F3 Knoxville

Category: The Dog Pound

First 2017 Mosey at the Dog Pound

The Scene: 53 damp as the rain had just moved through

F3 Welcome and Disclaimer

WARM-O-Rama:

Mosey to the bottom of Matterhorn

50 4ct x IC Mountain Climbers

25 4ct x SSHs

The THANG:

Up the Matterhorn, down the Matterhorn, and back up again

Circle back to pick up the 6 and Mosey to the Pav-a-lon

50 x OYO Pull-ups

50 x OYO Toes to Bar (sub Imperial Walkers when needed)

50 x OYO Squats

Mosey to the upper parking lot and Battle Buddy up

Baby DORA

50 x Burpees

100 x Domo Arigato Squats

200 x Merkins

300 x LBCs  (you only get wet once)

AB-O-Rama:

Merkin Ring of fire

Name-O-Rama

BOM:

With New Years here and everyone making New Years resolutions here is mine: “I am 3rd.”  While there are physical and personal goals I want to meet this year, the biggest and most challenging is to remember “I am 3rd.”  What that means in order is 1. God, 2. Family, friends, F3 Brothers, and strangers, 3. Me.  In our world where it is all about me, me, me, to put others before oneself is a challenge but what a wonderful blessing for the recipients, and prime example of Jesus.  We have been a recipient of Jesus putting God first, others even his enemies second, and himself third.  I can think of no better example to follow than his leadership.

Every time I go to read the Bible with my son, he wants to read his favorite verse.  He just turned 7. His favorite verse is Philipians 4:13 which is perfect for the strength we need to accomplish all our goals, but especially to remember to be 3rd

“I can do all this through Him who gives me strength”

Moleskin: Lots of F3 brothers either fartsacked due to the rain, or the pull-ups.  Prayer request for Amelia whose M will soon have a 2.0, and also for the family in Martin TN  who is suffering through the loss of 2 of their 2.0s in a house fire.

BEAR my burdens

F3 Welcome & Disclaimer

The Scene: 49 deg in the gloom

Warm-o-Rama:

20x SS hops

20x baby arm circles

Mosey to CMU pile

Return w/CMU overhead TO AO

Plank on CMU till ‘six joins

 

The Thang:

Mosey w/CMU to Kory Hill

Alternate 10 CMU curls and 10 CMU squats, while partner bear crawls up hill and bear crawls down the hill. Switch. Repeat twice each partner.

Curls and squats till ‘six finishes

Mosey to Matterhorn w/CMU

Wagon wheel to maintain contact with the ‘six

30 sec recover

Battle buddy up

Stations of 5 burpees, 10 SSHs, 20 squats

Staying together, one partner farmer walks with both CMUs one does bear crawl. Both do exercise and Switch at each station.

At last station leave CMU and run to top. Plank and 10 ‘merkins till the ‘six arrives

Mosey to “pavalon”, do 5 pull ups, 10 dips and 10 squats, repeat for two minutes. Mosey back to top

Plank and 10 ‘merkins until 6 joins

Mosey down get CMU and mosey to sign. One partner carries both CMUs while other actively moseys beside him. Switch after 50 yards. Then, two lines of Slow Indian run w/CMU back to AO.

At AO, 30 sec recover

5 burpees

AMRAP arm curls w/CMU while partner runs 40yards and back. Switch. X2

Mosey to CMU pile to return CMU and back to AO.

MARY:

Ring of Fire-Circle hold up legs ab crunch, each person pushes others legs down till complete circle. Repeat if time allows with jumping over planks.

Count off and Name-o-Rama

BOM:

Often times, especially with our busy lives, we don’t recognize when others need help. The Bible says:

Carry each other’s burdens, and in this way you will fulfill the law of Christ.”

Galatians 6:2

The “law” that Paul is writing about in Galatians is most undoubtedly referring to “love your neighbor”

We need to look for ways to ease our neighbor’s burdens. To search out ways to serve our neighbor. Christmas time is a very stressful time for my M, she suffers from depression and anxiety and it is compounded during the holidays. I usually try and stay away from her and do everything possible at the house to ease her anxiety when she feels bad, but it doesn’t help always. A clean house…What I thought was her burden, was not, she needed affection and attention. As men we try to fix things the way we want or the way we think they should be fixed. My M doesn’t agree. She sometimes doesn’t even want it fixed! She just wants to vent about it.

The point is, we need to ease our neighbor’s burdens not what we think their burdens are.

Be an Idea Man

F3 Intro and Disclaimer

Warm-O-Rama:

Mosey

Around the Worlds

Figure 8s

Halos

Russian Swing

American Swing

 

The THANG:

Mosey to Outhouse (Buy-In)

100x Jump Rope (Buy-In)  – Next section repeat-o 2x

24x Lunge Press

– R/L Side-Jump Hurdles

20x American Swing

– R/L Side-Jump Hurdles

30x High Pull

– R/L Side-Jump Hurdles

10x each Single-Arm Swing

– R/L Side-Jump Hurdles

18x Shelf Reach (pivot)

– R/L Side-Jump Hurdles

16x ToeTaps

– R/L Side-Jump Hurdles

20x American Swing

– R/L Side-Jump Hurdles

100x Jump Rope (Buy-Out)

Mosey to Outhouse (Buy-Out)

MARY:

Flutter Kick

Side Crunches

Boat-Canoe

Some crazy thing that Tank wanted to do – it was hard.

WORD:

Great minds discuss ideas. Average minds discuss events. Small minds discuss people.

Moleskin:

Great workout with Swirlie and Tank – the small group size makes each other better.  Swirlie stuck around for some more KB swings – working on the form.  I don’t think he’s wondering about the 1.5 pood ‘bell anymore.  He want it.  Badly.  Tank, better start swinging the heavier ‘bells – Swirlie is nipping at Tweet-e’s heels!

Sled Full-of-Bricks

The Scene: 62 and Windy

F3 Welcome and Disclaimer

WARM-O-RAMA:

25 x IC SSH

9 x IC BigA Cir Fwd 10 Back

10xIC BabyA Cir Fwd/Back

Arms Out

15 x IC Toy Soldiers

15 x IC Tempo Squat

10 x IC Tempo Merkin

15 x IC Imperial Walkers

The THANG:

Hustle to the CMU Wagon and unload the bricks for fun

Mosey to the Hockey Rink

Stations –

  1. 5 Caterpillar Tap outs
  2. 10 Static Lunge & Curl (CMU)
  3. 15 Bobby Brick Hurley’s (CMU)
  4. 20 Brick Row’s (CMU)
  5. 25 American Hammer – Single Count

Mosey to the Gate

  1. 30 Squats

Rinse and Repeat til the Bell

COT:

Dealer’s Choice ABS

Toto- Hello Dolly’s

Mayberry – Pickle Pounders

Ratchet – Side bend sit-ups “Denise Austin” style

Rocky Tops/Heartbreakers (Name TBD) to finish out the final minutes

BOM:

Shared my Testimony with the PAX. “No one after lighting a lamp covers it up with a jar or puts it under a bed, but puts it on a stand, so that those who enter may see the light. Luke 8:16

Walking in faith can be scary at times, but it is through faith where we will grow and become the HIM’s we were meant to be through the Sky-Q.

Moleskin: We’re still missing the shovel flag, Frosty? We woke up to a beautiful Florida this morning, oddly warm and windy. We finished up right before the downpour. P-Nut was lobbying for a 25 minute show, but we ran over and used every minute. The Bobby Brick Hurley’s were a real crowd please’r and we found the bricks a new home. Nobody walked out with any injuries that they didn’t walk in with, so that’s good. Great day to be a part of this PAX.

Christmas Vacation at The Dog Pound

The scene: Balmy 42, dark and clear

F3 Welcome and Disclaimer

WARM-O-RAMA:
SSH IC x 15x
Imperial Squat Walker IC x 10x
Arm Circles (big, small, front, back)

THE THANG:
Mosey to rock pile
Hot Potato – Battle buddy up and grab 1 rock per pair. PAX sit facing each other. Partner A does BBS with rock and then passes rock to Partner B, who does BBS and passes rock back to Partner A. Rinse & repeat until total of 50 reps.

Mosey to Matterhorn
Climb hill alternating between Lunges x 10 and Frog Jumps x 10.

Mosey to Pav-a-lon
10 sets of the following
Pull-ups x 5x
Dips x 10x
Squats x 20x

Mosey back to AO
Ring-o-fire Merkins
MARY:
Hello Dolly IC x 10x
Flutter Kicks IC x 10x
Boat/Canoe

COUNT OFF / NAME-O-RAMA

BOM: