F3 Knoxville

Category: The Dog Pound

Circle of Pain

The Scene:  54 and perfect

F3 Welcome and Disclaimer

Warm-o-rama:

SSH IC x 10

Around the worlds

Figure 8s

OYO arm & leg stretches

Tha Thang:

8 cones set up in a circle.  Pick a cone as a starting point.  Complete the exercise listed at the cone then run a lap around the outside of the circle & proceed to the next cone.   Rinse & repeat until 2 circuits of cone exercises are complete.

Circuit #1 Circuit #2
KB Turkish Getups x 20 Burpees x 20
Gas Can Carry to grass & back Gas Can Carry to grass &back
Double Burpees x 20 Bear Crawl to grass & back
KB Side Lunge x 30 KB Merkin x 25
KB American Swings x 50 KB Russian Swings x 50
OH Press with rock x 50 Curls with rock x 50
CMU Squat x 50 CMU Calf Raises x 50
Jump Rope x 100 Jump Rope x 100

MARY:

Channel Changers

J-Lo IC x 20-ish

Box Cutters IC x 20

V-up roll up OYO x 10

Count off and name-o-rama

BOM:

Control the controllables.    It’s an overused term these days.  Many use it to skip out on responsibility.  The Bible definitely speaks to making good choices and controlling the struggle with inner longings (lust, anger, your tongue, etc.).  There’s also a practical side.  You control what you eat, how much sleep you get, whether or not you beat the fartsack each day, how you teach your children, whether or not you go to church on Sunday, and so on and so forth.   To me, when you roll all of this up it comes down to a message that we all need to be living intentionally.  We need to put one foot in front of the other each day, with eyes wide open to our surroundings and realize that we will have important choices which we can control and we will also deal with circumstances we cannot control.   The goal is to make positive choices when given the opportunity.  Conversely, the goal is also to not beat yourself up when something is truly out of your control….even when you’ve made a good choice but don’t achieve the result you were wanting.  We should never use situations that are out of our control as a cop-out, but rather learn from them and grow so that we will make better choices when acting in areas where we do have greater control.

Wheelbarrow o’ Junk

The Scene: 66 and clear

F3 Welcome and Disclaimer

Tha Thang:
COP –
SSH x10 IC
Cherry Pickers x10 IC
20 Merkins oyo
LBAC 10 forward 10 reverse IC
Michael Phelpsx5
Little some o’ this/that

Mosey to the coupon pile – partner up – 20x Squadips

Mosey to the boats – burpees til the six is up
20x Merkins – squats – SSH

Mosey to the office – burpees til the six is up
20x Merkins – squats – SSH

Mosey to the Matterhorn – burpees til the six is up
20x Merkins – squats – SSH

Wheelbarrow up the Matterhorn
20x count WB – 20 squats – switch

Junk Mosey back down
20x Merkins – squats – SSH

Mosey back to the rock pile
20x each – curls/press/tri/domo

BOM

“Blessed is the man who walks not in the counsel of the wicked, nor stands in the way of sinners, nor sits in the seat of scoffers; but his delight is in the law of the Lord, and on his law he meditates day and night. He is like a tree planted by streams of water that yields its fruit in its season, and its leaf does not wither. In all that he does, he prospers.”
Psalms 1:1-3

The key here is that the tree bears its fruit in season, not every second of every day and not before it is ready. Faithfulness usually takes time. Just because you don’t see fruit yet doesn’t mean you won’t, it just means you need to keep it up and be faithful. Don’t get caught up with the jokers and the smokers…delight in the Lord and His word and you’ll see change.

Moleskin
Wheelbarrowing up the Matterhorn sucked. That is all

Rock Blaster

Scene: 53 and clear

Welcome and Disclaimer

Warm-o-Rama

15 IC Cherry Pickers

10 IC  BAC

10 IC Merkins

The THANG

Mosey to pee rocks

Select 1 big rock, and 2 little rocks

While 2 members of the PAX complete 4 tire pulls each the rest of the PAX completes the following exercises

