F3 Knoxville

Category: The Dog Pound

Touring the Dog Pound

THE SCENE 60s and clear

F3 Welcome and Disclaimer

THE THANG
COP
* Run in place for 1 minute
* Side straddle hop
* Run in place for 1 minute
* Cherry pickers
* Run in place for 1 minute
* High knees + butt kicks
* Run in place for 1 minute
* Walking lunge
* Run in place for 1 minute
* Crossing toe touches

The Tour
Mosey
Incline Merkins x 20
Dips x20
Decline Merkins x10

Mosey
Crab crawl back up hill (now called Kory Hill)
American hammer x20 at top of hill
Rinse and repeat x2

Mosey to bottom of Matterhorn
Squats x20
Reverse lunges x10 each leg

Mosey
Incline Merkins x20
Dips x20
Decline Merkins x10

Mosey to outhouse
Box jumps x10
Calf Raises x10

Mosey back to Tennis Courts
Wind sprints (each doubles line) x2
30 seconds between

Mosey back to AO

Abs
AB circuit:
Flutter kicks x20 IC
Hold feet 6 inches off ground
Hello Dolly’s x20 IC
Hold feet 6 inches off ground
Reverse crunches x10 OYO
Hold feet 6 inches off ground
BBS cross pattern x20 IC
LBC x20 IC

COT
Count off and Name-o-Rama

BOM
“Ships don’t sink because of the water around them.  Ships sink because of the water that gets in them. So don’t let what happens around you get inside and weigh you down” – Unknown

It’s far too easy to allow the circumstances to define who we are and what we believe.  These circumstances can waddle away at our person moving us further and further away from our Father.  We need to continually pivot ourselves toward the Father through study, prayer and reflection to ensure our goal is to glorify God.

Do not love the world or the things in the world.  If anyone loves the world, the love of the Father is not in him – 1 John 2:15

Mosey with Mayberry

THE SCENE 69 and clear

F3 Welcome & Disclaimer

THE THANG
COP
Burpees
Imperial Walkers
Merkins

MOSEY w/ Mayberry
50 tuck jumps
50 mtn climbers
50 lunges up the hill
50 pull ups
50 squats
50 LBCs
50 burpees

THE RANGE
10 Merkins
1 forward roll (add one each round)
Aimed in duck walk
5 celebration jumps
x5

SWAT guys get the girls
50 bicep curls
50 tri extensions
50 Merkins
50 Single leg deadlifts

AO Abs
20 bicycles
20 pickle pounders
20 BBS
20 Russian twists (4ct)

COT
Count-o-rama / Name-o-rama

BOM
My man Frosty, put it on my heart to talk about something we don’t do.  Something that even when we set out to do it we sometimes call an abort or chicken out at the last minute.  My fellow Christians and I are called to witness, or go out and spread the word about our Savior to others.  How quickly we talk about F3, invite other men to F3, wear F3 shirts, post on the F3 site or even post in on our F3 GroupMe, FaceBook, Instagram or whatever, but how often we fail to go out and teach others about Jesus.  Whether it be for societal reasons, or our own personal fears.  (I know I struggle with feeling that I will say the wrong thing and scare people off. ) However, what we need to know is that when we speak about Jesus, He will give us the words he wants us to speak.  He will work in us, through us, and use us to spread His message.

Mark 16:15-16
“He said to them, “Go into all the world and preach the gospel to all creation. Whoever believes and is baptized will be saved, but whoever does not believe will be condemned.”

I don’t want our brothers, F3 or otherwise to be condemned.

MOLESKIN
21 men showed up to go on a Mosey with me today.  I tried to make it challenging, and contrary to the mumblechatter I was NOT trying to have anyone splash merlot. I also wanted to push some of the PAX to try things.  If we go into a challenge thinking we won’t succeed, guess what? we won’t succeed.  When you come around the corner and you see “Burpees 50” or “Pull-ups 50” written on the ground, how do you get better if you don’t try?  I am proud to say that everyone in this PAX tried.  No one gave up and quit, everyone kept moving and working hard.  I give it to the PAX that they went on a Mosey with me and never gave up.

Also “Nice roll Hondo” to my man Junk.

Road trippin’ with Lou Lou

THE SCENE 68 and clear

F3 Welcome & Disclaimer

THE THANG
COP
Forward LBAC x 15 IC
Reverse LBAC x 15 IC
Interval SSH x 10 IC (2 rds)

Choose a rock and then mosey to parking lot

Route 66
Weighted Squats
Curl to Overhead Press

Mosey to Pavilion

Cindy’s Step Cousin Lou Lou
10 min. AMRAP:
Pull-ups x 5
Merkins  x 15
Squats   x 20

Mosey back to AO, return rocks.

MARY
Toe touches              x20 IC (each side)
Mountain Climbers   x15 IC
Plank Jacks              x15 IC

COP
Number Off and Name-O-Rama

BOM
Substance abuse is an epidemic in our country, and especially our region. Do not stand idle while your friends and/or family struggle with this burden. Rather, use every interaction as an opportunity to reach out and be a leader and an example to those around. Don’t leave anyone behind, and don’t leave them where you found them.

Merkin Merkin Merkin!!

THE SCENE 60s and clear

F3 Welcome and Disclaimer

THE THANG
COP
SSH x10 (IC)
Chinooks x 21 (IC)
Merkins x21 (IC)
Arm Circles Forward x10 (IC) & Backward x10(IC)
CMU Burpees x 10 (OYO)

Pick a Battle Buddy
Mosey to Mini Everest with CMU above head

11s
11s at Mini Everest
Diamond Merkins at BottomMerkins at Top

Dora
50 CMU Burpees
100 curl / press
200 Merkins
Audible due to time

Mosey back to start

MARY
Flutter kicks x 20 IC
Hold feet 6 inches off ground
Hello Dolly’s x 20 IC
Hold feet 6 inches off ground
Reverse crunches x 10 OYI
Hold feet 6 inches off ground
Merkins x 20 OYO
LBC x 20 IC

COT

Count off and Name-o-Rama

BOM
“Dreams is what I want to do. My mission is what God put me on my his berth to do.”  Inky Johnson

What is your mission in life?

MOLESKIN
The PAX pushed hard today. Busting out some good mumble chatter as we pushed through lots of Merkins and CMU Burpees. Shoutout to Mayberry going all beast mode.

Heads or Tails?

THE SCENE
73 and clear

F3 Welcome and Disclaimer

THE THANG
COP
Imperial Walkers x 15 IC
Windmills x 15 IC
Cherry Pickers x 15 IC
SSH x 15 IC
Mountain Climbers x 15 IC
Plank Jacks x 15 IC
Squat x 15 IC

Practice Handstand Holds
Handstand hold, suicide run to other side Handstand hold…
Rinse and Repeat 6x

#135 For Time:
21 Merkins 42 Squats
15 Merkins 30 Squats
9 Merkins 18 Squats

Mosey to Little Everest

11’s
Top Burpees
Bottom Merkins
Plank until everyone finishes.
(I called an audible around round 8 as the hill was killer and we were running out of time!)
Mosey back to AO

MARY
Side Crunches
American Hammers (Captain’ would be proud!)
Flutter Kicks
Hello Dolly!
Plank-o-Rama
Stargazers

COP
Number off and Name-O-Rama

BOM
We had a little chat  about DREDD and OBT coming and what it meant that all of us were part of a leaderless organization.   Trust those around us as we try new things to get better together (handstand holds!).  Go use your strength in the community this week!

45+48+48=141 Merkins if you did them all and counted those in the Burpees