F3 Knoxville

Litton BOMBS

THE SCENE: Mid-60s. Very nice. Very very nice. Clear.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH x25 IC 4CT

BAC x10ea front and back
OHC x10 IC 4ct

Seal Claps x10 IC 4ct

Cherry Pickers (the Amazon kind) x til it hurts

Cherry Pickers (the misnomer kind) x10 IC 4CT

THA-THANG:
Mosey to Litton’s for some BOMBS. Partner up. One partner runs to post office and back while the other does exercise. Flapjack til done.

  • B – Body Builder (8 count) Burpees – 50
  • O – Overhead Claps (1 count) – 100
  • M – Merkins (1 count) – 150
  • B – Big Boi Situps – 200
  • S – Squats – 250

Mosey back to AO for time

MARY:

  • Name your exercise
  • Waxjob – side situps x20 (10 each side)
  • Swanson – heaven legs (???) x20
  • Time!

COUNT-OFF & NAME-O-RAMA
Waxjob, Swanson, Squints (FNG!), The Flash, Herbie, Filter
CIRCLE OF TRUST/BOM:
2 Timothy 1:7 – For God did not give us a spirit of fear, but of power, love, and self-discipline.

Iron pax week 1

THE SCENE: 63
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Insert information about the warmup.
THA-THANG:
Broad jump 10 yards then, 10 butpees, 10 iron Mike’s,  10 bbs.  Repeat 3x.  Then bear crawl 30 yards back to start.  That’s 1 round.

Do 5 rounds for time.

MARY:
Walk back to AO  while trying not to splash merlot
COUNT-OFF & NAME-O-RAMA
Use the TAGS on right-side to record PAX (BE
CIRCLE OF TRUST/BOM:
Insert the WORD here.
MOLESKIN:
Insert any personal comments, notes, devotion content, etc.
ANNOUNCEMENTS:
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.

IPC 2018 WK 3

THE SCENE: Hot and humid
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH x 20 IC

Merkins x 10 IC

Squats x 10 IC

Slow run loop around half the park

THA-THANG:

15 Burpee Block Jump Overs

Broad Jump 10 yds out and back

50 Hand Release Merkins

Broad Jump 10 yds out and back

14 Burpee BJOs

Broad Jump 10 yds out and back

50 Goblet Squats

Broad Jump 10 yds out and back

13 Burpee BJOs

Broad Jump out 10 yds and back

50 CMU up leg raises

Broad Jump out 10 yds and back

Repeat reducing Burpee BJOs 1 rep each time

MARY:
50 Burpee penalty for the 50 stars on the flag that I forgot at home. We got to 20 before time.
COUNT-OFF & NAME-O-RAMA
16 HIMS including One Bar – Charleston, Plank – Hickory and Bubblehead – Charleston
CIRCLE OF TRUST/BOM:
Let the men know I RSVPed to GoRuck that I would not be attending Selection. Biggest reason to me was I had no WHY. I have struggled since I signed up to find my WHY and after the reality show joke that was Team Assessment I have basically decided I’m done with GoRuck challenge type events. Star Course is another story 🙂
MOLESKIN:
So this was worse than I remember it being when Moses and I did it last year. Turns out I added in too many Broad Jumps. My B.
ANNOUNCEMENTS:
Visitation for Mr. Rogers son is Sunday 2-5 at intermediate school.

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

Untitled Tuesday @ The Project

THE SCENE: Nice.

F3 WELCOME & DISCLAIMER: Same old (IMPORTANT) stuff. (One day, I’ll say everything the right way – without help from the PAX.)

WARM-O-RAMA:

  1. 15 SSH – 4ct, IC
  2. 15 Arm circles – 4ct, IC (both directions)
  3. 15 Squat – 4ct, IC
  4. 10 Iron Mikes (2ct, rt leg) – OYO
  5. 15 Merkins – 4ct, IC
  6. 5 Burpees – OYO
  7. 10 Cherry Pickers – 4 ct, IC
  8. Mosey to ORHS Track

THA-THANG:
1. Bataan Death March@ORSH Track: Last PAX does 5 Burpees, then catches up to the front of the line. 2 ROUNDS AROUND TRACK. 2nd time around, 3 Burpees instead of 5. Mosey to K25 Hill.

2. Doras@K25: 1 partner starts on 100 merkins, 100 BBS, 100 squats, 50 Burpees, while other partner starts up hill. (We did ALL. OF. THIS. Kept wondering “What time is it? Surely, it’s time to head back to the Shovel Flag…”) Mosey to Friendship Bell.

3. Lunges from Friendship Bell back to Shovel Flag. (There’s been lots of mumble chatter about sore butts and thighs from the F3 Greenwood Iron PAX Challenge, Week 0. So, what better way to be ready for that kind of punishment than to keep up the pain? However, I know that I will totally regret saying this with all the mumble chatter about Iron PAX Challenge, Week 1…)

MARY:
Everyone had a chance to lead in 1 Mary exercise: Flutterkick, Freddy Mercury, Right Side Crunches, Left Side Crunches, Star Crunches, and HELLOOOOO DOLLY (“waddup girl?!” – Booster quote)

COUNT-OFF & NAME-O-RAMA
6 STRONG: Erector, Chaco (RESPECT-RESPECT), Trolley (RESPECT), Rocket, Samaritan, and Snaggletooth on Q

CIRCLE OF TRUST/BOM:
There are several friends in my life, men who are struggling – and some of them, not winning – yet: battles with their own character/integrity, marriage, family, work, etc. But I have this hope for them (and for you and me) in God:

“Keep trusting in the Lord and do what is right in his eyes.
Fix your heart on the promises of God and you will be secure,
feasting on his faithfulness.
Make God the utmost delight and pleasure of your life,
and he will provide for you what you desire the most.
Give God the right to direct your life,
and as you trust him along the way
you’ll find he pulled it off perfectly!” (Psalm 37:3-5, TPT)

MOLESKIN:
Always a joy…

ANNOUNCEMENTS:
Iron PAX Challenge, Week 1; TTTP (but apparently, no longer Trucking TO the Pound…)