F3 Knoxville

Full Circuit Sweat

THE SCENE: 55 and fine
F3 WELCOME & DISCLAIMER Full disclaimer
WARM-O-RAMA:

Baby Arm Circles in cadence

Side Straddle Hop in cadence

Cherry Pickers in cadence

Some of Those, Some of These
THA-THANG:
Pick up CMU and mosey to beginning of route.

Drop coupon at the boats and begin the circuit.

Route: from the marina exit (station 1) mosey up to pavilion then back down and turn left go into the entrance of the marina then past the steps and back around to coupons. Single exercise on each station except CMU station 1 where we do 5 burpees each lap.

Station 1 CMU

  • 5 Burpees (each lap)
  • 25 Curls
  • 15 Overhead Press
  • 15 Skull Crushers

Station 2 at the marina entrance

  • 15 Merkins
  • 15 Wide Merkins
  • 15 Diamond Merkins

Mosey to the Boneyard (pull up bars) do 5 pull ups (every lap)

Mosey up the Matterhorn on the first lap, bear crawl up the Matterhorn second lap, Bernie Sanders third lap

Station 3 at the pavilion

  • 15 Big Boys
  • 20 Crunches
  • 15 Freddy Mercury

Station 4 at the steps

  • 20 Skaters
  • 15 Prayer Squats
  • 20 Lunges

After all 3 laps mosey coupon back to AO

Finished with 2 min plank

 

MARY:
NA
COUNT-OFF & NAME-O-RAMA

  • CIRCLE OF TRUST/BOM:Through our struggles together we become brothers. Embrace the struggle and the failures in life because they lead to success.
  • MOLESKIN:Prayers

When You Run, Let Go of Your Burdens

THE SCENE: Mid-40’s. Mostly dry (rare for a recent Pool Boy Q)
F3 WELCOME & DISCLAIMER: Administered + COVID
WARM-O-RAMA:

IC Tennessee Rocking Chair x 6 (sorry I had to cut it 1 rep short for Ribbed)
IC Tempo Squat x 10
IC Monkey Humper x 10
OYO Lunges x 5 each leg
IC Pickle Pointer x 10 IC
OYO Burpee x 5

Grab CMU from the trunk of Pool Boy’s Dead Dinosaur-consuming Yaris-resembling vehicle.

OYO Goblet Squat x 10
OYO Monkey Humping Goblet Squat x 5
Demonstration Bulgarian Split Squat
IC Glute Bridge (aka Pickle Pointer) w/CMU x 10
OYO Blockee x 5

THA-THANG:
Stop #1 – Crossing before the overhang
Monkey Humping Goblet Squat x 10
Blockees / Burpees x 5
Lap around median (not Guardrail’s 2.0)
Recover + 30 count
Mosey with CMU to stop #2

Stop #2 – Modified Aiken legs w/ or w/o CMUs
10 Goblet Squats
10 Step Ups
20 Lunges (10 each leg)
20 Bulgarian Squats (10 each leg)
Run around Triangle Loop
Recover & Mosey to Stop #3

Stop #3 – From the Bottom to the top (Bernie Up, Run/Jog Down)
Bottom – 10x Rows
Top – 10x Pickle Pointers (bonus points for taking the CMU up – S/O to Dart Gun, Erector, Spotter, & Butter Knife!)
Bottom – 10x OHP
Top – 10x Side crunch (really side plank but I said side crunch so some did each). Do the other side on the 2nd time through
2x through (4x up & down) the hill then 10 x Rows + 10x OHP
Flutter Kicks x 25 IC led by Spotter. Recovery count led by Survivor
Mosey to CMU Pile

Stop #4 – Wall sit while PAX put up CMUs at CMU pile
Falling Indian Run back to the Shovel Flag. Every 5 seconds the PAX at the front of the line steps off to the side and does Squats (1st time through) / Merkins (2nd time through) until the back of the line gets to the PAX and then he falls in. 2x through then we made it to the Shovel Flag.

MARY:
Mary-Go-Round (not yet in the Exicon but I’m going to keep submitting it!)

COUNT-OFF & NAME-O-RAMA
16 PAX including 3 2.0s – Kickflip, Wanderer, Survivor (2.0 Bolt), Hound Dog, Butter Knife, Erector, Ralph, Borg, Spotter, Mustard, Dart Gun (2.0’s Blow Dart & FNG Lawn Dart), Ribbed, Pool Boy

CIRCLE OF TRUST/BOM:
Over the past little while, I’ve been wrestling with what to do with Q’s. I get crazy ideas that don’t work and have to rework a lot of what I say and do as well as modify mid-Q sometimes. But there’s one thing that I have been constantly working for and toward: shedding things I don’t need.

Hebrews 12:1-2 Therefore, since we are surrounded by so great a cloud of witnesses, let us also lay aside every weight, and sin which clings so closely, and let us run with endurance the race that is set before us, 2 looking to Jesus, the founder and perfecter of our faith, who for the joy that was set before him endured the cross, despising the shame, and is seated at the right hand of the throne of God.

I hope my Q’s to serve the PAX and to do that best I try to think is brief but only as brief as needed.
As Einstein said “Everything should be as simple as possible, but no simpler.”

So the question is – today, what are you holding onto that you need to lay down? We have a cloud of witnesses surrounding us (whether you believe that is those who have gone on to be with the Lord before us or your F3 brothers here in the Gloom with you each morning).

1 John 2:16 says “For all that is in the world, the lust of the flesh, and the lust of the eyes, and the pride of life, is not of the Father, but is of the world.”

Which of (if not 2 or all 3 of) these things do you need to lay down?
1. Lust of the flesh – sex, food, physical cravings.
2. Lust of the eyes – money, cars, clothes
3. Pride of life – power, arrogance, self-focus

Bonus material – Watch a talk from Andy Stanley on controlling your appetite from Passion 2011.

MOLESKIN:
Prayed for Ribbed’s M, Ralph’s cousin’s husband, and for us all to seek more and more reconciliation amid the tensions of all ethnicities.

S/O to Mustard for running the ~1/2-mile each way to get it and then doing a hand off since I left my BRAND SPANKIN’ NEW PHONE (yes, I lost my old one this week) AND MY WEINKE at the bottom of Sophomore Hill. Mustard did this while I was having some post-workout mumblechatter with my sponsorRibbed. #SecondMileService
ANNOUNCEMENTS:
Sign up for a Q!

Are you sure this is a Waxjob Q?

THE SCENE: 50s and not raining… Other than that, not so memorable.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

SSH x25 IC
Cherry Pickers x5 IC
Cobra Burpees x5 OYO
Hindurkins x10 IC
LBAC x15 each way IC
Rockettes x15 IC

THA-THANG:
Bump & Run with 4 corners:
-Merkins
-Lunges
-BBS
-Squats

After 2 full rounds, change up the exercises and do 2 more rounds:
-Mtn Climbers
-Carolina Dry Docks
-Rainbow Drops
-Monkey Humpers

Recover to the outhouse for Mayberry’s Corner – Inverted. Still feet up on the wall, but crab position instead of plank.
Pretty sure nobody actually did this one except YHC…

MARY:
Side Crunches x15 each side
LBCs until time.
COUNT-OFF & NAME-O-RAMA
7 sparse spartans on this spring break Tuesday.
CIRCLE OF TRUST/BOM:
Sunday was Spring Forward, where we “Lose an hour” or whatever… We play our little games and make our silly rules about time, but we can’t actually do anything to change it. All of time is a gift from God. How are you using His gift today?
MOLESKIN:
Pretty straightforward, boring Q this morning. Decent workout, but lacking in Waxjob panache. May have something to do with batflippers yesterday… Will try to get back on my game next time!
ANNOUNCEMENTS:
Still gathering donations for Street Hope Tennessee: Napkins, copy paper, 55gal trash bags!

Ball Don’t Lie

THE SCENE: 50 something with humidity (felt good) and a misty rain

F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

Happy St. Patrick’s Day

76th day of 2021

Pigeon stretches each leg

SSH x 17 (4 ct)

Doubtfire was the only one not wearing green, so we did one burpee.

Little baby arm circles forward x 10 (4 ct)

Little baby arm circles backward x 10 (4 ct)

Some Michael Phelps

A little bit of this and a little bit of that x 2

Tempo squats x 10

Tempo merkins x 10

THA-THANG:
Mosey to the tennis courts

Polygonal workout ball with the following exercises:

20 Burpees

15 Iron Mikes

30 Mountain Climbers

30-Second Side Plank x 2

20 Tricep Dips

30 Freddie Mercurys

20 Merkins

1-Minute Wall Sit

30 American Hammers

30 Walking Lunges

15 Jump Squats

Water Break = 1 Lap Around the Track

Roll the ball and do the exercise.  It knows what you need more than you do.

We did not land on the side planks or the walking lunges, but we landed on everything else.  We landed on burpees and Freddie Mercurys the most.  We ran 3 laps total (2 in a row).

MARY:
We were headed to Mary, but the PAX pleaded for more ball, so we did another roll and only had time for a 1-minute plank.

COUNT-OFF & NAME-O-RAMA
4 HIMs, just like the lucky clover – how fitting

CIRCLE OF TRUST/BOM:
Numbers have been down this week due to Spring Break, but it only takes a few of us to make an impact.  Keep that in mind when it seems like most of the world has gone bad/crazy.

“For where two or three are gathered in my name, there am I with them.”  Matthew 18:20.

MOLESKIN:
Prayers for Ribbed’s wife, Mr. Jinxy, Lillydipper, the unspoken problems, and those we have not seen in a while, and praises for my father-in-law and my back.

ANNOUNCEMENTS:
None mentioned

Watch your step

THE SCENE: 34 degrees and clear with a cool looking moon above
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

warmup stuff
THA-THANG:

mosey to the woods for a little trail circuit around the 1mile Main line loop trail.

stopping to do calf raises on worthwhile roots, lunges up the big hill and squat walks down the steep hills. At each trail junction we did the following. 1) 5 burpees, 10 squats, 15 Merkins. 2) same but add 20 dry docks, 3) add 25 lunges. 4) add 30 SSH

We finished in the woods earlier than I thought so we did some sprints x4, side shuffles and karaokes in the parking lot to finish up.
MARY:
Flutter kicks and Freddy mercurys
COUNT-OFF & NAME-O-RAMA
14 pax attended
CIRCLE OF TRUST/BOM:
Stop complaining
MOLESKIN:
As we entered the woods I felt I needed to tell people to be very careful on roots etc and don’t fall or twist an ankle. I fell immediately after saying it. They didn’t know that I am secretly training to be a stuntman and I meant to do it. Once in the woods there was a little troll that led the way. His name was something I couldn’t understand so he said just refer to me as the nightman. So I followed him and he led us up to the top of the hill where he asked for a troll toll. I offered up one of the PAX and the Nightman was delighted. Frosty…not so much. We could hear Frost’s screams as we moseyed further into the woods….Or so we thought. Coming up behind us at a furious pace was Frosty with a smile on his face. He defeated the Troll and was now wearing the Trolls killer looking shoes. They were pointy and had golden tassels on them. As we stood there admiring the new shoes that Frosty acquired, Tweet-E unceremoniously climbed one of the trees and started jumping from tree to tree shouting “do you think I do Peter Parker‘s just for fun. It’s training you numbskulls! If you did them correctly like I do, you could do this as well”. Bowflex pulled out his backpack full of Bowflexes and boomeranged  one at Tweet-E in mid air. He fell to the ground and landed in a perfect Peter Parker position. “It must’ve been the Zen Evo that gave you this ability to land so swiftly” quipped Bowflex as he caught the returning Bowflex and placed it in his backpack.
“We must move on as there are scary things in these woods” said Junk as he grabbed a squirrel off a tree limb and ate him whole. “Yes, we must move on, I have brownies baking at home and I don’t want them to burn” said Aladdin. La-z-boy, Ribbed, and Medic moaned “B-r-o-w-n-I-e-s” in unison. As we continued on our journey Cavalier mentioned that he was hungry and picked up a mushroom from the forest floor. “I wouldn’t eat that!” said Mayberry. Cavalier ignored the warning and took a bite giving some to Turtle. They both immediately grew wings and flew away. Perplexed at what we just witnessed we reluctantly moved on. We had made it to the end of the trail and somehow Biscuits sneaked by us along the way and was standing there with a basket. It was blossoming with beautiful big buttered biscuits. Proton exclaimed, “that is a big ole biscuit and took a nap in the parking lot using the giant biscuit as a pillow taking a small bite once and a while in his sleep.
6:15 had approached us quickly so it was off to work or for some of the Pax. Others stayed behind to have what they thought was coffee. Why would they assume a black liquid stored in a coffee pot is coffee? That’s on them, not me.
I hope you enjoyed reading about our adventures this morning. Till next time…drink more Ovaltine.

ANNOUNCEMENTS:
None