F3 Knoxville

Category: The Dog Pound

Over the Wall and Back Again

THE SCENE: Clear, nice,

F3 WELCOME & DISCLAIMER Check & Check

WARM-O-RAMA:

SSH IC x25

Arm Circles IC x10 each way

Cherry Pickers IC x5 

Tempo Squats x10 

THA-THANG:

Grab a CMU and head to the Skatepark for some Dora-time

  • Round 1- partner begins exercises while the other runs to the wall, jumps over, runs along the wall, does a burpee at the end, and returns to partner. Rinse and Repeat until exercises are done
    • 25 Blockees
    • 50  Squat Thrusters
    • 75 Presses
    • 100 Rows
  • MID-BEATDOWN AB WORK!
    • 20 LBCs IC
    • 20 Hello Dollies IC 
    • 20 Big Boys on your own
  • Round 2 
    • 100 Merkins
    • 150 Squats
    • 200 Imperial Walkers 
    • 250 SSH
  • MID-BEATDOWN AB WORK! 
    • 20 Flutter Kicks IC
    • 20 “Grab your ankle” On your own

Return to AO 

  • 15 Curls 
  • 15 CMU Merkins
  • 15 Tricep Ext. 
  • Repeat Once

13 Original Colonies Quiz… Helping out a new U.S. History teacher yesterday at school inspired me to test the knowledge of the group

  • Plank position on CMU
  • One at a time, each of the HIMs goes through and says one of the 13 original colonies
    • Correct Answer: 2 Merkins
    • Incorrect Answer: 2 Burpees 
  • Final Talley: 26 Merkins, 2 Burpees 

-FIN-

COUNT-OFF & NAME-O-RAMA

8 HIMs, no FNGs. 

CIRCLE OF TRUST/BOM:

The Kingdom of God is like a treasure found in a field that a person finds and hides again. Out of joy, goes and sells everything he owns and buys the field. The treasure is discovered by accident and we often encounter the treasure of the Gospel without even looking for it. Many times when we see the treasure of the Gospel, we do not always see them as treasures. What if the person had seen the chest in the field and not opened it? Whether out of laziness or indifference. Do we have enough energy to open the treasure chest of God’s Grace? 

ANNOUNCEMENTS:

CSAUP reminder for Aug. 21st. See Slack for details. 

Fast mosey

THE SCENE: Muggy
F3 WELCOME & DISCLAIMER
WARM-O-RAMA: 

run to shed, SSH, Merkin, cherry picker

THA-THANG:

workout as a group, first one finished frees everybody to fast mosey to next exercise. Everyone worked as hard as they could but we all stayed together.

100 dips

90 merkins

80 LBC

70 squat

60 dry docks

50 imperial walkers

40 iron Mike

30 pull or chin ups

20 reverse crunches toes downhill

10 burpees

Then reversed and added 10 reps

MARY:
Some running and some core work

COUNT-OFF & NAME-O-RAMA
12 strong
CIRCLE OF TRUST:

Christians should be defined by our faith and our actions, not politics party. I’d recommend reading the Bill Haslam book about faith and politics.
MOLESKIN:
Prayers for Blindside’s school, Ribbed’s wife, and Michelle’s husband in ICU

(No) Cones of Shame

THE SCENE: Low 70s and clear. Moon is supposed to be just about full, but must be below the horizon.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
25x SSH IC
5x Cherry Pickers IC
5x Cobra Burpees OYO
15x Rockettes IC
10x Tempo Lunge IC
10x Tempo Merkins IC

THA-THANG:

Mosey to the skate park and partner up for some Dora.
100 V-Ups
200 Squats
300 Shoulder Taps
Flutter kix for the six
Running partner crosses the skate park, vaults over the wall, one burpee, vaults back over and returns to relieve.

Mosey back to the AO and grab a CMU. Line up by the tennis court.
First man in line calls exercise for 25 reps. Run to the light pole and back. R&R.
Exercises called:
Tricep Extension
Squat Thrust
Lawn Mower
Curl
Blockee
That’s about enough… Put up the blocks.

MARY:
25x Flutter Kicks IC
15x Crunches IC

COUNT-OFF & NAME-O-RAMA
9 PAX this morning, not including the maniac who came streaking out of the woods.
CIRCLE OF TRUST/BOM:
I struggled with motivation at work yesterday. I certainly didn’t give it my all. As I lay in bed reflecting, Colossians 3:23 came to mind: “Whatever you do, work heartily, as for the Lord and not for men.” I was working for men yesterday, and men who I didn’t feel necessarily deserved “hearty” effort at the. But the Lord deserves such all the time.

MOLESKIN:
YHC arrived early with a plan to set up some laps at the track. Hopped out of the car and dug around in the back for my cones. Where are they? Oh… I left them at Shamrock last time I Qd over there. Crap. Time to audible!

ANNOUNCEMENTS:
Off the Chain coming up Aug 21! Get signed up!

Blockee Dogs Hang’n by the Totem Pole

THE SCENE: Not too bad.
F3 WELCOME & DISCLAIMER✔
WARM-O-RAMA:
Cherry Pickers, Windmills, Temp Merkins, Tempo Squats, LBACF, LBACB, SSH
THA-THANG:

  • Grab a CMU from the pile.  Descending Blockee Sets – 10, 9, 8, 7, 6, 5, 4, 3, 2, 1
  • Mosey North to Light Poles.  Totem Pole: 10 8ct Body Builders, 9 Iron Mikes, 8 Elbow Planks, 7 Double Burpees, 6 Jump Squats, 5 Shoulder Taps, 4 Round the Clock Merkins, 3 Monkey Humpers, 2 BBS, 1 CDD
    • Perform all exercises with indicated reps.  After each round, Mosey to where road splits and back, repeating the exercises again but marking off the top exercise every time you return.

MARY:
Planked for the remainder of time – 3 minutes
COUNT-OFF & NAME-O-RAMA
10 Strong
CIRCLE OF TRUST/BOM:
Be the man who brings a peaceful presence into the room.
MOLESKIN:
N/A
ANNOUNCEMENTS:
Sign up to Q!

Persevere!

THE SCENE: Low 70s, High humidity, weird frog sounds in the distance 

F3 WELCOME & DISCLAIMER We did this. 

WARM-O-RAMA:

SSH IC x15

Cherry Pickers IC x5 

Little Baby Arm Circles IC x12 each way

Tempo Squats IC x10 

Little bit of This. Little Bit of that 

Quick run to the Bath House and back 

THA-THANG:

Grab a CMU and place it in a parking spot at the bottom of the lot. Walk back to the starting point. Complete the following exercises with a mosey to your CMU for 10 Squat Thrusts in between each set. All exercises are single count. 

  • 100 SSH 
  • 90 Mountain Climbers 
  • 80 High Knees
  • 70 Hello Dollys 
  • 60 Freddie Mercurys 
  • 50 Shoulder Taps 
  • 40 Merkins
  • 30 V-ups 
  • 20 BBS 
  • 10 Burpees 

Next, grab a partner. Each partner chooses 3 exercises from the above list. One partner farmer carries both CMUs while the other performs 15 of one of the exercises. When done, catch up to your partner and take over the farmer’s carry while your partner does their first round. Turn around when both partners complete their 3 exercises and repeat back to the AO.

NEXT, choose 4 different exercises and while one partner does a lap around the tennis courts, complete the exercise. Each partner does 4 laps and 4 exercises. 

MARY:

Mary wasn’t available today. 

COUNT-OFF & NAME-O-RAMA

8 HIMs, 0 FNGs, 2 Downrangers (ATL, MEMPHIS)

CIRCLE OF TRUST/BOM:

Patience vs. Perseverance. At what point do we stop being patient for God’s plan to take shape and start persevering through God’s plan that He lays out in front of us? Patience can be hard to practice. We must constantly remind ourselves that patience can pay off. 

I have been preaching and (trying to) practice patience as I search for a new school admin job. This week is the week where I find out whether I will be on a school admin team for next year. If it doesn’t go my way, I must persevere through another year in the classroom (which I do LOVE) and wait for another opportunity to come up.