F3 Knoxville

Author: Abscess

Wicked Bad-Ass Dude!

Pax in a Box

THE SCENE: Perfect! Clear and 62*
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH X 20, Tempo Squats x 10, Tempo Merkins x10
THA-THANG:

  • Mosey to Church w weight- 20 overhead presses
  • Mark out imaginary 4ft Box for 11’s w Burpees/BBS, 7’s w Curls/Lunges, 7’s w Triceps/Squats,
  • Run two Laps around parking lot
  • Mosey to Street- using stripes on street Lunge to stripe do 3 Merkins at every stripe, bear crawl up hill w 3 Merkins at every stripe to top, bear crawl back down hill
  • Mosey w weight to trailer and drop weight
  • Mosey to Church parking lot Circle up for Ring of Fire on your six. Pass jagged pills and do American Hammer while holding Boat position. Pass jagged pills while holding leg lifted position and doing over head Arm extensions w pills.

MARY:
American Hammer, Tempo Hello dollys X 10 Tempo Box Cutter’s x 15 Tempo BBS x 10
COUNT-OFF & NAME-O-RAMA
Use the TAGS on right-side to record PAX (BE SURE TO INCLUDE YOURSELF) in attendance. Be sure to select the AO in CATEGORY above TAGS and then delete these notes!
CIRCLE OF TRUST/BOM:
Never under estimate the EH-Emotional/Eternal Headlock. It takes persistence to get some guys out. If it wasn’t for High Heels staying on me I wouldn’t be here. Keep up the EHing it’s how we grow!
MOLESKIN:
Extra prayer goes out to Half Caff and Veggie with Jobs, Life, and family.
ANNOUNCEMENTS:
Keep up the good work with Iron Pax Challenge, get ready for Brolympics

Make the Ultimate HC Joshua 24:15

THE SCENE: Hot! 86* and clear
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Tempo SSH SEALCLAPS x 13 , Tempo Squats x 13, Tempo Merkins x 13, Tempo BBS X 13

THA-THANG:

  • Mosey with heavy log four people carrying, others carrying 25 lb weight, stop along the way do 10 log/weight lifts in cadence
  • First station at concrete bleachers  do three box jumps per step x 3 run to top of hill do 1 Burpee, back down hill RR 2 Burpees, RR 3 Burpees, up to 7 Burpees
  • Mosey back to AO switching and doing lifts along the way
  • Next Station 99 Problems- but the # is 50 reps per exercise: Curls w 25lb x 50 Run Hill, Presses w bricks x 50 Run Hill, Triceps w 25lb x 50 Run Hill, Flies w bricks x 50 Run Hill, 50x Hammer Thrusts Run Hill
  • Mosey to next station, With Battle Buddy run around cones opposite direction. When meet do patty cake Merkins for two laps, then do patty cake BBS for two laps

MARY:
Tempo Hello Dolly x 10 , Tempo Flutter kicks x 10, Tempo Box Cutter’s x 10, LBCs for last minute

COUNT-OFF & NAME-O-RAMA
Use the TAGS on right-side to record PAX (BE SURE TO INCLUDE YOURSELF) in attendance. Be sure to select the AO in CATEGORY above TAGS and then delete these notes!
CIRCLE OF TRUST/BOM:
Make the ultimate Hard Commit (HC) Joshua 24:15 As for me and My House We will worship the Lord! There are consequences for allowing Idols to control your life. I shared my testimony about putting other things first over my marriage and God and the consequence was divorce. Learn what your Wife’s Love Language is and act on it. 5 Love Languages by Gary Chapman is a recommended book.

MOLESKIN:

prayers for Simba (Rob Posey) and his Wife who is undergoing surgery, Garret’s Family and Mr Rogers ( Scott Jablonski), and Junk(Sam Yoakum’s) wife

ANNOUNCEMENTS:
Iron Pax Challenge

Leave your Burden…Jesus sacrificed for you!

