F3 Knoxville

Tag: Frosty

PM Asylum – 56 is not too Bad

THE SCENE:

about 86, mostly sunny, a bit warm
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

SSH 15 IC
Cherry Pickers 15 IC
Windmills 15 IC
Candy Corns 30 IC
Merkins 5 IC

THA-THANG:

Mosey to Stairs by Bat House
7’s – BBS at bottom of 2nd stairs down hill and Squats at top of hill
Mosy back to AO to Partner up into 2’s and pick up a pair of brick per team
Mosey down road to stop sign in the shade.
Dora’s:
 100 Reps per team – Press with each brick, while partner Burnies up to cone – 5 Bobby Hurleys (each arm)
100 Reps per team – Curls with each brick, partner side run crossing legs to cone – 5 Iron Mikes (each Leg)
50 Reps per team – wing lifts with each brick, partner runs to cone, 5 squats
Mosey down hill to Highway 66
Every 5th light post -6 Squats and 6 Iron Mikes until we get to road
Two Rounds of 1 minute planks in Shade
Mosey to base of Everest – Pickets charge up hill to top right by small wall by road
Partner up – 7, then 6, then 5, then 4 etc of dips while partner does LBCs

MARY:
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:

Word of the day is get out of your comfort zone. It’s easy and comfortable to follow the same routine day in and day out- same circle of friends, same activities. But that is not how we grow. We need reach out – grow your circle of friends, add some diversity. Reach out to a different age group and strike up a conversation. Take a chance and you will be enriched. This will enhance our ability as F3 leaders and to live as God wants us.
Joshua 1:9 ESV
Have I not commanded you? Be strong and courageous. Do not be frightened, and do not be dismayed, for the Lord your God is with you wherever you go.”
Proverbs 3:5-6 ESV
Trust in the Lord with all your heart, and do not lean on your own understanding. In all your ways acknowledge him, and he will make straight your paths.

MOLESKIN:
Pray for Mr Jinxy who is dealing with a heart issue and Dieter Marstadt family- Dieter recently died of a brain tumor
ANNOUNCEMENTS:

Heroin, flamingos, and Butters’ view on music

THE SCENE: 60 perfect

F3 WELCOME & DISCLAIMER


WARM-O-RAMA:
Stretch

THA-THANG:
Rounds of 30, 25, 20, 15, 10, 5 of the following    Follow each round with either 100 jump rope or sled pull

  • curls
  • oh press
  • sandbag squat
  • kettlebell swing
  • flamingo

MARY:
None

COUNT-OFF & NAME-O-RAMA
Frosty, Tweet-E, Butters, Bartman

CIRCLE OF TRUST/BOM:
Talked about conflict, confidence and shame.

MOLESKIN:
Great mumble chatter this morning.  Who knew Butters had so much insight into 90’s music??

ANNOUNCEMENTS:

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!

 

Iron pax week 1

THE SCENE: 63
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Insert information about the warmup.
THA-THANG:
Broad jump 10 yards then, 10 butpees, 10 iron Mike’s,  10 bbs.  Repeat 3x.  Then bear crawl 30 yards back to start.  That’s 1 round.

Do 5 rounds for time.

MARY:
Walk back to AO  while trying not to splash merlot
COUNT-OFF & NAME-O-RAMA
Use the TAGS on right-side to record PAX (BE
CIRCLE OF TRUST/BOM:
Insert the WORD here.
MOLESKIN:
Insert any personal comments, notes, devotion content, etc.
ANNOUNCEMENTS:
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.

Opposite & TMI from tweety

THE SCENE: 70, humid
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
OYO

Coupons

90, 60 and 60 sandbags

3 rucks

Dumbells and kettle bell
THA-THANG:
5 stations with 2 movements at each.  Switch between movements for 8 minutes then switch station.

1.  Merkins and bent over rows

2.  Triceps extension and curls

3.  OH press and upright rows

4.  Squats and straight leg deadlifts

5.  BBS and superman

MARY:
Insert information about any additional post-THANG work (if applicable).
COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
Sign up to Q
MOLESKIN:
Insert any personal comments, notes, devotion content, etc.
ANNOUNCEMENTS:
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.