F3 Knoxville

Tag: Waxjob

The Hateful 8

THE SCENE: J-J-Juco
WARM-O-RAMA:
On way to cmu pile do 10 of plank walk merkins, Imerpial Lunge Walks, crab walk, overhead lunges, bear crawl, spinning thrusters, and hand stand walks.  All in order to get a cmu to the parking lot.
THA-THANG: The Hateful 8

Run to CMU pile, each HIM gets one and brings to adjacent Parking lot. Perform the following exercises along the lengths of 8 parking space painted sections.   When reaching the end of a section run to the adjacent painted section to start the next exercise going down (or up) the parking spots.  The exercises alternate from bringing the cmu with you to not bringing it.  When you need to start a section with a cmu and you don’t have one, run back to where you left your cmu (it should be two sections over/back) and run it back to the start of the next exercise.  In essecense you do a ziz-zag accross the parking lot with and without your cmu.

    1. Plank Walk Merkins +CMU  (do 1 merkin at each stall)
    2. Imperial Lunge Walkers
    3. Crab Walk +CMU
    4. Burpee Broad Jumps
    5. Overhead Lunges + CMU
    6. Bear Crawl
    7. Spinning Thrusters + CMU
    8. Handstand walk or Bear crawl Dry Docks (do 1 dry dock at each stall)

    We made it to Spinning Thrusters when 6:07am recovery alarm went off. Next time, go straight to the cmus with less warm up. Oh,, and there will be a next time!

    COUNT-OFF & NAME-O-RAMA
    Stai, Chaco, Sweeper, Guano, Archie, Bartman, Waxjob, Snaggletooth.
    CIRCLE OF TRUST/BOM:
    Luke 21 The widows offering..   Can you give it all?  Don’t let materializm eat you alive.  Heed Jesus’ words that the temple and stones will all be torn down.

Integrity. Always.

THE SCENE: 63 degrees and awesome.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

  • SSH x 30 (IC)
  • Burpees x 5 (OYO)
  • Cherry Pickers x 10 (IC)
  • BAC’s F&R x 10 (IC)
  • Windmills x 20 (IC)
  • Burpees x 5 (OYO)

THA-THANG:

Ladder Squats across the parking lot: 2, 4, 6, 8, 10, 12, 14, 16 and back down (128 squats total)

Mosey to the Courtyard for 11’s

  • Bobby Hurley’s & CCD’s

Mosey to the short walls

  • Dips x 20
  • Decline Merkins x 10
  • Step-ups x 10 Each Leg
  • Repeat

Mosey back to start, stopping for mountain climbers & prison merkins

MARY:

  • Flutter Kicks x 35 (IC)
  • Marge & Homer

COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
Integrity is doing the right thing.  Even when no one is watching. –C.S. Lewis

The Lord’s eyes are on the righteous and his ears are open to their prayers. But the Lord cannot tolerate those who do evil.  1 Peter 3:12

“Whoever can be trusted with very little can also be trusted with much, and whoever is dishonest with very little will also be dishonest with much. Luke 16:10

MOLESKIN:
Solid workout for The Men of the JUCO. Kept the heart rate up and the breakfast down.  Booster was thankful we didn’t get much leg work in.  Maybe next time.  🙂  Mumble chatter was good, the effort was great!  Way to go, HIM’s!

Put away your toys

THE SCENE: Nothing to write home about… Mid 70s, maybe not so humid
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
23x SSH IC (just until Trolley reached the circle…)
10x Travoltas each side IC
Cossack Squats IC – Chaco picked rep count of 23!
10x Hindurkins IC

THA-THANG:
Mosey in the direction of the coupon pile
Stop halfway for 15x Big Boys OYO
Continue to the back of the maintenance building and grab a CMU
15x Overhead Reach BBS OYO
Mosey with CMU to the parking lot near the fitness center

4 corners of large grassy area each have an exercise on cardboard weinke.
Start at Corner #1 with 10x HR Merkins
Mosey with CMU to Corner #2: 16x Catalina Wine Mixers (8 each arm), 10x HR Merkins
Bear crawl pushing block to Corner #3: 30x Pickle Pounders, 16x Wine Mixers, 10x HR Merkins
Mosey with CMU to Corner #4: 20x Carolina Dry Docks, 30x Pickle Pounders, 16x Wine Mixers, 10x HR Merkins
Crawl Bear pulling block back to Corner #1 (Flutters etc until 6)

Next lap around: Flip the card over to reveal leg exercises!
For time, just mosey w/CMU to each corner. No accumulator either – Just the one on the card
10x Prisoner Get-up (each leg)
15x Squat Jump
30x Monkey Humpers (single count)
10x Donkey Kicks
More Ab work for the 6…

Time to put the toys away! Mosey back to the maintenance building.

Mosey back to the AO, stopping halfway for 10 more BBS OYO

MARY:
Got home 1 minute past curfew… No Mary today.
COUNT-OFF & NAME-O-RAMA
8 PAX today – A Wednesday record according to Booster!
CIRCLE OF TRUST/BOM:
As most of you know, we’ve been prepping our house for sale. This presents a number of opportunities for… friction. The thing that can grease that friction and keep it from flaring up and causing a fire is Love. Not touchy-feely type of gushy love, but Love that lays down Its life for another. Here’s the description of what love does. Read from The Message because this is a very familiar passage, and sometimes we can gloss over the words when we know them so well…

From 1 Cor. 13 (The Message)
No matter what I say, what I believe, and what I do, I’m bankrupt without love.

Love never gives up.
Love cares more for others than for self.
Love doesn’t want what it doesn’t have.
Love doesn’t strut,
Doesn’t have a swelled head,
Doesn’t force itself on others,
Isn’t always “me first,”
Doesn’t fly off the handle,
Doesn’t keep score of the sins of others,
Doesn’t revel when others grovel,
Takes pleasure in the flowering of truth,
Puts up with anything,
Trusts God always,
Always looks for the best,
Never looks back,
But keeps going to the end.
Love never dies.

MOLESKIN:

ANNOUNCEMENTS:
Truckin’ to the Pound is this weekend!  Don’t forget to mark your calendars for the F3 Anniversary first weekend in November.

Ode To The HIMs

THE SCENE: A bit damp but great!
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

  • Side straddle hops (IC) 4ct
  • Baby Arm circles forward x 10 & Michael Phelps
  • Baby Arm circles reverse x 10 & Michael Phelps
  • Squats (IC) 4ct
  • Hand release merkins

THA-THANG:

Ode to Trolley (0-5 min) – Get in 2 lines or one depending on number of people.

  • Indian line formation, single man sprint to 3 stations leading to maintenance building
  • Start in plank position
  • Station 1, burpee
  • Station 2, big boys
  • Station 3, merkins

Ode to Booster and detention (6-20 min)

  • Pick up block and run to bottom of stairs at hill. After each exercise below, run stairs do 20 American hammers at top, then repeat
  • 50 overhead press w/block (OYO)
  • 50 squat w/block(OYO)
  • 50 curls w/block (OYO)
  • 50 rows w/block (OYO)
  • 25 left lumber jack (OYO)
  • 25 right lumber jack (OYO)
  • Repeat the above twice.

Run to quad

Ode to toto

  • 5s in door to door railway (squat jumps – Carolina dry docks)

MARY:

  • 10 V-ups 4ct
  • 10 baby crunches (4ct)
  • 10 box cutters (4ct)
  • 10 Flutter kick (4ct)
  • 10 hello dollys (4ct)
  • 10 scissors (4 ct) then sprint

COUNT-OFF & NAME-O-RAMA

Booster, Cookie Monster, Dreamer, Rocket, Snaggletooth, Stye, Trolley, Waxjob

CIRCLE OF TRUST/BOM:

Remember to be grateful for things you typically take for granted. An example is our F3 brotherhood.  We shouldn’t take it for granted because it has changed my health and emotional outlook.  Let’s challenge each other to be cognizant of that throughout the day and to acknowledge with thanks something that you have typically neglected.

ANNOUNCEMENTS:

  • August 25 – CSAUP – Trucking To The Pound
  • November 3 – F3 Olympics

Circle of work

THE SCENE: 70 and muggy
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Skipped it
THA-THANG

The number represents the reps, of each exercise

  1. World’s Greatest Merkin
  2. CMU lunge (each)
  3. Side crunch (each)
  4. Turkish getup (each)
  5. Mer-block-ins (each)
  6. CMU Flamingo (each)
  7. CMU V-up
  8. Block-ees
  9. Decline Merkins
  10. CMU overhead squat
  11. Reverse cow girl
  12. Donkey kicks
  13. Merkin-around-the-circle
  14. CMU Lunge twist
  15. CMU BBS
  16. CMU curls
  17. CMU tri
  18. CMU overhead press
  19. Lizard Hops
  20. Bear Crawl around the circle
  21. Bent over Row
  22. Church claps
  23. CMU Hop overs
  24. Dive bombers
  25. Bananas
  26. Squats
  27. Step throughs (total)
  28. Blockee Hurleys
  29. Incline Merkins
  30. Pickle Pounders

COUNT-OFF & NAME-O-RAMA
19 with 1 FNG and a visiting PAX from Hickory NC, Flexseal
CIRCLE OF TRUST/BOM:

Two kinds of wisdom…

“If you harbor bitter envy and selfish ambition in your hearts, do not boast about it or deny the truth.  Such “wisdom” does not come from heaven but us earthly, unspiritual, demonic.  For where you have envy and selfish ambition you find disorder and every evil practice. But the wisdom that comes from heaven is pure; peace loving, considerate, submissive, full of mercy and good fruit, impartial and sincere.  Peace makers who sow in peace reap a harvest of righteousness.” -James 3: 14-18

With starting school we try to teach my son to use wisdom when picking/making friends.  But in my life I have struggled with wisdom of selfishness.  So I encourage each of you to be 3rd.  God 1st, Everyone else 2nd, I am 3rd.

MOLESKIN:
The PAX worked extremely hard, especially considering this was a Q with no moseying and no breaks.
ANNOUNCEMENTS:
August 25 – Truckin To The Pound

Nov. 3/4- F3 3rd Anniversary, Olympics, Ruck, Seabiscuit, and Family Picnic