F3 Knoxville

Iron PAX Week 2

AO: thequacken
Q: FixerUpper
PAX: Z-Pack, Gmail, Herbie, Hobie, Prairie Dog (Trey Barrett), Reroute (F3MintHill), Streetrod, Streetrod
FNGs: 1 Streetrod
COUNT: 8
WARMUP:
Warmup Stuff

THE THANG:
IronPAX Week 2

MARY:
Not today

ANNOUNCEMENTS:
2nd F Lunch – let’s do it!
Sign up to Q! Its good for you

COT:
I reflected on the leadership lessons gained while throwing sandbags across a field in the rain last December. It was a team exercise and I was chosen by Steam and CRISPR to get a group of 10 other men to throw sandbags about 100+ yards in about 2 mins (I think). Two lessons became clear.

Use heads-up leadership = don’t get so focused on the small task in front of you that you lose sight of the big picture and your team’s health or progress. It might mean that you intentionally devote time and attention to how the team is doing vs just trying to throw “your own sandbag” as far as possible.

Don’t panic – It really doesn’t help you accomplish your or your team’s goals

I related this to an on-going work deadline I’ve been going through, which is a complex project involving several people in the office and several people outside of the office.

Throwing the sandbags took about 2 minutes, but I have thought about those 2 minutes many times during the last few weeks. Was it exercise? Yes, but it was so much more!

——

Also, it was great to have Reroute (F3MintHill) downrange from Charlotte and FNG Streetrod join us.

Farmer’s delight + broga

AO: asylum-am
Q: Hands
PAX: Hands, Matlock (Bill Maddox), P3, Sawdust, Snitch (Cory Beilharz ), TRC/Crab legs
FNGs: None
COUNT: 6
WARMUP:SSH, TN rocking chair, froggie squats, tie fighters, shoulder blaster, X wings.

THE THANG: Rotate through CMU exercises while one pax farmer carries around the Pav-a-lon. Did 4 total rounds, changed the exercises after round 2.

MARY: BROGA! ( Matlock (Bill Maddox) planted that seed earlier).

ANNOUNCEMENTS: Iron Pax this Friday.

COT: If things aren’t working out like you planned, take heart! You’re in good company (ie the apostles). Keep moving forward one step at a time in faith and you will end up where you are supposed to be.

Messy Fieldwork #53

AO: brickyard
Q: Natty
PAX: Bail Bonds, Biohazard (Jay Shepherd), Gmail, Appleseed, Gordie, Natty, Strings
FNGs: None
COUNT: 7
WARMUP:
Toy Soldiers, Windmills, Cherry pickers, seal claps, OH claps, OH press, Chinooks (B), Moroccan night clubs, 3 man makers
THE THANG:
Mosey to under bleachers: 4 rounds all 53 reps : IMP walkers, BBS, MKNs, gas pumps, High Knees then 10 MMK’s, shoulder taps, mtn climbers, flutter kicks, Carolina DD’s, sqts, then 10 MMakers, tie fighters, hello Dollie’s, HR MKNs, AM hammers, SSH then 10 Makers, Apollo Onos, calf raises, BBS, toy soldiers then
MARY:
10 man makers
ANNOUNCEMENTS:
Gmail traveling to Illinois, pray for Geordie’s wife to have a graceful firing of her employee
COT:Romans 8:11 and 2 Corinthians 3:17
Also, there is no such thing as no communication, your timing, response, facial expression, non response, posture, etc is all a form of communication. Make it count !

Mouth Breather

AO: bigball
Q: Abort (Jeremy Loftis)
PAX: Abort (Jeremy Loftis), Magic Mic (Jarrett Woodall), Soot, Drive-thru (Mikel Towe), Wedding Singer, Amazon (Brad West)
FNGs: None
COUNT: 6
WARMUP:
– Tempo squats
– OH claps
– Hillbilly’s
– Four count merkins

THE THANG:
Mosey to L&N for Modified mouth breather: 3 sets of three exercises, three rounds each:
• Merkins x20
• Reverse lunges with curl x10 each leg
• Rock on chest BBS
Run after each set, carry stone after third.
• Thrusters x20
• Calf raises x20
• Plank jacks x20
Run after each set, carry stone after third.
• Mountain climbers x20
• Squats with rock x20
• Rock hammers x20
Run after each set, carry stone after third.

Together, we did:
– Curls
– Upright rows
– Front raises
First round 10 each, then 12 each, 15 each

MARY:
– Flutters
– Big boys

ANNOUNCEMENTS:

COT: Nothing profound, fear is the base of all our struggles

Rainy Hills

AO: shamruck
Q: The Situation
PAX: Mermaid
FNGs: None
COUNT: 2

THE THANG:
Mermaid and I walked up and down the hills in Belmont West.

COT:
Think about your place in history. Honor all of your ancestors who sacrificed to give you the life you have.