F3 Knoxville

Foggy DogPound

THE SCENE: 30 degrees and Foggy
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
50 SSH

5 Cherry Pickers

10 should taps

 

THA-THANG:
Mosey to the boat ramp and a start of the route 66.

One route you do one exercise and then two, three at the next light etc.

  • Shoulder taps x4 and hold plank after the 11th light
  • Squat jumps and hold plank after the 11th light
  • BBS and hold plank after the 11th light
  • hand release merkins and hold plank after the 11th light
  • Herbeas and hold plank after the 11th light
  • head back to AO

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:

Men we need to kill last period I have been working all my adult life in battling lust period however I’ve come to realize that I’ve been more serving lust than killing it period John Piper once said you must be killing sin orcin will be killing you. It’s rung true with me this year as I consider the ways that lust destroys. I come from a broken home where my dad looked at pornography all of his life and never tried to fight or walk in the light. I know what pornography’s end is and that is death. I spoke to a much older wiser man and asked him how does he fights in period he told me that when he was given his sons The Lord used that to stir up a hatred for pornography he wanted to one day look at his sons in the eye and say I do not struggle with pornography I hate pornography. Additionally he raised the value of his wife in their home period he made much of her he laid down his life for her he spoke highly of her period he sought her out thought of her talk to her. And by God’s grace he says he was able to build a true hatred for pornography. I’d encourage you all to think about could you look your sons in the eye and say I don’t struggle with pornography. I know that’s not the case in my life and I’m praying daily that God stirs up hatred so that one day a I may be able to do that.

 

Tony Hawk

THE SCENE: A balmy 40 degrees with a light drizzle. Perfect beatdown weather!
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
30x SSH IC
10x Failure to Launch
10x Hindurkins IC
20x LBAC each way
20x OHC
10x Crabettes IC
20x Cossack Squats (10 each leg)
Toady-hop across the parking lot (not Tony Hawk, although that sounds much cooler. I’ll have to work on that…)
Bear crawl across the parking lot

THA-THANG:
Mosey over to the large parking lot. Battle buddy up.
Broken Wheelbarrow (partner holds only one leg) from one line to the next, 5 merkins on arrival.
Switch places with partner.
Repeat with other leg.
Squats for the Six.

Mosey to the courtyard. Divide into groups of 3.
One PAX under one shelter, other under shelter across the courtyard. Third PAX runs between (plus 2 burpees) and switches out.
Exercise pairs:

Iron Mikes – Cossack Squats
Diamond Merks – Carolina Dry Docks
Gas Pumpers – LBCs
Superman Swim – Sundial
Ran outta time! Hustle back to the AO!

MARY:
Ruckers were doing something or other at the AO when we got there… But time was up!
COUNT-OFF & NAME-O-RAMA
6 for Motherruck’n Monday: Sergeant Slaughter, Mermaid, Mandolin, Booster, Ginger, and Judge Judy. 19 for the standard beatdown (as tagged)
CIRCLE OF TRUST/BOM:
Stolen from Tank’s contribution to the weekly email, because it hit home:
Close your eyes.
Imagine you have a daughter.
Now imagine she’s dating someone just like you.
Did you smile?
No?
Then change!

Some things we lack the power to change on our own. We need the help of the Holy Spirit inside us. Without Him we can do nothing!

MOLESKIN:
Never had a nosebleed before today, but it bled like a stuck pig the whole way from my house to the AO! Managed to get it stopped just in time for the beatdown… could have been a gory mess!
ANNOUNCEMENTS:
Pullup Bars installation at the Dog Pound next month! Feb 29!

garage workout

THE SCENE: 40* and spotty rain
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Even/odd static stretch left/middle/right
Hillbillies
Little orphan Annie
SSH
Four count merkins after running under bridge for a dry spot
THA-THANG:
Mosey south towards amphitheater, pausing for last warm up of four count merkins under the bridge.  Hop up and continue moseying up the hill towards 11th Street, then into the parking garage. At the north end up of each floor of the parking garage, there are two exercises.  One for going up the garage, the other for coming back down.  Pretty simple:

