F3 Knoxville

Tag: Herbie

IronPAX Week 1 at the Quacken

THE SCENE: Damp from a night of storms, lower 70’s
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH, Arm Circles, Tempo Squats, static stretching
THA-THANG:
IronPAX Challenge Week 1 Workout

EMOM (called by app)- 3 burpees

3 Burpees (Begins Rd & EMOM timer)
50 Hand Release Release Merkins
100 Leg Raises
150 Jungle Boi Squats “2Spoonz Style”
200 Big Boy Sit-ups
250 Stationary Lunge Steps (ct ea leg as 1 rep)

MARY:
yeah right
COUNT-OFF & NAME-O-RAMA
CIRCLE OF TRUST/BOM:
We’ve seen yet again another black man shot and protests rage, leading to a counter-protester being shot and killed. When I see these things happen my gut reaction is anger, and to want to drag people into the street and demand justice and accountability. Last week I read through James, which has a lot of things to say, apologetically, about those that are rich or in power and abuse their power. But what it says to believers isn’t to rage against them, but to be humble, mourn, and be unbiased and pray for those that need it. It reminded me of Matthew 9 that says when Jesus saw the masses He had compassion on them because they were like sheep without a shepherd. So my encouragement to the guys, especially myself, this morning was to consider compassion when reacting to these situations we seem to constantly be seeing in the news

Iron PAX Week 0 at the Quacken

THE SCENE: Upper 60’s, damp but not raining
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Light static stretching while praying and giving Word (went in reverse today since I had to bail right at 6:15)
THA-THANG:
IronPAX Week 0 baby!

  • 4 rounds of the following for time: 50 squats, 40 Big Boys, 30 Merkins, 20 Bonnie Blairs, 10 Burpees, 400 meter run

MARY:
More static stretching to cool down
COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
The return of the IronPAX Challenge had me reflecting on how difficult those workouts were. It also caused me to remember how much I struggled in workouts in general and how the challenge, as well as being more consistant, helped me become more comfortable with harder exercises. This also reminded me of something we talked about with my students last year. The Hebrew word Zakar as a verb means to remember, but as a noun it means man. So when Genesis explains that man is made in God’s image, there is a correlation between our identity as “zakar” (man) and our call to “zakar” (remember) God. I encouraged us to remember and reflect on where we’ve been and who we are, to remember God, and also to consider the IronPAX challenge because it will inevitably kick all our butts

Tour de Brickyard

THE SCENE: comfortable with mod humidity
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
5 Burpees, 5 Good morning Abbey’s, Plank Jacks x 20, SSH x 25, Tempo SQTS x 10, Moroccan Night Clubs x 20
THA-THANG:

Mosey to Rock Pile

Pick a rock and then do 5 Burpees, 10 Mkns, 15 Front Press with a twist with rock (B) x 15, 25 OH Press with rock

  • Mosey to Massage Parlor and do 10 Squats (basically to get the pokeys caught up)
  • Mosey to the Banks and do 15 Carolina Dry Docks
  • Mosey to Life house lot and do 25 Triceps ext oH, 25 Upright Rows, 25 OH press all with coupon thenleave coupon under sign
  • Mosey to back lot–do 5 Burpees
  • Mosey to Track and perform 25 calk raises on the stairs
  • Run 2 laps around the track
  • at finish perform 20 OH claps
  • Mosey back to lifehouse to p/u coupon
  • Bernie to next stop (where we park)
  • 25 Lunges w/ coupon–>25 BBS w/ coupon–> 25 curls w/ coupon
  • mosey to rock pile to return it and do 5 8CT Manmakers
  • return to AO (Simmons & Oscar sprinted)

MARY:
Supermans x 10 IC, 10 Press Ups, 20 Gas Pumps IC, 15 Hello Dollies IC, 20 Flutters IC, 10 Grasshoppers IC, 20 Freddy Mercury IC, 1 Boat Canoe
COUNT-OFF & NAME-O-RAMA
7 awesome Dudes:  Simmons, Herbie, Oscar, Fast n Easy, Hamm, Tractor, Natty
CIRCLE OF TRUST/BOM:
Be somebody who makes everybody feel like somebody!
MOLESKIN:
Prayers for Fast n Easy (currently Slow n Steady) to mend from Rona, TRactor having to let someone go- give him courage & compassion, and the Powell Church congregation in the loss of GW, their former pastor
ANNOUNCEMENTS:
Please join to help Tuba’s wife on Saturday as she moves without Tuba, while on one of his 7 jobs.

Dynamic Duo Part Two-o

THE SCENE: Clear, Humid, Lower to Mid 70s
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH, Arm Circles, This and That, Tempo Squats, Rockettes, Cherrypickers
THA-THANG:
Moseyed over to Jane Allen for 11’s: American Hammers at the bottom on a 4 count, burpees at the top. Called it for time on the 4:7 round

Moseyed back over to the playground for 7’s: Assisted pull ups on the monkey bars and step ups

COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
Shared how recently on campus trying to recruit new students to our ministry I caught myself feeling anxious and timid when initiating with new faces. I found myself worrying about whether or not they would like me, if I was interrupting them, or if they felt annoyed by me. This reminded me of one of my favorite verses, 2 Timothy 1:7, which says that God did not give us a spirit of timidity, but a spirit of power, love, and self-discipline. So I’ve been reminding myself that the Spirit that lives inside me is one that loves the students I’m engaging with, and when that isn’t enough to motivate me forward, the Spirit gives me the self-discipline I need to move forward anyways. I encouraged us to take that same attitude into anywhere else we might be feeling anxious or a tendency to remain inactive or passive

Speak Up Lead the conversation

THE SCENE: Super humid and sticky, but clear
F3 WELCOME & DISCLAIMER
WARM-O-RAMA: 
Cherry Pickers x 10 IC, Windmills x 8 IC, Standing SLR’s x 5 (B) IC, Standing single leg circles FWD & BWD IC (B), Tempo Squats x 10.
THA-THANG:
Mosey to track

Run 400 meters and finish Lap 1 with: 15 Burpees, 15 BBS, 15 SQTS, Lap 2- 10 Burpees, 10 BBS, 10 SQTS, Lap 3- 5,5,5 of each

Finish with complete set of Bleachers stairs up and down and OYO exercise until group is through

Goal Line:

ROUND 1:  25 MKNS–> crabwalk 30 yds –> 50 OH Claps sprint backwards sprint to the goal line and finish with 5 8CT Manmakers

ROUND 2: 25 Jump SQTS–> Bear Crawl 30 yds–> 50 OH Press backwards sprint to the goal line and finish with 5 8CT Manmakers

ROUND 3:  26 SC Mtn Climbers–> Duck Walk 30 yds–> 50 SSH backwards sprint to the goal line and finish with 5 8CT Manmakers

Mosey back to AO

MARY:
Gas Pumps x 20 IC, Crab Leg alt foot touches x 20 IC.
COUNT-OFF & NAME-O-RAMA
Natty, Hamm, Tractor, Oscar, Herbie, Suave, Biohazard
CIRCLE OF TRUST/BOM:
discussion about having the courage to speak up when remaining silent is not enough
MOLESKIN:
Prayers for teachers, parents, students in school starts in the midst of pandemic, prayers for Tractor’s wife & her job search
ANNOUNCEMENTS:
Someone teach A-Rod how to tell time as well as warm up the old guys.