F3 Knoxville

Tag: Hot Tub

IPC Asylum Week 1

THE SCENE: Nice and cool.  Around 56 degrees
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Stretching OYO. Go over IPC week 1 rules and go
THA-THANG:

Round 1▪ 800 meter run▪ 25 yard murder bunny▪ 10 shoulder tap merkins (merkin-tap each shoulder is one rep)▪ 25 yard reverse murder bunny▪ 20 blockees with a thruster▪ 25 yard murder bunny▪ 10 shoulder tap merkins (merkin-tap each shoulder is one rep)▪ 25 yard reverse murder bunny

Round 2▪ 800 meter run▪ 25 yard murder bunny▪ 10 shoulder tap merkins (merkin-tap each shoulder is one rep)▪ 25 yard reverse murder bunny▪ 20 horizontal burpee block jumpover (20 total jumps). Block is laying flat. You can jump over the block to the side. Or to the front.▪ 25 yard murder bunny▪ 10 shoulder tap merkins (merkin-tap each shoulder is one rep)▪ 25 yard reverse murder bunny

Round 3▪ 800 meter run▪ 25 yard murder bunny▪ 10 shoulder tap merkins (merkin-tap each shoulder is one rep)▪ 25 yard reverse murder bunny▪ 20 vertical burpee block jumpover (20 total jumps). Block is standing up on one end. You can jump over the block to the side. Or to the front.▪ 25 yard murder bunny▪ 10 shoulder tap merkins (merkin-tap each shoulder is one rep)▪ 25 yard reverse murder bunny•

 

 

 

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

CIRCLE OF TRUST/BOM:
Philippians 4:8-9
MOLESKIN:

IPC Week Zero…

THE SCENE: Twas nice.  60 degrees and no humidity
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Did 20 ssh on the 4ct and some stretching
THA-THANG:

Iron Pax Week Zero Challenge of

  • 100 Merkins
  • 800 meter run
  • 75 merkins
  • 1200 meter run
  • 50 merkins
  • 1600 meter run
  • 25 merkins
  • 2000 meter run

MARY:
Nope
COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
Philippians 4:8

And now, dear brothers and sisters, one final thing.  Fix your thoughts on what is true, and honorable, and right, and pure, and lovely, and admirable.  Think about things that are excellent and worthy of praise.  Keep putting into practice all you learned and received from me-everything you heard me and saw me doing.  Then the peace of God will be with you.

Parking Lot Circuit

THE SCENE: Very Foggy morning, but cool (68 F)

F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH, Windmills, Tempo Merkins, Rocky Balboas, and different jogs across the parking lot (buttkickers, high knees, and Karaoke)
THA-THANG:

After moseying to the 1st of 3 parking lots, we started a circuit of the 3 parking lots. Circuit involved starting with 5 of an exercise, run to the end of the parking lot, complete 10 of the exercise, run to the next parking lot, complete 15, run to the other end complete 20, run 15, run 10, run 5, run to the starting point, and start the circuit again with a new exercise. Exercises are as follows:

  1. Burpees
  2. Bigboys
  3. Squats
  4. Merkins
  5. Hello Dollys
  6. Exercise of Choice

MARY:
Gave a HIM choice of exercise to lead before time was up.
COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
Words taken from Adolph Brown’s Blog DocSpeaks.com:

The phrases being grateful and being thankful are often used interchangeably as a result of most dictionaries listing them as synonyms.  However, there are subtle differences between the phrases.   The word thankful is defined in the Oxford Dictionary as “pleased and relieved.”  The word “grateful is defined as “showing an appreciation of kindness.”  Here is where the distinction lies; being thankful is a feeling, and being grateful is an action.

Being grateful has two parts, one part is about appreciating what one has, and the second part is about recognizing where the goodness comes from (often an altruistic act).  Being thankful implies one is acknowledging their appreciation for something that someone has given them.  Per the old adage, “action speaks louder than words,” being thankful is an expression of words we use to acknowledge a kind act, and the action of gratitude is a deliberate practice. Being grateful builds on being thankful by helping us give deeper meaning to our lives, make sense of our lives and learn to affirm those around us for their roles in our lives. One can be thankful without being grateful, but one cannot be grateful without being thankful.

“Cultivate the habit of being grateful for every good thing that comes to you, and to give thanks continuously. And because all things have contributed to your advancement, you should include all things in your gratitude.”

― Ralph Waldo Emerson

Slow Mosey

  • THE SCENE: Hot and Humid
    F3 WELCOME & DISCLAIMER – Better than Gibblers last week
    WARM-O-RAMA:
    20 X SSH
  • 24 x Tie Fighters
    THA-THANG:
    Slow Mosey around the loop stopping 6 times for
  • 5 hand release burpees
  • 10 hand release Mercians
  • 15 4cnt LBC’s
  • 20 Froggy squats

CIRCLE OF TRUST/BOM:
Positive Attitude=Positive outcome

The ladder at the dragns tail

THE SCENE: 86 and warm
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
1 Burpee

5 cherry pickers

2 burpees

some of these and some of those
THA-THANG:
Mossey down to the tail of the dragon. Partner up and work with your partner to

  • first station
    • squats
    • lunges
    • Welsh Dragons
  • Second station
    • V-Ups
    • Air Taps
    • BBS
  • third Station
    • Merkins
    • Pickle Punders
    • Monkey Humpers
  • 4th station
    • CDD
    • Hand release Merkins
    • Sholder taps

MARY:
Ring of fire but we ran out of time

ANNOUNCEMENTS:
Off the chains event. Be there of be lazy 😉