F3 Knoxville

Category: The Dog Pound

Crowdpleaser

THE SCENE:  54 and gloomy
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

Imperial Walkers x 15 IC
Windmills x 15 IC
Cherry Pickers x 15 IC
SSH x 15 IC
Mountain Climbers x 15 IC
Plank Jacks x 15 IC
Squat x 15 IC
BLIMPS x 2 OYO
   Burpees x 5
   Lunge each leg x 10
   Imperial Walker x 15
   Merkins x 20
   Plank Jacks x 25
   Squats x 30

THA-THANG:

Quads v. Abs
Outhouse Mosey to across-the-street
Squat / Slap Ground / Jump x 10 OYO
Inchworm 20 yards
LBC x 25 IC
Duck Walk 20 yards
Chinook Squats – Chinook Arm Circles x 3 / Squat x 15 OYO
Ice Skaters x 20
WWII Sit-up x 15
Ice Skaters x 20
Copperhead Squat x 15
Karaoke Right Face 20 yards
Superman/Banana x 10 IC
Karaoke Left Face 20 yards
Gorilla Humpers – Wide Monkey Humper x 15
Backwards Run 20 yards
American Hammer x 20 IC
Fire Hydrants x 15 Each Leg IC
Frog Jump 20 yards
Rosalita x 20 IC
Frog Jump 20 yards
Happy Jacks – SSH x 5 / Jump Squat x 2
Inchworm 20 yards
Mosey back to AO

MARY:
Shoulder Blasters
COUNT-OFF & NAME-O-RAMA
CIRCLE OF TRUST/BOM:
Just a quick story and encouragement around planning for the unexpected.
MOLESKIN:
We worked a few exercises that the men hadn’t seen in a while – kept everybody moving so there was little standing around.  I was glad to hear the mumblechatter this morning…
ANNOUNCEMENTS:
See you Saturday for the Convergence at the Asylum 7am!

Wheel O’ Fun

THE SCENE: Mid 40’s….cool but nice

F3 WELCOME & DISCLAIMER


WARM-O-RAMA:

  • Around the worlds
  • Figure 8s
  • Halos
  • Outhouse Run

THA-THANG:
Wheel O’ Fun.   Spinner wheel was on site today numbered 1-16.   Each number corresponded to an exercise.   Spin the wheel….note the exercise….then do 20 reps of that exercise.   About midway through we got tired of the repeats (especially the Turkish Getups) and decided to do 20 reps of any remaining exercises we hadn’t landed on yet.

  1. American swings
  2. Goblet squats
  3. Bent over rows (single arm)
  4. Turkish getups
  5. Side lunge
  6. Merkin with KB pull under
  7. Clean & Press
  8. Tricep extension
  9. Russian swing
  10. Kettlebell merkin
  11. Overhead press
  12. Jump Rope x 50
  13. Upright row
  14. Deltoid raise (both arms in front)
  15. Curls
  16. Calf raise
    • If spinner lands on a line:  outhouse run

MARY:
Round Robin:

  • Bartman:  Reverse Crunch (4 ct) x 25
  • Ratchet:  Side Crunch x 10 each side
  • Tweet-E:  Bird Dogs
  • Ended with AMRAP crunches for final minute

COUNT-OFF & NAME-O-RAMA
3 PAX:  Ratchet, Tweet-E, Bartman

CIRCLE OF TRUST/BOM:
I didn’t have a lot prepared but Tweet-E stepped up and shared about the impermanence of just about everything.  Whether you’re experiencing the best times or the worst times, the seasons of life do indeed change and you will only experience your current situation for a fleeting moment.   Therefore if you’re struggling with a tough time, show some grit for this season will pass.  Likewise if you’re experiencing a time of blessing right now, enjoy it to the fullest because it will not last forever.

MOLESKIN:

ANNOUNCEMENTS:

Halloween Special

THE SCENE:   42 – cool & crisp

F3 WELCOME & DISCLAIMER


WARM-O-RAMA:

  • SSH x 30
  • 5 Merkins IC
  • This/That stretch
  • Cherry Picker

THA-THANG:

Halloween special.  PAX got to choose either a Trick or a Treat at each location.   Exercise performed depended on what the PAX chose.  I have to give credit where it’s due, the whole “Trick or Treat” thing was fun but it wasn’t an original idea.  I borrowed it from P-Nut, who did this for last year’s Halloween workout!  Good ideas are worth repeating, thanks P-Nut!

  1.  AO Parking lot
    • Frankenstein lunges to the speed bump & back
    • Creepy Crawlers to speed bump & back
    • Trick or Treat #1:  Shock & Awe Thruster Merkins (10,9,8,7,6,5,4,3,2,1)
  2. Mosey to steep hill by the boats
    • Trick or Treat #2:  7’s on the Hill.   Burpees at the top / Squat Jumps at bottom
  3. Mosey to Matterhorn
    • Trick or Treat #3:  Suicides up the hill
      • Round 1:  Broad jump up & bear crawl down
      • Round 2:  Bernie Sanders up & bear crawl down
      • After 2 rounds complete Bernie Sanders all the way up & complete 10 Merkins and 3 Burpees OYO

MARY:

  • Trick or Treat #4
    • Hello Dolly x 25 IC
    • American Hammers x 15 IC
    • Peter Parker

COUNT-OFF & NAME-O-RAMA
18 strong including 1 FNG:  Coolio, Abacus, Tweet-E, Shooter, Tank, Bueller, Rainfly, Heisenberg, Flute Loop, Underhand, Detention, Peach Fuzz, Frenchie, Butters, Vanilla (FNG), Junk, Sparky, Bartman

CIRCLE OF TRUST/BOM:
BOM was more of a public service announcement:  today is Halloween which means kids will be Trick or Treating tonight.  Please be safe and drive slow as it gets dark this evening.  Watch out for little kids walking around neighborhoods and remember to check your kids’ candy before giving it to them.

MOLESKIN:
Great to see Tank back in action after several weeks on the sideline.   Welcome back brother!

ANNOUNCEMENTS:

  1. Saturday’s 2 year F3 Knoxville anniversary has been moved to First Baptist Concord gym due to weather.  This will mean less opportunity to cook-out so remember to bring a dish.   Also, remember to vote for the F3 awards – Tank will be posting something on GroupMe for those who haven’t voted.
  2. Saturday will be a Convergence workout at the Asylum at 7:00 to celebrate the 2 year anniversary of F3 in Knoxville.   Cap’n Crunch and Ratchet will be leading so bring your heart rate monitors!  On 2nd thought, you may just want to leave the HR monitors at home….with those two on Q you’ll probably be scared of the numbers you see.

The Story of TTTP!

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Truckin to the Pound (TTTP) F3 Knoxville’s first CSAUP event organized by the PAX is in the books!

The idea was hatched months ago around a campfire at Junk’s place. You know the kind of campfire, somebody makes a joke about running from one AO to the next, one guy thinks it’s a great idea, two guys think he’s crazy, the rest of the PAX in attendance join in and the pack mentally revealed a CSAUP event…  Of course it had to have a name, plus Swirlie said he’d only do it if he got a shirt, and TTTP was born.

Lots of planning, emails, text  and GroupMe messages, and laughter later resulted in a route being created. Q’s volunteered and were assigned their AO, date was picked, swim was added then just as quickly discarded. You see the event was planned for all the guys who want to go do an OCR or Ragnar relay or some other crazy event but due to time, expenses, responsibilities, or adulting can’t always make that happen.

The morning of the event was here and we were greeted by a cold, windy, and rainy morning. Perfect weather for a CSAUP event.  A little before the scheduled 0600 departure time, 28 PAX descended on the Truck Stop AO.  Pulling into the Truck Stop it looked someone bought all the reflective tape in Knoxville and was working to create their own runway.  There were guys in shorts and short sleeves, pants and sweatshirts, rain jackets, headlamps, hats, gloves, rucksacks, La-z-boy was sporting a poncho, and Ratchet had on a bra.  But if nothing else we were ready.

THE THANG: Mosey from Truck Stop AO to Dog Pound AO about 8ish miles with 4 mini Qs along the way.

Kicking us off at the Truck Stop was Frosty:
F3 WELCOME & DISCLAIMER
Ssh x 20
Rockets
Windmills
Domo squats

10 squats, run to middle light
3 burpees, run to next light
5 thruster Perkins, Sprint back
3x

Mosey to Anchor Park where Swirlie steps up to Q
40 drydocs
Lunge parking lot
Bear crawl parking lot
Wheelbarrow parking lot

Mosey to the memorials on Evans Road

100 Merkins in honor of those who have sacrificed their lives for others.

Mosey to Anchor Park where La-z-boy lays the beatdown

Partner Workout
Partner A Lizard Merkins
Partner B Bear Crawls Reverse and Fwd
Imperial Walkers x 15 IC
PA – Flamingos
PB – Crab walks reverse and fwd
Merkins IC x 15
PA Mtn Climber
PB Gorilla Shuffle
Butt kickers for the win

Final mosey to the Dog Pound for Mayberry (who knew Concord Road had that big of a hill?)

Sandbag work, Pull-ups, Burpees, and squats

And it goes without saying that I think every member of the PAX was thankful we not only had vehicle support for waters, gear, and keys, but Junk patrolled the PAX shouting encouragement and blasting hair band music to keep us going.

COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
What stared as a crazy idea never would have happened without the help of my friends. God puts us where He wants us, and uses us as He needs us. What I also found out is how awesome the men who planned this are. Swirlie, Frosty, La-z-boy, and Toto all were instrumental in getting this thing going.  This event taught me to count on your friends, He puts us where He wants us, but He also puts them into our lives too.  Even with Frosty overly worrying about the details, none of this event would have been possible without good friends. I encourage each of you to go out and be the example of Jesus that He wants you to be, and allow Him to use you as He wants to use you.

We celebrated Swirlie leaving early to bring his baby girl home from the hospital after over a month in the NICU!  Our God is good.

Burpee Heaven 2.0

THE SCENE: The right amount of cold to where when youre not moving your cold but when exercising youre not cold but miserable from other things

WARM-O-RAMA:
Baby arm circles 10 x both ways Cadence

10 four count Merkins Cadence

10 Tempo Squats Cadence

Side Straddle Hop- x 20 Cadence

Mosey to tha LIGHTSSSSS
THA-THANG

  • Run to the magical staircase, but each light requires 5 burpees
  • Pair up, 100 squats, 100 LBC, and 100 burpees between partners. While one is doing exercises the other runs up and down the hill.
  • Mosey to the Matterdome (Matterdon, Masterdome, Mastadon?) hill.
  • 15 four count merks Cadence
  • Run the hill to the PAVALON
  • 70 pullups combined, dips while you wait
  • Mosey back to magic hill where we had two more trips up and down
  • Then Mosey back to the AO

COUNT-OFF & NAME-O-RAMA
15
CIRCLE OF TRUST/BOM:
Discipline. Discipline may be your best friend if you can incorporate into your character. Discipline is about doing. Thinking of course is important, but until action is taken, nothing will get done. Personally, I am trying to wake up at 4:30 a.m. every morning, whether or not I am working out. Additionally, I am trying to work ahead of my classes, even if there are no assignments due or open. In the words of Jocko Willink “Do.” If you want to read more about discipline, check out Jocko Willink’s book “Discipline is Freedom” You can also listen to it on iTunes.
MOLESKIN:
I LOVE getting out there with you lads. Even if I am miserable. Let us charge headlong into the winter!! Additionally, let’s keep praying for Proton and his family. Bless up!
ANNOUNCEMENTS: