F3 Knoxville

Category: The Dog Pound

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.

Watch your step

THE SCENE: 34 degrees and clear with a cool looking moon above
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
warmup stuff
THA-THANG:

mosey to the woods for a little trail circuit around the 1mile Main line loop trail.

stopping to do calf raises on worthwhile roots, lunges up the big hill and squat walks down the steep hills. At each trail junction we did the following. 1) 5 burpees, 10 squats, 15 Merkins. 2) same but add 20 dry docks, 3) add 25 lunges. 4) add 30 SSH

We finished in the woods earlier than I thought so we did some sprints x4, side shuffles and karaokes in the parking lot to finish up.
MARY:
Flutter kicks and Freddy mercurys
COUNT-OFF & NAME-O-RAMA
14 pax attended
CIRCLE OF TRUST/BOM:
Stop complaining
MOLESKIN:
As we entered the woods I felt I needed to tell people to be very careful on roots etc and don’t fall or twist an ankle. I fell immediately after saying it. They didn’t know that I am secretly training to be a stuntman and I meant to do it. Once in the woods there was a little troll that led the way. His name was something I couldn’t understand so he said just refer to me as the nightman. So I followed him and he led us up to the top of the hill where he asked for a troll toll. I offered up one of the PAX and the Nightman was delighted. Frosty…not so much. We could hear Frost’s screams as we moseyed further into the woods….Or so we thought. Coming up behind us at a furious pace was Frosty with a smile on his face. He defeated the Troll and was now wearing the Trolls killer looking shoes. They were pointy and had golden tassels on them. As we stood there admiring the new shoes that Frosty acquired, Tweet-E unceremoniously climbed one of the trees and started jumping from tree to tree shouting “do you think I do Peter Parker‘s just for fun. It’s training you numbskulls! If you did them correctly like I do, you could do this as well”. Bowflex pulled out his backpack full of Bowflexes and boomeranged  one at Tweet-E in mid air. He fell to the ground and landed in a perfect Peter Parker position. “It must’ve been the Zen Evo that gave you this ability to land so swiftly” quipped Bowflex as he caught the returning Bowflex and placed it in his backpack.
“We must move on as there are scary things in these woods” said Junk as he grabbed a squirrel off a tree limb and ate him whole. “Yes, we must move on, I have brownies baking at home and I don’t want them to burn” said Aladdin. La-z-boy, Ribbed, and Medic moaned “B-r-o-w-n-I-e-s” in unison. As we continued on our journey Cavalier mentioned that he was hungry and picked up a mushroom from the forest floor. “I wouldn’t eat that!” said Mayberry. Cavalier ignored the warning and took a bite giving some to Turtle. They both immediately grew wings and flew away. Perplexed at what we just witnessed we reluctantly moved on. We had made it to the end of the trail and somehow Biscuits sneaked by us along the way and was standing there with a basket. It was blossoming with beautiful big buttered biscuits. Proton exclaimed, “that is a big ole biscuit and took a nap in the parking lot using the giant biscuit as a pillow taking a small bite once and a while in his sleep.
6:15 had approached us quickly so it was off to work or for some of the Pax. Others stayed behind to have what they thought was coffee. Why would they assume a black liquid stored in a coffee pot is coffee? That’s on them, not me.
I hope you enjoyed reading about our adventures this morning. Till next time…drink more Ovaltine.

ANNOUNCEMENTS:
None

Escalator

THE SCENE: mid 30s
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Man makers

Cherry pickers
THA-THANG:
Everyone gets a cmu and take it to the backbone.  Get battle buddies.

Backbone is base.  Everytime you are at base do

25 curls, 25 oh press, 10 pull ups or hangs

Escaletor.  5 stations around base of hill.  Run to first station, do the exercise, run back to base.

next time,  run to cone 1 and complete exercise,  then run to 2 and complete the exercise then back to base.

proceed as escalator for all 5 cones.

Cone 1 close to sign at bottomofmatterhorn- 20 squats

Cone 2 at the boats- 20 merkins

cone 3 at corner- 20 BBD

cone 4 at  bottom of stairs- 20 Burpees

cone 5 at Dwayne the rock – 20 derkins

MARY:
Ran out of time
COUNT-OFF & NAME-O-RAMA

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.

Touching Dwayne and doin laps

THE SCENE: BEAUTIFUL. PERFECT.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
We did some side straddle Hops because it is mandatory at every F3 work out, we did some push-ups we did some Rockettes, and we did some cherry pickers for the old men including me.
THA-THANG:
X marks the spot (for not necessarily pain stations but slightly uncomfortable stations that some people may not find that uncomfortable, but some people might so we’re going to call them not necessarily pain stations.)

at every exit along the loop you do the following exercises adding one quantity at each X. Start with Merkins and do one on first X 2 on second X etc. Total of 10 Xs. at X 5 run up hill to touch Dwayne (The Rock) and back down to continue loop. Change exercise each lap. They are:

  • Merkins
  • Squat jumps
  • Shoulder tap Merkins
  • Lunges per leg
  • Arm raise Merkins

MARY:
We circled up for some plank ring around the Rosie. Doing push-ups each time someone completes a lap. Then we did some leg raises and V ups.
COUNT-OFF & NAME-O-RAMA
10 pax
CIRCLE OF TRUST/BOM:
I didn’t have anything formally prepared but I wanted to speak to the packs about service. We have a God given gift as men to help others. Often times we don’t look for ways to serve but wait until they’re given to us. I challenge them in to look at Waze this week and try and find opportunities to serve someone else. Whether it be talking to someone that needs help, bringing food to someone, whatever. Just look for opportunities. Then butters shared about a woman he met through his work that needs help With food while she is down with a hip injury.
MOLESKIN:
It has been several weeks since I have been out to the dog pound or any F3 work out for that matter, and before that I was very sporadic. I’ve been dealing with several injuries as well as straight up laziness. I miss the camaraderie and they work out very much. My day was so much better after working out although I am pretty darn sore today. It was also great to see @underhand out there again after a two-year hiatus.
ANNOUNCEMENTS:
Maryville launch announcement,