F3 Knoxville

Category: The Dog Pound

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.

Saved by the skunk

THE SCENE: Upper 60’s I think…a little warm but not too bad

F3 WELCOME & DISCLAIMER


WARM-O-RAMA:

  • Cherry pickers
  • 10 Merkins OYO
  • Rockettes
  • Butt kickers
  • Karaoke
  • Calf Stretch

THA-THANG:
Battle buddy up and grab 1 CMU per group.  Mosey to the outhouse for the following menu.   Reps on the left were performed DORA style, while partner B ran to the top of the parking lot and did 5 reps of the corresponding exercise to the right.  1,000 reps if you finish…many did!   Also, full transparency, I had everything written on a white board this morning.  When I got home from work tonight my kids had erased the white board…so these may not be the exact exercises from this morning…but you get the idea.

 

100 reps DORA 5 reps at top of hill
Burpees Superman swim
CMU OH Press Side Straddle Hop
CMU Curls Side Lunge
CMU Big Boys Box Cutter
Iron Mikes Flutter Kick
Merkins on the CMU Squat Jump
CMU Calf Raise Speed Skaters
Carolina Dry Docks Imperial Walkers
V-ups Monkey Humpers

MARY:

Dealers choice

  • Peter Parker – Tweet-E
  • 10 burpees – Ribbed

COUNT-OFF & NAME-O-RAMA
20 strong:  Aladdin, La-Z-Boy, Fonzy, Viagra, Blue Cross, Ramrod, Sparky, Wagon Wheel, Pool Boy, Mouthwash, Bueller, Driftwood, Waxjob, Smoker, Dreadlock, Junk, Mayberry, Tweet-E, Ribbed, Bartman

CIRCLE OF TRUST/BOM:
Read a passage from 1 Timothy 6.  Basic take home point is to keep your focus on Christ and to let him be your motivation.  Don’t be lured by money, success or wordly pleasure…rather let Christ be your goal.

MOLESKIN:
I had originally planned to do this workout on Baby Everest which would have been a lot harder, but there was a skunk running around in the parking lot by that hill so I decided to audible.   Saved by the skunk!!

ANNOUNCEMENTS: