F3 Knoxville

Category: The Dog Pound

Millennial’s Can’t Jump Rope

THE SCENE: 60’s & clear

F3 WELCOME & DISCLAIMER

Quicker than normal…running late!

WARM-O-RAMA:
SSH x 20  with increasing speed

THA-THANG:
8 stations set up in front of the outhouse.  2 minutes at each station then rotate to the next.  The jump rope station was in the middle so, naturally, we used that as the catalyst to “encourage” (pronounced: make fun of) the person jumping rope!  All this while Lynyrd Skynyrd played blissfully in the background….good times.

  1. Curls (30, 25, 20 dumbbells)
  2. Squats (60 sandbag)
  3. Calf Raises (40 sandbag)
  4. Kettlebell swings (35, 40 bells)
  5. American Hammers (assortment of plates…can’t remember exact weights)
  6. Mr Spectacular (15 dumbbells or 30lb ruck plates)
  7. Overhead Press (20 ruck plate x 2)
  8. Jump Rope

MARY:
Nada

COUNT-OFF & NAME-O-RAMA
8 strong.  Tank, Shooter, Wall Ball, Cavalier, Wagon Wheel, Doubtfire, Slugger, Bartman

CIRCLE OF TRUST/BOM:
Talked about yesterday’s TN House vote on the governor’s school voucher program and the impact it’s having on Rep. Zachary.   Used this scenario as a reminder to the PAX of the importance of the decisions we make and the impact they have on our surroundings.

MOLESKIN:
Shooter and Wagon Wheel somehow managed to break 2 jump ropes today…clearly millennials struggle in this area.  Shooter eventually resorted to air jumping, with fancy tricks!

ANNOUNCEMENTS:
Hardship hill coming up.   Sign up for a team.

Something died inside Waxjob

THE SCENE: The weather was somthin real nice Clark.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Mosey to tennis courts for a couple laps, line work with bear crawls, crawl bears and side bears.
THA-THANG:
Groups of 3-4. Mosey to the track. At each cone do exercises listed as a team. Then mosey to next cone. 3 rounds

  • 100 burpees, BBS (150 LBCs), inch worms
  • 200 Toe touch planks,Squat jumps, merkins
  • 300 lunges (per Leg), dry docks, Bobby Hurley’s
  • 400 LBCs, flutter kicks, squats

Figure out as a team how to get all reps done

mosey to tennis courts for some sprints if time

MARY:
Ab stuff
COUNT-OFF & NAME-O-RAMA
16
CIRCLE OF TRUST/BOM:

Ecclesiastes 4:9 •
“Two are better than one; because they have a good reward for their labor.”

When individuals work together, they can double their strength and get much more done as a team. They also reap the value of having worked in unison, thus creating harmony instead of disorder. Working as one people begins with the efforts of each person, as they work with another person.

• Proverbs 27:17•
“Iron sharpeneth iron; so man sharpens another.”

A team has checks and balances, one person watches the other one’s back. They help them if they falter or lose sight of the goal, just like in friendship. A good friend isn’t someone who always agrees with you, what you do, or what you say. A real friend is someone that is willing to challenge you, to be better as a person. A team player encourages his fellow team mates to be better players. Teamwork and friendship both work in very similar ways.

ANNOUNCEMENTS:
Abridged, HHOCR

Maundy Thursday Montage

THE SCENE: 60 and clear

F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

  • SSH x 10
  • Cherry Pickers x 6
  • Circle of burpees

THA-THANG:

  • Indian run to where the boats used to be
  • Paula Abdul the length of two light poles.  Bear crawl forward 2 parking spaces, do 10 merkins.  Bear crawl backward 1 parking space, do 10 squats.  Rinse/repeat until you reach the 2nd light pole.
  • Mosey to the bottom of the stairs on long island.
  • Iron Mike countdown.  Start at the bottom of the stairs with 10 iron mikes (each leg), then run up the stairs, up the hill to the rock and do 9 iron mikes.  Run back down, do 8…run back to top, do 7.  Rinse/repeat until you work all the way down to 1.
  • Mosey to the Matterhorn.
  • Sprint to the 1st light pole, do 10 squats and 10 derkins.  Bernie Sanders to 2nd light pole, do 10 squats and 10 derkins.
  • Slowsey to the bottom of Matterhorn & indian run back to the AO

MARY:

  • LBC x 25
  • Box cutters x 20

COUNT-OFF & NAME-O-RAMA
16 strong:  Toto, Snitch, Toebox, Trolley, Peek-a-boo, La-Z-Boy, Frosty, Butters, Flute Loop, Sparky, Abacus, Hot Tub, Dreadlock (FNG), Stitches (FNG), Ratchet, Bartman

CIRCLE OF TRUST/BOM:
Talked about the meaning of Maundy Thursday and what an important day it is.

MOLESKIN:

ANNOUNCEMENTS:

Dig Deep

THE SCENE: 41 degrees with a big ole moon
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
We did some SSH during the disclaimer to get warm, and then followed up with:

  • Little bit o’ this & that
  • 15 merkins
  • 15 windmills

THA-THANG:
The PAX moseyed over to a cone circuit. 5 cones were placed at three distances (Cone 1=short sprint, Cone 2=medium sprint, Cone 3=long sprint, Cone 4=medium sprint, Cone 5=short sprint).

Each cone had an exercise listed at its base (Cone 1 = BBS, Cone 2 = Carolina Dry Docks, Cone 3 = Squats, Cone 4 = Merkins, Cone 5 = American Hammers).

Pax sprinted to each cone and performed 5 reps of the listed exercise at that cone. In between Cones 3 and 4 we paused for sets of 7-ups with the pee rocks (curls, presses, tris with a heavy rock in ascending rep count from 1 to 7 and back down to 1).

Continue this patter, increasing rep count by 5 each time. Right before Mary we re-grouped at the start line for one last sprint to the long cone.

MARY:

  • Oblique Crunches x 10 IC, each side
  • Box Cutters x 20 IC
  • Flutter Kicks x 15 IC
  • Mountain Climbers x 25 IC

COUNT-OFF & NAME-O-RAMA
Two FNGs today – great work PAX! Welcome to Twinkletoes and Peek-a-boo!
CIRCLE OF TRUST/BOM:
Take some time to review the words used in traditional wedding vows and really let them soak in. I was at a wedding with my 3 yo daughter this weekend and had to explain the ceremony to her curious mind. I found myself interpreting the wedding vows in ways that I probably didn’t consider 6 years prior when I repeated them to my bride (who is way out of my league). It really stood out to me that I am not always a good example of what those vows mean, even though I should be since I’m setting the example that she may use for her future husband one day.
MOLESKIN:
Felt good to be back with the PAX after two fartsacks in the last few days – thanks, guys!
ANNOUNCEMENTS:

Hill Sprints Suck

THE SCENE: 64 and still.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

SSHx20 IC
Cherry Pickers x5 IC Junk speed
Hipper Snappers – 4 count IC ready position, 1) left 2) right 3) jump
Merkins x10 IC
LBAC forward x10, reverse x10
THA-THANG:
BATTLE BUDDY UP
1 CMU per pair, head to the matterhorn
– guy running carries the CMU, other guy skips
– Incans x10 oyo at the light poles
Hill Sprints (group Dora)
A] At the light pole – all w/ CMU
1) 100 Carolina Dry Docks
2) 200 Sumo Squats
3) 300 Curls
4) 200 Tri
5) 100 Clean and Press
B] Group Downhill sprint – leave on “go”
– first guy down gets to head back up oyo
– everyone else does 10 Merkins then goes
– once partner is up Rocky Balboa til the 6 gets there
Switch partners, Rinse and repeat
1/2 way through reps stopped for Mary
20LBC IC
20 Hello dolly IC
FLIP THE NARRATIVE
CMUS to the bottom of the hill, now sprints are uphill and reps are at the speed hump
Mosey back. Incans at light poles again
COUNT-OFF & NAME-O-RAMA
Junk, Mayberry, Frosty, I-beam, Raindrop, Tweetee, Wagon Wheel, Sparky, Snitch, Bartman
CIRCLE OF TRUST/BOM:
It’s easy in life to get going  so fast it feels like we’re running downhill. If you remember as a kid running down a hill that was too steep where your legs are moving so fast that if you stopped you knew you would fall and tumble the rest away. Sometimes when running at that pace we get to where we are actually racing the people that we are running alongside, often times chasing the wrong things and filling our lives with too much stuff all the while trying to keep up and “win” the crazy race.
Sometimes we don’t even realize what’s happening as life gets tougher – relationally, work, self esteem, insecurity, true loss. Whatever the reason we find ourselves suddenly running uphill: resistance, reduced speed, aching to be done. The challenge I would propose is to consider whether you still run the uphill times like a race or do you Try to skip them and keep running downhill? Do you set yourself to work hard or just to survive? Do you seek to learn something, to get better – or do you just dwell in the misery longing for it to be over?
MOLESKIN:
I tore my plantar fascia (on the bottom of my foot) a couple weeks ago during an OTB that was truly incredibly stupid. It had been feeling good the last few days so I had envisioned competing, perhaps even winning one or two of the downhill sprints. 5 minutes into the beatdown today it rose up and let me know it was there. So I had to pace myself on the downhill which I don’t like to do. Because of that, I ended up pushing myself harder on the uphills than I normally would. All part of prepping for the BOM I guess. My conclusion:  I need to push myself on the uphills more often.
ANNOUNCEMENTS:
Tweet-ee has lost three people from his recovery program to overdose in the last few weeks. We spent time in prayer for their families, for all of those in recovery, and especially for those in denial