F3 Knoxville

Category: The Dog Pound

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:

Walk Softly and Carry a Big CMU

THE SCENE: Mid fiddies and overcast
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

  • 10 x tempo merkins
  • 15 x overhead claps
  • 15 x Imperial Walkers
  • 20 x Mountain Climbers

THA-THANG:
Grab CMUs and mosey to skate park. 100 reps of each exercise, mosey to the Golden Gate and back between exercises.

  • Curls
  • Squats
  • OH Press
  • Step-ups
  • Dips
  • Calf raise
  • Carolina Dry Docks

MARY:

Cash out at the ATM

COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
There is a whole lot of uncertainty floating around in the news and it’s creating a whole lot of fear. We can’t see the future nor can we influence things like pandemic illness. We can, however, wake up every day and be a leader. We can lead our family, our friends, and our peers with a calm, steadfast discipline. Focus on the items you can control, and the rest will work itself out.
MOLESKIN:
It was great to see Gus and A-di-das make appearances today!
ANNOUNCEMENTS:
Hardship Hill and several convergances are upcoming, get involved if you want to participate!

Positive or Negative

THE SCENE: Insert info about the weather, etc.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Insert information about the warmup.
THA-THANG:
Start with a mosey to the pull up bars.

Randomly assigned:

Roll the dice- odd number go down the hill and do exercise, even go up the hill and do exercise. Number represents rep qty. always do 5 pull ups before you roll dice. If you roll doubles go back and do 5 more pull ups before running off. Exercises are:

  • merkins
  • iron mikes 4-ct
  • wide Merkins
  • lunges-per leg
  • diamond Merkins
  • squat jumps
  • shoulder tap Merkins

Told what to do:

Mosey around the corner to the sign and do 10 of  all of the above exercises.

Choose what you want to do:

Mosey to bottom steps . 3 exercises of your choice qty of 10.

MID WORKOUT MINI BOM: The three sections of the work out were parallels with our lives. The first section was Chance, when things happen in our lives without our control or anyone else’s. Although I don’t believe in Chance, God is always in control, it’s not necessarily something we see coming or can plan for. We can either take it positively or negatively. We can either work hard at work were dealt with or we can complain and break down because we are not in control. The second area was being directed or told what to do. Many of us have issues with this as we are brought up to be leaders and sometimes following orders is difficult. We can either take it and do what we’re supposed to do or moan and groan and say I would do it this way instead. The third area was our own choices. Where we are  able to dictate what we do in our lives. We can either live our lives in a positive manner we can live our lives in a negative manner. For all three of these scenarios, we need to ask ourselves what are we trying to accomplish. Are we going to be a blockade, or are we going to be a driver. And that’s all Tank has to say about that.

La-z-Boy takes over as Tank had to take his momma to the airport.

 Crawlbear up the stairs going towards the Rock, Rocky Balboa’s at the top, 25 OYO Merkins, 25 OYO Squats

mosey to AO

MARY: 

no time for any of that drama

COUNT-OFF & NAME-O-RAMA
12 pax
CIRCLE OF TRUST/BOM:
La-z-boy shared a great blog about the 43 best Jocko quotes. We will add it to the weekly email next week.

43 Bad-Ass Jocko Willink Quotes That Will Pump You Up

MOLESKIN:
Good work in the rain today. Pull up bars a awesome!!!!
ANNOUNCEMENTS:

Blimps N’ Miles

THE SCENE: T-Shirt Weather
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

  • SSH IC x 15
  • Windmill IC x 15
  • Twist the Trunks
  • BA Cir IC x 10
  • Long slow Cherry Pickers IC x 5

THA-THANG:
B.L.I.M.P.S. – 15 reps ea Bobby Hurley, Lunges, Imperial Walkers, Merkins, Plank Jacks & Squats

  • B – Run a Hot Lap
  • BL – Run 2 Laps
  • BLI – Run a Hot Lap
  • BLIM – Run 2 Laps
  • BLIMP – Run a Hot Lap
  • BLIMPS – Run 2 Laps

MARY:
Finished a little past 615a and didn’t have time for Mary
COUNT-OFF & NAME-O-RAMA
11 Strong
CIRCLE OF TRUST/BOM:
Today was a struggle to get here. I had every excuse and every justifiable reason I could come up with to skip today’s workout. The accountability of Q’ing is what got me out here today.
MOLESKIN:
The PAX loves when you get 3.8 miles in on a Tuesday
ANNOUNCEMENTS:

  • Pull-up Bars – 2/29
  • Grow School – 2/29
  • HardShip Hill
  • Convergence 3/28