F3 Knoxville

Tag: Snaggletooth

IronPAX Recovery Workout

THE SCENE: 64 and cool
F3 WELCOME & DISCLAIMER – Yes and Phone in case of emergency
WARM-O-RAMA
SSH, Tempo Merk, Mountain Climbers, Tempo Squats, Cherry Pickers, Individual Stretch, Mosey to Recruiting Center

THA-THANG:
4 Corners – 3 Rounds – 20 Reps

Arms
20 Curls
20 Single-arm Rows
20 OHP
TRAVEL: Murder Bunny

Legs
20 Heavy Squats
20 Heavy Lunges
20 Heavy Squat Jump
TRAVEL: Rifle Carry

Abs
20 Heavy BBS
20 Heavy Freddy
20 Heavy Heals-to-Heaven
TRAVEL: CMU Bear Crawl

Back/Body
20 Good Morning
20 Blockees
20 Thrusters
TRAVEL: Heavy Lunge

We had time so we added 10 Heavy Dips + 10 Tricep Extensions (Thanks Kick!)

Mosey back to Shovel Flag

MARY:
PAX Choice – LBC, Freddy Mercury, E2K, Basilisk, Prone Row, Hello Dolly, Flutterkick

COUNT-OFF & NAME-O-RAMA
5 Lucky Bastards – Good crew to enjoy Heavy PT and some coffee/water afterwards

CIRCLE OF TRUST/BOM:
Romans 12:1-2 (ESV)

I appeal to you therefore, brothers, by the mercies of God, to present your bodies as a living sacrifice, holy and acceptable to God, which is your spiritual worship. 2 Do not be conformed to this world, but be transformed by the renewal of your mind, that by testing you may discern what is the will of God, what is good and acceptable and perfect.

MOLESKIN:
Biohack is the hero today with coffee, cups, and (almond?) milk and Kick-Flip, our Fearless Leader for the water! Good work, gents!

ANNOUNCEMENTS:
Hardship Hill Obstacles – something about a deep leaf-covered hole filled with sharp wooden pikes… with little people dressed in teddy bear suits and spears? Kickflip has all the details…

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:

That is a lot of goose poop

THE SCENE: Beautiful morning.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Insert information about the warmup.
THA-THANG:
Mosey to the parking lot with the least amount of goose poop. 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  8-9 cones across lot. Run a lap around the lot after completing all cones and go back to start doing same exercise adding up again. switch to second exercise, then 3rd,4th. While waiting on the six, do LBCs or hold plank. 

exercises with travel movements are:

  • Merkins with runs
  • Squat jumps with bear crawls (every other line)
  • Dry docks with Bernie Sanders
  • Lunges with side shuffle

mosey back to start but 4 of the PAX became “injured” and had to be carried.
Mosey to AO stopping for 5 burpees.

MARY:
No time for her today.
COUNT-OFF & NAME-O-RAMA
15
CIRCLE OF TRUST/BOM:
Short worried about sacrifice and helping others. Spent most of the BOM talking about the Hardship Hill and participation from the PAX.
MOLESKIN:
Man! there is a lot of goose poop at the JUCO. I went to set up early this morning and the parking lot I was going to use was literally filled with hundreds of geese and thousands upon thousands of piles of goose poop. No go. I found a much better parking lot above and to the side of the school. Freshly paved no pebbles, perfect for today’s workout. It’s amazing how much poop a goose can churn out for the size of that animal. I mean, take a look at an Alpaca. It’s a big animal and it poops out little rabbit pellets. Did you know that alpaca poop is actually referred to as black gold. It is highly sought after for fertilizer. Also, alpacas and llamas are not the same animal. One time I did a llama race for charity. I got to run around the lawn at worlds fair park with a llama named Betty I think. I’m not real good with horse size animals. Never really get along with horses very well. I’m not intimidated by much, but horses are so big and one kick in the Jimmy would put you down for a long time. Well, I gotta get to work so no more time for the rambling poetic waxing of this PAX member. I will leave you with this. The only thing worse than it raining after you washed your car is having to poop after you get out of the shower. Leave a 💩 emoji on the slack post it you read this far and you will be an honorary member of the I read Tank’s BB club.
ANNOUNCEMENTS:
Hardship Hill and snacks for Wesley house.

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.

tripple 11s

THE SCENE: beautiful morning. 60s
F3 WELCOME & DISCLAIMER: followed the standard disclaimer

WARM-O-RAMA:

  • seal claps (IC)
  • Moroccan nightclub (IC)
  • merkins (IC)
  • plank – upward dog back stretch
  • Stretch on your own

THA-THANG:

  • mosey to track, bear crawl 25 count right arm.
  • mosey to High School Stairs (there are three levels)
  • tripple 11s. squats, dry docks then freddie mercury. for the count, did 1:10:10; 2:9:9, etc.
  • mosey to track indian run around the track
  • exercises at 0 and 200m marks. mosey between marks and include 50 yard sprint.
  •  for the exercises, 10 burpees, 20 lunges each leg, 30 merkins, 40 LBCs. repeat that twice.

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

CIRCLE OF TRUST/BOM:
gratitude
MOLESKIN:
none
ANNOUNCEMENTS: