F3 Knoxville

Category: The Dog Pound

Lucky #7

THE SCENE: 20’s & cold, thankfully no wind.

F3 WELCOME & DISCLAIMER


WARM-O-RAMA:

  • Cherry pickers x 5
  • SSH x 20 (4ct)
  • Squats x 10 (4ct)

 

THA-THANG:

7 of Diamonds.   4 cones were set up in a diamond shape.  As a group, mosey around the diamond, stop at each cone and perform the following exercises.  All reps are a multiple of 7.

  • Lap 1 – 7 Burpees
  • Lap 2 – 14 Mountain Climber (4ct)
  • Lap 3 – 21 Iron Mikes (4ct)
  • Lap 4 – 28 American Hammers (4ct)
  • Lap 5 – 21 Merkins (4ct)
  • Lap 6 – 14 Monkey Humpers (4ct)
  • Lap 7 – 7 Burpees

MARY:

Dealers choice:

  • Tank – LBC x 41
  • Junk – Hello Dolly x 20
  • Mayberry – Reverse Cowgirl x 20ish – too much laughing to count

COUNT-OFF & NAME-O-RAMA
10 HIMs:  Tank, Junk, Mayberry, Frosty, I-Beam, BlueCross, ToeBox, Abacus, Tweet-E, Bartman

CIRCLE OF TRUST/BOM:

The Parable of the Sower — Luke 8:4-15

 4 While a large crowd was gathering and people were coming to Jesus from town after town, he told this parable: 5 “A farmer went out to sow his seed. As he was scattering the seed, some fell along the path; it was trampled on, and the birds ate it up. 6 Some fell on rocky ground, and when it came up, the plants withered because they had no moisture. 7 Other seed fell among thorns, which grew up with it and choked the plants. 8 Still other seed fell on good soil. It came up and yielded a crop, a hundred times more than was sown.” When he said this, he called out, “Whoever has ears to hear, let them hear.” 9 His disciples asked him what this parable meant. 10 He said, “The knowledge of the secrets of the kingdom of God has been given to you, but to others I speak in parables, so that, “ ‘though seeing, they may not see; though hearing, they may not understand.’a 11 “This is the meaning of the parable: The seed is the word of God. 12 Those along the path are the ones who hear, and then the devil comes and takes away the word from their hearts, so that they may not believe and be saved. 13 Those on the rocky ground are the ones who receive the word with joy when they hear it, but they have no root. They believe for a while, but in the time of testing they fall away. 14 The seed that fell among thorns stands for those who hear, but as they go on their way they are choked by life’s worries, riches and pleasures, and they do not mature. 15 But the seed on good soil stands for those with a noble and good heart, who hear the word, retain it, and by persevering produce a crop.

Jesus is clearly talking about man’s response to His call for salvation, which is an entire discussion unto itself.  This morning I focused on the current state of our hearts, particularly verse 14.  If I’m honest, a lot of times I feel like the seed from verse 14 – that which gets distracted and lulled by the American culture.   We have so much in our country that we are often fooled into thinking we are self-sufficient rather than dependent on Christ.  Protect your heart against this way of thinking.

MOLESKIN:

ANNOUNCEMENTS:
Collecting gift cards for the Mend House.  Tank will be collecting them this week.

Cherry Popped (VQ)

THE SCENE: Great 50 degree weather. Dry

WARM-O-RAMA:
25 x SSH and 8 x Cherry Pickers
THA-THANG:
Six stations. When finished with one run to the next. Repeat until time is up. Ran close to 3 miles

  • 10 Burpees
  • 25 Tri-dips
  • Cone to cone bear crawl merkins
  • 15 Bobby Hurleys
  • 15 Carolina dry docks
  • 10 Box cutters

MARY:
Burpees. Run to to station 2 for tri-dips. Back to AO for more burpees and then BBS.
COUNT-OFF & NAME-O-RAMA
14 HIMS out at The Dog Pound. Junk, Mayberry, Gibbler, Scooter, Bartman, Tweet-E, Bowflex, Tank, I-Beam, Pepper, Snitch, Abacus, Detention, Toe Box

CIRCLE OF TRUST/BOM:
You are either growing or dying. Stepping outside your comfort zone is key to discovering your passion, accomplishing your goals and finding happiness. Start with small steps to get out of your comfort zone to keep growing. “One can choose to go back toward safety or forward toward growth. Growth must be chosen again and again; fear must be overcome again and again.” Abraham Maslow

MOLESKIN:
Thanks for the encouragement through my first Q. Felt good to get it out of the way.

Dog Pound VQ

THE SCENE:  38 degrees and clear
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH, Cherry Pickers, Stretch OYO, Merkins, Flutter Kicks, Burpees OYO
THA-THANG:

  • Mosey to the Pavilion with a “mosey break” at the top of the hill that included 2 rounds of merkins and American hammers
  • Pavilion workout was Jacob’s Ladder style and included: Jump Squats, Decline Merkins, Chin Ups, BBSU, Hanging Leg Raises, Lunges, Pull ups, Box jumps, dry docks, and a burpee followed by a run back up and down the hill to the parking lot
  • Slow mosey back to the AO. Cool down included: AMRAP Merkins, little baby crunches, mountain climbers, Peter Parker’s, BBQ squats

COUNT-OFF & NAME-O-RAM

Tweet-E, Cavalier, Bowflex, Abacus, Kentucky, Wagon Wheel, Scooter, Toe Box, Bartman, Sparky,  Mayberry, I-Beam, Wall Ball, Blue Cross, Aladdin

CIRCLE OF TRUST/BOM:
Jeremiah 17: 5-7

Reminder to all of us that self-reliance is a trap, we cannot trust in our own flesh and in our own ability to solve all our problems. Blessings come from above and not from our own ability to make things happen.
MOLESKIN:
Appreciate the men who came out to support my first Q and I’ll look forward to leading again

90’s rock out session

THE SCENE: Breezy & low 40’s.  Chance of rain so we planned ahead of time to meet at the Pavalon.

F3 WELCOME & DISCLAIMER


WARM-O-RAMA:

A few stretches while explaining the stations.

THA-THANG:

9 stations set up under the Pavalon.  2 minutes at each station with a 15 second break at the end.  AMRAP at each station and rotate through the loop AMTAP for 45 minutes.

Stations:

  1. Knee ups with ball between ankles
  2. Squats – 60lb sandbag
  3. Merkins on a basketball
  4. High lat pull – 35lb kettlebell
  5. Curls.  25-30lb dumbbells
  6. Heels to heaven with ball between ankles
  7. Pull ups
  8. Side deltoid raise – 15lb dumbbells
  9. Step ups on the bench – 30lb dumbbell

MARY:
N/A today

COUNT-OFF & NAME-O-RAMA
Junk, Butters, Toebox, Bartman

CIRCLE OF TRUST/BOM:
We listened to a bunch of music today that I listened to in high school.  It’s great music and often brings back memories of the trouble I got into as a kid.  Therefore the BOM was quoted from Ecclesiastes chapters 11-12.  Basically it talks about the fact that men will enjoy the time of their youth, however we also need to be aware that we will ultimately be held accountable for our actions.  The only way to avoid this judgement is to accept Christ as your personal savior and let his death, burial and resurrection take the place of your punishment.

MOLESKIN:

ANNOUNCEMENTS:

Change of plans

THE SCENE: The dog pound, 32° and clear
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH X20, Superman  inch worms x10, mosey to outhouse
THA-THANG:
DORA tour,Partner up

DORA 1: outhouse Run from AO/150 merkins and 100 squat jumps

mosey to The “boat” with 1 CMU per team

DORA 2: run down trail by docks and circle back after climbing rocks up/100 CMU curls and 100 CMU presses

Leave CMUs and mosey to steps

DORA 3: run up steps and up the hill to the rock/150 dry docks and 200 squats

mosey back to the “boat” the scenic route by the docks. Pick up CMUs and mosey to AO

MARY:
41 flutter kicks, some yoga crap, 50 LBCs
COUNT-OFF & NAME-O-RAMA
8 pax
CIRCLE OF TRUST/BOM:
I told the PAX about the program I have been watching on Amazon called World War II in HD. It was a phenomenal program that really changed the way I thought about our history and the men and women that served our country during that time. I shared with them some stats on the number of casualties during World War II and the millions of people that died as a result of evil men. The sacrifice that they gave to protect the innocent and save our world was  unbelievable.  It made me think about the small sacrifices that we need to make on a daily basis for others.. weather it be our family, our friends, or even complete strangers.

Watch WWII in HD, it will change you.

MOLESKIN:
The pax was pretty quiet today except the occasional massive fart from Sparky. Aladdin for 2nd time but there was no tag yet for him on site.
ANNOUNCEMENTS:
Prayers for jobs, flood victims