F3 Knoxville

Category: The Dog Pound

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:

THE SCENE: Cold and Snowyish
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Walked through the importance of cadence and how to call it.

  • SSH IC * 15
  • Merkins IC * 15
  • Imperial Walkers IC * 15

THA-THANG:
Mayberry took over

 Partner Workout

  1. 50 pullups
  2. 50 Burpees
  3. 100 Merkins
  4. 100 V-Ups
  5. 200 Squats
  6. 200 gas pumpers
  7. Alternate between SSH, Flamingos and Step ups

MARY:
I-Beam took over and showed us how to run the ab cycle.

  • Six Minutes Of Mary aka 6MOM Routine, Mary An abdominal #Routine of no specific composition as long as it promotes #TBQ.  Inspired by psycho-killer with the 7-minute ab workout in Something About Mary.

COUNT-OFF & NAME-O-RAMA
14 strong
CIRCLE OF TRUST/BOM:
Junk delivered a great message that can be found here: https://f3knoxville.com/not-my-timing-but-yours/

Also, walked us through the importance of the BOM for our PAX. How the BOM is one of the biggest parts of F3 and shouldn’t be glossed over.
MOLESKIN:
Great turnout on a cold snowy day. We met at the Pav-A-Lon and had coffee brewing for coffeeteria at the end of the workout. Hardbody really brought donuts!!! Hopefully we demystified the Q and we’ll see a couple of guys jump on rotation.
ANNOUNCEMENTS:
Hardship Hill obstacles, 3rd F on 12/7

Not my timing, but yours…

THE SCENE: 40 and brisk
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Quick demonstration of the exercises while the PAX shook their arms to stay warm.
THA-THANG:
Modified Kraaken

Exercises in the circle:

La-Z-Boy curls

CMU Squat Press

CMU Tri-lunge

CMU Row

kettle Bell Single OHP

medicine ball jump shot

hula hoop (sling 40# sandbag around the waist, grab behind the back with the other hand and repeat around the horn)

60# Sandbag Clean and Press x12

Clean and Press was the timer, everyone continue until the C+P guy is done. Then one lap around the circle with the CMU overhead. Pick a new station and keep going.

MARY:
25 4 count CMU LBCs

25 4 count CMU flutter kicks
COUNT-OFF & NAME-O-RAMA
Mayberry, Wallball, Excitebike, Frank, Aladdin and Junk
CIRCLE OF TRUST/BOM:

“Though he slay me, I will hope in him”
‭‭Job‬ ‭13:15‬a
Many times over the last few years I have considered this little snippet of scripture. Sometimes while teaching a lesson on the sovereignty of God, or considering my sin in comparison to His eternal goodness, or simply recognizing that I am His creation/soldier/son to will and to do of His good pleasure. I have considered challenges, illnesses or even persecution’s and in my hubris thought, “yeah, I would respond that way. Though He slay me yet will I trust Him.” I realized last week, I have never once allowed for “though He slay HER, yet will I trust Him.” There is something about being a man that we can consider ourselves being sacrificed and see it as noble, tough, even our duty. But as I consider the potential loss of my wife, or the loss of a child…it becomes so much more real. The tears come fast and easy. Finding the joy of the Lord is hard; hope seems so distant. How shallow of me to be willing to give of myself, but not to give of what I love so dearly. In a way, giving my own life costs me nothing – and I am reminded of David’s insistence that he would not give what cost him nothing. So, while I am confident in Kim’s diagnosis and treatment plan and know that this should not take her life – I will spend these months trying to learn to say and believe that “though He slay her/them, yet will I trust Him.”

Moleskin

This was my first Q in a while. Many of the PAX have stood by Lady Junk and Me during this battle with Hodgkins Lymphoma and we are grateful. What a wild ride.

ANNOUNCEMENTS:
Brolympics Saturday

Butters’ son’s heart/lung condition

A Whole New World

THE SCENE: A crisp 43 degrees
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

20x SSH
20x Imperial Walkers
10x Cherry Pickers
10 Burpees

Count off in groups of 4’s, #1’s get a CMU

THA-THANG:
CMU’s cannot touch the ground.

Indian Run with block pass off to front- Stop at third light in marina parking lot.

Group Work:
200 Squats
200 BBS
200 Merkins

Mosey to stairs:

2 PAX mosey to the top and around the rock, CMU overhead on stairs

2 PAX stay below.

ROUNDS

  • Bear Crawl from curb to curb
  • Flutter Kicks
  • Iron Mikes
  • Frog Jump, Burpee Turn
  • V-ups
  • Crab Walk
  • Dry Docks
  • Mountain Climbers
  • Star Jumps

Mosey to AO with block pass off

MARY:
No time for Mary

CIRCLE OF TRUST/BOM:

Matthew 11:25-30: “For my yoke is easy, and my burden is light.”

Jesus is there to pull us along and carry us.  Are we relying on him.  And who are we bringing along.  Thank you to all you guys who push me along and make me stronger.

MOLESKIN:
Prayers for Lady Junk, Butter’s son, Mayberry’s friend with prostate cancer.