F3 Knoxville

Category: The Dog Pound

Matterhorn BurpeeFest

THE SCENE: PAX consensus said 43 degrees and chilly
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH x 20 IC
Baby arm circles x 10 IC (each way)
Imperial Walkers x 20 IC
Cherry Pickers x 5 IC

THA-THANG:
Mosey to Matterhorn and Partner Up for Matterhorn Dora Ladder

  • Partner 1 – run to first light; Partner 2 – 100 merkins, switch
  • Partner 1 – run to second light; Partner 2 – 200 burpees, switch
  • Partner 1 – run to first light; Partner 2 – 300 V-Ups, switch

Mosey around boats
(5) 8 Count Body Builders on command

Mosey to AO (Waxjob called for Jail Break)

MARY:
Ab Cycle: Flutter kicks x 20 IC; Hello Dolly x 20 IC; Reverse Crunches x 15 IC
Box Cutters x 20 IC

COUNT-OFF & NAME-O-RAMA
Use the TAGS on right-side to record PAX (BE SURE TO INCLUDE YOURSELF) in attendance. Be sure to select the AO in CATEGORY above TAGS and then delete these notes!

CIRCLE OF TRUST/BOM:
“A key to success is playing the hand you were dealt like it was the hand you wanted.” -Inky Johnson.

MOLESKIN:
Mumble chatter was high today even throughout the burpees. PAX pushed hard and kept YHC motivated to push to the end.  Success was had throughout the workout with the only audible being the 300 V-Ups.  I believe we hit about 1/3 of those.

ANNOUNCEMENTS:
Goliath at the Gorge this weekend.  See @Tank for details
Pray for Lady Junk – continued chemo treatment but prognosis is looking good.
Pray for Excite Bike’s family.  BIL passed away last year and family is still struggling.

I-Beam Back In The Saddle

THE SCENE: Insert info about the weather, etc.
F3 WELCOME & DISCLAIMER

WARM-O-RAMA:
SSH IC x 20
Cherry Pickers IC x 5
Imperial Walkers – IC x 12

THA-THANG:
Mosey to the outhouse and pick (2) good size stones

  • Curls x 10
  • OH Press x 10
  • Squat Thrusters x 10
  • Tricep Curls x 10
  • Repeat (3) times and finish with curls til 6 is up

Mosey to boats for Partner Dora Deck O Cards

  • Partner 1 – pick a card, bear crawl to 1st light pole, run to 2nd and do excercise, mosey back
  • Partner 2 – Combined 200 merkins, 400 squats, 600 LBC’s
  • Switch

Mosey around boats

(5) Burpees on command

Mosey back to AO

MARY:
Ab Cycle – flutter kicks, hello dolly, reverse crunches

COUNT-OFF & NAME-O-RAMA
11 PAX in attendnace – forgot to record names

CIRCLE OF TRUST/BOM:
Learning about discipleship

Mentorship – come sit with me

Discipleship – come walk with me

As and F3 HIM we are called to walk with each other.  Find someone to walk with you and then pay it forward.  Life will better with others WITH you.

TacoTuesday

THE SCENE: Sweater weather
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

  • SSH IC x 20
  • Cherry Pickers IC x 5

THA-THANG:
I lost a bet to Mayberry and the wager was a $5 box from Taco Bell. So I thought it would be fun to work off those calories as a PAX. After extensive research on how many calories we really burn during exercise – it’s not that many. So we had to partner up to burn those total calories. A $5 box includes two Tacos and a Cheddar Cheese Chalupa.

  • 1st Taco – 170 calories
  • Dora 1, 2, 3 across the short side of the hockey rink
  • Toasted Cheddar Chalupa – 450 calories
  • 20 Burpees – run a lap around the track
  • Rinse and Repeat x3
  • 2nd Taco – Tabata Taco
  • 20 second Air Squat
  • 10 second rest
  • 45 second CMU Swing
  • 10 second rest
  • 20 second Merlin
  • 10 second rest
  • 45 second Thrusters
  • Rinse and repeat x 3
  • While listening to Kenny’s Greatest Hits!

* Workout did not include optional soda.

MARY:
N/A
COUNT-OFF & NAME-O-RAMA
15 HIMs incl. 1 FNG
CIRCLE OF TRUST/BOM:
Today we read some excerpts from the Q Source about our choice to take the Daily Red Pill and commit to being a Pro! Then asked ourselves – what would it look like if I were completely sold out for F3?

DRP (Q1.1)

MOLESKIN:

I had to bust out my Jocko voice to get the men moving, apparently I was struggling with giving good direction today. Wagon Wheel brought the FNG “ExciteBike”, Aladdin said he was invigorated and nobody wanted to eat Tacos today… It is strange that we had a Taco Bell themed workout and Swirlie was nowhere to be seen. Hope he’s okay.

ANNOUNCEMENTS:
Brolympics II – order a shirt if you want one

Prayers for families and friends going through struggles and illnesses.

Foxes, Skunks and CMUs

THE SCENE: Another beautiful morning, cool and clear
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSHs, plank pointers, squats
THA-THANG:
CMU carry to parking lot big island. Do some presses, OH carry and curls on the way.

Carry 1 CMU on a speed walk. At cone, Run back to previous cone and back w/o CMU then do exercise. Pick up CMU speed walk to next cone and repeat. Exercises are:

  • 15. Merkins
  • 20 OH presses w/CMU
  • 20 jump squats
  • 20 plank pointers
  • 20 dry docks
  • 20 curl/press
  • 20 plank over CMUs (each side is 1)
  • 20 SSH
  • 20 “bench presses” w/CMU
  • 20 tri presses

run a full lap around after completing each round

REPEAT till time ends

MARY:

Flutter Kicks and a creative circle of pain Merkins

COUNT-OFF & NAME-O-RAMA
9 PAX
CIRCLE OF TRUST/BOM:
“But at the beginning of creation God ‘made them male and female.’ ‘For this reason a man will leave his father and mother and be united to his wife, and the two will become one flesh.’ So they are no longer two, but one flesh. Therefore what God has joined together, let no one separate.””
‭‭Mark‬ ‭10:6-9‬ ‭

let your wife know you are one.
MOLESKIN:

great morning, great weather. Wax job came up with the topper for ring of fire merkins. The “real Superman” doing a merkin and on way up putting your arms and legs off the ground.

ANNOUNCEMENTS:
Goliath at the Gorge, Brolympics

Don’t skip chest day

THE SCENE: 68 and clear
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

  • Cherry picker 4ct IC x10
  • Hula hoop 4ct IC x10
  • Imperial Walker 4ct IC x10
  • SSH 4ct IC x25

THA-THANG:

The Whole Enchilada

  • 5 Burpees
  • 10 Elevated inch worms
  • 15 BBS
  • 20 Merkins

5 rounds

Mosey to the tennis court

4 corners

  • 10 Wolverine Burpee (Horrible exercise)
  • 10 Windshield Wipers each side
  • 10 DEEP squats
  • 10 Gas pumpers 4 ct

MARY:

  • Heels to Heaven 4ct IC x10
  • LBC 4ct IC 25

COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:

Romans 8:25 “But if we hope for what we do not see, we wait for it with patience.”  While I’m going through a struggle at work and hoping for a positive outcome it is hard to be patient.  But what I should be, and what this situation has reminded me of, is to hope in Jesus for His outcome for me, and to try and be patient.  In this crazy instant world we live in that seems to be the struggle, wanting what we want when we want it and then we don’t wait patiently at all.  We want instant gratification.  But He gives us patience to wait and hope to eventually see Him.  And how much sweeter are the things that we actually wait a long time to get?

MOLESKIN:
Prayers for LadyJunk

Prayers for Flashback and his pedal bike ride for MS.