F3 Knoxville

Category: The Dog Pound

DP Mini Seabiscuit

THE SCENE
57 and cloudy

Welcome and Disclaimer

THE THANG

COP
Side Straddle Hops x 20 IC
Baby arm circles x 10 IC (forward and backwards)
Imperial Walkers x 20 IC
Hillbillies x 20 (imperial walkers using same side arm and leg)
Mosey to the hockey rink

Building Blocks
Pick a battle buddy
5 Stations:
– Reverse Lunges x 5 each leg
– Squat Jumps x 5
– Merkins x 5
– Big Boy Sit-ups
– Reverse Pickle Pounders

R1: Stations x 5, one lap around park (0.35 mi)
R2: Stations x 10, one lap around park
R3: Stations x 15, one lap around park
R4: Stations x 10, one lap around park
R5: Stations x 5, one lap around park

Plank it up

Abs
Ab cycle:
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 OYO
Hold feet 6 inches off ground
Box Cutters x 20 IC
Pickle Squashers x 30 seconds (thanks Junk)
Pickle Pounders x 20 IC

COT

Count off and Name-o-Rama

BOM

Pledge of Allegiance

Don’t wish away the days.  Was reminded yesterday how quickly time passes as I sat through my 5th graders graduation. Seems like just yesterday that he was two.

Cherish the moments in life you have. Don’t look back and wish you had done more.

Blockorama

THE SCENE
60 and sprinkles

Welcome and Disclaimer

THE THANG
COP
Big Arm Circles FWD IC x 15 & Backwards
Cherry Pickers IC x 15
Imperial Walkers IC x15
SSH IC x 25

2 Laps to the bathroom and into the cage (mc about what 3/4 speed really is)

Blockorama in the Cage
Everybody grabbed their CMU – a couple of custom tape jobs in the mix

4 Rounds of:
CMU – Good Morning Sunrise Squats -1 min (Renamed Domo Omo Gato Squato – Thanks Junk!)
CMU – Block Rows – 1 min
CMU – Quarter Lunge Press – 1 min switch legs @ 30 sec
Merkins OYO x 25
Bobby Hurley OYO x 25

(Audibled 4th round for 10 reps ea exercise)

3 Rounds of:
CMU – Colt 45’s – OYO
HiLo’s OYO x 10

1 Round of:
Blocktanamo

Abs
6 Min MARY – Dealer Choice
BOM
Forgiveness. We can give it, but we can’t truly receive it unless we ask for it.

MOLESKIN
The PAX did great with the CMU workout. Not a lot of running in a La-Z-Boy planned workout! Colt 45’s left us all with trembling arms and HiLo’s inflicted some court burn on our elbows to remember the VQ by. Great day to get better together!!

Let’s Mosey

THE SCENE
62 and Clear

F3 Intro and Disclaimer

THE THANG
COP
Side Straddle hops – IC 20x
Big Arm Circles, low and back – IC 10x
…and reverse – IC 10x
Calf Raises on the curb – IC 30x
Merkins – 20x

Let’s Mosey
Partner up and run to the Outhouse
Dips – oyo 30x
Run to the Fork
Burpees – oyo 20x
Run to the Speedbump
Carolina Dry Docks – oyo 30x
Run up to the Gravel Parking
Full Squat Jumps – oyo 30x
Run to the Small Shelter
Dips – oyo 30x
Run to the End of the Road
Big Boy Sit-ups – oyo 30x
Run back to the top of the hill
Iso Squats – IC 30x
Run to the Marina Office
Merkins – oyo 20x
Run on the sidewalk. For each dock ramp encountered, mosey forward down and backwards up to end mosey at Little Everest.
Sprint up Little Everest and partway across upper lot, plank it out, mosey back down – 3x
Mosey back to AO, finish mosey with a sprint from speed bumps to the tennis courts.

Total Mosey: 2.5 miles, 280 vertical feet or ~19 stories, 6,000 steps and 1100 calories.

ABS
Hello Dolly’s – IC 20x
Flutter Kicks – IC 30x
COP
Pledge of Allegiance
Number Off and Name-O-Rama

BOM
Be intentional to show unselfishness, kindness, and good will.  A challenge was made for each HIM to do three intentional acts of kindness today.  Go out of your way to spread God’s blessings.
MOLESKIN
The Dog Pound delivered some new views this morning as we explored some unchartered roadway and sidewalks.  Average turnout allowed for some good mumble-chatter.  The PAX left it all out there today.  …time to get some breakfast and recharge.

Arm Burner

THE SCENE
47 and clear

Welcome and Disclaimer

THE THANG

COP
Side Straddle Hops x 20 IC
Big arm circles x 10 IC (forward and backwards)
Burpees x 5
Imperial Walkers x 20 IC
Mosey up the road to the pavilion

Upper Body – 4 rounds
ATM’s
Alternating shoulder taps x 10 IC
Tempo melons x 10 IC
Merkins x 10 IC
Dips x 20 IC
Abyss Merkins
One half on one bench, other half on other bench
Elevated feet dips x 20 IC

Mosey to boat parking

Ascending curb crawl
Start at 1 and finish at 13
Planks when complete

Mosey to rock pile

Bicep curls, shoulder press, tricep curls
Start at 1 each, progress to 7 and back down

Mosey back to parking lot

Abs
Ab cycle:
Flutter kicks x 10 IC
Hold feet 6 inches off ground
Hello Dolly’s x 20 ICe
Hold feet 6 inches off ground
Reverse crunches x 15 IC
Hold feet 6 inches off ground

COT
Count off and Name-o-Rama

BOM

Pledge of Allegiance

“For I do not understand my own actions. For I do not do what I want, but I do the very thing I hate.”
‭‭Romans‬ ‭7:15‬ ‭ESV‬‬

Daily reflection – reflect on the day’s events so you can identify areas in your life that need aligning

Prayer requests

Ratchet Tried to Kill Us!

THE SCENE
60 and Damp

F3 Intro and Disclaimer

Pledge of Allegiance

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
Hand Release Merkins x 15 IC
Squat x 15 IC

Squats x25 IC
1 Burpee OYO
Fist Bump Partner Merkins x20
2 Burpees OYO
Wall Sit x1 minute
3 Burpees OYO
Mosey to Little Everest
Bear crawl to top
4 Burpees OYO
Crab walk to bottom
5 Burpees OYO

Squats x25 IC
6 Burpees OYO
Fist Bump Partner Merkins x20
7 Burpees OYO
Wall Sit x1 minute

Mosey to Little Everest

Bear crawl to top
8 Burpees OYO
Crab walk to bottom
9 Burpees OYO

Indian run to long hill

Run up hill
1 Burpee, increase by 1 each time up hill (1, 2, 3)
Run down hill
15 merkins, decrease by 5 each time down hill (15, 10, 5)

Mosey to flag for Mary

Mary
Dealer’s Choice

COT
Count-off and Name-o-Rama

BOM
Be obsessively organized.