Tag: Waxjob
A Patient Ascent Up Jucomanjaro
THE SCENE: 42 Degrees and Clear Sky, Perfect weather for a VQ
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH (IC) x 15, Imperial Walkers (IC) x 10, Moroccan Night Club (IC) x 10, Cherry Pickers (IC) x 10, Hand Release Merkins (OYO) x 10
THA-THANG:
Mosey to Jucomanjaro. Ascend Jucomanjaro with “Stops” along with the way.
Stop# 1 (Bottom)
- 5 Burpees, 15 Tempo Squats (IC), Lunges (10 each leg), 10 Bobby Hurley’s
Stop# 2 (3rd Sewer Grate)
- 15 Merkins, 15 Big Boys, 10 Flutter Kicks (IC), 50 Mtn Climbers
Stop# 3 (Turn Out)
- 5 Burpees, 15 Tempo Squats (IC), Side Lunges (10 each leg), 10 SSH (IC)
Stop# 4 (Concrete Block)
- 20 Shoulder Taps, Plank (45 seconds), 20 LBCs, 10 Freddie Mercury’s (IC), 15 Merkins
Stop# 5 (Top)
- 10 Burpees, 15 Tempo Squats (IC), 15 Big Boys, Plank (45 Seconds), 20 Plank Jacks
Mosey back to AO
MARY:
10 Burpees, 15 Tempo Squats (IC), 15 Big Boys, 15 Merkins, 10 Flutter Kicks (IC), 10 Body Builders, Peter Parkers
COUNT-OFF & NAME-O-RAMA
15 HIMs got better today with 1 FNG (Salad Bar)
CIRCLE OF TRUST/BOM:
PATIENCE – One of the major issues I have is my lack of patience. This is true for many different things whether we are talking about dealing with people I know, the general public, neighbors, sports, etc. Lately, I feel like my patience is being tested constantly and God is letting me know that I have a lot more work that I need to do.
Colossians 3:12 – Therefore, as God’s chosen people, holy and dearly loved, clothe yourselves with compassion, kindness, humility, gentleness and patience.
Romans 12:12 – Be joyful in hope, patient in affliction, faithful in prayer.
MOLESKIN:
ANNOUNCEMENTS:
Food drive
T-Ruck Stop
THE SCENE: About 30, but no wind so it’s pretty nice.
F3 WELCOME & DISCLAIMER Oops… Kinda skipped it a little bit. (slap self on wrist)
WARM-O-RAMA:
Deconstructed Body Builders:
10x 4-ct Plank Jacks
10x 4-ct Ruck Merkins
10x Tempo Squats
Reconstructed Body Builders
10x 8-ct Body Builders
Definitely warm now.
THA-THANG:
Ruck a lap w/ 60lb sandbag, swapping halfway.
Stop at the Cesspool
20x Ruck Merkins
50yd Bear Crawl with Ruck Drag
25x Upright Ruck Rows (bring ruck up to chin)
50yd Crab Walk, ruck in front. Fwd, backward, and sideways
30x Squats
Ruck another lap
Stop at the bleacher/stairs
Half the PAX holds a plank with feet on bleachers.
Other half the PAX carries both rucks and sandbag to top of hill
Planking PAX drop to low plank while carrier descends.
Swap roles and repeat
10x Ruck Derkins
25x Upright Ruck Rows (sounds like Scooby Doo)
20x Squats
Ruck one more lap back to the parking lot
MARY:
Insert information about any additional post-THANG work (if applicable).
COUNT-OFF & NAME-O-RAMA
Crap… Forgot to count off. Therefore, not sure how many showed up this morning…
CIRCLE OF TRUST/BOM:
Be well, do good work, and keep in touch.
ANNOUNCEMENTS:
Alcoa Service Action tomorrow with Habitat. Also, F3 Chattanooga launch!
Choices, choices…
THE SCENE: low 40s and rain
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
- SSH x 20
- Merkins x 10 IC
- Squats x 10 IC
- OYO stretches
THA-THANG:
Today’s workout was all about making choices.
- Choice #1: Work in the rain -or- Go to the pavalon.
- Pavalon wins…begin to mosey
- Stop at street for choice #2: Burpee broad jump to speed bump -or- Inchworm merkin to speed bump.
- Burpees won….BBJ to the speed hump
- Choice #3 at bottom of Matterhorn. How to get up Matterhorn: Frontwards -or- Backwards.
- Backwards won….Bernie Sanders up the hill
- At the pavalon, began a descending ladder workout. Trying my best to keep everyone dry on a nasty morning.
- 10 Burpees
- 9 Iron Mikes
- 8 Thrust Merkins
- 7 Side Crunch (each side)
- 6 Decline Merkins
- 5 Pull ups
- 4 Single Leg Squats (each side)
- 3 Dry Docks
- 2 Knee ups
- 1 Dive Bomber
- We got through 1 round of the ladder before the putrid smell of some dead creature arrived. First it was manageable, then it got worse, then Tank started dry heaving….time to go….audible…
- Choice #4: stay or go….GO!
- Mosey to the bottom of Matterhorn and turn left into the parking lot
- Choice #5: 11’s -or- Route 66
- Route 66 won. Dry Docks & Jump Squats around the parking lot Route 66 style
- Choice #6: Grass hill -or- Cement hill
- Cement hill won: mosey back to bottom section of parking lot. Run the stairs & hill up to the rock by the restaurant. At top and bottom of each run do 5 burpees, 5 merkins, 5 jump squats. 4 sets total.
- Mosey back toward AO
- Stop at the road for Choice #7: Forward to the speed bump -or- Backward to the speed bump
- Forward won….bear crawl to the speed bump
- Continue back to AO and cash out with Ring of Fire Merkins
MARY:
COUNT-OFF & NAME-O-RAMA
Tank, Waxjob, Blue Cross, Flute Loop, Bowflex, Doubtfire, I-Beam, Bartman
CIRCLE OF TRUST/BOM:
Joshua 24:14-15. Now fear the Lord and serve him with all faithfulness. Throw away the gods your ancestors worshiped beyond the Euphrates River and in Egypt, and serve the Lord. But if serving the Lord seems undesirable to you, then choose for yourselves this day whom you will serve, whether the gods your ancestors served beyond the Euphrates, or the gods of the Amorites, in whose land you are living. But as for me and my household, we will serve the Lord.
Choices matter. Make wise choices for you and your family today.
MOLESKIN:
Props to Waxjob for showing up early with his leaf blower to clean off the pavalon. T-claps bro!
ANNOUNCEMENTS:
Wallom
THE SCENE: Somewhere north of freezing… Overcast, impending rain… Great day to get better!
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
15x Left-straddle-hops IC
15x Right-straddle-hops IC
10x Smurf Jacks IC
15x Crab Kicks IC
30x Mountain Climbers IC (10x std, 10x hands back, 10x hands fwd)
8x Failure to Launch IC
10x Burpees OYO
THA-THANG:
Mosey to the courtyard. Pair up in threes.
7 cones set up on the wall.
Weinke with 4 exercises at each end of the sidewalk.
One PAX at each end, one running. Runner relives PAX upon arrival at the end.
When running toward the atrium, slalom hop over the wall between cones.
When leaving the atrium, Crawl Bear up the stairs.
Perform exercise at each end 2 times, then move to next.
At the atrium:
-Lunge
-Side Lunge
-Box Jumps
-Crabettes
At the courtyard:
-LBCs (left-right-center)
-Gas Pumpers
-Alternating wide/diamond merkins
-Carolina Dry docks
Almost finished, but ran out of time during Crabettes/Dry Docks.
Mosey back to the AO – Arrived 6:15 on the dot!
MARY:
No time today.
COUNT-OFF & NAME-O-RAMA
11 HIMs. Extra credit for Erector, Judge Judy, Doubtfire, Bagger, and YHC for the Full Smokey Tortoise/Hare pre-run/ruck
CIRCLE OF TRUST/BOM:
Not much to say today, although a full heart from a weekend spent with family/friends camping in Joyce Kilmer. Treasure these opportunities. Thank God for them when they come.
MOLESKIN:
Thanks to Doubtfire for leading the pre-ruck! Finally got the Full Smokey completed. Now just have to beat Erector the Hare.
ANNOUNCEMENTS:
F3 Cleveland launch this weekend! Make the trip if you can. Check GroupMe for carpools! Also watch GroupMe or the weekly email for info about the Holiday Beatdown Schedule. Mend House Workoutreach postponed until the 26th (Thanksgiving Monday)