F3 Knoxville

Tag: Doppelganger

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

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

Tri Thang

THE SCENE: Dew in the ground crisp in the air. Also humid because it’s still summer.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

  • cherry pickers
  • Good mornings
  • Shoulder taps
  • Rev lung and reach over
  • Grioners

THAG Thang

Thang 1- 6 min or till pax gets to end of PL

Smokey Mountain meltdown

Pax lines up

  • 2 iron mikes
  • Broad jump
  • 2 HR merkins
  • Broad jump
  • Repeat till time or distance covered – HR merkins till the 6 finishes

Thang 2- 20 min

Murder bunny madness

Pax lines up with block

every round starts with 25 curls

-murder bunny to first cone

-2 blockies, 5 Swings

-murder bunny to 2nd cone

-2 blockies, 5 thrusters

  • murder bunny to 3rd cone

-2 blockies, 5 block burpee jump over

  • murder bunny to last cone

Run one lap and come back to block

25 curls

Move back through cones increasing reps on Non blockie exercise by 5 reps

Thang 3- wind sprints with EMOM timer. Started at bottom of incline parking lot. Start with 2 parking spots. Rest till timer goes off. Increase parking spot by 1 each round. We got to 7

MARY:
COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
F3 is an amazing organization and we’re are doing incredible things for men and our community. However don’t let F3 and our commitment to it affect our commitment to our most important relationship, the relationship with our M. Keep that relationship forward in your life and identity when you need to sacrifice other commitments to put the time need keep the relationship with our M strong.
MOLESKIN:
ANNOUNCEMENTS:
Race 8/20 MensMeat fellowship 8/20

see Rep Sleepys Slack announcement updates