F3 Knoxville

Tag: Blindside

Monday beatdown

THE SCENE: humid
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH x20, Imperial walkers x10, tempo squats x10, Grady corns x10, Abe Vigodas x5, Butt kickers and high knees.

THA-THANG:
Mosey to outhouse

  • 7’s — pull-ups, then down the ramp to v-ups.

Mosey to splashpad

  • 20 dips and 20 derkins
  • Lap around the outhouse
  • Rinse and repeat x4

Mosey to flagpole

  • Lap around track with pain stations
  • Station 1 — 10 pull-ups
  • Station 2 — 20 diamond merkins
  • Station 3 — 30 Imperial squat walkers
  • Lap 2 = 10 wide merkins, 15 big bois, 20 squats.

MARY:
Captain Thors up to 6 and some Cobra Kai’s to finish.

COUNT-OFF & NAME-O-RAMA
10 HIM

CIRCLE OF TRUST/BOM:

Encouragement to pray for our leaders. In all the news, discussion, opinions, complaints, etc… the clear command in Scripture is for us to pray for them.

1 Timothy 2:1-6 — First of all, then, I urge that supplications, prayers, intercessions, and thanksgivingsbe made for all people, 2 vfor kings and all who are in high positions, that we maylead a peaceful and quiet life, godly and wdignified in every way. 3 This is good, and xit ispleasing in the sight of yGod our Savior, 4 who desires zall people to be saved and atocome to bthe knowledge of the truth. 5 For cthere is one God, and there is one mediatorbetween God and men, the man1 Christ Jesus, 6 dwho gave himself as a ransom for all,which is ethe testimony given fat the proper time.

IPC at the Equalizer

THE SCENE:  65 and Cooler
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
everyone warmed up before hand
THA-THANG:
We ran out to the field and did the week 2 Iron Pax Challenge

Round 1: Burpees & Sprinting

Do 8 Burpees on the sideline, sprint to the far sideline and do 8 more. Continue until the 11th set of 8 Burpees are complete (88 total)

Round 2: Squrls & Coupon Carries

Do 8 Squrls* on the sideline, coupon carry to the far sideline and do 8 more. Continue until the 11th set of 8 Squrls are complete (88 total)

*Squrl = Squat while curling coupon up to chest.

Round 3: Overhead Presses & Rifle Carries

Do 88 Overhead Presses on the sideline, rifle carry to the far sideline, do 88 more (176 total). Rifle carries may be done holding the coupon horizontally or vertically, but the arms alone are holding it up. Rx = No resting it on your head.

Round 4: X-Factors, Bear Crawl & Crawl Bear

Do 88 X-Factors** on the sideline, Bear Crawl to the far sideline. Do 88 more, then Crawl Bear back to the sideline (176 total) – PAX must cross the field once by Bear Crawling and once by Crawl Bearing. It is PAX choice which one they do first.

  • Sometimes
  • bulleted
  • lists
  • are
  • handy.

MARY:
mosey back to the AO and Warmed down.

we spent 8 minutes stretching.
COUNT-OFF & NAME-O-RAMA
Use the TAGS on right-side to record PAX (BE SURE TO INCLUDE YOURSELF) in attendance. Be sure to select the AO in CATEGORY above TAGS and then delete these notes!
CIRCLE OF TRUST/BOM:

11-Seven

THE SCENE: 63°. Fantastic.

F3 WELCOME & DISCLAIMER

WARM-O-RAMA:

  • Windmills || SSH IC | Grady Corns
  • Imperial walkers

THA-THANG:

11s then 7s – Start at Splash Pad, complete 10 of first exercise, use the prescribed method to move to the bottom of the ramp, complete 1 of the second exercise, etc.

 

  • 1st Set: Pull-Ups & Burpees | Movement: Lunge
  • 2nd Set: Bench Dips & Box Cutters | Movement: Crab Walk

MARY: Nah

STRETCHES: 

  • Ab stretch (cobra kai)
  • Hamstring stretch 
  • Groin stretch (butterfly)

COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM: CONSISTENCY 

ANNOUNCEMENTS: Fill that Q Calendar. Show out for Ribbed & Trunk.

PRAYER

IPC Week 0 at the Equalizer

THE SCENE: Rain has moved out (for now) 0515 start 

F3 WELCOME & DISCLAIMER  Check and Check 

WARM-O-RAMA:

SSH IC x15 | LBAC IC x12 each way | Tempo Squat x10 | Little bit of this, Little bit of that 

THA-THANG:

Iron Pax Week 0 at the Equalizer! All HIMs decided to participate in the full workout. Q measured out 200 meters and 400 meters out on the “400 Meter” Equalizer Track. PAX was in charge of doing mental math while running to decide how they got their distance in (Spoiler Alert: 2 HIMs messed up. They MAY have several advanced degrees between them, but hey, math is hard). 

  • 100 Merkins
  • 800 Meter run
  • 75 Merkins 
  • 1,200 Meter run
  • 50 Merkins
  • 1,600 Meter run
  • 25 Merkins
  • 2,000 Meter run

MARY:

Picked up the 6 as Snitch finished his last run. It’s not that Snitch was the slowest, he just decided to show up at the normal start time. A man like him doesn’t need the extra time to bust out the Iron Pax Challenge! 

COUNT-OFF & NAME-O-RAMA

6 HIMs completed the IPC Wk 0 workout. Snitch came in late and Mudpuppy left as soon as he finished. 

CIRCLE OF TRUST/BOM:

You have to be humble. You have to acknowledge your faults and your failings. Stretch yourself as a man, husband, and father, but do not OVER-extend yourself. Know your limits. Push them, but if you go too far, you can burn out and fall. 

The grass is not greener

THE SCENE: Perfect weather at the Equilizer
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
warmup stuff
THA-THANG:
In honor of Bartman, who has to work mornings, I give you the Drapen Kracken.
Giant oval with exercises listed at the 8 cones. Do the exercise and qty and then run a lap around the circle (extended to Stonehenge) then moving on to next exercise. The exercises are;

  • 30 Merkins
  • 30 dry docks
  • 10 burpees
  • 10 curls,10 tris, 10 squat and press w/CMU
  • 3 round-the clock Merkins
  • 20 squat jumps
  • 15 Superman’s and 15 cobra Kais  Merkins
  • Bear crawl to center and back

about 3/4 of the way done we stopped for some sprints to break up the breathing pattern and then went back to work. Eventually stopping for everyone to do 3 round the clock Merkins and 10 burpees. Add on a few more sprints then mosey back to the AO by way of the Snake to use our tax dollar investment…

MARY:
Snitch led us in some flutters and we added on some side crunches and LBCs.
COUNT-OFF & NAME-O-RAMA
12
CIRCLE OF TRUST/BOM:
The grass is not always greener on the other side. The phrase actually originated over 2000 years ago as a poetic proverb by Publius Ovidius Naso, better known as Ovid, regarding agriculture and the harvest always looking more fruitful in another man’s field. With social media today. It’s very easy to look into other lives and think they have everything together. That their lives are perfect and ours is crap. Nothing could be further from the truth. I talked about how I literally thought my neighbors grass was greener and prettier than my lawn. But it wasn’t until I walked over to talk to him that I could see all the imperfections and bare spots in his yard once standing in it. Looking back at my yard from his, I noticed mine didn’t look that bad from his angle. In fact it looks better than his yard. So, the point of all this is that we should not look at others and try and base our lives on them. But we should look to God for guidance and try to better ourselves every day.
MOLESKIN:
It was great being back at the equalizer today. I missed the crew there very much. Last night I had a pretty good wreck on my mountain bike and it was pretty tough for me to get going this morning. Once getting in the groove and seeing everyone working hard my injuries loosened up and didn’t bother me as bad.
ANNOUNCEMENTS:
Hardship Hill, Wesley House