F3 Knoxville

Tag: Rainbow

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.

Dead frog and a huge worm

THE SCENE: Rain held off to just a drizzlie mist. Quite nice actually. The Circus maximus was nice and dry.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
warmup stuff

THA-THANG:

if it ain’t broke…don’t fix it. So I’m rehashing my workouts from this week. Laziness…I think not.
Start at first cone. Do qty of 1 of 1st exercise. Move to next cone, do qty of 2, next cone qty of 3 etc. Total of  10 cones down one side of the Circus Maximus. Run a lap around the lot after completing all cones and go back to where you left off doing same exercise adding up again back to start.  switch to second exercise, then 3rd,4th. While waiting on the six, do LBCs or Al Gores.

exercises with travel movements are:

  • Merkins with runs
  • Squat jumps with bear crawls (every other cone)
  • Dry docks with low Bernie Sanders

apparently the circus maximus is bigger than I thought. We only got through three exercises this time around. Mosey back to the AO for some ab work

MARY:
Freddy mercury‘s, side crunches, LBCs
COUNT-OFF & NAME-O-RAMA
14 pax
CIRCLE OF TRUST/BOM:

“Adversity has the effect of eliciting talents which in prosperous circumstances would have laid dormant” Horace (Roman Poet)

we talked about our nation’s wounded veterans and first responders and how they overcome adversity With the help of operation enduring warrior. We discussed the Hardship Hill and how they can get involved.

MOLESKIN:
I missed coming out to the asylum. Great park, great guys, and I love the circus Maximus service. Great mumble chatter this morning as well. Need to come back more often. Don’t have a whole Lotta time for random comments so I’ll leave it at this. Don’t let this be your definition.

Tomorrow: A mythical land where 99% of human productivity, motivation and achievements are stored.

ANNOUNCEMENTS:
Hardship Hill , Wesley House snacks

 

Wet for no reason

THE SCENE: Upper 60s, barely any rain despite the forecast
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

  • Tempo squat
  • OH claps
  • Shoulder taps
  • Four count merkins
  • SSH

THA-THANG:

Mosey to concession stand for Modified mouth breather: 3 sets of three exercises, three rounds each:
  • Merkins x20
  • Reverse lunges with curl x10 each leg
  • Rock on chest BBS
Run after each set, carry stone after third.
  • Thrusters x20
  • Calf raises x20
  • Plank jacks x20
Run after each set, carry stone after third.
  • Mountain climbers x20
  • Squats with rock x20
  • Rock hammers x20
Run after each set, carry stone after third.

Together:
  • Curls x20
  • Upright rows x20
  • Front raises x20
Jailbreak to cone and back

MARY:
A few extra merkins
COUNT-OFF & NAME-O-RAMA
12 strong:
CIRCLE OF TRUST/BOM:
If you are accelerating, always look around and make sure you bring pull someone with you. I recently self imposed a 10 day challenge to workout every day, and my brothers supported me and kept me accountable to help me reach my goal. But I didn’t feel like I thought at the end, because I realized I missed an opportunity to push someone else to go a little further. Never forget to reach back if you are lucky enough to climb.
ANNOUNCEMENTS:

Wesley House snack Drive and Hardship Hill

The Pavilion Grinder

THE SCENE: 72 degree Hot Box
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
25 SSH on the 4ct

Tai Fighters x10 L and R

Tempo Merkin x10

Curb for Rocky Balboa’s x20 Mosey to other end of lot for 12 4ct Plank Jacks, Back down for some “This and That”, Butt Kickers to mosey to Pavilion
THA-THANG:
35 Minute Timed Workout

  • 1 Min SSH
  • :30 Al Gore
  • 1 Min Burpee
  • :30 Plank
  • 1 Min SSH
  • :30 Wall Sit
  • 1 Min Burpee
  • :30 OH Claps
  • 1 Min SSH
  • :30 Squats
  • 1 Min Burpee
  • :30 Plank
  • 1 Min SSH
  • :30 Wall Sit
  • 1 Min Burpees
  • 2 Minute Run
  • 1 Min Table Row
  • :10 Sec Rest
  • 1 Min Dips
  • :10 Sec Rest
  • 1 Min Merkins
  • :10 Sec Rest
  • :30 Table Row
  • :10 Rest
  • :30 Dips
  • :10 Rest
  • :30 Decline Merkins
  • :10 Sec Rest
  • 2 Minute Run
  • 1 Min Wall Sit
  • 10 Sec Rest
  • 1 Min Squats
  • 10 Sec Rest
  • 1 Min Step Ups
  • 10 Sec Rest
  • 2 Min Run
  • 1 Min Flutter Kick
  • 10 Sec Rest
  • 1 Min Box Cutters
  • 10 Sec Rest
  • 1 Min Big Boys
  • 10 Sec Rest
  • 2 Minute Run
  • 1 Min Seal Claps
  • 1 Min OH Claps
  • 30 Sec Seal Claps
  • 30 Sec OH Claps

 

MARY:
No Time
COUNT-OFF & NAME-O-RAMA
It’s easy to get into a workout and make it about us.  How hard it is for us.  To think about ourselves.  We do it too often.  Encouraged each brother to look outside of themselves.  To reach out to another brother today.  To check in.  To say they had their 6.

Asylum Tour

THE SCENE:  Swampy
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Start with SSH x25 on 4ct, Tempo Merkins x10, Plank Jacks x10, Mosey to Curb for T Fighters x12 R Mosey to other side to finish them out. Mosey back down for Rocky Balboas then …
THA-THANG:

Mosey to the front of the Asylum for a little 5 burpees at every other lightpole.  Ended up with 9 light poles, so 45 burpees.  Mosey to steps up the Asylum for 25 4ct calf raises on steps, Mosey to Overlook for 2 rounds of 20 merkin, 20 carolina dd, 20 4ct flutter, 20 squat (run a lap after first set, SSH after second)

Next we did 7’s on the west side of the overlook doing burpees and 4ct LBC’s.  Running form middle of overlook to trash cans.  When done, down to steps for 25 more 4ct calf raises.  Mosey to stop sign for 20 merkin and 20 dd’s.  Mosey to crosswalk for 20 4ct flutter and 20 squats…then mosey back to AO.

MARY:
Had time for some Freddie Mercury and LBC’S
COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
Remember that the third F is an action as well.  Just like the first two.  Let people know our faith because of our actions.  Live out your faith.