F3 Knoxville

48 Bottles of Beer

THE SCENE: warm, clear and dark
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:   24 SSH IC, 24 squats palm to ground IC, 24 Heel rises IC on the curb, 24 Chinooks IC (B), 24 OH Claps IC

THA-THANG:

Ran to Ist TN Parking lot to do 24 Burpees jumping over median strip in between each burpee

Mosey to Football field to begin the 48 quest for Natty’s 48th Birthday & Partner Up:

  • Bear Brawls 48 yds then switch and repeat back to goal line
  • Wheelbarrow 48 yards, switch and repeat to goal line and do 48 BBS
  • Sprint 48 yds then do 48 Plank jacks
  • Sprint to goal line and do 48 Freddy Mercury’s
  • Lunge walk 48 steps then sprint back to goal line & do 48 Merkins
  • Duck Walk 48 yds doing Hallelujahs (arms OH)
  • Sprint to goal line and do 48 Mtn. Climbers IC

Return to 1st TN Parking lot and finish the remaining 24 burpee jumpovers

Mosey to AO

MARY:
24 Gas Pumps IC, 24 Flutter kicks IC, 24 Pretzel Crunches IC (B)
COUNT-OFF & NAME-O-RAMA
9 HIMS in attendance:  Natty, Simmons, Hamm, Fast-n-Easy, Fob, Biohazard, Oscar, Herbie & Snapper
CIRCLE OF TRUST/BOM:
Discussion on facing fears and letting people truly know and understand who you are, what you stand for and believe.  In today’s world we are surrounded by negativity and personal attacks.  Don’t hide under a shell, speak the truth and let go of the negative energy of fear and regret.
MOLESKIN:
Prayers for Natty’s mom’s husband’s health, Fast-n-Easy’s unspokens
ANNOUNCEMENTS:
Iron Pax Week 3 this Thursday

IPC Week 3 at The Project

THE SCENE: Clear, warm, perfect for IPC week 3
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
A quick warmup before starting the challenge:  10 SSH, 8 Windmill, 10 Moroccan Night Club
THA-THANG:
Mosey to the playground for the IPC week 3 challenge.  This one was a total reps challenge in 43 minutes.

  • 10 pull-ups
  • 15 burpee coupon jump overs
  • 20 coupon curls
  • 25 squat thrusters
  • 30 gas pumps (reverse crunches)

AMRAP until time was called.

MARY:
Walk to the shovel flag with the CMUs?
COUNT-OFF & NAME-O-RAMA
7 HIMs today at the Project
CIRCLE OF TRUST/BOM:
Matt. 7:1-5 – The Iron PAX challenge has gotten a lot of banter between PAX on Twitter.  This got me thinking about accusing someone of being dishonest or any thing in that arena.  The idea of this challenge follows a standard of form for each exercise.  We can judge each other to this standard and help each other make corrections.  Following the standard is up to each PAX and their proctor.  The Bible teaches us that we are to judge each other by the true standard:  the Word of God.

No Burpees, just Belches

THE SCENE: Slightly cool, but too humid for it to matter
F3 WELCOME & DISCLAIMER Yep
WARM-O-RAMA:
Cherry Pickers x6, SSH x30, Hairy Rockettes x10, Tempo Merkins x 10
THA-THANG:
Mosey to the large south side parking lot.

Belches: Crossed the large parking lot as a group sprinting to each line. Once at the line, hit the ground and wait for the six to arrive before completing 5 merkins. Pop-up and sprint to the next line. Repeated across entire parking lot. approx. 10 times.

Mosey to Sophomore Hill for some suicide ladder.

Suicide Ladder: Perform 5 Bobby Hurleys at the bottom and 5 Diamond Merkins at the top. Bernie up and run down the hill. Add 5 reps after each set for four rounds.

Mosey to Courtyard.

Remedial Dora 1-1-1: Battle buddy up for a remedial Dora workout (she never learned past 1). One partner runs down to the ERC building and crawl-bears up the stairs before sprinting back to courtyard to relieve partner who is working on:

  • 100xBBS
  • 100xStep Ups
  • 100xDips

Once finished, PAX performed some Mary until the six arrived.

Reverse Indian Run: The PAX then took the long way round back to the shovel flag with a reverse Indian run. Two lines were formed with the front man counting to 5 before dropping for 5 merkins and joining the back of the line.

