F3 Knoxville

Tag: Waxjob

Track meet

THE SCENE: Clear, cool, and collected
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Deconstructed SSHs x10
THA-THANG:
10 cones, 20-15-10-5

  • Merkins
  • Squat jumps
  • Dry docks
  • Lunges
  • Pull ups 1/2 the reps
  • Gas pumpers
  • Dips
  • iron mikes
  • Diamond merkins
  • russian dancers

once going thru 5 reps go back up 15.

MARY:

Lost track of time. No Mary

COUNT-OFF & NAME-O-RAMA

8 pax

CIRCLE OF TRUST/BOM:
Positive reinforcement. Example of lax team  Playing as a team and playing much better with positive coaching.

“Similarly, encourage the young men to be self-controlled. In everything set them an example by doing what is good. In your teaching show integrity, seriousness and soundness of speech that cannot be condemned, so that those who oppose you may be ashamed because they have nothing bad to say about us.”
‭‭Titus‬ ‭2:6-8‬ ‭NIV‬‬

MOLESKIN:

its cold

ANNOUNCEMENTS:
BroLympics, family day

No toys for Swirly

THE SCENE: fog and 32
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
We warmed up some
THA-THANG:
Mosey to baseball field by playground,  team up for a dora.

  • 150 dips
  • 250 merkins
  • 350 squats

Partner runs up hill to outhouse and does 10 easy ups.

Mosey aimlessly and finish at watt rd. Field for ascending suicides.

Run to goal box, 2 merkins

Bernie Sanders back to end line,  4 merkins

Repeat process to midfield,  far goal box and far end line.  Increase by 2 merkins each time.

 

Repeat with squats instead of merkins.

Mosey to AO stopping a few times for planks, merkins. etc.

MARY:
We did abs
COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
Be bold for Christ
MOLESKIN:
Insert any personal comments, notes, devotion content, etc.
ANNOUNCEMENTS:
Brolympics and picnic sign up

Rise of Q-Bacca

One comment

THE SCENE: 70 degrees.  On Halloween.  Really.  Oh, and rainy too!
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Storm Trooper Surrenders (SSH) x25 IC
Tie Fighters x15 IC each way
Imperial Walkers x15 IC
Failure to Launch x8
Womp Rat Kicks (Rockettes) x15 IC

THA-THANG:

Time to learn the ways of the Force! Begin with the Light side

Mosey to the bottom of the Sarlacc Pit (Baby Everest)

All excercises x11 (one for each film)
Start with Lunges, escape the pit, then mosey back along the path. Then lunges and walkers.

-Lunges (each leg)
-Imperial Walkers (4ct)
-Gorilla Humpers (4ct)
-Hand-release Merkins
-Taps (shoulder… 4ct)

Kessel Run (up and around the parking lot, down to the playground), completed in less than 12 parsecs.

Now it’s time to discover the power of the dark side…

Same as previous routine, except Wookie (bear) crawl from the playground entrance out to the street between rounds.

-Derkins
-American Hammers
-Ranger Merkins
-Knees to Chest (hanging from swingset)

Force is in perfect balance… Completed both routines just in time to return to AO

MARY:
None today!
COUNT-OFF & NAME-O-RAMA
Five padawans today, including FNG Baby Boomer (Norm Vaughn)
CIRCLE OF TRUST/BOM:
The struggle between light and darkness is real. But it’s not between two “sides” of the same coin. Light and darkness are opposites. And the light is not just one side of some impersonal “Force”. The Light is a person.

John 1:3-9
All things were made through him, and without him was not any thing made that was made. In him was life, and the life was the light of men. The light shines in the darkness, and the darkness has not overcome it. There was a man sent from God, whose name was John. He came as a witness, to bear witness about the light, that all might believe through him. He was not the light, but came to bear witness about the light. The true light, which gives light to everyone, was coming into the world.

MOLESKIN:
So I got this Chewbacca onesie about a month ago. Thought it would be great for a Halloween Q. Surely by October it’ll be cold enough to wear this thing. So I committed. And then it was 70 degrees. Hope the smell washes out…
ANNOUNCEMENTS:
Brolympics! Sign up! Canned food! Bring it!

21 Gun Salute

THE SCENE: A brisk 55 degrees
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH x21 IC
Imperial Walkers x21 IC
Dive Bombers x7 IC (we multiplied by 3 in our heads to get to 21)
Arm Circles x10 IC (forward), x11 IC (backward)

THA-THANG:
Mosey to the boats
21 minute AMRAP

  • 400 meter run (thanks LZB for the measurement)
  • 9 Carolina Dry Docks (CDD)
  • 21 Merkins
  • 21 Jump Ups
  • 15 Burpees

Mosey to Matterhorn
Round 1: CDD x21
Round 2: CDD x21, Squats x21
Round 3 CDD x21, Squats x21, LBC x21
Round 4 CDD x21, Squats x21, LBC x21, Flutter Kicks x 21 (4 count)

Mosey back to AO

MARY:
Abs:

Ab Cycle

  • Flutter kicks x21 IC
  • Hold feet 6 inches off ground
  • Box cutters x21 IC
  • Hold feet 6 inches off ground
  • Reverse crunches x21 IC

COUNT-OFF & NAME-O-RAMA
16 PAX:  I-Beam, Mayberry, La-Z-Boy, Tweetie, Bluecross, Aladin, Driftwood, Wagon Wheel, Excitebike, Ramrod, Cavalier, Mouthwash, Wallball, Waxjob, Repeat, Jackie Joyner
CIRCLE OF TRUST/BOM:
Nothing to see here folks!! #unprepared
MOLESKIN:
ANNOUNCEMENTS:
Continued prayer for Lady Junk, Brolympics on 10/9 with picnic and evening beer ruck to follow, can drive this week and next and Dog Pound getting some pull-up bars.

OFFICERS EAT LAST

THE SCENE: 50s and foggy
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
LBAC F/B, OHCs, Temp Sq, TN Rock’n Chair
THA-THANG:
Mosey to Light Poles on East side of campus.  Lunge to each pole and perform 5 reps of The World’s Greatest Merkin. 10 poles in all.

Mosey to Large Parking Lot and Battle Buddy up.

One partner runs across Parking lot and back while other does ab exercise.  When runner returns, he rescue drags partner 10 yards to next parking lane. Rinse, Switch, and Repeat – making our way across the lot.

Perform 4 Cool Down short distance runs in parking lot (50%)

Mosey back to Shovel Flag.

MARY:
N/A
COUNT-OFF & NAME-O-RAMA
26 Strong – with 2 FNGs (Curveball and Butcher)


CIRCLE OF TRUST/BOM:
When US Marines eat together, the Officers and Senior Leaders eat last and often serve their subordinates food before they finally get to eat (if there is enough food left).  This is a symbol and demo of their servant leadership philosophy.  What kind of leader are you? Do you go home after a long day and expect to be served? Or are you serving? When you sit down with your family to eat, are you the first to order or fill your plate? Or do you take care of your wife and children first? When entering a restaurant with coworkers, are you rushing to get in the order line? Or are you holding the door so others can go? Leadership sometimes can be a simple act – you don’t need words.
MOLESKIN:
N/A
ANNOUNCEMENTS:
Food drive!