F3 Knoxville

Tag: Waxjob

55!

AO: asylum-am
Q: Hands
PAX: Hands, Matlock (Bill Maddox), P3, Pac-man, Rainbow, Sawdust, Tropicana, Waxjob, Grandslam
FNGs: None
COUNT: 9
WARMUP: 55 Merkins, Tie Fighters, some stretching.

THE THANG: Carry your concrete friend up Baby Everest and then shuffle over to the trail. We had 10 cards with an exercise and a mode of transport. Cards were drawn, exercise done for 45 seconds, transport to next light pole. Mosey back at 6:12.

MARY: No time

ANNOUNCEMENTS: Escape from Haw Ridge is coming.

COT: Keep the faith, be a leader and role model. Things will change but it may take several years.

Go you Chicken Fat, Go!

AO: shamrock
Q: Eliza
PAX: Dumpster Dive, Base Salary, Curveball, Eliza, LeBling, Lizzy, Mermaid, Waxjob, Stitch
FNGs: None
COUNT: 9
WARMUP: “Go you Chicken Fat Go!”- Robert Preston complete with exercises

THE THANG: Part I: Mosey to the Pavillion. Complete sets of 12,10,8,6,4,2 of Step Ups, Derkins, Dips

Part II: Grab 2 CMUs. Murder bunny Merkin 6 parking spaces. 25 bench press, 25 curls. Lunge walk back to first CMU. 25 American Hammers, 25 Flutters. Lunge walk back and repeat exercises. Farmer carry back and rack em.

Part III: Elevens- squats and iron mikes OR rocky balboas

MARY: hello dolly’s, snow angels, captain thors

ANNOUNCEMENTS: respect q Wednesday with Stitch

COT: Post downrange even if it’s locally.

Tanning Bed weight workout

AO: the-farm
Q: Gibbler
PAX: Gibbler, Lightweight, Waxjob, Mayberry, @Charger
FNGs: None
COUNT: 5
WARMUP: the normal. Introduced Mayberryto the TIE fighter origins.

THE THANG: various weight bearing exercises using the tanning bed as a base. Used CMU’s to get a break with OH carries and farmer carries.

MARY: some good stretching

ANNOUNCEMENTS:

COT: we don’t control other people’s actions. We control our response. James Clear 321

Mortenson’s Big Question

AO: shamrock
Q: slappy
PAX: Curveball, Eliza, Waxjob
FNGs: None
COUNT: 4

WARMUP:
-back rotation stretch
-Mario’s
-armcircles
-wine mixers
-tempo merkins

THE THANG:
Running back and forth between the school entrance cover and the stadium entrance cover. Do 2 of the 20 listed exercises 17 reps each. Keep moving the whole time. Go back and forth between covered areas until Mary.

MARY:
Yup. Core stuff till times up

ANNOUNCEMENTS:
-lunch Friday
-Escape from Haw Ridge sign up & t-shirt order

COT:
Chris Mortenson died earlier this week from throat cancer. He was known as a classy and likable NFL journalist. He was entertaining, interesting, and players trusted him. He broke many important stories over the years, Such as the retirement of Peyton manning, and covered 33 NFL drafts. I found an interview that he did and I found his respons

“The one question (s) you should ask is-is there a God? Is Jesus who he said he was? What does that mean for me?”

Nothing about going for greatness. Making the most of life. Reaching for dreams. What it takes to be successful. Nope not that..

Just…”is Jesus who he said that he was?”

x.com/JasonRomano/status/1764420985732616282?s=20

Why? BeCauseway.

AO: the-farm
Q: Waxjob
PAX: I-Beam, Waxjob, Monstar, Mayberry
FNGs: None
COUNT: 4
A balmy 40 degree morning with a light chill breeze. Mayberry blessed with the Meat Sweats, so we were prepared for him to Elvis at any moment, but he persevered.
WARMUP:
SSH x15 IC
2x Burpees
5x Cherry Pickers
8x Trunk Twist
2x Burpees
15x LBAC each way
10x Tempo Squats

THE THANG:
Briefest of Moseys over to the Toaster to grab some toys. CMUs all around except for Mayberry whose hands are too soft to handle the rough, abrasive concrete surface, so he grabbed his weight plate.

Mall walk the long way to the base of the Causeway, pausing for 20x weighted BBS about halfway.

We have one cardboard at each end of the causeway, each with 6 exercises. One pax at the top, one at the bottom and one in transition at all times.

TOP:
OHP
Curls
Tri Ext
Squat thrust
Lawn Mowers
Alpos

BOTTOM:
Up/Over Merkins
Twist Lunge
Weighted V-ups
American Hammers
Plankle Taps
SSH

Due to the length of the Causeway, this took the balance of the hour.
MARY: None today
ANNOUNCEMENTS: Monstar sister (in law? sorry I forget…) is with child. Congrats and prayers for safe carriage.
COT: Be well, do good work, and keep in touch.