MARY:
Pickle pounders…
COUNT-OFF & NAME-O-RAMA
20 HIMs with 1 FNG. Welcome Altar Boy! The only EH I’ve ever had tell me that 5:30am was “Perfect!”. 

CIRCLE OF TRUST/BOM:
When Paul wrote to the church in Corinth in 1 Corinthians, he criticized them for not diggin deeper into the word. When he helped establish the church there, he fed them the “milk” of the word and in the years since they had never moved onto the “meat” of the word. Those of us that have received the milk are expected to move onto the meat. If you have not taken it upon yourself to study the scriptures more deeply, I challenge you to do so. We cannot grow without proper nutrition, spiritually and physically.

MOLESKIN:
Today’s Q ended up being much more merkin heavy than I intended..oh well.
ANNOUNCEMENTS:
Iron PAX Week 3 on Friday

50 reps of just about everything

THE SCENE: Nice and cool.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH, Little baby arm circles, Tempo Merkins
THA-THANG:

Divide the PAX evenly at 4 stations. After completing each station go for a run down to the point and back to the AO. Take the long road.
Station 1
-50 Merkins
-50 CMU Chest Press
-50 Dry Docks
Station 2
-50 Squats w/ CMU
-50 Step Ups w/ CMU (25 per leg)
-50 Lunges (25 per leg)
Station 3
-50 CMU Curls
-50 Tricep Extensions
-50 Lawnmower Pulls (25 each arm)
Station 4
-50 WW2’s
-50 LBC’s
-50 Big Boys

MARY:
Mosey for a while, Overhead Claps and more Merkins

COUNT-OFF & NAME-O-RAMA
Neighbor, Moses, Taco, Tin Man, Snorkel, Fins, Iceman, Flopper, RadioShack, Goldfinger, Pinnochio, Cable Guy, ESPY
CIRCLE OF TRUST/BOM:

Hot Spots, we all have them. These are areas of insecurity or a nerve that gets touched. Maybe it’s anger in relation to a familiar trigger, maybe its self-doubt or a habitual sin.  When they show up, it’s never pretty. The devil can take a hold of you in these moments because you allow yourself get so wrapped around the axle when they pop up. Each time that hot spot gets lit up you can’t love others the way you were created to. You stop showing up as the best version of yourself because you are focused on the sin/insecurity/fill in the blank.
Stop in those moments and listen to the truth about yourself:  You were created in His image and He doesn’t make mistakes. You are a well-loved and cared for son of an Almighty God.
Take that hot spot and lay it down at the foot of the cross, leave it there. Pick up the Truth about yourself and refer back to it in your heart and mind when and if that hot spot ever pops back up.

MOLESKIN:
Insert any personal comments, notes, devotion content, etc.
ANNOUNCEMENTS:
T-shirt order is complete, they sent me the spreadsheet with who ordered what. I’ll let ya’ll know when the box ships fro distribution at the AO

Discovering Mt. Sinai

THE SCENE: Low/Mid 70’s and the Air was THICK!
F3 WELCOME & DISCLAIMER

WARM-O-RAMA:

  • SSH – ICx20
  • Pull Knee to Chest
  • Quad Stretch
  • Tempo Squat – ICx10
  • Little of this / Little of that stretch
  • Hot Feet – down for a merkin on command

THA-THANG:
Going for a mosey around the Alcoa area with hill sprints and beatdown along the way

  • Suck-More:
    • (10) Hill Sprints (together)
      • 1st time up – Complete 1 Burpee
      • 2nd Time up – Complete 2 Burpees
      • Continue to 5 Burpees and then begin decreasing Burpee reps back down to 1
        • You will complete 5 burpees on both rounds 5 & 6
  • Mt Sinai – Pax to name the hill after first use:
    • (10) Hill Sprints (together)
      • 1st time up  –  Complete 5 BBS
      • 2nd time up –  Complete 10 BBS
        • Continue to 25 BBS and then begin decreasing BBS reps back down to 5
        • You will complete 25 BBS on both rounds 5 & 6
  • Mary:
    • Scissor Kicks
    • Hello Dolly’s
    • Box Cutters
    • LBC

COUNT-OFF & NAME-O-RAMA
6 PAX
CIRCLE OF TRUST/BOM:
Romans 12:2
And do not be conformed to this world, but be transformed by the renewing of your mind, that you may prove what is that good and acceptable and perfect will of God.

MOLESKIN:
Insert any personal comments, notes, devotion content, etc.
ANNOUNCEMENTS:
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.