F3 Knoxville

Tag: Waxjob

Mules

THE SCENE: 43, little gloomy
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
With rucks on

10 merkins

10 shoulder press

10 rows

Ruck 60# and 80# sand bags to Watt rd field switching as needed

THA-THANG:
2 teams, 2 pax each team

Team 1 is to move coupons across field by bear crawl sandbag pulls (80#), sandbag toss (60#), switch as needed.

Team 2 do the following exercises, 10 reps each and repeat circuit as needed

  • Alternate shoulder press
  • Some weird low, pass through lunge thing
  • Rows
  • Halo’s

Teams switch and repeat

Next evelution for the teams;

Ruck coupons the length of the field.   Do 10 calf raises with coupon at each end.   Switch coupons after calf raises.

Team 2 exrrciexe;

Curls

Lion Kings

Plank – pull through ruck

Squats

Ruck coupons back to the ao.

MARY:
Ruck a lap without coupons

COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
Insert the WORD here.
MOLESKIN:
Pray for healing and patience for Wall Ball.

Butters put a good whoopins’on us.   He adjusted very well to the coupons that were available.   A true HIM and leader.

ANNOUNCEMENTS:
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.

BRICK

THE SCENE: 34 degrees
F3 WELCOME & DISCLAIMER ✅
WARM-O-RAMA:
SSH x 20 IC

Team Mosey on “Tha-Thang” Loop
THA-THANG:
Complete the #BRICK in alternating 5 & 10 reps of each of the following exercises and complete a lap between each set. Rinse and Repeat.

  • Burpees
  • Rocky Balboas IC
  • Incline Merkins
  • Capt. Thor’s
  • King Kong Thrusters

MARY:

COUNT-OFF & NAME-O-RAMA
Use the TAGS on right-side to record PAX (BE SURE TO INCLUDE YOURSELF) in attendance. Be sure to select the AO in CATEGORY above TAGS and
CIRCLE OF TRUST/BOM:

BRICK: A singular positive Habit that is Advantageous to the individual or others

MOLESKIN:
Insert any personal comments, notes, devotion content, etc.
ANNOUNCEMENTS:
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.

Levels of Burpin’ Bernie

THE SCENE: 40ish and damp, just about perfect.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

  • 10-Cherry Pickers
  • 10 – Windmills
  • 15 – lbac forward/backward
  • 15 – Tempo Merkins
  • 20 – Tempo Squats

THA-THANG:
Mosey to rails. Battle buddy up and knock out 100 inverted rows as a team while one HIM runs down in back in the parking lot before relieving battle buddy.

Mosey to the large parking lot on East side of campus.

Burpin’ Bernies

The large parking lot has 10 parking rows. Starting on the West side of the parking lot, run to the first row (Level 1) and perform 1 burpee, Bernie back to the start and perform the level 1 exercise, run to the second row (Level 2) and perform 2 burpees, Bernie back to the start and perform the level 2 exercise. Complete until finished with level 10.

  1. 10 – Carolina Dry Docks
  2. 20 – Monkey Humpers
  3. 30 – Plank Dips
  4. 40 – Merkins
  5. 50 – Smurf Jacks
  6. 60 – Flutter Kicks
  7. 70 – Shoulder Taps
  8. 80 – Air Squats
  9. 90 – Freddie Mercuries
  10. 100 – Side Straddle Hops

In total there were 550 reps of the level exercises and 55 burpees. We ran 3/4 mile forwards and 3/4 mile backwards. Shoutout to Erector, Judge Judy, and Trolley for making it all the way to level 10!

MARY:
No time. Arrived at AO with two minutes to spare.

COUNT-OFF & NAME-O-RAMA
18 HIMs came out to support me for my first VQ! Love the JUCO PAX and their enthusiasm.

CIRCLE OF TRUST/BOM:
Don’t allow yourself to become complacent. It’s obvious that no one here is complacent with their physical self as we are all here to grow and push ourselves to the next level. It’s important that we apply that same desire to grow in all areas of our lives. Christ addressed the church in Laodicea in Revelation 3 saying, “‘I know your works: you are neither cold nor hot. Would that you were either cold or hot! So, because you are lukewarm, and neither hot nor cold, I will spit you out of my mouth.” The church had become complacent with where they were spiritually and Christ reprimanded them for it. Let’s strive to be passionate about all that we do. To push ourselves to the next level physically, spiritually, and mentally. 

MOLESKIN:

Shoutout to Erector for knocking out a long pre-run and to Bagger and Judge Judy for joining me in the pre-ruck.

ANNOUNCEMENTS:
Bring snacks on Wednesday and Friday for the kids at the Wesley House.

Players Choice Deck O Cards

THE SCENE: Crisp cool morning.  No rain so all was good.

F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

  • SSH IC x20
  • Cherry Pickers IC x 10 (low and slow)
  • Baby arm circles IC x10 (forward and backwards)
  • Rockettes IC x20

THA-THANG:
Mosey to the boats

Deck O Cards

  • Burpees x 5
  • Run two light poles (40 yards)
  • Pick a card from the deck and perform the exercise
  • Run back to start
  • Rinse and Repeat
  • YHC called recover after 5 to 6 rounds

Mosey around boat parking to base of Materhorn

Squat Run

  • 5 squats
  • Run to next light pole
  • 10 squats
  • Run to next light pole
  • Rinse and repeat up to 25 reps and then back down
  • Finished last reps at AO

Mosey to and around Outhouse x 2

Pee Rock Weightlifting

  • Pick two fist size rocks or one large rock
  • Bicep Curls x 10
  • Overhead Press x 10
  • Front Arm Lift x 10
  • Squats x 10

Mosey back to AO

MARY:

  • LBC IC x20 (4-count)
  • Six Inches
  • Legs up 6 inches, Hello Dolly, keep feet up 6 inches, Flutter Kicks, keep feet up 6 inches, Reverse Crunches

COUNT-OFF & NAME-O-RAMA
12 PAX
CIRCLE OF TRUST/BOM:
Shared my word for the year.  TIME.  Come to find out La-Z-Boy shared the same thing the day before at RAW.  My word came over the holidays as I read the book One Word.  It currently represents me being intentional with my time.  Being around (and present) with my M, the 2.0’s and others in my life.  Let’s see where God will takes me this year.

ANNOUNCEMENTS:
Lifted up prayers

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.