F3 Knoxville

IronPAX Training

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

  • SSH IC x 25
  • Windmill IC x 15
  • Mountain Climbers IC x 25
  • Merkins IC x 10

THA-THANG:

Mosey to lower turf MRSA field and watch Wagon Wheel & Swirlie dominate the Week 1 Iron PAX Challenge. Just before we do a twisted version ourselves.

  • Set 1 (Start at the baseline)
    • Hand Release Burpees OYO x 10
    • Sprint to Midfield recovery mosey the remainder of the field
    • R&R x 3
  • Set 2 (Start at the baseline – 2 Burpees w/ every change in direction)
    • Bearcrawl to Goal Box
    • Backpeddle to Baseline
    • Run the entire length of the field
    • R&R to Goal Box and return back to start
    • Bearcrawl to Midfield
    • Backpeddle to Baseline
    • Run entire length of the field
    • R&R to midfield and return back to start
  • Set 3 Descending Reps (start at the corner of the field)
    • Burpees x 10
    • Merkins x 10
    • Walking Lunges x 10 (R&L left leg is one rep)
    • Run a lap around the field
    • R&R exercises descending by 1 rep (9 Burpees, 9 Merkins, 9 Walking Lunges etc.)
    • We got down to 3 and finished remaining reps as a PAX before returning to AO

MARY:

  • Bart – Gas Pumpers
  • Swirlie – Flutter Kicks
  • Cosmo – Peter Parker Merkins

COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:

https://f3nation.com/2019/02/17/king-q1-3/

When we first come out, it’s about survival. Then we get to the point that we can go for a whole workout. It’s important that we don’t stop there and that we continue to push ourselves to improve.

MOLESKIN:
FNG Rosetta showed up after receiving a Flying EH from “the Snowman” Frosty. Some mumble chatter about how eerily similar this was to the Killer B’s. However, if you want to be the Iron PAX, you have to train like the Iron PAX!
ANNOUNCEMENTS:
Next week is the CSAUP – show up and be ready!

 

Iron pax week 1

THE SCENE: 63
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

Insert information about the warmup.
THA-THANG:
Broad jump 10 yards then, 10 butpees, 10 iron Mike’s,  10 bbs.  Repeat 3x.  Then bear crawl 30 yards back to start.  That’s 1 round.

Do 5 rounds for time.

MARY:
Walk back to AO  while trying not to splash merlot
COUNT-OFF & NAME-O-RAMA
Use the TAGS on right-side to record PAX (BE
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.

Opposite & TMI from tweety

THE SCENE: 70, humid
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

OYO

Coupons

90, 60 and 60 sandbags

3 rucks

Dumbells and kettle bell
THA-THANG:
5 stations with 2 movements at each.  Switch between movements for 8 minutes then switch station.

1.  Merkins and bent over rows

2.  Triceps extension and curls

3.  OH press and upright rows

4.  Squats and straight leg deadlifts

5.  BBS and superman

MARY:
Insert information about any additional post-THANG work (if applicable).
COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
Sign up to Q
MOLESKIN:
Insert any personal comments, notes, devotion content, etc.
ANNOUNCEMENTS:
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.

Supporting Our Bros

THE SCENE: Sunny and hot, temps in low 90’s.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

20 Side-Straddle Hops, 10 Plank Position Sky Reaches, 10 Rockettes, 10 Baby to Wide Arm Circles Forward, 10 Baby to Wide Arm Circles Backward, 10 Cherry Pickers.

THA-THANG:

Mosey to Stop Sign at Southeast Corner of Admin Bldg.  Go to road and down hill on east side of road.  We will do elevens starting with 1 Big Boy Sit-up on bottom of hill and 10 Squat Jumps on top.

Mosey to grassy area across street from water plant bldg.  There will be four cones set up.  We will do the following exercises at each cone in sequence and move between cones as listed:

  • Cone 1:  1.  20 Smurf Jacks.  2.  20 Plank Jacks  3.  20 Sky Jacks (Bernie Sanders to Cone 2)
  • Cone 2:  1.  20 Hand Release Merkins.  2. 20 Carolina Dry Docks.  3. 20 Diamond Merkins.  (Bear Crawl to Cone 3)
  • Cone 3:  1.  20 American Hammers 4 count.  2.  20 Hello Dollies 4 Count.  3. 20 Flutter Kicks 4 Count.  (Sprint to Cone 4)
  • Cone 4:  1. 10 Shoulder Taps each shoulder.  2.  10 Mountain Climbers 4 count.  3. 10 Iron Mikes 4 count  (Bear Crawl to Cone 1)

Mosey to Area 51.  We will run up hill, stopping to do 5 Burpees at each of four landmarks, the last being the tree by the road that goes back to the Admin Bldg. Parking Lot.  We will then do 20 Bicycle Kicks at the top of the road.

