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:

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…

Backbone and DORA’s

THE SCENE: 65 and Pleasant
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

5 cherry Pickers

1 Squat
THA-THANG:
We Mosey to the steps and partner up.

  • Dora Exercise while you partner runs up to the rock and completes 5 burpees.
    • 100 hand release merkins
    • 200 V-up
    • 300 Wide stance squats
  • Shoulder taps while we wait for the six.
  • Mosey to backbone
  • Dora exercise while you partner runs up to the top of the hill and holds position while doing hello dollies.
    • 10 burpee pull ups
    • 20 dive bombers
    • 30 merkins
  • Called for time and mosey back to the AO

MARY:
Everyone on their six

10 V-up

10 crouches on both sides
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:
I’ve enjoyed watching the “American Gosple” on Netflix. I recommend it. Also I recommend re-reading Gentle and lowly. It’s a wonderful read for your soul.
MOLESKIN:
Insert any personal comments, notes, devotion content, etc.
ANNOUNCEMENTS:
Starting next Tuesday at 5:15 we are competing in the Iron pax challenge. Watch Slack for more info.

Today’s Mission

THE SCENE: 70s until the rain came.   Cool rain at first, annoying at end.
F3 WELCOME & DISCLAIMER

Executed to perfection

WARM-O-RAMA:
5 – Cherry Pickers IC, 10 – Hillbilly Walkers IC, High Knees – Burpees, 10-Power T Merkins IC (Hand release T-merkin at bottom, rotational T-merkin at top – figured out that 6Ct exercises are hard for the Q), 15 BBS OYO

THA-THANG:
Mosey to Big Parking Lot by Big Duck Pond

Spread out and used parking lot spaces as distance markers for our upcoming travels.

Bear crawled one space, stopped for one merkin – Bear crawled two spaces, stopped for two merkins up to 5 and then back down to 1 – all in same direction – did Hello Dolly until 6 finished – mosey back down to bottom of parking lot

Same thing but Lunge one space, one Bobby Hurley – up to 5 and then back to 1 – Flutter Kicks until 6 finished – mosey back down

Finished with one Burpee, one broad jump – up to 5 and back down to 1 – Rosalitas until 6 finished – mosey back down

Mosey to the coupon pile – stopped at the duck pond to do a little Duck and Weave – 2 lines – everyone in duck walk while the 6 weaves between the lines to the front.    Garbage truck wasn’t cooperating so eventually pulled the plug and headed on back to the coupons where we had to avoid the garbage truck for the third time.

Had a little 3/2/1 – Strength / Cardio / Abs Tabata timer planned for the coupons but the rain started coming down pretty strongly and the phone wasn’t cooperating.   Ended up with about a minute each of curls, squat thrusters, rows, Rocky Balboa, squat punches, mountain climbers, triceps, overhead presses and maybe something else.

Mosey back to AO with S.O.S. (my 2.0) calling for a Jailbreak to finish us off right.

MARY:
Jailbreak allowed just enough time for a few Freddy Mercuries

COUNT-OFF & NAME-O-RAMA
16 HIMS – (including 3 -2.0s and 1 FNG – Doodle Dandy – RESPECT)   Troller a recent FNG over at Dogpound and good friend joined us at JUCO…trying to convince him that JUCO is where its at.
CIRCLE OF TRUST/BOM:

Something our pastor said last week has stuck with me and felt appropriate to share this morning.   This year has been and will undoubtedly continue to be filled with unknowns and wonders about what might happen next.   Any plans or goals we had at the beginning of the year have likely been derailed, altered or just plain given up on.   However, despite the uncertainty of the future nothing has changed at all about our purpose in the present.  In this moment right now, this morning, today our mission is still the same.   The call to the gospel is still the same…our purpose to live our life in a way that brings God glory is still the same…our need to love our neighbors is still the same.   Nothing about the unknowns of the future can prevent you from reaching out to a friend you haven’t heard from in a while this morning.   Letting them know God put you on my mind this morning and just wanted to see how you are doing and let you know I am praying for you.  Or maybe inviting a friend to lunch you haven’t seen in a while or calling someone up to apologize and reconcile.   Let the Holy Spirit do the work and I encourage you to follow his promptings.

Proverbs 19:21 “Many are the plans in the mind of a man, but it is the purpose of the Lord that will stand.”

MOLESKIN:

ANNOUNCEMENTS:
Brown Bag is now open for dinner until 7pm – support Guardrail’s brother and his oldest 2.0 who also works there. A few new VQ’s this week.   Nuclear Ninja VQ tomorrow at The Project and Survivor VQ on Wednesday at JUCO.

Hello my name is Kraken

THE SCENE: upper 60’s and clear

F3 WELCOME & DISCLAIMER


WARM-O-RAMA:

  • SSH x 20
  • Tempo Merkins x 10
  • Cherry Pickers x 5
  • Rockettes x 10
  • OYO stretches

THA-THANG:

Attack of the Kraken.   8 cones in a circle.  Pick a cone as your starting point, complete the exercise for that cone, then run around the circle with your CMU to the next cone.  Goal is complete 2 full laps (16 stations).

Lap 1 exercises:

  • CMU lunge to sign & back
  • 8-count body builder x 25
  • CMU deltoid raise x 50
  • CMU flutter kick (4ct) x 50
  • CMU goblet squat x 50
  • Spread eagle merkin x 50
  • CMU calf raise x 100
  • Nose wipers x 25

Lap 2 exercises:

  • Bear crawl around circle
  • CMU squat/press x 50
  • CMU overhead press x 50
  • CMU american hammer (4ct) x 50
  • Jump squats x 50
  • Diamond merkins x 50
  • Mountain climber (4ct) x 50
  • Shoulder taps (4ct) x 50

MARY:
n/a

COUNT-OFF & NAME-O-RAMA
19 this morning:  Ski Dog, La-Z-Boy, Bowflex, Tweet-E, Nook (fng), Aladdin, Biscuits, Air Ball, Waxjob, Troller, Ribbed, Homebody, Ladyfingers, Driftwood, Mudpuppy, Turtle, Mayberry, Yo-yo, Bartman

CIRCLE OF TRUST/BOM:
Read from John 15 in which Jesus teaches by using the vine/branches analogy.  I focused my attention this morning on abiding in Christ.

MOLESKIN:

ANNOUNCEMENTS:
For those who drive to the Dog Pound via Concord Rd, a section of Concord Rd near the roundabout at Northshore will be closed from 7 p.m. to 6 a.m. on Aug. 5, 6, 9 and 10