F3 Knoxville

Tag: Waxjob

White Winter Hymnal

THE SCENE: Chilly
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

  • Farmer carry CMU to the can
  • Mosey to tennis court
  • Stretch it out

THA-THANG:
3 Supersets 5x through

  • 15 Double CMU Row, Crazy 8 curls, 12 Hi-Row
  • 10 curl and press, 20 OH Press, 20 Decline shoulder taps
  • 10 Thrusters, 20 Squats, 20 CMU step ups

MARY:
4 Burpees, 40 squats — Day 4 ✓
COUNT-OFF & NAME-O-RAMA
4 Bros
CIRCLE OF TRUST/BOM:
The group each shared battles with illness and specifically cancer that people in our circles are going through. BOM – was a story about my high school football coach drilling us into the dirt. When we were getting tired, he told us that we can’t quit and that he wanted to hear us yell back, “You can’t break me Coach!” Whenever I start breaking form or start getting tired, I try to remember that,  “You can’t break me!”
MOLESKIN:
Pentatonix was playing in the background as promised.
ANNOUNCEMENTS:
Convergence

Prayers for the Junk Family and Bartman’s co-worker.

THE GOLDEN ROAD

THE SCENE: Low 50s and damp
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Static Stretching, Descending Burpees (x10,  x9, x8, x7, x6, x5) – Co-Q Bartman
THA-THANG:
Mosey to strip center parking lot for 15 more Burpees.

Mosey on to the base of Jucomanjaro. 8 cones spaced out going up to the summit. Each cone marked with an exercise.   Battle Buddies complete 50 reps total as a team, one exercising while the other runs to next cone and performs 3 hand-clap Merkins before running back. Once reps complete, teams move to next cone and repeat, making our way slowly to the top. Exercises: Jump Squats, LBCs, Incline Merkins, Monkey Humpers, Freddy Mercury (4ct), Decline Merkins, Windmills, SSHs.

Once PAX reached the summit, we were greeted by Waxjob, levitating amongst four blazing torches of fire and the Golden CMU perched atop of a large log seemingly engulfed in flames. Bartman presented the Golden CMU to JUCO but required exercises called by Judge Judy (10 Burpees) Booster (100 calve raises) and Spotter (25 Harry Rockettes) before it was handed over.  Judge gave a short speech about Spotter’s awesomeness and announced Spotter would be keeper of the CMU – well deserved!

Pax jogged back down the mountain with the inflamed torches ablaze. Once torches were extinguished in the duck cesspool, PAX performed Merkins – x40, x30 and x10 before circling up for MARY at the shovel flag.

MARY

Really slow Peter Parkers – Co-Q Bartman
COUNT-OFF & NAME-O-RAMA
32 strong


CIRCLE OF TRUST/BOM:
Judge Judy told a story of a hostage situation he encountered at work and the tremendous leadership and bravery displayed by law enforcement during the event.  What difficult Jester in your life is Christ asking you to clean up? Do you have the courage to obey his command, even when it feels like too much to ask?
MOLESKIN:

Golden CMU handoff was absolutely epic. Thank you Bartman for co-Qing with me and Waxjob, La-Z-boy and Code Brown for making the ceremony so creepy, yet awesome.
ANNOUNCEMENTS:
Abscess traveling to Cleveland for 1 year anny.

Cherry on top

THE SCENE: Just below freezing, so Wax Job could claim Polar Bare Club
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH x20, Cherry Picker x4 (b/c 5 is just too much), Rockettes x10, Tempo Squats x10, BAC x 10

THA-THANG:
Partnered up, grabbed CMU’s and headed to outhouse.

DORA — Completed 100 reps of each of the first exercise.  While one partner was working on that, other partner ran to fence at tennis court and completed 5 reps of the other exercise.

  • CMU Squat — Merkins
  • Bench Press — Flutter-kicks
  • Curls — BBS
  • Lunges — Burpees
  • Shoulder Press — Iron Mikes
  • Box Jumps — Monkey-humpers
  • CMU Swings — Box cutters

After completing this, mosey up the hill for a Route 66 of Merkins (the cherry on top).

Indian Run back to AO.

MARY:
Australian Snow Angels x 20, Box cutters x 15.

COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
Colossians 1:9-10 — 9 And so, rfrom the day we heard, swe have not ceased to pray for you, asking that tyou may be filled with the knowledge of his will in all uspiritual wisdom and understanding,10 so as vto walk in a manner worthy of the Lord, wfully pleasing to him: xbearing fruit in every good work and increasing in the knowledge of God.

We need deep roots to bear more fruit.  Just as we discipline ourselves in exercise, let’s discipline ourselves to study God’s word, to know Him, and to bear fruit in every good work.

7, 5, 3 + Some Miles

THE SCENE
39 and Clear

THA-THANG
Ruck to Bearden Hill Rec Center (app. 2 miles)

PT (All exercises with ruck unless noted)
Circuit x7:
10 Squats
10 Overhead Presses
10 Upright Rows

Farmer Carry the length of the field (ruck in the rt. hand going down, in the left coming back)

Circuit x 5:
10 Bent Over Rows
15 Ruck Swings
10 Russian twists
10 Curls

Farmer Carry the length of the field (ruck in the rt. hand going down, in the left coming back)

Circuit x3:
10 Lunges (each leg)
10 Ruck Sit-ups
10 Chest Presses
10 Tricep Extensions
10 Burpees (no ruck)

Farmer Carry the length of the field (ruck in the rt. hand going down, in the left coming back)

Ruck back to SP (app 2 miles)

Cash Out
40 4ct Flutter Kicks, 20 Chest Presses
30 4ct Flutter Kicks, 15 Chest Presses

 

COT
Pray it out and crush the day!

THE SCENE: Cold and Snowyish
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Walked through the importance of cadence and how to call it.

  • SSH IC * 15
  • Merkins IC * 15
  • Imperial Walkers IC * 15

THA-THANG:
Mayberry took over

 Partner Workout

  1. 50 pullups
  2. 50 Burpees
  3. 100 Merkins
  4. 100 V-Ups
  5. 200 Squats
  6. 200 gas pumpers
  7. Alternate between SSH, Flamingos and Step ups

MARY:
I-Beam took over and showed us how to run the ab cycle.

  • Six Minutes Of Mary aka 6MOM Routine, Mary An abdominal #Routine of no specific composition as long as it promotes #TBQ.  Inspired by psycho-killer with the 7-minute ab workout in Something About Mary.

COUNT-OFF & NAME-O-RAMA
14 strong
CIRCLE OF TRUST/BOM:
Junk delivered a great message that can be found here: https://f3knoxville.com/not-my-timing-but-yours/

Also, walked us through the importance of the BOM for our PAX. How the BOM is one of the biggest parts of F3 and shouldn’t be glossed over.
MOLESKIN:
Great turnout on a cold snowy day. We met at the Pav-A-Lon and had coffee brewing for coffeeteria at the end of the workout. Hardbody really brought donuts!!! Hopefully we demystified the Q and we’ll see a couple of guys jump on rotation.
ANNOUNCEMENTS:
Hardship Hill obstacles, 3rd F on 12/7