F3 Knoxville

Tag: Waxjob

Walk Softly and Carry a Big CMU

THE SCENE: Mid fiddies and overcast
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

  • 10 x tempo merkins
  • 15 x overhead claps
  • 15 x Imperial Walkers
  • 20 x Mountain Climbers

THA-THANG:
Grab CMUs and mosey to skate park. 100 reps of each exercise, mosey to the Golden Gate and back between exercises.

  • Curls
  • Squats
  • OH Press
  • Step-ups
  • Dips
  • Calf raise
  • Carolina Dry Docks

MARY:

Cash out at the ATM

COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
There is a whole lot of uncertainty floating around in the news and it’s creating a whole lot of fear. We can’t see the future nor can we influence things like pandemic illness. We can, however, wake up every day and be a leader. We can lead our family, our friends, and our peers with a calm, steadfast discipline. Focus on the items you can control, and the rest will work itself out.
MOLESKIN:
It was great to see Gus and A-di-das make appearances today!
ANNOUNCEMENTS:
Hardship Hill and several convergances are upcoming, get involved if you want to participate!

Positive or Negative

THE SCENE: Insert info about the weather, etc.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Insert information about the warmup.
THA-THANG:
Start with a mosey to the pull up bars.

Randomly assigned:

Roll the dice- odd number go down the hill and do exercise, even go up the hill and do exercise. Number represents rep qty. always do 5 pull ups before you roll dice. If you roll doubles go back and do 5 more pull ups before running off. Exercises are:

  • merkins
  • iron mikes 4-ct
  • wide Merkins
  • lunges-per leg
  • diamond Merkins
  • squat jumps
  • shoulder tap Merkins

Told what to do:

Mosey around the corner to the sign and do 10 of  all of the above exercises.

Choose what you want to do:

Mosey to bottom steps . 3 exercises of your choice qty of 10.

MID WORKOUT MINI BOM: The three sections of the work out were parallels with our lives. The first section was Chance, when things happen in our lives without our control or anyone else’s. Although I don’t believe in Chance, God is always in control, it’s not necessarily something we see coming or can plan for. We can either take it positively or negatively. We can either work hard at work were dealt with or we can complain and break down because we are not in control. The second area was being directed or told what to do. Many of us have issues with this as we are brought up to be leaders and sometimes following orders is difficult. We can either take it and do what we’re supposed to do or moan and groan and say I would do it this way instead. The third area was our own choices. Where we are  able to dictate what we do in our lives. We can either live our lives in a positive manner we can live our lives in a negative manner. For all three of these scenarios, we need to ask ourselves what are we trying to accomplish. Are we going to be a blockade, or are we going to be a driver. And that’s all Tank has to say about that.

La-z-Boy takes over as Tank had to take his momma to the airport.

 Crawlbear up the stairs going towards the Rock, Rocky Balboa’s at the top, 25 OYO Merkins, 25 OYO Squats

mosey to AO

MARY: 

no time for any of that drama

COUNT-OFF & NAME-O-RAMA
12 pax
CIRCLE OF TRUST/BOM:
La-z-boy shared a great blog about the 43 best Jocko quotes. We will add it to the weekly email next week.

43 Bad-Ass Jocko Willink Quotes That Will Pump You Up

MOLESKIN:
Good work in the rain today. Pull up bars a awesome!!!!
ANNOUNCEMENTS:

Cardio Truck Stop

THE SCENE: Just above freezing
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

  • SSH IC x 20
  • Cherry Picker IC x 5
  • Tempo Merkins IC x 10
  • Ankle Rolls/Trunk Twists

THA-THANG:

  • FNG pick a number 1-20 – 16 Reps
  • 1/3 Mile lap with
  • Box Jumps, Pull-ups, Dips, Merkins, 4 ct Flutters
  • After 6ish laps – mosey to Soccer Field
  • I-40’s
  • Trace the lines of the soccer field – Bear Crawl Forward, Karaoke side to side, back peddle… backward
  • Mosey back to AO
  • Sprints for the Win – 2 Sprints to 1st light, 2 Sprints to the 2nd light, and one all the way through

MARY:
Stretch it out
COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
March is Mental Health Month for F3. This is a great place for men who need a workout and fellowship. If there’s a man in our world that needs more than that, it’s okay. Sometimes guys need a Psychologist or Medication to correct a chemical imbalance. That’s not for us to decide. We’re here to encourage men.
MOLESKIN:

Got lucky that the number selection didn’t backfire. Wasn’t exactly what I had planned but it worked out for us. We didn’t have a bit of creativity on names for the FNG so we landed on the predetermined He-Man as promised. Bartman had a sweet van.

