F3 Knoxville

Category: The Dog Pound

#EarnTheBird2019-DP

THE SCENE:  A little past chilly
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

  • 10 Penalty Burpees (My Bad)
  • SSH IC x 25
  • Windmill IC x 15
  • BA Cir IC x 10
  • Tempo Merkins IC x 10
  • Little bit of this & that
  • Cherry Picker (DP Style) IC x 5

THA-THANG:

  • Mosey to the bottom of Plymouth Rock
  • 6:06 AMRAP
  • 16 Turkish Get ups Run to “The Rock” 20 Merkins
  • (It took the Mayflower 66 days to sail to Plymouth Rock in 1620)
  • Mosey around the island to bottom of the steps
  • Battle Buddy up for Dora Style –Partner A does Exercise/Partner B runs to Rock–switch
  • 53 single reps of the Following Exercises (53 – is the number of Pilgrims at the first Thanksgiving)
  • CDD
  • Merkins
  • Bobby Hurley’s
  • Squats
  • Lunges
  • 90 single reps of the following exercises (To represent the 90 Native Americans at the 1st Thanksgiving)
  • American Hammers
  • Flutter Kicks
  • Star Jacks
  • Shoulder Taps
  • OH Claps
  • x3 — The First Thanksgiving lasted Three Days
  • Take a lap around the median after 1 completed round

MARY:

  • Mayberry Punished us with 50 LBC’s, 20ish Gas pumpers, 20ish Hello Dolly’s – 10 merkins OYO for time

COUNT-OFF & NAME-O-RAMA
Lucky 13 HIM’s
CIRCLE OF TRUST/BOM:

Thanksgiving the Holiday was 1st put into place by George Washington for day of  “Public Thanksgiving and Prayer”. He called it a day devoted to “the service of that great and glorious Being who is the beneficent Author of all the good that was, that is, or that will be.” Abraham Lincoln made it a Federal Holiday. He called it a national day of “Thanksgiving and Praise to our beneficent Father who dwelleth in the Heavens.” — Let’s treat today as our own day of Thanksgiving and Prayer. Start a tradition or start a new one. Enjoy your families.

MOLESKIN:
We didn’t quite make 3 rounds of the Thanksgiving Feast. Mumblechatter was A+ today – You could tell the boys were excited to see Gus. We all thought the world of Tank for coming out in a neckbrace this morning to tough it out with us. Thanks for being brave Tank.
ANNOUNCEMENTS:
Donations for the Old Folks, Convergence on December 7th

EMOM at the Pav-a-lon

THE SCENE:  about 50 and pouring the rain

F3 WELCOME & DISCLAIMER


WARM-O-RAMA:

OYO stretches

THA-THANG:

EMOM with CMUs

  • 1st 10 minutes EMOM
    • 5 CMU squats
    • 10 CMU OH Press
    • 15 CMU curls
  • 2nd 10 minutes EMOM
    • 5 burpees
    • 10 flutter kicks
    • 15 CMU calf raise
  • 3rd 10 minutes
    • 5 bent over rows CMU
    • 10 CMU merkins
    • 15 CMU squats
  • 4th 10 minutes
    • 5 knee ups
    • 10 KB swings
    • 15 jump squats

MARY:

COUNT-OFF & NAME-O-RAMA
Bartman, La-Z-Boy
CIRCLE OF TRUST/BOM:
Talked about convictions I’ve been feeling lately…especially those around making Gods word a priority.

 

99 Problems

THE SCENE:

35 and slightly gloomy
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
LBAC x 15 Forward and Back

15 Imperial Walkers IC

10 tempo Merkins

THA-THANG:
PAX completed 99 reps of the following exercises:

  • Merkins
  • Squats
  • CMU curls
  • LBCs
  • Star Jacks
  • CMU OH press
  • Flutter kicks
  • Rocky Balboa
  • CMU tri extension

MARY:
30 second plank

Hello Dolly x 20 IC

30 second plank

ATMs

COUNT-OFF & NAME-O-RAMA
CIRCLE OF TRUST/BOM:
It’s really easy to focus on a mountain of problems and become overwhelmed. Remember to count the blessings in your life as closely as you count your problems. Chances are your balance sheet looks better than you think.
MOLESKIN:

ANNOUNCEMENTS:

10 E See with the Power T?

THE SCENE: Perfect.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSHX 20,  rockettes X 10, tempo Merkins x10
THA-THANG:

Mosey to bottom of Matterhorn. Complete each exercise and then run up to restaurant driveway and back

1) 10 mericans
2) 10 squats
3) 10 dry docks
4) 10 Bobby Hurley’s
5) 10 shoulder touch Merkins
switch to going  down back parking lot to second light pole and back
6) 10 smurf Jacks
7) 10 burpees
8) 10 lunges each leg
9) 10 inch worms
10) 10 iron mikes
switch to  running up the Matterhorn and back
11) 10 curb dips
12) 10 sec one leg holds each
13) 10 wide mericans
14) 10 squat jumps
15) 10 diamond mericans
Mosey to bottom of the rock hill..  at every other light pole do 25reps of (flutters, American hammers, LBCs, box cutters)
then DORA
Partner 1 runs up does 2 burpees,  partner 2 Merkins (200 total)

MARY: 

we gave her attention during the moseys.

COUNT-OFF & NAME-O-RAMA

12 PAX

CIRCLE OF TRUST/BOM:
““Be dressed ready for service and keep your lamps burning,”
‭‭Luke‬ ‭12:35‬ ‭NIV‬‬
What happens to a dark room when light is brought in. The darkness cannot stop the light. Be a light to others and serve the Lord.
MOLESKIN:

challenge to give our wives extra attention and love this week.

ANNOUNCEMENTS:
Prayers for la-z-boys wife having procedure, Messi family, junk’s wife praise for Chemo completion, JD Carter (butters son) heart/throat issue, and prayers for our wives and families

EMOM meets RAW

THE SCENE:  a nice warm 17 degrees

F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Mosey to the CMU pile to get CMUs

THA-THANG:
EMOM (Every Minute On the Minute) workout.  Had a timer set for 10 one-minute intervals.  Each time a new minute started we did the following:  5 merkins, 10 OH press, 15 cmu squats.   We did 10 sets in 10 minutes…if you finish before the minute is up, that was your rest time.  We used this same format for 2 more sets.  Set 2:  5 flamingos, 10 hello dolly, 15 curls.   3rd set:  5 burpees, 10 clap merkins, 15 calf raises

MARY:

COUNT-OFF & NAME-O-RAMA
Tweet-E, Bartman

CIRCLE OF TRUST/BOM:
No official BOM.  We had great conversation the entire workout…it was a 45 minute BOM!

MOLESKIN:
Doing 5 burpees, 10 merkins, 15 calf raises every minute for 10 minutes is hard!

ANNOUNCEMENTS: