F3 Knoxville

Tag: Cavalier

IronPAX Training

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!

 

Dog Pound Iron Pax Week 1 Challenge

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

RAW meets the Dumbee

THE SCENE: Low 70’s….possibly the most humid morning of the summer….ugh…

F3 WELCOME & DISCLAIMER


WARM-O-RAMA:

Mosey from the outhouse to the tennis court fence and back.   OYO stretch as we review the exercises.

THA-THANG:

  • 8 Stations
    • Decline Merkins
    • Big Boy Situps (30lb ruck sack)
    • Jump Rope
    • Overhead Press (35 KB, 2×25 dumbbells, golden cmu)
    • Curls (30, 25, 20 dumbbells….start heavy and lighten as needed)
    • Tricep press (2x50lb plates)
    • Squats (box of rocks, 2x30lb ruck plates, big cmu)
    • Dumbees (burpees using 15lb dumbbells)

Man doing dumbees is the timer….everyone rotates when he finishes his set.   Round 1 = 15 dumbees.  Round 2 = 10 dumbees.  Rounds 3 & 4 = 5 dumbees.

Finished with a slow mosey to the tennis court and back.

MARY:

Dealers choice:  v-ups x 20;  shoulder-tap merkins x 20;  side crunch x 15 (per side)

COUNT-OFF & NAME-O-RAMA
8 strong!    Abscess, Aladdin, Driftwood, Waxjob, Cavalier, Bueller, Tweet-E, Bartman

CIRCLE OF TRUST/BOM:
Talked about Paul’s ministry and how we was bold, yet he also had a plan to engage with audiences where his conversation was likely to be engaging.   We should practice this in our walk as well as we try to reach others with the gospel.  Look for fertile soil where the conversation will be received.   We can be bold and smart at the same time.

MOLESKIN:

ANNOUNCEMENTS:

  • Truckin to the Pound – Sept 14th
  • Goliath at the Gorge  – Oct 19th
  • Hardship Hill planned for April 2020
  • Iron PAX challenge getting ready to kick off

Can we do this without a GPS

THE SCENE:  drizzle in the air. Perfect temp
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH,  tempo Merkins, cherry pickers, Rockettes.
THA-THANG we started off with doing a couple of laps around the track and up the hill stopping at six  different locations to do 10 Merkins, 20 drydocks, and 30 squats. At each lap we stopped and did 10 pull-ups at the playground. After that, We did a lap and landed at the tennis court. Five stations including: Merkens, drydocks, squat jumps, BBS, plank jacks. Keep doing exercises until Americans have reached 20 and then rotate. Two rotations. After that, we just moseyed around the park and stopped occasionally to do some exercises including pull-ups, dips, Merkens, dry docks, and squats.

MARY:
Flutters x30
COUNT-OFF & NAME-O-RAMA
5 pax, good to see Cavalier slumming it at the Equalizer
CIRCLE OF TRUST/BOM:
Be the same person you are at church and around F3 As you are with your old high school buddies. Change your environment, don’t adapt to your environment.
MOLESKIN:
We got to explore the equalizer today. Fun GPS designs
ANNOUNCEMENTS:

Keep on climbing

THE SCENE: 71 and humid
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Stretch OYO and let’s Mosey
THA-THANG:
Did a loop through the TS AO and headed up Watt Rd to Old Stage and then to Cashmere Lane for about a 1 1/2 mile warmup

  • 6 x 60 second hill repeats up Mt Cashmere
  • Recover 2-3 minutes on way back down
  • There was nothing soft about it. Cashmere is no joke!
  • Finish out the run back to the AO by way of Hobbs and Fleenor.
  • 4.74 total miles including repeats

MARY:
None
COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
I spent the weekend attending the M’s 30th High School reunion. Made me think that pretty much the only difference between myself and some of the younger men in the AO are the “hills” in life I’ve climbed versus the ones they’ve yet to face. Today served as a reminder you have to be prepared to face the climb and to sometimes just keep climbing again and again over and over until you have conquered the challenge. Prepare for the climb because it’s coming, push yourself during it to not quit and climb it with your brothers. It’s easier when you are not alone. Your brother can push you and will help you through it.

MOLESKIN:
Prayer for the men that ran this morning and all of our F3 brothers!
ANNOUNCEMENTS:
None