F3 Knoxville

Category: The Dog Pound

Sharing the load

THE SCENE: 30 and clear
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
quick run, SSH, Merkins, Burpees, Cherry Picker, Arm Circles
THA-THANG:
Worked as a group to accomplish the total reps for each exercise, sharing the total number of reps as each participant was able

  • 500 Rock curl to press
  • 500 Dips
  • 500 Merkins
  • 500 Iron Mikes
  • 500 Jump Squats
  • 500 Imperial Walkers
  • 500 Dry Docks
  • 300 Pull ups
  • 500 Reverse crunches
  • 500 Decline Push up

MARY:
Flutter kicks, Box Cutters, Plank
COUNT-OFF & NAME-O-RAMA
7 strong
CIRCLE OF TRUST/BOM:
Psalm 34:19. We talked about learning to lean on each other and lean on God in difficult times and how to bring that attitude into our daily lives
MOLESKIN:
Prayers for Ribbed and his wife, Celebrating life of Tweet-E’s dad and Tweet-E’s 21 yrs

ExciteTank part 1

THE SCENE: Chilly and extra gloomy
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
The regular stuff.
THA-THANG:
Mosey to steps

Partner up . Partner 1 does 10 of every exercise until partner 2 returns from the run up to Dwayne Johnson and around the boat.
exercises are:

  • Merkins with 10 arm presses
  • Squats with rocketttes
  • 4-ct flutters
  • Dips on the curb
  • Iron mikes 2=1
  • 4ct shoulder taps
  • jump squats
  • Sprint to gas tank and back

Turn it over to Excitebike for……

mosey the long way around to the Backbone on Matterhorn. Do the following

  • 10 knee ups- lunge up to pole
  • 5 pull ups-Bernie up to pole
  • 10 left/right knee ups- run up to pole

there were other painful items that only Tweet-E did because he be so dang fast.
mosey back to AO.

MARY:

31 flutters, MudPuppy inspired dead bugs, cobra Kais, and BBS from a late arriving Mayberry.

COUNT-OFF & NAME-O-RAMA

10

CIRCLE OF TRUST/BOM:
How great is our God?
The super computer “Summit”  in Oak Ridge is able to spit out answers to 200 quadrillion calculations per second. It is the size of two tennis courts and takes 4000 gallons of water per minute to pump through its coolant system so it doesn’t overheat.
Man made this. God made man. You do the calculation. God is bigger than any of our problems.

MOLESKIN:

Mayberry joined us at the end to go over some really good reminders of how we need to be acting at the workouts. We all enjoy each other‘s company and love to joke around but sometimes we can get out of hand with some of the crude comments and language. The dog pound is a great AO, but we can always improve. Also, we need to do a better job with FNGs and new guys to make them feel welcome.

ANNOUNCEMENTS:
None

1st Annual Gobbler Challenge

1st Annual Gobbler Challenge

When: 2020-11-26
QIC: I-Beam
The PAX: I-Beam, La-Z-Boy, Junk, Slide Rule, Tweet-E, Waxjob, Zoom, Butters, Wallball, Repeat, Frosty, Unibrau
3 FNGs – Quidditch, Jetta, Compass

Conditions: Gloomy, 57 degrees

THE THANG
Side Straddle Hops x 10 IC
Imperial Walkers x 10 IC
Cherry Pickers x 5 IC
Baby Arm Circles x 10 IC

Gobbler Challenge
5 Rounds of KB swings and an exercise
10 KB Swings, 10 Exercise
15 KB Swings, 15 Exercise
25 KB Swings, 25 Exercise
50 KB Swings, 50 Exercise
Run a lap (1/4 mile)

Repeat substituting next exercise

Exercises: Hand Release Merkins, Squats, Bent Over Rows, Rowers, Overhead Press

COT
Name-o-Rama

BOM
Thanksgiving. Remember the reason for thanksgiving and give thanks for all that we have and those on our life that support us and make us better.

BUDs Seal Training (maybe)

When: 2020-11-19
QIC: I-Beam
The PAX: I-Beam, Mayberry, La-Z-Boy, Snitch, Junk, Biscuits, Slide Rule, Tweet-E, Bowflex, Driftwood, Tank, Excitebike, Waxjob

Conditions: Winter-like, 31 degrees

THE THANG
Side Straddle Hops x 12 IC
3 Burpees OYO
Imperial Walkers x 12 IC
3 Burpees OYO
Cherry Pickers x 65IC
5 Burpees OYO
Squats x 10 IC

Count off by 2

Mosey to Matterhorn
BUDS PT Round 1
Team 1 carries boat to Backbone
Team 2 Merkins, pull-ups, 4-ct flutter kicks (20,5,35 – AMRAP)
Swap

BUDS PT Round 2
Team 1 carry boat
Team 2 BBS, Squats, 8-ct body builders
(15,20,15 -AMRAP)

Team Indian Run with Boat
Tennis Court Suicides x 3
3 Burpees OYO in between

AbCycle
Flutter kicks x 15 IC
Hello Dolly’s x 15 IC
Reverse Crunches x 10 IC
Burpees x 5 OYO

COT
Name-o-Rama

BOM
Privilege is the idea that you have received or been granted something for which you put no effort into. This can be manifested in a lot of ways. The upbringing you had, the job you work, your race and many other areas of life. I’ve been contemplating privilege in many ways over the past couple of weeks.

I saw a video on privilege where a teach offered some kids $100 to the person who ran the fastest across a field. He handicapped those without privilege first. Look it up on YouTube. It’s an interesting watch.

I saw it played out in last nights episode of the Crown where Michael Fagan not once, but twice broke into Buckingham Palace and went the to the Queens room. He was down on his luck and the scene portrayed a kind of privilege where the queen has and Fagan did not.

I also heard it in this weeks F3 Podcast with Steam and Crawdad. Crawdad admitted his first job in DC was not because he wasn’t necessarily qualified but he knew somebody. I can relate to that in my first job.

Where does privilege hit you?

Anatomy of a Burpee (Revisited)

QIC: I-Beam
The PAX: Mayberry, Bowflex, Slide Rule, Ribbed, Mudpuppy, La-Z-Boy, Biscuits, I-Beam

Conditions: Clear and 59 degrees

THE THANG
Side Straddle Hops x 20 IC
2 Burpees OYO
Imperial Walkers x 11 IC
2 Burpees OYO
Cherry Pickers x 6 IC

Mosey to boat parking lot
Dora EMOM (Burpees)
100 – Donkey Kicks
200 – Hand Release Merkins
300 – Jump Squats
Flutter Kicks til 6 is up

Slow mosey cool down together

11’s at Baby Everest
1 BBS at bottom
Bear crawl up hill
10 Burpees
Crab crawl down hill
Repeat, 2/9, 3/8……

Mosey back to parking lot
Flutter kicks x 20 IC
LBC’s x 20 IC
Box Cutters x 20 IC
Hello Dolly’s x 20 IC
V-Ups x 10 OYO
Burpees x 5 OYO

COT
Name-o-Rama

BOM
Patience is the ability to endure difficult circumstances such as perseverance in the face of delay; tolerance of provocation without responding in annoyance/anger; or forbearance when under strain, especially when faced with longer-term difficulties.

To me: Patience is the level of endurance one can have before negativity.

We could never learn to be brave and patient, if there were only joy in the world – Helen Keller

Proverbs 14:29
Whoever is slow to anger has great understanding, but he who has a hasty temper exalts folly

My daily struggle is frustration. Most days I can’t believe people don’t see things the same way I do. I continually strive to gather info before I hastily respond.