F3 Knoxville

Category: The Dog Pound

Trick or Treat

THE SCENE: Clear & 40

F3 WELCOME & DISCLAIMER


WARM-O-RAMA:

  • Cherry Picker x 5
  • Mountain Climbers x 20
  • LBAC x 10 each direction
  • OYO Stretches

THA-THANG:
It’s time to Trick or Treat!   QIC had index cards in hand – each card had a Trick exercise and a Treat exercise listed.  PAX blindly chose “Trick” or “Treat” and then we did that exercise

  1. Warm Up Circle – TREAT
    • Shock & Awe Burpees.   10 Burpees, 9 Burpees, 8 Burpees….. all the way down to 1 Burpee
  2. Pee Rocks – TRICK
    • Pee Rock Inchworm Merkin.  Grab a rock and slide it forward…do a merkin on the rock…then walk your feet up to the rock.   Rinse & Repeat the length of the parking spaces and back to the start line.
  3. Baby Everest – TRICK was chosen but we quickly audibled and did the TREAT
    • TRICK:  backward bear crawl up the hill x 5.   Dumb idea…we could barely do it once….audible…
    • TREAT:  7’s on the hill.  Thrust Merkins at top – Starjacks at bottom
  4. Long Island – TREAT
    • 3 laps around the island.  At each end of the island do increasing reps of burpees:  3,6,9,12,15,18.  Time ran out…we didn’t make it past 12.

MARY:

  • TREAT
    • Captain Thor
    • Side Crunch x 10
    • Pickle Pounder x 15

COUNT-OFF & NAME-O-RAMA
12 brothers.   Tweet-E, Bueller, Wallball, Bluecross, Tonka, Ribbed, Waxjob, Podium, Judge Judy, Mayberry, Tank, Bartman

CIRCLE OF TRUST/BOM:
Is your Christian walk a cruise ship or a war ship?   It is so easy to slip into complacency and comfort as a Christian in America.  The Bible continually tells us we are at war with the evil one – our lives should reflect this.  On a cruise ship the captain is the head entertainer, on a war ship the captain leads us into battle.  On a cruise ship the crew is there to meet your needs, on a war ship you are expected to hold up your brothers up and hold them accountable.  A cruise ship docks when the war begins, a war ship sails headlong into battle.  As men we should all have a warship mentality – Christ promised us this life would be tough if we chose to follow him.  I pray that you find your strength in Christ as you put on Gods armor and go headlong into battle each day.

MOLESKIN:

ANNOUNCEMENTS:

3rd anniversary celebration 11/3 & 11/4

Slow & Heavy Wins the Race

THE SCENE: Cool and Gloomy
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH x30 IC, Baby Arm Circles Forward x10 IC, BAC in Reverse x10 IC, Stretching OYO
THA-THANG:
20 Minute AMRAP: With a Battle Buddy PAX Completed the Following with a Ruck/Sandbag/ or CMU

  • 20 Curls
  • 20 Presses
  • 4 Ct. Flutter Kicks
  • Squats
  • Coupon Carry to the end of Parking Lot and Back

DORAS

  • Partner A Bear Crawls to fence and back while Partner B begins with the following exercises and reps:(Swap when partner A returns and the reps are cumulative between the two partners)
    • 200 Rows
    • 150 Coupon Swings (Just like kettle-bell swings)
    • 100 Tricep Extensions

MARY:
60 second Hello Dolly Burnout
COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
Something that I have been struggling with as of late is speaking too much and not listening nearly enough. Challenge for the day is to listen more and talk less and see how much it steers our day on a more fruitful and prosperous path for everyone. God gave us two ears and one mouth for a reason. 
MOLESKIN:
Insert any personal comments, notes, devotion content, etc.
ANNOUNCEMENTS:
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.

Left vs Right

THE SCENE: Just like the perfect date. Not too hot, not too cold.  All you need is a light jacket!
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Left and right theme today.  All excercises have delayed symmetry…
15x Left Straddle Hops IC
15x Right Straddle Hops IC
10x Travoltas (right side)
10x Travoltas (left side)
10x Buddy the Elf (left side)
10x Buddy the Elf (right side)
15x Sundials (left side)
15x Sundials (right side)

THA-THANG:
Mosey up to the Forbidden Parking Lot, line up on the curb…
10x single-leg calf raise
Mosey to other curb
10x calf raise on the other leg
Mosey back
R&R 3x, getting a bit faster each time.

Mosey on up the Matterhorn.
Stop halfway up and BooBoo Bear Crawl (bear crawl with one leg) for 25yd
Switch legs and continue BooBoo Bear Crawl for another 25yd
Mosey to the Pavalon

Perform the following exercises all on one side, run up the hill and back, then repeat with other side
10x Hanging Knee Tucks
15x Merkins – one hand and one foot on the bench
20x Step-ups (same leg)
15x One-sided LBC
10x One-handed Dips

Everyone made it through the list at least 4x (twice on each side)

Mosey back to the cones on the Matterhorn and BooBoo Bear Crawl back down.

Mosey on to the boats for 5x One-Handed 6-Count Body Builders (same as 8-Count but skip the Merkin) with each arm, then head back to the AO

MARY:
15x Side Crunches each side.
15x (or so) 4-ct Freddy Mercury
COUNT-OFF & NAME-O-RAMA
16 HIMs this morning.
CIRCLE OF TRUST/BOM:
This politics season we have left and right duking it out as usual, which was what prompted this Left and Right Q, but as I worked on the details, God brought to mind a totally different left and right context in Matthew 6:

Beware of practicing your righteousness before other people in order to be seen by them, for then you will have no reward from your Father who is in heaven. Thus, when you give to the needy, sound no trumpet before you, as the hypocrites do in the synagogues and in the streets, that they may be praised by others. Truly, I say to you, they have received their reward. But when you give to the needy, do not let your left hand know what your right hand is doing, so that your giving may be in secret. And your Father who sees in secret will reward you.

Two points from the above… The first is the obvious one – Don’t do good stuff for recognition from man. Second is just one word – “When”, not “If”. It should be the default that we are going to help others – Be on the lookout for opportunities to practice “When”.

MOLESKIN:
Lovely concert during the beatdown from trumpet virtuoso Sparky!
ANNOUNCEMENTS:
F3 anniversary 11/3-4 – Sign up for picnic! Service ruck 11/17. Sign up online (links for both on GroupMe)

Knockin’ the Cobwebs Off

THE SCENE: Upper 40’s & frickin’ gorgeous
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

  • Little bit o’ this
  • Little bit o’ that
  • High Knees
  • Butt kickers
  • Broad Jumps
  • Inchworm merkins

THA-THANG:

We moseyed to the roughly 1/2 mile to the PAVILON and then performed a long, grinding CINDY. For those not familiar, CINDY is an AMRAP of 5 pull-ups, 10 merkins, & 15 squats for 20 minutes.

After our 20 minutes was completed, we eased back to the AO by way of the Pee Rock pile. We used some nice, heavy pee rocks to get a set of 7-ups in.

MARY:

  • Freddie Mercury x 30 IC
  • Flutter Kick x 20 IC
  • Mountain Climber x 25 IC

COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
We discussed the giving of yourself to help others. It’s an incredibly hard habit to make and can be exhausting, but the results are a legacy that will far outlast your lifetime.
MOLESKIN:
Thanks for the grind today, PAX – I needed it!
ANNOUNCEMENTS:
F3 Anniversary weekend is on the horizon.

Follow the process

THE SCENE:  mid 50s.  Felt great.

F3 WELCOME & DISCLAIMER
WARM-O-RAMA

  • Tempo merkins x 10
  • tempo squats x 10
  • oyo stretches
  • outhouse run

THA-THANG:
We followed the plan in the picture below     The man on the end each time does 25 reps…all others do AMRAP until he is done with his 25 reps.  Rinse & repeat on the other side of the parking lot.   Once the same man has been the “rep counter” on each end of the parking lot, everybody shifts down 1 station.   We got through 2 full circuits.

MARY:
N/A

COUNT-OFF & NAME-O-RAMA

Junk, Doubtfire, Frosty, Butters, Wallball, Bartman

CIRCLE OF TRUST/BOM:
Talked about thinking before you pray…remember who you’re speaking to.  Also focus less on your own desires and praying that you’ll be used for God’s will regardless of your own personal scenario.
MOLESKIN:

ANNOUNCEMENTS: