F3 Knoxville

Tag: Waxjob

Daggum Dung Beetles

THE SCENE: Pleasant morning cool, but with the feeling of humidity that protends a puddle of sweat dripping off your nose later.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Classic Zero Burpee Warmup:
0 Burpees OYO
25 SSH IC
2 Burpees OYO
20x LBAC each way followed by OHC
4 Burpees OYO
15 4-ct Monkey Humpers IC
6 Burpees OYO
10 Tempo Merkins IC
8 Burpees OYO
15 Hammie Crampers (each side) IC
10 Burpees OYO

THA-THANG:
Insert information about the workout.
Transition to the Pee Rock Pile and pick one.
Teams of 3, one man at each end of the parking lot and one in transition.
Perform reps of exercise until relieved by transition man.
Low end of lot:
Curls
Rows
Crunches
Fwd Raises

Upper end:
Tricep Ext.
OHP
Thrusters
KB Swings

Transitions:
Downhill – Snowplow (like bear crawl, but hands on pee rock and push fwd)
Uphill – Dung Beetles (like reverse bear crawl, with feet on pee rock and push backward)

Continue until all PAX have completed each exercise.

Just a few minutes left for some Kraken on the tennis courts. 6 stations, 30 reps per station. After completing a station, run one lap then proceed to next station.
Merkins
Squats
CDD
Monkey Humpers (single count)
Freddy Mercury(4-ct)
Iron Mike (count each leg)

MARY:
Nope, not today.
COUNT-OFF & NAME-O-RAMA
7 strong today
CIRCLE OF TRUST/BOM:
John 13:35 – By this shall all men know that ye are my disciples, if ye have love one to another.
Lots of hate today being shown on both sides. Jesus didn’t say we’d be known by our convincing arguments or our persistence in presenting them. It’s by our love. Let’s show who we belong to.
MOLESKIN:
Dung Beetles 100% suck. Entomologically, it would probably be more correct to use large exercise balls and roll them instead of sliding pee rocks. At any rate, I think Tweet-E was the only HIM to complete a full transition in Dung Beetle before modifying to Snowplow…
ANNOUNCEMENTS:
Off the Chain coming up next month!

Run with Wisdom

THE SCENE: 56 degrees, no humidity, quite nice
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

SSH
Tempo Squat
Windmill
Merkins

THA-THANG:

Mosey to Large Parking Lot Adjacent to the Pond
50 1-count Flutter Kicks
Run 75% to the other end, about 250 meters
50 Merkins
Run back to the beginning, that’s 1 set
Perform 4 sets
Mosey to Duck Pond
Burpee Mile
15 at the beginning of the loop
15 half-way through the loop
Tried to get 4 laps in; decreasing 5 burpees per round with each lap
Mosey back to AO

MARY:
A bit of time left for Hello Dolly

CIRCLE OF TRUST/BOM:

Seeking and exercising Wisdom in light of today’s uncertainty
1 Kings 3
Desire Wisdom
Discover Wisdom
Demonstrate Wisdom

 

Tefillah – Shamrock

THE SCENE: Low 60’s, wet, but no rain
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Baby Arm Circles forwards and backwards, tempo squats and mountain climbers
THA-THANG:

  • Mosey to the softball field to grab CMUs and carry them to station #1
  • Station #1: 40 Curls, 30 Tricep extension while doing calf raises, 20 Goblet swings, 10 Alternating merkins on CMU
  • Mosey to station #2
  • Station #2: 40 calf raises on curb, 30 tricep dips, 20 Rocky Balboas 4-count, 10 Derkins + a bonus of 30 merkins at the suggestion of CheatSheet
  • Mosey to station #3
  • Station #3: 40 Squats, 30 Merkins, 20 Big Boys, 10 Smurf Jacks + a bonus of flutter kicks for 30 seconds
  • Mosey to station #4
  • Station #4: 40 American hammers single ct, 30 shoulder taps single ct, 20 Twinkle Toes 4-ct, 10 Burpees
  • Mosey back to station #1.
  • Completed #1 again: 40 Curls, 30 Tricep extension while doing calf raises, 20 Goblet swings, 10 Alternating merkins on CMU
  • Walked the CMUs back to CMU pile but stopped for some bonus CMU work
  • 25 bench press, 20 flutter kicks, 30 bench press, 20 hello Dollys, 35 bench press, 20 scissor kicks, 40 bench press, return blocks, we have 1 CMU casualty so we paid the penalty of 5 burpees as a group.
  • Mosey back to AO with some Wounded Bear Crawls along the way. We ran a total of 1 mile.

MARY:
Had a solid 4 minutes of Mary including 25 flutter kicks, 30 big boys, 20 monkey humpers, 25 LBCs
COUNT-OFF & NAME-O-RAMA
14 HIMs: Anchorman, Mermaid, Baby Boomer, War Zone, Pringle, Cheatsheet, Jitters, Mailbox, Jenner, Waxjob, Dumpster Dive, Pom-Pom, Dogbite, Slappy,
CIRCLE OF TRUST/BOM:
Tefillah: Hebrew for Prayer

I’m doing a 7 day devotional with my community group about 7 Hebrew words that Christians should know. Too often we spend most of our prayer life asking for things. Praying for our health, success, healing for loved ones. All of which are great and commanded from God and Jesus to practice. We are supposed to ask Him in faith.

The Hebrew translation of Tefillah means to “self evaluate”. We should make it a point to open ourselves up to God through prayer. I am terrible at this. Even though I know that God knows everything about my heart I often times avoid being 100% honest with him about my state of mind and heart.
MOLESKIN:

ANNOUNCEMENTS:
Dunkin’ parking lot hangout

Pay Attention and Be Thankful

THE SCENE: Felt like South Beach but at least there was no lightning, thunder, or downpours.

