F3 Knoxville

Remembering the Iron Pax Challenge

THE SCENE: warm and humid
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

Baby Arm Circles forwards and backwards

Overhead Claps

Cherry Pickers

Rockettes
THA-THANG:
Mosey to Watt Road

4 cones spaced about 25 yards apart.  Complete 4 rounds of:

Walking lunges to cone 1, 25 squats

Broad Jump to Cone 2, 25 merkins

Walking lunges to cone 3, 25 jump squats

Broad jump to cone 4, 25 wide merkins

Bernie to the beginning.

 

3 cones spaced about 10 yards apart.  Inch worm merkins between cones.  At each cone do;

10 burpees, 10 iron mikes, 10 BBS

Repeat 4 rounds

(This one became heavily modified due to time and other factors!)

Mosey back to AO
MARY:
Gibbler lead us in flutter kicks and boat/canoe

COUNT-OFF & NAME-O-RAMA
FNG – Willy Wonka
CIRCLE OF TRUST/BOM:
Insert the WORD here.
MOLESKIN:
Insert any personal comments, notes, devotion content, etc.
ANNOUNCEMENTS:
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.

Wallball returns!!!

THE SCENE: A nice spring morning, 50’s, not raining, EXCELLENT
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

20 merkins, 20 squats

COUPONS: 5 – 60 # sandbags, 1 – 90# sandbag, 2 lengths of rope or straps

THA-THANG:
Ruck with ALL coupons the long way around to Watt Rd. field.

Segment 1 – AO to first right turn on path.  Start with 20 merkins & 20 sandbag squats at AO; Shoulder carry sandbag to Segment 2 at right turn on Path

Segment 2 – 20 merkins & 20 sandbag squats; Front carry sandbag to segment 3 at corner of bathroom

Segment 3 – 20 merkins & 20 sandbag squats; farmer carry sandbag switching hands as needed to Watt Rd. field

At Watt Rd. Field – Sandbag Toss

Drop all coupons and rucks at the end line and get a battle buddy with 1 – 60# sandbag.

Round 1 – Battle Buddy 1 starts tossing the 60# sandbag down the field.  Battle Buddy 2 – runs a lap around the field (no ruck) when his lap takes him to the coupon pile, do 20 ruck curls then catch up to BB 1 and switch.  BB 2 begins his run at the switch, makes his lap, does his curls and catches up to BB 1.  Continue tossing sandbag the length of the field and back.

Audibled to running half laps of the field cause the tossing went too fast.

Round 2 – Rucks on.  Battle Buddy 1 sandbag tosses down the field.  Battle Buddy 2 does 10 ruck merkins, then bear crawl (ruck on) to catch BB 1.  Battle Buddy 2 starts tossing the sandbag while BB 1 does 10 ruck merkins, then bear crawls to catch up.  Repeat the switching and tossing until you go down the field and back.

If there is an odd # of PAX then the odd man can join a team or he can toss the sandbag 10 times, then do the exercise and continue tossing.

 

DORA’s – get a battle buddy.  Each team needs 2- 60# sandbags and a strap or rope.  Clip the 2 sandbags together and clip a rope to them for a pain train Dora.

BB 1 runs to end of strap, sits down and pulls the sandbags to him.  (think seated rows).  Complete 2 lengths of strap and run back to start and BB 2.

BB 2 completes the exercises until BB 1 returns.  Then they switch positions. Continue until all reps are completed.  No ruck required if running to the sandbags.

Cumulative counting for the exercises.  The exercises are:

  • 100 Lion kings – ruck or sandbag
  • 200 ruck curls
  • 300 ruck swings

If there is an odd # of PAX then the odd man can join a team or he can do the sandbag rope pulls, run back to start and do the exercises and switch when he sees fit.  Cut all reps in half.

MARY:
COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:

March Madness

THE SCENE: Cool, clear, and perfect
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

SSH, 4 ct x 20
Merkins, 4 ct x 10
Windmills, 4 ct x 10
30s stretching
Cherry Pickers x 5

THA-THANG:
Mosey around to lower field stopping for merkins, bbs, and Bobbey Hurleys

  • 5x each
  • 10x each
  • 15x each

Count off in 2s. Shuttle run competition, 1s vs 2s. 3 rounds.
Winning team each round does 5 burpees
Losing team does 10

Mosey to outhouse
20 each easy ups, squats, 4ct American Hammer

Mosey back to AO with merkins, bbs, and Bobbey Hurleys

  • 15x each
  • 10x each
  • 5x each

Agility dribbling:
Serpentine through cones, around the last, and pass to next PAX in line.

Shooting practice: Around the world
Each PAX shoots from a cone. 3 reps if missed. 2 if made.
Merkins, iron mikes, bbs, dry docks, calf raises
Backward overhead toss from free throw line: 1 burpee if missed, 0 if made

Relocate to the Junkyard for Mary and Coffeeteria

MARY:
20 4ct hello dolly’s
20 4ct box cutters
Finish out with a round of Gotcha
COUNT-OFF & NAME-O-RAMA
7 in attendance
CIRCLE OF TRUST/BOM:
Be flexible and accommodating. We have to be ready and willing to adapt and change while standing firm in our faith. Christ and the disciples were always witnessing to diverse crowds. We are no different. We have to be willing to meet people where they are and change accordingly to maximize our effectiveness. Take today for example, we modified the Q and location to make sure we could include a PAX that was unable to post otherwise. Don’t be rigid and unmoving. Be flexible. Be accommodating. Meet people where they are. Share His love and joy.
MOLESKIN:

ANNOUNCEMENTS:
Collections for Street Hope

Don’t stop truckin

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

Insert information about the warmup.
THA-THANG:

Mosey to Field 2 for some Krakken
cone in center of field. Cones at 4 corners and 2 on each sideline. Do exercise and qty listed at cone then run to center cone and more to next cone. Keep going till you do two laps or Q says stop. Exercises are:
Imperial walkers 3 ct  x25, merkins x40, SSHx50, , dry docks x40, low squats x20, dips on bench x20, wide Merkins x25,  toe touch planks x20
After completing 1st round run around the perimeter of field and then start second round.

Mosey back to the AO to play some memory. Make a match just do the exercise once and run down to the other end of the parking lot. Don’t make a match, do both exercises and run down to the end of the parking lot.

MARY:
Stuff on  the ground
COUNT-OFF & NAME-O-RAMA

6 pax quidditch not tagged

CIRCLE OF TRUST/BOM:
Make a list of how you serve others. Are you happy with it? Is your obituary going to be a few sentences or a few paragraphs?
MOLESKIN:

this week I was asked why we do back blasts. And my answer was so people can see what we did and pretend like they’re going to do it at home if they missed. Or people want to see who was at the work out, or they would like to use it another time, or for no reason at all. I told him I’d like to do backblast because I like to write all kinds of weird stuff like the fact I saw a cat that was the largest cat I’ve ever seen this morning. It was white with black spots. it looked like a friendly cat. If I was a cat I think we would be friends. I often wonder about being a cat myself. What would I look like. Would I have a personality like a cat or would I have a personality like a dog. I think I would like to be a cat with a dogs personality. I think that would be funny. Do you like funny things? I like to laugh. Laughing is good. Ha Ha Ha Ha Ha Ha Ha Ha Ha. Do you like soup? Soup is delicious. I’m just kidding I don’t like soup. I like sandwiches. F3 is fun except for when it’s really hard. Then it’s not so much fun. Sometimes I feel like I’m a bird and I can fly way. Again I am kidding, birds creep me out, I’d much rather be a dragon. I hope you have enjoyed reading this. Adios amigos.

ANNOUNCEMENTS:
Meal train- Butters, Maryville launch

2 Forward, 1 Back

THE SCENE: Just about the worst you can get… 34 and raining. Not much shelter available at the Truck Stop either.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

SSH x30
Cherry Pickers x5
Windmills x10
Quad stretch
Tempo Squats x10
Tempo Merkins x10
THA-THANG:
Soggy cardboards laid out around the path with exercises and reps… Start at the first cardboard, then go 2 forward, do exercises and 1 back, do exercises, until there’s no more cardboard.

Layout was:
15 Burpees
25 Merkins
30 BBS
25 Catalina Wine Mixers
25 Monkey Humpers
25 Easy-Ups
5 Hill Sprints
25 CDD
15 Double Box Jumps
25 4ct Pickle Pounders

So the actual order was:
15 Burpees
30 BBS
25 Merkins
25 Catalina Wine Mixers
30 BBS
25 Monkey Humpers
25 Catalina Wine Mixers
25 Easy Ups
25 Monkey Humpers
5 Hill Sprints
25 Easy Ups
25 CDD
5 Hill Sprints
15 Double Box Jumps
25 CDD
25 Pickle Pounders
15 Double Box Jumps
25 Pickle Pounders

1 lap backwards to pick up the cardboard

MARY:
30 LBCs
20 American Hammers
20 Gas Pumpers
15 Side Crunches each side
Stopped at 6:56. Sorry Judge Judy, you can dock my check…
COUNT-OFF & NAME-O-RAMA
Just 2 dudes out in the rain.
CIRCLE OF TRUST/BOM:
We have a dog. She’s pretty smart. Knows what we want her to do. But when she’s in her bed, she doesn’t want to get up. Just looks at you like, “Nah.” “Time to go upstairs!” “Nah.” “Let’s go outside!” “Nah.” So I have to physically dump her out of her bed onto the floor. Can’t be pleasant. She knows what she should do. It would be better if she would just get up. I’m sure she knows the dump is coming. Wouldn’t happen if she would just get up. But she still doesn’t obey. Message received, God.
MOLESKIN:
I’m glad I-Beam showed up this morning. Definitely would have been a car-sack if I was the only one there, but as usual now that it’s done I’m glad to have done it.
ANNOUNCEMENTS: