F3 Knoxville

Category: The Dog Pound

Proverbs 23:13

THE SCENE: 42 and cool
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
5 cherry pickers

8count Motivators

THA-THANG:
mosey to the boat ramp and partner up. One Partner will stay at station one and run to station two and back then switch. Each station has three exercise and all three must be complete before you are able to move forward to the next station. After you both run up to station two, partner one will run up to station 3 and back and you will switch and so on… all the way up to station 4. Then you run back down the stations.

  • station 1:
    • Bobby hurley’s
    • plank jacks
    • SSH
  • Station 2
    • Burpees
    • Gas pumpers
    • Pickle Pounders
  • Station 3
    • Shoulder taps
    • merkins
    • jumps squats
  • Station 4
    • V-ups
    • pull ups
    • Knees to chest

MARY:
fellowship mosey back to the AO and finish with MOTIVATORS

COUNT-OFF & NAME-O-RAMA
Use the TAGS on right-side to record PAX (BE SURE TO INCLUDE YOURSELF) in attendance. Be sure to select the AO in CATEGORY above TAGS and then delete these notes!
CIRCLE OF TRUST/BOM:
Insert the WORD here.
MOLESKIN:
Insert any personal comments, notes, devotion content, etc.
ANNOUNCEMENTS:
Nov 5 is brolimpics

Google is downrange for 2 weeks let’s have is back and have some Q’s going.

Deck of Death

THE SCENE: 34 and clear
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Mossey to the Thunder dome. Circle up.

20 x ssh

10 x imperial squat walker

5 x cherry picker

20 x merkins

THA-THANG:
Deck of Death – War Style

Split up into 2 groups.  each member of the group battles the corresponding group member and pulls a card for the deck of death. High number wins. High number can either choose to do exercise on the card or take a lap. Up to the winner to decide.

Each card has a exercise on it. Royals are 25 repes. Singles are the number plus 10. Ace are 100 reps. Jokers = 25 Burpees ( pax loved this )

Rince and repeat until time is called
MARY:
10 x WW2 sit ups ( thanks Madoff)

20 x Flutter kicks

20 x Merkins

CIRCLE OF TRUST/BOM:

Win the AM battle. Get those feet out of the fartsack and get better in the gloom.

https://www.goodmorningamerica.com/gma3/video/faith-friday-fitness-fellowship-faith-make-f3-91516568

 

 

ANNOUNCEMENTS: 

Bro-Olympics

https://docs.google.com/forms/d/e/1FAIpQLScjU7GAI5yQ16cFCo64lJXR7NMggSAXJ0X4XQQIuMCipam2yA/viewform

 

Cancelled Boat show = Google led Beatdown

THE SCENE: 43 and cool!
F3 WELCOME & DISCLAIMER  12 of Dog pounds finest made a great decision and decided to join yours truly instead of my canceled boat show in Tampa Bay due to Hurricane Ian.


WARM-O-RAMA:
Mosey to Thunderdome and circle up

20 x SSH

10x Imperial Squat Walkers

20 x Baby arm circles

5 x  Cherry Pickers

Welcome to @Unibrau x 10 Burpees

THA-THANG:
Started off with a modified version of Prison Merkins

  • Start at 1 and go to 10 after each rep GBS (Google Bun Shapers) all to the other side of the court. Do next set of prison merkins and then return back doing Gracho Walk. Halfway thru modified Gracho walk to High Knees and butt kickers.
  • Mosey back across Northshore and head to Guard Rale for a set of 10 in cadence Derkins
  • Mosey to Backbone and knock out 5 stick pull ups
  • Mosey to the top of the road near picnic tables to the baby hill
    • 7-1 Ladder with Squats and the bottom and Merkins at the top. Crawl Bear to the top.
  • Mosey back to Backbone for 5 strict pull ups
  • Mosey back to Guard rail
    • 10 Derkins
    • 10 Inclined Merkins
    • 10 Dips
  • Mosey back for Mary
    • @iBeam lead a string of exercises while Q was getting his phone

 

CIRCLE OF TRUST/BOM:
Keep giving the gift of F3 to other men in our community. Emotional Headlock any  HIM in waiting and lets get them in the Gloom!

Keep everyone in the path of Hurricane Ian in your prayers.

Just Another AO-Q

THE SCENE: Weather could not be better for a AO-Q Handoff
F3 WELCOME & DISCLAIMER
WARM-O-RAMA: Some motivators got us started and we finished with DogPound cherry pickers. The men were then given a challenge to not drop the football with Blindside’s name on it…and they could not hang on to it for too long. Burpees was the punishment.
THA-THANG:
Mosey to the base of the stairs then a MudPuppy special. 25 of six different exercises with a lap around the island in between each one. Merkins, Squats, LBC’s, CDD’s, SSH and Lunges.

Google then took over as Q. Brought us up past the Rock for some planks and then to the backbone. Split into two at the backbone and did a lil pull up action and some Bernies to the top with Merkins and Squats. Finished with 7’s up the baby hill – burpees and BBS.

MARY:
Flutters and stuff.
COUNT-OFF & NAME-O-RAMA
21 in attendance
CIRCLE OF TRUST/BOM:
Don’t wait for a reason to show up in the gloom. By then its too late.

ANNOUNCEMENTS:
2nd F lunch at Shrimp dock TODAY at 11:20. Also, Bro-lympics are coming up.

Distance matters and mumble chatters with Airtaps

THE SCENE: 70 hot
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Mosey to the boat dock with lunges and a fellowship mosey
THA-THANG:
partner up, 4 stations a little farther apart than normal. each station has three exercises and you have to complete all three before you move on to the next. When you get to the top of the ladder go back down.

  • Mountain Clumbers
  • Pickle Pounders
  • Monkey humpers

 

  • Burpees
  • Iron Mikes
  • Welsh Dragons

 

  • CCD
  • Hand Release Merkins
  • Shoulder taps

 

  • V-Ups
  • Air Taps
  • BBs

MARY:
WW1 Sit ups  and hello dolly’s

COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
Insert the WORD here.
MOLESKIN:
Insert any personal comments, notes, devotion content, etc.
ANNOUNCEMENTS:
Flag handoff Thursday