F3 Knoxville

Tag: Waxjob

50-50-50

THE SCENE: Post downpour and Humid
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

  • SSH IC x 50
  • Tempo Squats IC x 50
  • Stretch it out

THA-THANG:

  • Mosey to Marsha field
  • 50 Ranger Merkins
  • Bear Crawl to Qtr Field
  • Run to Midfield
  • 50 Bobby Hurley’s
  • BC/Run
  • 50 Heel Tap Merkins
  • Mosey to Los Baños
  • Dora style – Partner up
  • 50 Inverted rows
  • 50 underhand rows
  • 50 JV Rockettes
  • 2 Rocky tops on the turn
  • 50 4ct Am Hams
  • 50 BBS
  • 50 Flutters
  • Mosey to the benches
  • 50 Derkins
  • 50 Box Jumps
  • 50 Ierkins
  • Had to make this up on the fly, long mosey back to Marsha field.
  • 50 Star Jack’s
  • 50 Iron Mike’s
  • 50 Merkins
  • With full field length suicides

MARY:
50 Imperial Walkers
COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
Talked about the Iron Cowboy, he ran 50 Iron Man Triathlons, in 50 Days, in 50 states. Biggest take away is what’s hard for me is hard for me and what’s hard for you is hard for you. He told this to a fan who was in awe of his accomplishment.
MOLESKIN:

ANNOUNCEMENTS:

Billy Matterhorn VQ

THE SCENE:  Dark and Rainy
F3 WELCOME & DISCLAIMER: Not a professional. First timer.
WARM-O-RAMA: Learned how to count with SSHs IC and did some Cherry Pickers IC for good measure.
THA-THANG:
Mosey to the base of the Matterhorn.  10 burpees. Pointed out stop line for the run.  Mosey to Pavillion for Billy Madison Self-Study. Run from Pavillion to the base of Matterhorn and back.  On return to the Pavillion, perform first exercise, then keep adding exercises with each subsequent lap.

  1. Burpees x 10
  2. American Hammer x 10
  3. Merkins x 10
  4. Box Cutter x 10
  5. Flutter Kicks x 10
  6. Star jacks x 10
  7. Plank jacks x 10
  8. Carolina Dry Docks x 10
  9. Big Boy Crunches x 10
  10. Diamond Merkins x 10

Mosey back to Dog Pound.

MARY:
More Merkins and some planks

COUNT-OFF & NAME-O-RAMA
14 HIMs
CIRCLE OF TRUST/BOM:
Carry one another’s burdens.
MOLESKIN:
Prayers for those struggling with addiction.
ANNOUNCEMENTS:
Brolympics coming up

Doubtfire almost went swimming

THE SCENE: Perfect gloomy morning. 53 degrees
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
The obligatory SSH, cherry pickers, some burpees and a little of this and that
THA-THANG:
Mosey around the park a little. And stopped at the upper lot for some DORAs. Partner up for totals of 50 burpees, 200 Merkins, 300 squats. Partner runs down lot and around island (100yrds +-) while partner 2 does exercises.

After that we hit the parking lot lines for some suicides. Each time you got back to start you did 1 burpee. Total of 15 lines (I think)

then mosey around some doing some Mary Lou Rettons on the concrete snake ramp up and down.

Mosey to splash pad or 7s with dips and decline Merkins. Mosey back to AO stopping for 10 pull-ups.

MARY:
box Cutters x25, some yoga leg and arm raise stuff and 10 more Merkins
COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
2 are better than 1. Work with your brother to help further God’s kingdom. Psalm 133
MOLESKIN:
Doubtfire dodged a bullet this morning. His back was hurting him and he put out a last-minute post at 4:33 AM asking for coverage. None of us saw the message until after we got started. We were all discussing what we would do to him at the equalizer for missing a Q. We landed on jumping in the water. Fortunately for him he got in the text before. Get better soon Doubtfire!

On another note there was a gentleman there at the flagpole with all kinds of stuff laid out, lights incense rugs etc. He was very friendly, and we invited him to join us next Wednesday.

ANNOUNCEMENTS:
Cross bar is in need of a job. He’s an industrial engineer but it impressive background. Maybe looking for something in construction as well. Prayers for him to find something quickly.

Matterhorn BurpeeFest

THE SCENE: PAX consensus said 43 degrees and chilly
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH x 20 IC
Baby arm circles x 10 IC (each way)
Imperial Walkers x 20 IC
Cherry Pickers x 5 IC

THA-THANG:
Mosey to Matterhorn and Partner Up for Matterhorn Dora Ladder

  • Partner 1 – run to first light; Partner 2 – 100 merkins, switch
  • Partner 1 – run to second light; Partner 2 – 200 burpees, switch
  • Partner 1 – run to first light; Partner 2 – 300 V-Ups, switch

Mosey around boats
(5) 8 Count Body Builders on command

Mosey to AO (Waxjob called for Jail Break)

MARY:
Ab Cycle: Flutter kicks x 20 IC; Hello Dolly x 20 IC; Reverse Crunches x 15 IC
Box Cutters x 20 IC

COUNT-OFF & NAME-O-RAMA
Use the TAGS on right-side to record PAX (BE SURE TO INCLUDE YOURSELF) in attendance. Be sure to select the AO in CATEGORY above TAGS and then delete these notes!

CIRCLE OF TRUST/BOM:
“A key to success is playing the hand you were dealt like it was the hand you wanted.” -Inky Johnson.

MOLESKIN:
Mumble chatter was high today even throughout the burpees. PAX pushed hard and kept YHC motivated to push to the end.  Success was had throughout the workout with the only audible being the 300 V-Ups.  I believe we hit about 1/3 of those.

ANNOUNCEMENTS:
Goliath at the Gorge this weekend.  See @Tank for details
Pray for Lady Junk – continued chemo treatment but prognosis is looking good.
Pray for Excite Bike’s family.  BIL passed away last year and family is still struggling.

Earning the Truck Stop name

THE SCENE:  60’s nice.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

  • stretches & such

THA-THANG:
Running with pain stations.

  • Went up the Watt Rd hill: merkins x10, squats x10, flutter kicks x10
  • ran back to the playground:  pull-ups x10, squat jumps x10, big boys x10
  • ran to the truck stop:  pickle pounders x10, monkey humpers x10, reverse cowgirls x10
  • ran back to the AO:  finished with more pickle pounders x10 just for fun.

MARY:

COUNT-OFF & NAME-O-RAMA

Tank, Waxjob, Wagon Wheel, Driftwood, Mayberry, Frosty, Butters, Charger, Bartman

CIRCLE OF TRUST/BOM:

MOLESKIN:

Fun workout today.  We did all the exercise at the Truck Stop around back where all the trucks park overnight.  I’m sure we looked good!

ANNOUNCEMENTS: