F3 Knoxville

Category: The Dog Pound

Reverse Sea Biscuit

THE SCENE: 30
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH

Cherry Pickers

Rockettes

Mosey to the track across Northshore

THA-THANG:

10 Burpees, 10 merkins, 10 squats then run a lap

15 burpees, 15 merkins, 15 squats, then run a lap

increase number or reps by 5 then run a lap.  Once you hit 30 reps start reducing the reps by 5 after each lap.

MARY:
No time
COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
Insert the WORD here.
MOLESKIN:
Insert any personal comments, notes, devotion content, etc.
ANNOUNCEMENTS:
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.

Earn The Bird

THE SCENE: 30 degrees and yeah it was cold
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

  • SSH IC x 25
  • Windmill IC x 15
  • Cockroach Merlin OYO x 10

THA-THANG:
Battle Buddy up and Mosey to the Track. While one PAX runs the loop the other PAX member performs the circuit. AMRAP

  • Caterpillar Tapout Merkins x 5
  • Lungey Squat x 10
  • Jane Fonda’s x 15
  • Heel Tap Merkins (2 CT) x 20
  • American Hammers (4 CT) x 25

MARY:

  • Flutter Kicks IC x 50
  • LBC’s IC x 10

COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
Thanksgiving is great time to bring to the forefront what we’re thankful for. I believe this PAX does a great job of that week in and week out. Today I’m thankful for this PAX. You men have really helped bear my burdens and I’m thankful to be a part of this group.
MOLESKIN:
WaxJob, again, decided to show up shirtless. And never complained. Split Jack’s were renamed Jane Fonda’s by Ribbed. The PAX were treated to Jocko’s psychological warfare and other classic workout tunes. Plus we had a couple of travelers T-Pimp, Choir Boy and Spam made the journey out this morning. Also Mayberry said he would be back for seconds. #EarnTheBird
ANNOUNCEMENTS:

The Crippled Krakken

THE SCENE: 39 and dry
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Grab some weight, jump around and stretch something. .
THA-THANG

Ten stations

25 reps x 15 min, 20 reps x 15 min, 15 reps x 15 min

  •  Overhead sandbag sumo squats
  •  Sandbag cleans
  •  Dumbbell curls
  •  Tricep extensions
  •  Overhead press
  •  Goblet squats
  •  CMU rocky balboa’s
  •  Slam ball
  •   Dumbbell Merican  rows
  •  45 pounds flamingos

When you finish your station, take a lap and fill an empty station. If the only empty station is the one you left: tough luck, do it again.

MARY:
Who needs washboards when you’ve got pipes?

COUNT-OFF & NAME-O-RAMA
10 PAX

Mayberry, Shooter, I-beam, Butters, Cosmo, Swirlie, Bartman, Scooter, Wallball
CIRCLE OF TRUST/BOM:
PAY ATTENTION!

Recently I had a few guys approach me about starting a small group of men to discuss life issues, challenges, struggles and sharpen each other. The first few weeks I was pleased that we could talk through some major issues they were dealing with and I shared from my experiences and how my wife and I handled many of these things in our own marriage.  About six weeks later I had a conversation with my wife where she expressed that she had felt neglected, unseen, unloved and virtually ignored for about that length of time. I was stunned. I  had absolutely no idea she felt that way. As I looked back over the previous two months I realized that I had spent the majority of the time focused significantly on myself. I had several trips, went to multiple ball games, and was overall focused on my own enjoyment and pleasure. The word for today is “Pay Attention.”  Don’t allow yourself to simply coast through life doing what comes naturally. You can lose the things and the ones you love, you can damage people and you can hurt yourself if you’re not paying attention to your attitudes, actions and motivations.  It takes hard work to get back from these far off places. The work is worth it, but you’re better off avoiding them in the first place. Pay attention!

“Be sober-minded; be watchful. Your adversary the devil prowls around like a roaring lion, seeking someone to devour.”
‭‭1 Peter‬ ‭5:8‬ ‭ESV‬‬
http://bible.com/59/1pe.5.8.esv

MOLESKIN:
Great, cold work!

ANNOUNCEMENTS:
None

Choices, choices…

THE SCENE: low 40s and rain

F3 WELCOME & DISCLAIMER


WARM-O-RAMA:

  • SSH x 20
  • Merkins x 10 IC
  • Squats x 10 IC
  • OYO stretches

THA-THANG:

Today’s workout was all about making choices.

  • Choice #1:   Work in the rain  -or-  Go to the pavalon.
    • Pavalon wins…begin to mosey
  • Stop at street for choice #2:  Burpee broad jump to speed bump  -or-  Inchworm merkin to speed bump.
    • Burpees won….BBJ to the speed hump
  • Choice #3 at bottom of Matterhorn.  How to get up Matterhorn:  Frontwards  -or-  Backwards.
    • Backwards won….Bernie Sanders up the hill
  • At the pavalon, began a descending ladder workout.  Trying my best to keep everyone dry on a nasty morning.
    • 10 Burpees
    • 9 Iron Mikes
    • 8 Thrust Merkins
    • 7 Side Crunch (each side)
    • 6 Decline Merkins
    • 5 Pull ups
    • 4 Single Leg Squats (each side)
    • 3 Dry Docks
    • 2 Knee ups
    • 1 Dive Bomber
      • We got through 1 round of the ladder before the putrid smell of some dead creature arrived.  First it was manageable, then it got worse, then Tank started dry heaving….time to go….audible…

 

  • Choice #4:  stay or go….GO!

 

  • Mosey to the bottom of Matterhorn and turn left into the parking lot
  • Choice #5:  11’s  -or-  Route 66
    • Route 66 won.  Dry Docks & Jump Squats around the parking lot Route 66 style
  • Choice #6:  Grass hill  -or-  Cement hill
    • Cement hill won:  mosey back to bottom section of parking lot.  Run the stairs & hill up to the rock by the restaurant.  At top and bottom of each run do 5 burpees, 5 merkins, 5 jump squats.   4 sets total.
  • Mosey back toward AO
  • Stop at the road for Choice #7:   Forward to the speed bump  -or-  Backward to the speed bump
    • Forward won….bear crawl to the speed bump
  • Continue back to AO and cash out with Ring of Fire Merkins

 

MARY:

COUNT-OFF & NAME-O-RAMA
Tank, Waxjob, Blue Cross, Flute Loop, Bowflex, Doubtfire, I-Beam, Bartman

CIRCLE OF TRUST/BOM:

Joshua 24:14-15.  Now fear the Lord and serve him with all faithfulness.  Throw away the gods your ancestors worshiped beyond the Euphrates River and in Egypt, and serve the Lord.  But if serving the Lord seems undesirable to you, then choose for yourselves this day whom you will serve, whether the gods your ancestors served beyond the Euphrates, or the gods of the Amorites, in whose land you are living.  But as for me and my household, we will serve the Lord.

Choices matter.  Make wise choices for you and your family today.

MOLESKIN:
Props to Waxjob for showing up early with his leaf blower to clean off the pavalon.  T-claps bro!

ANNOUNCEMENTS: