F3 Knoxville

Author: Nair

Iron pax week 0 2022

THE SCENE:  

pretty nice weather
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH, arm circles
THA-THANG:
Iron pax week 0. 5 rounds of 20 thrusters and 20 merkins followed by 3 rounds of bear crawl 100 ft with burpee broad jump back and 5 more rounds of thrusters and merkins. Recovery lap and then pick up with another pax for time

MARY:
No
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:
“Your actions speak so loud, no one can hear your words”
MOLESKIN:
Insert any personal comments, notes, devotion content, etc.
ANNOUNCEMENTS:

Beer mile next Saturday

Miles 4 Maryville October 22

Arsenal 8/1

I THE SCENE: Pleasant morning overall.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSHx10
THA-THANG:
Mosey to landing strip, starting by pavilion. Perform following exercises, starting with 2 reps the first round, 4 the second, 6 the third, etc

  • Merkins at pavilion
  • Step ups at park benches
  • BBS at bridge

Went until lead member of PAX finished round with 20 reps
MARY:
OYO abs until 6 finished. Then Al Gore for time (about 1 minute)
COUNT-OFF & NAME-O-RAMA
8 HIMs, 2 2.0s, Knight Owl and Slugger
CIRCLE OF TRUST/BOM:
“A LEADER IS BEST
WHEN PEOPLE BARELY
KNOW HE EXISTS,
WHEN HIS WORK IS
DONE, HIS AIM
FULFILLED, THEY
WILL SAY: WE DID
IT OURSELVES.” -LAO TZU
MOLESKIN:
Insert any personal comments, notes, devotion content, etc.
ANNOUNCEMENTS:
Work day Saturday for cerebral palsy center

Death by Dora: revenge of the squat

THE SCENE: Muggy
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Pax choice to warm up either legs or shoulders. Legs won the vote. Some regretted the decision
THA-THANG:

Death by squats during a Dora style workout. Rinse and repeat the Dora when finished. If (when) you can’t complete the squats in the minute before the next round, reset to 1

  • 100 merkins
  • 100 curls
  • 100 shoulder press.

MARY:
Pax roulette. BBS, squats, and LBCs
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:
The problem is not the problem. The problem is your attitude about the problem
MOLESKIN:
Insert any personal comments, notes, devotion content, etc.
ANNOUNCEMENTS:
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.

Kraken on steroids

THE SCENE: Beautiful morning
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Traditional Nair warm up
THA-THANG:

Kraken style workout on greenway near fountain. 15 reps of each exercise, or moving to next station if moving exercises

  • Squats
  • Merkins
  • BBS
  • Bobby Hurleys
  • Bear Crawl
  • Mountain Climbers
  • Iron Mike
  • Step up
  • American Hammer
  • Monkey Humper
  • LBC
  • SSH
  • Burpees
  • Walking lunges

MARY:
Pax Roulette
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:
I’m grateful for F3. It’s not typical to have an opportunity to have a group like this.
MOLESKIN:
Insert any personal comments, notes, devotion content, etc.
ANNOUNCEMENTS:
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.

July 4 Iron Pax

THE SCENE: Humid, but other than that, perfect beatdown weather
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH x4

mosey loop around pavilion and to softball field.
THA-THANG:
Repeat of week 4 of Iron Pax challenge from 2021. Run through exercises below for 52:30, with 25 yard run and 3 burpees and run back  every 25 repetitions

  • 200 curls
  • 175 squats
  • 150 overhead press
  • 125 CMU swings
  • 100 merkins
  • 75 thrusters
  • 50 Iron Mike (2 count)
  • 25 blockees

MARY:
No
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 are more alike than we are unalike”
MOLESKIN:
Insert any personal comments, notes, devotion content, etc.
ANNOUNCEMENTS:
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.