F3 Knoxville

Category: The Dog Pound

No shortcuts

THE SCENE: Sunny & Sweaty
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

  • SSH IC x 15
  • BA Circ IC x 5
  • Merkins 4 CT IC x 10
  • Windmill IC x 10
  • Cherry Pickers (DP Style) IC x 5 (no more, no less)

THA-THANG:

  • Mosey to the Boat
  • Ratchet Squats in honor of the VW
  • Mosey past the tank
  • 10 Body Builders
  • 15 Merkins
  • 20 Heel Tap Merkins
  • Run back to Boat
  • 25 BBS
  • Rinse & Repeat for 6 rounds

MARY:
Biscuit(s) hooked up some exercise
COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
Where in your life are you taking shortcuts? I realized that I am so addicted to checking the box that I will try to just get things done as soon as possible and sometimes that includes taking shortcuts. I caught my 12 yo daughter taking shortcuts when cleaning her room and just wanting to get things done. I realized that we’re in the same struggle and I’m just a little further down the road.
MOLESKIN:

Wagon Wheel won

I-beam likes ranger panties

ANNOUNCEMENTS:
Off the Chain – 7/18 — talk to Biscuit(s)

 

Daggum Dung Beetles

THE SCENE: Pleasant morning cool, but with the feeling of humidity that protends a puddle of sweat dripping off your nose later.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Classic Zero Burpee Warmup:
0 Burpees OYO
25 SSH IC
2 Burpees OYO
20x LBAC each way followed by OHC
4 Burpees OYO
15 4-ct Monkey Humpers IC
6 Burpees OYO
10 Tempo Merkins IC
8 Burpees OYO
15 Hammie Crampers (each side) IC
10 Burpees OYO

THA-THANG:
Insert information about the workout.
Transition to the Pee Rock Pile and pick one.
Teams of 3, one man at each end of the parking lot and one in transition.
Perform reps of exercise until relieved by transition man.
Low end of lot:
Curls
Rows
Crunches
Fwd Raises

Upper end:
Tricep Ext.
OHP
Thrusters
KB Swings

Transitions:
Downhill – Snowplow (like bear crawl, but hands on pee rock and push fwd)
Uphill – Dung Beetles (like reverse bear crawl, with feet on pee rock and push backward)

Continue until all PAX have completed each exercise.

Just a few minutes left for some Kraken on the tennis courts. 6 stations, 30 reps per station. After completing a station, run one lap then proceed to next station.
Merkins
Squats
CDD
Monkey Humpers (single count)
Freddy Mercury(4-ct)
Iron Mike (count each leg)

MARY:
Nope, not today.
COUNT-OFF & NAME-O-RAMA
7 strong today
CIRCLE OF TRUST/BOM:
John 13:35 – By this shall all men know that ye are my disciples, if ye have love one to another.
Lots of hate today being shown on both sides. Jesus didn’t say we’d be known by our convincing arguments or our persistence in presenting them. It’s by our love. Let’s show who we belong to.
MOLESKIN:
Dung Beetles 100% suck. Entomologically, it would probably be more correct to use large exercise balls and roll them instead of sliding pee rocks. At any rate, I think Tweet-E was the only HIM to complete a full transition in Dung Beetle before modifying to Snowplow…
ANNOUNCEMENTS:
Off the Chain coming up next month!

Hang in There

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

  • SSH IC x 20
  • Windmill (4ct) IC x 10
  • Imperial Walker (4ct) IC x 15
  • Merkins (4ct) IC x 10
  • DogPound Classic – Cherry Picker IC x 5 <- On a 4 ct

THA-THANG:
Grab a CMU

  • Mosey to the “Boat”
    • COLT 45’s
  • Mosey to base of Matterhorn
    • 20 Tri-cep extensions/20 Merkins on the block
  • Mosey to the Pav-a-Lon
    • COVID caution Partner Workout “Hang in there”
      • EMOM Work out
      • Partner A – 5 Burpees/5 Thrusters w/ personal CMU
      • Partner B – Hangs from the rafters
      • Switch every minute for 16 minutes
      • Modified a couple of rounds to 7 & 7, then 10 Thrusters/5 Burpees & and then to plank w/ feet on the block instead of hangs
  • Mosey to base of Matterhorn
    • 20 Merkins on Block
  • Mosey back to AO

MARY:

  • Heel Tap Mountain Climbers OYO x 25
  • Merkins OYO x 10

COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:

Work has been thrust into hyper drive lately and has taken a considerable amount of energy to manage. It’s a great reminder of how easy it is to allow work to become the center of our Concentrica. It will push out God, our M, our 2.0’s and our friends if we allow it to. An after thought I had is that we will never be in perfect balance all of the time. There will certainly be times that one thing or another will require a significant amount more of our time and attention. We just have to recognize it and realign ourselves with our most important relationships first.

MOLESKIN:
Good turn out today, Betty was visiting from JUCO & Gibbler was drifting through sporting a new “COVID-Goatee” while making his rounds as per usual. Junk came in clutch with the Co-Q to keep it fresh. Noted: WaxJob doesn’t like rain jackets.

ANNOUNCEMENTS:
Murph Challenge on Memorial Day 6a — Check email for Tennessee Convergence, National Convergence, etc

COVID by the Cove

THE SCENE: 40s and clear. Atypical May morning. Isn’t that funny? Simply adding or removing a space completely reverses the meaning of that sentence….
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH x20 IC
Cherry Pickers x5 IC
Rockettes x15 IC
Hammy Crampers x10 IC each leg
Monkey Humpers 4ct x20 IC
LBAC x 20 each way
OHC x 20

THA-THANG:
Grab a CMU and head to the bottom of the Matterhorn

COVID-19 workout – 19 reps of each:
Curls (4ct)
OHP (one arm, 19 each)
V-Ups
Iron Mikes
Decline merkins

Of course, COVID-19 leads to Respiratory Distress:
AYG to the top of Matterhorn.
30s stargazer OYO, then plank for the 6.

Return to the bottom of the hill, R&R

Mosey back to AO, curls and OHP on the way.
MARY:
4-ct crunches IC x25
Flutter Kicks IC x25
Side Crunch IC x15 each side

COUNT-OFF & NAME-O-RAMA
<10 plus a couple spares.... CIRCLE OF TRUST/BOM:
Urban legend says it takes 21 days to form a habit. Of course, this is an overgeneralization, but… Lockdown was more than 21 days. What habits did you form? Maybe some good, maybe some bad… Step back and evaluate. As things loosen up over the coming days/weeks, make the effort to keep the good and do away with the bad!
MOLESKIN:
One of my bad habits was not working out… That second trip up the matterhorn this morning was a painful reminder of that.
ANNOUNCEMENTS:
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.

Nose to the Grindstone

THE SCENE: Low 50’s and rather moist
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
High knees with a round of burpees followed by 15 Imperial Walkers, 10 tempo Merkins, 6 cherry picker a, a Little o’ This, a Little o’ That, and some trunk stretches
THA-THANG:
Mosey to the outhouse for 10 step-ups on each leg and then head to the parking lot island.

  • 40 x squats
  • 40 x merkins
  • 40 x side straddle hops
  • 1 lap around the island
  • Rinse & repeat for 5 rounds

After Wagon Wheel made that look way too easy, we moseyed up to see Dwayne the Rock Johnson and get 50 overhead claps.

While moseying back to the AO we found Mayberry running by himself in circles in the parking lot. I think the rain really gets to him.

MARY:
We went around the circle picking exercises and here’s what we came up with:

  • 20 x big boy sit ups
  • 20 x slutter kicks
  • 20 x box cutters
  • 20 x v-ups
  • 20 x American hammers
  • 20 LBCs

COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
F3 QSource 1.7: Shieldlock

Man can only observe what is in front of him, he must work with a group so that someone else can watch his six. This is why we hold each other accountable and work as a PAX.

MOLESKIN:

ANNOUNCEMENTS: