F3 Knoxville

Category: The Dog Pound

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

Bells and Handstands

THE SCENE
73 and misty

Welcome and Disclaimer

THE THANG
COP
Around the Worlds
Figure 8s
Halos
American Swing
Merkins

The Circuit
4 Rounds for time
x20 Hand Release Merkins
x20 Squats
x20 KB Swings
x20 Second Handstand Hold
x20 Wallballs

MARY
Dealer’s Choice
–  Side Crunches
–  Boat-Canoe
–  Heels to Heaven

COT
Number off & Name-O-Rama

BOM
Be sure to include forgiveness of yourself.  As driven men, we often regret not achieving things or making poor decisions.  We may be quick to forgive others, but often we don’t forgive ourselves.  Work on being cognizant of forgiving yourself this week.

Son of Matterhorn

THE SCENE
76 and humid

F3 Welcome and Disclaimer

THE THANG
COP
SSH IC x15
LB arm circles IC (forward x10, reverse x10)
Big Arm swims IC x20
Michael Phelps IC one count x5
Tempo Squats IC x 10
Cherry Pickers IC x10
Merkins 25 oyo
Calf raises IC x20

Pick a battle buddy and mosey to the coupon pile (2 buddies = 1 pair of coupons)

Mosey past the tavern to the base of the Matterhorn

MATTERHORN
15 Merkins together as a pair at every station (Mod = 10 Merkins)

4 segments: keep doing them while you wait for your partner
1) Base camp – coupon curl, press, tricep
2) Stage one – coupon kettle swing
3) Stage two – reverse crunch, facing down hill
4) Summit – Domo Ari-squato

A stays at base camp doing exercise while B runs to stage one, calls for A to ascend, and starts that exercise. When A arrives, 15 Merkins together, then A progresses to stage 2 while B resumes exercise. Slingshot up the hill together. Once both reach the summit, 15 Merkins and run back to base camp together. Start over with A ascending stage one, continue.

Mosey Back

Abs
Hello Dolly’s x20 IC
LBC’s x60 IC

COT
Number off and Name O Rama

BOM
“Give to everyone who begs from you, and from one who takes away your goods do not demand them back. And as you wish that others would do to you, do so to them.”
‭‭Luke‬ ‭6:30-31‬ ‭ESV‬‬

Today was my oldest daughter’s fifth birthday, and after going to Dads camp this weekend and seeing so many other PAX and their children I came away with a few observations about being a father.

It occurs to me that frequently we influence our children based on our tendencies, our desires, or our need for others to see them a certain way. In doing so, we teach them to act like us (not often very desirable) or we drive them to perform a certain way – success academically, or socially or mostly athletically.

I proposed that the so-called “golden rule” extends beyond being a nice person. I rephrased it to suggest, “teach your children to be the way you would like others to be toward your child.” We should focus on their Christ likeness and less on their genius-ness or studliness. In doing so, hopefully we will see Christ’s reflection when we look at them as opposed to so much of our own.

MOLESKIN
That hill is awful, but the men attacked it and dominated it despite the humidity. We did this once before and it was tougher this time, life is like that sometimes. I was proud of the men for submitting to the workout and pushing each other along.

Everything is Better with Bros and Tunes

THE SCENE
75 and muggy

F3 Welcome & Disclaimer

THE THANG
COP
Swinging arm stretch OYO x10, Hold in hug position
BACs IC x10 forward, IC
BACs IC x10 backward, IC
Upper back stretch—hold for 15 seconds
Chest stretch—hold for 15 seconds
Arm & shoulder stretch—hold for 15 seconds (each arm)
Shoulder stretch—hold for 15 seconds (each arm)

Chumbaburpee
“Tubthumping” by British alt-punk band Chumbawumba
Execute a burpee @ “I get knocked down / But I get up again,” SSH continuously throughout song

(Total burpees = 27)

Mosey to Little Everest, Bernie Sanders to top.

Captain Therkins
At the top, circle up for Captain Therkin (Captain Thors + 5 Merkins) for time
“Started from the Bottom” by Drake (2:54)
“I Know” by Christian hip-hop artist Lecrae (3:16)

(Total = 7 sets done)

Mosey to Docks

DORA Lite
Partner up!
50 merkins – 50 BBSUs – 50 squats
“Gravity” by Christian hip-hop artist Lecrae (featuring J.R.)
“Wake Me Up” by Swedish electronic musician and DJ Avicii

Mosey back to start point

Halo-lujah
PAX get in a circle and keep arms raised.  Pass a CMU around the circle over head. As soon as you pass, execute 10 merkins.
“Fix My Eyes” and “To the Dreamers” by Australian-American pop duo For King & Country (approximately 7 minutes)

La La Leggy
Squats x20 IC
Lunges x20 IC
Drop lunges x20 IC
Squat jumps x20 IC
Calf raises x20 IC
“Can’t Stop the Feeling!” by Justin Timberlake (3:56)

Cash Out
ATMs – Cap’n Crunch

COT
Number off and Name-O-Rama

BOM
Attitude of Gratitude
“It’s not about latitude; it’s about attitude.”
“Are you humbly grateful or grumbly hateful?”

“Therefore, since we are surrounded by so great a cloud of witnesses, let us also lay aside every weight, and sin which clings so closely, and let us run with endurance the race that is set before us, looking to Jesus, the founder and perfecter of our faith, who for the joy that was set before him endured the cross, despising the shame, and is seated at the right hand of the throne of God.”
Hebrews 12:1-2

“Therefore lift your drooping hands and strengthen your weak knees, and make straight paths for your feet, so that what is lame may not be put out of joint but rather be healed.”
Hebrews 12:12-13

“Therefore let us be grateful for receiving a kingdom that cannot be shaken, and thus let us offer to God acceptable worship, with reverence and awe, for our God is a consuming fire.”
Hebrews 12:28-29

MOLESKIN
On a warm and muggy morning, the PAX enjoyed the sounds of America, from Chumbawumba to Drake. Mumblechatter was flowing before the Chumbaburpee commenced; it continued, albeit at a lesser pace, as we worked our way up the Matterhorn and down by the water. We kept moving and got better together.

Matterhorn

THE SCENE
70 and calm

Welcome and Disclaimer

THE THANG
COP
LB arm circles IC (forward x10, reverse x10)
Big Arm Circles IC x20
Cherry Pickers IC x10
SSH IC x15
Calf raises IC x20

Pick a battle buddy and mosey to the coupon pile
2 buddies = 1 pair of coupons

Mosey past the tavern to the base of the big boy hill

MATTERHORN
10 Merkins together as a pair at every station

4 segments: keep doing them while you wait for your partner
1) Base camp – coupon curl and press up
2) Stage one – Squats
3) Stage two – uphill sit-ups/crunches
4) Summit – Rocky jumps (high jump, arms over head…”Yo, Adrian” optional)

A stays at base camp doing exercise while B runs to stage one, calls for A to ascend, and starts that exercise. When A arrives, 10 Merkins together, then A progresses to stage 2 while B resumes exercise. Slingshot up the hill together with Merkins at every station. Once both reach the summit, 10 Merkins and run back to base camp together. Start over with A ascending stage one, continue

Mosey Back

Abs
Hello Dolly’s x20 IC
Box Cutters x20 IC
BB Sit-ups x20 IC

COT
Number off and Name O Rama

BOM
WORDS
“Death and life are in the power of the tongue, and those who love it will eat its fruits.”  Proverbs‬ ‭18:21‬ ‭ESV‬‬

Every one of us can look back in life and, if we consider long enough, come up with one time after another that someone’s careless words (or worse, purposefully pointed ones) profoundly affected us for a long period of time, if not forever.

For me it was mostly peers, but with my dad it would be too much constructive criticism and not enough acknowledgement of a job well done. So what do I do? The same thing, at best. My wife cooks something new, or buys a new plant and the first thing I say, and good-naturedly at that, is how it could be better.

My kids make the same mistake several times, or choose the same bad choice and what rolls of my tongue? Something like “what’s wrong with you?” or worse, “stop acting like a jerk”

“There is one whose rash words are like sword thrusts, but the tongue of the wise brings healing.”  Proverbs‬ ‭12:18‬ ‭ESV‬‬

How easy is it for us to be death bringers instead of life givers. It doesn’t take malice or rage. It happens in a moment of frustration during a project, or in an instant of annoyance at our kids. Our spouses, our children, the people in our lives need us to be life givers.

“A soft answer turns away wrath, but a harsh word stirs up anger.”  Proverbs‬ ‭15:1‬ ‭ESV‬‬

MOLESKIN
There is nothing I hate in all of F3 more than that hill…which is why we had to do it. The men attacked it with vigor and hammered out between 4 and 6 cycles. I was proud of them and the support they provided each other in the gloom. Aye!