F3 Knoxville

Tag: Waxjob

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

Old Fashioned Family Beatdown

THE SCENE: 68 Degrees and oddly pleasant
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

  • Little o’ this
  • Little o’ that
  • Little o’ Michael Phelps (exc. Ratchet who hates that stretch)
  • Cherry Picker x 10 IC
  • Imperial Squat Walker x 10 IC

THA-THANG:
I had the PAX count off into three equal groups; one lucky group got to run over and pick up CMUs from the pile.

Group 1 stood shoulder-to-shoulder at Cone A and Group 3 stood should-to-shoulder at Cone B. Groups 1 and 3 began an exercise while Group 2 traveled between them as instructed. When Group 2 reached Group 3, the PAX rotated and ran back to Group 1, where the rotation continued. Exercises are below:

Set 1: World’s Greatest Merkin/CMU Run/Freddie Mercury

Set 2: Squats/Sprints/CMU Curls

Set 3: Burpees/Bernie Sanders/CMU Press

Each set lasted approximately 10 minutes with minimal rest between sets.

MARY:

  • Plank Jacks x 25 IC (4 ct.)
  • LBCs x 25 IC (4 ct.)
  • Mountain Climbers x 25 IC (4 ct.)
  • Oblique crunches x 15 IC (single ct., each side)
  • Flutter Kicks x 25 IC

COUNT-OFF & NAME-O-RAMA
22 PAX including 1 FNG – strong showing!
CIRCLE OF TRUST/BOM:
Gerald Swindle is a professional bass angler that has been on the circuit for quite a while. He competes at the highest level in a stressful sport and yet he almost always seems collected, deliberate, and positive. I shared with PAX a quote that Swindle wrote regarding his personal slogan of “Positive Mental Attitude”:

“That’s the way my personal slogan of PMA (positive mental attitude) works in life. One of the PMA principles is that today’s bad news leads to tomorrow’s good news. You have to believe that today’s bad unexpected will lead you to tomorrow’s good unexpected.”

I really like what he’s getting at here. We will constantly have entropy in our lives, and we have to be intentional about embracing that and moving forward as HIMs.

MOLESKIN:
Felt good to be back with the PAX after several tumultuous weeks off-kilter schedules!
ANNOUNCEMENTS:
Don’t forget about kickball, Truckin’ to the Pound, and several F3 events coming up in October & November!

What’s at your core?

THE SCENE: low 70’s I think….didn’t check.  It felt good for a mid-August morning.

F3 WELCOME & DISCLAIMER


WARM-O-RAMA:

  • SSH x 20
  • Cherry pickers x 5
  • This/that stretch
  • Squats x 10
  • Tempo Merkin x 10
  • 5 Burpees OYO

THA-THANG:

  • One lap around the boat dock parking lot.  Stop at each light pole for 5 Thrusters as you mosey.
  • At the other end of the lot – DORA work.
    • Partner A starts at one end of the lot and runs to the 2nd light pole.  Do 2 Burpees at the halfway mark each way (coming and going).  While Partner A is running, Partner B is doing reps of the following.  Switch when the running partner gets back.
      • 100 Plankjacks (4ct)
      • 100 Shoulder Taps (4ct)
      • 100 Spread Eagle Merkins
      • 100 Raised Arm Big Boy Situps
  • Run back around the parking lot the way we came from.  This time stop at each light pole for 5 Squats as you go.
  • Indian Run back to the AO.

MARY:

  • Roll up, V up x 10
  • Hello Dolly x 25
  • Ring of Fire leg press x 2 rounds
  • Spread Eagle Merkin x 10

COUNT-OFF & NAME-O-RAMA
17 total:  Junk, Mayberry, Frosty, Booger, Barn Door, Barnacle, Shooter, I-Beam, Waxjob, Snitch, High Heels, Wall Ball, Bowflex, Wagon Wheel, Scooter, Sparky, Bartman

CIRCLE OF TRUST/BOM:

Today was a core workout…in keeping with that theme, I though I’d talk about what’s at my core.

My core starts at Romans 3:23 where the Bible tells us that everyone has sinned and fallen short of the glory (or perfection) of God.  Later on in the 6th chapter of Romans we are told that the wages of sin (the penalty of sin) is death.  Pretty gloomy stuff, but it all gets turned on its head with the life/death/resurrection of Jesus.  Jesus came to this earth, lived a perfect life and died in your place to take the penalty of your sin for you.  Romans 10:9 tells us that if you confess with your mouth that Jesus is Lord and believe in your heart, that you will be saved.  It’s the gospel in less than 30 seconds.  That is what’s at my core…what’s at yours?  If you aren’t sure, I encourage you to reach out with questions.  I’d love to tell you more over a cup of coffee sometime.

MOLESKIN:

ANNOUNCEMENTS:
Guardians for Garrett kickball tournament this weekend

Truckin’ to the Pound

F3 Olympic weekend

15×30 Doormen + 7×20 Tabata

THE SCENE: Cloudy with a chance of meatballs.
WARM-O-RAMA:
5x 30sec warmup sets of Windmills, Side Straddle Hops, Calf raises, Lunges, Cherry pickers,

THA-THANG:

30 Doormen

For 15 minutes, while running around the Performing arts building, do 30 exercises per door on the building.  If you run into stairs anywhere along the way do five burpees with a stair ascent in between each burpee.  If you find that you are the first one in the group, after your current set to 30 go-to the back of the pack.
The 30 exercises are:

  • 10 V-Ups
  • 10 Crunches
  • 10 Cross Toe Touches

720 Tabatas:

Do 20 minutes of Tabata exercises rotating between the following seven exercises:

  • CMU Pull Over
  • Calf Raises
  • Derkins
  • Step Ups
  • Carolina Dry Docks
  • Dips
  • Box Jumps

MARY:
Jailbreak back from CMU drop off.

CIRCLE OF TRUST/BOM:

1 Corinth 9:24 Run in such a way as to get the prize..

2 Tim 2:4 Join with me in suffering, like a good soldier of Christ Jesus. 4 No one serving as a soldier gets entangled in civilian affairs, but rather tries to please his commanding officer. 5 Similarly, anyone who competes as an athlete does not receive the victor’s crown except by competing according to the rules. 6 The hardworking farmer should be the first to receive a share of the crops.

Phil 3:14 I press on toward the goal to win the prize for which God has called me heavenward in Christ Jesus.

Prayer:  Pray for Christian that his visa renewal goes well!

ANNOUNCEMENTS:
https://f3knoxville.com/category/announcements/

Mani Pedi at JUCO

THE SCENE: Insert info about the weather, etc.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Baby Arm Circles 10 /10

Tempo Merkins 15

Tempo Squats 20

Claps 10

overhead claps 10

SSH 30
THA-THANG:

Mosey with the flag and a CMU because we can!

Quarter Pounder hold the cheese, 25, 50,75,100 merkins, squats, Mtn Climbers, SSH

Mosey to the Campus police station

Bear Crawl to Heaven 15 ( had a couple of Almost Merlots )

Mosey to the Resource Center

5/1 Burpees to Body Builders

Mosey to TTU Portables

Burpee Broad jump a long freakn way!

Mosey back to the AO

MARY:
Star Gazers
COUNT-OFF & NAME-O-RAMA
20 HIMs
CIRCLE OF TRUST/BOM:
Patience is a Virtue
MOLESKIN:

ANNOUNCEMENTS:

3rd F this Sat 830 at Outlook

TTTP  August 25 6-10am  DO IT!!