F3 Knoxville

Category: The Dog Pound

Full Circuit Sweat

THE SCENE: 55 and fine
F3 WELCOME & DISCLAIMER Full disclaimer
WARM-O-RAMA:
Baby Arm Circles in cadence

Side Straddle Hop in cadence

Cherry Pickers in cadence

Some of Those, Some of These
THA-THANG:
Pick up CMU and mosey to beginning of route.

Drop coupon at the boats and begin the circuit.

Route: from the marina exit (station 1) mosey up to pavilion then back down and turn left go into the entrance of the marina then past the steps and back around to coupons. Single exercise on each station except CMU station 1 where we do 5 burpees each lap.

Station 1 CMU

  • 5 Burpees (each lap)
  • 25 Curls
  • 15 Overhead Press
  • 15 Skull Crushers

Station 2 at the marina entrance

  • 15 Merkins
  • 15 Wide Merkins
  • 15 Diamond Merkins

Mosey to the Boneyard (pull up bars) do 5 pull ups (every lap)

Mosey up the Matterhorn on the first lap, bear crawl up the Matterhorn second lap, Bernie Sanders third lap

Station 3 at the pavilion

  • 15 Big Boys
  • 20 Crunches
  • 15 Freddy Mercury

Station 4 at the steps

  • 20 Skaters
  • 15 Prayer Squats
  • 20 Lunges

After all 3 laps mosey coupon back to AO

Finished with 2 min plank

 

MARY:
NA
COUNT-OFF & NAME-O-RAMA

  • CIRCLE OF TRUST/BOM:Through our struggles together we become brothers. Embrace the struggle and the failures in life because they lead to success.
  • MOLESKIN:Prayers

Private Property

THE SCENE: Perfect.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
The regular stuff. And we learned a new exercise…the squat rockette. (Do a squat before each toe touch)
THA-THANG:
Mosey to the boat.. Run around the loop going up to Dwayne Johnson and around the entrance to the tavern. At each cone do…

  • 5 burpees
  • 10 side lunges (per side)
  • 15 Merkins
  • 20 squat rockettes
  • 25 dry docks

sprint between double cones.

rinse and repeat knocking off the highest number exercise each lap. Cheetahs start back up when done adding exercises till Q yells recover.

MARY:

Flutter kicks x32 and a sad attempt at Marge Simpsons. LBCs for a minute

COUNT-OFF & NAME-O-RAMA
12 in the PAX today
CIRCLE OF TRUST/BOM:
Be friendly. Wave at people. Smile at people. Give complements to people. Make someone feel special.
MOLESKIN:
So it was interesting that the BOM was about being friendly to people today. As I was setting up the work out, I was approached by a gentleman who jumped out of his car and raised his voice at me and said “what are you doing?” I told him that I’m part of a workout group and that I’m just setting up some cones to run between. He said “i figured you were part of that workout group. I’ve told you guys not to come up here.” He was very aggressive in his tone. My reply was very calm and apologetic. Although he started off very direct and pretty much rude, I kept my cool and was nothing but nice and agreeable with him. He has worked at the tavern for 20 years and doesn’t want anyone getting hurt on their property. I told him I can understand that and that we wouldn’t do exercises in the upper parking lot anymore. I was able to let him give us permission to run up the hill and through the property just not do exercises on the property. By the end of our conversation he was somewhat calm, but I wonder how the conversation would have gone if he didn’t start off so aggressive. I think we need to give people the benefit of the doubt that they are doing something good and not something bad. In his case I don’t think he thought I was doing anything bad as he knew I was part of the workout group, but I think he just wanted to show his chest and let me know who was in charge. I did However did forget to ask him if he would like to join us. If I see him again I certainly will.
ANNOUNCEMENTS:
I forgot to mention this, but we have a charity kickball tournament on May 15 I would love to see an F3 team or two.

Easter week beat down

THE SCENE: 40 and clear

F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

quick run, SSH, Merkins, Burpees, Cherry Picker, Arm Circles, stretch

THA-THANG:

Migrating workout from site to site with a goal number of reps, and moving to SSH as we held to move until the entire group was done.

  • 75 Rock curl to press
  • 75 Dips
  • 40 elbow elbow hand hand Merkin Merkin
  • 100 Iron Mikes
  • 100 imperial walkers
  • 75 Dry Docks
  • 25 mtn climber burpee
  • 30 Pull ups
  • 100 ankle taps

MARY:

Stretch

COUNT-OFF & NAME-O-RAMA

15 strong today

CIRCLE OF TRUST/BOM:

The thing we would remember from meeting a truly gospel-humble person is how much they seemed to be totally interested in us. Because the essence of gospel-humility is not thinking more of myself or thinking less of myself, it is thinking of myself less. -cs Lewis

Try to really think about what really bothers us. So much of it is about identity. How do we see ourselves? How do we measure ourselves? Remember that we are all saved by something we didn’t earn, and that should be what defines us.

MOLESKIN:

Prayer requests – ribbeds wife, Covid, davis, jinxy, biscuits dad

Are you sure this is a Waxjob Q?

THE SCENE: 50s and not raining… Other than that, not so memorable.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH x25 IC
Cherry Pickers x5 IC
Cobra Burpees x5 OYO
Hindurkins x10 IC
LBAC x15 each way IC
Rockettes x15 IC

THA-THANG:
Bump & Run with 4 corners:
-Merkins
-Lunges
-BBS
-Squats

After 2 full rounds, change up the exercises and do 2 more rounds:
-Mtn Climbers
-Carolina Dry Docks
-Rainbow Drops
-Monkey Humpers

Recover to the outhouse for Mayberry’s Corner – Inverted. Still feet up on the wall, but crab position instead of plank.
Pretty sure nobody actually did this one except YHC…

MARY:
Side Crunches x15 each side
LBCs until time.
COUNT-OFF & NAME-O-RAMA
7 sparse spartans on this spring break Tuesday.
CIRCLE OF TRUST/BOM:
Sunday was Spring Forward, where we “Lose an hour” or whatever… We play our little games and make our silly rules about time, but we can’t actually do anything to change it. All of time is a gift from God. How are you using His gift today?
MOLESKIN:
Pretty straightforward, boring Q this morning. Decent workout, but lacking in Waxjob panache. May have something to do with batflippers yesterday… Will try to get back on my game next time!
ANNOUNCEMENTS:
Still gathering donations for Street Hope Tennessee: Napkins, copy paper, 55gal trash bags!

Guardrails=Consistency

THE SCENE: 56 degrees and misty
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
10 baby arm circles in cadence

10 reverse baby arm circles in cadence

25 SSH in cadence
THA-THANG:
Descending ladder of CMU reps starting at 17 and decreasing by 2 until you get to 1. After each round suitcase carry to end of lot and back

  • CMU swings
  • CMU front squats
  • CMU OH press
  • LBCs

MARY:
CMU stations 4 stations 1 minute each and overhead carry to next station: curls, step ups on CMU, lunges onto CMU, merkins on CMU
COUNT-OFF & NAME-O-RAMA
Cavalier and Assfault
CIRCLE OF TRUST/BOM:
Guardrails protect a HIM from the flux, which is the emotional reaction to the peaks and valleys that appear to with regularly throughout life. Bricks are daily habits that come together to form guardrails. Bricks are the DRP to get better each day! Maintain consistency and the bandwidth of the flux won’t have such high peaks and valleys.