F3 Knoxville

Category: The Dog Pound

The Pavalon Strikes Back

THE SCENE: 72 & nice

F3 WELCOME & DISCLAIMER


WARM-O-RAMA:

  • SSH x 20
  • Tempo Merkins x 10
  • This/that stretch
  • Tempo Squat x 10

THA-THANG:

  • Mosey to base of Matterhorn
    • Climb Matterhorn by running forward to 1st light pole, then do 30 squats.  Mosey back down to the speed bump, do 30 squats.  Bernie Sanders all the way to the top, do 30 squats.   Abs until the 6 catches up.
  • Mosey to Pavalon
    • DORA 400.   Pick an battle buddy and do 100 DORA reps of the following exercises while partner runs to the gate and back.
      1. Pull-ups
      2. Iron Mikes
      3. Knee-ups
      4. Burpees
  • Mosey back down the Matterhorn.  Go down to the 2nd light pole, stop and Bernie Sanders back up to the first light pole, then run all the way down.  Wagon wheel at the speed bump to pick up the 6.

MARY:

  • Gas pumps x 20
  • Side crunch x 10 each side

COUNT-OFF & NAME-O-RAMA
9 total:  Tweet-E, La-Z-Boy, Rainfly, Trap Door, Bueller, Landline, Ribbed, Wagon Wheel, Bartman

CIRCLE OF TRUST/BOM:

Talked about keeping good habits in place.  The past 3 weeks have been chaotic for me:  vacation, family in town, etc.  It’s all led to bad food choices, bad sleep choices, less workouts than usual, and just general laziness.   It always surprises me just how little it takes for life to get in the way of my healthy habits.  I always think I won’t be affected, but I always am to some degree.  Be cognizant of the good habits you’ve developed in your life and work to keep them a priority:  time with your family, your diet, your daily quiet time, your exercise routine, your sleep.

MOLESKIN:

Small group today for a Tuesday….we’ll give the Superocho guys a pass for missing!

ANNOUNCEMENTS:

Firecracker 400

THE SCENE: 78 and Muggy.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

  • SSH IC x 15
  • Merkins IC x 10
  • Tempo Squat IC x 10
  • BA Cir IC x 10
  • Cherry Picker IC x til we lost the PAX
  • Stretch it out

THA-THANG:

  • Complete exercise round and run to the split and back. All Exercise are with CMU
  • Lion King x 25
  • OH Press x 25
  • Brick Switch Merkins x 25
  • Goblet Squat x 25
  • Curls x 50
  • Tricep Extension x 50
  • Rinse and Repeat

MARY:
Flutter kicks IC x 50
COUNT-OFF & NAME-O-RAMA
15 strong HIM’s
CIRCLE OF TRUST/BOM:
What is something that you are holding on to, that if you were to let go of would help you move forward in your life.
MOLESKIN:
It was great to see some visitors out this morning. We had 6 ruck in and out to add about 6 miles to their total today. Also 4 are on their way to complete the SuperOcho.
ANNOUNCEMENTS:
No Announcements at this time

Almost Independence Day

THE SCENE: Beautiful. 68 degrees and clear as bell.
F3 WELCOME & DISCLAIMER: Yes.
WARM-O-RAMA:
Cherry Pickers x6

Real Ankle Pulls x10sec

Pike Upx10sec (alternating calf stretch)

THA-THANG:
Modified Sea Biscuit

  • R1: 1 Lap; Exercise #1
  • R2: 2 Laps; Exercise #2
  • R3: 3 Laps; Exercise #1
  • R4: 3 Laps; Exercise #2

Exercise #1: Lunge-Squat Progression x15 (lunge left, center squate, lunge right = 1rep); Merkins (to exhaustion)

Exercise #2: Squat-Burpee Progression x10 (left facing, touch the ground squat, jump up and turn 180 degrees, down into a burpee, jump up and turn 180 degrees to left facing start = 1rep; LBCs x30

MARY: Nada.

COUNT-OFF & NAME-O-RAMA
9 in attendance, including “the Gibbler” @Gibbler.  Does this mean that Gibbler posts mileage under Dog Pound or Asylum?

CIRCLE OF TRUST/BOM:
Prompted by Tweet-E’s revelatory insight from the prior night’s power outage at his home (and mine), I was prompted to reflect and pray during Tha-Thang about God’s command to “abide” in Him and “be still.” Of course, it was hard to be still while running, but the point is not “be motionless,” but “be focused on God.”

How rarely I stop, clear my mind,  focus on the greatness, glory, worthiness, omniscience, omnipresence, omnipotence, sovereignty, might, love, etc… of God and just “be still.”  Even in the me-time, I run with headphones in, distracting myself, or bury my face in a screen or page.

If you are like me, I was encouraged to be still even while moving.

 

Lightning Fest

THE SCENE 

68 and lightning
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH x15

Cherry Pickers x8

.
THA-THANG:

Lightning like a mother…audible to coffee

MARY:
Coffee crunches

COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:

MOLESKIN:
Coffee is good.
ANNOUNCEMENTS:
.

Curling and jumping

THE SCENE: Fantastic

F3 WELCOME & DISCLAIMER

WARM-O-RAMA:
Mosey around the outhouse, grab a good sized pee rock, disclaimer along the way

THA-THANG:

Mosey to the tennis courts

  • Hand stand Merkins
  • 20 curls
  • x3

Mosey to the soccer field for the following

  • High knees
  • Side to side
  • Bear Crawl
  • Lunges
  • Bernie Sanders
  • Broad jumps
  • Gorilla Walk
  • Sprint
  •  x 20 Merkins on one end
  • x 20 CMU curls on the other end

Mosey back to the rock pile

  • Wheel barrow
  • Leap frog
  • Partner carry
  • Partner drag

Mosey to the AO for the final beatdown

  • Tabata of the following exercises
  • Iron mikes
  • Lizard hops
  • Tuck jumps
  • Donkey kicks
  • x 30, 20 seconds of work, 10 seconds of rest

MARY:
We didn’t have time for Mary

COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
I spent 5 days on a road trip with my 8 year old son, and while I thought I would teach him a lot of things, he is the one that taught me some stuff.  I wish we could all see the world through an 8 year old’s eyes.  The things we see everyday and ignore or take for granted, or don’t give God credit for are amazing.  I know I don’t always say the right things, do the right things, or take the time to just let God work in me and let me see His creation as He intended.  But seeing it through my sons eyes I do get to see it.  I encourage each of you to go out and see the world better, treat the world better, and make the world better.

MOLESKIN:
Our man Steam ventured into the Dog Pound for the first time and brought an FNG Dinger along with him.  Glad to have you both in the gloom.