F3 Knoxville

Leg Day at The Burbs

THE SCENE: Breezy and cool, nice weather.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

THA-THANG:
Run up to TJs and back to pavalon
Split Squats 25 per leg
Calf Raise Squat 25
Lawnmowers 20 per arm
Run up to TJs and back to pavalon
Super Skaters 25 per leg
Box Squats 25
Lawnmowers 20 per arm
Run up to TJs and back to pavalon
Reverse lunges 15 per leg
Alternating Side Lunges 15 per side
Lawnmowers 20 per arm
Run up to TJs and back to pavalon
Box Squats 25
Deadlift Squat 20 per leg
Lawnmowers 20 per arm
Run up to TJs and back to pavalon
Around the World Lunge 5 per leg
Sneaky Lunge 20 per leg
Lawnmowers 20 per arm
Run up to TJs and back to pavalon
Narrow Squat 25
Toe Roll Lunge 20 per leg
Lawnmowers 20 per arm
Run up to TJs and back to pavalon
Groucho Walk 4 steps fwd and back 8 times
Calf Raises 25 out/straight/in
Lawnmowers 20 per arm
MARY:
3 rounds of 20 ruck up flutters and chest presses.
COUNT-OFF & NAME-O-RAMA
6 weirdos
CIRCLE OF TRUST/BOM:
MOLESKIN:
ANNOUNCEMENTS:

Have a Naturday (Don’t Mind if I do)

THE SCENE: Sticky, Muggy, and Warm for a beautiful Naturday
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

5 Good Morning Abbey’s, 11 T-Plank Arm Circles each direction IC (B), Cherry Pickers x 10 IC, Happy Jacks 5 sets IC, Tempo Squats x 10 IC
THA-THANG:
Mosey to the Rock Pile, Perform 5 Burpees then pick up a coupon

  • Indian Run w/ coupon to 1st TN Lot
  • Pick a partner and wheelbarrow the lot, then swap places & repeat
  • Bear Crawl the lot and return with crab walks, when complete Al Gore with coupon out in front until last HIM done
  • Mosey to Lifehouse lot w/ coupon and perform 20 Flutter kicks
  • Mosey to Norm Hill with a partner
  • P1 runs to top of hill and performs 3 8CT Manmakers while P2 does 100 BBS, 200 MKNS, 300 OH Press Squats w/ coupon, 400 Tricep raises with Coupon, 250 OH Arm SWING w/ Coupon while holding a squat
  • Run all the way back to rockpile to discard coupon
  • Run back to AO

MARY:
Gas Pumps x 10 IC, Flutters x 25 IC, Never Cross Dollies x 10 IC, Freddy Mercury x 20 IC.
COUNT-OFF & NAME-O-RAMA
14 HIMS, some of which chose the wrong size coupon/rock and lived to regret it
CIRCLE OF TRUST/BOM:
A little message about being true to yourself.  Why would you want to be anyone else, just be a better you.  You know yourself better than anyone.  Pick the parts you want to change or improve and share it with those around you who you love and trust.
MOLESKIN:
Word of Advice, always watch the Q before selecting your rock size
ANNOUNCEMENTS:Get ready for Wk 1 of the Iron Pax Challenge!

Iron Sharpens Iron

THE SCENE: Overcast, 71°F, Feels like 72°F, Humidity 92%, Wind 3mph from NNE
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

  • SSH 20x IC
  • Imperial Squat Walkers 20x IC
  • LBAC 15x IC Forward & Reverse
  • Overhead Claps 20x IC
  • Little of this, little of that, some of these and som of those

THA-THANG:

  • Mosey to the back lot
  • Find a battle buddy
  • 4 rounds
    • 50 squats
    • 40 BBS
    • 30 Merkins
    • 20 iron Mike’s
    • 10 burpees
    • Run around the parking lot
  • Mosey to the front
  • Brickyard bear crawl with battle buddy
    • P1 Al Gore while P2 bear crawls to the opposite curb completes 5 merkins and returns, flap jack
  • 11s
    • Flutter kicks
    • Hammers

MARY:

  • Box Cutters 20x IC
  • Boat/Canoe till time

COUNT-OFF & NAME-O-RAMA
FNG – Chuckie
CIRCLE OF TRUST/BOM:

Proverbs 27:17
As
 iron sharpens iron,

So a man sharpens the countenance of his friend.

As men we need to be pushed and challenged by other men. Each of us is iron, but that does not mean each of us is the same. You cannot sharpen a sword with another sword, you must sharpen a sword with a file. There are many times in our lives where we need to be the sword, being sharpened by the men around us, but we will also need to be the file to sharpen our brothers as needed. This process is not just physical, it includes mental and emotional aspects as well. At our AOs we all have different skills and abilities, we need to be willing to use those to lift up our brothers when needed, push and pull them along, and even be confrontive and abrasive as necessary to equip our brothers to be the leaders they need to be.

MOLESKIN:

As I take the AO Q over from A-Rod, I think over the past year and 8 months since I started attending F3 at the Brickyard. I am not the same man I was when I started. I am stronger physically yes, but also mentally and emotionally. I am willing to step into the hard leadership situations as a direct result of Qing a group of men in the gloom. I never thought a post on Facebook would change my life as it has, I am grateful that A-Rod took the chance to start the AO at Brickyard. He is a true HIM that has definitely impacted the men of Powell in a positive way.

ANNOUNCEMENTS:
IronPax Challenge 2019 – September workouts
Truckin to the Pound – Sept. 14

Standard Workout

THE SCENE: Clear 70 degrees
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

MARs (Manly Arm Rotations) x 15 ED

Imperial Squat Walker x 15 IC

SSH x 30 IC

Overhead Clap x 40 IC
THA-THANG:

Jump Relay: Partner up. P1 does 5 burpees, 5 diamond merkin, and 10 BBS while P2 holds plank. When P1 finishes makes double foot jump and places cone a heel and runs back to partner. Flapjack. Move cone to finish line.

No Pain, No Gain: Partner up. P1 does 15 BBS while P2 holds feet in plank. When done P1 does wide merkin while P2 hits the cones. Then flapjack. Progression of cones is 1, 1-2, 1-2-3-2-1.

  • Cone 1: 5 Burp
  • Cone 2: 10 Burp
  • Cone 3: 15 Burp

Double Dutch: Partner up. P1 lunges to cone 1, sprints to cone 2 and does exercise. P2 jumps rope till P1 returns.

  • Diamond merkin, side lunge, BBS, Burpee x 5 reps each. (Ran out of time and only got one round)

MARY:
Capn Thor
COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
Standard: A level of quality or attainment. An idea or thing used to measure, norm, or model in comparative evaluations.

We have different standards in all that we do and we must meet the standards or the final product is not correct. God created the Earth and all that is in it and it was perfect. The fall of man occurred. The standard set by the creator was no longer met. God loved His Creation so much that he wanted to regain the standard. He sent His only perfect Son, Jesus Christ, who met the standard and IS the standard to correct the broken creation. We could never meet the standard without Jesus. We are viewed by God through His Son and we are seen as correct, clean, and meeting the standard. We are heirs with Christ. He is our elder brother and we need to carry this hope and joy with us and pass it along to those around us. We are sons of the Living God.
MOLESKIN:

ANNOUNCEMENTS:

All arms NO legs

THE SCENE: 70 and a full moon
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

M.A.R.S.

Picking cherries/bucket drop

MARS

Picking cherries/bucket drop

overhead claps

windmills

slow-tempo merkins

this/that

THA-THANG:
Bear crawl to each cone

25 merkins, CDD, Diamond, wise, ranger

over head claps, Moroccan Night club

crawl bear

25 merkins, CDD, Diamond, wise, ranger

Mosey across the lot,

bear crawl from dominos to orange peel, merkins at the 20s

crawl bear back,merkins on the 20s

atm

more over head claps, seal claps, cherries in the buckets

mosey back to the cones

bear crawl to the end of the lot no merkins

flower pots, 11s dips/derkins

MARY:
Ring of Fire with more merkins .

 

total of 306 merkins when it was all in
COUNT-OFF & NAME-O-RAMA

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.