F3 Knoxville

Author: Bartman

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

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:

RAW 2/26

THE SCENE: upper 40’s and clear

F3 WELCOME & DISCLAIMER


WARM-O-RAMA:
Slowsy to the tennis court and back

THA-THANG:

Lots of kettlebells and 2 gas cans to choose from.   Pick the heaviest weight you can manage and do 5 rounds of the following exercises.  Rep count as follows:  Rd1-25, Rd2-20, Rd3-15, Rd4-10, Rd5-5.   Follow each round with 100 Jump Ropes.

  • Goblet Squat
  • Rack & Press
  • Calf Raise
  • Curls
  • Flamingo

MARY:

n/a

COUNT-OFF & NAME-O-RAMA
3 brothers:  Junk, Tweet-E, Bartman

CIRCLE OF TRUST/BOM:

A zealous person in Christianity is preeminently a person of one thing. It is not enough to say that they are earnest, strong, uncompromising, meticulous, wholehearted, and fervent in spirit. They only see one thing, they care for one thing, they live for one thing, they are swallowed up in one thing; and that one thing is to please God. Whether they live, or whether they die-whether they are healthy, or whether they are sick-whether they are rich, or whether they are poor-whether they please man, or whether they give offense-whether the are thought wise, or whether they are thought foolish-whether they are accused, or whether they are praised-whether they get honor, or whether they get shame-for all this the zealous person cares nothing at all. They have a passion for one thing, and that one thing is to please God and to advance God’s glory. If they are consumed in the very burning of their passion for God, they don’t care-they are content. They feel that, like a candle, they were made to burn; and if they are consumed in the burning, then they have only done the work for which God has appointed them.

–J.C. Ryle

MOLESKIN:

ANNOUNCEMENTS:

 

Unleash the heavy weights

THE SCENE: low 20’s but we warmed up quickly

F3 WELCOME & DISCLAIMER


WARM-O-RAMA:

Mosey to the tennis court and back

THA-THANG:

Worked through the following stations using interval timer.  Max reps at each station.  90 seconds per station with 30 second break to rotate.  The weights were piled up in the middle of the circle so each man could grab what he needed to go as heavy as possible depending on the exercise he was doing.

  • Turkish getups
  • Curls
  • Goblet Squats
  • Clean & Press
  • Calf Raise / Shoulder Shrug (alternate)
  • Jump Rope
  • Kettlebell Swings

MARY:
N/A

COUNT-OFF & NAME-O-RAMA
Cavalier, Junk, Tweet-E, Tapout, Bartman

CIRCLE OF TRUST/BOM:
Romans 1:16 – For I am not ashamed of the gospel, for it is Gods power for salvation to everyone who believes, first to the Jew, and also for the Greek.    We talked about the importance of living in this frame of mind.

MOLESKIN:
Today we broke the big guns in terms of heavy weight:  80+lb gas cans, 72lb kettlebells, 53lb kettlebells, 45lb kettlebells.  Heavy weight is good for you!

ANNOUNCEMENTS:

You vs You

THE SCENE: 30ish and clear

F3 WELCOME & DISCLAIMER

WARM-O-RAMA:

  • SSH x 15
  • Tempo Squats x 15
  • This/that stretch
  • Cherry Pickers x 5
  • OYO stretch

THA-THANG:

Today was an all you can eat buffet in the form of a descending ladder.   Do the corresponding number of reps for each exercise as you work your way down.  Rinse and repeat removing the lowest numbered exercise each round.   Not enough time to finish all of it this morning.

  • 10 Thrust Merkins
  • 9 Iron Mikes (each leg)
  • 8 Roll-up v-ups
  • 7 Carolina Dry Docks
  • 6 Burpees
  • 5 Broad Jumps
  • 4 Freddie Mercury (4-count)
  • 3 Round the clock Merkins
  • 2 Jump Knee Tucks
  • 1 Handstand Merkin
    • Run to the corner of the track after each circuit

MARY:
N/A

COUNT-OFF & NAME-O-RAMA
6 strong!  Hardbody, Overachiever, Training Wheels, Pusher, Cereal, Bartman

CIRCLE OF TRUST/BOM:
This morning was a you-vs-you workout.  It wasn’t about finishing…it was about giving 100% the entire time and not quitting.  Therefore we talked about the importance of giving 100% in all areas of your life.

MOLESKIN:

ANNOUNCEMENTS: