F3 Knoxville

Category: The Dog Pound

More fun and games

THE SCENE: Rainyish but not really I guess
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
warmup stuff. Run to the outhouse and back and back to outhouse
THA-THANG:
Game 1: roll the dice

  • Even= Merkins
  • Odd= Jump squats
  • Switch to even= dips
  • odd= Step ups

mosey to the ice rink

Game 2: cups. Place 5 cups on each goal line extended. Stay in teams. One team sets cup up, one lays it on the side. Run to cups and switch to your teams position of cup and the run back to goal line to do 5 Burpees (audible to 3)  Go til Q calls it.

Game 3: Buckets of fun: split into two teams. Each team has a bucket and a lacrosse ball. Teams circle around one of the circles in plank position with the bucket in the center. Team tries to bounce ball into bucket. If you miss. Team does 2 Merkins . Make it in, yell out “burpees!” and the other team has to do 5 burpees while your team rests and gets ball out of the bucket. Go till Q says enough. If ball gets out of circle team does merkins while one teammate chases down ball.

mosey to tennis courts

Game 4: hand Ball on the tennis courts. If team fails to get it across they do 2 burpees. If it gets past them and hits the fence they do 10 burpees.

MARY:
Hello Dollys
COUNT-OFF & NAME-O-RAMA
10 pax
CIRCLE OF TRUST/BOM:

We can learn a lot from a Dog.

When your loved ones come home, always run to greet them.
• Never pass up the opportunity to go for a joyride.
• Allow the experience of fresh air and the wind in your face to be pure Ecstasy.
• Take naps.
• Stretch before rising.
• Run, romp, and play daily.
• Thrive on attention and let people touch you.
• Avoid biting when a simple growl will do.
• On warm days, stop to lie on your back on the grass.
• On hot days, drink lots of water and lie under a shady tree.
• When you’re happy, dance around and wag your entire body.
• Delight in the simple joy of a long walk.
• Be faithful.
• Never pretend to be something you’re not.
• If what you want lies buried, dig until you find it.
• When someone is having a bad day, be silent, sit close by, and nuzzle them gently.

MOLESKIN:
Some things look good on paper but not so much in person (hand ball)

Snitches dog died this week and the BOM was about a dog dying and how we can learn from them. Crazy how God works.
ANNOUNCEMENTS:

Greatfullness

THE SCENE: 62 and nice
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

7 wind miles

one burpee

THA-THANG:
Go pick up a CMU and mosey to the skate rink and we have 9 items to get through. 40 seconds on with a 10 seconds rest.

  • Curls
  • Freddy Mercury
  • Air Taps
  • Blockies
  • OHP
  • LBC
  • Tricep Extensions
  • Merkins
  • Squat thrust

MARY:
Thankfulness is something I got am reminded of from this past weekend. I encourage everyone to be grateful to those who have sacrificed. 

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.

Sharpening iron

THE SCENE: 65 and cool
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
23 SSH

5 Cherry pickers
THA-THANG:
We mosey to the boat ramp and have 4 stations with three exercises

  • station 1
    • LBC
    • Iron Mikes
    • Merkins
  • station 2
    • American Hammers
    • welsh dragons
    • air taps
  • station 3
    • Freddie mercury’s
    • SSH
    • Monkey humpers
  • station 4
    • Burpees
    • mountain climbers
    • BBS
  • fellowship mosey back to the AO

MARY:
50 LBC

40 hello dollies

ring of fire to time

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:
Fellowship is not just in our families or church but also here in F3. Thanks for sharpening me as I sharpen you. Head lock someone who has not been out in a while. 

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

Dog Pound Tree Biscuit

  • Welcome: 43 degrees –
  • Warmup:  10 SSH, 10 Windmills, 10 Cherry Pickers
  • Workout:  The Tree Biscuit
    • As a group, Run to an un-slapped tree, slap it, everyone call out the running burpee total,  do A single burpee, repeat.
    • Rules:
      1. One Tag: A tree only gets tagged once
      2. Scale = Skip: Skip a burpee if you need to but stay with the pack always.
      3. Tag Turns: Be sure to take turns tagging/slapping a tree
      4. Cadence Call Out: The group also calls out the running total, not just the tagger. The tagger calls it out first though. the louder the better.
      5. No Shrubs: Don’t waste time & energy on shrubs – skip the shrubs – tag the trees
      6. No Poison Ivy: Pass trees that are surrounded by shrubs, ivy, waist high grass.
      7. Terrain Caution:  Be careful when running not to twist and ankle – trees have lots of bumpy roots around them.  And don’t hit your face on a rock or root when doing a burpee in the dirt.
      8. Milestones Celebrations: At 50, 100, 150, 200 make sure the group catches up and circles around the tree, wait a few seconds. Do the burpee.  Celebrating these milestones adds to the encouragement factor.
    • Previous Tree Biscuits:
  • Wrap – up:
    • The Spirit and the Flesh struggle:
      • Romans: 7:19 For the good that I want, I do not do, but I practice the very evil that I do not want. 20 But if I am doing the very thing I do not want, I am no longer the one doing it, but sin which dwells in me.
      • Galations 5:17 For the flesh sets its desire against the Spirit, and the Spirit against the flesh; for these are in opposition to one another, so that you may not do the things that you please.
      • Numbers: 15:39It shall be a tassel for you to look at and remember all the commandments of the Lord, so as to do them and not follow after your own heart and your own eyes, after which you played the harlot,

Route 66 classic

THE SCENE: damp but cool morning
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
20 SSH

10 4 count merkins

5 cherry pickers
THA-THANG:
Mosey over to the boat

  • route 66 starting at the first light do one of the exercise then run to the next light and do 2 of the exercise then run to the next light and do 3.. and so on to the 11th light. Then run to the end of the parking lot and do an core exercise until the 6 get’s there.
  • BBS
  • Squat Jumps
  • Merkins (Bernie sanders in-between each light)
  • Iron Mikes

Mosey back to AO

MARY:

10 4 count American hammers

leg holds for time

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:
MOLESKIN:
I believe in the doctrine of election because I am quite certain that if God had not chosen me, I should never have chosen him and I am sure he chose me before I was born or else, he never would have chosen me afterwards: and he must have elected me for some reason unknown to me, for I never could find any reason in myself why he should have looked upon me with special love. Charles Spurgeon 

Point out evidence of Grace in others lives today to encourage your soul and others.

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