THE SCENE: 63* and absolutely perfect! Bombshelter AO
F3 WELCOME & DISCLAIMER

WARM-O-RAMA:
Tempo SSH Sealclaps x 10

Tempo Squats x 10

Tempo Merkins x 10

Tempo BBS X 10

Hurpees x 10

THA-THANG:

  • Mosey to lower softball field with Hammer/weight stopping along the way to do presses/thrusts x 10, 4 stops (Weights represent carrying burdens in life)
  • Circle the Waggons- without weight run single file around circle of cones, switch directions when hear “Switch”, when hear “Down” drop and do Burpee. Incorporate Highknees and side shuffle, RR for 5 min, pick up weights 10 presses, mosey w weight to next station Presses along the way
  • Trolly Grid- start w 3 Merkins at every star running from one star to next x 8, BBS at stars lunge to next x8, 3 Squat Jumps at stars x 8 BearCrawl to next, 2 Burpees at stars x 8 and Broad Jump to the next
  • Bo Knows- battle buddy up, one does wall sits while holding weight out while buddy does 100+ HighKnees, RR
  • Pick up weight mosey to next station pressing along way
  • run to cones stop and do 5 Carolina Drydocks at every cone x 10, go back the other way stopping to do 5 x Boxcutters at cone x 10

MARY:
Tempo flutter kicks x 15, Tempo Hello Dolly x 15, Dead Bug x 20, LBCs for last minute

COUNT-OFF & NAME-O-RAMA
Use the TAGS on right-side to record PAX (BE SURE TO INCLUDE YOURSELF) in attendance. Be sure to select the AO in CATEGORY above TAGS and then delete these notes!
CIRCLE OF TRUST/BOM:
We can not control our burdens through out life but we have hope for eternal life through Jesus’ sacrifice. Leave your burden with him and rest assured!
MOLESKIN:
🙏🏻Pray for Mayberry’s daughter, Mose’s Friend and people in Florida due to Hurricane, and our FNG @Treble’s friend who is having brain surgery
ANNOUNCEMENTS:
Check out the calendar we have a lot going on!

Don’t be a JackAss- you get further in life with a positive attitude

THE SCENE: 

72* Clear 97% Humidity
F3 WELCOME & DISCLAIMER

You’re here on your own volition…

WARM-O-RAMA:
20 x Side Straddle Hop Seal Claps
THA-THANG:

  • Half of you pick up a weight(Burden) to carry to Lower Baseball Field Lot when tired pass of to your brother(lesson is we help carry our brothers’-burdens together
  • Stop at lower lot and participate in Trolly’s Grid (in honor of Trolly at JUCO) 3 Merkins at every star-Run,  2 BBS at stars-Lunge, 3 jumpsquats-bear crawls,  2 burpees- broad jump…RR
  • Mosey w weight to playground parking lot stop and do 11s w Dive Bombers/Carolina Dry Docks
  • Mosey w weight to Pavilion Wall exercise is BoKnows- do wall sits while hold weight while battle buddy does High knees for 100+ count then switch x 2
  • Mosey back to AO w weight circle up do curls/triceps/squats w weights

MARY:
Hello Dolly x 20 Box Cutters x20

COUNT-OFF & NAME-O-RAMA
35 Strong w 2 FNGs
CIRCLE OF TRUST/BOM:
You get more outta life by maintaining a positive attitude!
MOLESKIN:
Don’t be a JackAss cuz no one will like you!
ANNOUNCEMENTS:
Prayer

The Mobile Gym at RAW

THE SCENE: 72* Cloudy and 92%Humidity
F3 WELCOME & DISCLAIMER

Be careful I am not a professional

WARM-O-RAMA:

Lets get right to it!
THA-THANG:

  • 9 Stations with weights and exercises (1200 lbs and over 20 exercises to choose from)
  • Choose your station/exercise and go hard for 1 min
  • When timer goes off choose something heavy to carry up the parking lot and back
  • Rinse and repeat for 40 min

MARY:

COUNT-OFF & NAME-O-RAMA
@abscess @Aladdin @Bartman @Bueller @Cavalier @Crossbar @Frosty @I-Beam, @Manilow @Mayberry @Moses @Ratchet @Wall Ball, @Waxjob
CIRCLE OF TRUST/BOM:
Knowledge and Hard-work are important but Attitude is what makes you most successful!
MOLESKIN:
Special prayer for Lady Junk, Herbie, and Michael Silvey’s family (Wall Balls co worker killed in an car accident)
ANNOUNCEMENTS:

None mentioned