F3 Knoxville

Tag: Waxjob

Slow but Steady

AO: dogpound
Q: Unibráu (Nick Robinson)
PAX: Earmuffs (Dan Studt), La-Z-Boy (Zac Smith), Waxjob, Lightweight
FNGs: None
COUNT: 5

WARMUP:
Quick warm up, some were already warm from a pre-ruck.
THE THANG:
Modified Cindy Crawford, had some fellowship mosey because of ice.
MARY:
Completed.
ANNOUNCEMENTS:
COT:
Prayers for the wife.

Slip Sliding away

AO: the-farm
Q: Gibbler , Mayberry, Waxjob
PAX: Gibbler, Mayberry, Waxjob
FNGs: None
COUNT: 3
WARMUP: rucking down McFee road
THE THANG: rucking and dodging cars on a surprisingly busy McFee while taking about our snow week and sledding escapades.
MARY: none
ANNOUNCEMENTS:
COT: stay safe and don’t slip up

Snow Day Shenanigans

AO: shamrock
Q: slappy
PAX: Mermaid, Anchorman, Base Salary, Eliza, KickFlip, Skidmark, slappy, Stitch, Swifty, Voodoo, Waxjob, Oscar Meyer
FNGs: None
COUNT: 12
WARMUP:
SSH
Grady Corns
Moroccan night club
Tempo merkins
Shoulder taps
Cherry pickers

THE THANG:
On football field
-50 snow angels
Separated into 2 teams. Snowball fight. You get hit you do 5 burpees.
Round 1- you get 3 lives
Round 2- civil war – each team stands shoulder to shoulder 10 yards opposite the other team. You get 1 shot per round. If you get hit you’re out. Play until last man standing.
Round 3 – single elimination

Moved to the half pipe hill
Teams did a sled relay. Go down hill on sled stop and do 1 burpee. Run up the hill and handoff to teammate.

MARY:
Pickle pounders
Hold plank until 6:15

ANNOUNCEMENTS:
Convergence this weekend. See you all there.

COT:
I read the letter I wrote to Shamrock last year followed by the letter Mrs. Cardinal wrote to us this year.

When asked about why God chose the timing that he did, “She said, “It was because he hadn’t met F3 yet. God waited to take him until they were in your life to take care of you.” She was right. God waited…so that I would have you to walk with me through the darkest valley of my life.”

Do you believe that F3 can make a difference in the lives of men and their families? Who do you see around you that needs support? Who do you go to for support. While sad, Cardinal’s passing is a good story that all men of F3 are part of. The challenge is to make it count for yourself and others while you still can.

Pavilion dry workout tabata dicey

AO: the-farm
Q: Gibbler , Waxjob
PAX: I-Beam, Mayberry, Waxjob, Gibbler, Monstar
FNGs: None
COUNT: 5
WARMUP: stuff to stretch
THE THANG: recycled cardboard workouts and random dice rolls while listening to classic rock.
MARY: stretching
ANNOUNCEMENTS: Pablo Escobar is dead and had hippos that are invasive to Columbia. @mayberry has opinions about a lot of songs.
COT: be good to others

Frozen fingers

AO: shamrock
Q: KickFlip
PAX: Crawlspace, Oscar Meyer, Tailhook, Voodoo, Mermaid, Waxjob, slappy, Stitch, Colonel (Alex Wallace), Commission, Snaggletooth (Elijah Tafao), KickFlip
FNGs: None
COUNT: 12
WARMUP:
-Phelps
-KCP
-Ankle Taps?
-Lunge Switch?
-Projectivator
-Predator Jacks
-Merkin Jacks?
-Mosey to the blocks

THE THANG:
Carry a block to the first speed bump. Do 5 exercises, rifle carry to the next speed bump, run to the end of the road and back, then do exercises again. Repeat until the end. First bump is 10 reps each. Each successive speed bump the rep count goes up by 10.

Form 2 teams. Shuttle run to steal a tennis ball from the other team’s box and drop it in your team’s box. Repeat until Snaggletooth had enough and just blew the whole thing up.

Return the blocks. RTF.

MARY:
Plank. Each man tries to guess if the next card in a deck will be red or black. If he is right, we stay in high plank. If he is wrong, we switch to low plank (or one arm up, etc.) until a man guesses correctly – then back to high plank.

ANNOUNCEMENTS:
CONVERGENCE Jan 20th.
Upcoming Shamrock 2nd F opportunities.

COT:
Change is inevitable. Growth is intentional. Any growth that you want to experience this year – in your fitness, fellowship, faith, leadership, etc. – will NOT happen by accident. Let’s be intentional. The difference between a dream and a goal is a plan. James Clear says, goals don’t determine success. Systems determine success. Goals are good for planning your progress and systems are good for actually making progress.
Here’s a template for building a system.
1. Have a super clear description of what success will look like.
2. Develop your plan: What and when, and how. Pro tip: make changes small, obvious, and automatic.
3. Eliminate distractions (that includes good things that keep you from great things).
4. Obsess about the process, not about the results. Committing to the process is what makes the difference.

“The plans of the diligent lead surely to abundance, but everyone who is hasty comes only to poverty.”
Proverbs 21:5