F3 Knoxville

Tag: Waxjob

Avett Brothers

THE SCENE: Great fall morning.  50’s for temps
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Start with SSH on 4ct (25), Tempo Merkins (10), Thai Fighters 4ct (10) Right and Left, Cherry Pickers (8), 2 Mosey laps around the lot then grab a CMU
THA-THANG:
Mosey to parking lot for:

25 Curls then Right arm farmer carry length of parking lot, 25 up over cmu abs, Mosey to open chapel 30 sec wall sit, Left arm farmer carry back down…Replace curls with (OH Press, then CMU Merkin, then Rocky Balboa) performing all other exercises in first circuit.  Complete 4 Rounds

Mosey to Cloud for some ab work:

25 4ct Freddy Mercury

25 4ct Hello Dolly

25 4ct LBC

25 4ct Heel touch

 

 

MARY:
Return CMU’s and circle up.
COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
Thought of the Avett Brother’s song “Head Full of Doubt” and the lyrics:

“When nothing is owed, deserved, or expected.  And your life doesn’t change with the man that’s elected.  If you’re loved by someone you’re never rejected, decide what to be and go be it.”

Remember that God is requiring us as men to be the change that is needed.  We can’t look to elections, or anything else.  God has equipped us to be leaders and we are to lead by example.  No outside factors can stop you from doing what God has put you here to do.  Go do it.

It’s just 6 reps…

THE SCENE: 60, wet, and raining. Truck Stop may have cushy turf fields, but nowhere to hide from the rain. Time to embrace the suck!
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH x25 IC
Cherry pickers x5 IC
LBAC x15 IC each way
Grady Corns x15
Imperial Walkers x15 IC
Tempo Sissy Squats x10 IC

THA-THANG:

Start in the parking lot:
1 lap around the lot, 24 Merkins at each end for 48 total.

Mosey to the Watt Rd field:
1 lap, 12 Merkins and 12 Iron Mikes at each corner for 48 reps of each exercise.

Mosey back to field #1:
1 lap, 8 merkins, 8 Iron Mikes, 8 hand-release dry docks at each corner plus midfield for 48 reps

Mosey to the upper field:
1 lap, run in a figure 8 to make 8 stops
6 merkins, 6 Iron Mikes, 6 hand-release dry docks, and 6 8-count body builders at each stop for 48 reps

Sure doesn’t sound like much, but we’re outta time!

MARY:
25x 4-ct LBC IC
25x Gas Pumpers
15x Side Plank Sags
2 rounds Row your Boat

COUNT-OFF & NAME-O-RAMA
7 HIM faithful this morning… About 6 more than I expected given Fall Break plus conditions…
CIRCLE OF TRUST/BOM:

For he makes his sun rise on the evil and on the good, and sends rain on the just and on the unjust.
Matthew 5:45

The rain today brought this verse to mind… We often hear this passage in the context of how good and bad things happen to both good and bad people. But the real context is in showing love to your enemies as well as your loved ones. Both sunshine and rain are physical manifestations of God’s grace, mercy, and provision. He gives these most basic blessings freely to all. Jesus is telling us that showing love to all regardless of their status is the most basic way to be children of our Father.

MOLESKIN:
Good ol turf fields smelled like wet rubber this morning… Glad plenty of guys showed up so I didn’t have to decide whether or not to do this by myself… That last lap was only 6 reps of each exercise per stop… Not sure if I have ever looked less favorably at just 6.
ANNOUNCEMENTS:
3rd F next weekend at the Bomb Shelter – 0700

Mark Klement

THE SCENE:  Gloomis Maximus – Men in the gloom but not of the gloom.  Men in the gloom but not gloomy.  Men in the dark but filled with inner light.
WARM-O-RAMA:
  • SSH, Cherry Pickers, Wear-wolves, Dancing crabs, Mtn Climbers, Plank Rollers.
  • Mosey to CMU Pile – cary CMU to main lot.

WOD = The Mark Klement:

https://wodwell.com/wod/mark-klement/

For Time: 74, 44, 11 reps of Burpees, Merkins, Big-boys, Squats

Parking lot stall progression will be our rep station markers. Thus over the course of the workout we’ll progress over twelve spots. Take your CMU to each stall as your placeholder & marker of which reps you are doing.  The Stalls are:

  1. 74 Burpees
  2. 74 Merkins
  3. 74 Bigboys
  4. 74 Squats
  5. 44 Burpees
  6. 44 Merkins
  7. 44 Bigboys
  8. 44 Squats
  9. 11 Burpees
  10. 11 Merkins
  11. 11 Bigboys
  12. 11 Squats.

Be sure to hit your name on the iPad timer (Ultimate Stopwatch app) to record your time.

Little side note: Haste makes waste.  In my pre-coffee brain I wrote 77 instead of 74 on the pavement, so we did 77 reps on the first 4 rounds…. ha oops. Sorry.  That’s what you get for getting me up this early.

MARY:
CIRCLE OF TRUST/BOM:

Background: This Hero WOD is dedicated to KHK Mark Klement of the Frankfurt (Germany) Police, who was killed in the line of duty on the night of July 7, 2019.

At the time of his death, KHK Klement and his team were attempting to locate and arrest a number of wanted suspects. During a short foot chase on nearby railroad tracks, KHK Klement was struck by a freight train and killed.

