 ESV] 1 Now I would remind you, brothers, of the gospel I preached to you, which you received, in which you stand, 2 and by which you are being saved, if you hold fast to the word I preached to you–unless you believed in vain. 3 For I delivered to you as of first importance what I also received: that Christ died for our sins in accordance with the Scriptures, 4 that he was buried, that he was raised on the third day in accordance with the Scriptures.

Paul knew the Gospel. He knew how to articulate it, it was of first importance to him. How well do we? Can we articulate the gospel? A good litmus test: try to articulate the gospel with a friend or family member in 60 seconds. Is it hard/easy? If you have children, do you share it with them? Are they prepared to give an answer to this fallen world, if they are believers? We want to keep the first things first, so let us press in, before workouts, working hard at our jobs, and even with our families, to know the Gospel and be prepared to share it. Here are a couple of documentaries that I have found incredibly helpful in understanding the history of, attacks against, and a clear picture of the true, Gospel in America. I can’t recommend them enough.

http://www.americangospelfilm.com/watch-christ-alone-ag1

http://www.americangospelfilm.com/watch-christ-crucified-ag2.html

MOLESKIN:
Pool Boy’s boss has Covid and needs Christ. Curveball’s daughter is interviewing for an internship today. Waxjob’s family is looking for a new caregiver. We were encouraged by Jenner sharing that, while the “church” numbers in America have gone down, much of the true evangelical population is still there, it’s mostly churches that have abandoned the Gospel that are shutting their doors.
ANNOUNCEMENTS:
None today!