F3 Knoxville

Tag: Waxjob

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!!

Snaggletooth VQ

THE SCENE: muggy & overcast
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH 20x, tempo squat 20x, “pineapple pickers” 10x, baby arm circles fwd/bkwd 20x, 4-count squats 25x, burpees 10 (OYO), mosey to upper parking lot

THA-THANG:

Partnered up with battle-buddy. Stick together for 21s:

  • run 50 yards to end of parking lot
  • 21 merkins
  • run back – 21 BBSU
  • run back – 20 merkins
  • run back – 20 BBSU
  • rinse & repeat…
  • we finished up with our squats for the monthly challenge and our leftover burpees from Speedo’s Q on Wednesday.

MARY:
No time for Mary.

COUNT-OFF & NAME-O-RAMA
Fast/Easy, Sty, Doubtfire, SAP, WaxJob, Sweeper, Bartman, Speedo, Trolley, Snaggletooth

CIRCLE OF TRUST/BOM:
Hebrews 12:1-3

MOLESKIN:
In the same way a battle buddy sticks with you, Jesus – the pioneer and perfecter of our faith, sticks with us, knowing us and knowing the way. Keep your eyes on Jesus. 

ANNOUNCEMENTS:
LOTS OF STUFF GOING ON…

Duck Poop Deck of Death

THE SCENE:

Seven men assembled for the inaugural JUCO Wednesday morning beat down.  The rain held off and the Q tried to bring some Florida sunshine, but unfortunately could not find his Florida oranges.  The PAX had to summon energy from within to tackle the Deck of Death.

The LORD’s Prayer

F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

  • Leg and upper body stretches
  • 25 SSH  (F3 count)
  • 15 Merkins (F3 count)
  • Mosey thru PSCC

THA-THANG:

Deck of Death:
Broke into two teams to sweat it out in front of an angry group of ducks.
Groups alternate Merkins/Flutter kicks while group member runs to get a card
Exercise (reps according to card, face card-10, Ace-11)
Hearts: Mtn. Climbers (F3 count)
Diamonds: Man Makers (8 count) [The PAX favorite!]
Spades: Air Squats
Clubs: Shoulder presses w/ rocks

The two teams were neck-and-neck on card count to avoid the 20 burpees for the losing team.  Due to time limits, an IOU had to be taken for the burpees.  The Q was puzzled on what happen to the Joker cards.

COUNT-OFF & NAME-O-RAMA

Booster, Fast-and-Easy, Chaco, Trolley, Snaggle-tooth, Waxjob and Speedo

CIRCLE OF TRUST/BOM:

We were reminded of the Fellowship part of F3 and the importance of friends while balancing family, jobs, and life in general.  The Q read an excerpt of a bio of Major Stephen Reich from a recent Operation Red Wings GRT in Tallahassee:

Major Stephen Reich was born on May 22, 1971, in Cleveland, Ohio. He entered the U.S. Military Academy at West Point on June 28, 1989, and was commissioned a 2nd Lt in the U.S. Army on May 29, 1993. He was killed in action during Operation Red Wings when the MH-47 helicopter he was piloting was shot down by an enemy rocket-propelled grenade on June 28, 2005.

A plaque rests on the back of a stone bench near the Shepaug River in Hidden Valley, part of Steep Rock nature preserve. The bench and a nearby bridge were dedicated in Stephen’s honor. The top of the plaque reads: “If you would seek his monument, look about you.” The quote is derived from the monument of Christopher Wren in St. Paul’s Cathedral in London.

MOLESKIN:

The PAX is doing well.  Prayers were sent out for those gearing up for school.  Also requests made to keep those battling addiction and continued healing and recovery in our hearts.  Congrats to Trolley on his 13 year anniversary!

ANNOUNCEMENTS:

  • August 4 – 2nd F event
  • August 11 – 3rd F event

Expect the Unexpected

THA-THANG:

25 reps Rock Presses

10 reps 4-ct Flutter Kicks

50 reps Rock Squats

5 reps Burpees

Exercise Dice Ladder

  • Roll Dice. Do exercise.
  • Mosey to other side of field.
  • Do an 8-Count Merkins (increase by one rep every time until you reach 8 then go back down the ladder)

COUNT-OFF & NAME-O-RAMA
22 PAX

CIRCLE OF TRUST/BOM:
Expect the unexpected in life. Obstacles can be seen as roadblocks or opportunities for growth.

ANNOUNCEMENTS:
4 AUG- 2nd F at Anders

11 AUG- 3rd F at Overlook

18 AUG- Kickball

25 AUG- CSAUP