F3 Knoxville

Tag: Waxjob

Indie 500

THE SCENE: Mid-50s and clear. Slight smell of 2-stroke exhaust.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH x25 IC
Cherry Pickers x5 IC
Tempo Squats x10 IC
Crabettes x10 IC
LBCs x15 IC

THA-THANG:
Grab a CMU and circle up. We’re working independently today. Cardboard wienkie as follows:

15 Up & Over Merkins (L+R=1)
30 Upright Row
20 Squat Thrust
30 Curls
30 Tri Ext
30 CMU LBC
30 CMU Swing
20 Hand-Release Derkin
20 Lawn Mowers (each side)
15 Twist Lunge (each leg)
20 OHP each arm (or 50 with both arms)
20 ALPOs
20 V-ups
Total reps add to 500… But if you get done early, R&R.

After each exercise, take a lap around the outhouse.

MARY:
Just put up those CMUs
COUNT-OFF & NAME-O-RAMA
16 showed up to get better today.
CIRCLE OF TRUST/BOM:
Utmost.org from Nov 5:

Partakers of His Suffering

…but rejoice to the extent that you partake of Christ’s sufferings… —1 Peter 4:13

If you are going to be used by God, He will take you through a number of experiences that are not meant for you personally at all. They are designed to make you useful in His hands, and to enable you to understand what takes place in the lives of others. Because of this process, you will never be surprised by what comes your way. You say, “Oh, I can’t deal with that person.” Why can’t you? God gave you sufficient opportunities to learn from Him about that problem; but you turned away, not heeding the lesson, because it seemed foolish to spend your time that way.

The sufferings of Christ were not those of ordinary people. He suffered “according to the will of God” (1 Peter 4:19), having a different point of view of suffering from ours. It is only through our relationship with Jesus Christ that we can understand what God is after in His dealings with us. When it comes to suffering, it is part of our Christian culture to want to know God’s purpose beforehand. In the history of the Christian church, the tendency has been to avoid being identified with the sufferings of Jesus Christ. People have sought to carry out God’s orders through a shortcut of their own. God’s way is always the way of suffering— the way of the “long road home.”

Are we partakers of Christ’s sufferings? Are we prepared for God to stamp out our personal ambitions? Are we prepared for God to destroy our individual decisions by supernaturally transforming them? It will mean not knowing why God is taking us that way, because knowing would make us spiritually proud. We never realize at the time what God is putting us through— we go through it more or less without understanding. Then suddenly we come to a place of enlightenment, and realize— “God has strengthened me and I didn’t even know it!”
MOLESKIN:
Great seeing Slide Rule out again! Also, everyone grab a Q!
ANNOUNCEMENTS:
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.

Out of Juice

THE SCENE: Clear and mid-40s. Just cool enough that you don’t drip too much sweat.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
20x SSH IC
5x Cherry Pickers IC
9x Failure to Launch IC
15x LBAC both ways, Overhead Claps, and Raise the Roof
15x Crabettes IC
THA-THANG:
My third Q this week… Creative juices are running low. Today is half of each of two previous beatdows, smashed together.

Mosey/Bernie to the CMUs, each pick one.
Battle Buddy up for the first section, a modified Dora.
One PAX does specified reps of stationary exercise while the other performs the specified moving exercise.
When reps are done, stationary PAX goes to relieve moving PAX, who switches to the stationary. All exercies (stationary and moving) done with CMU.
When this was last Tuesday’s CMUesday at the asylum, each PAX did each exercise twice. Today, each exercise just once.

10 Bus Drivers / Mosey
15 Blockees / Bear Crawl
20 V-Ups / Rifle Carry
25 Derkins / Weighted Duck Walk
30 Squats / Murder Bunnies
35 Curls / Twist Lunge

After putting up the blocks, time for a little Bump and Run.
Exercises in each of the parking lot’s 4 corners. Start with PAX at each corner, plus one “bump” group. Begin work, each corner does reps until bumped. “Bump” group moseys from one corner to the next, bumping the group there to the next station.

Merkins
Pickle Pounders
BBS
Embrace the Earth Burpees

MARY:
Just a little mosey back to the AO
COUNT-OFF & NAME-O-RAMA
Perfect 10 today, ideal number for both beatdown fragments.
CIRCLE OF TRUST/BOM:
Utmost.org from yesterday (Nov 5):

Partakers of His Suffering

…but rejoice to the extent that you partake of Christ’s sufferings… —1 Peter 4:13

If you are going to be used by God, He will take you through a number of experiences that are not meant for you personally at all. They are designed to make you useful in His hands, and to enable you to understand what takes place in the lives of others. Because of this process, you will never be surprised by what comes your way. You say, “Oh, I can’t deal with that person.” Why can’t you? God gave you sufficient opportunities to learn from Him about that problem; but you turned away, not heeding the lesson, because it seemed foolish to spend your time that way.

The sufferings of Christ were not those of ordinary people. He suffered “according to the will of God” (1 Peter 4:19), having a different point of view of suffering from ours. It is only through our relationship with Jesus Christ that we can understand what God is after in His dealings with us. When it comes to suffering, it is part of our Christian culture to want to know God’s purpose beforehand. In the history of the Christian church, the tendency has been to avoid being identified with the sufferings of Jesus Christ. People have sought to carry out God’s orders through a shortcut of their own. God’s way is always the way of suffering— the way of the “long road home.”

Are we partakers of Christ’s sufferings? Are we prepared for God to stamp out our personal ambitions? Are we prepared for God to destroy our individual decisions by supernaturally transforming them? It will mean not knowing why God is taking us that way, because knowing would make us spiritually proud. We never realize at the time what God is putting us through— we go through it more or less without understanding. Then suddenly we come to a place of enlightenment, and realize— “God has strengthened me and I didn’t even know it!”
MOLESKIN:
Not sure what was going on in that white van that was idling in the parking lot with an empty driver’s seat. Kinda wanted to run close by it so maybe the doors open and I get snatched in and don’t have to do any more burpees.
ANNOUNCEMENTS:
Tomorrow! Tomorrow! Convergence! Tomorrow!

Didn’t happen

THE SCENE: Low 40s, clear, crisp, waning gibbous moon almost bright enough to read by.
F3 WELCOME & DISCLAIMER
Didn’t happen
WARM-O-RAMA:
Didn’t do 25x SSH IC
Didn’t do 5x Cherry Pickers IC
Didn’t do 15x Tempo Squats IC
Didn’t do 5x Cobra Burpees OYO
Didn’t do 20x Mountain climbers IC
DID do 20 Burpees
THA-THANG:
After a 10 count, didn’t mosey to Long Island
8 stations were not set up around Long Island for a “bump and run” style rotation. However, with only 8 PAX that’s one station too many. Didn’t take a lap to call out the exercises and select which one to drop. One PAX at each station stays and does exercise until bumped. When bumped, move to next station and bump that PAX.

Embrace the Earth Burpees were not chosen to skip, therefore the stations were not:
Monkey Humpers
Merkins
Catalina Wine Mixers
BBS
CDD
Sprint up both sets of stairs
Pickle Pounders

Just shy of two rounds were not completed. Did not mosey back to AO.

MARY:
Didn’t do 35x Flutter Kicks IC
Didn’t do 20x Freddie Mercs IC
Didn’t do 10x Side Crunch each side IC

COUNT-OFF & NAME-O-RAMA
8 PAX didn’t show up today and kill this beatdown.
CIRCLE OF TRUST/BOM:
With apologies to Snitch who got it on Tuesday, a repeat of that BOM.
Proverbs 21:1 –
The king’s heart is a stream of water in the hand of the Lord;
he turns it wherever he will.
Proverbs 19:21 –
Many are the plans in the mind of a man,
but it is the purpose of the Lord that will stand.

So what then should we do? 1 Timothy 2:1-4 tells us:
First of all, then, I urge that supplications, prayers, intercessions, and thanksgivings be made for all people, 2 for kings and all who are in high positions, that we may lead a peaceful and quiet life, godly and dignified in every way. 3 This is good, and it is pleasing in the sight of God our Savior, 4 who desires all people to be saved and to come to the knowledge of the truth.

Note that it says “Thanksgivings” for “all people”…. Not for your guy if he wins, but all.
MOLESKIN:
No flag = no pic = didn’t happen.
ANNOUNCEMENTS:
Nov 7 (this Saturday) convergence and 5 year anniversary at the Asylum. There better be a flag…

No Choice

THE SCENE: Clear, moony, and hovering around freezing. Perfect beatdown weather!
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
25x SSH IC
15x TN rocking Chair IC
20x Mountain Climber IC
10x Tempo Merkins IC
15x LBAC each way
15x Grady Corns
Run up to the top of the hill and back down, concentrating on getting circulation to the fingers
THA-THANG:
Even though it’s election day, I’m not handing out choices except for one: Do it or don’t.

Head to the pile and pick up a cold murder block – The solid, extra-heavy ones. No counting reps today, concentrate on the heavy weight and form!
Pair up in groups of 3.
One PAX at each end of the parking lot doing reps until relieved by the third running between. At the middle of the parking lot, do one hand-release blockee.
Once each PAX has done both top exercises, run together to the top of the hill to let the fingers warm up.

BBS/Calf Raise
Run
Lunge/OHP
Run
Tricep Ext/Bent Row
Run
Squat/Derkin
Run
Curl/Stepup
Run

MARY:
Less than a minute left… Cash out with Merkins!
COUNT-OFF & NAME-O-RAMA
10 men killed this murder block beatdown.
CIRCLE OF TRUST/BOM:
No matter who wins the election today, about half the country is saying that will be the worst possible thing that could happen to America. But as we head into today and especially the evening, I want to leave you with encouragement from the Word:

Proverbs 21:1 –
The king’s heart is a stream of water in the hand of the Lord;
he turns it wherever he will.
Proverbs 19:21 –
Many are the plans in the mind of a man,
but it is the purpose of the Lord that will stand.

So what then should we do? 1 Timothy 2:1-4 tells us:
First of all, then, I urge that supplications, prayers, intercessions, and thanksgivings be made for all people, 2 for kings and all who are in high positions, that we may lead a peaceful and quiet life, godly and dignified in every way. 3 This is good, and it is pleasing in the sight of God our Savior, 4 who desires all people to be saved and to come to the knowledge of the truth.

Note that it says “Thanksgivings” for “all people”…. Not for your guy if he wins, but all.

MOLESKIN:
Tried to be a benevolent dictator today and not keep those fingers in contact with cold concrete for too long…
ANNOUNCEMENTS:
RSVP for the 5th Anniversary Convergence and Breakfast on Saturday!

Nnggaaggygg

THE SCENE: Clear and just cool enough to make a wookie comfy.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH x25 IC
TN Rocking Chairs x15 IC
Tempo Squats x10 IC
Hindurkins x10 IC
Crabettes x15 IC
Cherry Pickers x5 IC
THA-THANG:
Mosey all around the park. For Halloween today, there are pairs of cards at intervals, face down. On one card is a Treat (exercise). The other says “Trick!”

Pax stays together. When arriving at a pair of cards, one PAX turns over one of the cards. If it’s a Treat, do the exercise and continue. If a Trick, mosey back to the previous station, repeat that exercise, then return and do the exercise and continue.

The Treats:
25 4-ct Monkey Humpers
25 4-ct Pickle Pounders (Repeated)
25 Merkins (Repeated)
Bear crawl across field
25 EZ-ups
25 4-ct Catalina Wine Mixers
15 Triple-Box-Jumps at the bleachers (3 jumps = 1 rep)
5 Hill Sprints (Probably should have been repeated…)
15 Embrace the Earth Burpees
25 Carolina Dry Docks (Repeated)
30 Big Boy Situps

Ended up with almost 3 miles.

MARY:
51x Flutter Kicks
15x Side Crunches each side
Cash out with Merkins for the last minute
COUNT-OFF & NAME-O-RAMA
Super-lucky 13 under a full Halloween moon. Welcome FNG Airwolf!
CIRCLE OF TRUST/BOM:
Of all the holidays of the year, the most overcommercialized/ignored true meaning (by percentage anyway) has to be All Saints Day. Halloween (All Hallows Eve) has completely taken over to the point that many don’t even know about All Saints Day, which was created to celebrate and honor all those saints who didn’t have their own feast days. Take some time tomorrow personally or with your family to read up on a saint (not necessarily just those recognized by the Catholic Church), either ancient or modern-day, thank God for their example, and be inspired.
Hebrews 12:1-2
Therefore, since we are surrounded by so great a cloud of witnesses, let us also lay aside every weight, and sin which clings so closely, and let us run with endurance the race that is set before us, 2 looking to Jesus, the founder and perfecter of our faith, who for the joy that was set before him endured the cross, despising the shame, and is seated at the right hand of the throne of God.
MOLESKIN:
I was amazed by the luck of this group, only pulling three out of ten “Trick” cards…
ANNOUNCEMENTS:
Convergence and 5 year celebration at the Asylum Nov 7!