F3 Knoxville

“Fall”

THE SCENE: balmy not cool
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

Side Straddle Hops

Cherry Pickers

Count of 1’s and 2’s
THA-THANG:

  • Indian run to Sophmore hill.
  • two locations to work out
  • Group 1
    • 11’s squats and merkins
  • Group 2
    • 11’s overhead press and 4c pickle pounders
  • After completing 11’s the groups switched locations
  • Mosey to drive through and 25 count reverse crunch
  • Run back to Flag

MARY:
Bug splats
COUNT-OFF & NAME-O-RAMA
21 HIM’s
CIRCLE OF TRUST/BOM:

Work hard and complete the tasks set before you men. Like our Savoir who worked perfectly to complete his task and said “it is finished”

No Burpees, just Belches

THE SCENE: Slightly cool, but too humid for it to matter
F3 WELCOME & DISCLAIMER Yep
WARM-O-RAMA:

Cherry Pickers x6, SSH x30, Hairy Rockettes x10, Tempo Merkins x 10
THA-THANG:
Mosey to the large south side parking lot.

Belches: Crossed the large parking lot as a group sprinting to each line. Once at the line, hit the ground and wait for the six to arrive before completing 5 merkins. Pop-up and sprint to the next line. Repeated across entire parking lot. approx. 10 times.

Mosey to Sophomore Hill for some suicide ladder.

Suicide Ladder: Perform 5 Bobby Hurleys at the bottom and 5 Diamond Merkins at the top. Bernie up and run down the hill. Add 5 reps after each set for four rounds.

Mosey to Courtyard.

Remedial Dora 1-1-1: Battle buddy up for a remedial Dora workout (she never learned past 1). One partner runs down to the ERC building and crawl-bears up the stairs before sprinting back to courtyard to relieve partner who is working on:

  • 100xBBS
  • 100xStep Ups
  • 100xDips

Once finished, PAX performed some Mary until the six arrived.

Reverse Indian Run: The PAX then took the long way round back to the shovel flag with a reverse Indian run. Two lines were formed with the front man counting to 5 before dropping for 5 merkins and joining the back of the line.

MARY:
Pickle pounders…
COUNT-OFF & NAME-O-RAMA
20 HIMs with 1 FNG. Welcome Altar Boy! The only EH I’ve ever had tell me that 5:30am was “Perfect!”. 

CIRCLE OF TRUST/BOM:
When Paul wrote to the church in Corinth in 1 Corinthians, he criticized them for not diggin deeper into the word. When he helped establish the church there, he fed them the “milk” of the word and in the years since they had never moved onto the “meat” of the word. Those of us that have received the milk are expected to move onto the meat. If you have not taken it upon yourself to study the scriptures more deeply, I challenge you to do so. We cannot grow without proper nutrition, spiritually and physically.

MOLESKIN:
Today’s Q ended up being much more merkin heavy than I intended..oh well.
ANNOUNCEMENTS:
Iron PAX Week 3 on Friday

JUCO Iron PAX Week 1

THE SCENE:

66 degrees in the gloom, JUCO met at HVA to use the Turf on the Football Field.
F3 WELCOME & DISCLAIMER

WARM-O-RAMA:
We did not warm up.  In the interest of time the Killa B’s workout was the focus.
THA-THANG:

Start at the goal line.  Broad jump (Bunny Hop) 10 yards to the 10 yard line then, 10 burpees, 10 Bonnie Blairs,  10 big boy sit ups.  Repeat 3x every 10 yards.  Then bear crawl 30 yards back to start (Goal Line).  That’s 1 round.

Do 5 rounds for time.

MARY:
No Mary, no time.  As guys finished they jumped back into the workout to encourage those still in progress.
COUNT-OFF & NAME-O-RAMA
24 total.  2 FNG’s Butter Knife & Stage Dive, plus a visitor named Smokey from Jacksonville.
CIRCLE OF TRUST/BOM:
Being desperate and alone.  A story about being desperate and alone at a point in my life, and relying on God for help when no one else was there.
MOLESKIN:
4 prayer requests. Emily and her postpartum, The Alexander family dealing with Cancer and loss, Guardrail’s son and his asthma, and Mr. Rodgers and the recent loss of his son.
ANNOUNCEMENTS:
Back to JUCO on Monday.  The Saturday JUCO bomb will take place at the Bomb Shelter.  Mr. Rodgers is on Q, and we will be there to support him.

Lounging on sophomore hill.

THE SCENE: Perfect morning
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

cherry pickers, side straddle hop, merkins, about 15 burpees

THA-THANG:
Bear crawl up sophomore hill, 20 jump squats, 20 Lunges (or lounges) 20 merkins repeat in a figure 8 pattern

Crawl bear,  10 burpees low, 5 burpees high figure 8 pattern

MARY:
COUNT-OFF & NAME-O-RAMA
Use the TAGS on right-side to record PAX (BE SURE TO INCLUDE YOURSELF) in attendance. Be sure to select the AO in CATEGORY above TAGS and then delete these notes!
CIRCLE OF TRUST/BOM:
2 Timothy 1:7
MOLESKIN:
Had to listen to Nutmeg complain about the bear crawls al morning. It was mind numbing. .
ANNOUNCEMENTS:
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.

Iron PAX Week 0: JUCO

THE SCENE: Absolutely Perfect, but slightly damp
F3 WELCOME & DISCLAIMER yep
WARM-O-RAMA:

Tempo Squats x10, Hairy Rockettes x10, Tempo Merkins x7, Windmills x7
THA-THANG:
Mosey to the end of the courtyard.  We will perform Iron PAX Week 0 challenge, doing the following exercises six times:

  • 24 merkins
  • 24 squats
  • 24 lunges where both legs = 1 (48 total lunges)
  • 400 meter run

MARY:
Judge Judy led the HIMs that finished Laredo early through some ab work. I can only assume flutter kicks were involved.

COUNT-OFF & NAME-O-RAMA
22 HIMs kept our 20+ streak alive for the third week running.
CIRCLE OF TRUST/BOM:
At our church’s family retreat this weekend one of the speakers discussed the differences in the needs of men and women, specifically as they relate to marriage. The top 5 emotional needs for men and women are very different and when we don’t take that into consideration in our marriages it is easy to neglect the needs of our spouses. Below are the top needs identified by the author of His Needs, Her Needs:

Become aware of each other’s needs and learn to meet them.

  • Men’s 5 most basic needs from his wife:
    • Sexual fulfillment
    • Recreational companionship
    • An attractive spouse
    • Domestic support
    • Admiration
  • Women’s 5 most basic needs from her husband:
    • Affection
    • Conversation
    • Openness and honesty
    • Financial security
    • Family commitment

MOLESKIN:
Thanks to Judge Judy and Erector for performing Laredo with me before the workout (Judge’s idea) so that I could help proctor the challenge. I definitely saw guys pushing themselves harder than normal today. Good push men!

ANNOUNCEMENTS:
CSAUP – Truckin’ to the Pound is Sep. 14th

JUCO shirt preorder ends next week

IRON PAX challenges will be each Friday in September