ANNOUNCEMENTS:
JUCO Convergence – Hardship Hill Builds – Hardship Hill Event – Tennessee Convergence in October

ImpromQ

THE SCENE: Great. Just great. No, really, it was great. Like I’m not being sarcastic or whatever, really nice. I swear! Dropped my daughter off at the Chapel for FiA, and started walking up to the AO. Nobody on the calendar… Looks like it’s time for a Waxjob surprise beatdown!
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Made up on the spot, so I may not be remembering this right:
32 SSH IC (just until Swimmies decided which daggum shirt he wanted to wear)
5 Cherry Pickers
10 Tempo Merkins
20 LBAC each way
20 Overhead Claps
10 Tempo Squats
10 Crabettes

THA-THANG:
Mosey over toward Baby Everest. Make a quick 180 around the truck in the parking lot and back to the AO because I forgot my phone… Now on to Baby Everest for realz

11s – Start with one squat jump at the bottom, 10 merkins at the top. Bernie up (of course)
10x V-Ups
10x Wide Merkins
5x Diamond Merkins
Mosey around to the bottom of the hill.
Back up the hill! This time, Crawl Bear.

Mosey back to the AO just to pick up the Exercise Die, and head down to the playground for random Tabata.
Roll an exercise and do 4 rounds of 20s on, 10s rest:
Burpees
Crab Walk
Merkins
Plank (did this one for two rounds of a full minute each)
Water Break! (Run to the water fountain. It’s too close. Add 5 burpees)
Calf Raises (single leg)

MARY:
Just a little time left…
20x LBCs (4ct IC)
A tiny bit of Row your Boat

COUNT-OFF & NAME-O-RAMA
5 strong today
CIRCLE OF TRUST/BOM:
Not much due to the short planning period… Received more than I gave. Thanks guys!
MOLESKIN:
Kudos to Gibbler and Hot Tub on the pre-ruck!
ANNOUNCEMENTS:
JUCO Convergence! March 28! Be there!

Irken/Dirken Biscuit

THE SCENE:

32 degrees, snow flurries at a NEW AO – Name TBD – Finally Named Shamrock

F3 WELCOME & DISCLAIMER

done.

WARM-O-RAMA:

  • 20 SSH
  • 20 Cherry Pickers
  • 20 Mountain Climbers
  • 10 Crab Climbers
  • 20 Mountain Parkers
  • 10 Crab Parkers

The Thang: Irken Dirken Biscuit

Go tour the campus and for every incline do 10 Dips, 10 Dirkens, and 10 Irkens.
The inclines are small hills, benches, and stairs. There were also a few side tracks we took.

The first side track/warmup was a Mtn Climber + Lizard stair climb.

  1. Bear crawl up right beside the stairs
  2. Lizard crawl down the stairs = Stagger Merkins as you progress down the stairs crawling
  3. Lizard crawl UP the stairs = Stagger Merkins as you progress UP the stairs
  4. Reverse bear crawl down right beside the stairs

The second side track was a bear crawl stair loop with 10 Dirkens and 10 Irkens at the stairs.

The third side track was 10 Hill climbs and 10 Dirkens and 10 Irkens after the 10 hill climbs.

Then progressed to the Six picnic tables . For each picnic table do 10 Dips, 10 Dirkens and 10 Irkens.

Then mosey to pull up bar. Al Gore hold while your brothers take turns doing three reps of MAX # of Pull ups.

Almost out of time. Mosey around the campus and do 10 Dips, on the benches and marvel at the infinite workout possibilities on campus.

MARY:

No time for Mary

CIRCLE OF TRUST/BOM:

Drive a Steak – Read out of Joshua 22 – Acknowledging there is ONLY one God, The Rubenites erected a controversial Alter to honor God. At first it was mis-understood, but then when explained, it brought Glory to God and was accepted. What steaks in the ground are you driving to educate your kids and future generations about what it means to be a Christian. This Catholic school invested heavily (driving a steak for future generations) in the combination of permanent “monuments” in which to teach future generations about Jesus. We are very grateful to have the privilege to be able exercise on this Holy ground and potentially call it the home of a new F3 AO.

ANNOUNCEMENTS:

Welcome two FNG’s – Chicken Wing (Sam) and Hoopti (Kyle). Please tell your friends about this new locations. Let’s make it a permanent addition to the flourishing F3 Knoxville group.