F3 Knoxville

Tag: Burnout

Pious VQ

THE SCENE: Slippery morning
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Cherry Pickers x10, little arm circles x10, tempo merkens x10
THA-THANG:
100m run between each set

  • 6 sets of 5 Burpees
  • 6 sets of 10 Merkens
  • 6 sets of 15 Air Squats
  • 6 sets of 20 Big Boy Situps
  • 6 sets of 25 Mountain Climbers
  • REPEAT

MARY:
None

COUNT-OFF & NAME-O-RAMA
15 HIMs
CIRCLE OF TRUST/BOM:
As a man, you have to do everything well.  It’s not enough to just do the work well and then slack off on the running.  In the workout, you have to have good form through all reps and you have to try to maintain the same pace running constantly.  Same for life.  You need to do everything you put your hand to well- work, church, teaching, workouts, etc.  But the constant that you keep coming back to is the run (home life) and you cannot slack off on that.  You have to be a consistent father and husband and not let being a home be where you stop paying attention to how hard you are working.  Stay consistent and do everything with purpose and conviction.

MOLESKIN:
Hebrews 12:1, 2 Timothy 4:6

ANNOUNCEMENTS:
Parkinson’s Run coming soon

2021 IronPax Zero Week Throwback

THE SCENE: Perfect beatdown weather- 62 and a sky full of stars

F3 WELCOME & DISCLAIMER

WARM-O-RAMA: SSH x10, cherry pickers x10, skaters x10 (4ct) and short mosey to tha-thing spot

THA-THANG:

  • 100 Merkins
  • 2 Laps (800m)
  • 75 Merkins
  • 3 Laps (1200m)
  • 50 Merkins
  • 4 Laps (1600m)
  • 25 Merkins
  • 5 Laps (2000m)

MARY: Individual stretches

COUNT-OFF & NAME-O-RAMA: 10 HIM’s

CIRCLE OF TRUST/BOM:\

Raising Children

  • Be an I love you, but you can’t have your way parent
  • Take time to do what your kids want to do
  • Date your kids
  • Eat dinner together as a family

MOLESKIN:

ANNOUNCEMENTS:

  • 9/10: Beer mile at Moses’ house and memorial stair climb at Asylum
  • Get signed up for IronPAX
  • 10/2: PJ Parkinson’s race

Cindy Crawford

THE SCENE: Foggy and chill
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Cherry Pickers, Mosey, Derricks, Mosey, Alternating Side-Squats, Mosey, Little Baby Arm Circles

THA-THANG:
CINDY CRAWFORD

AMRAP

  • 5 Pullups
  • 10 Merkins
  • 15 Air Squats
  • 20 LBCs
  • 25 Leg Raises

MARY:
Al Gore until time is called.
COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
If you claim to be religious but don’t control your tongue, you are fooling yourself, and your religion is worthless. Pure and genuine religion in the sight of God the Father means caring for orphans and widows in their distress and refusing to let the world corrupt you.

James 1:26‭-‬27 NLT

Be careful what you say about others. Don’t judge or assume the worst. Give grace and the benefit of any doubt. God’s ways are not our ways and He may be working in ways you do not understand. Do your part, love others and leave the rest up to Him!

MOLESKIN:
A lively bunch with plenty of chatter that even Cindy Crawford couldn’t render speechless. Also, I have learned that being on Q is not my spiritual gift.

ANNOUNCEMENTS:

9/11 Memorial Stair climb at Asylum on 9/10 at 10am. Talk to @Steam for details.

Beer Mile and 2F event on 9/10 at 5pm. Talk to @Moses (Cody Self) for details.

Sign up for Iron PAX!

Be on the lookout for the September Q calendar coming soon. If you haven’t lead yet, then step up and step in the circle. If you haven’t lead in over a month, time to step back up and step in.

F4 at Food City. Wednesdays at 6AM. (Food, Fellowship, Faith at Food City) Currently reading Ephesians and Philippians.

Jump and Roll

THE SCENE: 70 degrees and calm

F3 WELCOME & DISCLAIMER

WARM-O-RAMA: SSH IC x20, Cherrypickers IC x10, Tie Fighters IC X10 each leg, mosey around campus

THA-THANG: (Teams of 2)

  • Teammate 1 rolled a dice (dice has preset workouts on it) on a table and performs the workout. If dice falls on the floor during the roll reps are doubled. If the wildcard is rolled the pax must put on a 30lb vest run to the pull up bars, perform 5 pull ups and run back.
  • Teammate 2 is jump roping while teammate 1 performs their exercise
  • Once teammate 1 completes their exercise they run to teammate 2 and they swap positions. Teammate 2 rolls, teammate 1 jumps rope and so on.
  • Continue pattern until recover is called

MARY: Cool down stretching

COUNT-OFF & NAME-O-RAMA: Rep Sleepy, Pennies, Doctor, Cow Patty, Banjo, Dodger, Doppelganger, Shenanigans, Master, Streaker, Austin Clark FNG (Pious)

CIRCLE OF TRUST/BOM: Build habits from the bottom up (Principles from the book Atomic Habits)

MOLESKIN:

ANNOUNCEMENTS:

  • 8/20- 5k or 10k walk/run for Hope Resource Center
  • 9/10 Beer mile at Moses’s house
  • 9/10- Memorial Stair Climb at Lakeshore Park

Prepare for the daily battle

THE SCENE: clear beautiful morning
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Arm stretched, cherry pickers, smurf Jack’s ×10.
THA-THANG:
Partner workout. One partner works through CMU workout while the other does a 50 yard run and does 5 burpees, 20 merkins, or 20 big boys and runs back. Once the runner gets back they tag out and the other partner does the run. Alternate until time called.

With CMU

  • 200 bent over rows
  • 150 curls
  • 125 Atlas (1 count)
  • 100 big boys with cmu on chest
  • 75 skull crushers
  • 50 pull through marking
  • 25 blockies

If team finishes, start over until time is called.
MARY:
Stretches, LBCs for time.
COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
We all face challenges daily. It’s not if we will, it’s when. Knowing that, we need to intentionally prepare for each day in a way that is God honoring.
MOLESKIN:
Ephesians 6: 10-13
ANNOUNCEMENTS:
Race for Hope on August 20th. Contact Shenanigans for details.  Men’s dinner on August 20th. Contact rep Sleepy for details.