F3 Knoxville

Tag: Doctor

Be Better

THE SCENE: Nice September morning. Not too hot or humid.
F3 WELCOME & DISCLAIMER

for sure


WARM-O-RAMA:
SSH IC x 12

Arm circles F/B

OYO stretching

THA-THANG:
Iron Pax week 0

all finished 2 rounds of Coe together

MARY:
Carried block back to flag approx 200 yards.
COUNT-OFF & NAME-O-RAMA
7 HIM’s
CIRCLE OF TRUST/BOM:

Be better – active, comparison destroys, look to be better than the best version of yourself. Christ is the model to build ourselves after. We are all on different journeys. Be the best you! 

“He who says he abides in Him ought himself also to walk just as He walked.”

‭‭I John‬ ‭2:6‬ ‭NKJV‬

“For to this you were called, because Christ also suffered for us, leaving us an example, that you should follow His steps:”

‭‭I Peter‬ ‭2:21‬ ‭NKJV‬‬

“What shall we say then? Shall we continue in sin that grace may abound? Certainly not! How shall we who died to sin live any longer in it?”

‭‭Romans‬ ‭6:1-2 NKJV 

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

Why are you here?

THE SCENE: A pleasant 70 degree morning

F3 WELCOME & DISCLAIMER


WARM-O-RAMA:

SSH x 41; Shoulder Taps x10; Mountain Climbers x10; Plank Jacks x10; Merkins x11

THA-THANG:

Formed three groups of three PAX each.  Roll of the dice determines where you go and what you do. Roll dice at your current location to see what you do next.

1 – Church Sign – Monkey Humpers (4-ct) x20

2 – Pull up Bars – Burpee x20

3 – Outhouse – V Ups x20

4 – Shovel Flag – Blockees x20

5 – Church Sign – Jump Squat x30

6 – Pull up Bars – Hand Release Merkin x30

7 – Outhouse – Big Boy Sit Ups x30

8 – Shovel Flag – Thrusters x30

9 – Church Sign – Squat x41

10 – Pull Up Bars – Merkins x41

11 – Outhouse – LBCs x41

12 – Shovel Flag – Chest Press x41

MARY:
Hello Dolly x10; Leg Raise x10; Rosalita x10; Boxcutter x11

COUNT-OFF & NAME-O-RAMA
9 HIM for a F3 birthday party

CIRCLE OF TRUST/BOM:
Why are you here?

MOLESKIN:
Go pull another man out of the ditch

ANNOUNCEMENTS:

See Slack

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

Wellerman and Monty

THE SCENE: Cool and beautiful day for a beatdown

F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH, Plank, and Shoulder Taps to Wellerman
THA-THANG:
Just for kicks and giggles, we did a short mosey King Arthur style, then set out for our program. 8 stations (one every .1 mile) with five burpees and a different exercise at each station. Got through one round and back to three. While walking back to the flag, Rep Sleepy got us with a jailbreak to finish up!

  1. Air Drama
  2. BBSU
  3. Diamond Merkins
  4. Magic Mikes
  5. Iron Mikes
  6. Dr. W
  7. Crucible Merkins
  8. Bearmuda Triangle

MARY:
None
COUNT-OFF & NAME-O-RAMA
Trousers, Streaker, Halfday, Rep Sleepy, Pennies, Dodger, Cow Patty, Doctor, Outhouse, and Master
CIRCLE OF TRUST/BOM:
Read Acts 28:1-6
MOLESKIN:
How would any of us react if we were sitting around a campfire, and one of us had a viper latch onto their hand!? Paul had faith and peace in this situation because of what had happened previously to the shipwreck. God send a messenger to Paul, letting him know that he would go to Rome and all who were in the boat with him would be saved from the storm. It was on this promise that Paul stood and found peace. We can walk in God’s promises because they belong to us if we are His. We can walk in peace because He is faithful to keep His promises.
ANNOUNCEMENTS:
August 20th is the Hope Resource Center run. Men’s Meating Dinner that evening at 6 as well at Mount Olive Baptist Church in South Knox.