F3 Knoxville

IPC W1 & Iron Hamstring

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

THA-THANG:
IPC Week 1

MARY:
COUNT-OFF & NAME-O-RAMA
CIRCLE OF TRUST/BOM:
You don’t need to be the best to give your best.

MOLESKIN:

ANNOUNCEMENTS:

Fade In/Fade Out

THE SCENE: 75 and Humid
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

->SSH (4ct IC) x20
->tempo squat (4 second down, 3 second hold, 1 second up) x5
->some of these/some of those
->quad stretch

Mosey to the top of the guard rails

Derkins x20

Mosey to the speed bump
THA-THANG:
-> speed bump
—- 20 (4ct) flutter kicks
—- 20 (4ct) Alt dead bugs
—- 20 (4ct) LBCs

-> Speedbump to Backbone
—- Bernie to top of hill/jog down
—- sprint to top of hill/jog down

—- 50 Merkins
Run to back bone

-> backbone
—- 5 pullups
—- 5 negative pull ups
—- 5 chin ups
—- 5 toes to bar/target

Run to top of hill

—- 10 1.5 squats
—- 10 lunges each leg
—- 10 close feet squats
—- 10 sumo squats

MARY:
Tweet-E’s turn or Pee Rock lift with Junk

COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
-> recently I had my father message me saying where his last will would be in case anything would happen. And that’s the thing about life, we never know God’s plan for us, but we trust him and follow his words or his message. This got me thinking about the impact we have on people around us.

This led me to some song lyrics by one of my favorite bands, which are:

Just the other day I looked at my father
It was the first time I saw he’d grown old
Canyons through his skin and the rivers that made them
Carved the stories I was told
He said
“Son, I have watched you fade in
You will watch me fade out
When the grip leaves my hand
I know you won’t let me down
Go and find your way
Leave me in your wake
Always push through the pain
And don’t run away from change
Never settle
Make your mark
Hold your head up
Follow your heart”
Just the other day I stared at the ocean
With every new wave another must go
One day you’ll remember us laughing
One day you’ll remember my passion
One day you’ll have one of your own

Because of all the uncertainties in life, I’m asking you to create some sort of message for the people around you. What sort of message do you want them to have. You can make a gratitude list for the people around you, you can list off a set of values that you have learned, whatever it is. Make it personal for the person you care about. Let the people around you know they are appreciated.

Thank you,
MOLESKIN:

ANNOUNCEMENTS:
IronPax Week1 next Tuesday starting at 5:15am.

52 at the Dog Pound

THE SCENE: Perfect – 68 degrees for a 1968 B-day celebration
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

4×13 = 52

  • SSH
  • Rockettes
  • Babby Arm Circles
  • calf raises

THA-THANG:
A little run to Northshore stopping along the way to do 2 sets of 26 reps

Guardrail

  • Incline Merkins
  • Dips
  • Decline Merkins

Base of Matterhorn Speed Bump

  • V-ups
  • Iron Mikes
  • Jump Squats

Light just past Pavalon gravel lot

  • BBS
  • American hammer
  • Bobby hurley

Northshore

  • Merkins
  • Monkey Humpers
  • Pickle Pounders

Mosey back to AO with Mayberry leading cheetahs and stopping to wait on six along the way with a few more reps of

  • BBS
  • Backbone
  • Squats

MARY:
5 burpees and 52 Hello Dollies

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:
The HIM helped me celebrate 52 years!  Many Thanks
MOLESKIN:
Coffeteria with La-Z-Boy coffee, good times!
ANNOUNCEMENTS:
Iron Pax starts Tuesday; just do your best and don’t worry about the others…

Succeed as bad as you want to breathe

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

->Side strattle hops (4ct) x15
->Cherry pickers (4ct) x10
->Baby arm circle’s (4ct) x10
->reverse baby arm circles (4ct) x10
-some of these and some of those

->Mosey to the rock

Pair runs to the rock while the pax does a workout

-> Mosey to speed bump

THA-THANG:
->5 navy seal burpees or 10 burpees
->Run to pull up area
->10 pull ups
->Run down the hill
->15 jump squats

Mosey to the Rock

Plank (every ten seconds someone start run up to rock)

Tweet-E’s turn or Pee Rock workout

MARY:

COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
There is one message that I’ve heard from this guy named Eric Thomas aka the hip hop preacher that I’ve carried with me since I heard it back in college.

I try to apply this to all aspects of my life and hope you all can too. Whether it’s wanting to be successful in you faith, whether its wanting to be successful in your relationships, or be successful in your careers, you are going to have to want it as bad as you want to breathe. You can’t just kind of want it, you have to want it bad, and I think what you are doing our here with F3 is a great representation of wanting to be successful in your faith and fitness

MOLESKIN:

ANNOUNCEMENTS:

Classics

THE SCENE: Warm & muggy

F3 WELCOME & DISCLAIMER


WARM-O-RAMA:

  • SSH x 10
  • Tempo Merkins x 10
  • Tempo Squats x 10
  • This/that stretches
  • Cherry Pickers x 5
  • A few burpees sprinkled in….

THA-THANG:

  • 7’s on the hill – Squat Jumps at top, Lunges at bottom
  • Mini seabiscuit around the long island.  10 burpees, 10 merkins, 10 dips at designated intervals.
    • Had to call an audible on this…I’ve been out of the gloom for a few months and I was smoked….if you can’t do it, don’t Q it!!
  • Moseyed back to the pee rocks for some DORA:  100 OH Press, 100 Curls, 100 Goblet Squats.   Partner runs to gate & does 5 merkins.   Maintained social distance and no rock sharing.

MARY:

Dealers choice:

  • Hello Dolly x 20 – QIC
  • Side Crunches – Waxjob
  • Big Boys – Frosty
  • Freddie Mercury – Butters

COUNT-OFF & NAME-O-RAMA
17 strong:  Homebody, Driftwood, SkiDog, Mayberry, Yo-yo, Excitebike, Tweet-E, Junk, Waxjob, Frosty, Butters, Biscuits, Wagon Wheel, Snitch, La-Z-Boy, Turtle, Bartman
CIRCLE OF TRUST/BOM:
Talked about a recent 10 year study that showed men who can crank out 40+ merkins in a single setting are 95% less likely to develop heart disease.   Do your merkins!!

MOLESKIN:

I’ve been out for a while with a busy work and family schedule.   Great to be back in the gloom with you men on a regular basis….even better to be able to lead today.

ANNOUNCEMENTS: