F3 Knoxville

Tag: Waxjob

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!

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!