F3 Knoxville

Author: 5K

IRON PAX Week 3 Challenge

THE SCENE: JUCO at Sophomore Hill
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

Tempo Squats (had to get going)

THA-THANG:
IRON PAX WEEK 3 CHALLENGE:

10 (low bar) pull ups
15 burpee coupon jump overs
20 coupon curls
25 coupon thrusters
30 gas pumps

AMRAP within 43 minutes

MARY:
No time

CIRCLE OF TRUST/BOM:
Colossians 1:10:  so that you may live a life worthy of the Lord and please him in every way: bearing fruit in every good work, growing in the knowledge of God,

  • A call to grow spiritually, take inventory, and ensure that we’re living a life worthy of the calling of the Lord

The Road Less Traveled

THE SCENE: Pretty Nice
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

SSH
Tempo Squats
4-count Merkins
Mt Climbers

THA-THANG:

Mosey to the Greenway Path (continuing the warmup with burpees, freddy mecurys, merkins, and squats). Start the running path doing 1 set of the following every 4 min
15 Burpees
30 Freddy Mecurys
45 Merkins
60 Squats
Leaders wagon wheeled after every set to get back to the 6, finish their reps, and start each new leg together
Continued to do 1 set of each of the above until we complete the nearly 2.5 miles course — ended up being 6 sets

MARY:

50 4-Count Flutter Kicks

30 4-Count Freddy Mecurys

COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:

Eccl 3:9-11
Helping each other out and no one left behind

JUCOmanjario and JUCant Hill Workout

THE SCENE: Fair, 60 degrees
F3 WELCOME & DISCLAIMER
WARM-O-RAMA: (IC)

SSH
Windmill
Tempo Squats
4-count Merkins
Mt Climbers

THA-THANG:

Mosey to JUCant Hill
15 Burpees
30 Freddy Mecurys
45 Merkins
60 Squats
Mosey to JUCOmanjaro
60 Squats
45 Merkins
30 Freddy Mercurys
15 Burpees

MARY:
Just enough time to do one set of Hello Dolly’s

COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
Eph 4:29 — stressed how unwholesome talk ruins a witness (and how the converse is true)

 

A little ARMY TRAINING SIR

THE SCENE: Balmy 51 degrees
F3 WELCOME & DISCLAIMER
WARM-O-RAMA: All In Cadence

SSH
Windmill
Tempo Merkins
Mt Climbers
Tempo Squats
Moroccan Night Clubs
Imperial Walkers

.
THA-THANG:

Line up in formation – the F3 JUCO flight
Jody over to Heartbreak ridge (C-130 Rolling Down the Strip)
  • Low Crawl up the Hill (on elbows)
  • Freddy Mercury (25, IC)
  • Jog down the Hill
  • Flutter Kicks (25, IC)
Repeat 4x

 

Mosey to Brick Wall, Pair Up for Dora 1-2-3
  • 100 Derkins
  • 200 Dips
  • 300 Irkins (didn’t quite finish due to time constraints)

Jody back to the AO (Momma, Momma Can’t You See…)

COUNT-OFF & NAME-O-RAMA
CIRCLE OF TRUST/BOM:
Psalm 23

MOLESKIN:
Unit Cohesion – importance of F3, and a quick message about The LORD being our Shepherd.

A little of this, a little of that…

THE SCENE: 51 and nice.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
All in cadence:

SSH
Windmill
Merkins
Mt Climbers
Tempo Squats
Imperial Walkers
Flutter Kicks
Burpees (OYO)

THA-THANG:
Indian Run to the Pond (about .6 mile)

– Circuit Training at the Pond
— Station 1 = 10 Burpos
— Station 2 =10 Catalina Wine Mixers
— Station 3 = 10:40 Captain Thors
— Station 4 = 20 Merkins
4 laps

Indian Run back to the AO

MARY:
N/A – no time.

COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:

Romans 6:12-13, Integrity in all matters in the New Year

ANNOUNCEMENTS:
Lots of open Q slots, fill them