F3 Knoxville

Category: The Dog Pound

CMU Suicides is DEFINITELY Something You Love

THE SCENE: Pretty chilly, but ok. 

F3 WELCOME & DISCLAIMER: Done and Done Semi-OK

WARM-O-RAMA:

Blindside’s Standard Warm-up: 

SSH IC x20 | LBAC x10 IC each way | Little of This, Little of That | Windmills IC x10 | Tempo Squats IC x10 

THA-THANG:

DogPound CMU Suicides: Mosey with CMUs to Marina parking lot. Drop CMUs at the entrance (Off to the side per La-Z-Boy, as there could be cars… and there were). Run to first light pole do 1 rep of three exercises, return to CMU to do 1 Curl-Press. Run to the second light pole and do two reps of the exercises and return to CMU for 2 Curl-Presses. Repeat up to 5. After the set of 5 Curl Presses, grab CMU and mosey to the last light pole you went to. This is now your starting point for Round 2. 3 Rounds. 

  • Round 1:
    • Burpees 
    • Jump Squats 
    • Merkins 
  • Round 2: 
    • Burpees 
    • Imperial Squat Walkers 
    • Diamond Merkins
  • Round 3: 
    • Burpees 
    • Jump Squats 
    • Merkins 

MARY:

She didn’t show up this morning, like most of the rest of the DogPound regulars… 

COUNT-OFF & NAME-O-RAMA

3 HIMs; 0 FNGs

Blindside, La-Z-Boy, Inspector Gadget

CIRCLE OF TRUST/BOM:

“If you don’t give 100% on something you love (family, friends, etc.), how much are you going to give when it is something just as important, but is something you just ‘like’?” -Coach Prime (Deion Sanders to his team at Jacksonville State)

Matterhorn Circuit

THE SCENE: 39 degrees Fahrenheit, slight breeze – no sweatshirt needed
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

  • SSH IC x 25
  • Tempo Merkins IC x 15
  • Tempo Squats IC x 10
  • Cherry Pickers (Dog Pound Style) IC x 5

THA-THANG:
Indian Run to Matterhorn & Battle Buddy up. Travel to each cone between Speed Hump and the Pav-a-lon.

  • Partner Merkins x 20
  • Pull-ups/Knees to Chest x 20
  • Reverse Lunge up Matterhorn
  • 25 Squat Hops
  • 11’s – CDD’s & Dips
  • BC down hill
  • R&R for time

MARY:

  • Flutter Kicks IC x 20
  • Spidey Stretches

COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:

Arguing with your wife is like reading the EULA on the internet. You get part way through and just agree… This month there is a call out from F3 to take the M out for a nice date. Let’s take the wife out!!

Link to podcast here: https://soundcloud.com/f3nation/stuff-worth-trying-podcast-episode-23?utm_source=clipboard&utm_campaign=wtshare&utm_medium=widget&utm_content=https%253A%252F%252Fsoundcloud.com%252Ff3nation%252Fstuff-worth-trying-podcast-episode-23

MOLESKIN:

Ribbed disappears at 615a sharp. Aladdin has wheels and we found out that a CDD is a dip according to Trunk.

ANNOUNCEMENTS:
Check the email.

Holiness is Not a Trait. It is a Result

THE SCENE: The weather outside is the weather. 

F3 WELCOME & DISCLAIMER: Did this very well.

WARM-O-RAMA:

Blindside warm-upy things (I do the same warm-up every time I Q, pay attention). 

THA-THANG:

Tennis Courts: Each court has a different routine. Both are explained and PAX chooses where to begin. When one is finished, complete the other one. Repeat each routine 5 times. 

  • Routine 1: 
    • 5 Burpees to start 
    • Shuffle along baseline right to left
    • Sprint diagonally to net shuffle along net right to left sprint diagonally to far baseline
    • 5 Burpees 
    • Retrace steps, shuffling left to right this time
    • 5 Burpees at the start
  • Routine 2: 
    • 10 Merkins at the first corner
    • Lunge down baseline
    • Sprint to the opposite baseline along the sideline 
    • 20 LBCs at baseline
    • Lunge to net
    • Bear Crawl to the middle of the net
    • 10 Squats
    • Bear Crawl back to the sideline
    • Walk back to start

Tennis Court Kraken: Grab a CMU. Kraken consists of completing an exercise, taking a lap around the outside of the fence, passing your previous station, and going to the next. All exercises are 20 reps. 

Stations:

  • Merkins
  • 4 ct. Flutter Kicks 
  • OH Press
  • 4 ct. Hello Dolly
  • Squats 
  • Calf Raises
  • LBCs
  • Imperial Walkers 

MARY:

Back and forth between Squat and Merkin Ring of Fire 

COUNT-OFF & NAME-O-RAMA

20 HIMs; 1 FNG (Squeakers); 5 PreRuckers; 1 PreRunner; Several Kotters

CIRCLE OF TRUST/BOM:

Holiness isn’t a trait. It is a result.

Lappin It Up @ Dog Pound – 2-10-22

THE SCENE: Colder than the forecast indicated.  Clear skies showcasing a few planets and more than one shooting star
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Feet together – touch toes – 20 count; feet apart – rigth, left, middle – 20 count for each; Grady Corns IC x 5; Cuckoo Clocks OYO x 10; Neck Rolls x 5 each way; Grady Corns IC x 5; LBAC IC x 5 each way; Tempo Merkin IC x 5; Down Dog – 20 count; Tempo Squat IC x 5
THA-THANG:

Mosey across Northshore to the Dog Track for a Seabiscuit-style workout where all PAX performed each of 4 exercises according to the prescribed rep count for each round, and then followed that with the prescribed number of laps around the track for each round.  

Exercises – Merkins – Air Squats – Windmills – Dead Bugs

Round 1 – 25 reps, 1 lap

Round 2 – 20 reps, 2 laps

Round 3 – 15 reps, 3 laps

Round 4 – 10 reps, 4 laps

Time was called with PAX spread out all over the track at various stages of the challenge.  All were accounted for and then moved back to the AO

MARY:
Flutter Kicks back at the AO – 4-count to 30
COUNT-OFF & NAME-O-RAMA
10 – Frosty, Mayberry, Earmuffs, La-Z-Boy, Goat Dish, Ribbed, Submarine, Snitch, Trunk
CIRCLE OF TRUST/BOM:
A lyric from the 1994 Soundgarden song, “Fell On Black Days”

“So don’t you lock up something that you wanted to see fly”
MOLESKIN:

ANNOUNCEMENTS:
Asylum CSAUP Saturday 2/26

Thunderdom in the cold

THE SCENE: 28 and COLD
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
20 SHH

5 Cherry pickers

Tubthumping

THA-THANG:
Pick up CMU and mosey over to the ThunderDome and partner up for a DORA. 100,200,300 count of an exercise while a partner burnie down to the other end and does 5 squat jumps and mosey back.

  • Curls
  • OHP
  • Rows
  • next set
  • over the block taps
  • step ups
  • merkins

MARY:
no time

CIRCLE OF TRUST/BOM:
psalm 23 -the lord is your Shepard.

MOLESKIN:
Insert any personal comments, notes, devotion content, etc.
ANNOUNCEMENTS:
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.