F3 Knoxville

Tag: Waxjob

All For His Glory

THE SCENE: Steamy
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
LBAC (f)/(b), Tempo Merkins, MCs, Tempo Squats, Calve Raises
THA-THANG:
Mosey to East side of campus. 10 light poles (30yds-40yds apart) along road. Lunge to each pole, stopping at each one for 10 Werkins, 10 Merkins, 10 Diamond Merkins. PAX made 8 poles.  No walking or running allowed – only lunging.

Slowsy to adjacent large parking lot.  P1 does ab exercise while P2 does distance run. P2 returns and rescue drags P1 to next parking lane. Switch and repeat across entire lot.

MARY:
Imperial Walkers, Pickle Pounders, Freddy Mercuries, “Row Your Boat” by Waxjob.
COUNT-OFF & NAME-O-RAMA
Lucky 13
CIRCLE OF TRUST/BOM:
1 Corinthians 10:31.  Everything you do, do for His glory.  You are either making Him look good, or making Him look bad.  Choose the former – be a good ambassador for the Lord. in everything we do.
MOLESKIN:
Spotter told me his legs were shot before the workout……..I’m so sorry.
ANNOUNCEMENTS:
Prayers for Commission and his friend who is battling alcohol addiction.

Ruck

THE SCENE: a crisp 55 and BEAUTIFUL
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Ruck a little, carrying 40# and 60# sandbags to watt road field
THA-THANG:
5 lion kings then 5 paces.  Repeat for length of the field.

Do 5 reps of the exercise then 5 paces.  Repeat this until reaching midfield then switch to the next exercise and repeat.

  • 5 OH ruck press, ruck OH for the paces
  • 5 ruck curls, wallball held ruck 90° for the paces
  • 5 ruck swings
  • 5 triceps extension

Finish with 5 ruck squats then 5 paces for the full field

Ruck coupons around the park to concrete bleachers for 20 incline merkins.

Continue ruck with coupons, stopping 3 times for 20 calf raises.

MARY:
Insert information about any additional post-THANG work (if applicable).
COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
Insert the WORD here.
MOLESKIN:
Prayers for butters family dealing with sickness
ANNOUNCEMENTS:
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.

Heavy Things I Cannot See

THE SCENE: Upper 50s with a light breeze a.k.a freakin’ gorgeous
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
10 burpees OYO

9 burpees OYO

8 burpees OYO

7 burpees OYO

6 burpees OYO

5 burpees OYO

4 burpees OYO

3 burpees OYO

2 burpees OYO

10 burpees OYO

The PAX caught on to this quickly and whined consistently, but once you start Shock & Awe you can’t let off the throttle!
THA-THANG:
I requested the PAX bring some heavy things to play with today and they delivered a variety of coupons including medicine balls, a cannonball, some sandbags, dumbbells, and CMUs. We assembled into a straight(ish) line with every other PAX holding a coupon.

The PAX moseyed along until the poor soul carrying the 60# sandbag went silent. We then stopped to swap up who was carrying coupons. Each time we stopped to pass coupons we performed 40 reps of merkins, squats, dry docks, or star jacks at the Q’s discretion.

This continued until we reached the staircases. We dropped our coupons and Crawl Beared up the steps and then ran to the top. Once the 6 arrived, we bear crawled back down (including the steps, thanks to Mayberry’s good example) and picked up our coupons to continue towards the Pa-va-lon.

Inside the Pa-va-lon we performed 3 sets of the following

  • 10 x pull-ups
  • 15 x box jumps
  • 20 x dips
  • 25 x derkins

We picked up our coupons from here and rolled back to the AO with a few coupon swaps and then rocked a set of Shoulder Blasters for good measure.

MARY:

I really regret we didn’t have time to shred our core. Guess I’ll make up for this on the next Q…
COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:

https://f3nation.com/2019/03/17/shorties-q1-6/

“The IMPACT (for good or bad) that a man has on his children cannot be underestimated

The quality of a man’s relationship with his children defines the quality of their relationships with everyone else for the rest of their lives. If he is absent, they will be distrustful. If he is capricious, they will be unjust. If he is cold, they will be withdrawn. But, if he is present, just and warm the HIM will have imprinted upon his children’s hearts a template of relational success upon which they can rely throughout their lives. They will in turn pass it on to their Shorties. In this way, the IMPACT is infinite.”

