F3 Knoxville

Tag: Uncle Rico

IRON PAX Week 3 Challenge

THE SCENE: JUCO at Sophomore Hill
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

Tempo Squats (had to get going)

THA-THANG:
IRON PAX WEEK 3 CHALLENGE:

10 (low bar) pull ups
15 burpee coupon jump overs
20 coupon curls
25 coupon thrusters
30 gas pumps

AMRAP within 43 minutes

MARY:
No time

CIRCLE OF TRUST/BOM:
Colossians 1:10:  so that you may live a life worthy of the Lord and please him in every way: bearing fruit in every good work, growing in the knowledge of God,

  • A call to grow spiritually, take inventory, and ensure that we’re living a life worthy of the calling of the Lord

Take The High Road

THE SCENE: Somewhat cool, not too shabby
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Cherry Pickers, Tempo Squats, Flutter Kicks (x50, hehe), Tempo Werkins, TN Rock’n Chair
THA-THANG:
1) Alligator Crawl 50 yards, 3 Double Burpees, Frog Jump 50 yards, 3 Double Burpees

2) Side Straddle Run parking lines across the entire large student lot

3) 11s at L shaped drive-thru: Squat Wall Jumps — Body Builders

4) 7s at same location: London Bridges — Donkey Kicks

5) 100 yard Sprints, 1st place calls Ab Ex after each sprint. We did American Hammers (x50) Freddie Mercuries (x50) and LBCs (x50)

MARY:
N/A
COUNT-OFF & NAME-O-RAMA
17 men, 1 FNG: welcome “Mermaid!”
CIRCLE OF TRUST/BOM:
From a recent work experience of the Q :

Take the highroad when you receive harsh criticism undeservedly.  Often, after the other person realizes their error, it opens an awesome door to share the Gospel – the same grace and forgiveness that makes you as a believer tick.  Follow what God says about these situations: rich in kindness, slow to anger. Then let Him work through you.
MOLESKIN:

ANNOUNCEMENTS:

Setting Records

THE SCENE: Muggy!
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
15 SSH, 15 Mountain Climbers, 10 Tempo Merkins, 15 Moroccan Night Club, 10 Tempo Squats, 10 Windmill

THA-THANG:
Mosey to JUCOmanjaro.  We are going for a personal Q record today: 3 times up the mountain!  There are 4 pain stations beginning at the bottom along the way up the climb.  At each station, there are three exercises.  One exercise will be performed each time up the climb.  Do your best to run between each station.

  • 15 burpees, 15 Peter Parkers w/ merkin, 15 Mountain Climbers IC
  • 20 Merkins, 20 Diamond merkins, 20 Carolina dry docks
  • 30 Squats, 30 Lunges (total), 30 Jump squats
  • 15 Flutter kicks IC, 15 Freddie Mercury IC, 15 side crunches each side

MARY:
No time!
COUNT-OFF & NAME-O-RAMA
13 today at JUCO
CIRCLE OF TRUST/BOM:
One of the most difficult things to do is parent.  It is a big responsibility and I struggle every day.  I am reminded of Proverbs 22:6 – “Train a child up in the way he should go, and even when he is old he will not depart from it.”  To be honest, I am scared that I am not training my children the way I should and I am fearful of where they will be one day because of the influence I had.  I encourage you to share your experience with others and encourage them to lead by example and truly consider how our lives impact those watching us.

ANNOUNCEMENTS:
VQ on Friday:  Commission!

Leave it all

THE SCENE: Humid, 72 degrees
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Side Straddle Hops, baby arm circles (forward and backward), Mountian climbers

double Indian run to the “animal trail:

THA-THANG:
We started at a light post at the bottom of the “loop Parking lot.” At every other pole there was an exercise written in chalk. These exercises were done down and back.

  • Bear Crawl
  • Bunny Hop
  • Crab Walk
  • Frog Jumps
  • Lunges
  • Duck Walk

We moseyed to the Pavillion for Burpee Sprint Ladders

1 burpee – sprint down and back, 2 burpees – sprint down and back. etc. for 3 rounds. 45 sec., 1 min., 1:30.

Circled up in the pavilion for 7 x 3. We did 2 rounds of 6 exercises. The exercises were grouped together in pairs. seven reps of each exercise were completed back to back to back, as many reps as you could complete in 45 seconds with 15 seconds for rest.

  • Star Jumps, Jump Squats
  • Mountain Climber (4 count ), High Knees (4 count)
  • Jump Lunges, Side Kick outs

Roxanne by the Police – push up at Roxanne, half burpee at “put on the red light”

Surrenders: 4, 30-second rounds of 2 excercises. Move 1: Pax started on all fours. Hands directly under sholders. Knees at a 90-degree angle 2 inches off the ground. this was held for 30 seconds. Move 2: the Same position except hands was directly out from shoulders pushing against a wall. This was held for 30 seconds as well.

MARY:
Boat Canoe, Cross Crawl

COUNT-OFF & NAME-O-RAMA
17
CIRCLE OF TRUST/BOM:
As created creatures of the LORD, we are dependent. Dependent on life, breath, food, abilities, and talents. Let us know be deceived into thinking that the very things we are dependent on the Lord for creating independence in us.

Manjaro Deathmarch

THE SCENE: a perfect 55 and clear.
F3 WELCOME & DISCLAIMER

WARM-O-RAMA:
25 SSH, 20 Windmills, 10 Imperial Walkers, 10 Cherry Pickers,

Manjaro Deathmarch

At the base of JUCO Manjaro start this sequence of exercises.  AFTER the EVEN exercises, start back at number #1 and sequentially work back up to where you were.  For example, after 10 Frogs, start back at 1 burpeee, then 2 lunges, and continue on to 12 Parker crawls, then back to #1 Burpee.  Each time you progress through the sequence add onto what you’ve done by 2 exercises.  The ODD exercises are stationary, while the EVEN exercises are traveling exercises.

  1. Burpee
  2. Lunges
  3. Merkins (4ct)
  4. Lunges
  5. SSH
  6. Inchworms
  7. American Hammers
  8. Broad Jumps
  9. LBC’s
  10. Frogs
  11. Freddy Mercury’s
  12. Parker Crawls
  13. Mountain Parkers
  14. Lunges
  15. Peter Parkers
  16. Inchworms
  17. Leg Lifts
  18. Broad Jumps
  19. Imperial Walkers
  20. Frogs
  21. Plank Destroyers

We made it to 16 inchworms before time to sprint to the top of JUCOManjaro.  Then mosey back, with chereokee, bernie, alternates.

MARY:
A nice long Jailbreak

CIRCLE OF TRUST/BOM:
Let your yes be yes and your no be no.  37 All you need to say is simply ‘Yes’ or ‘No’; anything beyond this comes from the evil one.  https://www.biblegateway.com/passage/?search=Matthew+5%3A37&version=NIV

1 Samuel 20 14 But show me unfailing kindness like the Lord’s kindness as long as I live, so that I may not be killed, 15 and do not ever cut off your kindness from my family—not even when the Lord has cut off every one of David’s enemies from the face of the earth.”

https://www.biblegateway.com/passage/?search=2%20Samuel+9&version=NIV

 “Don’t be afraid,” David said to him, “for I will surely show you kindness for the sake of your father Jonathan. I will restore to you all the land that belonged to your grandfather Saul, and you will always eat at my table.”

https://www.biblegateway.com/passage/?search=2+Samuel+9%3A7&version=NIV

ANNOUNCEMENTS:
Hardship Hill right around the corner.