F3 Knoxville

Category: The Dog Pound

Counting and counting

THE SCENE: 58
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
15 SSH

5 Cherry pickers

4 burpees

15 grady corn
THA-THANG:
Insert information about the workout.

  • Mosey to the ice palace on the base line
  • 100 Squats
  • 200 BBS
  • 300 SSH
  • Run to the base line and back 3 times

Mosey to the tenis courts

  • 100 Squats
  • 200 BBS
  • 300 SSH
  • Run to the base line and back 3 times

MARY:
stretching and some pickle pounders and hello dolly
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:
Galations 5:1
MOLESKIN:

ANNOUNCEMENTS:
Prayer for WaxJob – Tweetie – Ribbed

El Kraken tiene diez tentáculos

THE SCENE: 55 degrees, beautiful morning
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH and other stuff
THA-THANG:

grab a CMU and mosey to the Thunderdome
1) overhead press x20
2) tris x15
3) clean and press x10
4) curls x20
5) am swings x15
6) bear crawl to center
7) CMU Merkins x20
8) CMU Bench presses x30
9) CMU decline Merkins x15
10) Mary Catherine Gallaghers x10

Take a lap around the rink after each exercise. Once you hit every exercise, repeat but do two laps between exercises.

Leave CMU at wall and mosey to the track and do a lap. Must stop along the lap 10 to do 5 Merkins each stop.

mosey back to AO

MARY:
No time
COUNT-OFF & NAME-O-RAMA
9 PAX
CIRCLE OF TRUST/BOM:
Be the person God meant you to be. People are always watching, make sure you don’t give people the wrong idea of what a Christian should be.
MOLESKIN:
It was great to see some familiar faces out there this morning. Repeat, full tank, proton. I tried a little something different but kind of the same this morning. We had no FNG to introduce and get to know so I asked repeat to give us a little something about himself. Never knew how he got his name.
waxjob shared with us his situation with taking on children have a relative that passed away. Waxjob truly is a HIM in every sense of the word. Junk prayed for him and for Ribbed’s wife as we finished up the work out. We are planning on some meals for Waxjob as they transition to a larger family
ANNOUNCEMENTS:
Non-mentioned, but we have the Hardship Hill next weekend

Two Krakkens but they were half Krakken’s so I guess that equals one Krakken

THE SCENE: The gloomy fog was thick this morning on the drive in but the sunshine of the PAX’s attitude made it all go away
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
warmup stuff
THA-THANG:

Mosey to the bottom of Matterhorn for the half Krakken. It’s completely different than a Krakken, but kind of the same?
LBCs x50, merkins x30, 4ct SSHx50, dry docks x40

Do one set of exercise and run up to the backbone and do 10 pull-ups and run back to go to the next exercise.

when we get bored with it, mosey to the steps below Dwayne Johnson.
Do toe tap squats x20, Burpees x15, curb dips x20 toe touch Merkins x20
after completing each exercise run up to Dwayne Johnson and back.
On the mosey we will took a burpee break of 5 burpees. We did an Indian run back to the AO. We got back a little sooner than I thought so we ended up doing some side shuffles, high knees, and Bernie Sanders to finish off the time.

MARY:
We got back in time to do a little better flutter kicks, LBC’s and side crunches.
COUNT-OFF & NAME-O-RAMA
12 including one FNG (Superfly)
CIRCLE OF TRUST/BOM: Today I talked about the importance of the second F. Fellowship. I went over a brief brief history of why F3 was created. The fellowship part of our group is very important. As we get older we lose friends that we grew up with and find ourselves more and more isolated. It’s very important to connect with other men moving in the same direction… Forward. Learn from each other, laugh with each other, and become better men with each other. I encouraged everyone to step outside of just the work out and connect with lunches, gatherings, other activities with F3 brothers. It’s through those that we really glue those are much needed relationships together.

MOLESKIN:
Tweet-E and I reminisced and shared with the packs are encounter with the motorcycle couple down at the Pavalon. I’ll leave it at that
ANNOUNCEMENTS:
Hardship Hill, lunches

Matterhorn-again

THE SCENE: 62 and cool
F3 WELCOME & DISCLAIMER – yep
WARM-O-RAMA:
5 cherry pickers

25 SSH

15 Grady corns

15 baby arm circles forward.

15 baby arm circles backwards

Mosey to the bottom of Matterhorn
THA-THANG:
Partner up

  • Dora exercise – pair up doing 100 Merkins, 200 BBS, 300 Boby Hurlie’s

Mosey to around the hill

Route 66 with Alligator merkins at each light

mosey back to the AO with some Fellowship mosey sprinkled in.

MARY:
20 Pickle pounders

25 hello dollies

COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
1 Pet 3:7
Likewise, husbands, live with your wives in an understanding way, showing honor to the woman as the weaker vessel, since they are heirs with you of the grace of life, so that your prayers may not be hindered.
MOLESKIN:
live in understanding so your prayers are not hinders.
ANNOUNCEMENTS:
you know

Raw-ish

THE SCENE: 68 and cool still humid
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
20 SSH

5 Cherry Pickers

10 merkins

THA-THANG:
Get a coupon mosey to the outhouse. Tabata workout four sets with 50 seconds on and 10 seconds

  • curls
  • Freddy Mercury
  • Hernia
  • OHP
  • Box Jumps
  • No hand get-ups
  • Wall squats
  • LBC with CMU
  • Merkins
  • Squat Thrust

MARY:
None

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:
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.