F3 Knoxville

Tag: La-Z-Boy

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!

 

Dog Pound Iron Pax Week 1 Challenge

THE SCENE: 71, dark and perfect
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
10x SSH, Air Squats, Cherry Pickers, Big Arm Circles and Merkins to get us warmed up quickly

Mosey to the field for Killer B’s

THA-THANG:
Iron Pax Challenge Week 1 Killer B’s

  • 10 yard Broad Jump
  • 10 Burpees
  • 10 Bonnie Blair’s (aka Iron Mikes)
  • 10 BBS
  • Do this for 30 yards and the bear crawl back 30 yards to staring line
  • Repeat for 5 rounds for time

When PAX finished they could run lap around the field and then find a HIM to encourage along  as they finished their rounds by doing it with them

Times ranged from about 19-38 minutes per HIM

MARY:
No time for this
COUNT-OFF & NAME-O-RAMA
19 HIMs plus 1 FNG Biscuit
CIRCLE OF TRUST/BOM:
While traveling yesterday I heard a man say on The Message radio station “We look for God in the destination but He is often found in the detour.” Many of us have had detours this year that have affected us physically, emotionally, spiritually, financially, at work, at home etc and we don’t understand why things aren’t going the way we planned and wonder where God is.

We are looking to Him and for Him in the end and are not looking to understand His meaning and plan for us in the midst of our detour. So if you are like Daniel in the Lion’s Den, Moses by the Burning Bush or even like Jonah in the belly of the whale. Seek God and look for Him and know that He is with you and He has a plan for you that might not be what you expected and your circumstances don’t make sense but know that you are right where He wants you. He is with you and will lead you out.  It’s just a detour.

MOLESKIN:
Prayers for Lady Junk, Garrett’s family, everyone in the Bahamas affected by a hurricane Dorian, my daughter Callie that has an infection
ANNOUNCEMENTS:
TTTP coming up, Dad’s Camp RunaMuck soon

Iron PAX – DP

THE SCENE: Clear and Cool
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

  • SSH IC x 20
  • BA Circ IC x 15
  • Squat IC x 10
  • Merkins IC x 10

THA-THANG:
Iron Pax – Week 0

  • The Laredo
  • 24 Squats
  • 24 Merkins
  • 24 Walking Lunges (ea leg)
  • Run 400m
  • Rinse and Repeat x 6

MARY:
Ribbed led us through some Plank Destroyers
COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
Gracious to be a part of F3 and specifically the Dog Pound PAX. As AO Q I’d like to accomplish 2 things with you 1. Create a culture of Qing. It’s the foundation of F3 and gives us a place to practice our leadership. It also gives us the opportunity to say thank you and give back to all the Q’s we’ve attended. 2. Let’s find a way to install some pull up bars!! Looking forward on working on this with you all.

MOLESKIN:

Applause to Mustard for showing up with one running shoe and one keen fishing sandal. He still posted a great time!

ANNOUNCEMENTS:
TTTP

FIA/2.0 workout

Brolympics II

No chalk, no problem

THE SCENE: 70 degrees and moist like Bowflex likes it.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA: Imperial walkers, slow Merkins , this and that

THA-THANG:
grab CMUs and mosey to tennis courts. Partner up. One does OH carry around court while other runs  suicides until his partner finishes lap. Switch. Repeat doing presses then curls while walking with cmu until both have carried CMUs 3x

Mosey to base of matterhorn. Suicides up the road incline towards the restaurant stopping at cones for 10 reps of each exercise. They are:

  • Merkins
  • Squats
  • dry docks

Run back in zig zag pattern long way around, up and back to Dwayne (the rock) and quick mosey back to the AO.

At AO, curl the CMU 2x  pass it to your left and do a burpee. Repeat

MARY:
no Time (possibly on purpose so we don’t have to sit in the water)
COUNT-OFF & NAME-O-RAMA
16 pax
CIRCLE OF TRUST/BOM:
Following Christ requires action from us according to new standards, developing new habits, and a conscious change of our thinking. Christian maturity is not shown through our beliefs or declarations, but through our behavior and personality. Results are the products of our actions! To grow spiritually, we need to change our priorities and thinking. To be more like Christ, you need to think according to His standards.
MOLESKIN:
It is so good to see members of the pax getting better physically. Seeing where they have improved and become faster, stronger and have more stamina.
ANNOUNCEMENTS:
Prayers for Lady Junk and the Junk family.

TTTP, 2.0 workout, HHOCR,  Goliath at the gorge

JUDY’S GAUNTLET

THE SCENE: Humid
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Cherry Pickers, Shoulder Shredder, Descending Burpee Sets (10,9,8….1), 6inch hold-20 Merks, Al Gore-20 Squats
THA-THANG:
1)  11’s – CDDs—-Bear Crawl 7yards—-Irkins——–Crawl Bear back. Made it about 6 rounds and called it for time sake.

2) 4Corners AMRAP (Judy’s Gauntlet) (Follow Exercises Along the Path in Chalk)  C1: 20Merkins —-Mosey——Lunge——Bear Crawl to C2: 20 4ct Pickle Pounders—–Mosey——-Burpee Broad Jump to C3: 20 Squat Jumps ——–Mosey——-Lunge ——-Alligator Crawl to C4: 20 6inch LBCs —–Mosey back to C1. Rinse and Repeat.

MARY:
25-50% Mosey’s and Bernies across parking lot w/40 calve raises at each end
COUNT-OFF & NAME-O-RAMA
22 HIMs
CIRCLE OF TRUST/BOM:
Talked about the significance, purpose and importance of Q’ing workouts; Addressed the anxieties and fears (public speaking, nervousness, fear of failure, embarrassment) most have about leading – ones that WE ALL face and can overcome together.
MOLESKIN:
N/A
ANNOUNCEMENTS:
TTTP