F3 Knoxville

Tag: Waxjob

It’s All Downhill

THE SCENE: upper 40’s but breezy – chilly until we got moving

F3 WELCOME & DISCLAIMER


WARM-O-RAMA:

  • Cherry pickers x 5
  • Rockettes x 10
  • Burpees x 10
  • Tempo Squats x 10

THA-THANG:

  1. Indian run to the place the boats used to be
    • Iron Mikes at each light pole (route 66 style) around the parking lot to the marina sign.
  2. Matterhorn suicide
    • 5 cones in a line up the hill.  Bernie Sanders to each successive cone and do exercises written by the cone.  All exercises performed facing downhill.
      • 8-count body builders x 20
      • Lunges x 20 (each leg)
      • Shoulder taps x 20 (4 count)
      • Carolina Dry Docks x 20
      • Merkins x 20
  3. DORA 1-2-3
    • Small hill by the restaurant parking lot.  Partner A runs to top of hill and does 2 burpees while partner B does the exercises.  Then flapjack.
      • 100 Merkins
      • 200 Big boy situps
      • 300 Jump squats
  4. Indian run back to the AO

MARY:

  • Side crunch x 15
  • Hello Dolly x 20

COUNT-OFF & NAME-O-RAMA
16 strong:  Bowflex, Frosty, Aladdin, Sparky, Kilowatt, Tank, Blue Cross, Wagon Wheel, Waxjob, I-Beam, Toebox, Butters, Junk, Mayberry, Tweet-E, Bartman
CIRCLE OF TRUST/BOM:

As I’ve observed those around me lately – specifically male Christians – I have noticed a lot of passivity.  There is an old adage that goes something like this:  “Share the love of Jesus everywhere you go, and if necessary, use words”.  I understand the point this is trying to make, and we should be living in a way that others take notice.  However as Christian men, we should also be taking a stand for Christ – which means using words, debating/disagreeing when necessary.  I’m not suggesting we go around starting arguments, but we should definitely reject the passive approach and be steadfast in how we represent ourselves.  So often the Christian faith is seen as curling up in Jesus’ lap and getting coddled.  Yes, Jesus does offer rest to the weary and is a place of refuge when needed, but the example that Jesus set while on this earth was not that of someone in the fetal position…he was bold in his words, strong in his position, confident.  As men, I pray we are attuned to God’s word and are actively looking for opportunities to be bold for him.

MOLESKIN:

ANNOUNCEMENTS:
Hardship Hill is right around the corner, May 18th.   Join a team if you haven’t already.

Crawl bears anyone?

  • THE SCENE: 40’s clear…..crisp
    F3 WELCOME & DISCLAIMER
    WARM-O-RAMA:
    7 cherry pickers IC
  • 20 SSH
  • 10  cobra merkins ea arm (a crowd favorite)
  • 10 wide grip merkins
  • THA-THANG:
    Mosey to the playground
  • 7’s pull ups at the bottom and 8ct BB up top
  • Mosey to little Everest (every time we stop at the bleachers for some decline wide merkins and diamond merkins IC)
  • start at the bottom and crawl bear to the top (everyone gave me a poopy face when they heard crawl bear) and complete 20 bobby hurleys, bear crawl down and 20 CDD. repeat decending by five reps every time.
  • Mosey to the bathrooms (more merkins on the way)
  • 7’s easy ups and burpees (about 50yrds away)
  • Mosey to upper field (yup more merkins)
  • 50yd sprints with 10 second rest in between (6 reps)
  • Mosey to AO

MARY:

20 box cutters IC

ATM’S

COUNT-OFF & NAME-O-RAMA
Welcome FNG dig dug!
CIRCLE OF TRUST/BOM:

Intercede for your wives just as Christ intercedes on our behalf. When we pray we need to always include our wives in our prayers. As husbands we are called to present her as holy and blameless. Pray for her greatest need, (same as ours) for her to have a deeper relationship with Jesus in her life.

MOLESKIN:

ANNOUNCEMENTS:
3rd F next Saturday after convergence at the asylum at 0700

160lb Pain Train

THE SCENE: Upper 30s… Otherwise unremarkable.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Quick warmup lap around the park – 5 HIMs sharing 2x 60lb and 1x 40lb sandbags… no shoulder carry allowed. Front, suitcase, etc…
THA-THANG:
After the warmup lap, carry sandbags up to the turf field.

Circle Burps (Ruck on)
Stand in a close circle with one 60lb bag.
Pass bag around the circle.
One burpee immediately after you pass the bag.
Try to be back up before your neighbor throws the bag your direction…
10x around the circle each direction

Sandbag Pull-through line (Ruck on)
Plank side by side along the top of the penalty box, 60lb bag on the corner.
Pull through along the line.
As soon as you pull, get up and go to the front of the line.
Repeat across the penalty box, then reverse at the other end and come back.

160lb Pain Train (Ruck on)
Fasten all 3 sandbags end-to-end. Hook to ruck molle with tow strap.
Bear crawl width of field, towing sandbags.
Bernie back, dragging sandbags by strap.
Waiting PAX repeat 10-10-10 Merkins, Squats, and Curls

Cool-down by finishing up the lap around the park.

MARY:
None today
COUNT-OFF & NAME-O-RAMA
5 HIMs
CIRCLE OF TRUST/BOM:
Be well, do good work, and keep in touch. And don’t sexually harass your coworkers.
MOLESKIN:
The day started with some grumblechatter about the no-shoulder-carry lap. Fortunately or unfortunately, that was forgotten after the Pain Train…
ANNOUNCEMENTS:
Upcoming events: Butters Q tomorrow!

Lake View Schmake View

THE SCENE: Low 30’s and clear, giant moon in the sky.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH x25 IC
Cherry Pickers x6 IC
TN Rocking Chair x15 IC
LBAC x15 each way IC
Failure to Launch x8 IC
Mountain Parkers x15 IC

THA-THANG:
Mosey around toward the Matterhorn, but stop just after the entrance to Lakeside Tavern.
Boo Boo Bear Crawl up the treacherous slope, switching legs halfway.

Continue on to the rock, and pair up in groups of 3. One PAX at the rock, one at the bottom of the hill, and one runner between. With each visit to the top or bottom of the hill, do next exercise until relieved.

Top exercises:
Merkins
Carolina Dry Docks
BBS

Bottom exercises:
Iron Mikes
Squats
Side Lunges

After 2 rounds, return the way we came, audible to regular bear crawl back down the hill.

Just before the AO, stop for 10x Hand Release Derkins on the guardrail OYO.

MARY:
Nice visit with Mary this morning:
50x 4ct flutter kicks
2 rounds Row your Boat
15x LBCs IC
15x Side Crunch each side IC

COUNT-OFF & NAME-O-RAMA
13 PAX at the Pound today, including special guest from Charlotte area Kilowatt
CIRCLE OF TRUST/BOM:
Waiting for our house to sell has been a real test of patience. We are learning to wait on Him, not just with a passive “doing nothing” kind of waiting, but seeking Him to try to understand His will for us. If you’re waiting too, try to seek God during that time rather than just passively waiting as though you’re waiting on a bus or something…
MOLESKIN:
I realized as I stood up from an exercise at the top of the hill that I should have swapped the up/down exercises. Same work, but we would have gotten to enjoy the view out over the lake doing the standing exercises vs. the ones where you’re just looking at the ground!
ANNOUNCEMENTS:
Don’t forget to sign up for Hardship Hill! Also, Habitat opportuinity in Alcoa this weekend, and Convergence/3rd F on March 30!.

Diamonds are JUCO’s best friend

THE SCENE: low 40’s & calm

F3 WELCOME & DISCLAIMER

WARM-O-RAMA:

  • Tempo Merkins x 10
  • LBAC F/B x 10
  • Tempo Squats x 10
  • Imperial Walkers x 10

 

THA-THANG:

7 of Diamonds.   4 cones were set up in a diamond shape.  As a group, mosey around the diamond, stop at each cone and perform the following exercises.  All reps are a multiple of 7.

  • Lap 1 – 7 Burpees
  • Lap 2 – 14 Mountain Climber (4ct)
  • Lap 3 – 21 Iron Mikes (4ct)
  • Lap 4 – 28 American Hammers (4ct)
  • Lap 5 – 21 Merkins (4ct)
  • Lap 6 – 14 Monkey Humpers (4ct)
  • Lap 7 – 7 Burpees

MARY:

  • Flutter Kicks x 15
  • Hello Dolly x 15
  • Side Crunch x 10

COUNT-OFF & NAME-O-RAMA
9 strong:  Spotter, Waxjob, Erector, Snaggletooth, Kenjo, Sweeper, Rocket, Chaco, Bartman

CIRCLE OF TRUST/BOM:

1 Corinthians 9:19-23

In this passage Paul talks about becoming all things to all people in order to share the gospel.  I think this is pertinent today.  The message of Jesus’ death, burial and resurrection never changes – we should never water this down or sanitize it.  Lost people need to hear the truth.  We do, however, need to communicate with people in a way that they understand this message.  The next time you feel led to share Christ with someone, consider who you are talking to.  Are they older than you?  Younger?  Do they have the same interests as you?  What religious background do they come from?   Consider all of these things to help you communicate as clearly as possible so that they will comprehend what you are telling them.