F3 Knoxville

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

RAW meets the Dumbee

THE SCENE: Low 70’s….possibly the most humid morning of the summer….ugh…

F3 WELCOME & DISCLAIMER


WARM-O-RAMA:

Mosey from the outhouse to the tennis court fence and back.   OYO stretch as we review the exercises.

THA-THANG:

  • 8 Stations
    • Decline Merkins
    • Big Boy Situps (30lb ruck sack)
    • Jump Rope
    • Overhead Press (35 KB, 2×25 dumbbells, golden cmu)
    • Curls (30, 25, 20 dumbbells….start heavy and lighten as needed)
    • Tricep press (2x50lb plates)
    • Squats (box of rocks, 2x30lb ruck plates, big cmu)
    • Dumbees (burpees using 15lb dumbbells)

Man doing dumbees is the timer….everyone rotates when he finishes his set.   Round 1 = 15 dumbees.  Round 2 = 10 dumbees.  Rounds 3 & 4 = 5 dumbees.

Finished with a slow mosey to the tennis court and back.

MARY:

Dealers choice:  v-ups x 20;  shoulder-tap merkins x 20;  side crunch x 15 (per side)

COUNT-OFF & NAME-O-RAMA
8 strong!    Abscess, Aladdin, Driftwood, Waxjob, Cavalier, Bueller, Tweet-E, Bartman

CIRCLE OF TRUST/BOM:
Talked about Paul’s ministry and how we was bold, yet he also had a plan to engage with audiences where his conversation was likely to be engaging.   We should practice this in our walk as well as we try to reach others with the gospel.  Look for fertile soil where the conversation will be received.   We can be bold and smart at the same time.

MOLESKIN:

ANNOUNCEMENTS:

  • Truckin to the Pound – Sept 14th
  • Goliath at the Gorge  – Oct 19th
  • Hardship Hill planned for April 2020
  • Iron PAX challenge getting ready to kick off

F3 500

THE SCENE: Misty wet morning, perfect for early morning beatdown
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
20 Side Straddle Hops on a 3 count, 10 Cherry Pickers, 10 mountain climbers on a 3 count, 10 Manly Arm Rotations forward, 10 Manly Arm Rotations backwards

THA-THANG:
Mosey over to the Amphitheater for the F3 500. Battle buddy up. Battle buddies collectively do 100 Incline Merkins, 100 Big Boy Situps, 100 Pull Ups, 100 Flutter Kicks on a 3 count, 100 Overhead Claps on a 3 count. While one buddy is doing exercise the other is running a lap around the amphitheater. Once completed we moseyed over to Big Ball stairs. Bear Crawl to the top, 10 mountain climbers at the top and run back down. Mosey back over to the under the bridge. Lunge from one side to the other. 1 minute wall sit into lunge back across to 10 air squats. 20 flutters on a 3 count. 15 Cobra’s. Mosey back to the amphitheater for some mary. Then reconvene at AO.

COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
Building off Abort’s COT talk about inertia I came across this quote about quitting. “If you quit now… you’ll end up right back where you first began, and where you first began, you were desparate to be where you are right now. Keep going.” Whether it be F3, work or life goals, don’t give up. My M compares me to a boulder on a hill. Super hard to get going but once you give it that push and it comes to the point where the slight bit of momentum catches it going forward it’ll be hard to stop. Let’s be the boulder, be tenacious in going after our goals.

MOLESKIN:
Grossly underestimated the time it would take to finish the 500. Need to plan more exercises to have in the back pocket just in case.

ANNOUNCEMENTS:
TTTP

Tuesday at the Bomb Shelter

THE SCENE: Cool and raining
F3 WELCOME & DISCLAIMER

WARM-O-RAMA:

-Little baby arm circles

-Cherry Pickers

-SSH

-Overhead Claps
THA-THANG:
Make your way from the pavillion to the scrap yard in the following manner:

-5 WW2’s, transition into a Getup. Inchworm, then 5 Merkins. Bear Crawl five hands and repeat.

Once at the Scrapyard: 20 reps of Dips, Big Boys, Bodybuilders. Rinse and repeat until the PAX is finished.

Let’as go for a mosey: Running and pausing at every third light pole to AMRAP whatever the QIC calls out.

Back at the AO we farmer carried CMU’s while a battle buddy AMRAP’ed WW2’s

MARY:
LBC’s, Flutter kicks and Overhead Claps

COUNT-OFF & NAME-O-RAMA
Flopper, Neighbor, Swazye, Hellbender, Fins, Mitten, Pinnochio, Napster, Goldfinger, Iceman, Butterfingers, Drifter, Taco, Tin Man, Flash, RadioShack, Moses, Espy
CIRCLE OF TRUST/BOM:
It was a short word but here’s the rub: I made one short Facebook post after the convergence and over the course of the next day and a half had 10 potential HIM’s from various aspects of my life ask me about it and how they can get involved. Two of them are now posted at different AO’s in Knoxville and I’m in the process of head locking the rest. The lesson here is to be vocal, not in a boastful way, but in a way that inspires potential HIM’s around you to break out of a tired old rhythm and find the potential within themselves. Speak from the heart about what F3 means to you!
MOLESKIN:
Insert any personal comments, notes, devotion content, etc.
ANNOUNCEMENTS:
Standby for info about the promised Bomb Shelter t-shirt order, Details coming to the group me this week!

4 Corners With a Ring of Fire

THE SCENE: Light drizzle early, kinda sticky
F3 WELCOME & DISCLAIMER

The standard protocol


WARM-O-RAMA:
3 count Cherry Picker 10x, 1 burpee, Moroccan Night club 10x, 1 Burpee, Baby Arm Circles 10x, 1 Burpee, Reverse Baby Arm Circles 10x, 1 Burpee

THA-THANG:
Indian Run to and around perimeter of the large parking lot,

  • 4 corners (William Wallace per the exicon) setup, with CMU in the middle. even teams per corner start with 1 HIM spring to center and perform 5 reps of CMU cleans and spring back to team. Team performs their corners exercise per corner while taking turns sprinting to CMU Center. Once everyone has completed their turn the team then moseys to next corner and begins the new corners exercise while repeating the CMU sprint. corner exercises consisted of Squats, Merkans, Pickle Pumpers and Freddie Mercury.  Once all 4 teams completed all 4 corners The PAX meet in the middle, form a circle and hold an Al Gore. 1 VQ Him does a burpee and sprints around the circle while the PAX holds AL Gore position. Once around circle the next HIM does a burpee and sprints around. After about 4 -5 turns we modified and all HIMs began to perform the burpee with the next sprinter to make for an improvement to the drill. 10 count recover once all around the “ring of fire” and mosey back to the AO

MARY:
Judge Judy, Trolly, ribbed finished up with a nice variation of core destruction exercises
COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
researched scripture that applies to each F, Fitness, Fellowship and Faith

Fitness = Ephesians 6:11 & Proverbs 27:17

Fellowship = Ecclesiastes 4:9-10

Faith = 1 Corinthians 16:13, Romans 1:12 Romans 14:1 & 1 Corinthians 2:5

MOLESKIN:
Prayer request for Judge Judys wife and family
ANNOUNCEMENTS:
No additional announcements