F3 Knoxville

Category: The Dog Pound

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.

500 Club + 100

THE SCENE: 80 degrees and Humid
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

  • BA Circ IC x 10
  • Toy Soldiers IC x 15
  • Dry Run Through Tha-Thang OYO x 10

THA-THANG:

10 Workouts x 50 Reps (2 Count)

  • Hand Release Merkins
  • Bobby Hurley
  • V-UP
  • Bear Crawl Merkin
  • Prisoner Squat
  • Heel Tap Mountain Climber
  • Shoulder Tap
  • Lunges
  • American Hammers
  • Star Jack

MARY:

Dealer’s Choice

  • Sparky – LBC’s
  • Wagon Wheel – Superman Swims
  • WaxJob – Side Crunch
  • 10 more Star Jacks to round out the +100

COUNT-OFF & NAME-O-RAMA
15 HIM’s Got Better today!
CIRCLE OF TRUST/BOM:

“The Master in the Art of living makes little distinction between his work and his play, his labor and his leisure, his mind and his body, his education and his recreation, his love and his religion. He hardly know which is which. He simply pursues his vision of EXCELLENCE at whatever he does. Leaving others to decide whether he is working or playing. To H.I.M. he is always doing both.”

Aspects of our life can sometimes feel like drudgery. Going to work, coming home, working out, etc. If we are truly PURSUING EXCELLENCE in all that we do, we  should never experience this drudgery.

MOLESKIN:
These kids were quiet today. Our main mumblechattee’s were missing from the circle this morning. However, the men pushed hard today and many finished with a cherry on top of Matterhorn.
ANNOUNCEMENTS:

carryin stuff and runnin

THE SCENE: A little HUM ID but otherwise perfect
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
10 SSH, 10 merkins, 5 cherry pickers, Mosey to the Matterhorn
THA-THANG:

3’ telephone poles: Bearhug telephone pole and carry to light pole roughly 30 yards and back

CMUs: Farmers carry up to same pole and back

CMUs: 15 squats presses then switch to 20 curls, presses and tris

Between each exercise and run to the light pole on Matterhorn and do 10 inch worms. Halfway through switch to 10 shoulder tap mericans

Halfway through go to second light pole about 60 yards away

flutter kicks

Mosey to Pavalon And then do 5 Pull ups, 10 dips, 40 LBCs repeat

Mosey back to AO leaving items behind.

MARY:
No time

COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
Others first. Example of  customer service teaching at the hospital. We teach our employees to put our customers first. But why not do that in our social lives as well?
MOLESKIN:

Frosty was rucking all by his lonesome. It was very humid and we stunk out loud

ANNOUNCEMENTS:
Prayer request for podiums brother to find a job, my brother Jason‘s mother-in-law to come out of her coma, G –6 has a friend going through cancer, and my son going to Colorado on a mission trip.

Touch the rock

THE SCENE: swampy
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
2 mile ruck
THA-THANG:
15 ruck merkins

15 Ruck squats

15 Ruck curls

15 Ruck shoulder press

15 flutter kicks Ruck oh

Ruck stairs and hill to the rock

Repeat 3 x

Bear crawl to the rock (made it to the turn in the sidewalk 😣)

Ruck the old hag for 0.5 mile

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

CIRCLE OF TRUST/BOM:
Insert the WORD here.
MOLESKIN:
Insert any personal comments, notes, devotion content, etc.
ANNOUNCEMENTS:
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.

Keep ya’head up!

THE SCENE: “It’s hot. Damn hot! Real hot! Hottest things is my shorts. I could cook things in it!”
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Imperial Walkers x15
Windmills x15
Cherry Pickers x15
Plank Jacks x15
‘Merkins x15 OYO
Squats x10
Warm-up run around the #outhouse

THA-THANG:
Round 1: ELEVENS!
Burpees at the AO
Box Jumps at the #outhouse (mosey in-between!)

Mosey to Tennis Courts

Round 2: Baseline Workout
21 Squats –> Run across court to the far baseline –> 42 Speed Skaters (single count)
15 Squats –> 30 Speed Skaters
9 Squats –> 18 Speed Skaters
Plank-it-up!

Mosey back to the AO

MARY:
Side crunch x10 each side
LBCs – x21 4-count
Ratchet-Blasters!
Squats x10

COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
All I had to share this morning with the PAX was a quick reminder that as men, people look to us to set the tone, and we need to remember that and set a positive one.  A smile helps spread more smiles.
MOLESKIN:
It was that kind of morning.  As the PAX assembled, Abacus hit the lights and it was apparent that Shooter was still in the #fartsack.   I dug up an oldie-but-a-goodie and then had to tell @Tank #whatsup as he tried to jump in my ‘Q takeover.  😉  He’s on-Q tomorrow anyway…  The PAX didn’t know what to expect, and as @Mayberry pointed out I had to blow the dust off….but we got the work done and I think the PAX missed some of the exercises I brought back out.  #bottomline we kept moving and broke a solid sweat.  Thanks men!