F3 Knoxville

Category: The Dog Pound

Flex Seal on a Birthday

THE SCENE: It was Dark and smelled like Birthday Cake.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

Cherry Pickers 16x
Burpees 10x
Ice Skaters 20x
Hand Release Merkins 20x
ISO Squats 20x
Burpees 6x
Ice Skaters 16x
Burpees 10x
Hand Release Merkins 20x

THA-THANG:

Partner 46s
Dora Fashion: One Partner does Box Jump/StepUps while other does 23 of the following, then Flapjack
Crunchy-Frog
Hand Release Merkins
Squats
Burpees
BBS
Plank Jacks (2-count)
Bobby Hurley (Jump Squat)
Shoulder Taps (4-count)

MARY:
It was a nice day for some Shoulder Blasters.
COUNT-OFF & NAME-O-RAMA
CIRCLE OF TRUST/BOM:
Just a quick note not to forget that the tasks at-hand were provided to you because you were up to the challenge.  It wouldn’t show up at your door if it wasn’t meant for you.
MOLESKIN:
It was a good day…dry and cool.   Pretty good mumble chatter, some wisecracks about getting older and yet we persevered.  Great to have Hickory’s “FLEX SEAL” in attendance!
ANNOUNCEMENTS:
Nove 3 Olumpics!!!

Recycle-a-Q

THE SCENE: 71 Degrees – muggy and dark
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

  • SSH IC x 25
  • Toy Soldiers IC x 10
  • Merkins IC x 10

THA-THANG:

  • The De-Escalator -(borrowed from Bartman) A list of 10 exercises. Complete round and run to end of the parking lot, complete round again but this time taking off the last exercise. Rinse and Repeat until there are no more exercises remaining.
  • 10 Clean & Press
  • 9 Weighted Squat
  • 8 Curls
  • 7 T-Merkins (Steamers for Tweet-E)
  • 6 Weighted Lunges ea leg
  • 5 Flutter Kicks w/ CMU above head
  • 4 Burpees
  • 3 Burpees
  • 2 Burpees
  • 1 Burpee

MARY:

  • Tank – Flutter Kick IC x 30
  • WaxJob – with a beautiful rendition of Row, row, row your boat
  • LBC IC x 25

COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
When leading, if we put others ahead of ourselves and our own needs, the process is natural and fulfilling. If we are worried about how we will look, or how we will be perceived, we will be riddled with anxiety and our ability to lead effectively may be hindered.

Philippians 2:3-4

3 Do nothing from selfish ambition or conceit, but in humility count others more significant than yourselves. 4 Let each of you look not only to his own interests, but also to the interests of others.
MOLESKIN:

ANNOUNCEMENTS:
See Weekly E-Mail!!!

The Dora Circuit

THE SCENE: Dog Pound 10/2/18, perfect weather

WELCOME AND DISCLAIMER
Warm UP:
SHH X20
Funky yoga stretches
10 Merkins
Partner up
The Dora Circuit
Partner 1 does exercise while partner 2 runs to cones. (50+- yards apart)
Dora #1
100 Merkins
200 squats
Move to next cone
Dora #2
50 inch worms
100 imperial walkers 3count
Dora #3
250 LBCs
100 Shoulder tap merkins
DORA #4
100 Squat jumps
100 curb dips
DORA #5
100 calf raises
100 merkins
Mosey back to AO
Mary: box cutters, hello Dolly’s and Peter Parkers

COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
Sticking your neck out for what’s right.

I used an example of my wife stepping up and taking on several people that were not doing what was right. She was willing to put her neck out there and take on a lot of work, lose relationships and even have people talk bad about her even though she did nothing wrong.

Its tough to stand up sometimes when you know if you do it could cause heartache. But, we need to stand up for what’s right and not let bad things happen as we turn the other way. I was very proud of my wife and I learned that she is not afraid to put herself on the line for what’s right.
MOLESKIN:
Great to see all the still sore GoRuckers out there loosening up those muscles. Awesome job fellas!
ANNOUNCEMENTS:
F3 olympics coming up soon

Rain = Pavalon work!

THE SCENE: 70 and raining

F3 WELCOME & DISCLAIMER


WARM-O-RAMA:

Stretch for a minute, then mosey to the Pavalon

THA-THANG:
Descending ladder.  Work your way down, then run to the gate at the top of the hill.  Rinse/Repeat eliminating the lowest number each round until your last round is just 10 Pull ups.

  • 10 Pull ups
  • 9 Decline Merkins
  • 8 Roll up V up
  • 7 Box jumps (step ups for those of us with sore feet)
  • 6 Burpees
  • 5 Thrust Merkins
  • 4 Dips
  • 3 Knee ups
  • 2 Ultimate Merkins
  • 1 Double Burpee

MARY:
No Mary – no time

COUNT-OFF & NAME-O-RAMA
8 men:  Frosty, Mayberry, Butters, BlueCross, Unibrau, Wagon Wheel, Sparky, Bartman

CIRCLE OF TRUST/BOM:
Ephesians 5:25-33.   Husbands love your wives like Christ loved His church.

MOLESKIN:

ANNOUNCEMENTS:

F3 Olympics:  weekend of 11/3;   Tough Mudder: 10/20 in Atlanta;   GoRuck/Dirty Bird this coming weekend

Muchas Grassyas

THE SCENE: Pretty standard late-summer atmosphere. Still hot and humid, but with an air of winding down .
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

SSH x26 IC
Cherry Pickers x10 IC
Buddy the Elf x10 each leg IC
Crabettes x20 IC
Mosey up to the boats
Failure to Launch (formerly Al Gore Tuck Jumps) x8 IC
Mosey back to AO
Plank Rolls for about 20yd. Created much more dizziness than anticipated….

THA-THANG:
Grab a CMU and head to the grassy field. Cones set up in a square about 16 yards apart.
Each cone has a card with an exercise.
Bears and Blocks to the first cone and do that exercise.
Bears and Blocks to next cone and do first cone exercise plus next cone exercise.
Continue to 3rd and fourth cone, adding exercises escalator style.
After adding the fourth exercise, switch to Blocks and Bears (backward bear crawl with block) to first cone. Drop that exercise, do the other three.
continue back down the escalator. Exercises:
10 Hand Release Merkins
30 Pickle Pounders
20 Carolina Dry Docks
16 Catalina Wine Mixer (8 each arm)

Guess what… Every card has a flipside! Repeat above, except crab walk carrying CMU on abdomen.
First round forward, second round backward. Exercises:
10 Prisoner Getups each leg
30 Monkey Humpers
10 Donkey Kicks
15 Squat Jumps

Pretty sure everyone made it around to at least get the Monkey Humpers in…

 

COUNT-OFF & NAME-O-RAMA
10 PAX this morning, including FNG Unibrau (Nick Robinson)
CIRCLE OF TRUST/BOM:
1 Timothy 2:1-4:
First of all, then, I urge that supplications, prayers, intercessions, and thanksgivings be made for all people, for kings and all who are in high positions, that we may lead a peaceful and quiet life, godly and dignified in every way. This is good, and it is pleasing in the sight of God our Savior

Looking around at what is going on with our leaders today, there’s not much you can describe as dignified in any way. However, no matter which side of the current issues you come down on, one thing we all have in common is that we’re called to pray for those who are in high positions. Notice, even thanksgivings is in that list of what we’re supposed to make for all people. Remember that God’s ultimately in charge, and He’s the one we’re responsible to.
MOLESKIN:
The grass this morning had a pleasant herby, minty sort of smell. Very refreshing when you’re nose-deep doing hand-release Merkins…
ANNOUNCEMENTS:
3rd Anniversary Extravaganza first weekend in November.