F3 Knoxville

Tag: Waxjob

Carpe Diem

THE SCENE: Chilly 30’s; started to snow during COT

WARM-O-RAMA:

4ct SSH x 20 (IC); 5 Burpees (OYO); 4ct Tai Fighters x 10 Forward and Reverse (IC); 5 Burpees (OYO); Temp Squat Jumps x 5 (IC); 5 Burpees (OYO); 4ct Starfish Crunches x 10 (IC); 5 Burpees (OYO)

THA-THANG:
Mosey to CMU pile in alley; 4 corners with CMU; Start at 20 reps at all 4 corners for first lap… 19 for second lap… 18 for third lap… and so on until beat down ends; Corner 1 exercise is Rifle Hold Squats; Corner 2 is Alternating Merkins (one hand on block); Corner 3 is Rifle Hold 2ct Flutter Kicks; and Corner 4 is Kettle-Block Swings; Return CMU to pile; Mosey back to AO

CIRCLE OF TRUST/BOM:
Mentioned Dead Poet’s Society movie and the phrase Carpe Diem that took on importance to me as a young adult; Phrase literally means “Pluck the day” but more commonly known for “Sieze the Day”; While a great motto and good mindset to attack each day, I felt it a bit short or misguided unless married with God’s wisdom in James 4; Read James 4:13-16 and noted the important perspective that God is in control and it is wrong to assume on His will; Read Romans 12:2 speaking to how we can know God’s perfect will; so I encouraged the PAX to Sieze the Day – If the Lord wills!

MOLESKIN:
See Shamrock prayer request channel on Slack to pray or drop new requests

Foggy Sea Biscuit

THE SCENE: Foggy, cold, gloomy
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
7-Cherry Pickers, 15-Hairy Rockettes, High Knees, Butt Kickers, Calf Raises
THA-THANG:
Reverse Indian Run back to sophomore hill area with lead guy dropping for 3 burpees every five seconds.

In the new parking lot facing sophomore hill we prepared for a modified Sea Biscuit:

10xMerkins, 15xSquats, 20xBBS

Followed by 1 lap (pick your poison for the laps with three options for distance .1 mile, .15 miles or .21 miles)

Repeato but add 1 lap after each round up to 4 laps then work your way back down.

MARY:
No time

COUNT-OFF & NAME-O-RAMA
Great showing out at JUCO today with plenty of options to get better. 3 men got in a pre-run, 5 hit up JUCO: Rush for some speedwork, and 7 got a little taste of JUCO: Rush during the regular beatdown. High mileage day today.
CIRCLE OF TRUST/BOM:
We are (most of us) naturally impatient. Impatience typically stems from being put in situations where we do not have control. Waiting at a red light, waiting for your food to come out at a restaurant, waiting for your wife to finish getting ready. This impatience is often manifested as anxiety and sometimes anger. This is pretty evident if you look around right now with the way people are reacting to politics. There is very little we can control in the political arena, let’s not allow our impatience with politics to creep into our lives in the form of anxiety and anger. Focus on what is in front of you and what you can control. That is where our time and energy is best spent. Focus on Christ and the peace that surpasses all understanding.

MOLESKIN:
We were all blessed with a Glass Cutter’s Association member today. It’s a bear, it’s a wildman…it’s Waxjob!

ANNOUNCEMENTS:
Blood Drive on the 29th and CSAUP on the 30th. Get signed up!

Farming Two Rivers

THE SCENE: 30s and a tad damp
F3 WELCOME & DISCLAIMER✔💪
WARM-O-RAMA:
Cherry Pickers, Windmills, Temp Merkins, Dancing Bear, Temp Squats
THA-THANG:
Farmer Carry CMUs to Two Rivers Church parking lot.

  • Sets of 30-25-20-15-10: Perform 1 set of Alpo, famer carry CMU 50 yards, Perform 1 set of Shoulder Press, farmer carry back to start.  Repeat with last sets at 10.
  • Farmer Carry CMU down the hill to bottom of parking lot. Parking lot is divided up into two square sections, a heavy side and a light side.  Group split into two (one attacking the heavy, one the light).
    • Heavy side: 7 cones with exercises at each – all with CMU, all while farmer carrying CMU to each.  Buy in with 5 Burpee jump overs. Exercises: 10 Thrusters, 10 Merkin Overs, 15 Shoulder Raises, 15 Shoulder Press, 15 Squats, 20 Curls, 20 Tri-cep Extensions
    • Light side: without CMU, Mosey around the section, 5 Burpees at start and every turn (4 corners total).
  • Groups repeated each side twice

MARY:
Flutters, LBCs, Box Cutters, Hello Dollies

COUNT-OFF & NAME-O-RAMA
11 Strong

CIRCLE OF TRUST/BOM:
Discussed January and the notoriously high rate of suicides this time of year.  Pay attention to those around you and be someone who is willing to be “in the fire” with a brother who is struggling.

Deuteronomy 30:19-20 “I call Heaven and earth to witness against you today, that I have set before you life and death, the blessing and the curse. Therefore, choose life, that you may live, you and your descendants; to love the Lord your God. To obey His voice, and to cling to Him; for he is your life, and the length of your days;

MOLESKIN:
Doubtfire showed up to Coffeeteria, but not the beatdown.

