F3 Knoxville

The Dog Pound Sea Biscuit

THE SCENE: 34 degrees, dark, with a slight breeze
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Mosey to the top of the hill about a quarter mile from the AO.
THA-THANG:
A tribute to P-Nut with the Dog Pound version of the Sutherland Sea Biscuit.

Starting at the top of mader-horn hill:

  • 1 loop around the Concord Marina and up mader-horn hill (30 Merkins, BB Situps, Squats)
  • 2 loops around the Concord Marina and up mader-hornhill (30 Merkins, BB Situps, Squats)
  • 2/3 loops around the Concord Marina and up mader-hornhill (30 Merkins, BB Situps, Squats)
  • Mosey back to the AO
  • Modified scissor kicks (25)
  • 3.88+ miles covered (Great job men)

COUNT-OFF & NAME-O-RAMA
(16 Strong) Ratchet, Froot-Loop, Snith, Sparky, Wax Job, Showcase, Lazy-Boy, Booger, Toto, Mayberry, Frosty, Pogo, Abacus, Smoker, Scooter, Hydro
CIRCLE OF TRUST/BOM:

  1. When life seems so tough, go on. When things go wrong, move on. Bear in mind that God gives you strength to persevere, not to surrender. Take care!
  2. Wake up! Exercise your faith. Do sit-up with prayer. Do push-up to release stress. Go! Jog to the Lord and send the good news! Good morning!
  3. Don’t think too much of the problems in life, they are just test papers given by God to see how much we are learning in His subject called “Life”. If you think you failed, don’t worry because He is always ready to give remedial classes. So, review through prayers and have the perfect score of “Happiness”.
  4. Treat everyone with politeness, even those who are rude to you, not because they are not nice, but because you are nice.
  5. Before you sleep, just gently lay every troubled thought away. Drop your burden and your care in the quiet arms of prayer because God never sleeps. Good night! Sweet dreams.
  6. We are like pencils, the best part in us is inside, we make marks as we touch other’s lives. When we make mistakes, we can erase and we become better as we are sharpened.
  7. Stay humble, be faithful, offer hope, work diligently, fight fairly, live simply, love deeply, and give generously.
  8. Prayer is a perfume to our soul and a fragrance that pleases God. Wear your prayer everyday and let it freshen you anytime, anywhere you go. Have a blessed and sweet-scented day!
  9. The more silently love is expressed, the more it is deeply bound to impress. No wonder God loves us in silence and gives us the miracles of having friends.
  10. Life is a continuous challenge, a constant struggle from womb to tomb. We are not made rich by what is in our pockets, but by what is in our hearts.
  11. The person meant for you is the person who will love you even when there’s no more reason to love you. For in your nothingness, the one meant for you will find what’s lovable in you.
  12. Forget the things that made you sad and remember those that made you glad. Forget the troubles that passed away and remember the blessings that come each day. Good morning!
  13. Have you ever experienced a time in your life when you felt so empty for no reason? Have you ever felt so down but you just can’t tell why? Have you ever felt like the world suddenly spins around you, and you are caught in the middle going nowhere? Weird, isn’t it? But that’s the beauty of being human… it is knowing that there is a purpose for each existence, and whatever that may be, it is also the reason why we still wake up breathing each morning, to discover that missing piece of puzzle that would make our lives complete. Have a nice sleep!
  14. Obstacles don’t have to stop you. If you run into a wall, don’t turn around and give up. Figure out how to climb it, go through it or work around it. Good morning!
  15. Some won’t appreciate what you say or do, but as long as you speak honestly from the heart, you’ll be fine. This is not a perfect world. This is not a perfect life. But life loves the person who dares to live it by being real. Bon Jour!
  16. 18. Sometimes in life, we tend to run so fast that we don’t notice God running with us. We only notice Him when we fall, yet He stops, carries us and says, “Finish the race my child.” Good day!
    MOLESKIN:
    Be great today and inspire someone either through your words and/or actions. Show someone encouragement and be the light. Be thankful for the gifts that you have and don’t even think about (I.E. Gift of moment, breath in our lungs, working arms and legs, functioning brain, etc…
    ANNOUNCEMENTS:
    If anyone is interested in additional free running groups, then check out www.865running.com

Note: I emailed 865running and asked them to put a link on their site to www.knoxvillef3.com

12 Days of Christmas

THE SCENE: The Asylum – Clear Skis – 22 Degrees Wind coming in from the west at 3 knots
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH x20

Light run across the parking lot x4

THA-THANG:
12 Days of Christmas

  • Wheel Barrels with partner. 2x each 12 steps
  • 11 Merkins
  • 10 Carolina Dry Docks
  • 9 Mountain Climbers
  • Mosey to Cardiac
  • 8 American Hammers
  • 7 Big Boy sit ups
  • 6 Hello Dolly’s
  • 5 (Fiiiiiiiiiiiiiiiiiive Boooooooooat Canoooooooooooes)
  • “The Run” up Cardiac. 25% to the turn 50% to the turn 100% to the top of the hill
  • 4 Jump Squats
  • 3 Iron Mikes
  • 2 Burpees
  • 1 Hug for your brother

Rinse and repeat x4

COUNT-OFF & NAME-O-RAMA
22 Men
CIRCLE OF TRUST/BOM:

We all sang the following:

O come, let us adore Him,
O come, let us adore Him,
O come, let us adore Him,
Christ the Lord

ANNOUNCEMENTS:
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.

50 & below

THE SCENE:   Debatable between 21, 22 and 24.    Either way: COLD!!

F3 WELCOME & DISCLAIMER
WARM-O-RAMA

  • stretch
  • around the worlds
  • figure 8’s
  • halos
  • stretch some more

THA-THANG:
My last few Q’s have been descending ladders….they’re easy to plan and give you a sense of accomplishment as you complete them.  Today was no different.   Descend the ladder, then eliminate the lowest number exercise.  Rinse & repeat until only one exercise left.  Use a KB for everything except the JR and merkins.

  • 50 jump rope
  • 45 curls
  • 40 big boys
  • 35 overhead press
  • 30 goblet squat
  • 25 hip thrusters
  • 20 Russian swings
  • 15 Lizard merkins
  • 10 American swings
  • 5 Turkish getups

MARY:

COUNT-OFF & NAME-O-RAMA
4 PAX:  Ratchet, Shooter, Pogo, Bartman

CIRCLE OF TRUST/BOM:
Pace yourself.  Don’t hurt yourself by overextending yourself.  I’ve been doing a lot of remodeling around my house lately and still posting regularly for workouts which has me exhausted and beat up.  It’s OK to take a rest day.  Your body needs rest occasionally.   Listen to it.

MOLESKIN:
We all decided that Mexican food trucks and Vietnamese food should be the official food sponsor of F3.

ANNOUNCEMENTS:
Sweet looking Bomb Shelter shirt hitting the gearstore soon!

BB: 16 strong at the Dog Pound

THE SCENE: Bright and early, 38 degrees at start but it got warmer
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
20 “4 count” side straddle hops,

50 merkins,

20 “4 count” mountain climbers

20 “4 count” plank merkins

mosey to outhouse for 40 step ups

THA-THANG:

Mosey to the bottom of the steps

40 merkins, 40 dips, 20 lunges

Run up steps and touch the rock

40 merkins, 40 dips, 20 lunges

Run up steps and touch the rock

Recover with plank

Mosey towards Matterhorn with 10 burpees 1/2 way there

Lunge halfway up hill w sprint to the top

To the Pavilon for 20 pull-ups, 20 decline merkins, and 20 dipS

MARY:
Mosey back to the AO for:

20 “4 count” American Hammers”

50 bicycle kicks

50 baby crunches

20 “4 count” Hello Dolly’s”

