F3 Knoxville

Category: The Dog Pound

Listen

THE SCENE: 69 degrees, 100% humidity
F3 WELCOME & DISCLAIMER:
WARM-O-RAMA:
SSH x 20 IC

Tempo Squats x10 IC

Michael Phelps OYO
THA-THANG:

  1. Mosey to rock/select rock and complete 2 circuits of 20 Overhead Presses, Curls, and LBCs. Run to AO and back between the circuit.
  2. Mosey to top parking lot- partner up and complete 20 BBSU and 20 Merkins.
  3. Mosey to back of DP (at the steps). Complete 7s- Squat Jumps and American Hammers.
  4. PAX completed 2 sets of 40ish yard sprints.
  5. Mosey back to rocks and R/R #1.
  6. Mosey to Tennis Court- 4 corners of Hello Dollys, Flutter Kicks, LBCs, BBSU.
  7. Completed 4 rounds of sprints.
  8. Mosey back to AO.

MARY:
Insert information about any additional post-THANG work (if applicable).
COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
Leadership is a marathon not a sprint. Listen to understand, not respond.
MOLESKIN:
Insert any personal comments, notes, devotion content, etc.
ANNOUNCEMENTS:
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.

Letting things go

THE SCENE: Perfect Weather
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
10x side stradle hops, oyo leg stretch, michael phelps, took a stroll to bathroom and back and finish with baby arm circles 10x
THA-THANG:
Head to boat docks.  7 cones set up.

  • 1st cone – 10 burpees
  • 2nd cone – 15 lunges
  • 3rd cone – 20 merkins
  • 4th cone – 25 squats
  • 5th cone – 30 shoulder taps
  • 6th cone – 35 baby crunches
  • 7th cone – 40 side straddle hops

We started and finished together each round.  Ran to 1st cone did 1st exercise, then ran back to starting point.  We waited until everyone completed.  Next round 1st cone then back to starting point then to 2nd cone and back to starting point.  Added exercise until we completed all 7 exercises.  Started to knock off each exercise (1st the burpees, then lunges) after each round but ran out of time.

MARY:
ran out of time
COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
This week marks the first time that both my kids will be going to camp for a week.  As a parent you worry how they would do. These are the times to let go and let God take care of it.  Are we holding on to things that hold us back whether that is work, addiction, family, or money issues.  Present those things to God and he will do whats best for us.
MOLESKIN:
Each HIM got after it this morning.  Welcome our newest FNG Bluecross he absolutely killed it.
ANNOUNCEMENTS:
3rd F @ Outlook on 8/11/18, Trucking to the pound, kick ball tournament,

I need to Learn to Count…..

Welcome and Disclaimer

Warm o Roma-

-Side straddle hop (IC*10)
-Baby arm circle fwd (10)
-Back (10)
-Cherry picker
-Imperial Walker (IC*10)

Tha-Thing-

-Football Sprint in place with random timer. Each beep, burpee, continue Sprint. For 1 minutes. 10 countdown

-Ring of Fire with merkins.
Q will start with 10 merkins while PAX holds plank. Next HIM will do 10 merkins while PAX holds plank. Keep going around down to 1.

-Mosey to pavilion
. partner up. Dips/pull ups to 100 total.

-Mosey to AO.
– Use CMU’s for Ring of Fire. Sit on 6 and press.
– Ring of Fire with goblet squats

Mary

-Flutter Kicks (IC*15)
-American Hammer (IC*15)
-LBC (IC*30) Courtesy of Junk

CoT

BoM
– Led by Ratchet. F3’s mission statement described and PAX challenged to create a mission statement for our own individual lives and live it out.

 

Landline visits Kory Hill

THE SCENE: Dog Pound, early, dry and a nice temp
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

MOSEY around the outhouse, SSH x20, 10 mericans, 15 SSH ,10 mericans, 15 SSHs, 10 mericans, 15 Mary Catherine gallager type SHH, 10 mericans, then 5 bad ass karate kid kicks!

THA-THANG:
Mosey to lot next to Matterhorn. 7 spots in a line spaced 10’ apart, across the lot. 7 cones across the lot from them at different lengths (20 to 70 yards ) complete exercise and run around cone across from it and back moving to next exercise. Repeat till the groaning level is sufficient.

  1. SSH x50
  2. Karate kid kicks x10 each leg
  3. squat jumps x25
  4. Merkins x40
  5. CMU curl and press x20
  6. CMU Tris and press x 20
  7. shoulder tap merkins x20

Mosey down Lot around to the docks. Mosey to Cory hill stopping at every other parking line for 1 merkin until reaching hill (20 lines?)

squat walk up Cory Hill, mosey down, Bernie squat up, mosey down, bear crawl up, mosey down …repeat flutter kick till 6 catches

mosey to AO

MARY:
Landline takes over with some pac-mans, box cutters, Peter Parker’s and side crunches
COUNT-OFF & NAME-O-RAMA 

CIRCLE OF TRUST/BOM:

Hope in God is real. Hope in things, people is nothing. There is hope in Jesus and he has given us the freedom from sin.

MOLESKIN:
Talked about being more intentional with bible reading. Keeping accountability.

had a great picture wearing our shirts for WAgon Wheels friend Bryan who is struggling with a medical issue
ANNOUNCEMENTS:
Going away party for landline tonight, kickball teams, F3 olympics

7-11

THE SCENE: Cool and Muggy
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

  • BA Cir IC x 10
  • SH Taps IC x 10
  • HR Merkins IC x 10
  • Plank Jacks IC x 10

THA-THANG:
Mosey with CMU to the rink. For some Ascending and Descending 7’s/11’s

  • 7’s HR Merkins
  • 11’s Curlz
  • 7’s Hand Slap Merkins
  • 11’s Flamingo
  • 7’s Burpees
  • 11’s Bobby Brick Hurley

MARY:
A couple of Caterpillar Merkin Tapouts.
COUNT-OFF & NAME-O-RAMA
13 Strong
CIRCLE OF TRUST/BOM:
Today I get to celebrate 9 years with my bride. We’ve had a lot of highs and lows. But I am so thankful for the time we have had so far.
MOLESKIN:
SuperOcho was running through again, the PAX bucked the 7/11 concept at first, but eventually we got some good work in.
ANNOUNCEMENTS: