Bartman – Page 33 – F3 Knoxville

IPCwk2 – Dog Pound

September 10, 2019 La-Z-Boy

THE SCENE: Dark and Sweaty
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Burpees OYO x 10
THA-THANG:

Hey watch dis’ ^^^^^^
Thanks to Tank for helping set this up!

MARY:

I was still running laps, not sure what happened.

COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
I apologize, I thought it was way later than it was and didn’t want to hold anyone up. But it is the truth! You men encourage me everyday and ensure that I stay humble! Thank you.
MOLESKIN:
Majority of the PAX showed up early, Blue Cross and Proton showed us they could have started late if they wanted to. Sparky piped up later on GroupMe to eradicate ANY DOUBT that each man that showed up today, is an absolute HIM. It’s hard not to compare where we are, against where other people are. We have to remember that oftentimes, we are comparing our beginning to someone else’s middle. Or our middle to someone else’s end. We’re all in different seasons and it’s important to embrace where we are today and keep pushing to better ourselves.

No man left behind, no man left the same.

ANNOUNCEMENTS:
TTTP This Saturday – forgot to plug this too!!

IronPAX Training

September 7, 2019 La-Z-Boy

THE SCENE: Beautiful
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

SSH IC x 25
Windmill IC x 15
Mountain Climbers IC x 25
Merkins IC x 10

THA-THANG:

Mosey to lower turf MRSA field and watch Wagon Wheel & Swirlie dominate the Week 1 Iron PAX Challenge. Just before we do a twisted version ourselves.

Set 1 (Start at the baseline)
- Hand Release Burpees OYO x 10
- Sprint to Midfield recovery mosey the remainder of the field
- R&R x 3
Set 2 (Start at the baseline – 2 Burpees w/ every change in direction)
- Bearcrawl to Goal Box
- Backpeddle to Baseline
- Run the entire length of the field
- R&R to Goal Box and return back to start
- Bearcrawl to Midfield
- Backpeddle to Baseline
- Run entire length of the field
- R&R to midfield and return back to start
Set 3 Descending Reps (start at the corner of the field)
- Burpees x 10
- Merkins x 10
- Walking Lunges x 10 (R&L left leg is one rep)
- Run a lap around the field
- R&R exercises descending by 1 rep (9 Burpees, 9 Merkins, 9 Walking Lunges etc.)
- We got down to 3 and finished remaining reps as a PAX before returning to AO

MARY:

Bart – Gas Pumpers
Swirlie – Flutter Kicks
Cosmo – Peter Parker Merkins

COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:

https://f3nation.com/2019/02/17/king-q1-3/

When we first come out, it’s about survival. Then we get to the point that we can go for a whole workout. It’s important that we don’t stop there and that we continue to push ourselves to improve.

MOLESKIN:
FNG Rosetta showed up after receiving a Flying EH from “the Snowman” Frosty. Some mumble chatter about how eerily similar this was to the Killer B’s. However, if you want to be the Iron PAX, you have to train like the Iron PAX!
ANNOUNCEMENTS:
Next week is the CSAUP – show up and be ready!

Opposite & TMI from tweety

September 4, 2019 Frosty

THE SCENE: 70, humid
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
OYO

Coupons

90, 60 and 60 sandbags

3 rucks

Dumbells and kettle bell
THA-THANG:
5 stations with 2 movements at each. Switch between movements for 8 minutes then switch station.

1. Merkins and bent over rows

2. Triceps extension and curls

3. OH press and upright rows

4. Squats and straight leg deadlifts

5. BBS and superman

MARY:
Insert information about any additional post-THANG work (if applicable).
COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
Sign up to Q
MOLESKIN:
Insert any personal comments, notes, devotion content, etc.
ANNOUNCEMENTS:
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.

Dog Pound Iron Pax Week 1 Challenge

September 3, 2019 Cavalier

THE SCENE: 71, dark and perfect
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
10x SSH, Air Squats, Cherry Pickers, Big Arm Circles and Merkins to get us warmed up quickly

Mosey to the field for Killer B’s

THA-THANG:
Iron Pax Challenge Week 1 Killer B’s

10 yard Broad Jump
10 Burpees
10 Bonnie Blair’s (aka Iron Mikes)
10 BBS
Do this for 30 yards and the bear crawl back 30 yards to staring line
Repeat for 5 rounds for time

When PAX finished they could run lap around the field and then find a HIM to encourage along as they finished their rounds by doing it with them

Times ranged from about 19-38 minutes per HIM

MARY:
No time for this
COUNT-OFF & NAME-O-RAMA
19 HIMs plus 1 FNG Biscuit
CIRCLE OF TRUST/BOM:
While traveling yesterday I heard a man say on The Message radio station “We look for God in the destination but He is often found in the detour.” Many of us have had detours this year that have affected us physically, emotionally, spiritually, financially, at work, at home etc and we don’t understand why things aren’t going the way we planned and wonder where God is.

We are looking to Him and for Him in the end and are not looking to understand His meaning and plan for us in the midst of our detour. So if you are like Daniel in the Lion’s Den, Moses by the Burning Bush or even like Jonah in the belly of the whale. Seek God and look for Him and know that He is with you and He has a plan for you that might not be what you expected and your circumstances don’t make sense but know that you are right where He wants you. He is with you and will lead you out. It’s just a detour.

MOLESKIN:
Prayers for Lady Junk, Garrett’s family, everyone in the Bahamas affected by a hurricane Dorian, my daughter Callie that has an infection
ANNOUNCEMENTS:
TTTP coming up, Dad’s Camp RunaMuck soon

Iron PAX – DP

August 29, 2019 La-Z-Boy

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