F3 Knoxville

Category: The Dog Pound

New Year’s Resolutions, I mean Goals

THE SCENE: Insert info about the weather, etc.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH x 15
Cherry Pickers x 5
Merkins OYO x 10
Tempo Squats x 10
Stretch OYO

THA-THANG:
January Accelerate WOD (30 minute timer)

At the Tennis Court with CMU
150 Curls
125 Heavy Squats
100 OHP
75
50 Thrusters
25 Blockees

MARY:
7’s on the tennis court (BBS and Merkins)

CIRCLE OF TRUST/BOM:
Talked about the need for resolutions, scratch that “goals”. It’s important to set goals and track them.  Setting goals and failing to meet them is ok.  It’s better to attempt goals, then to muddle along without a purpose.

ANNOUNCEMENTS:
F3 Smokies Convergence is 1/7/23 at Bombshelter in Alcoa.  Start time 7am.

Murph – Dogpound edition

THE SCENE:  Nice and toasty 53
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
20  SSH

Stretching

THA-THANG:
Murph

1 mile run

100 pull ups

200 Merkins

300 Squats

1 mile run

MARY:
No time

CIRCLE OF TRUST/BOM:

LT. Michael P. Murphy
United States Navy (SEAL)
May 7, 1976 – June 28, 2005

LT. Michael P. Murphy (SEAL) was the officer-in-charge of a four-man SEAL element in support of Operation Red Wings, tasked with finding a key anti-coalition militia commander near Asadabad, Afghanistan. Shortly after inserting into the objective area, the SEALs were spotted by three goat herders who were initially detained and then released. It is believed the goat herders immediately reported the SEALs’ presence to Taliban fighters.

A fierce gun battle ensued on the steep face of the mountain between the SEALs and a much larger enemy force. Despite the intensity of the firefight and suffering grave gunshot wounds himself, Murphy is credited with risking his own life to save the lives of his teammates. Murphy, intent on making contact with headquarters, but realizing this would be impossible in the extreme terrain where they were fighting, unhesitatingly and with complete disregard for his own life moved into the open, where he could gain a better position to transmit a call to get help for his men.

Moving away from the protective mountain rocks, he knowingly exposed himself to increased enemy gunfire. This deliberate and heroic act deprived him of cover and made him a target for the enemy. While continuing to be fired upon, Murphy made contact with the SOF Quick Reaction Force at Bagram Air Base and requested assistance. He calmly provided his unit’s location and the size of the enemy force while requesting immediate support for his team. At one point, he was shot in the back causing him to drop the transmitter. Murphy picked it back up, completed the call and continued firing at the enemy who was closing in. Severely wounded, LT. Murphy returned to his cover position with his men and continued the battle.

LT. Murphy fought on, allowing one member of his team (Marcus Luttrell) to escape, before he was killed. For his selfless actions, LT. Michael Murphy was posthumously awarded the Congressional Medal of Honor on October 27, 2007. We honor his sacrifice and memory through The Murph Challenge. Find out more about Michael Murphy at the Memorial Foundation created in his name.

MOLESKIN: 

First time for myself doing the Murph at Dogpound. Wanted to test how this workout would go. We ended up getting a little over 2 miles in, but had to stop the exercises @ the 35 min mark to allow time for the last run. Next time will post a preblast with instructions and we launch at the bell. In order to come close to finishing we need the entire 45 min.

ANNOUNCEMENTS:
F3 Smokies COnvergence on 1/7. Sign up sheet on Slack

New Q sign up process is live

Brief Introduction  Accelerate 2023.

Prepare your minds for Action

THE SCENE: 34 and cold
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

  • 8 rough start Motivators (thanks Mayberry and Junk)
  • 5 Cherry pickers
  • 10 tie fighters forward and backwards

THA-THANG:
Mosey over to the Thunderdome and get a battle buddy

  • 100,200,300 – SSH,Squats,Merkins
  • One partner runs to the end of the long parking lot as the first partner does the rep count and trade off
  • 100,200,300 – Shoulder taps,Iron Mikes,hello dollys
  • Fellowship mosey back to the AO

MARY:
10 count Motivators

Hot yoga

CIRCLE OF TRUST/BOM:
1Peter 1:13-16
MOLESKIN:
Insert any personal comments, notes, devotion content, etc.
ANNOUNCEMENTS:
Convergence January 7th Signups in Slack.

Burning those leftovers

THE SCENE: 34 and dry
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Mosey to the upperparking lot. circle up for some windmills, merkins, squats and stretching

Mosey to the backbone hill with 10 burpees on the way
THA-THANG:
Starting at bottom of the hill

15 x merkins.

run to the top of the hill 15 x CDC

Run to Backbone  3 x pull up 5 x knee up

run back to the bottom. Rinse and repeat till the time is called

MARY:
@earmuffs led us in ab work and we finished with 10 more merkins.. cause we can.

CIRCLE OF TRUST/BOM:
Giving Tuesday. Make sure to give to your favorite charity!
MOLESKIN:
Get comfortable being uncomfortable. Whatever the pain is embrace it. Whether it is cold and rainy or running up that big ass hill.  It will never get easier but you will become better. Embrace the suck. AYE!!!
ANNOUNCEMENTS:
Christmas party and parades this weekend. Sign-ups are on Slack. Make it a great day men!

It’s freaking cold! And my arms don’t work

THE SCENE: Flipping cold (29 deg) for East TN
F3 WELCOME & DISCLAIMER

Welcome back Ratchet!!!0

WARM-O-RAMA:
SSH IC x20, Cherry Pickers IC x5, Some ‘o dis/dat.
THA-THANG:

To the coupon pile. Scoop an appropriate coupon for reps, partner up and carry overhead to the thunder dome.
SLOWDOWNS !
  • curl
  • OHP
  • Tri
  • Throw-in
  • Chest press
  • Lunge
  • Squat Press
  • Sumo Squats
  • Calf Raise
  • V-ups
  • LBCs
Everyone in the circle, pick an exercise to do.
AMRAP while partner runs a lap, picks another circle, does the exercise there and returns.
Circle exercises:
25 Merkins
25 CDD
100 SSH
15 Burpees

MARY:
Ab cycle courtesy of I-beam.
COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:

“What causes quarrels and what causes fights among you? Is it not this, that your passions are at war within you? You desire and do not have, so you murder. You covet and cannot obtain, so you fight and quarrel. You do not have, because you do not ask. You ask and do not receive, because you ask wrongly, to spend it on your passions.” ‭‭James‬ ‭4:1-3‬ ‭ESV‬‬ https://bible.com/bible/59/jas.4.1-3.ESV
I have what I would call a great marriage. My wife and I love each other, our children know that and know that we love them. We work hard together, we are generous with our time and resources, serve in our local church and schools and try to love those around us as best we can. We recently had an extended argument, which is unusual for us. This lasted for several days and brought with it several uneasy night sleeps, multiple disjointed exchanges, and a few hurtful words. It doesn’t take much, even in a great marriage for any of us to start feeling like things are “off,” and, if you’re anything like me, for us to start feeling as if we’re not getting what we “deserve.”
That is James’ whole point in this passage. We want things, and often feel as if we deserve, or even are owed things. Blessings, success, accolades, promotions, respect, love, intimacy, even just fun. When we don’t get what we think we “deserve”  it’s easy to get frustrated, even bitter. Quarrels, strife, anger follow quickly.
Sometimes we even ask for these things, or negotiate for them, or explain why we must have them. How often when we do this are we altruistic? How often when we do this are we looking for someone else’s benefit? How often, on the other hand, are we just being selfish. I want what I want and I want it now. In all reality, what I deserve is Hell and death. Anything better than that is a blessing, a gift.
I don’t deserve my wife, I don’t deserve my great marriage, I don’t deserve my great kids, and I don’t deserve you men. I certainly don’t deserve Jesus sacrifice on the cross to pay for my selfish, boneheaded stupidity. That’s the beauty of gifts that are freely given out of love and sacrifice, we don’t deserve them and so we, at least should, appreciate them that much more.
Look at what you have been striving for lately that you think you “deserve“ and reevaluate whether that’s true or if it’s just some stuff that you want. On the other hand, look at the gifts in your life that you don’t deserve and choose to appreciate them more.

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MOLESKIN:
T-claps to the men that showed. This is the time of year we start thinning out. Everyone needs to be pushing hard to keep the PAX together and lock shields..
ANNOUNCEMENTS:
None.