F3 Knoxville

Category: The Dog Pound

Watch your Tongue!

The Scene – 56 and Slight Drizzle

F3 Welcome & Disclaimer

WARM-O-RAMA
COP
SSH x25 (IC)
Merkins x15 on 4ct (IC)
Narrow Squats on 4ct x10 (IC)
Baby Arm Circles Forward x12 (IC)
Baby Arm Circles Backward x12 (IC)
Run to far side o parking lot and back

THA THANG
KBs, Lunges & Sprints Circuit
15x Single-Arm Swings, 10 Cleans (each arm)
– Lunge to first cone, run back, run to second cone, run back
12x Presses (each arm), 15 High pulls (each arm
– Lunge to first cone, run back, run to second cone, run back
10x Racked Squats (each arm), 10 Snatches
– Lunge to first cone, run back, run to second cone, run back
30x Ranger Merkins
30x Wide Merkins
30x Diamod Merkins
Rinse and Repeat whole sequence x3

MARY
4ct Flutter Kicks x25 (IC)
Captain Thors x 5

COT
Count-Off and Name-O-Rama

BOM
Your Words Matter
James 3:1-12 – The Power of our Words
Proverbs says “The tongue has the power of life and death,” (Proverbs 18:21a). Every encounter is an opportunity to either speak life or death into the life of the people we are with. Which will you choose?

MOLESKIN
Great morning with great men. Great interaction and as always the HIMs of F3 Knoxville gave 100%. T-Claps brothers!

Spring Training

The Scene: 48 and Skunky

F3 Welcome and Disclaimer

Warm-o-Rama

High Knees 15x IC
Arm Circles Forward / Reverse 15x IC
Cherry Pickers 15x IC

Tha-Thang

  1. Base-running: have cones set up in shape of a diamond. Do “21” merkins at home, 21 squats at first, 21 burpees at 2nd, 21 BBSU at 3rd. (21 was Roberto Clemente’s number and I loved him). Rinse and repeat x2.
  2. Mosey to rocks
  3. Explosive baseball type exercises with rock:
    – 40 overheads
    – 40 “swings” (switch hitter)
    – 40 presses (official MLB roster consist of 40 players).
  4. Mosey to Matterhorn
  5. Back peddle 1/2 way up hill (like you’re going back on fly ball…) and then sprint to top. At top complete the 6-4-3 double play of 6 merkins/4 squats/3 burpees. Mosey down. X5
  6. Mosey back to AO via stairs and parking lot

Count-Off
Name-O-Rama

BOM:
We live in an action-packed/fast paced society where we want everything quickly. Today was a Baseball/Spring Training workout. People don’t like baseball- it’s too slow, too boring… look for the details of life that need and deserve your attention. Enjoy the moment, the details of life. Slow down and be in the game!

Party Time!

THE SCENE – Ice Cold 28 Degrees and Clear
F3 Welcome and Disclaimer

WARM-O-RAMA
High Knees
Butt Kickers
SSH IC x 25x
BA CIR FWD/BACK IC x 5x
Burpees x 11 x 3x

THE THANG
Mosey to the track
– Run .33 Mi (1 lap)
Merkins x 33
– Lap
Lo Plank Jacks (4 ct) x 33
– Lap
Mountain Climber (4 ct) x 33
– Lap
In-N-Outs x 33
– Lap
Bobby Hurley
– Lap
(Victory Lap if finish early)

BBS & Al Gore til we catch the 6

Mosey back to the AO
Suicide Run x 4
Caterpillar Merkin x 5
LBC (4 ct.) x 33

COUNT-OFF
NAME-O-RAMA

BOM
Today is my 33rd Birthday and I’m honored to share it with you men. When I turned 30 I was determined to make the next 10 years the best years of my life. I refused to believe that my best years were behind me. I was so mad that I was 30 I had planned on beginning an F30 campaign. I would gather my friends who were all about the same age, we would get “F30” T-Shirts made with nicknames and would sign up for all kinds of Mud Runs and make sure our best years were to come. God has a funny way about things… Instead of F30, he gave me F3 with a circle around it and instead of a cool name nickname like Maverick, I was dubbed La-Z-Boy. I’m thankful to be a part of this PAX and humbled by you all every time I come out!

MOLESKIN:
Mumblechatter ended quickly with our Warm-O-Rama Burpees this morning. But picked back up when I mentioned how distraught I was at 30, some snickers and comments like “Wait til you turn 40 or 50!”. It’s great to be out with HIMs who can offer such great perspective on life.

Play the hand you’re dealt.

The Scene: 39 and rainy

F3 Welcome and Disclaimer

WARM-O-RAMA
SSH 20
Around the world 10
Figure 8s 10
Squats 10
Jog around Pavalon

THE THANG:
Deck of Cards
Each suit is an exercise, do # of reps on card. (Face cards are 10, Ace 1, joker 30 sec rest) no resting in between, constant movement.

Round one-Full Deck
Hearts- American swings
Diamonds- burpees
Clubs- Overhead presses 1/2 each arm
Spades- squats w/bell
(Equals 96 reps total for each exercise)

Three laps around Pavalon

Round 2 – Half deck
Hearts-mericans
Diamonds-SSHs 3 count
Clubs- high pulls
Spades- BBS w/bell

MARY:
Flutter kicks
Box cutters
American Hammers w/KB

WORD:

Be a Christ Follower not just a Christ fan.
too many times we miss an excellent opportunity to share the good news with people we interact with on a daily basis. Whether that be coworkers, family, friends, or a complete stranger. One of the things that God specifically asks us to do is spread his Good News. To act on the great commission.

“Therefore go and make disciples of all nations, baptizing them in the name of the Father and of the Son and of the Holy Spirit,”
‭‭Matthew‬ ‭28:19‬

Step out there, be bold, talk about the Good News and how it’s changed your life.

Half ‘a Dog Biscuit

The Scene: Chilly with a hint of “Fever” and a last-minute Q change!

F3 Disclaimer and Welcome

Warm-o-Rama
15x SSH
15x Mountain Climbers
Mosey to 1/3 mile loop

The Thang:
Seabiscuit workout!  (normally a 1hr + workout)
1 Lap – 10x Burpees, 20x BBS, 30x Squats
2 Laps – 10x Burpees, 20x BBS, 30x Squats
3 Laps – 10x Burpees, 20x BBS, 30x Squats
4 Laps – 10x Burpees, 20x BBS, 30x Squats (I think this is where the “audible” was called and the PAX re-collected to return to the AO)
3 Laps – 10x Burpees, 20x BBS, 30x Squats
2 Laps – 10x Burpees, 20x BBS, 30x Squats
1 Lap – 10x Burpees, 20x BBS, 30x Squats
Mosey back to AO

Mary
20x Hello Dolly
20x Flutter Kick
Recover!

Moleskin:
Well, today (Valentine’s Day!) was supposed to be Swirlie’s VQ. He had some big plans for sleds, tires and all kinds of pain for the PAX. The man upstairs stepped in with a little Fever and Sore throat to keep the PAX alive (we prayed for Swirlie’s health to improve). Seriously, Swirlie – the next time you might want to plan something “the average man” can do – none of this 24yr old “I’m a monster athlete” stuff…

Anyway, there was little mumblechatter (I mean almost NONE) this morning during the introduction of most of the PAX to the P-Nut classic “Sutherland Seabiscuit” workout at #TheDogPound. Some of these HIMs had done it before and knew what to expect, but WOW did it smoke the PAX. Maybe we shouldn’t do it on a 1/3 mile loop…but as-intended next time on a 400 yard track.

Nah.

It’ll be back for sure!