The “Mark Klement” Hero WOD was first posted by CrossFit Muehlheim-Main @crossfitmuehlheimmain (Mühlheim am Main, Germany).

Jens Hoppe designed the workout. The rep scheme signifies the year when Mark was born (74), his age when he died (44), and the age of his daughter (11).

Hebrews: 12:1 “Therefore, since we are surrounded by such a great cloud of witnesses, let us throw off everything that hinders and the sin that so easily entangles. And let us run with perseverance the race marked out for us, 2 fixing our eyes on Jesus, the pioneer and perfecter of faith. For the joy set before him he endured the cross, scorning its shame, and sat down at the right hand of the throne of God.”

Cherish the day – cherish each breath. Run the race! Press on!

ANNOUNCEMENTS:

Into The Unknown

THE SCENE: 100% Humidity, Dark
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

  • SSH IC x25
  • Tempo Merkin IC x10
  • Temp Squat IC x10
  • Cherry Picker IC x5

THA-THANG:
Partner up for 4 stations up Matterhorn, 3 exercises each. Partner A runs to the next station while Partner B performs exercise with perfect form. Twice through the exercises then move to the next station. Scratch that, PAX audibled for 1x through and move to the next station which worked out great for time.

  • Station 1 – Power T Merkins, Mountain Climbers (Old School for Tweet-E) & Thruster Merkins
  • Station 2 – Squat Hops, Bobby Hurley’s (Get Low), & Skaters
  • Station 3 – Burpee Pull-ups (Thank Yo-yo), Jumping pull ups & Knees to chest
  • Station 4 – American Hammers, Side Planks & Box Cutters

MARY:
Flutter kicks IC x25 – Hello Dolly IC x25
COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
My family and I have been in a state of transition over the last two months. Both my wife and I are changing jobs and we just moved into a new neighborhood. We felt like we have been making these decisions through walking in Faith. Through trusting that God has a plan and we are following it. I’m going to need your encouragement along the way and if you feel that God is pulling you in any direction, take a step into that faith walk with HIM.
MOLESKIN:
Had a lesson on how to Wagon Wheel today. Pr
ANNOUNCEMENTS:
3rd F – Check Slack

Whatcha Gonna Drop?

THE SCENE: 50s, clear and pleasant
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH x20 IC
Windmills x10 IC
LBAC x15 IC (both ways)
Cobra Burpees x5 OYO
Sissy squats on the curb x25 IC

THA-THANG:
Grab a CMU and head to the path over by the restrooms.
Each lightpost has a card with an exercise.
Pick up first card, do that exercise. Mosey to next post, pick up next card and do both exercises.
Mosey to next post, pick up third card and do all three.
Starting with post #4, PAX take turns choosing an exercise to drop, so that each post thereafter is 3 exercises.

Exercises were (approximate order)

  • 10 Halos (Each way)
  • 15 Squat Thrust
  • 16 Bus Drivers (Fwd raise CMU to shoulder height, stop, twist like a steering wheel… audibled to 8)
  • 20 OHP
  • 20 Curls (block held vertical)
  • 10 Merky Derky (Merkin on block, bear crawl fwd to derkin on block, bear crawl back. That’s 1)
  • 15 CMU V-Ups
  • 10 Twist Lunge (each leg)
  • Bear Crawl to next light
  • 15 Lawn Mowers (each arm)
  • 25 Weighted Calf Raise
  • 20 OHP

Unfortunately, I can’t recall what order they ended up being dropped in… But we did run out of time before we made it to the calf raises.

MARY:
No time. Although the V-ups stayed in the rotation longer than I expected.
COUNT-OFF & NAME-O-RAMA
5 guys forgot to check the Q calendar and accidentally ended up at a Waxjob Q.
CIRCLE OF TRUST/BOM:
Today we got to pick and choose which “burdens” to hold onto and which to lay down. But spiritually we’re not supposed to hold on to any of them.
Matthew 6:25-34(ESV):
25 “Therefore I tell you, do not be anxious about your life, what you will eat or what you will drink, nor about your body, what you will put on. Is not life more than food, and the body more than clothing? 26 Look at the birds of the air: they neither sow nor reap nor gather into barns, and yet your heavenly Father feeds them. Are you not of more value than they? 27 And which of you by being anxious can add a single hour to his span of life? 28 And why are you anxious about clothing? Consider the lilies of the field, how they grow: they neither toil nor spin, 29 yet I tell you, even Solomon in all his glory was not arrayed like one of these. 30 But if God so clothes the grass of the field, which today is alive and tomorrow is thrown into the oven, will he not much more clothe you, O you of little faith? 31 Therefore do not be anxious, saying, ‘What shall we eat?’ or ‘What shall we drink?’ or ‘What shall we wear?’ 32 For the Gentiles seek after all these things, and your heavenly Father knows that you need them all. 33 But seek first the kingdom of God and his righteousness, and all these things will be added to you.
34 “Therefore do not be anxious about tomorrow, for tomorrow will be anxious for itself. Sufficient for the day is its own trouble.
MOLESKIN:
It’s a good day when you can drip sweat on the ground in 50 degree weather.
ANNOUNCEMENTS:
3rd F on Oct 17 at the Bomb Shelter!