F3 WELCOME & DISCLAIMER

Welcome to Fitness… Fellowship… Faith – In that order

Keep your distance, I have a phone for emergencies, I am not a pro, modify as needed

WARM-O-RAMA:
4 Burpees OYO; 4ct SSH (IC) x 20; 4 Burpees OYO; 4ct Tie Fighters (IC) x 11 both directions; 4 Burpees OYO; 4ct Grady Corns x 20; 4 Burpees OYO; Cherry Pickers x 5; 4 Burpees OYO

THA-THANG:

Mosey to Upper Lot by Church at Columns for Battle Buddy Relay (keep your distance though):

HIM 1 wall sits at columns while doing baby arm circles (5 forward and 5 reverse and repeat) while HIM 2 runs as fast as possible to location about 40 yards away and returns; Upon return HIMs switch and HIM 2 holds wall sit/arm circles while HIM 1 runs to location and back; Complete 4 times for each HIM

Mosey toward High School for Four Corner Action (PAX split with half running counter-clockwise while other half went clockwise to help spread out – but had to “pay attention”):

First lap did 20 reps, 2nd lap 15 reps, and so on for 4 laps

Corner 1: Squat Jacks (single count)

Corner 2: Step Up/Jump Up (by Saint Patty)

Corner 3: Plank Jacks (single count)

Corner 4: Derkins (using the curb)

Faster runners headed to Saint Patty for some chips and dips while waiting on the 6 to roll up (merkins and dips along short wall)

Mosey around to Pavilion for some pushing and pulling; PAX spread out around picnic tables and worked through 50 incline merkins and 50 table rows (alternating 10 reps at a time).

Mosey over to Detention Hill for some character builders; 10 calf raises at the top; run to the bottom; 10 squats; get back up the hill however possible (impressed by a few that Bernied up).  Repeated 3 or 4 times… but who’s counting? Guaranteed sweating across the PAX at this point for sure.

Mosey back to the AO

MARY:
PAX finished up with unlimited sets of LBCs; Flutter Kicks; BBS; and Hello Dollies

Wrapped up the fun with a Howling Circle of Monkey Humpers; PAX all performed Monkey Humpers as each member took turns counting off 5 reps; Howling ensued about half-way around the circle.

CIRCLE OF TRUST/BOM:
Encouraged the PAX through the workout to “pay attention”!

In Luke 17:11 a familiar story is captured where Jesus was teaching the disciples and noticed a group of 10 lepers nearby (socially and emotionally distanced).  Jesus called to the lepers and healed them miraculously and sent them to the priest.  The 10 were amazed and rejoiced as they ran away, but only 1 of them was “paying attention”.  And to beat all he was a Samaritan (socially unacceptable to be associated with by any “good Jew” at that time).  The Samaritan returned to Jesus and fell at His feet in worship and gave thanks for healing Him.  Giving glory and honor to the Son of God and Savior.  Only the Samaritan had the right perspective in the midst of his miraculous healing – not on what happened to him but Who had done it.

Encouraged the PAX to pay attention to the grace and mercy alive in our lives as HIMs (if we truly know Jesus as Lord and Savior) and respond with thankfulness and gratitude.  We need to give Him glory for the great things He has done in each of our lives.

MOLESKIN:
Prayer request for Goodwin (sp?) family who lost the dad (a pastor) in a driving accident – wife and 3 kids left behind; prayed for Willow the daughter Cheatsheet; and prayed for Baby Boomer’s daughter Riley who is having tonsils removed on Thursday.

Word of praise from Baby Boomer for those who prayed for his daughter Claire last week (had knee surgery on Friday) as everything went well.

Five in the Nave

THE SCENE: Clear and still cool – Promise of a beautiful day! Let’s get it started right!

Mystery Q this morning… Nobody signed up! Let’s see if a Q materializes.

F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
While we wait for a Q to show up, each PAX picks an exercise:

Waxjob – SSH x25 IC
Charger – Merkins x25 OYO
Mayberry – Cherry Pickers x5 IC
Wall Ball – This and That stretches
Biscuit – Imperial Walkers x15 IC

THA-THANG:

Still no Q…. Let’s get on the mosey. Maybe Q will arrive and catch up.

Pit stop at the concrete bleachers. YHC suggests 11s while we wait for the Q. Box jumps at the bottom of the hill, V-ups at the top.

11s complete, back to mosey. Pit stop at the restrooms – Charger suggests another set of 11s while we wait for the Q. Easy-ups and Merkins.

11s complete, Wall Ball suggests holding pattern in the parking lot: Bear crawl to the top, 25 merkins, lunge back, and 25 squats.

Still no Q, back to mosey. Biscuit suggests 5 merkins and 5 big boys at every light post, to keep us from moving too fast for Q to catch up. Followed this pattern all the way from the restrooms around the park by the flagpole to the AO.

Still no Q. Mayberry suggests rolling the exercise die while we wait. Many planks.

Hey, it’s 7:00. Oh well. No Q ever showed up. Maybe next week!

MARY:
Planx and Planx and Planx
COUNT-OFF & NAME-O-RAMA
5 PAX today
CIRCLE OF TRUST/BOM:
Garrison Keillor sign-off: “Be well, do good work, and keep in touch”. Plus, in light of his harrassment scandal: “Keep your hands to yourself”. Which is also appropriate in today’s environment.
MOLESKIN:
Extra kudos to Charger… Right up until 6 it looked like a choice between a beatdown and donuts. Charger picked a beatdown.
ANNOUNCEMENTS:
Murph on Memorial Day at the Pound. 10th anniversary at Cape Fear in January.