ANNOUNCEMENTS:
Blood Drive 1-29, Asylum CSAUP 1-30

Shamrock – When God speaks, listen!

THE SCENE: 30F
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

5 Burpees

Tie Fighters x10 both directions

Side Straddle hop (IC) 4 CT x 10

Cherry Pickers 5

5 Burpees

Snow Angels x25 OYO

5 Burpees

THA-THANG:

Mosey to Block Pile 

5 Burpees

Twist with CMU and walk

Rifle carry 

Repeat 

Go to the brick circle 

5 Burpees

20 Dips

10 Step ups

5 Derkins

X 3 rounds

5 Burpees

Mosey with Blocks towards pile

Stop at chalked area

5 Burpees

50 Bench Press

25 Block Squats

Run a full lap around rear parking lot

5 Burpees

50 Curls

25 Rainbows

Run a full lap around rear parking lot

Repeat both sets as many times as you can. I believe most people did 2 full rounds of each variation. 

Return CMUs

Gas Pumps

Mosey back to AO.

MARY:

Flutter Kicks

Monkey Humpers

Freddie Mercury 

COUNT-OFF & NAME-O-RAMA
Osteen, Patsy, Clickbait, Hurl, Jenner, Crawl Space, Baby Boomer, Betty, Mermaid, Curveball, Waxjob, Dumpster Dive, Cheatsheet, Anchorman
CIRCLE OF TRUST/BOM:

When God speaks, listen.  I am often discouraged when I go so long without hearing or feeling like God is trying to speak to me or teach me something. 

I went for a run this weekend by myself and listened to the last 10 chapters of Job. Not the most feel good pump you up thing to listen to while you run, but I am behind on my daily readings so I needed to catch up. It was actually very powerful and revealing to me. I loved hearing God’s reaction to Job at the end. God really laid it all out for him and Job just sat there, probably trembling, and listened. 

After I finished Job I had a thought pop into my head. I need to spend more intentional devotional time with my kids. I prayed that God would give me more opportunities to spend time in the Word with my kids. 

10 Minutes after I got back home Saturday morning my 8 year old daughter woke up and came downstairs. We sat and talked a few minutes and then she ran upstairs to get her daily devotional book. She read it then asked me to look up a few verses that were mentioned at the bottom and we discussed what they meant. Then she wanted to try to find a Christian cartoon on Right Now Media to watch. One of the 1st things that popped up was an episode about Job. She didn’t know anything about Job and wanted to watch it. It led to more discussion during and after the show. 

So within 1 hour of my Saturday morning; God laid something on my heart, I prayed about it and He answered it. It’s like God was making Himself known to me in a tangible way. So I’ll end where I started by saying, when God speaks, listen. 

MOLESKIN:
Pray for: Cheat Sheet’s family, Mermaid’s friend Joe with a broken leg. Jenner’s med school acceptance and paperwork issues.

Receptiveness is Key

THE SCENE:

39 degrees and light icy rain

F3 WELCOME & DISCLAIMER

Fitness, Fellowship, Faith, Free, Modify, Not Professional, Own Volition, Social Distance, Phone


WARM-O-RAMA:

SSH

Tempo Squat 

Catalina Wine Mixer

Hillbilly Squats 

Merkin

Overhead Claps

Skater Lunge

THA-THANG:

Mosey to Half Circle along shamrock rd. 

3 round of:

Rocky Balboa (50) (2-Count)

Shoulder Taps (30) (Single count)

Skater Lunge (20) (Single count)

Mosey to the parking lot by the breezeway

30 Rounds

6 air squats

4 Foot Taps (2-count)

2 hand-release merkins

Mosey to another section of the back parking lot

Wilt Chamberland’s

Space cones 100 ft apart. Length of a basketball court. Line up at first cone do 100 lbc’s then run to the second cone do 100 squats back to first do 100 flutter kicks(each leg) then end back at second to finish off with 100 lunges(50 each leg). Nice ab and lower body routine. Named for Wilts NBA record 100 pt game.

We got through 100 flutters and headed back to AO doing 2 burpees at each light pole on the way back.

MARY:
No Time

COUNT-OFF & NAME-O-RAMA
12 HIM’s

CIRCLE OF TRUST/BOM:

Word of the day Receptive!

Receptive is defined as able or inclined to receive especially: open and responsive to ideas, impressions, or suggestions.

Developing receptiveness is a crucial skill If we want to be effective leaders/fathers/professionals/husbands we need to look at every situation with an open mind. No matter how relevant we deem a piece of advice given to us or feedback received on something we have done, we should always slow down enough and be receptive to what is being said and take the relevant parts and grow from every situation. 

Challenge: What is one piece of unpopular advice or piece of feedback you have received In the last few weeks that, after further thought, you can learn from and become a better man for, even though it may not have seemed relevant at the time? 

1 Thessalonians 5:21

“But examine everything carefully; hold fast to that which is good.”

Proverbs 18:15

“The mind of the prudent acquires knowledge,

And the ear of the wise seeks knowledge.”

MOLESKIN:

ANNOUNCEMENTS: