F3 Knoxville

Tag: Waxjob

Bad Customer Service

THE SCENE: Somewhere in the 50s… Rain sort of tapering off… Maybe?
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH x25 IC
Hindurkins x10 IC
Cossack Squats x20 IC
TN Rocking Chair x15 IC
Travoltas x10 each arm IC

THA-THANG:
Insert information about the workout.
Everyone retrieves one 2-hand pee rock and two 1-hand pee rocks. Leave 2-hand pee rocks at the “service desk”
Time to try to return those crappy Christmas gifts, but of course you have no receipt!
Split into three lines, about 15yd from the “service desk”.
First man in line grovels to the desk (bear crawl w/ 2 1-hand rocks or snowplow w/ 2-hand)
Leave “gift” at the desk, but you get the runaround since you have no receipt (run around the outhouse)
Return to the desk to pick up your exchange (swap 2-hand for 1-hand or vice-versa)
Go to the back of your line and start doing the next exercise in the list.

2-Hand Exercises:
Curls
Blockees
Pullovers
Tri Extension

1-Hand Exercises
Flys
Woodcutters
Lateral Raises
Rocky Marciano

MARY:
Stood in line for too long!
COUNT-OFF & NAME-O-RAMA
11 strong… Well, 10 strong and 1 weak. Trying to fight off a cold…
CIRCLE OF TRUST/BOM:
So we probably all got at least one crappy gift this Christmas. But remember to thank God for his unspeakable gift – Never the wrong size, needed by all.
2 Cor. 9:15 – Thanks be to God for his inexpressible gift!

MOLESKIN:
Left an alternate Q in chalk up at the Pavalon in case it was more rainy… We’ll give that one a go next time!
ANNOUNCEMENTS:
Prayers for Mayberry’s Grandfathers – both in the hospital.

Bear Mountain

THE SCENE:  35 and cloudy
F3 WELCOME & DISCLAIMER

This much fun can’t be free is it???

WARM-O-RAMA:
20 reps of

  • SSH
  • LUNGES
  • CHERRY PICKERS
  • HIGH KNEES
  • BUTT KICKERS
  • RUNNING WITH BURPEES

THE THANG

The workout had three stages.

1) Tabata warmup

Run to cmu pile, with a few burpees along the way. Get yourself a cmu and run to the brick wall.

Do 20 seconds of work (with 10 seconds of rest) of the following

  • CMU Pull Overs
  • CMU Push ups (on your back)
  • CMU Freddy Murcuries
  • CMU Pull Overs
  • CMU Push ups (on your back)
  • CMU Freddy Murcuries

2) BBB’s Over to the bowl

Take about 15 minutes to get to the bowl hill (perhaps Stadium is a better name, yeah I like that). You only move the block by doing a big boy by grabbing the block which is behind you and moving it to between your feet. Then get up and do a broad jump (hopefully about equal to your fully extended body length), and roll back to grab and move the block by doing a big boy situp. Thus moving the block.

We sucked up some time with this one and made it about 3/4 of the way there and then transitioned to mosey with it, in the interest of what was to come!!!!

3) BEAR MOUNTAIN

Start at the bottom of the stadium and take two lunges up the hill with your cmu. Drop your CMU and backwards bear crawl back to where you started and then forwards bear crawl back up to your CMU. Pick up your CMU and do two lunges.

Repeat this cycle until we get to the top of the hill.

MARY:

Back at the AO, do 20 exercises, in cadence, of your choosing. We ended up with a wicked core workout:

  • Merkins
  • Flutter Kicks
  • Side Crunches
  • Freddy Murcuries
  • Squats
  • Mountain Climbers
  • can’t remember??

CIRCLE OF TRUST/BOM:

Challenged by @FAST-N-EASY several weeks ago I was reflecting on scripture backup for the “God says NO” verses which are:

  • I asked God to take away my habit. God Said, No. It is not for me to take away, but for you to give it up.
  • I asked God to make my handicapped child whole. God said, No. His spirit is whole, his body is only temporary.
  • I asked God to grant me patience. God said, No. Patience is a byproduct of tribulations; it isn’t granted, it is learned.
  • I asked God to give me happiness. God said, No. I give you blessings; Happiness is up to you.
  • I asked God to spare me pain. God said, No. Suffering draws you apart from worldly cares and brings you closer to me.
  • I asked God to make my spirit grow. God said, No. You must grown on your own, but I will prune you to make you fruitful.
  • I asked God for all things that I might enjoy life. God said, No. I will give you life that you may enjoy all things.
  • I asked God to help me love others as much as he loves me. God said, Ahhhh, finaly you have the idea.

This day is yours, don’t throw it away

This letter really challenges and resonates with me. We know we have a loving God but are still faced with the reality of so much suffering in this world. In reading 2 Kings 23, I was floored by the scripture saying:
https://www.bible.com/bible/100/2KI.23.NASB

25Before him there was no king like him who turned to the Lord with all his heart and with all his soul and with all his might, according to all the law of Moses; nor did any like him arise after him.
26However, the Lord did not turn from the fierceness of His great wrath with which His anger burned against Judah, because of all the provocations with which Manasseh had provoked Him. 27The Lord said, “I will remove Judah also from My sight, as I have removed Israel. And I will cast off Jerusalem, this city which I have chosen, and the temple of which I said, ‘My name shall be there.'”

Which sort of, in my mind, backs up the “God says No” writtings. His ways are not our ways, Today is a gift from God, His will, will not be thwarted. We are called out into the deep deep ocean of God’s challenges which do not shy away from challenges and struggles, but push through them. He will not spoil us with forever saying yes to us. Indeed, his challenges are a sign of his love for us. https://www.desiringgod.org/messages/the-painful-discipline-of-our-heavenly-father

For consider him who has endured such hostility by sinners against himself, so that you may not grow weary and lose heart. You have not yet resisted to the point of shedding blood in your striving against sin; and you have forgotten the exhortation which is addressed to you as sons, “My son, do not regard lightly the discipline of the Lord, nor faint when you are reproved by him; for those whom the Lord loves he disciplines, and he scourges every son whom he receives.” It is for discipline that you endure; God deals with you as with sons; for what son is there whom his father does not discipline? . . . All discipline for the moment seems not to be joyful, but sorrowful; yet to those who have been trained by it, afterwards it yields the peaceful fruit of righteousness. (Hebrews 12:3–11)

ANNOUNCEMENTS:
Come on out this Friday for what could possibly be your last chance in 2018 to ascend our beloved JUCO-Manjaro.

Those are a real thing?

THE SCENE: 37 and clear
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
IC 4ct Cherry pickers

IC 4ct SSH

IC 4ct Worlds Greatest Merkin
THA-THANG:
Mosey to Matterhorn IC 4ct Mountian climbers at the bottom

Mosey to the pav-a-lon

Battle Buddy up for Dora

  • 100 Burpee pull ups
  • 200 pistol squats
  • 200 hand stand push ups
  • 100 Turkish get ups
  • BB runs to the top of the hill

BBS-icide back down Matterhorn

Mosey to the AO

MARY:
Took care of her on the BBS-icide
COUNT-OFF & NAME-O-RAMA
CIRCLE OF TRUST/BOM:
BOM was given in route back to the AO so that I didn’t get all emo in the circle. I shared about my 99 year old grandfather who was admitted to the ER last night for a minor stroke.  As @La-z-boy said he was a true badass.

He was born in 1919 and immigrated from Italy through Ellis Island in 1928-9.  The family lived in south western PA and that is where he met my very Irish grandmother. He worked very hard to impress my great-grandmother and she did not want my grandmother to marry him because “all Italians carry knives”.  He was drafted into WWII and served in the Army Corps of Engineers in the Pacific theater.  While over seas and because they couldn’t loved ones back home where they were, he and his buddies would make jewelry for their significant others out of coins, airplane parts, and scrap metal and adding in shells, and items they found on the islands.  He survived the war, came home, and went to college on the GI bill.  He got a job at a bank starting in the mail room, and eventually worked his way up to president. They moved to FL when my mom was young because she had asthma and it the doctors told them to “move someplace warm”.  So he packed up his family and moved them around from extended family so my mom could have a better life.  He sacrificed for our country, for his wife, and for his kids.

He taught me to love Jesus.  He was one of the first men I always saw sing at church. (How many do you see not sinigning in church?)  He said “God have us a voice and we should use it to praise him”.

Through him I also have witnessed unconditional love.  He loved my grandmother like no love I have ever seen before. Through lots and lots of good times, some small bad times, and even as she suffered and lost the fight with Alzheimer’s.  He loved and served her like no other love ever. She passed in 2009, but he keeps right on loving her. I feel ashamed sometimes that I don’t treat my wife the same love, care, and service as he treated my grandmother.

Additionally, he also unconditionally loves my mom and uncle, and always gives them second chances even if he didn’t agree with their choices. He loves my sister, me, and his other grand kids, even though our life choices make him shake his head sometimes.  He loves my kids, his first great grandkids, and was so worried this year that his Christmas cards to them didn’t arrive in time.

When I asked him about his health routine he said it is to walk regularly; find things to occupy your mind; a beer for lunch everyday; a glass if red wine with dinner; and always be thankful.

He’s lived his whole life and I’ve never once heard him complain, grumble, brag about himself, or put himself first.  He is always smiling and joyful and always puts other first.

Granted I hope to live till I’m 99, but I really wish I could live with his same attitude.

MOLESKIN:
Go home love your wife, love your family, love others.  And be happy about it.

and as @Bartman pointed out, yes burpee-pull-ups are a real thing.

ANNOUNCEMENTS:
Prayers

– Wallball’s wife and baby

– Frosty’s wife’s ankle

– My grandfather

Checkin’ it Twice

THE SCENE: Errathang is pretty wet, but temp is nice, around 35.  The sun is deciding whether or not to get up with us…
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Good ol’ Zero Burpee Warmup:
Zero burpees OYO
25 SSH IC
2 burpees OYO
10 Tie Fighters (fwd and back)
4 burpees OYO
10 Merky Derkys OYO
(Some bonus SSH waiting for Fins to get to the AO)
6 burpees OYO
15 Tennessee Rocking Chair IC
8 burpees OYO
10 Travoltas each side IC
10 burpees

THA-THANG:
Insert information about the workout.
Everybody grab a CMU and head to the Fountain of Youth.
Drop half the CMUs there and head up the Northeast face of Crumpet to the Christmas tree.
Partner up
One partner heads back down Crumpet, picks up a CMU and carries it a lap around the fountain before heading back up Crumpet. Meanwhile Partner 2 is checking the list… Does the first exercise AMRAP until partner relieves. Once both partners have checked the first exercise, move to the next one:
-Blockees
-Goblet Squats
-Curls
-Crabettes
-Tricep Extension
-Lunge
-Merky Derky

List checked twice! Gather CMUs and head back to the AO
MARY:
40 4-ct Flutters IC
20 4-ct LBC IC
4x Row your Boat

COUNT-OFF & NAME-O-RAMA
5 PAX this morning. Kudos to Pinocchio for pre-ruck and staying for the beatdown. Pup and Squiggly got in 10+ but couldn’t stay.
CIRCLE OF TRUST/BOM:
Holidays are here. We associate holidays with good times, relaxing, watching football, etc, but this holiday season before you veg out on the couch look around and make sure there’s not someone busy working to make your holiday better. Step up and join in. You’ll be glad you did!
MOLESKIN:
Small crowd today… Wherever you are, find a way to get better every day!
ANNOUNCEMENTS:
Merry Christmas!

12 Days of Ruckmas

THE SCENE: 45, raining and the rain increased in intensity as we did
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Ruck to Turkey Creek Christmas Tree beside Victoria Secret (1.5 miles)
THA-THANG:
12 days of ruckmas (modified from Ruck.Beer)

Pax is to sing to the tune of the 12 Days of Christmas.  Workout is to follow the pattern of the song…Exercise 1, Exercise 2 then 1, Exercise 3, 2 then 1, etc,

The song lyrics were; On the _____day of ruckmas, the Cadre gave to me….

  1. Ruck Merkin
  2. Overhead Squats
  3. Overhead Presses
  4. Man makers
  5. Incline Merkins
  6. Wide Merkins
  7. Ruck Thrusters
  8. Ruck Swings
  9. Lunges (9 each leg)
  10. Ruck Curls for the girls
  11. 4 Count Mtn. Climbers
  12. Bent Over Ruck Rows

Ruck back to Christmas lights at Library (1.5 miles or so)

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

CIRCLE OF TRUST/BOM:
Take the time to enjoy this season.

Ironically, I gave the message while we were rucking in order to save time when we got back to the start point so I could hurry back home!
MOLESKIN:
Raining, cold, EARLY didn’t matter to the pax.  They all knocked out this workout without any problems except for Shooter counting the manmakers way, way, way too fast.
ANNOUNCEMENTS: