F3 Knoxville

Tag: Waxjob

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)

Get Low

THE SCENE: Low 50s and slightly overcast.  A number of hoodies present… Must be expecting a pretty low-key beatdown.  YHC came in on two wheels due to unplanned meeting with John, but at least Stu didn’t show up during the beatdown.
F3 WELCOME & DISCLAIMER
A bit abbreviated, but mostly there. No FNGs… Let’s Get Low
WARM-O-RAMA:
SSH Smurf Jacks x10 IC
Cherry Pickers x6 IC
Peter Parkers
Failure to Launch x8 IC
Freestyle Swims x15 IC
Hand Release Merkins x10 OYO

THA-THANG:
Mosey to the lowest point of the AO at the bottom of the stairs by the docks.
30 Merkins
Up the first set of stairs
60 BBS
Up to the rock
90 Overhead Claps

Mosey to the base of the Matterhorn
Balls-to-the-wall sprint to the top to earn 30s stargazer

Gather in the Pavalon and partner up for some Dora:
30 8-Count Body Builders
60 Super Mario step-ups (60 each leg)
90 6″ LBCs (hold feet 6″ off the ground)
Partner Gets Low and crawls under picnic tables Audible: lots of glass on the floor. Run to top of hill and back

Mosey back to the rock for:
30 Bobby Hurleys
Down to the landing
60 Single-ct shoulder taps
Down to the bottom
90 SSH Out of time! Mosey back to the AO.
MARY:
Just enough time for about 20s of low plank.
COUNT-OFF & NAME-O-RAMA
8 HIMs this morning
CIRCLE OF TRUST/BOM:
I must admit, as research for this Q I checked out the video for the “song” Get Low.  I can’t say there was much of anything of value there.  But, God actually has quite a bit to say about getting low. Here’s just one of them:

    Mark 9:33-35

And they came to Capernaum. And when he was in the house he asked them, “What were you discussing on the way?” But they kept silent, for on the way they had argued with one another about who was the greatest. And he sat down and called the twelve. And he said to them, “If anyone would be first, he must be last of all and servant of all.”

This isn’t some sort of weird race where the slowest person who happens to be last is unexpectedly declared the winner at the end. This is a conscious choice, a decision to humble yourself and serve others. Get low. As usual, we get the ultimate example:

    Philippians 2:5-8

Have this mind among yourselves, which is yours in Christ Jesus, who, though he was in the form of God, did not count equality with God a thing to be grasped, but emptied himself, by taking the form of a servant, being born in the likeness of men. And being found in human form, he humbled himself by becoming obedient to the point of death, even death on a cross.

How will you Get Low today?

MOLESKIN:
When I was planning this Q, the whole “Get Low” theme started with the idea of low-crawling under the picnic tables.  And that’s the one exercise we didn’t do… Next time I’ll bring the leaf blower to the Pavalon…
ANNOUNCEMENTS:
F3 Cleveland Launch next week! Also, Mend House workoutreach Monday at 6. May parlay into Fountain City AO…

Grinders and Circuits

THE SCENE
51 and clear but wet

 

Welcome & Disclaimer

 

THE THANG
COP
SSH x30 (IC)
Imperial Squat Walkers x15 (IC)
Merkins x15 (IC)
4ct Side Lunges x15(IC)
Dive Bombers x15 (IC)
BAC Fwd x12 (IC)
BAC Bkwd x12 (IC)

Mosey to the curb.

 

Grinders
Partner up with Battle Buddy.  Battle Buddy lunges to the first cone, then sprints to 2 second cone, does 2 reps of the exercise while Battel Buddy 2 is jumping air rope.  Switch.

Each round increase by 2 reps until each man does a total of 8 reps.  Three rounds:

  • Rd 1 = Diamond Merkins
  • Rd 2 = Squat Jumps
  • Rd 3 = Dry Docks

Mosey to pavilion area and circle up around the flag pole.

 

Circuit Corners
Divide up and head to 4 Stations.  Compete AMRAP in 15 min.

  • S1: 15 Burpees / 20 Reverse Pickle Pounders
  • S2: 20 Superman Swims/ 20 4ct Flutter Kicks
  • S3: 10 Chin-ups / 25 Prisoner Squats
  • S4: 25 Derkins / 20 Let Me Ups

Mosey back to SP and circle up

 

MARY
American Hammers  x20 (IC)
Merkins x10 OYO
4ct Box Cutters x20 (IC)
Merkins x10 OYO
Right Side Crunches x15 (IC)
Left Side Crunches x15 (IC)
Merkins x10 OYO

 

COT
Number off and Name-O-Rama – 27 PAX

 

BOM

High Wind Advisory Stand In Q

THE SCENE:

At 4:30am, the alarm sounded along with a massive amount of noise from the heavy rain and high wind.  GroupMe messages started flying around to see if the QIC (Frosty) was going to cancel the workout.  A few shameful posts later and YHC drug himself out of the house in the now misty morning.  After arriving at the AO, YHC found no one in sight and again began the troll on GroupMe.  Many were attempting to arrive only to be turned around or forced back to the fartsack due to downed trees and blocked roadways.  Three vigilant PAX included YHC were able to post.

F3 WELCOME & DISCLAIMER

Welcome and quick disclaimer due to lost time waiting on PAX to arrive

WARM-O-RAMA:
Short warm-up included the following:

  • SSH – IC x 20
  • Cherry Pickers – IC x 10

THA-THANG:
Due to the spontaneous Q to cover for Frosty, YHC pulled out the FitDeck Exercise Playing Cards.  Pulling one at a time, the PAX made it through around 30 cards before having to call it quits for the morning.  There was no shortage of soaking up the surrounding water, stretching out on all four sides getting better together.  A good amount of mumble chatter occurred along with the surrounding sounds of falling branches and trees.

COUNT-OFF & NAME-O-RAMA
3 PAX including YHC (I-Beam), WaxJob and Bueller

CIRCLE OF TRUST/BOM:
Listened to a good audiobook this week by Billy Crystal and Kevin Cline called “Have a Nice Day”.  The story told of a the final day of a man, actually the POTUS, who was contacted by the Grimm Reaper early one morning.  After some convincing, he was allowed to finish out the day to address some family matters that were incomplete.  The moral of the story was “live every day as if it were your last.”

Legs Run Legs

THE SCENE: Cool and dark
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

  • SSH
  • Toy Soldiers
  • Cherry Pickers
  • BA Circles

THA-THANG:
Mosey to the East Field for 4 corners. Do an exercise at 1st corner, run a full lap. Perform Exercise at first corner, then run to second corner to perform exercise and then complete lap. Continue until you complete an exercise at each corner. Run a full lap, then continue exercises at each corner subtracting one exercise with each lap.

  • Dynamic Lung + Squat x 30
  • Curious Dolly x 30
  • Bobby Hurley x 30
  • BBS x 30

Burpee Over – Battle Buddy up. PAX 1 gets into a low plank position parallel with the midfield line, PAX 2 performs burpee and then jumps over PAX 1 and assumes low plank. Continue until both PAX reaches midfield.

Mosey to the cement bleachers for some 21’s. Super Mario’s and American Hammers.

MARY:
Gibbler led us in Boat/Canoe
COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
It’s important to remember what you’ve learned in the light when you’re in the darkness.
MOLESKIN:
ANNOUNCEMENTS: