F3 Knoxville

Category: The Dog Pound

Happy Birthday to Me

THE SCENE: low 60’s

F3 WELCOME & DISCLAIMER


WARM-O-RAMA:

  • Cherry Pickers x 5
  • OYO stretches
  • Shock & Awe Burpees

THA-THANG:

  • Mosey to baby Everest for 11’s.  Starjacks at top / Diamond Merkins at bottom
  • Mosey to pavalon and do 3 sets of the following.  Run to the gate & back between each set.
    • 10 pullups
    • 20 dips
    • 30 squats
    • 20 step ups
    • 10 thrust merkins

MARY:

  • Side crunch x 15
  • Heels to heaven x 10
  • v-up, roll-up x 10

COUNT-OFF & NAME-O-RAMA
Stitches, Dreadlock, Junk, Mayberry, Tweet E, Aladdin, Mouthwash (FNG), Wagon Wheel, Ratchet, Bartman

CIRCLE OF TRUST/BOM:

Matthew 6:14-15  For if you forgive other people when they sin against you, your heavenly Father will also forgive you.  But if  you do not forgive others their sins, your Father will not forgive your sins.

MOLESKIN:
Birthday Q today – 41 today.

ANNOUNCEMENTS:
Hardship Hill

Mental Toughness

TTHE SCENE: Mid 60’s. Humid.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH x 25 IC
OH Claps 4-ct x 25 IC
Squat x 25 IC
Dips x 25 IC
Alt Deadlift Squat x 25 IC
Calf raise x 25 out/fwd/in IC
Little this/that
Michael Phelps
THA-THANG:
Each man grab a station. AMRAP 1 minute at each station. Hit each station 4 times.
1. Shrug the twins/buckets of rocks
2. Weighted squat ruck or sandbag front load
3. Weighted dips ruck or sandbag
4. Sandbag deadlift
5. Lawnmowers with plates alt each 10
6. Weighted calf raise alt each 20 in/straight/out
MARY:
30 seconds of LBCs
COUNT-OFF & NAME-O-RAMA
16 brothers
CIRCLE OF TRUST/BOM:
6 exercises to improve mental toughness:
1. Get rid of extrinsic motivators – no music, no training partner. Suffer in silence alone
2. Develop good habits – Mentally tough people are more consistent than you. They create habits and relentlessly stick to them
3. Learn to ignore things you cannot control – Stoicism is the ability to endure pain and hardship without display of fellings and without complaint
4. Ruck – put a heavy pack on and go walk for hours.
5. Farmer carry – pick up some heavy shit and go for a mile walk.
6. Hang – grab and pullup bar, a tree branch or some playground equipment and start a timer. Work up to 60 seconds.
MOLESKIN:
No cardio but still worked up a great sweat and burned a lot of calories.
ANNOUNCEMENTS:
OEW night at Abridged May 9 at 6pm.

Low hanging Fruit

THE SCENE: 60 degrees and moist like a hostess cake (moist and dry at the same time)
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Stuff to get warm. SSH. Merkins
THA-THANG:
Pair up and mosey to courts

Each pair gets a lacrosse ball. Standing 20 yards apart, one partner bounces the ball to the other and does a burpee. Repeat till both partners do 10 burpees,  move 10 yards closer and repeat

everyone gets a ball. Squat bounces. Do a squat and each time you go down bounce the Ball to your other hand x30. Then…..iron mikes handing off the ball under your forward leg to your other hand each rep. x20

Mosey to the boat with ball.

run around course bouncing your ball while running. Try to switch hands often. At single cones do exercise and qty listed. At multiple cones pick up ball and SPRINT to next three cones. Single cone exercises are:

  • Iron mikes x20
  • Diamond Merkins x20 (holding ball)
  • LBCs passing ball between legs x30
  • Lunges passing ball x30
  • Hold V while passing ball around torso x30 revolutions

repeat till time runs out.

MARY:
Circle up and have everyone yell out an exercise and qty
COUNT-OFF & NAME-O-RAMA
15
CIRCLE OF TRUST/BOM:
Keep your eye on the “ball” Christ. Stay concentrated on him and his word and he will lead you in the right direction.
MOLESKIN:
It was a bit quiet this morning as it was hard enough running while bouncing a ball let alone talking. Great work by everyone today. Toebox tried to take the title of worst smelling fart
ANNOUNCEMENTS:

Prayers for Troll’s wife and family/friends of Mike. Abridged night 5/9

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