F3 Knoxville

Tag: Waxjob

Dog Pound Iron Pax week 3

  • THE SCENE: The dog pound Pavilon. Cooler than it has been recently.
    F3 WELCOME & DISCLAIMER
    WARM-O-RAMA: 
    Mayberry warmed up the crew
    THA-THANG:
    The Iron pax week 3  consisted of as many rounds as possible of the following exercises in a time period of 43 minutes.
  • 10 pull ups
  • 15 Burpee’s with jumping over CMU
  • 20 CMU curls
  • 25  squat thrusters with CMU
  • 30 gas pumpers (reverse crunches)

MARY:
Insert information about any additional post-THANG work (if applicable).
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:
Sadly we did not have a BOM. People took off pretty quick to work.
MOLESKIN:
Today was third Thursday coffeteria.
ANNOUNCEMENTS:
None

Bloom ‘n’ Idiot

THE SCENE: Mid 60’s. Mix of clouds and sun reflected off the moon.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH x25 IC
TN Rocking Chair x10 IC
Hindurkins x10 IC
Monkey Humpers x10 IC
Asphalt Kissers x10 IC
LBAC x15 each way IC

THA-THANG:
Mosey over to the playground
Max strict pullups. When chin can’t get over the bar, hold bent-arm hang until fatigue and gravity tag team you to the ground.
Run a lap around the parking island, head to the corner of the soccer field

Figure 8:
Traverse the field in a figure 8 pattern – 8 legs, 8 corners.
For the traverse legs, alternate between mosey and bear crawl.
At each corner, alternate between 20x 4-ct Monkey Humpers and 20x Merkins

Back to the playground – Repeat max pullups and bent arm hang

Mosey to the concrete bleachers – 10x Triple Step-Ups

Broad Jump/Bunny Hop all the way up the hill, Bear Crawl back down

MARY:
25x Flutter Kicks IC
10x Side Crunches each side IC

COUNT-OFF & NAME-O-RAMA
Just two today… Driftwood (Bloom) and Waxjob (Idiot)
CIRCLE OF TRUST/BOM:
Short word today… Isaiah 6:8 – And I heard the voice of the Lord saying, “Whom shall I send, and who will go for cus?” Then I said, “Here I am! Send me.” Listen for his call. Volunteer!
MOLESKIN:
The lactic acid burn of Monkey Humpers is really something else… Especially after the squat thrusters of the IPC yesterday.
ANNOUNCEMENTS:

Sprinting through 2nd hand smoke

THE SCENE: Low 70’s & muggy

F3 WELCOME & DISCLAIMER


WARM-O-RAMA:

  • Tempo Squats
  • Cherry Pickers
  • Rockettes
  • Tempo Merkins

THA-THANG:

  • Sprints on the Matterhorn.  8 cones up the hill – sprint to each cone in descending order.  Stop & wait on the 6 at the bottom between rounds.
  • Route 66 around the parking lot.  Merkins & Big Boys at each light pole increasing by 1 at each pole.
  • 7’s on baby Everest.  Carolina Dry Docks @ top;  Squats @ bottom.
    • Had to call this after 2 rounds due to time

MARY:

  • Dealers choice
    • Boxcutters – Sparky
    • Row, row, row your boat – Waxjob

COUNT-OFF & NAME-O-RAMA
12 HIMs.    Tweet-E, La-Z-Boy, Driftwood, Sparky, Ribbed, Waxjob, Bowflex, Tank, Mouthwash, Mustard, Wagon Wheel, Bartman

CIRCLE OF TRUST/BOM:

Talked about the fact that we are made for relationship and to be looking out for other men who share common experiences with you.  We often think we are going through hard times alone and that no one could understand our situation.  The fact is, other people have dealt with similar situations to those that cause us worry and pain.  It could be the reason you are going through your current bout with pain is so you can support a fellow man when he is struggling and needs someone to lean on.   So, if you find others dealing with the same issues you have dealt with….use that as an opportunity to engage with them and lift them up.

MOLESKIN:

We had a first today:  while sprinting the matterhorn a car came down the hill following a dog.  Turns out they were “walking” the dog while chain smoking a pack of cigarettes.   Nothing quite like sprinting through 2nd hand smoke!

ANNOUNCEMENTS:

Truckin’ To The Pound this weekend.   6am at the Truck Stop.

IPCwk2 – Dog Pound

THE SCENE: Dark and Sweaty
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Burpees OYO x 10
THA-THANG:

  • Hey watch dis’ ^^^^^^
  • Thanks to Tank for helping set this up!

MARY:

I was still running laps, not sure what happened.

COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
I apologize, I thought it was way later than it was and didn’t want to hold anyone up. But it is the truth! You men encourage me everyday and ensure that I stay humble! Thank you.
MOLESKIN:
Majority of the PAX showed up early, Blue Cross and Proton showed us they could have started late if they wanted to. Sparky piped up later on GroupMe to eradicate ANY DOUBT that each man that showed up today, is an absolute HIM. It’s hard not to compare where we are, against where other people are. We have to remember that oftentimes, we are comparing our beginning to someone else’s middle. Or our middle to someone else’s end. We’re all in different seasons and it’s important to embrace where we are today and keep pushing to better ourselves. 

No man left behind, no man left the same. 

ANNOUNCEMENTS:
TTTP This Saturday – forgot to plug this too!!

Full Body Burn

THE SCENE: Beautiful calm morning.  Watch out for Ants
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Cherry Pickers, SSH, Partner Leg Swings

THA-THANG:
Reverse Indian Runs to CMU pile: Squats, Merkins, Burpees

4 Corners (75% mosey on the long stretch, recovery mosey on the short stretch).  Drop last Corner each round until only 1st Corner remains:

  • 1st corner w/ CMU’s
    • 25 Squats
    • 25 OH Press
  • 2nd corner(4 count)
    • 25 Freddie Mercuries
    • 25 Flutter Kicks
  • 3rd Corner
    • 25 Merkins
    • 25 Plank-Ups
  • 4th Corner
    • Superman Hold – 30 Seconds
    • 50 Feet Crossovers (single count)

Upper Body Burn

  • 25 Curls
  • Jog to other end
  • 5 Burpees
  • Jog back to start
  • 25 Tricep Extensions
  • Jog to other End
  • 5 Burpees
  • Jog back to start
  • 15 Curls
  • Jog to other End
  • 5 Burpees
  • Jog back to start
  • 15 Tricep Extensions
  • Jog to other end
  • 5 Burpees
  • Jog back to start
  • Calf Raises

MARY:
No Time for Mary!
COUNT-OFF & NAME-O-RAMA
25 Hims
CIRCLE OF TRUST/BOM:
A strong-hearted man mean having the power and freedom to be the man you want to be, no matter the circumstance and also knowing the only real and true thing about us is what God says about us

Faith is never static… If it is not increasing, it is decreasing.  Just like we exercise our bodies, we need to exercise our faith each day.
MOLESKIN:
Prayer Requests: Pool Boy – Finances/Family, Judge Judy – wife’s anxiety, Mr Rogers, Jim Johnson

ANNOUNCEMENTS:
N/A