Mosey to Bat House.  We will go down stairs and do 15 Baby Crunches at bottom of stairs.  We then run to piney area near top of Mt. Everest and do 15 more Baby Crunches.  We then run up to the Summit of Mt. Everest and do 15 more Baby Crunches.  Finally, we run back to Bat House and do 15 Baby Crunches.

Mosey to AO.

MARY:

20 Right side crunches and 20 Left side crunches

COUNT-OFF & NAME-O-RAMA
Nine men, no FNG’s.
CIRCLE OF TRUST/BOM:
A friend of mine who lives near Chattanooga sent me an awesome article from the Labor Day edition of the Times Free Press of Chattanooga.  The article talked about our F3 brothers in that community.  The link to the article is attached below.  The article meant a great deal to me for several reasons:

  • Us Knoxville guys helped start the first AO in Chattanooga.
  • Our brothers are doing great things in that community.  They now have eight workout groups there.
  • The article discusses how across the United States feelings of social isolation and loneliness are increasing according to the American Psychological Association.
  • The article discussed how one study, published in the journal Perspectives on Psychological Science found social isolation to have the same risk factors for death as obesity.
  • The article talks about how F3 helps men to be more fit but also breaks up the patterns among men of isolation and loneliness.
  • The article talks about how the Faith component of F3 gets men to think about things greater than the individual and think of ways to improve the community.

Here it the link to the article:  https://www.timesfreepress.com/news/local/story/2019/sep/02/inside-mens-groabout-more-just-exercise/502599/.

MOLESKIN:
Prayers for Jinxy who has been found to have some matter around his heart, for Simba’s wife who has heart surgery tomorrow, and for Mr. Roger’s and his family who lost their son, Garrett.
ANNOUNCEMENTS:
Funeral for Garrett this Sunday.

Faith through Doubt

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

    10 Windmills, 10 Cherry Pickers, Little of This and That, Michael Phelps.
    THA-THANG:
    Mosey to large parking lot with gardens in middle.  We will perform Iron PAX Week 0 challenge, doing the following exercises six times:
  • 24 merkins
  • 24 squats
  • 24 lunges where both legs = 1
  • 400 meter run

Those men finishing first will do the following exercises:

  • 40 Baby Crunches
  • 30 Big Boy Sit-Ups
  • 20 Side Straddle Hops (4 count)
  • 20 Hello Dollies (4 count)
  • 20 American Hammers (4 Count)
  • 20 Mountain Climbers (4 Count)
  • 20 Bicycle Kicks (4 Count)

Mosey to AO

COUNT-OFF & NAME-O-RAMA
Twelve men, no FNG’s.
CIRCLE OF TRUST/BOM:

The whole problem with the world is that the stupid are cocksure while the intelligent are full of doubt.  –Bertrand Russell

As a Christian, I get pissed off by people who are so damned sure about the bible and about God.  I’m talking about the guy who arrogantly proclaims that it is sacrilegious for us to question God.  Do these people really think about God?  With all the pain, injustice, greed, and despair in this world, don’t we have a right to question?  Are we supposed to follow God like robots, like automatons, never wondering, never doubting?

As a Christian, I have found my knowledge of God and faith in God strengthened by my questioning and doubts.  For, it is through my questioning that I seek, read, talk to others with more knowledge than I, and ultimately ponder, wrestle with, and finally converse with God.

It is nice to know that I am in good company.  Look at Christ’s disciples when he was taken to be crucified.  Look at Peter.  Christ told him that he would doubt and deny him, saying that before the rooster crowed Peter would deny his three times.  And, having done so, when the rooster crowed and Peter remember what Christ said, he wept bitterly.  But, like Paul, Peter would become a great apostle who spoke for and spread the word about Christ.  And, like Paul, he was willing to be killed to do so.  And most of Christ’s other disciples, who doubted just as Peter did, also died proclaiming Christ.

I read a 2014 Oped in the New York Times by Julia Baird.  In it, she talked about the backlash he received when Justin Welby, the Archbishop of Canterbury, has admitted that he sometimes questioned God.  The International Business Times proclaimed his statement was the “doubt of the century.”  The Australian atheist columnist, Peter FitzSimons, tweeted, “Victory.”  The Archbishop is a man who has reasons to doubt God.  As a teenager, he cared for an alcoholic father.  He lost his first daughter to a car accident when she was seven months  old.  But, as a follower of God, his questioning has strengthened him.  He understands others because he has suffered.  He understands doubt because he has doubted.  And, he knows that Christ, whJen he died on the cross, spoke for our doubts when He cried, “My God, Why have you forsaken me?”

As Ms. Baird aptly stated in her Oped, “Just as courage is persisting in the face of fear, so faith is persisting in the face of doubt.

So brothers, when you question this world, when you question it’s creator, know that you are in good company.  Doubt, but persist in the face of your doubt.  Persist in seeking answers to your doubts.  And have faith that God understands your doubts, but seeks you.

MOLESKIN:
Insert any personal comments, notes, devotion content, etc.
ANNOUNCEMENTS:
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.