I discussed these words with the PAX and highlighted how important this relationship is. We often take the blessings of our 2.0s for granted amongst the stress and anxiety that comes with them, but it’s impossible overvalue how critical our relationship with our kids (and with our fathers, for that matter) really is.

MOLESKIN:
Lot’s of new faces from the Aslyum and one PAX from Chicagoland. Thanks for trekking out to the Dog Pound, gents! Also, Shooter is welcome for the Phish reference in the title.
ANNOUNCEMENTS:

Crazy 48s

THE SCENE: 70s… Wet and muggy! Not raining though.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH x25 IC
Tempo merkins x10 IC
Rockettes x15 IC
Tie Fighters x10 each way IC
Hindurkins x10 IC
Tempo CDD x10 IC

THA-THANG:
Insert information about the workout.
Start in the parking lot:
1 lap around the lot, 24 Merkins at each end for 48 total.

Mosey to the Watt Rd field:
1 lap, 12 Merkins and 12 Iron Mikes at each corner for 48 reps of each exercise.

Mosey back to field #1:
1 lap, 8 merkins, 8 Iron Mikes, 8 hand-release dry docks at each corner plus midfield for 48 reps

Mosey to the upper field:
1 lap, run in a figure 8 to make 8 stops
6 merkins, 6 Iron Mikes, 6 hand-release dry docks, and 6 8-count body builders at each stop for 48 reps

Sure doesn’t sound like much, but we’re outta time!

MARY:
48x 4-ct Flutter Kicks IC
2 rounds Row your Boat
7 4-ct LBCs until time up!
COUNT-OFF & NAME-O-RAMA
12 PAX with one FNG knocked out a total of 356 Merkins and Dry Docks, according to Cornhole and Cosmo!
CIRCLE OF TRUST/BOM:
Today is my second F3versary… All of your HIMs have been a real encouragement to me, and I look forward to embracing the suck with you every time I post. I love you guys!
MOLESKIN:
When I was planning this Q, I wasn’t sure about that last lap around the field… Only 6 reps? I was both pleasantly and unpleasantly surprised at the sufficiency of suck provided by those 6 reps!
ANNOUNCEMENTS:
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.

GetUpOffaThatThing

THE SCENE: 70°F, Started out dry and ended with a light sprinkle
F3 WELCOME & DISCLAIMER
WARM-O-RAMA: 

  • Imperial Walker x20 IC
  • Cherry Pickers x10 IC
  • Burbees to James Brown- Get Up Offa That Thing

THA-THANG:
Two minutes each Station (30 sec break between stations, 2 rounds)
Partner up and spread out among the stations.
Station      Shuttle Exercise       Exercise On Spot

  • 1         Sprint                  Burpees
  • 2         Lunges                 Merkins
  • 3         Bear Crawl             Flutter Kicks
  • 4         Sprint                  Burpees
  • 5         Broad Jump            Dry Docks
  • 6         Crab Walk              Heels to Heaven

MARY:

  • Flutter kicks x20 IC
  • Plank Jacks x20 IC

COUNT-OFF & NAME-O-RAMA
Erector, Spotter, Kick-flip, Bartman, Abacus, Rocket, Chaco, Commission, Peek-a-boo, Gump, 5K, Waxjob, Archie (QIC)

CIRCLE OF TRUST/BOM:
We are in the season of Pentecost. As Christians, we have the Holy Spirit to help us carry on the mission. On the original day of Pentecost, the Holy Spirit enabled Christians to communicate to people of many different languages. That lead to the follow word from Peter:
“And Peter said to them, “Repent and be baptized every one of you in the name of Jesus Christ for the forgiveness of your sins, and you will receive the gift of the Holy Spirit. For the promise is for you and for plpyour children and for all who are far off, everyone whom the Lord our God calls to himself.” And with many other words he bore witness and continued to exhort them, saying, “Save yourselves from this crooked generation.” So those who received his word were baptized, and there were added that day about three thousand souls.”
‭‭Acts‬ ‭2:38-41‬ ‭ESV‬‬
https://www.bible.com/59/act.2.38-41.esv
As Christians today, we need to maintain an awareness of what work the Holy Spirit has for us to do. Empowered by the knowledge provided in the Bible, carry on God’s plan in the lives of the people around you.