Author: f3pounddog

QIC: Pound Dog

Date: September 15, 2020

PAX: Recycle, Hambone, Burritto, Red Raider, Pomade, Holy Kiss, Laces Out, Napoleon – FNG, Snow Patrol, Johanna, Natty Light, Gusher

AO: Smackdown

CONDITIONS

Breezy and 64 degrees

COP

Mosey around the track

SSH-10 OYO; FF-10 IC, WMH-10 IC, SSH-15 OYO, LBAC-10 IC, SC-10 IC, SSH-20 OYO; IW-10 IC, SSH-30 OYO

THE THANG

Merkin mile-4x around the track, 20 merkins to start, then 20 close grip merkins halfway, back to start and squat until the six is in, then 20 squats OYO.

In between each time around the track, we did the following:

Dead lift with blocks-10 OYO, dead lift with blocks and toes pointed out-10 OYO, dead lift with block with toes pointed in-10 OYO

Curls with block-30 OYO then 5 star jumps, 25 OYO then 5 star jumps, 20 OYO then 5 star jumps, 15 OYO then 5 star jumps

With Partners:

25 BBS and other partner planks and then switch until you reach 100 BBS, flutter kicks until six is in

25 overhead press with block and other partner planks and then switch until you reach 100 overhead presses, flutter kicks until six is in

After the last round of the merkin mile, 30 walking lungs, then 50 toe merkins, mosey back to blocks

LBCs, FM, BBS until time

COT

Leave no man motto is unique. Taken from the military, but the origins can likely be traced to the Bible. 1 Thessalonians 5:11 states “Therefore, encourage one another and build each other up, just as in fact you are doing.” We all agree during a workout to pick up the six and leave no man behind, but how are we doing with that motto outside of F3? In our homes, churches, employment, etc. Encourage others and pick up the six in F3 and outside of F3.

ANNOUCEMENTS

Convoy on Mondays and Saturdays at Signal Mountain High School parking lot. Ironpax on Thursday will be on the track at Signal Mountain High School.

QIC: Pound Dog

Date: August 13, 2020

PAX: Recycle, Truck Stop, Hambone, Prosciutto, Burrito, Pediasure, Afterbirth, Red Raider, Pomade, Holy Kiss, Laces Out, Whittler, Shrinkage, Mr. Rogers – FNG, Snow Patrol, Jenny Craig, Old School, Amber Alert, John Doe, The Count, Blindside, Natty Light

AO: Smackdown

CONDITIONS

A nice cool 67 degrees.

COP

Mosey around the track

SSH-20 IC, WMH-10 IC, FF-10 IC, SSH-20 IC, LBAC-20 IC, SC-20 IC, OC-20 IC, CP-20 IC, Hold 45 degrees, 3rd Grade-10 IC, SSH-15 IC

THE THANG

5 burpees, Run ¼ of track.

Merkins-to failure, IC, hold at every 10. When failure reached, squat until six is in and encourage other PAX.

20 sec count off then repeat Merkin set to failure again.

Run ¼ of track.

Bobby hurley-50 on your own. Plank until six is in.

Run 1/2 of track to blocks.

Overhead Press with blocks-to failure, IC hold at 10 count. When failure reached, squat until six is in and encourage other PAX.

20 set count off, then repeat set to failure again.

Run ¼ of track.

Star jumps-30 on your own. Plank until six is in.

Run ¼ of track.

BBS-25 on your own.

Run ½ of track to block.

5 Burpees.

Decline Merkins on block- to failure, IC hold at 10 count. When failure reached, squat until six is in and encourage other PAX.

20 sec count off then repeat decline merkin set to failure again.

Indian Run – 2 groups. Around the track.

LBCs-25 on your own.

Pickle pointers-25 own your own.

Flutter kicks-15 IC.

COT

Psalms 51:10 “Create in me a pure heart, O God, and renew a steadfast spirit within me.” Matthew 7:13-14 “Enter through the narrow gate. For wide is the gate and broad is the road that leads to destruction, and many enter through it. But small is the gate and narrow is the road that leads to life, and only a few find it.” What keeps you from having a pure heart and entering through the small gate? PAX all listed numerous things that keeps us from obtaining a pure heart and taking the narrow road that leads to life. May God give us courage, guidance, and wisdom to resist our distractions and be men of character that make the right decisions for our wives, children, friends, family, co-workers, etc.

NEWS

Iron Pax starting in September. Support the expansion of FiA. Support 3rd F Homeless Ministry.