F3 Knoxville

Iron pax preview

THE SCENE: Nice light fog
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Cherry pickers 6

willy mase Hayes-20 sec each leg

Motivators from 10
THA-THANG:

Week 0 (Pre-Season)- Soccer field 1

  • 100 total – Squats and/or Merkins and/or Lunges
  • Run across the field and back
  • BBSU on the six , then 10 BBSU IC

Week 1 (Killer B’s)- soccer field 2

  • Broad Jump for ~15 yards followed by 10 Burpees/Bonnie Blair’s /Big Boys
  • Three total sets of the above
  • Bear Crawl back to the start position

Week 2 (Meatloaf’s Massacre) – time for some block work- parking lot

  • 20 Manmakers
  • 20 OH Presses
  • 20 Block Swings
  • 20 Goblet Squats
  • 20 Block Merkins
  • Run as a group around church

Week 3 (Meter’s 43)- playground

  • 10 Pull Ups
  • 10 Burpee Block Jump Overs
  • 10 Squat Thrusters
  • 15 Gas Pumps IC
  • ROF Curls – Clockwise reps from 1 up to 5 reps then back down to 1 rep (only 25 total reps, BUT – rest between reps is in the up position, no resting the block on your chest)

Week 4 (Sugar’s Pick Your Poison)- feild

  • 50 Total – Merkins and/or Squats, then Cusack your block across the field (75 yards) and tote it back
  • 50 Total – Block Swings and/or Bonnie Blairs (we meet again, my dear), then Cusack your block across the field and tote it back- min 10 Bonnie Blair’s
  • 50 Total – Squat Thrusters and/or Walking Lunges (minimum of 10 Thrusters must be done)

MARY:
Mini Bruce Lee- 10 4ct leg raises, heels to heaven, lbcs, 100’s- 4ct 25
COUNT-OFF & NAME-O-RAMA
CIRCLE OF TRUST/BOM:

Two roads diverged in a yellow wood,

And sorry I could not travel both

And be one traveler, long I stood

And looked down one as far as I could

To where it bent in the undergrowth;

Then took the other, as just as fair,

And having perhaps the better claim,

Because it was grassy and wanted wear;

Though as for that the passing there

Had worn them really about the same,

And both that morning equally lay

In leaves no step had trodden black.

Oh, I kept the first for another day!

Yet knowing how way leads on to way,

I doubted if I should ever come back.

I shall be telling this with a sigh

Somewhere ages and ages hence:

Two roads diverged in a wood, and I—

I took the one less traveled by,

And that has made all the difference.

MOLESKIN:
ANNOUNCEMENTS:
See Rep Sleepy calendar in Slack!!

A Veep & Drifter Mashup

THE SCENE: A comfortable 70.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
5 Cherry Pickers, 15 SSH, 11 Windmills, 8 Little Baby Arm Circles (both ways)

THA-THANG:
Veep’s Thang

Starting on one end of the Grinder, do 5: Merkins, Big Boy Situps, and Squats.

Run to the other side and do 5: Pull-ups and Dips

Rinse and repeat adding 5 reps each time. Once you get to 25 reps, work down by 5 reps. Keep cycle going for 30 minutes.

Drifter’s Thang

20 cones set up for agility training. Bring a block over to the sidewalk. One PAX member calls out an exercise for everyone to do while they run the cones. After running the cones, they jump to the back of the line and the next person calls out an exercise.

MARY:
10 Supermans on a 4 count and LBCs for time.

COUNT-OFF & NAME-O-RAMA
6 PAX and a guest who joined part way in and left before it was done.

CIRCLE OF TRUST/BOM:
We finished reading through the old testament this year, and something that really stood out to me is how unflattering the book is toward the Israelites. They are the most faithless bunch of people. It is especially a stark contrast to other texts of the era which mostly puffed up the origins of the people who wrote it. Especially look at the Babylonian epics which basically make the claim that their kings are literal descendants of gods (same with the Egyptians). In the Hebrew scriptures, we mostly see a bunch of screwups. And as odd as it is, it seems more sincere. I see myself in the story of the Israelites. I have some bright moments, but for the most part, I’m not that faithful. It reminds me that the story of the Bible isn’t really about all the human characters’ lack of faith. It’s about God’s faithfulness in spite of humanity’s faithlessness. God does call us to faithfulness. But He also equips us with the faithfulness of Christ and empowers us by His own spirit. F3 encourages us to do hard things. Perhaps the hardest thing is to humble ourselves before God and accept His free gift. Accept that He loves us, and then to respond in faith, being fully convinced that He is able and willing to transform our lives into a faithful witness to His great love for all mankind. 

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

Christmas Starting in September 🎄

August 27, 2022

THE SCENE: Clear and 65 degrees


F3 WELCOME & DISCLAIMER DONE
WARM-O-RAMA:

Motivator 4 count

Slow tempo squat

Twisties in cadence

Baby Arm circle

Reverse

Overhead clap

Cherry picker

Stretching calves


THA-THANG:

Mosey to Pavilion

3 sets

1st set of exercises( pull ups under the table and dips x 10

Mosey to the tree line and Squat x 10 and back

2nd Exercise Irkins and squat until butt touches the bench x 10 then mosey and Squat x 10 then back

3rd exercises bigboy sit ups, flutter kicks and mosey to the tree line squat x 10 and back.

After the sets, roll the dice for the exercise and wait for the six.

Mosey to the Caribbean and look for the Cone.

5 sets of exercises (with story line of Christmas traditions in Philippines) and working

1st Big-boy sit ups/ flutter kicks x 10

2nd Hello Dolly/ side straddle hop 10

3rd mountain climbers/ bear crawl

4th/Merkins/ dry docks

5th jump squats and single leg heel raises.

And race sprint for approximately 50 yards and will win the Aguinaldo!🎄

Route 66  every light pole CKkkk we

1st Merkins

2nd Squat

3rd Dry docks

And mosey to the Dragon trail and and did Burpees and squats x 10 for every other light pole for 3 poles.

Mosey back to AO

Circle up and side straddle hop and ATM’S x 10

Recover

COUNT-OFF & NAME-O-RAMA
A 13 HIMs getting better
CIRCLE OF TRUST/BOM:

Spend more time with your family and kids during Holiday season / Christmas eve! 🎄and always be generous, be kind to one another!

Christmas traditions in Philippines to start Christmas season September because of BER-Months! F3 Christmas.

TMNT

  • THE SCENE: clear morning for 8 guys to show their ninja skills
    F3 WELCOME & DISCLAIMER
    WARM-O-RAMA:
  • 5 neck roles
  • 5 shoulder shrugs
  • 10 Little Baby arm circles front and back
  • 5 Knoxville cherry pickers
  • 10 Willy May Haze
  • 10 tempo squats

THA-THANG: mosey to playground 

  • Splinter : 10 pullups ×3, 60 Seconds plank hold ×3
  • Leo: 7 reps of  three types of curls
  • Bottom to mid, mid to top, full ×2
  • Raph: 7 reps of three types of exercise
  • Overhead press, chest rows, Derkins ×2
  • Donnie: climb & plank : One man runs up the stairs with CMU while other men hold plank till man comes down the stairs: rinse and repeat. Till all Men in PAX complete a run stairs
  • Micky :Bucket Brigade-from the Exicon

MARY: Bruse Lee Abs workout 25 civilian count,  added some Basselet and prone rows. Frog 
COUNT-OFF & NAME-O-RAMA
CIRCLE OF TRUST/BOM:

Therefore do not let sin reign in your mortal body, that you should obey it in its lusts. And do not present your members as instruments of unrighteousness to sin, but present yourselves to God as being alive from the dead, and your members as instruments of righteousness to God. For sin shall not have dominion over you, for you are not under law but under grace.
Romans 6:12‭-‬14 NKJV

and if children, then heirs—heirs of God and joint heirs with Christ, if indeed we suffer with Him, that we may also be glorified together.
Romans 8:17 NKJV

MOLESKIN:
If we are children of God, we must remember that we are dead to sin and daily work on not allowing sin to reign.  Being heirs of God.. reminded us that we are being sanctified till his return.
ANNOUNCEMENTS:

11s on Mt. Crumpet

THE SCENE: Pleasant
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Tempo merkins. Weighted Sally squats
THA-THANG:
Mosey you Crumpet with your CMU  for 11s with weighted squats at the bottom and Merlin’s at the top. Run a loop around the pond after 2 sets

MARY:
One more round with Sally
COUNT-OFF & NAME-O-RAMA
6 HIMs got better!
CIRCLE OF TRUST/BOM:
Insert the WORD here.
MOLESKIN:
You have two choices today, focus on lack and limitation or focus on abundance and action. The former costs your mood and momentum and the latter costs you nothing but helps you gain everything. Choose wisely.
ANNOUNCEMENTS:
Beer mile coming up at Moses’!