F3 Knoxville

Tag: Waxjob

Snowpocageddonlypse

THE SCENE: Plenty of gloom. Rain and 30s, temp steadily dropping.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH x20 IC
Mountain Parkers x15 IC
Tempo Merkins x10 IC
One-hand 6-count Body Builders (skip the pushup) x5 IC (each arm)
Ice Skaters x20 each leg OYO
Hindurkins x10 IC

Mosey back to my car because I forgot to take my wallet out of my pocket

THA-THANG:
Mosey to the base of the Matterhorn, circle up for 15x Tempo Squats IC, continue to the Pavalon
Escalator style circuit:
20 Merkins
20 Mountain Climbers
20 Squat Rolls
20 V-ups
20 Travoltas
20 Crabettes

When done, make one lap around the Pavalon doing full step-ups (watch your head!) on the picnic table benches. Left leg on the out, right leg on return.
Repeat circuit, dropping the Crabettes. Another pavalon lap, this time Groucho-walking one leg on the benches.

R&R until done, mosey back to the AO through the big wet flakes of snow.

MARY:
30x 4-count LBCs (well, Mayberry did half-Imperial Walkers holding an umbrella), enjoy the view of the falling snow!
COUNT-OFF & NAME-O-RAMA
6 PAX braved the Snowpocageddonlypse to get better this morning. Welcome back Unibrau, and congrats on the new job!
CIRCLE OF TRUST/BOM:
Isn’t it “funny” how God often brings opposites together and makes them spouses? Sometimes those differences are just that – differences that are neither bad nor good, and we learn to live and love despite them. Sometimes those differences are things that God uses to highlight something in your heart that needs to change. I have a tendency to snap judgment about people that I don’t know, with very little compassion. That guy pulling a U-turn around the median? What a moron… He should learn to drive. The guy on the news that hit a telephone pole at 100mph? Deserved it. But once I get to know someone, and they have a face and a name, I tend to give them the benefit of the doubt. My wife, on the other hand, lets me know that my snap judgements are unacceptable behavior. She has that compassion for the nameless, faceless person that I lack. But, in contrast, she has the tendency to fear the worst about the motivations of the behavior of people that she knows and loves. So take a look at yourself… If you’re like either of us, ask God to work on your heart, to give you compassion for those you don’t know, and trust and grace for those you do.
MOLESKIN:
I was definitely hoping for a bit more white and less wet, but any day that starts with HIMs like these is a great one.
ANNOUNCEMENTS:
Alcoa CSAUP on 2/9! Check GroupMe for more info.

Push Yourself

THE SCENE: 30 degrees and clear skies
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH (IC) x 20, Tempo Merkins (IC) x 10, Little Baby Arm Circles F & B (IC) x 10, Cherry Pickers (IC) x 10, Tempo Squats (IC) x 10, Flutter Kicks (IC) x 10
THA-THANG:

Dora Style Workout. Indian Run to CMU pile. Each team will get 1 CMU. Take CMU over towards the stadium.  Each exercise will be 200 reps.  The PAX not performing exercise will run up the hill and do 5 burpees and return to trade with other PAX. If a team finishes, start from the top and do it again. Exercises are:

  1. Curls
  2. Big Boys with CMU on chest
  3. Rows
  4. LBCs with CMU on chest
  5. Squats with CMU
  6. Flutter kicks holding CMU
  7. Overhead Press
  8. American Hammers with CMU
  9. Triceps Extension
  10. Leg raises holding CMU

(I don’t think anyone made it past squats today)

Indian run back to AO

MARY:

Hello Dolly (IC) x 10, Freddy Mercury (IC) x 10, American Hammers (IC) x 10

COUNT-OFF & NAME-O-RAMA
17 strong today!  Bonus points to Judge Judy for joining me on the ruck this morning!
CIRCLE OF TRUST/BOM:

My challenge to everyone this year to is to Get Comfortable Being Uncomfortable! Do this personally, physically, and spiritually.  For those who have never been on Q, take that next step and lead. If you have not been to other AOs for a workout, go to all the AOs. Try a Saturday workout which is an hour long or go the Burbs for a longer beatdown. Personally, talk to someone different at work or try to repair a fractured relationship. Spiritually, set a positive example for others and be a witness to someone who needs it (Jude Judy recently started a bible study group). We tend to be complacent and get in routines.  Break that routine and do something different this year.

MOLESKIN:
Prayer requests for Gump and his family as his wife recovers from surgery and son recovers from broken foot/leg.
ANNOUNCEMENTS:
CSAUP at Bomb Shelter on Saturday.  Wesley House workout Wednesday at 5pm

2-Mile Truckstop Tour

THE SCENE: A lovely 28 degree morning… The swamp is fully flooded from the recent rain, but the pavement is dry. A few ice patches over the paths…
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH x20 IC
TN rocking chair x15 IC
Mountain Parkers x15 IC (Mountain climbers, except opposite knee-to-elbow)
Crabettes x15 IC
LBAC Fwd x10, Rev x10
That woulda been it, but then Sparky arrived, needed to make sure he was warmed up.
15 more Mountain Parkers IC
THA-THANG:
20 cards with 10 different exercises have been distributed over a 2 mile course.
Each card also has a #1 or a #2. PAX with F3 name A-M are #1, N-Z are #2.
PAX mosey as a group along the course, taking turns flipping the card as they arrive.
If the number of the PAX who flips the card matches the number on the card, double the reps!
Additionally, four “You guys are screwed” tokens were distributed to trustworthy PAX.
When a token is played, add a repeat of the previous station to the current station.

The final station – Slalom bear crawl under the guard rail by the Watt Rd. soccer field

MARY:
Made it back to the AO just in time for about 3 rounds of Row your Boat
COUNT-OFF & NAME-O-RAMA
12 HIMs plus one giraffe
CIRCLE OF TRUST/BOM:
Since my 2.0 goes to a Christian school, she has a verse to memorize nearly every week, and has ever since kindergarten. We’ve always used the drive time to school to learn that verse together. I really appreciate the time to dwell on the Word and let it sink in.
This week’s passage was Jeremiah 29:11-14. Verse 11 is pretty popular, but the one that caught me was verse 13: “You will seek me and find me, when you seek me with all your heart.” We’re all seeking God, whether we know it or not. Everyone is looking to fill that hole that only He can. Seek Him with all your heart, and He’s promised that you will find Him.
MOLESKIN:
Shoulda started my watch when I laid out the course… Only got credit for half the miles I ran this morning!
ANNOUNCEMENTS:
Thanks to everyone who brought snacks for Wesley House. Delivery this week!

Mules

THE SCENE: 30 and clear
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Crossbar brought a digital scale so we all had to weigh sand bags and rucks

SAND BAGS – 2 40#, 3 60#, 1 90#

THA-THANG:
Rucked coupons to the play ground and got into teams of 3.

1 battle buddy farmer carries 2 sand baab up the hill to the bathroom while others do the exercises below.   Everyone made 3 carries.

Ruck squats

Ruck curls

Ruck thrusters

THE MULE

Rucked a lap as the .mule, switching as needed.

The mule is the 90# bag on your shoulders and 2 40# bags as farmer carry.   Or, 3 60# bags.

Watt Rd field

Teams of 3.   1 member front carries the 60# bag while team mates bear crawl with him.   Switch as needed.

That didn’t work out very well cause the front carry wasn’t hard enough and the bear crawl couldn’t keep up.   So we switched it to front carry walking lunges.   That slowed him down!!!

Ruck back to the ao

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

CIRCLE OF TRUST/BOM:
Insert the WORD here.
MOLESKIN:
Welcome back Wall ball!!!

ANNOUNCEMENTS:

Bring snacks, especially juice boxes for the Wesley house.

Counting is Hard

THE SCENE: Somewhere between 20 and 30 degrees, cloudy, and still
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
The Pax performed a burpee drill to get warmed up (all Pax does high knees until someone yells “down!” to perform a burpee. Pax must call out “down!” in order)

10 x Rockettes IC

10x Lunges OYO

10x Merkins OYO

Indian run to marina parking lot
THA-THANG:

PAX performed two sets of 11s with the following exercises:

Set 1: LBC (4 ct.) & Imperial Squat Walkers

Set 2: Carolina Dry Docks & Tuck Jumps

PAX sprinted two sets of stairs to touch the rock at the top and then moseyed halfway back. Two members of the group were then declared disabled and the remaining PAX had to carry them back. We rotated the disabled PAX halfway through.

MARY:
Box Cutters x 30 IC

Flutter kicks x 25 IC

2 rounds of PAX facing legs out of the circle & at 45 degree angle off the ground while one member runs around to push their feet down.
COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
I was recently caught up thinking about my own “problems” when an acquaintance mentioned that he was heading to a doctor’s appointment to find out whether or not his daughter’s cancer was in remission. I was immediately reminded that I have no real problems in my life and should be more diligent about counting my blessings instead of worrying about the little stuff. It was a great reminder to maintain a positive perspective.
MOLESKIN:

ANNOUNCEMENTS: