F3 Knoxville

Iron Pax Workout

THE SCENE: Pleasantly cool and low humidity…
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Stretching, mosey around the church parking lot
THA-THANG:

AMRAP

200 Curls

175 Squats

150 OH Press

125 Kettle Bell Swings

100 Merkins

75 Thrusters

50 Bonnie Blairs

25 Blockies

Every 25th rep, run 25 yards, do 3 burpees, run back and continue reps

Ended with 5 blockies in cadence.

MARY:

COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
Insert the WORD here.
MOLESKIN:
.
ANNOUNCEMENTS:
Hope Resource Center Run 8/20

Cerebral Palsy Work Day 8/6

Breakfast at Rep Sleepy’s House 8/23

Speedway Kraken in the Storm

THE SCENE:  “It was a dark and stormy (morning)!”  We were soaked to the bone but it kept us cool!

F3 WELCOME & DISCLAIMER

WARM-O-RAMA:

Gathered at the flag.
SSH x20; Tie Fighters x10 each leg; Cherry Pickers x10.
All done IC.

THA-THANG:
Moseyed down the parking lot to other side of church in the pouring rain where the 8 stations of the KRAKEN were set up in a large circle around the parking lot.  Pax spread out at different stations and as they completed the exercise, they would run the whole circuit before going to the next station in a clockwise rotation.  Rinse and repeat.

Kraken stations were as follows:

  • 10 hand release Merkins
  • 20 mountain climbers (2 count)
  • 10 Iron rockets (2 count)
  • 20 leg lifts
  • 10 Carolina dry docks
  • 20 Imperial storm kickers (2 count)
  • 10 Burpees
  • 20 crunchy frogs

MARY:
Moseyed back to the flag.  We didn’t have a whole lot of time left so we just held squat for time.

COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
Proverbs 11:10-11
“When the righteous prosper, the city rejoices; when the wicked perish, there are shouts of joy.  Through the blessing of the upright a city is exalted, but by the mouth of the wicked it is destroyed.”

We all have “cities” that God has placed us in charge of: our employees, our families, our circles of influence.  Through our actions and our words, we can build up and bless our “cities” or we can destroy them.  We can tear down people and destroy them with our words and inflict generational curses on our children, or we can be a blessing to them and build them up and help them to prosper.

Let’s choose to lead our “cities” well today and build them up through our words and actions, so that they will see Christ in us.

MOLESKIN:
Rep Sleepy’s mom – in hospital.
Pennies – traveling to Florida this coming weekend.

ANNOUNCEMENTS:

  • Bible study at Food City – Wednesday at 6am led by Doppelganger and Cow Patty.
  • Breakfast at Rep Sleepy’s after Saturday’s beatdown.  Sign up on Slack.
  • Work day at Cerebral Palsy Center – August 6 starting at 7am.
  • Run with HOPE on 8/20.  Shenanigans is putting together a team.  Sign up to support Hope Resource Center.

Ring of Fire

THE SCENE: Muggy. Was waiting for the storms that didn’t come.

F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

  • SSH – 15 in cadence
  • Cherry Pickers – 5 in cadence
  • Merkins – 10 in cadence
  • LB Arm Circles – 10 in cadence (both ways)

THA-THANG:
Ring of Fire – 8 stations with different workouts. Pax rotates around circle as the Q calls “shift” after 2 minutes. ARMRAP during that 2 minutes.

  • Bernie Suicides
  • Thrusters w/ CMU
  • BBS
  • Burpees
  • Stair Run
  • Box Jumps
  • Flutter Kicks
  • Merkins

MARY:

  • LBCs
  • Stretches

COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:

Never Going to Take my Fire

Everyday enemy tried to get the best of me

The enemy under my skin

Everyday enemy, my fatal flaw anatomy

Feelin’ like I just can’t win

Sometimes I wish I didn’t feel that much

Sometimes I wish I didn’t need that touch

But everyday my enemy pretend to be a friend to me

No matter what state I’m in

But you’re never gonna take my fire

I cannot not be tamed

No, you’re never gonna take my fire

It’s burning in my veins

You say the world is changing

But I still burn the same

No, you’re never gonna take my fire

The ancient flame lit the spark back before I was young

When I’m speaking with the fire, it’s my native tongue

No, you’re never gonna take my fire

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

100 Down at the DogPound

THE SCENE: The rain held off until almost the end

F3 WELCOME & DISCLAIMER Done and done well… sort of 

WARM-O-RAMA:

SSH IC x20 | LBAC IC x10 each way | Cherry Pickers IC x5 | Tempo Squat IC x10

THA-THANG:

  • Grab a CMU and head across the street. Leave CMU at the Parking Lot entrance, don’t worry, we will see them soon…
  • Mosey to Skatepark. Complete the exercises & reps. After each round, run up and over the wall (or around and do 1 Burpee), run along the wall and do 1 Squat Thruster where you dropped your CMU, and return to Skatepark for the next round. Once down the ladder, go back up! Add 1 Squat Thruster each round
    • 100 SSH single count
    • 90 LBCs
    • 80 Mountain Climbers
    • 70 Squats
    • 60 Flutters 2 ct. 
    • 50 Merkins
    • 40 American Hammers 2 ct. 
    • 30 Shoulder taps 2 ct. 
    • 20 BBS
    • 10 Imperial Squat Walkers 
    • 5 Body Builder+’s 

MARY:

Waiting on cars while crossing the road, there just wasn’t time for Mary

COUNT-OFF & NAME-O-RAMA

12 HIMs; 1 FNG (Peffercorn)

CIRCLE OF TRUST/BOM:

Decide. Commit. Succeed.

Bruce Lee and the Catalina Wine Mixers

THE SCENE: No rain, which is always a disappointment for YHC.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH, cherry pickers, little arm circles, tempo squats, mosey!
THA-THANG:
Bear crawl across the bridge at the South end of the pond.

Bruce Lee- super set the following:

  • American Hammer (x10 4ct)
  • Leg raises (x10 4ct)
  • LBCs (x10 4ct)
  • Hell touches (x10 4ct)
  • Crunchy Frog (x10 4ct)
  • 100s (x10 4ct)
  • 30 second rest. Then repeat. We completed 3 sets this morning!

Mosey down the path for some DORAs:

  • 100 merkins
  • 200 Cataline Wine Mixers
  • 300 single leg squats

Mosey to the sun sphere- then ALL OUT back to the flag.

COUNT-OFF & NAME-O-RAMA
Drive-Thru, Abort, G-6, Ariel, Secret Shower, Wedding Singer, Fixer Upper, Red Writer, FNG Cascade, Frizzles
CIRCLE OF TRUST/BOM:
Outsourced the Word to the sixth man Fixer Upper who shared about feeling a lack of motivation lately. We were encouraged by his resilience in desiring to provide for his family in the midst of this season.
MOLESKIN:
Learn from us- in a DORA format, 200 CWMs is a bit ambitious- especially on the concrete… Wedding Singer was picking gravel out of his elbows on his way back to the car.