F3 Knoxville

Tag: Waxjob

Brand New Beatdown, No Waiting

THE SCENE: Mid-30s, clear and brisk! YHC had to ditch the sweatshirt after pre-ruck.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Classic Zero-Burpee warmup
0 Burpees OYO
25 SSH IC
2 Burpees OYO
25 Mtn Climbers IC
4 Burpees OYO
15x LBAC IC fwd/back
6 Burpees OYO
10 Hand Release Merkins
8 Burpees OYO
16 Buddy the Elf IC
10 Burpees OYO

THA-THANG:
Mosey to the Coupon Pile, stopping halfway for 20 4-ct LBCs

2 CMUs each for Rock the Block Merkins

Ditch one and carry the other to the parking lot
Line up CMUs between 2 cones – 2 more cones set 60yd away.
Battle buddy up. One partner runs to the closest CMU and does 3 Blockee Broad Jumps to advance the block, then returns to relieve partner.
Meanwhile, other partner is doing work. Continuous reps while partner is gone, switching to next exercise with each trip:
Iron Mikes
Merkins
Crabettes
Mountain Climbers
Keep alternating until all CMUs have passed the 60yd mark

Carry CMUs back to the pile, but circle up for a quick ring of fire with tricep extensions. Start with 1, go to 5.

Mosey back to the AO.
Oh, wait… that last stretch between stop signs? Let’s Burpee Broad Jump that section. Because YHC really doesn’t want to do that.
MARY:
Just enough time for about three rounds of Row Your Boat
COUNT-OFF & NAME-O-RAMA
6 HIMs skipped the sales and came for a Free.99 beatdown instead!
CIRCLE OF TRUST/BOM:
Isaiah 40:30-31:
Even youths shall faint and be weary,
and young men shall fall exhausted;
but they who wait for the LORD shall renew their strength;
they shall mount up with wings like eagles;
they shall run and not be weary;
they shall walk and not faint.

Like Bagger earlier this week, we’re working on patience in my home. The big one for us regards the (hopefully) sale of our house. We’ve done what we can do, and now we wait for His time. But that waiting is not just passive, it’s active. Intentionally giving it to Him and His wisdom to work out in His time.

MOLESKIN:
Thanks, Doubtfire for coming out for the pre-ruck!
ANNOUNCEMENTS:
Mend house workout Monday at 6.

Earn The Bird

THE SCENE: 30 degrees and yeah it was cold
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

  • SSH IC x 25
  • Windmill IC x 15
  • Cockroach Merlin OYO x 10

THA-THANG:
Battle Buddy up and Mosey to the Track. While one PAX runs the loop the other PAX member performs the circuit. AMRAP

  • Caterpillar Tapout Merkins x 5
  • Lungey Squat x 10
  • Jane Fonda’s x 15
  • Heel Tap Merkins (2 CT) x 20
  • American Hammers (4 CT) x 25

MARY:

  • Flutter Kicks IC x 50
  • LBC’s IC x 10

COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
Thanksgiving is great time to bring to the forefront what we’re thankful for. I believe this PAX does a great job of that week in and week out. Today I’m thankful for this PAX. You men have really helped bear my burdens and I’m thankful to be a part of this group.
MOLESKIN:
WaxJob, again, decided to show up shirtless. And never complained. Split Jack’s were renamed Jane Fonda’s by Ribbed. The PAX were treated to Jocko’s psychological warfare and other classic workout tunes. Plus we had a couple of travelers T-Pimp, Choir Boy and Spam made the journey out this morning. Also Mayberry said he would be back for seconds. #EarnTheBird
ANNOUNCEMENTS:

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!