F3 Knoxville

Tag: Waxjob

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!

Shamrock – Prayer Run

THE SCENE: 34F at Shamrock
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

Side Straddle hop (IC) 4 CT x 25

Monkey Humpers (IC) 4 CT x 10

On your back Side Straddle hop x25 OYO

Freddy Mercury – (IC) 4 CT x 10

THA-THANG:

Line up at one end of parking lot. 

Round 1: Bear Crawl to each line and do 2 Peter Parkers for 20 total

Round 2: Crab walk with 3-5lbs rock on stomach to each line do 20 American Hammers single count, utilizing rock as your hammer. 

Mosey – stop for Irkins, Dips and squats on sidewalk

Mosey to the CMU pile and circle up: 

If you finish early you choose an Ab exercise that everyone does while we wait for the six. 

#1: 25 Bench Press, 25, Curls, 25 rows

Pray for our leaders ( in office, pastors, bosses ) while we run a lap

#2: 50 Bench Press, 50, Curls, 50 rows

Pray for someone who is on your heart ( wife, girlfriend, family member or friend ) while we run a lap

#3: 75 Bench Press, 75, Curls, 75 rows

Pray for you ( have an honest time of reflection with God about yourselves ) while we Mosey back to the AO

Lunge to each line and do 5 squats for 50 total

COUNT-OFF & NAME-O-RAMA
13 HIMS including 1 FNG “Nanner”

Anchorman, Baby Boomer, Betty, Curveball, Finger Food, Flower Pot, Hurl, Jenner, Mermaid, Nadia, Pringle, Waxjob, Nanner

CIRCLE OF TRUST/BOM:

Prayer. I felt called to exercise my communication with God today. I’m great at praying with my family at the dinner table and with my kids at night before bed. During the day I tend to put God on mute and I always kick myself for not praying more. 

1 Thessalonians 5:16-18NET

16 Always rejoice, 17 constantly pray, 18 in everything give thanks. For this is God’s will for you in Christ Jesus.

MOLESKIN:
Betty’s wife – newborn recovery.  Baby Boomer’s kid with broken leg.

 

Pre Halloween Mullets and Treats

THE SCENE: Crisp and Clear Fall Morning
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Motivators from 7, Tempo Squats, baby arm circles forward & Backward, shoulder stretches
THA-THANG:

Mosey to CMU pile
Grab 2 cmu’s, one for each hand
four corners have exercises, rinse and repeat at each corner
farmer carry between each station
corner 1 arms
25 curls
20 Alpos
15 Tri extensions
Corner 2 legs
25 Squats
20 Lunges
25 calf raises
Corner 3
25 shrugs
25 vertical bench press
10 each single arm rows from plank
Corner 4
20 dips
20 deep merkins
20 straight leg dead lift

Sparrow (11 years old) called out Cheatsheet (51 years old) for not doing a leg exercise.  Cheatsheet became animated and talked a bunch of trash.  Sparrow challenged Cheatsheet to a race, so after the workout was over, we did about a 100M sprint where Cheatsheet narrowly edged out Sparrow.  Cheatsheet was going crazy, and we reminded him that he beat an 11 year old in a race.  Good times were had by all!!!


MARY:
No time for poor Mary
COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:

We are living in a world where God is not put first, and the world suffers from the works of the flesh.  We need to make God a priority, and exemplify the Fruit of the Spirit.
MOLESKIN:

ANNOUNCEMENTS:

Hello Hurricane

THE SCENE: Steady, soaking rain, but 67 degrees so it was plenty warm.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

25x SSH IC
5x Cherry Pickers IC
10x Tie Fighters IC each way
15x Imperial Walkers IC
10x Tempo Cossack Squats IC
20x Mountain Climbers IC

THA-THANG:

Mosey to the speed bump at the bottom of the Matterhorn.
4 cones are set up for a Quarter Pounder with Cheese:
Mosey to first cone, 25 merkins, mosey back for 5 burpees
Mosey to first cone, 25 merkins, second cone, 50 squats, mosey back for 5 burpees
Continue on, adding 75 single-count mountain climbers at the third cone, then 100 single-count SSH at the top.
Rabbits added sets of 5 pullups and 20 BBS.

Mosey to the stairs by the dock. 5 trips up both sets of stairs. After the fifth trip up, continue up to the rock.

Back-To-Front run back to the AO

MARY:
25x LBCs IC
20x Gas Pumpers IC
15x Side Crunch (each side) IC
4 rounds of Row your Boat
And, because Bowflex didn’t think his crotch was wet enough…
10x Superman Swim IC

COUNT-OFF & NAME-O-RAMA
8 men got better and wetter togetter this morning.
CIRCLE OF TRUST/BOM:
John 13:34-35:
A new commandment I give to you, that you love one another: just as I have loved you, you also are to love one another. By this all people will know that you are my disciples, if you have love for one another.

“One another” doesn’t just mean the people in your circle, it means everyone. Think of someone in your life that is difficult to love, and find a way to show the love of Christ to them today.

MOLESKIN:
Hello, Hurricane! Second Switchfoot of the week.

ANNOUNCEMENTS:
Nov 7th – Convergence and 5th anniversary celebration!

New Blocks on the… Block

THE SCENE: A fine day to be at the Asylum. Mid 60’s and fairly clear. Parking lot is starting to get messy with leaves though.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH x25 IC
Cherry Pickers x5 IC
Cobra Burpees x5 OYO
Tempo CDD x10 IC
Imperial Squat Walkers x15 IC
LBAC fwd x20, bwd x15 IC
Mountain Climbers x20 IC

THA-THANG:
Got some brand-spankin’-new CMUs today courtesy of Code Brown… Time to break them in a little.
Today we have a sort of reverse Dora. Partner up, one PAX does moving exercise while the other does specified reps of stationary exercise. Then switch.
After each PAX has done the exercise twice, advance to the next exercise.

10 Bus Drivers – Mosey with block
15 Blockees – Bear crawl with block
20 V-ups – Rifle Carry
25 Derkins – Weighted Duck Walk
30 Squats – Murder Bunnies
35 Curls – Twist Lunge

MARY:
Just enough time for American Hammers x20 IC
COUNT-OFF & NAME-O-RAMA
6 PAX today, no FNGs
CIRCLE OF TRUST/BOM:
Read the lyrics to Switchfoot’s song Where I Belong. This has been resonating with me for the last couple of days…

Feeling like a refugee
Like you don’t belong to me
The colors flash across the sky

This air feels strange to me
Feeling like a tragedy
I take a deep breath and close my eyes
One last time
One last time

Storms on the wasteland
Dark clouds on the plains again
We were born into the fight

But I’m not sentimental
This skin and bones is a rental
And no one makes it out alive

Until I die I’ll sing these songs
On the shores of Babylon
Still looking for a home
In a world where I belong

Where the weak are finally strong
Where the righteous right the wrongs
Still looking for a home
In a world where I belong

Feels like we’re just waiting, waiting
While are hearts are just breaking, breaking
Feels like we’ve been fighting against the tide

I wanna see the earth start shaking
I wanna see a generation
Finally waking up inside

Until I die I’ll sing these songs
On the shores of Babylon
Still looking for a home
In a world where I belong

Where the weak are finally strong
Where the righteous right the wrongs
Still looking for a home
In a world where I belong
A world where I belong

This body’s not my home
This world is not my own
But I still can hear the sound
Of my heart beating out
So let’s go boys, play it loud

And on that final day I die
I want to hold my head up high
I want to tell you that I tried
To live it like a song

And when I reach the other side
I want to look you in the eye
And know that I’ve arrived
In a world where I belong
In a world where I belong
In a world where I belong
Where I belong
Where I belong
Where I belong

Where I belong

ANNOUNCEMENTS:
Nov 7: convergence and 5 year celebration!