F3 Knoxville

Tag: Waxjob

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.

Time for the speed round

THE SCENE: I  don’t know what the temperature was but it was  Noooice!
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH, rockettes, merkins
THA-THANG:

Mosey to the steps down from the restaurant rock.
14 different stations:(any order)
PAX slips up and everyone goes to a station.
Stations:
35lb plate press (press both at once if your a stud)
Bobby Hurley’s
Merkins
Lunges
Plank Supermans
Side lunges
Dry docks
Squat jumps
Dips on curb
Plank leg raises
More squat jumps
round the clock merkins
10lb medicine ball slams
Plank jacks
One guy runs up the hill to the rock and does 5 burpees and back down while all others do exercise they are at. Once the rock run gets back down everyone rotates/switches exercises in a clockwise manner.
After everyone does all exercises….
SPEED ROUND: move as fast as you can through exercises doing a qty of 10.
SUPER SPEED ROUND: 5 exercises even faster.
Pick up cones and weights and go back to AO.

MARY:
42 flutter kicks
COUNT-OFF & NAME-O-RAMA
13 pax
CIRCLE OF TRUST/BOM:
I talked about being a good role model for our kids but not allowing our kids to put us as their example. We will fail and we will fail in front of them. Their ultimate example needs to be that of Christ.
MOLESKIN:
Good to see proton and rusty at the dog pound.
ANNOUNCEMENTS:
Wagon wheel talked about the hardship hill podcast, updates on the race, prayers for family and friends with illness.

Rocket_q_TheProject_radio_active_kraken

THE SCENE: nice clear day 40 degrees about
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

  • Side straddle hops (IC) 4ct
  • Squats (IC) 4ct
  • Hand release merkins
  • Cherry pickers
  • Wind mills

THA-THANG:

  • At dip station, half the line does dips while the while other half does 20 merkins
  • Reach the stage and discuss stations. Break into stations and complete task. Once done Bernie up hill do 5 burpees and forward slow run down to next station.
    • Station 1, big boys (20 – OYO)
    • Station 2, merkin, dry docks, diamond (10 each – OYO)
    • Station 3, Box jumps (15 – OYO)
    • Station 4, Body builders (15 – OYO)
    • Station 5, Kettle bell (20 – OYO)
    • Station 6, Triceps (30 – OYO)
    • Station 7, Biceps (10), single arm 10 each, OYO)
    • Station 8, LBC (25 – OYO)

Sprints in parking lot. Forward sprint, slow walk backward walk to starting line and call out exercise (player choice). We did this 7 times

MARY:
none
COUNT-OFF & NAME-O-RAMA

Crotch Rocket, Samaritan, Erector, Salad Boy, Wax Job, Snaggletooth, Chaco
CIRCLE OF TRUST/BOM:

At the Memorial at commemorative walk: Thinking beyond yourself: people working at secret city during wartime efforts saved many American lives. The thought was how to save your sons, daughters, neighbors and countrymen. In doing so, many lost their lives. Not our countrymen, but citizens of the world and children of God. At the Friendship bell, we talked about making amends for the atrocities that each country bestowed to the other. The challenge this week was to think about how we can continue this lesson by thinking beyond ourselves to not just our families and neighbors, but to the citizens of the world.

MOLESKIN:
prayer for Salad Boy’s mother
ANNOUNCEMENTS:
none