F3 Knoxville

Tag: Waxjob

Bear Crawl Variations

THE SCENE: Cold!!!  I know this is only the beginning, but it came quick.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

15 Peter Parkers, 15 mountain climbers, 15 SSH, 15 imperial walker, 10 count windmill, 15 Moroccan night club

THA-THANG:

Mosey to the south parking lot

Bearpees halfway across the parking lot. OYO 1 Burpee followed up by 4 count bearcrawl forward.  Increase burpees by 1 each time and bearcrawl by 4 (1:4 ratio).

Mosey to the Sophomore. Dora 1-2-3. 100 merkins, 200 6” LBC’s, 300 squats.  Partner is running up the hill to in front of the building’s main entrance.

Mosey to hand rails. Do 15 supine pull-ups, 15 merkins, 15 dips and 15 Carolina dry docks. Run a lap around parking lot and repeat.

Mosey toward shovel flag. Stop in the parking lot and indian bear crawl.  All PAX are in a lined up head-to-foot.  The PAX in the back bear crawls to the front while all others are doing merkins.  Go until all PAX have bear crawled.

COUNT-OFF & NAME-O-RAMA
9 PAX worked hard this morning and got warmed-up quickly
CIRCLE OF TRUST/BOM:
Look at the story of Job and the loss that he encountered.  God allowed Satan to test Job to this extent, but he did not do the testing.  Through all the hardship, Job starts to question why he is going through all this.  God answers Job in the last few chapters of the book.  I was looking for Job chapter 38 this morning.  Read God’s response to Job.  Then Job responds in chapter 40 and again in 42:  42:2-3.  We may not understand why we encounter trials in life, but if we remain focused on God and His will, we will make it through!
ANNOUNCEMENTS:

Fall festival this weekend. 3rd Anniversary weekend, Nov. 3rd and 4th.

Knockin’ the Cobwebs Off

THE SCENE: Upper 40’s & frickin’ gorgeous
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

  • Little bit o’ this
  • Little bit o’ that
  • High Knees
  • Butt kickers
  • Broad Jumps
  • Inchworm merkins

THA-THANG:

We moseyed to the roughly 1/2 mile to the PAVILON and then performed a long, grinding CINDY. For those not familiar, CINDY is an AMRAP of 5 pull-ups, 10 merkins, & 15 squats for 20 minutes.

After our 20 minutes was completed, we eased back to the AO by way of the Pee Rock pile. We used some nice, heavy pee rocks to get a set of 7-ups in.

MARY:

  • Freddie Mercury x 30 IC
  • Flutter Kick x 20 IC
  • Mountain Climber x 25 IC

COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
We discussed the giving of yourself to help others. It’s an incredibly hard habit to make and can be exhausting, but the results are a legacy that will far outlast your lifetime.
MOLESKIN:
Thanks for the grind today, PAX – I needed it!
ANNOUNCEMENTS:
F3 Anniversary weekend is on the horizon.

3 Rounds

THE SCENE: 57 degrees, no rain, dry parking lot…what more could you ask for!
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH x20, merkins x10, rockettes x20, calf stretches

THA-THANG:

Mosey to the back lot near the bottom of Matterhorn.
Round 1: 100
25 merkins run to line (50yds) and back
25 Lunges run to line and back
25 LBCs  3-count run to line
move to round 2
Round 2: 200
50 squats run to line and back
50 SSH run to line and back
50 toe touch LBCs to line and back
Move to Round 2
Round 3: 100
25 shoulder taps run to line 3 and back
25 Bobby Hurley’s run to line 3and back
25 dry docks run to line 3 and back
Move to Round 1 and keep repeating till time is up
Mosey to AO by way of steps and hill at restaurant
MARY:: dealers choice
hands up hello dollys, BBS X20, backwards leg extensions

COUNT-OFF & NAME-O-RAMA

12 PAX

CIRCLE OF TRUST/BOM:
WORRYING DOES BO GOOD.

““So I say to you, do not worry about your life—what you will eat or drink, or about your body, what you will wear. Isn’t life more than food and the body more than clothing? “Look at the birds of the air. They do not sow or reap or gather into barns; yet your Father in heaven feeds them. Are you not of more value than they? And which of you by worrying can add a single hour to his life? And why do you worry about clothing? Consider the lilies of the field, how they grow. They neither toil nor spin. Yet I tell you that not even Solomon in all his glory clothed himself like one of these.”
‭‭Matthew‬ ‭6:25-29‬ ‭TLV‬‬

MOLESKIN:
Big praise for Tweet-E’s M today is 18 years sober!!!! What an amazing accomplishment!
ANNOUNCEMENTS:
F3 olympics and functions around the anniversary Nov 3-4

Calves and Bears

THE SCENE: Cool and overcast with plenty of gloom to go around.  Perfect beatdown weather.  Abundant mumblechatter complaining of previous calf work… Sorry boys.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH x25 IC
Crabettes x15 IC
Merkins x15 OYO – First 5 (min) with clap
Imperial Walkers x15 IC
Windmills x10 IC
Failure to Launch x8 IC
Calfkiller – 5 sets of 20 calf raises with 25%, 50%, 75%, and AYG runs in between

THA-THANG:
Buddy up for Broken Wheelbarrows. 2 parking spaces, 5 merkins, repeat, then swap positions, repeat, return to start in the same way.

Mosey over to the low wall area for 11’s:
Hand-release derkins on the wall, 8-count body builders in the breezeway.
Mosey back and forth, except for the stairs. Crawl Bear up those (backward).

That’s all we have time for today, folks! Head back to the AO

MARY:
About a minute left for a crunch cash-out.
COUNT-OFF & NAME-O-RAMA
10 strong this morning, including a visit from Brickyardigan Tuba!
CIRCLE OF TRUST/BOM:
Exodus 2:11ff
One day, when Moses had grown up, he went out to his people and looked on their burdens, and he saw an Egyptian beating a Hebrew, one of his people. He looked this way and that, and seeing no one, he struck down the Egyptian and hid him in the sand. When he went out the next day, behold, two Hebrews were struggling together. And he said to the man in the wrong, “Why do you strike your companion?” He answered, “Who made you a prince and a judge over us? Do you mean to kill me as you killed the Egyptian?” Then Moses was afraid, and thought, “Surely the thing is known.” When Pharaoh heard of it, he sought to kill Moses. But Moses fled from Pharaoh and stayed in the land of Midian. And he sat down by a well.

Moses recognized the unjust situation of his people and wanted to do something about it… but he decided to take matters into his own hands and handle it his own way. Instead of helping the situation, he ended up on Pharaoh’s most wanted list. It wasn’t until he was called by God and led each step of the way that the people of Israel left slavery in Egypt. Be careful about charging into a situation with guns, or fists, or words blazing. Take a step back, seek God’s timing and direction.

MOLESKIN:
Not sure which one was worse… The 8-count body builders or the Crawl Bear Stairs.
ANNOUNCEMENTS:
Sign up for the 3rd anniversary celebration weekend! Nov 2/3. Also fall fun fest at Bunny’s parents place. Check GroupMe for deets.

Flex Seal on a Birthday

THE SCENE: It was Dark and smelled like Birthday Cake.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

Cherry Pickers 16x
Burpees 10x
Ice Skaters 20x
Hand Release Merkins 20x
ISO Squats 20x
Burpees 6x
Ice Skaters 16x
Burpees 10x
Hand Release Merkins 20x

THA-THANG:

Partner 46s
Dora Fashion: One Partner does Box Jump/StepUps while other does 23 of the following, then Flapjack
Crunchy-Frog
Hand Release Merkins
Squats
Burpees
BBS
Plank Jacks (2-count)
Bobby Hurley (Jump Squat)
Shoulder Taps (4-count)

MARY:
It was a nice day for some Shoulder Blasters.
COUNT-OFF & NAME-O-RAMA
CIRCLE OF TRUST/BOM:
Just a quick note not to forget that the tasks at-hand were provided to you because you were up to the challenge.  It wouldn’t show up at your door if it wasn’t meant for you.
MOLESKIN:
It was a good day…dry and cool.   Pretty good mumble chatter, some wisecracks about getting older and yet we persevered.  Great to have Hickory’s “FLEX SEAL” in attendance!
ANNOUNCEMENTS:
Nove 3 Olumpics!!!