40 Merkins

COUNT-OFF & NAME-O-RAMA
16 Strong, flute loop, detention, ratchet, butters, doubtfire, peach fuzz, ribbed, tank, junk, buehler, scooter, shooter, lady fingers, frosty, lazy boy, eyebeam

CIRCLE OF TRUST/BOM:
10% of us is visible to the whole world.  The other 90% (everything that goes on in our hearts and minds) is only known to us and God.  Is there stuff going on in our 90% that we want changed?  If so, working harder and trying to come up with the power on our own to change the big stuff that needs to be changed is a fruitless, exhausting effort that most likely won’t work.  The answer:  “Desperate Prayer”.  Go to God in authentic surrendered desperation and ask Him to release His Spirit to work in you – get specific on what you want changed, and get desperate, and do it regularly, and see what happens.  Praise Him.
MOLESKIN:
Pray for Mayberry’s family, Praise for Ratchet’s parents
ANNOUNCEMENTS:

Tuesday Throwdown

THE SCENE
42 and Clear

 

F3 WELCOME & DISCLAIMER

 

WARM-O-RAMA
SSH x25 IC
Tempo Merkins x12 IC
SSH x25 IC
Tempo Squats x12 IC
Baby Arm Circles Fwd x12 IC
Baby Arm Circles Bkw x12 IC
Imperial Squat Walkers x12 IC

 

THA-THANG
Countdown
Partner up. For this routine, one person performs the exercises while the other jump ropes.

Routine:  Run to far cone perform x20 reps, run back to first cone perform x15 reps, run to the second farthest cone and perform x10 reps, run back to first cone perform x5 reps.

Exercises:

  1. Wide Merkins
  2. Narrow Squat
  3. Superman Swims

Mosey to pavilion.

 

Table Work
With your partner, gather around one of the picnic tables.  Perform 4 rounds as outlined.  Each round is 2 minutes long with a 30 second break between rounds:

Rd

Exercise 1

Exercise 2
(Done until Partner finishes Ex1)

1

 Step Ups x10/leg Bench Dips

2

 Bulgarian Split Squats x10/leg Let Me Ups (Wide Grip)

3

 Side Step Ups x10/leg Decline Carolina Dry Docks

4

 Foot to sky x10/leg Let Me Ups (Close Grip)

Mosey to intersection of old trail and new trail near the water (just down from Cardiac Hill).

 

Route 132
Start at intersection of the new trail and old trail.  At the first light pole, perform the 1 Dry Dock and 1 Jump Squat.  Continue up the path pausing at each light pole to do the exercises while increasing 1 rep each light until you get to 11 reps of each exercise.

Mosey to the base of Cardiac Hill.

 

Cardiac Mary
Start with 10 BBS then run up Cardiac.  At the first switchback perform 15 4ct Flutter Kicks.  At second switchback perform 10 BBS.  At the top of trail, where the trail meets the road, 10 BBS.

Mosey to SP.

 

Cash Out
ATMs

 

COUNT-OFF & NAME-O-RAMA
5 PAX, 1 FNG (Dorothy)

 

CIRCLE OF TRUST/BOM
The secret to growth is movement.  Whether it’s physical, mental, relational or spiritual it’s not enough to talk about change, you have to put it into action!

James 1:19-25
“Know this, my beloved brothers: let every person be quick to hear, slow to speak, slow to anger; for the anger of man does not produce the righteousness of God. Therefore put away all filthiness and rampant wickedness and receive with meekness the implanted word, which is able to save your souls.
But be doers of the word, and not hearers only, deceiving yourselves. For if anyone is a hearer of the word and not a doer, he is like a man who looks intently at his natural face in a mirror. For he looks at himself and goes away and at once forgets what he was like. But the one who looks into the perfect law, the law of liberty, and perseveres, being no hearer who forgets but a doer who acts, he will be blessed in his doing.”

 

MOLESKIN
Intimate crew this morning, but the 5 HIMs gave it 100% and crushed the morning!  It was great to meet Dorothy, glad he could make it in from Albany.  Hopefully work will bring him back soon.