F3 Knoxville

Category: The Dog Pound

Ratchet Approved Wednesday

THE SCENE: Low 70s

F3 WELCOME & DISCLAIMER


WARM-O-RAMA:

Outhouse run & explain the workout

THA-THANG:
8 stations.  Each PAX completes a lap (all 8 stations) then does 10 burpees and an outhouse run.  Lap1=20 reps; Lap2=15 reps; Lap3=10 reps; Lap4=5 reps.

The stations:

  • Medicine ball toss
  • Merkin with KB pull under
  • Squat (60lb sand bag)
  • Bent over row (40lb sand bag)
  • OH Press (CMU)
  • Big Boys (CMU)
  • Lunges (CMU)
  • Flamingos (CMU)

MARY:
Dealers choice

  • Flutter kicks (Junk)
  • Penguins (La-Z-Boy)
  • Boat/Canoe (Butters)

COUNT-OFF & NAME-O-RAMA
6 studs.  Wall Ball, La-Z-Boy, Junk, Tweet-E, Butters, Bartman

CIRCLE OF TRUST/BOM:

Talked about my frustration lately with “prayer requests” that basically say “I don’t quite have enough, please give me a little more”.

MOLESKIN:
Junk and Tweet-E are beasts.  They completed all 4 rounds and repeated the round of 5 twice!

ANNOUNCEMENTS:

Eye-Hand mis-coordination

THE SCENE: Dog Pound, gloomy but a little cooler
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSHx20, Demos of Frogger Merkins, horse kicks
THA-THANG:
Mosey to the ice rink with a CMU. (Copying the wall jump I heard about.)

Split into partners,, one does frog walks  down bouncing a lacrosse ball switching hands and then does 20 merkins, goes back same way and does 40 shoulder taps.. Partner 2 jumps over wall and does 10 Curl-press-tris with CMU then jumps back over wall and switches with partner. Repeat (4 rounds)

line up on goal line. All bounce their lacrosse ball do one burpee and catch it moving length wise across rink. Repeat 4-6 times.

Run across Rink bouncing ball x4

Tweet E Audible: Donkey Kick Burpees holding ball between feet x10

BBS X25 bouncing ball between reps

mosey to the track with CMUs. . Run around track till you see a cone. Do that exercise. Then run to next cone. They are:

  • Shoulder tap merkins x10
  • LBCs x25
  • Frogger Merkins x10
  •  Horse kick leg ext x10 each leg
  • dry docks x20
  • Curl press tris x10

MARY:
Scissor LBCs, Flutter kicks, Peter Parker’s
COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:

Discussed how sin can grab a hold of anyone regardless of  background, wealth, looks, ethnicity, intelligence and any other factor. Everyone struggles with something and the only way to get fully through it is with God’s help.  Be honest with yourself and ask for God‘s help. He will get you through it.

MOLESKIN:
We all know who is coordinated and who is not.

9/11 tribute

THE SCENE: 66 with low humidity – absolutely perfect

F3 WELCOME & DISCLAIMER


WARM-O-RAMA:

  • Tempo Squat x 10
  • Tempo Merkin x 10
  • OYO stretching
  • Burpees x 5

THA-THANG:

  • Mosey 2001 feet to the workout point
  • Partner up and complete the 9 sets of exercises, 11 reps each.  Between each set, fireman carry your partner to the cone and back.
    • Fist Bump Merkin
    • Squat Jump
    • Burpee
    • Iron Mike
    • V-up, Roll-up
    • Spread Eagle Merkin
    • Smurfjack
    • Mountain Climber
    • Plankjack
  • Mosey back to AO while team-carrying 3 men at all times.
  • Back at the AO – Paula Abdul Bear Crawl the parking spaces doing 5 Dry Docks each time your forward or backward progression stopped.

MARY:

  • LBC x 50
  • Box Cutter x 25
  • AMRAP Merkins x 30 seconds

COUNT-OFF & NAME-O-RAMA
10 PAX:  Wagon Wheel, Junk, Mayberry, La-Z-Boy, Trap Door, Bueller, Sparky, Waxjob, I-Beam, Bartman

CIRCLE OF TRUST/BOM:
Reflection on 9/11….where we were on that day & how it felt.   That day made me ask myself the question of what is really important in my life – and for a while I focused on that.  But like so many others I’ve lost that focus.   Today’s challenge is to re-center your priorities on your faith and your family.

MOLESKIN:

ANNOUNCEMENTS:
F3 Olympics coming up Nov 3-4

Bridge to Nowhere

THE SCENE: Very sauna like
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Overhead Claps x 20 IC

Partner Up and Mosey to the Outhouse

A – 20 Derkins, B – 20 Step ups  Complete your set then alternate with your battle buddy.  Do a total of 50 reps of each exercise

THA-THANG:
Mosey to bottom of Matterhorn with your battle buddy

Bridge to Nowhere

Partner A does the exercises at the bottom of the Matterhorn while Partner B is bear crawling up and down the Matterhorn if he’s as fast as Booger.  Once Partner A has completed the set of exercises, including running to the top of the Matterhorn, he switches with Partner B and continues the bear crawl.  Partner B runs to the bottom of the Matterhorn and does his set of exercises.  Continue until 100 reps of each exercise has been completed.  Should be 5 trips up the Matterhorn per partner.

  • 10 Merkins
  • 10 BBS
  • 10 Squats
  • Run to top of Matterhorn

Mosey to AO stopping twice for 10 merkins, 10 BBS, 10 Squats

MARY:
20 LBC’s led by Tonka

Marge/ Homer by Toto

World’s Greatest Merkin by Mayberry

COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
We aren’t just trying to raise our children to have successful careers and be good adults.  It is much more important than that.  We are responsible for raising them to have a successful eternity.
MOLESKIN:

ANNOUNCEMENTS:

Old School Wednesday

THE SCENE:  low 70s & muggy

F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

20 SSH, leg stretches, run to the speed bump and back

THA-THANG:

  • Curls
  • Goblet Squat
  • OH Press
  • KB Swing
  • Calf Raise
  • Lunge
  • Bent Over Row

Do reps of each exercise above, when finished with the set do 10 Burpees and run to the speed bump and back.  6 total cycles thru the list.  Reps= 30, 25, 20, 15, 10, 5.

MARY:
N/A
COUNT-OFF & NAME-O-RAMA
4:   Tank, Scooter, Iso, Bartman

CIRCLE OF TRUST/BOM:
Things that happened on Sept 5th:  1906, the first forward pass in football was attempted;  1914, Babe Ruth hit his first professional home run playing international ball.

Question to the PAX:  what are you doing now that will be remembered in the future?

MOLESKIN:

ANNOUNCEMENTS