F3 Knoxville

Tag: Oscar

IronPAX revisited

THE SCENE: Light rain, 68°F, Feels like 69°F, Humidity 93%, Wind 0mph from N
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

  • 10x LBAC forward and backwards
  • 15x squats
  • 15x SSH

THA-THANG:
EMOM (called by app)- 3 burpees

  • 50 Hand Release Release Merkins
  • 100 Leg Raises
  • 150 Jungle Boi squats, 2 hands on ground
  • 200 Big Boy Sit-ups
  • 250 Stationary Lunge Steps (ct ea leg as 1 rep)

MARY:
No time
COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
The first week of school is always about transitions. Getting back into the groove of school, new classes, new school and general changes. Find ways to encourage and lift those up who are having a difficult time adjusting.
MOLESKIN:

ANNOUNCEMENTS:
CSAUP on Aug 21

5k at PHS on Aug 14

Choose Your Hard

THE SCENE: Humid, Clear, 70’s
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Grady Corns IC x 50, OH Press IC x 20, Chinooks IC x 20, Morrocan Night Clubs IC x 20, Seal Claps IC x 20, Abby’s x 8 IC, Cherry Pickers x 10 IC, Windmills x 10 IC, SSH IC x 50
THA-THANG:
Mosey to track and start on end (2 laps each excercise performed each 1/4 track 2 reps, 4, 6, 8).  Person 1st to each 1/4 doubles the reps, 2nd place 1.5x, 3rd does normal reps, last place skips).  Plank or Al Gore after finish each 2 laps to wait for PAX,

  • Merkins
  • Absolutions
  • BBS

Start at End Zone-  25 yards crawl bears, jog bag, then 50 yards bear crawl, jog back, 100 yds of crab walkers, lunge back 50 yds then walk the rest.

return to AO

MARY:
Heels to Heaven x 10 IC, Flutter kicks x 20 IC, Gas Pumps x 20 IC

COUNT-OFF & NAME-O-RAMA
Spellcheck, Natty, Oscar, Biohazard, Boogaloo
CIRCLE OF TRUST/BOM:
Don’t excuse your inaction b/c the task is too hard, choose your hard and make it worth it
MOLESKIN:
Attempted to recruit John at coffeteria….will f/u.  Prayers for Boogaloo and his inner struggles, prayers to the dudes on the Go Ruck event today!
ANNOUNCEMENTS:
Please sign up for the Butterfly race on Aug 7th to support Geppetto in memory of Addie (join Team Addie)

It’s the Climb

THE SCENE: Warm, clear, workout weather, watch out you might get chased by the janitor for erratic behavior
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Good Morning Abbie’s x 5, SSH x 30, Jim Thorpe’s x 2 (B), Cherry Pickers x 10 IC, T-Plank Arm Circles x 10 IC both directions (B), Bird Dogs x10 IC, Alt Shldr taps x 20 IC, Toy Soldiers x 10 IC
THA-THANG:
Mosey to back

  • Australian Nut Knockers x 20 IC
  • to Stairs for The Climb
  • Using Tabata….20 cycles 30 sec each
  • Run Stairs up and down x 30 sec in between each of the following:
  • Box Jumps
  • Reverse Lunge
  • Toe Taps
  • Reverse Sit Gas Pumps
  • Quick Feet Toe Tap Jumps
  • Reverse Sit Tricep Dips
  • Incline MKNS
  • High Plank Slow Mtn Climbers
  • Calf Raises
  • Step Knee Ups (to chest), alt legs each step

Head to Field

50 Yard Bear Crawl followed by 50 yard Crab Walkers

Bobby Hurleys until all HIMS complete

10 Man Makers IC

Return to AO- jog

MARY:
Supermans x 10 IC, Press Ups x 10 IC, Bridges x 10 IC, Bruce Lee x 10 IC, Gas Pumps x 10 IC, Freddy Mercury x 20 IC, /Flutter Kicks x 20 IC, Hello Dollies x 20 IC, Box Cutters x 10 IC, Captain Thors 1 round, Ring-o-fire Merkins 5 rounds, Windmills x 6 IC, Tempo Sqts x10 IC
COUNT-OFF & NAME-O-RAMA
Natty, Oscar, Tractor, A-Rod, Herbie, Biohazard, Fast-n-Easy
CIRCLE OF TRUST/BOM:
The battle of life is, in most cases fought uphill, and to win it without a struggle were perhaps win it without honor.  If there were nothing to struggle for, there would be nothing achieved.  Also, check out James 1:12
MOLESKIN:
Prayers for Tractor’s father-in-law pending biopsy results of suspected lymphoma and for Biohazard’s son dealing with teenage boyhood
ANNOUNCEMENTS:
Grab a Q, make it exciting, shock us, surprise us and sharpen yourself

11 for 11’s

 

THE SCENE: 50 degrees, windy, and wet from the rain overnight
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Motivators from 7
Cherry Pickers (5)
Tempo Squats (10)
Tempo Merkins (10)
Thai Fighters (10 each leg)
THA-THANG:

2 rounds of 11’s at the eastern corner of Powell High School
Round 1
wall e’s (single count) and elevated plank jacks (4 ct)
Round 2
Elevated shoulder taps (4 ct) and the dirty hookup (4 ct)

MARY:
Each PAX called an ab exercise, which we followed with 10 merkins (70 total).  We made it through 7 PAX.  These were the Ab exercises in cadence.
Pickle Pounders (10)
Little Baby Crunches (15)
Freddie Mercury (10)
Hello Dollies (10)
Gas Pumps (10)
Flutter Kicks (10)
American Hammers (10)

COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
Today is 3/16 and we discussed John 3:16.  The world was broken in that time period like it is broken now.  God loved the world enough to send his Son to die so that we could be saved.  He was sent to save the world, not condemn the world.  The world is broken today too, God still cares and still loves us.  Take some time to show his love, and lead with kindness in this broken world.
MOLESKIN:

ANNOUNCEMENTS:

Rain Q

THE SCENE: Rain, sleet, snow 35 degrees
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH x 20

2 Burpees

MARs x 15 ED (Manly Arm Rotations)

4 Burpee

Imperial Squat Walker x 20

6 Burpee

OHC x 20

8 Burpee
THA-THANG:
Escalator: 10 Burpee, 20 Squat Jump, 30 Merkin, 40 Squats

10 Burpee then run 50 yds/length of bleachers

10 Burpee, 20 Squat Jump then run

10 Burpee, 20 Squat Jump, 30 merkin then run

10 Burpee, 20 Squat Jump, 30 merkin, 40 squat.

Go back down escalator 40, 30, 20, 10; 30, 20, 10; 20, 10; 10.

5 Set: 10 lunge (each leg), 10 Burp (no pushup), 10 merkin. Run length of bleachers/50 yds between sets.

Planters: Box Jumps 10, 9, 8, 7, 6, 5, 4, 3, 2, 1

MARY:

COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
What devotional are you using? What are you reading? Send a link to the Slack so we can all be encouraged to read the Bible again!
MOLESKIN:

ANNOUNCEMENTS: