F3 Knoxville

Category: The Dog Pound

A Break In The Storm @ DogPound 4-12-22

THE SCENE: Wet with frequent lightning and thunder right up until go-time, when it all dissipated to provide us with a perfect 40 minute window of mostly rainless workout weather
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH IC x 20; feet together touch toes 20-seconds; LBAC IC x 5 each way; grab a CMU and mosey across towards the Thunderdome
THA-THANG:
EV.1 – Abs Circuit – 4 exercises > 30 seconds of work / 15 seconds of rest > 4 sets of each before moving to the next > 20 seconds recovery between exercises

1 – Elbow Plank

2 – Flutter Kick

3 – Freddie Mercury w/ full range of motion (we turned the FM into an actual ab exercise instead of a race to see how quickly one can turn his neck back and forth – in standard BBS position, the left foot is raised until the knee meets the right elbow.  Shoulders and foot are then returned all the way back to the ground before switching sides).

4 – Dead Bug

EV.2 – CMU Circuit – (performed at the center circle of the Thunderdome) 8 exercises > 20 seconds of work /  10 seconds of rest > 5 sets of each before moving to the next > 30 seconds to jog to the baseline of the Thunderdome and Bernie back to your CMU

1 – Curl

2 – Toe Tap Block-Overs

3  – Thrusters

4 – Burpee Block-Overs

5 – Single-Arm Shoulder Press (sitting or standing)

6 – Deadlifts

7 – American Hammers w/ CMU

8 – Hip to Halo

MARY:
Booked it back to the AO w/ CMU’s to make it on time
COUNT-OFF & NAME-O-RAMA
5 total with 2 early departures for “meetings”
CIRCLE OF TRUST/BOM:
1 – make Easter meaningful this year.  The culmination of events that occurred on this week so many years ago is the most important happening in all of human history.  Don’t overlook it.  Understand and appreciate the sacrifice that was made, and consider Jesus’s invitation to “come to me”.

2 – Big props to all the Men who’ve toughed it out through the winter months.  As the temps increase so will the size of the COT.  Give yourself a pat on the back if you’ve maintained consistency throughout the cold season.

MOLESKIN:

Matthew 11: 28-30 – Come to me, all who labor and are heavy laden, and I will give you rest.  Take my yoke upon you, and learn from me, for I am gentle and lowly in heart, and you will find rest for your souls.  For my yoke is easy, and my burden is light.

ANNOUNCEMENTS:
The Flag is being passed at The Equalizer this Friday, April 15th, at 0530.  Be there.

Slap your wife’s ass

THE SCENE: Perfect F3 wearher
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

  • SSH
  • Cherry pickers @ Dog# speed
  • Imperial walkers

THA-THANG:

Mosey to the base of Matterhorn

20 of each at the bottom

  • LBC
  • Rev crunch
  • Heels to heaven
  • Dead bug
  • BBS with twist

Mosey to pull up bars

  • 5 pull ups
  • 20 merkins

Rinse and repeat

At completion mosey back to the AO
MARY:
Hello Dollys
COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
As the title says, go home and smack your wife’s ass. While this may also get you a smack in the face, the point is to make your wife know you still want her. I don’t know your wife’s love language, I know my wife’s isn’t to be smacked on her ass.  But we as men fall into a cycle of work, parenting, rest, do it again. A lot of marriages end up as cohabitation, coparenting, roommate type relationships, and that’s not what God wants for us. He wants us to have a passion for our wife’s. He wants us to love them, desire them, and want them intimately. We all had to work to win the women we married, so go home and remind them of that, remind them that you still desire them and love them.

If you do chose to randomly go home and smack your wife’s ass, let us know how that worked out. You never know unless you try.
MOLESKIN:

We seem to be missing a lot of brothers at the Dog# lately. I know we’re all busy and have a ton of other things going on, but let’s get back in the gloom. Also shout out to Cowboy who was downrange from Nashville

ANNOUNCEMENTS:
Prayers for daughters going through some medical issues and other struggles. Prayers for girl dads as we raise these young women to hopefully see what love and marriage looks like. PS they watch how we treat our wives.   Prayers for our PAC who were MIA.

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.