F3 Knoxville

Author: La-Z-Boy

Iron PAX – DP

THE SCENE: Clear and Cool
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

  • SSH IC x 20
  • BA Circ IC x 15
  • Squat IC x 10
  • Merkins IC x 10

THA-THANG:
Iron Pax – Week 0

  • The Laredo
  • 24 Squats
  • 24 Merkins
  • 24 Walking Lunges (ea leg)
  • Run 400m
  • Rinse and Repeat x 6

MARY:
Ribbed led us through some Plank Destroyers
COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
Gracious to be a part of F3 and specifically the Dog Pound PAX. As AO Q I’d like to accomplish 2 things with you 1. Create a culture of Qing. It’s the foundation of F3 and gives us a place to practice our leadership. It also gives us the opportunity to say thank you and give back to all the Q’s we’ve attended. 2. Let’s find a way to install some pull up bars!! Looking forward on working on this with you all.

MOLESKIN:

Applause to Mustard for showing up with one running shoe and one keen fishing sandal. He still posted a great time!

ANNOUNCEMENTS:
TTTP

FIA/2.0 workout

Brolympics II

Let’s Get Rocked – Recycle

THE SCENE: Gloomy & Humid with a slight drizzle to finish off the Q
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

Merkins 4ct IC x 10
BA Circles IC x 5/7?
Tempo Squat IC x 10
SSH IC x 25

THA-THANG:

(Ascending Burpees – Start with 1 and add one between every exercise.
The Thang
Pick up a couple of handheld Pee Rock’s or full on boulders (Ratchet)
Indian Run to Kory Hill & Grab a Battle Buddy
Circuit 1 – 3 rounds
Partner A – High Rows
Partner B – Runs Hill and performs 10 Manmakers run back and switch w/ partner
(Continuing Ascending Burpees)
Circuit 2 – 3 rounds
Partner A – Overhead Presses
Partner B – Runs Hill & performs 15 Squats – switch w/ partner
Circuit 3 2.5 Rounds
Partner A – Squat Jumps
Partner B – Smurf Jacks x20
Indian Run to base of Matterhorn – Cont. Burpees – appreciate Matterhorn and all her majesty.
Indian Run back to AO
Mosey to Outhouse
Descending Burpees then Wall Crawl (10 Burpees – Wall Crawl, 9 Burpees – Wall Crawl, etc.)
Saved by the Bell

MARY:
No Mary, just burpees.
COUNT-OFF & NAME-O-RAMA
12 Pax pushed through today.
CIRCLE OF TRUST/BOM:
When we pulled up in front of Matterhorn, just the thought of what possible misery could be done on that beast was tough. Although we didn’t run up it, it was already hard. The biggest battle we fight is between our ears. We need to remember to invite God into those battles so we’re not standing alone against the enemy. Life can be relentless and if we’re not relentless, it can swallow us whole.

MOLESKIN:

PAX worked hard today, the harder the workout got, the harder I saw these men push. Please keep our PAX in your prayers. Many of us are being called to be leaders for friends, family and neighbors that are going through hardships. Special shout-out to Stitches who is going through MEPS today.

ANNOUNCEMENTS:
Stay tuned for CSAUP info coming soon.

RAW – LZB – QIC

THE SCENE: Man that sun is coming out early!!
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
This is RAW, we don’t warm-o-rama.
THA-THANG:
1:10 per exercise – 10 second transition time

  • CMU Bear Crawl
  • Slosh Pipe Walk about – heavy
  • KB Swing – 35 lb
  • Jump rope
  • Derkins – BW
  • DB press – 30’s
  • Single Arm CMU Row
  • Curl to OH Press – CMU
  • Cannonball Skull crushers – 45 lb
  • Colt 45’s Clamp Grip – CMU

MARY:
This is RAW – we don’t Mary on RAW
COUNT-OFF & NAME-O-RAMA
8 Strong HIM’s got after it this morning
CIRCLE OF TRUST/BOM:
It’s incredible how much you can feel grateful for things we normally take for granted.
MOLESKIN:
Slosh Pipe was a crowd pleaser (thanks Cosmo) – Mayberry is still acting like he wasn’t smoked yesterday (must’ve been sandbagging) and we had a visitor from the Left Coast – “Pythagoras”
ANNOUNCEMENTS:
Convergence workout at Asylum Memorial Day and the Murph workout at downtown YMCA at 9am.

Hardship Hill part Deux

THE SCENE: Cool & Gloomy
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

  • SSH IC x 15
  • Merkins IC x 10
  • Cherry Pickers IC x 10
  • Squat IC x 10

THA-THANG:
Indian run to Matterhorn for an Elevated Escalator. Do one exercise, then do 1 & 2, then do 1, 2 & 3… After you do all the exercises in one circuit, remove the first one, then the 2nd until finished.

  • Hand Realease Burpees x 5
  • Iron Mike’s x 10
  • Skaters x 20
  • Squat Hops x 30
  • Star Jack’s x 40

MARY:

  • MTN Climbers IC x 50
  • Flutter Kicks IC x 40
  • Box Cutters IC x 30 (Sparky)
  • Peter Parker’s IC x 20 sec (Tweet-E)
  • Squats OYO x 10
  • HR Burpees OYO x 5
    COUNT-OFF & NAME-O-RAMA

    CIRCLE OF TRUST/BOM:
    Doing physically hard things makes other hard things in life more obtainable.
    MOLESKIN:
    PAX worked hard today. We really struggled with forming the circle today, guess we need more practice.
    ANNOUNCEMENTS:
    None at this time

Earn The Bird

THE SCENE: 30 degrees and yeah it was cold
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

  • SSH IC x 25
  • Windmill IC x 15
  • Cockroach Merlin OYO x 10

THA-THANG:
Battle Buddy up and Mosey to the Track. While one PAX runs the loop the other PAX member performs the circuit. AMRAP

  • Caterpillar Tapout Merkins x 5
  • Lungey Squat x 10
  • Jane Fonda’s x 15
  • Heel Tap Merkins (2 CT) x 20
  • American Hammers (4 CT) x 25

MARY:

  • Flutter Kicks IC x 50
  • LBC’s IC x 10

COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
Thanksgiving is great time to bring to the forefront what we’re thankful for. I believe this PAX does a great job of that week in and week out. Today I’m thankful for this PAX. You men have really helped bear my burdens and I’m thankful to be a part of this group.
MOLESKIN:
WaxJob, again, decided to show up shirtless. And never complained. Split Jack’s were renamed Jane Fonda’s by Ribbed. The PAX were treated to Jocko’s psychological warfare and other classic workout tunes. Plus we had a couple of travelers T-Pimp, Choir Boy and Spam made the journey out this morning. Also Mayberry said he would be back for seconds. #EarnTheBird
ANNOUNCEMENTS: