F3 Knoxville

Tag: Rocket

IPC Week 3 – “B” the EMOM

THE SCENE: Rain, then rain, then more rain and 70 degrees. Another Beautiful morning.
F3 WELCOME & DISCLAIMER – Done

WARM-O-RAMA:
20 SSH

11 Imperial Squawkers

15 Tempo Squats

Stretch at own pace, quads and achilles

THA-THANG:

  • IPC Week 3 orientation with demonstration of Kraken Burpees and BDE Burpees
  • Mosey to the track and sync/start EMOMs at both cones of the 50 yard section
  • Start timer
  • Perform 50 Kraken Burpees, but run to other cone every time the EMOM sounds and resume Krakens.
  • When 50 are completed, run 400m, stop at same cone you started at.
  • Perform 50 BDE Burpees, but run to other cone every time the EMOM sounds and resume BDEs.
  • When 50 are completed, run 800m, stop at same cone you started at.
  • Perform 50 2-count Bonnie Blairs/Jumping Lunges, but run to other cone every time the EMOM sounds and resume Bonnie Blairs.
  • When 50 are completed, run 1200m, stop at same cone you started at.
  • Record time from group timer.
  • No one modified.
  • All PAX regrouped as they completed their respective cycles and finished as a group.

MARY:
No time
COUNT-OFF & NAME-O-RAMA
Word on the way back from track with lots of good talk, but I being of sound mind did forget the Count-Off & Name-O-Rama
CIRCLE OF TRUST/BOM:
2 Peter 3:14  Strengthen yourselves, so that in the end god finds you at peace with him.

Then we discusses how life is tough, because faithfulness only is proven through the tough times.  An example was Noah and being alone after God killed every other living being who Noah had lived with or known for hundreds of years, except for his family.  Now the ensuing loneliness might be a chance to not be at peace with God.  The discussion turned to the fact that being blessed, like Noah was, can be a burden.  Lots of good talk.

MOLESKIN:
The response to the Word was an encouragement to me.  Thanks.

Where are my eyes

THE SCENE: Insert info about the weather, etc.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

  • High knees
  • Projectivators
  • Moroccan nightclubs
  • Little baby arm circles
  • Tempo squats
  • Imperial squawkers
  • Tempo merkins

THA-THANG:

Hit the parallel bars (20 inv. Rows + 20 merkins) and wall (10 Wall-pees) on the way

Baby steps @ Recruiting center

  • 6 thrusters and a blockee x3
  • Mosey around the parking lot
  • 6 Airplane! And a blockee x3
    • Airplane = on 6, crunch up with block then extend arms and legs
  • Mosey around the parking lot
  • 6 curl-presses and a blockee x3
  • Mosey around the parking lot
  • Line up along the short end of parking lot
  • Lunge two parking spaces with cmu, then bear crawl back and do 10 dry-docks, then go back and get the cmu. Cross the parking lot
  • Next two, transit 2 spaces, then do 10 of the listed exercise. Cross the parking lot
    • Rifle Carry – Good mornings
    • Farmer Carry – Tricep ext.
  • Finish up with some high speed work
  • 40 seconds – AMRAP – 20 seconds off
    • Curls
    • Heavy Hammers
    • Right row
    • Left row
    • Heavy Flutter Kicks
    • Double stack squats
    • Heavy LBCs

MARY:
Just enough time to put our heels to heaven.
COUNT-OFF & NAME-O-RAMA
CIRCLE OF TRUST/BOM:

In these days, it seems like uncertainty abounds. When we don’t know what is true or who to trust, it is tempting to just pick something or someone and cling to it. Life feels easier when you have a simple answer, even if the answer is wrong. It is really unpleasant to reside in unknowing, to accept the chaos each day. It seems better to hide your eyes, turn to distractions, but that just stores up suffering for later.

Instead, it is better to accept the unknowing of today by abiding in this transcendent truth: that we can place our trust in our Father above. The plan is not ours to know, even the Son did not know the day or the hour, but if we place our trust in the only One who is truly trustworthy, then our future is secured.

Psalm 121

1 I lift up my eyes to the mountains— where does my help come from?

2 My help comes from the Lord, the Maker of heaven and earth.

3 He will not let your foot slip— he who watches over you will not slumber;

4 indeed, he who watches over Israel will neither slumber nor sleep.

5 The Lord watches over you— the Lord is your shade at your right hand;

6 the sun will not harm you by day, nor the moon by night.

7 The Lord will keep you from all harm— he will watch over your life;

8 the Lord will watch over your coming and going both now and forevermore.