Up Exercises

  • Burpees x10
  • Carolina dry docks x20
  • Ranger merkins x20
  • Staggered hand merkins x20
  • Wall worm between large columns on the wall

Down Exercises

  • Burps (leg thrusters) x20
  • Jump squats x20
  • Plank jacks x20 (four count)
  • Jump lunges x20 (four count, ouch)
  • Burpees x10

Two 10-counts and mosey back the way we came, out to 11th Street and back down World’s Fair Park drive.  Once we get under the bridge, partner up.  Partners run in opposite directions around the outside of the two bridge supports, each time they meet do a set of partner exercises.

  • Patty-cake merkins x10 (Three rounds)
  • High five Big Boy sits x10 (Three rounds)
  • Jump squat high fives x5 (Two rounds)

Mary under the bridge where it’s dry, because why not.
MARY:
Box Cutters
American hammers
LBCs
Boat/canoe
COUNT-OFF & NAME-O-RAMA
7 Strong including 1 FNG: Walrus, Swanson, Passport, G-6, Homewrecker (FNG), Postman, Abort
CIRCLE OF TRUST/BOM:
Really just spoke about the events that occurred yesterday, and how no day is promised to us.  Try to treat every situation with love and be a positive force to everyone you meet.  Leave no doubt.

Logging some miles in the rain

THE SCENE: 40 degrees and drizzling rain…felt better than it sounds, though.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
1. Get out of truck.

2. Rub Sleep from eyes.

3. Go!
THA-THANG:
The PAX changed up the course today and headed up through Saddle Ridge in search of some elevation gain. We looped back around on a short section of greenway and brought her back in at just under 5 miles. We held conversation pace today and the mumblechatter was quite strong – thanks guys!

COUNT-OFF & NAME-O-RAMA
CIRCLE OF TRUST/BOM:
We discussed the unexpected death of Kobe Bryant this morning and how he woke up, left his house, and went about his day with no idea that he wouldn’t be returning home. He leaves behind a family, friends, and a community that will miss his presence. That situation could be true for anyone, and I know I don’t always do a good job of letting my wife, children, extended family, and friends know how much they mean to me. Count your blessings extra close, and make sure you’re leaving the legacy you want to leave.
MOLESKIN:
I’m really thankful that I’m not the only person in this world stupid enough to run in the dark, on a rainy morning, in January. Thanks PAX!
ANNOUNCEMENTS:

A Rainy VQ @ the EQ

THE SCENE: 40 & Rainy — Refreshingly Gloomy
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

  • SSHx20 IC
  • Baby Arm Circlesx30 IC
  • This & That
  • Michael Phelps

THA-THANG:

We took a page out of Choir Boy’s playbook and did a tabata workout this morning. We did eight 20-second sets of each exercise with 10 seconds of rest in between and a short, rainy jog between exercises.

  • Dips
  • Squats
  • BBS
  • Hand-release Merkins
  • Lunges
  • Freddie Mercury
  • Grady Corns

MARY:
Snuck in some American Hammers before 6:15

COUNT-OFF & NAME-O-RAMA

6 HIMs made it out this morning

CIRCLE OF TRUST/BOM:

My biggest temptation is to coast: in my fitness, in my marriage, my parenting, and my career. It’s so easy for me to put out fires, get to a comfortable place, and plateau. My F3 brothers do a great job of pushing me.

The challenge today is to identify where you’ve been coasting, give that extra effort, and go to bed tired— knowing you gave your full effort. We set the tone for the day by showing up this morning; now just keep it going.

MOLESKIN:

I really appreciate all my F3 brothers for pushing me and not leaving me where they found me.

ANNOUNCEMENTS:
Make sure to read the F3 weekly email.