F3 Knoxville

Tag: Waxjob

Three headed monster

THE SCENE: Calm, Humid, 70sih
F3 WELCOME & DISCLAIMER:
WARM-O-RAMA:
Little of everything… Merkins, Alabama ass-kickers, jog, burpees, tempo squat, jog, BLIMPS
THA-THANG:

  • Aiken legs –>  Bernie Sanders  –> 50 yd sprint (x2)… Legs blasted, check
  • Bear crawl ring of fire –> center circle of the MRSA field. There was no safety on the ground or on your hands.
    1. 360 degrees of bear crawl –> 10 merkins.
    2. 180 degrees of boo boo bear crawl –> 10 werkins.
    3. 180 degrees of boo boo bear crawl (opposite leg) –> 10 werkins.
    4. 180 degrees of crawl bear –> 10 derkins. Arms smoked.
  • Doracides – 400 iron mikes, 250 Big boy sit-ups, and 250 dry docks.
    • partners take turns chipping away while the other runs a suicide style sprint with burpees at the turn around point. At least the end was near.

MARY:

Just cause we had 3 minutes left…. gas pumpers and peter parkers.
COUNT-OFF & NAME-O-RAMA

17 strong.

CIRCLE OF TRUST/BOM:
After God threw man out of the garden of Eden, the first thing he did was form clothes for them. How do we extend grace to our children even when we punish them?
ANNOUNCEMENTS:

F3 olympics…. not sure when, but sounds like fun.

Hurricane at JUCO

Weather: cloudy, cool, waiting on rain

Welcome and Disclaimer

Warm-o-Rama

Cherry Pickers

Windmills

World’s Greatest Merkin

Mosey to the parking lot

  • Sprint to each line
  • 20 Merkins at each end

Bear crawl the building

Mosey to rock pile

Battle buddy up

Parking lot Dora 

  • 50 blocky Hurley
  • 100 tri extensions
  • 200 curls
  • 50 Blurkey

Rocks up

Burpee lunge past the  building

Mosey back to the AO

Tabata if time

  • Iron mikes 
  • Lizard hops
  • Tuck jumps
  • Donkey kicks

Watching “Up” this weekend with my kids 4/8, and the scenes about death came on.  Afterwards it was the questions from my 4yo:

Where is the girl?

What happens when we die?

What happens to or bodies?

What is heaven like?

Are their toys in heaven?

Do we have bed times in heaven? 

 

Me trying to put death into a system where a 4 year old could understand it is hard. But what I tried to explain is if we believe in Jesus, and ask him to be in our hearts we are superheros.  What I mean by that is if we believe in Jesus, we never die we live forever with Him in heaven. 

Four Corners Buffet

THE SCENE: high 60’s and very foggy
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

  • Side Straddle Hops X 20 (IC)
  • Cherry Pickers X 10 (IC)
  • Windmills X 10 (IC)
  • Football UP DOWNS
  • Karaoke back and forth across parking lot
  • Baby Arm Circles forward X 10 (IC)
  • Baby Arm Circles backwards X 10 (IC)
  • Mosey

THA-THANG: Four corners around Sophomore Hill

  • 1st round – Arms – 20 merkins, diamond merkins, inchworms, & dri-docks
  • 2nd round – Legs – 20 squats, Bobby Hurleys, Iron Mikes, & Lunges
  • 3rd round – Core – 20 Big Boys Sit-ups, American Hammers, V-Ups, & Supermans
  • Rinse & repeat until time was up

MARY:

  • Flutter Kicks X 20 (IC)
  • Box Cutters X 10 (IC)
  • Reverse Crunches X 10 (IC)
  • Leg Lifts X 10 (IC)

COUNT-OFF & NAME-O-RAMA
14 HIMS and 1 FNG (Welcome Pepperoni)
CIRCLE OF TRUST/BOM:

Growing up playing sports, I was a pretty good athlete. Having not exercised a lot since college, I still thought F3 would be pretty easy.  Was I wrong.  F3 definitely keeps you humble but God wants us to be humble.  In humility we are reminded to value others above ourselves.

Philippians 2: 3-8
MOLESKIN:
This being my VQ, it kept me humble because it can be a challenge to lead the workout and do the actual workout. Overall though, it was a good experience.
ANNOUNCEMENTS:
F3 Anniversary events on November 3-4

9/11 tribute

THE SCENE: 66 with low humidity – absolutely perfect

F3 WELCOME & DISCLAIMER


WARM-O-RAMA:

  • Tempo Squat x 10
  • Tempo Merkin x 10
  • OYO stretching
  • Burpees x 5

THA-THANG:

  • Mosey 2001 feet to the workout point
  • Partner up and complete the 9 sets of exercises, 11 reps each.  Between each set, fireman carry your partner to the cone and back.
    • Fist Bump Merkin
    • Squat Jump
    • Burpee
    • Iron Mike
    • V-up, Roll-up
    • Spread Eagle Merkin
    • Smurfjack
    • Mountain Climber
    • Plankjack
  • Mosey back to AO while team-carrying 3 men at all times.
  • Back at the AO – Paula Abdul Bear Crawl the parking spaces doing 5 Dry Docks each time your forward or backward progression stopped.

MARY:

  • LBC x 50
  • Box Cutter x 25
  • AMRAP Merkins x 30 seconds

COUNT-OFF & NAME-O-RAMA
10 PAX:  Wagon Wheel, Junk, Mayberry, La-Z-Boy, Trap Door, Bueller, Sparky, Waxjob, I-Beam, Bartman

CIRCLE OF TRUST/BOM:
Reflection on 9/11….where we were on that day & how it felt.   That day made me ask myself the question of what is really important in my life – and for a while I focused on that.  But like so many others I’ve lost that focus.   Today’s challenge is to re-center your priorities on your faith and your family.

MOLESKIN:

ANNOUNCEMENTS:
F3 Olympics coming up Nov 3-4

Suits Me

THE SCENE: The JUCO, nice but hot when your in a full suit

F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Really awkward Karate kicks. SSHx20, Frogger merkins
THA-THANG:
The commute: Mosey to the coupon pile. Stop for a donut and coffee (CMU) Do 25 merkins, 25 curls, 25 OH presses  then run up the hill and back. Repeat but drop five reps each time. . Lunge up the steps and over to the sophomore hill w/CMU.

Rat Race: at Sophomore hill, drop CMU at top right corner. 4 corners, 4 exercises: CMU squat-curl-press-Tri x10, burpees x10, frogger Merkins x15, bear crawl 1/2 way to cone and sprint the rest, repeat…..

Commute back home to coupon pile, forgot to “get milk” on way home, so go back up steps doing a 20 curls at the top. and drop off CMUs upon return. Then mosey to AO.  Stopping at the F3 sign for a quick pic and some flutter kicks

MARY:
No time for her

COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
This week a friend of mine from high school hit rock bottom. He was truly broken in all sense of the word. He is suffering from drug addiction and he is being treated at a facility as we speak. It is when we are broken that we can truly see the overwhelming love of God. We ignore or forget his gift when things are going our way and we “have no need” for God. But when your broken and then made new, you can truly appreciate Gods gift to us. Example of a light stick, breaking and then glowing.
MOLESKIN:

it was hot wearing a suit

ANNOUNCEMENTS:
Dirt Circuit and Go Ruck Sept 29th