MOLESKIN:
Thanks to Manilow for the glamor shots!
ANNOUNCEMENTS:
IPC week 2 coming up. Hardship hill.

Simple…but not easy

THE SCENE:  63 and clear
F3 WELCOME & DISCLAIMER:  Administered
WARM-O-RAMA:

Stretch OYO

Grab a block and head to the track…

THA THANG:

Iron PAX Challenge, Week 1.  Three rounds for time…  Simple…but not easy.

Round 1

 Round 2 Round 3

800-meter run

25-yard murder bunny

10 shoulder tap merkins

25-yard reverse murder bunny

20 blockees with thruster

 20 burpee jumpovers, horizontal

20 burpee jumpovers, vertical

25-yard murder bunny

10 shoulder tap merkins

25-yard reverse murder bunny

MARY:

No time

COUNT-OFF & NAME-O-RAMA

5

CIRCLE OF TRUST/BOM:

Philippians 4:6-7, “Don’t worry about anything; instead, pray about everything. Tell God what you need, and thank him for all he has done.  Then you will experience God’s peace, which exceeds anything we can understand. His peace will guard your hearts and minds as you live in Christ Jesus.”

“Don’t worry about anything; instead, pray about everything…”  Simple…but not easy.

MOLESKIN:

Each Tuesday, we’ll select a different member of the PAX to focus our prayers on for the next week.  Praying for that man, his family, his challenges, for his victory.  This week, it’s Snaggletooth and his family.

PRAYERS / ANNOUNCEMENTS:

Erector – get well, brother

Snaggletooth – for clear direction about the next chapter of life, for courage, for faith.  Thanksgiving for his wonderful family, and his brother-in-law, who is stepping into an adventure.

IPC Week 0

THE SCENE:  70 and rainy
F3 WELCOME & DISCLAIMER:  Administered
WARM-O-RAMA:

Stretch OYO

To the track…

THA THANG:

Iron PAX Challenge, Week 0

  • 100 merkins
  • Run 2 laps (800m)
  • 75 merkins
  • Run 3 laps (1200m)
  • 50 merkins
  • Run 4 laps (1600m)
  • 25 merkins
  • Run 5 laps (2000m) 

MARY:

No time

COUNT-OFF & NAME-O-RAMA

Me and 7 of the best men I know

CIRCLE OF TRUST/BOM:

Psalm 143:4

“Remember what God has done for you. Let His grace and mercy comfort you, and remind you of His unfailing love.”

Psalm 103:2

“Let all that I am praise the Lord; may I never forget the good things he does for me.”

MOLESKIN:

PRAYERS / ANNOUNCEMENTS:

The Talking Donkey

THE SCENE: warm, clear, and muggy.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
15 SSH, 15 Mountain climbers, 10 tempo merkins, 15 Moroccan night club, 15 imperial walkers, 10 tempo squats
THA-THANG:
Mosey to the recruiting center and grab a block. Line up in the parking lot along the short side. Perform first exercise and then carry the block to the other side (mode per PAX choice). Perform first and second exercise and then bear crawl with the block back to the opposite side. Continue adding an exercise each round and alternate carrying and bear crawls to transport the block across. When you get to round 8, drop the first exercise and then at round 7, drop the second exercise. Repeat.

  • 20 Merkins
  • 20 Curls
  • 20 2-ct, Heavy Freddie’s
  • 20 Burpee block jump overs
  • 20 Bent over rows
  • 20 Thrusters
  • 20 Heavy Big boy sit-ups

Well, that was the plan anyway. We almost got to the Big boys. Oh well.

MARY:
No time.
COUNT-OFF & NAME-O-RAMA
6 plus our flag-bearer, Kick-flip
CIRCLE OF TRUST/BOM:
Reference Numbers 22:22-33

“forsaking the right way, they have gone astray, having followed the way of Balaam, the son of Beor, who loved the wages of unrighteousness; but he received a rebuke for his own transgression, for a mute donkey, speaking with a voice of a man, restrained the madness of the prophet.” 2 Peter 2:15‭-‬16 NASB1995

Notice what God used to initiate rebuking Balaam. He could have chosen the Angel to do so, but instead He allowed the Donkey to speak. What seemingly insignificant things in our life could possibly be used to rebuke us? God may choose to use these in our lives to help us to see the error of our ways. Pay attention!

MOLESKIN:
Always optimistic in my workouts. There was a lot of hard work put in, but we were not even close to getting through the whole thing.