  • Big rock, arm curls/ overhead tri ext.  6 reps back and forth
  • Little rocks, hold one rock 90 degree, 6 rep curl 6 rep ext.
  • Big rock, press and skull crusher 6 rep press 6 rep ext
  • Little rock, moon curl, kick back 6 and 6
  • Big rock, wood choppers 6 each way
  • End of Round 1, then 10 Burpees OYO
  • Round 2 and then 20 Merkins OYO
  • Round 3 and then 10 Burpees OYO

Ab-o-Rama

Dealer’s Choice

50 LBC OYO (Swirlie)

25 IC Flutter kicks (Barney)

20 IC Macerna (Mayberry)

30 IC Box Cutters (Sparky)

Name-O-Rama

BOM

I want to challenge you all to be Meek men, Abraham Lincoln said Meekness is not weakness- it is strength under control. Christ said blessed are the meek for they shall inherit the of the earth.
 
The word meekness always has an association with domesticated animals which I’ve never been crazy about, but when I think about it, an ox hooked to the plow isn’t weak but incredibly powerful because its strength is harnessed for a particular purpose.  
Commit your way to the Lord, trust in him and he will act. There are stories about prisoners in Nazi camps who were made to move heavy boulders from one end of a field to the other, only to carry them back again, many of the men were eventually driven crazy, not by the physical toll on the body but by the futility of the task. The apostle Paul says that in the Lord your labor is not in vain.
Don’t waste your strength aimlessly pushing boulders around the prison yard. Let’s stand strong as brothers for God and see what God can do with our harnessed strength.

 

The Extra Run

The Scene: 57 and clear

F3 Welcome & Disclaimer

Warm-O-Rama:
400m Run
Around the Worlds
Figure 8s
Halos
American Swing
Russian Swings
‘Merkins 30x OYO
Squat 15x IC
10x KB facing Burpees
400m Run

Tha Thang:
50x American KB swings
40x Sumo deadlift high pull
30x KB sit ups
20x Side-step goblet squats
10x KB Sit-up and stand-ups
50m Waiter Walk – Right out, Left Back
10x KB Sit-up and stand-ups
20x Sumo deadlift high pull
30x KB sit ups
40x American KB swings
50x goblet squats

400m Run (one more, just for fun!)

Count-Off and Name-O-Rama

WORD: Few things can help an individual more than to place responsibility on him, and to let him know that you trust him. –Booker T. Washington

Goin’ Sleddin’

The scene: 50 and clear

F3 Welcome and Disclaimer

Warm-o-rama:

High Knees IC x 20

SSH IC x 20

Baby arm circles IC x 20

This/that/Big Bertha hugs stretches

The Thang:

Mosey to parking lot by restaurant

 Sled race – two teams of 6 each

 Each team split into groups of 3 & began pushing sled back & forth

 2 cones at each end of sled push – total of 4 cones per lap. Perform 10 each of the following.

o Round 1: CMU Bent over row; CMU Curls; Big Boys; Diamond Merkin

o Round 2: CMU Curls; CMU Squats; Tempo squat; Mountain Climber

o Round 3: CMU American Hammers; CMU OH Press; Lunges; SSH

o Round 4: CMU Big Boys; CMU Tricep Press; Starjacks; Dry Docks

o Round 5: CMU OH Press; CMU Upright Row; Burpees; Smurf Jacks

 Ring of fire Merkins: 10, 9, 8, audible….final round = 5 Diamond Merkins

MARY:

ATMs x 20

Box Cutters x 20

Count off and name-o-rama

BOM:

Ecclesiastes 4:9-12

Two are better than one, because they have a good return for their labor: If either of them falls down, one can help the other up. But pity anyone who falls and has no one to help them up. Also, if two lie down together, they will keep warm. But how can one keep warm alone? Though one may be overpowered, two can defend themselves. A cord of three strands is not quickly broken.Want to focus on the part about “two can defend themselves”. As men, we are constantly attacked by the world: lures of power, greed, money, lust….are everywhere. While most of us don’t like to talk about our feelings or our struggles I encourage each member of the PAX to lean on each other in times of need. Chances are one of us has dealt with your problem at some point and can help. It’s biblical in marriage and in friendships – 2 are stronger than 1. That means holding each other accountable – even when it’s hard. If we want to be true men of impact that means we sometimes have to do the hard thing and look a brother in the eye and let him know he’s making a mistake. Let’s use that to our advantage and help lift our brothers up who need it today.